#GetOutTheDoor

Today’s Run

Time – 1:32:38
Distance – 10.0 miles
Pace – 9:16 min/mi
Elevation – 210 ft.

IMG_1692.jpg
This guy is cold!

#GetOutTheDoor is real! I got to run outside today before the freezing rain (which wasn’t so freezing after all) arrived. 10 miles of windy goodness, which I enjoyed immensely. I went out at 9:20–9:30/mile, and figured I would just hold that the whole way. As I came back, I got nervous about the rain, I had to pee, and I was getting cold (those last two are a bad combination), so I picked it up a bit and ran 9:03 pace for the last 4 miles, all at a 153 HR. That’s really good for me! I can really see the speed kicking in. There’s a lot of opportunity in these legs. Plus I negatively split the run by more than 90 seconds, which I will take on a 10-miler!

Technology is cool

My running watch has a prediction capability based on different calculations that will tell me what it thinks I can run. While some of these numbers seem ludicrous, they may not be that far off. Today’s run, which was long for me, showed me that I have a lot of ability in my legs, especially as distance wears on. I may never be an elite marathoner or win at Western States, but I might still be able to get to some of my goals.

These numbers are based on the calculation that the watch does for VO2Max. This is something that normally requires much more sophisticated equipment than a HR strap and a running watch to measure, but the general nature of the prediction is the key here. The watch thinks that a 22:11 5k is possible, as well as a 1:41:57 half marathon. Both are still fast for me, and the prediction assumes perfect conditions, but this gives me something that I can aim to accomplish.

Today was a 10 mile run in the cold. I wasn’t wanting to race it, and I haven’t spent any time doing speedwork, or even running very fast for that matter. But I was able to run at a speed for 4 miles at the end that would have caused me to fall over just a few months ago. I know that I’ve been growing and improving as a runner, and that those improvements will taper off. For right now, though, they continue to give me hope that I can do this thing that I want to do.

I CAN run 100 miles. I CAN run faster than I ever have before. I WILL run.

Advertisements

Everybody Wants to Steal My Girl

Today’s Run

Time – 45:54
Distance – 5.0 miles
Pace – 9:04 min/mi
Elevation – Treadmill at 1%

IMG_0706.jpg
Daddy, you stink at picking music!

Got to 5 miles today on the treadmill. 1 mile warmup at 9:30 pace, then 3 miles at 8:49/mile, then 1 mile cool down. The middle mile of the tempo started to feel hard, but then the 3rd mile was much easier. I guess I settled in. The heart rate doesn’t really bear that out, but sometimes it just doesn’t hurt as much.

Music makes the run go down

I’m one of those people that run with music. Not every time, but quite frequently. I do not, however, curate extensive playlists of music that fit 180 BPM for cadence assistance (180 steps per minute is the optimal running cadence, and a 180 BPM song will help you step on the beat), or long and sweeping lists of music that I think are my “power songs.” I have a couple that I like, and then there’s just music.

Most of my playlists never get deleted, and I’m pretty random about playlist selection when it comes to running. This is how I found myself finishing up yesterday to One Direction.

Sometimes I wonder why I ever downloaded this crap in the first place…

First Injury

Today’s Run

Time – 53:39
Distance – 5.4 miles
Pace – 9:50 min/mi
Elevation – 127 ft.

teddy-teddy-bear-association-ill-42230

Easy run day after the hard run yesterday. Just circled the neighborhood, no big hills or fast paces. I tweeked my inner right thigh with about a 1 mile to go, and eased it in. I’m going to have to take Friday off and let my leg recover.

Man Down!

The cramping was down today, but now I’ve gone and hurt myself. Nothing serious, but I’ve definitely got a problem with the muscle on my inner thigh. I felt a twinge during the fast group run yesterday, but I figured that it was just soreness. It didn’t hurt during the day, and only bothered me at the very end of the run tonight. But, this means I’ll need to slow down and take it easy.

I have the luxury of having the impending arrival of Baby Girl next week giving me extra days off, so I’ll have that going for me. I wanted to get in more miles before she shows up, however, the plan will need to change. Friday is a regularly scheduled off-day, so I’ll rest it then and see what kind of miles happen on Saturday and Sunday.

Turkeys and Turnover

Today’s Run

Time – 1:09:26
Distance – 7.1 miles
Pace – 9:43 min/mi
Elevation – 240 ft.

5kpacechart
Pace Chart from Strava

All of my posts on runs seem to be coming the day after I actually do the run, but I’m still getting the data out there. I went out to do 7 miles, did 7.1, and felt great. Slow running, kept the heartrate down to make this a long recovery from the group run on Wednesday. It was windy on the way out, but there is a huge hill at the start of the second half, so no negative split.

Getting the legs to turnover

So…I figured out that it’s best to make sure that I check on the start of Thanksgiving dinner BEFORE I go on my run, otherwise, we end up 20 minutes late. Sorry, Mom!

Running on Wednesday, we were keeping a good pace on the way back in from the run, and I was having to push to keep up. As I was going, I experimented with a much quicker cadence than I normally get. I don’t have the ability to track it yet (it’s coming in the Christmas Gift), but I could tell I was moving the feet more. It had two affects: 1) the heartrate stayed much higher, and 2) I felt much smoother moving down the trail. It’s a trade-off, therefore. I don’t have the best cardio endurance and capacity yet. I’m still overcoming the years of fat. But if I can get the heart to be better/stronger/more efficient, which will take more long, slow runs, I’ll be able to increase my turnover and get more speed.

It’s not going to be about a big, long stride for me. My legs are short for my height, which will limit my stride length and overall top speed. But I’m not looking for the Olympics, here. I want to find 18:00-ish minute 5k pace. I’m looking to do 6:00/miles for 3 miles, which is an 18:38, or thereabouts. Will it happen? I don’t know, but I have to have a goal.

My Strava mile best on Wednesday went down again, too. 8:11 for a mile in the midst of a 5 mile run. I’m continuing to get faster. Is there a 6:00/mile in there, somewhere?

Running In The Dark On Halloween

Today’s Run

Time – 53:59
Distance – 5.4 miles
Pace – 9:53 min/mi
Elevation – 141 ft.

Medium length run, for me, anyway. Nothing too impressive. I ate a lot less yesterday, which translated into some slower miles today, interestingly enough. I hadn’t realized how much I was fueling up for the next day’s running until I didn’t one day. The pace was slower than I expected during those middle miles, but I still had energy to push. Just not as much as I would have liked.

BOO!

Running around in the dark at night on Halloween isn’t as scary as one would imagine. Especially when there’s a huge party in the middle of town for the annual Halloween parade. I ran past the festivities. Loud and fun as always!

I also did a virtual race last night, which was my first. The idea is this: You register for the event online, they send you a race shirt, bib number, and finisher medal, then you go out and run, and when you’re done you record your time on the website. Simple, easy, and so modern-day-internet that it’s almost hilarious. The idea is great for people who can’t get to races, or want to do something interesting for their running. But I think some of the fun with running is going to races. This perpetuates the concept of community through electronic means, which is fine. There’s something for the human touch, the feel of the energy in the group, the sounds, the smells, and visuals.

I’m not replacing my races with virtual races, to be sure, but I have to admit, the finisher medal is pretty cool.

lutherfb5

I’m a Race Car!

Today’s Run

Time – 44:14
Distance – 4.2 miles
Pace – 10:32 min/mi
Elevation – 0 ft.

auto-racing-nascar-car-sport-40376

Indoor track run today. Pushed a bit, but the overall pace doesn’t show it because the cool down walk was included above. I was probably a good 35–40 seconds faster per mile for the pace, which is quick. I’m happy with this run, especially with the weather outside.

Left Turn!

It was raining and windy and getting colder by the minute, and I haven’t bought any cold weather running gear yet, so I went off to the YMCA to go running. I arrived to find the lights in the fitness center out and a sign that it was closed until 10/12 for maintenance and equipment replacement. At least I’ll have new treadmills to look forward to this winter!

In the meantime, I was without a motorized running surface, and the sign redirected me to the running track above the basketball courts.

I’ve never run on this track, so my expectations were cloudy at best. I just wanted to run, and the 40 degree F wind chill outside was making this the best available option. I put my keys in the locker, turned to the track, and checked the direction. Counterclockwise on Monday, Tuesday, and Friday, and clockwise the rest of the time. Then I noticed the other item on the sign. 13 laps to a mile…that’s a whole lot of left turns…

219 left turns later, and now I know what a NASCAR feels like. VROOM, VROOM!