Today was the day I had been looking forward to since we planned our little road trip from FL to Pittsburgh (and beyond). I planned out a run with the help of a co-worker, MapMyRun and Google Maps (street view). My main sightseeing goal, being a lifelong Pirates and Steelers fan, was to run by PNC Park and Heinz Field.
My parents dropped my off at the University of Pittsburgh campus for me to start my run - figuring it was a good ending point we could all navigate our way back to. I wrote the route on a note card and shoved it in my pocket. First four miles seemed to just fly by - as I ran through the Strip District and then to the bike path - I could see downtown which looked awesome. I worked my way (since there was a bike path detour) over to 6th Street and then over the Roberto Clemente Bridge.
This is what I had been looking forward to - as I came over the bridge I could look right into PNC Park where my beloved (yet not good) Pirates play. I followed the path along the river to Heinz where my beloved (and good) Steelers call home. I looped around Heinz back to PNC and back over the bridge. From there I hopped on the Smithfield St Bridge to the other side of the river and along the bike path there. I ran the path until the Hot Metal bridge where I then started my way back towards downtown. The bike path is very cool there - it runs down the middle of a highway.
Then came "THE STAIRS" - I figured I'd have to walk them as they were very steep and seemed to just keep on going. If you look at my splits (elevation chart and my HR) you can see where this happened on my run. Once I finally made it up the stairs I found it hard for my legs to get going again - but eventually found a (slower) groove. The fifteenth mile was about 3/4 mile away from the pick up spot - so once 15 hit I stopped the Garmin - walked a few feet - then jogged back to the pick up spot (no data on the Garmin for that 1/2 mile cool down).
So happy with this run - glad it lined up with a regular medium-long run day and not a Marathon Pace run. This allowed me to relax and look around and enjoy running through Pittsburgh -a city I have never called home but one I love just the same. Week 4 of Philly training - DONE!
Total distance: 15 miles
Total time: 2:16:06
Avg pace: 9:04
Avg HR: 154
Max HR: 170
Splits
8:43 / 145
9:12 / 146
8:32 / 140
8:29 / 151
8:34 / 155
9:01 / 153
8:49 / 155
9:05 / 152
8:38 / 155
8:40 / 157
8:51 / 158
9:07 / 158
8:54 / 160
11:31 / 161 (big stairs)
9:52 / 164
http://connect.garmin.com/activity/44483716
Saturday, August 14, 2010
Thursday, August 12, 2010
Ten miler in Beckley, WV
After having spent my entire rest day in a car yesterday (driving from Orlando to Pittsburgh) I was kind of excited for running today - albeit in Beckley, West Viriginia where I have no idea where to run. I did some Google searches before we left hoping for a bike path of some sorts - and was able to find the Lewis McManus Memorial Honor Trail. Our hotel was about 2.5 miles from the path which seemed perfect.
Since we wanted to be back on the road around 9am for the final push into Pittsburgh, I would have to get up early to do the run. Alarm went off (my son after having an accident) at 5:30 this morning in the hotel. I ate 1/2 a PB sandwich (mmmmm) and had a Diet Coke for a little pick me up. Training plan called for a 10 mile general aerobic ("General Aerobic" - sorry Im anticipating a good How I Met Your Mother season) run.
I mapped out my run ahead of time - and wrote down the directions and a quick and dirty map on a notecard and shoved it in my pocket - just in case I got myself real lost. I also put my phone in my water bottle holder. Nothing too crazy or exciting to report on this run - just that it was hilly, narrow, sidewalks would disappear and reappear, a very nice bike path and the people on it at 7am were very friendly. Only got slight lost/misdirected once - not too bad. Two things to make note of if you run in Beckley - 1) its hilly and at 2400 feet 2) if you come across someone on the bike path it seems customary to just nod your head as a form of saying good morning - there is no real need to actually say it (which actually works great when running). Off to Pittsburgh we go........
Total distance: 10.10 miles
Total time: 1:30:35
Average pace: 8:58
Avg HR: 158 bpm
Max HR: 171 bpm
Splits
9:02 / 150
8:48 / 158
9:04 / 151
8:53 / 153
8:37 / 161
8:44 / 157
8:53 / 158
8:53 / 162
9:35 / 164
9:07 / 161
0:53 / 160 (for .1 miles @ 8:40 pace)
http://connect.garmin.com/activity/44252407
Since we wanted to be back on the road around 9am for the final push into Pittsburgh, I would have to get up early to do the run. Alarm went off (my son after having an accident) at 5:30 this morning in the hotel. I ate 1/2 a PB sandwich (mmmmm) and had a Diet Coke for a little pick me up. Training plan called for a 10 mile general aerobic ("General Aerobic" - sorry Im anticipating a good How I Met Your Mother season) run.
I mapped out my run ahead of time - and wrote down the directions and a quick and dirty map on a notecard and shoved it in my pocket - just in case I got myself real lost. I also put my phone in my water bottle holder. Nothing too crazy or exciting to report on this run - just that it was hilly, narrow, sidewalks would disappear and reappear, a very nice bike path and the people on it at 7am were very friendly. Only got slight lost/misdirected once - not too bad. Two things to make note of if you run in Beckley - 1) its hilly and at 2400 feet 2) if you come across someone on the bike path it seems customary to just nod your head as a form of saying good morning - there is no real need to actually say it (which actually works great when running). Off to Pittsburgh we go........
Total distance: 10.10 miles
Total time: 1:30:35
Average pace: 8:58
Avg HR: 158 bpm
Max HR: 171 bpm
Splits
9:02 / 150
8:48 / 158
9:04 / 151
8:53 / 153
8:37 / 161
8:44 / 157
8:53 / 158
8:53 / 162
9:35 / 164
9:07 / 161
0:53 / 160 (for .1 miles @ 8:40 pace)
http://connect.garmin.com/activity/44252407
Tuesday, August 10, 2010
Last two runs in Orlando before road trip back north
As much as I like the idea of a fall marathon - training through the summer (especially this one) has been rough. The temperature and humidity in Orlando this week wasnt much different than it was in New Haven. The heat/humidity definetly has taken its toll on my pace and heart rate.
Week three of marathon training went alright - some good runs (Moss Park Forest Run) some mediocre ones. I forgot how unrelenting the Pfitzinger plan can be - especially at the start. I remember the last time I did this training things feeling better in week five. So....only one more week of training before things fall into a groove....right?
My last two runs in Orlando seemed to go as planned. Day one of week four called for eight miles with 10x100 meter strides at 5k effort. After a two mile warm up I was off. The first three strides went relatively smooth and the heat/humidity didnt seem to bother me yet. Fourth one slipped a bit - but I was able to push out strong fifth and sixth strides. By number seven and eight I was getting hot and tired. The last two were as all out as I could do. I finished the run with an easy cool down. Recovery from this run included a nice trip to Cocoa Beach where I - relaxed on the beach, sat in the surf and a mahi mahi sandwich at a local place.
Day two called for a five mile recovery run - nothing too exciting for this one. Tried my best to keep my heart rate down but as you can tell by the numbers below, that was easier said than done.
That's it for my Orlando runs....next runs for week 4 are in Beckley WV and Pittsburgh PA. My planned long run will hopefully happen downtown in Pittsburgh and will be a running tour of the city. Ill be starting near old Forbes Field on the University of Pittsburgh campus and then weave my way around town across some bridges and taking in the sites - mostly want to see PNC Park and Heinz Field. Can you tell I'm a Pirates/Steelers dork?
Monday Aug 9
Total distance: 8 miles
Total time: 1:09:24
Average pace: 8:40
Avg HR: 158 bpm
Max HR: 176 bpm
Splits
8:34 / 139
8:22 / 148
8:25 / 153
8:35 / 158
8:28 / 163
8:48 / 166
8:35 / 170
9:32 / 166
http://connect.garmin.com/activity/43857234
Tuesday Aug 10
Total distance: 5 miles
Total time: 46:01
Average pace: 9:12
Average HR: 150 bpm
Max HR: 169 bpm
Splits
9:06 / 137
9:00 / 145
9:15 / 150
9:21 / 155
9:17 / 161
http://connect.garmin.com/activity/43947951
Week three of marathon training went alright - some good runs (Moss Park Forest Run) some mediocre ones. I forgot how unrelenting the Pfitzinger plan can be - especially at the start. I remember the last time I did this training things feeling better in week five. So....only one more week of training before things fall into a groove....right?
My last two runs in Orlando seemed to go as planned. Day one of week four called for eight miles with 10x100 meter strides at 5k effort. After a two mile warm up I was off. The first three strides went relatively smooth and the heat/humidity didnt seem to bother me yet. Fourth one slipped a bit - but I was able to push out strong fifth and sixth strides. By number seven and eight I was getting hot and tired. The last two were as all out as I could do. I finished the run with an easy cool down. Recovery from this run included a nice trip to Cocoa Beach where I - relaxed on the beach, sat in the surf and a mahi mahi sandwich at a local place.
Day two called for a five mile recovery run - nothing too exciting for this one. Tried my best to keep my heart rate down but as you can tell by the numbers below, that was easier said than done.
That's it for my Orlando runs....next runs for week 4 are in Beckley WV and Pittsburgh PA. My planned long run will hopefully happen downtown in Pittsburgh and will be a running tour of the city. Ill be starting near old Forbes Field on the University of Pittsburgh campus and then weave my way around town across some bridges and taking in the sites - mostly want to see PNC Park and Heinz Field. Can you tell I'm a Pirates/Steelers dork?
Monday Aug 9
Total distance: 8 miles
Total time: 1:09:24
Average pace: 8:40
Avg HR: 158 bpm
Max HR: 176 bpm
Splits
8:34 / 139
8:22 / 148
8:25 / 153
8:35 / 158
8:28 / 163
8:48 / 166
8:35 / 170
9:32 / 166
http://connect.garmin.com/activity/43857234
Tuesday Aug 10
Total distance: 5 miles
Total time: 46:01
Average pace: 9:12
Average HR: 150 bpm
Max HR: 169 bpm
Splits
9:06 / 137
9:00 / 145
9:15 / 150
9:21 / 155
9:17 / 161
http://connect.garmin.com/activity/43947951
Saturday, August 7, 2010
Long (hot) run Saturday in Orlando
Im sure today's run would have been better under different circumstances, but with last nights race which led to shortened sleep and then you add the humidity that was INSANE even at 5am (grrrr Orlando) - I had to cut this run short. I figure 11 in these conditions is fine and its more important to live another day. I probably could have "slogged" another 3 miles to get my 14 - but they would have not been quality.
Thanks to the Hunters Creek running club for letting me tag along on this hot sticky run. When I got finished - I shed my Garmin and hopped straight into my parents pool with my running clothes on. Awesome way to cool down.
Total distance: 11 miles
Total time: 1:44:52
Average Pace: 9:32
Thanks to the Hunters Creek running club for letting me tag along on this hot sticky run. When I got finished - I shed my Garmin and hopped straight into my parents pool with my running clothes on. Awesome way to cool down.
Total distance: 11 miles
Total time: 1:44:52
Average Pace: 9:32
Friday, August 6, 2010
Moss Park Forest Run - 10k+5k aka Distance Dare
Marathon training today called for eight miles with four at half marathon pace. Since running in the heat and humidity of Florida is challenging, I figured if I raced this workout I'd be more likely to complete it. In doing some searching, I found the Moss Park Forest Run which was about 25 minutes from my parents place. For this race, you could choose between a 10k or a 5k - or you could do both as part of their Distance Dare. Since I needed the mileage - I did both.
My dad and I headed over around 5pm for the 7pm start. When we got to Moss Park - the clouds darkened and some thunder could be heard. The cloud cover was welcome as it was very hot - after picking up my race bib and transponder I did a quick (and sweaty) warm up. I overheard someone talking to another runner and he said that this course was a slow course and not to expect fast times and not to try to get your road times.
After listening to the 10k pre-race meeting (mostly about the course and weather updates) we were off. My goal for this was to finish the 10k in about 48 minutes or a 7:43 pace. The course was mostly packed trail/sand and very little road (through the parking lots) and was a two looper. First mile clocked in (by my Garmin) at 7:02 -- oooopsie. I dropped the pace a little to make sure I had enough in the tank to finish the 10k (and the upcoming 5k). I passed a few people and was only passed by one (the eventual overall women's winner). Finished the first loop of the course in twenty two minutes and change. Second loop was much harder as the sun came out in full force - I was able to hold a good pace and finish relatively strong. Once I finished, I had about 25 minutes to recover, rehydrate before the start of the 5k.
After some water (and a shirt change) - I headed over to the 5k pre-race meeting. By now it was after 8pm and getting dark. The knowledge of the course from the 10k definitely helped out. I felt as I just finished catching my breath and feeling relatively recovered- and they blew the horn to start. Not much to write about here - as a) same course as the 10k b) I was alone for all of it after the start and c)it was pitch very dark. A couple times I felt my foot in a pothole or on even ground and the ankle start to turn. Thank goodness no major ankle turn. I was able to finish mostly strong - and in one piece.
My dad and I hung around for the award ceremony - and I'm glad I did as I got 1st in my age group for both the 10k and 5k.
From a marathon training perspective - success!
From a race perspective - I've run better (and certainly faster) races before - but factoring in the heat/humidity and the terrain, I'll take it.
After returning to my parents place - I ate some food - and the hopped in the pool to assist in the cool down. I couldn't stay in very long as I was meeting people at 5am to run my long run with. Not sure how far Ill be going for the long run - but I plan on taking it very easy and listening very close to what my body tells me.
Pictures my dad took can be found here.
My dad and I headed over around 5pm for the 7pm start. When we got to Moss Park - the clouds darkened and some thunder could be heard. The cloud cover was welcome as it was very hot - after picking up my race bib and transponder I did a quick (and sweaty) warm up. I overheard someone talking to another runner and he said that this course was a slow course and not to expect fast times and not to try to get your road times.
After listening to the 10k pre-race meeting (mostly about the course and weather updates) we were off. My goal for this was to finish the 10k in about 48 minutes or a 7:43 pace. The course was mostly packed trail/sand and very little road (through the parking lots) and was a two looper. First mile clocked in (by my Garmin) at 7:02 -- oooopsie. I dropped the pace a little to make sure I had enough in the tank to finish the 10k (and the upcoming 5k). I passed a few people and was only passed by one (the eventual overall women's winner). Finished the first loop of the course in twenty two minutes and change. Second loop was much harder as the sun came out in full force - I was able to hold a good pace and finish relatively strong. Once I finished, I had about 25 minutes to recover, rehydrate before the start of the 5k.
After some water (and a shirt change) - I headed over to the 5k pre-race meeting. By now it was after 8pm and getting dark. The knowledge of the course from the 10k definitely helped out. I felt as I just finished catching my breath and feeling relatively recovered- and they blew the horn to start. Not much to write about here - as a) same course as the 10k b) I was alone for all of it after the start and c)it was pitch very dark. A couple times I felt my foot in a pothole or on even ground and the ankle start to turn. Thank goodness no major ankle turn. I was able to finish mostly strong - and in one piece.
My dad and I hung around for the award ceremony - and I'm glad I did as I got 1st in my age group for both the 10k and 5k.
From a marathon training perspective - success!
From a race perspective - I've run better (and certainly faster) races before - but factoring in the heat/humidity and the terrain, I'll take it.
After returning to my parents place - I ate some food - and the hopped in the pool to assist in the cool down. I couldn't stay in very long as I was meeting people at 5am to run my long run with. Not sure how far Ill be going for the long run - but I plan on taking it very easy and listening very close to what my body tells me.
Pictures my dad took can be found here.
Thursday, August 5, 2010
Recovery 4 in Orlando
Headed out today around my parents neighborhood in Orlando. Got out before the sun rose to try and beat the heat. At the start of the run it was 77 degrees out (76 degrees in New Haven) - It wasnt too hot - and the sweat amount was just about the same as it had been in CT. As the sun came up - my heart rate rose as well.
Total distance: 4 miles
Total time: 33:24
Average pace: 8:21
Ave HR: 155
Max HR: 170
Splits
8:29 / 141
8:15 / 155
8:22 / 160
8:16 / 166
http://connect.garmin.com/activity/43231908
Total distance: 4 miles
Total time: 33:24
Average pace: 8:21
Ave HR: 155
Max HR: 170
Splits
8:29 / 141
8:15 / 155
8:22 / 160
8:16 / 166
http://connect.garmin.com/activity/43231908
Tuesday, August 3, 2010
Tuesday Ten
Today, Mr Pfitzinger called for a ten mile general aerobic run. For these runs I've been going primarily by heart rate. My HR range for these runs is around 130-150. My hamstring was whining a bit this morning (probably from the Sea Legs Shuffle) so I decided to stay away from hills to not completely piss it off.
Once I got started (up and out early again for Dr Wife), I decided to just try and run on every road in my neighborhood....I figure it helps avoid any big hills, keeps me focused on something and with all the turns keeps me from just taking off.
Total distance: 10.25 miles
Total time: 1:30:46
Avg pace: 8:51
Avg HR: 151 bpm
Max HR: 163 bpm
Splits
9:00 / 140
8:58 / 144
8:49 / 149
8:55 / 151
8:39 / 154
8:44 / 153
8:53 / 154
8:59 / 153
8:59 / 153
8:35 / 158
2:09 / 158 (for .25 miles at 8:36 pace)
http://connect.garmin.com/activity/42968746
Once I got started (up and out early again for Dr Wife), I decided to just try and run on every road in my neighborhood....I figure it helps avoid any big hills, keeps me focused on something and with all the turns keeps me from just taking off.
Total distance: 10.25 miles
Total time: 1:30:46
Avg pace: 8:51
Avg HR: 151 bpm
Max HR: 163 bpm
Splits
9:00 / 140
8:58 / 144
8:49 / 149
8:55 / 151
8:39 / 154
8:44 / 153
8:53 / 154
8:59 / 153
8:59 / 153
8:35 / 158
2:09 / 158 (for .25 miles at 8:36 pace)
http://connect.garmin.com/activity/42968746
Sunday, August 1, 2010
Sea Legs Shuffle 10 Mile Race Report
Today was the Sea Legs Shuffle 10 Miler in Guilford, CT. Marathon training today was a 13 mile run with 8 at marathon goal pace (8:24 for me). I was torn on how to handle this - race the full time miles or do the prescribed distance (with warm up and cool down) at the prescribed pace. Since I have a tendency to overthink things (my wife may disagree) - I finally went with the just run at a decent pace and see what happens strategy. Course was fairly hilly - weather was great - and there was quite a bit of shade.
Matt (who is very fast) wasnt feeling so hot at the start of the race - so he hung back with me for the half mile. Once his "issues" seemed to settle he took off. The first three miles seemed to just coast by - but then the hills began. I was still feeling good until about mile seven when I got hungry and the 5am wakeup started to hit me. I started to run with someone named "Bill" (not in the final results so I may have hallucinated him) at this point. Half way through mile ate the fuzziness shook off - but I was definitely still hungry. The final turn back to the beach was a very welcome site. As we came into the final stretch I picked it up as best I could - there wasn't much there.
Here's the official results:
Place: 122
Div: 21
Bib: 47
Time: 1:16:35
Pace: 7:40
"Official" Garmin Splits
7:17
7:25
7:31
7:30
7:54
7:51
7:49
7:37
7:48
7:37
0:23 for (.06 miles for 7:01 pace)
http://connect.garmin.com/activity/42763814
Here are some pictures from the race.....
Matt (who is very fast) wasnt feeling so hot at the start of the race - so he hung back with me for the half mile. Once his "issues" seemed to settle he took off. The first three miles seemed to just coast by - but then the hills began. I was still feeling good until about mile seven when I got hungry and the 5am wakeup started to hit me. I started to run with someone named "Bill" (not in the final results so I may have hallucinated him) at this point. Half way through mile ate the fuzziness shook off - but I was definitely still hungry. The final turn back to the beach was a very welcome site. As we came into the final stretch I picked it up as best I could - there wasn't much there.
Here's the official results:
Place: 122
Div: 21
Bib: 47
Time: 1:16:35
Pace: 7:40
"Official" Garmin Splits
7:17
7:25
7:31
7:30
7:54
7:51
7:49
7:37
7:48
7:37
0:23 for (.06 miles for 7:01 pace)
http://connect.garmin.com/activity/42763814
Here are some pictures from the race.....
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