First taper week is done. Phew....Got some good runs in this week. I even ended the week with a long run with a 5k race in the middle. The one negative for the week is I spent Friday with either a stomach bug or some food poisoning - either way I definitely expelled more calories on Friday than I could take in. Also by the end of the day was extremely dehydrated (any fluids I took in got deposited into the porcelain throne as well). Saturday I spent the day refueling and re-hydrating so I could try and run on Sunday.
The race went well - I was able to maintain a comfortably hard pace and run a 7:36 pace. Far from a PR - but with the 5.8 mile warm up we did and being sick I will take it.
This coming week Ill be cutting back my mileage a bit more and start to make my Marathon checklist (which is right up my alley - gotta love making lists). Things to look for - places to eat near the convention center, a quiet family friendly place to get dinner on Saturday, look for some throw away clothes for the start, look at Philadelphia weather and figure out what to bring with me, buy Gels and other food stuffs.....Im sure there are many other things to list out - so feel free to remind me of things I should bring.
Total runs: 6 (include the long run on Sunday broken into 3 segments)
Distance: 29.02 miles
Time: 4:14:45
Pace: 8:46
Showing posts with label weather. Show all posts
Showing posts with label weather. Show all posts
Sunday, November 7, 2010
Sunday, September 5, 2010
Bad blogger, marathon training etc etc etc
Yes I've been a bad blogger as of late. I know all of you (all 1 of you) must be sad not to have been able to read about my runs here. I hope you have been able to cope for the last three weeks. The end of summer always seems to be crazy, add to that marathon training and getting my son ready for school, its a miracle I remember to put pants on in the morning (I have yet to forget to do that - wahoo!)
Training for Philly has been going well. Mother nature has tried her best to derail me -between the heat, ragweed season and a potential hurricane coming through New England -but she has yet to knock me off course (knock on wood). Below are my week totals for the past three weeks.
Week 5
Total Distance: 45.67 miles
Total Time: 6:33:44
Avg Pace: 8:37
Week 6 (Recovery)
Total Distance: 36.35 miles
Total Time: 5:12:20
Avg Pace: 8:35
Week 7
Total Distance: 50.0 miles
Total Time: 7:36:01
Avg Pace: 9:07
Highlights of the last three weeks:
1) 9 miles with 5 at 1/2 marathon pace with Mike in NY (http://www.dailymile.com/people/MarkJ2/entries/2913390)
2) 16 miles with 10 at marathon pace (even though this hurt a bit) (http://www.dailymile.com/people/MarkJ2/entries/2989885)
3) First run in my Kinvaras - (http://www.dailymile.com/people/MarkJ2/entries/3066064)
4) 7 miler with strides - I felt fast that day (http://www.dailymile.com/people/MarkJ2/entries/3139661)
5) 18 miler - getting my confidence back big time for distance after this (http://www.dailymile.com/people/MarkJ2/entries/3160007)
6) Non running highlight - my son starting 2nd grade
Only negative over the last three weeks - ragweed. My allergies are going crazy (as they usually do at this time of the year). Hard to balance taking enough medication (benadryl) to combat the allergy symptoms but not so much that I'm all drowsy and stupid all day.
Week 8 starts tomorrow (Labor Day) with the New Haven 20k. Since I just came off running 18 miles yesterday I dont think Ill be racing this one very hard....but as my wife said yesterday "When do you ever take it easy at races?".
Training for Philly has been going well. Mother nature has tried her best to derail me -between the heat, ragweed season and a potential hurricane coming through New England -but she has yet to knock me off course (knock on wood). Below are my week totals for the past three weeks.
Week 5
Total Distance: 45.67 miles
Total Time: 6:33:44
Avg Pace: 8:37
Week 6 (Recovery)
Total Distance: 36.35 miles
Total Time: 5:12:20
Avg Pace: 8:35
Week 7
Total Distance: 50.0 miles
Total Time: 7:36:01
Avg Pace: 9:07
Highlights of the last three weeks:
1) 9 miles with 5 at 1/2 marathon pace with Mike in NY (http://www.dailymile.com/people/MarkJ2/entries/2913390)
2) 16 miles with 10 at marathon pace (even though this hurt a bit) (http://www.dailymile.com/people/MarkJ2/entries/2989885)
3) First run in my Kinvaras - (http://www.dailymile.com/people/MarkJ2/entries/3066064)
4) 7 miler with strides - I felt fast that day (http://www.dailymile.com/people/MarkJ2/entries/3139661)
5) 18 miler - getting my confidence back big time for distance after this (http://www.dailymile.com/people/MarkJ2/entries/3160007)
6) Non running highlight - my son starting 2nd grade
Only negative over the last three weeks - ragweed. My allergies are going crazy (as they usually do at this time of the year). Hard to balance taking enough medication (benadryl) to combat the allergy symptoms but not so much that I'm all drowsy and stupid all day.
Week 8 starts tomorrow (Labor Day) with the New Haven 20k. Since I just came off running 18 miles yesterday I dont think Ill be racing this one very hard....but as my wife said yesterday "When do you ever take it easy at races?".
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
Sunday, July 25, 2010
When 8 = 7
blech - heat and humidity won today's round. Was supposed to go 8 miles with 10 pickups. Was able to eeek out 7 miles with 6 pickups. My heart rate seemed very high. Im sure last nights lack of sleep didnt help. Here's hoping for a break in the weather and some sleep before my next run.
Total distance: 7 miles
Total time: 1:02:31
Average pace: 8:55
Avg HR: 164
Max HR: 179
http://connect.garmin.com/activity/41834622
Total distance: 7 miles
Total time: 1:02:31
Average pace: 8:55
Avg HR: 164
Max HR: 179
http://connect.garmin.com/activity/41834622
Wednesday, July 7, 2010
Mid week longish - 1/2 naked run
Up and out early again -as the temperatures with the head index are supposed to get into the triple digits again. Since I still have a week or so before I start marathon training (agh!) I really dont have any plans for these runs. I just make it up once I get going. I knew today I wanted to go longish and that was about it.
I stepped outside at 5:45am and it was already 80 out - and my legs were still fairly tired from last night's bike ride at the gym. I went 1/2 naked today (Ill leave that up to your imagination which 1/2 - but I did have my Garmin on). I decided to head up into Hamden going over East Rock. I was able to get back before it got much hotter and was able to take advantage of the sun being low in the sky and hung out in whatever shade I could find.
After I go through the hilly parts - I picked up the pace to finish at goal marathon pace (8:24). By the end of the run - it almost became a 3/4 naked run as my extremely sweaty shorts starts to slip. I decided to tie em - no reason to ruin the morning commuters day.
Total Distance: 7.5 miles
Total time: 1:04:35
Average pace: 8:36
Splits
9:09 - warm up
8:44, 8:44, 8:42 - hilly
8:28, 8:21, 8:04 - marathon pace
4:20 (for 1/2 mile @ 8:40 pace) - cool down
http://connect.garmin.com/activity/39531145
I stepped outside at 5:45am and it was already 80 out - and my legs were still fairly tired from last night's bike ride at the gym. I went 1/2 naked today (Ill leave that up to your imagination which 1/2 - but I did have my Garmin on). I decided to head up into Hamden going over East Rock. I was able to get back before it got much hotter and was able to take advantage of the sun being low in the sky and hung out in whatever shade I could find.
After I go through the hilly parts - I picked up the pace to finish at goal marathon pace (8:24). By the end of the run - it almost became a 3/4 naked run as my extremely sweaty shorts starts to slip. I decided to tie em - no reason to ruin the morning commuters day.
Total Distance: 7.5 miles
Total time: 1:04:35
Average pace: 8:36
Splits
9:09 - warm up
8:44, 8:44, 8:42 - hilly
8:28, 8:21, 8:04 - marathon pace
4:20 (for 1/2 mile @ 8:40 pace) - cool down
http://connect.garmin.com/activity/39531145
Tuesday, July 6, 2010
Hot four around the neighborhood
Seems like a common theme for everyone in the northeast - wake up early to try and beat the heat. It was 76 when I started today run (a little before 6am) and 80 when I finished. Good news is they say today is the hottest day of the week - bad news is they are usually wrong.
I tried out the route feature on the Garmin today - I plotted out a familiar course on MapMyRun and imported it on the Garmin. Seemed to work alright - will have to test it out a couple more times before I try it out in Pittsburgh.
Total distance: 4.43 miles
Total time: 38:09
Average pace: 8:36
Average HR: 148
Max HR: 167
Splits
9:01 / 136
8:42 / 148
8:33 / 149
8:30 / 153
3:22 / 162 (for .43 miles at 7:50 pace)
http://connect.garmin.com/activity/39416118
I tried out the route feature on the Garmin today - I plotted out a familiar course on MapMyRun and imported it on the Garmin. Seemed to work alright - will have to test it out a couple more times before I try it out in Pittsburgh.
Total distance: 4.43 miles
Total time: 38:09
Average pace: 8:36
Average HR: 148
Max HR: 167
Splits
9:01 / 136
8:42 / 148
8:33 / 149
8:30 / 153
3:22 / 162 (for .43 miles at 7:50 pace)
http://connect.garmin.com/activity/39416118
Tuesday, June 29, 2010
Early morning sweat festival
Up and out early (at least for me) this morning to get my mileage in before a) the temps get out of control again and b) before Dr. Wife had to go to work. I feel relatively recovered from the Fairfield Half and was able to get four miles in as a nice recovery run. Almost 80 by the time I finished.....
Total distance: 4 miles
Total time: 34:18
Average pace: 8:34
Splits
8:53
8:52
8:31
8:00
http://connect.garmin.com/activity/38578984
Total distance: 4 miles
Total time: 34:18
Average pace: 8:34
Splits
8:53
8:52
8:31
8:00
http://connect.garmin.com/activity/38578984
Sunday, June 27, 2010
Fairfield Half Marathon Race Report
Today was the Fairfield Half Marathon in Fairfield (duh), CT. This race is billed as a challenging one - and from what I'm told by some veterans of the race - a HOT one. Today's race lived up to that description 100%.
Pre-Race
Based on the email from the race and stories from running friends about parking - I decided that I needed to get up and get going this morning. I was asleep last night by 9:45 easily (even asleep before my six year old) - so waking up at 5am today was not an issue. I even woke up before the alarm went off which I think made my wife happy. Cup of coffee (gotta wake up - and get things....well umm...moving), a bowl of Honey Nut Cheerios and a big glass of water. Since I had packed my bag the night before there was very little to do but just get my sleepy ass out the door. One good thing about being on the road (especially 95 in the New Haven area) at 5:45 am is there is NO traffic and if you have ever driven through New Haven 5:45am seems to be the only time EVER that this happens. Getting to Jennings Beach was very easy and even though I got the parking lot at 6:10am I was not alone. Seems like many people made the trip early to get the prime parking at the beach parking lot. I took advantage of the fact that I was early and went to the clean porta-potties (I wont go into the details of what went on in there). After I picked up my number/chip, and my tech shirt I went back to the car to wait. Then, what ended up being my 1st of many trips back, I headed to the porta-potty to pee. Seems like I had a case of nervous bladder - or - I was perfectly hydrated so anything I took in pushed that much out - not sure which, but I'm leaning towards nervous bladder. Although I had to keep going, I made sure to keep taking in fluids. (at Branford Road race last week - I was a slacker with fluid intake). Around 7:45 I went out for an easy mile warm up run along part of the course. I was going to meet up with Bob and other DailyMilers for a picture at 8am but once again - had to "go". The lines were really long at this point, but I was able to finish and get to the start with a few minutes to spare. I was able to find some Milford Road Runner friends at the start and lined up with them. (at this point I still have no pacing plan for the race - just wanted as even as possible). Temperature at this point is already 80 with humidity around 80% and no substantial clouds to speak of.
Race
Even though there were seperate starts for the men and the women - the start was very crowded. Since I had no real plan, I started pretty far back - and maybe a little too far as I had to do quite a bit of passing and jockying around people to find a spot to run in. I passed wisely and tried not to add too much distance by moving too much laterally. Right around a 1/2 mile in things eased up a bit and I was able to settle into a pace. I had yet to look at my Garmin as I was trying to let my body find the pace instead of me tinkering and searching for it based on what the Garmin said. As I came up to the 1st mile marker I felt I had a good pace going - just to the comfortable side of uncomortable. Garmin beeped exactly at the first mile mark - 8:03. Since I seemed to found a pace/effort that I was happy with I totally shut off my brain for most of the rest of the race. The only thing I tried to focus on were (in order) a) staying hydrated and cool b) my running form and c) the hills (and there were quite a few to think about). The first main hill came around mile three - as I came up to it I thought of The Running Laminator's post on how to run hills. It came in handy - thanks Lam! Since I skipped the first water station that was around mile 2 - I was sure to grab a sip of water at the stop after mile three. A lot of people were out with their hoses, fire trucks spraying water - and I definetly took advantage. Over the next few miles there were quite a few spectators cheering us on, and kids to give high fives to - which helped keep me moving along. Brain was still mostly shut off until somewhere between miles 7 and 8 (I think - it could have easily been mile 9) I could hear Hendrix's Foxy Lady. The band from last week's Branford race was at this one too - as I came by them they went into Purple Haze (same song I heard last week) - which really snapped me awake and I started to pick it up a little. There were two little smaller hills around mile 10 but they did their damage. Around mile 11 I slipped back into my "dead brain" running. Even though I was zoned out - I still had enough wits to keep getting water throughout the race - 1/2 the cup got drank, 1/2 got dumped on my head. I stayed in this fog right until the very end when I heard Betsy yell out my name. I was so happy to see a friendly face - then as I ran into the parking lot I was so happy to see the finish line. Got my finishers medal and started to stagger to get some water.
Post Race
I couldn't hang out long after the race today - my Dr. Wife had some expierements in the lab to attend to and science experiments do not care that I had a race today. So - I got my water, headed to the beach for something sweet to drink and something to eat. Headed back to the car - got changed into some dry clothes and headed back home. Recovery started at Archie Moore's with some fried mozarella, a Bar Burger (bacon and sauteed onions mmmmmm) and most importantly a Guinness.
Overall a really good time today, a well paced race by me (my first in a long time) and a great way to end the first six months of the year. Garmin did read 13.19 miles for today so I did do a little extra running at some point. Today was the ninth race of the year for me - last year I did a total of nine. I plan on resting tomorrow - and then start focusing on getting ready for Philadelphia Marathon training - which starts July 18th.
Garmin Stats:
Total disance: 13.19 miles
Total time: 1:46:28
Average pace: 8:04
Splits
8:03
7:44
8:00
7:53
8:15
8:18
8:31
7:50
8:03
8:10
8:14
8:00
7:54
1:27 (for .19 miles @ 7:31 pace)
http://connect.garmin.com/activity/38343765
Pre-Race
Based on the email from the race and stories from running friends about parking - I decided that I needed to get up and get going this morning. I was asleep last night by 9:45 easily (even asleep before my six year old) - so waking up at 5am today was not an issue. I even woke up before the alarm went off which I think made my wife happy. Cup of coffee (gotta wake up - and get things....well umm...moving), a bowl of Honey Nut Cheerios and a big glass of water. Since I had packed my bag the night before there was very little to do but just get my sleepy ass out the door. One good thing about being on the road (especially 95 in the New Haven area) at 5:45 am is there is NO traffic and if you have ever driven through New Haven 5:45am seems to be the only time EVER that this happens. Getting to Jennings Beach was very easy and even though I got the parking lot at 6:10am I was not alone. Seems like many people made the trip early to get the prime parking at the beach parking lot. I took advantage of the fact that I was early and went to the clean porta-potties (I wont go into the details of what went on in there). After I picked up my number/chip, and my tech shirt I went back to the car to wait. Then, what ended up being my 1st of many trips back, I headed to the porta-potty to pee. Seems like I had a case of nervous bladder - or - I was perfectly hydrated so anything I took in pushed that much out - not sure which, but I'm leaning towards nervous bladder. Although I had to keep going, I made sure to keep taking in fluids. (at Branford Road race last week - I was a slacker with fluid intake). Around 7:45 I went out for an easy mile warm up run along part of the course. I was going to meet up with Bob and other DailyMilers for a picture at 8am but once again - had to "go". The lines were really long at this point, but I was able to finish and get to the start with a few minutes to spare. I was able to find some Milford Road Runner friends at the start and lined up with them. (at this point I still have no pacing plan for the race - just wanted as even as possible). Temperature at this point is already 80 with humidity around 80% and no substantial clouds to speak of.
Race
Even though there were seperate starts for the men and the women - the start was very crowded. Since I had no real plan, I started pretty far back - and maybe a little too far as I had to do quite a bit of passing and jockying around people to find a spot to run in. I passed wisely and tried not to add too much distance by moving too much laterally. Right around a 1/2 mile in things eased up a bit and I was able to settle into a pace. I had yet to look at my Garmin as I was trying to let my body find the pace instead of me tinkering and searching for it based on what the Garmin said. As I came up to the 1st mile marker I felt I had a good pace going - just to the comfortable side of uncomortable. Garmin beeped exactly at the first mile mark - 8:03. Since I seemed to found a pace/effort that I was happy with I totally shut off my brain for most of the rest of the race. The only thing I tried to focus on were (in order) a) staying hydrated and cool b) my running form and c) the hills (and there were quite a few to think about). The first main hill came around mile three - as I came up to it I thought of The Running Laminator's post on how to run hills. It came in handy - thanks Lam! Since I skipped the first water station that was around mile 2 - I was sure to grab a sip of water at the stop after mile three. A lot of people were out with their hoses, fire trucks spraying water - and I definetly took advantage. Over the next few miles there were quite a few spectators cheering us on, and kids to give high fives to - which helped keep me moving along. Brain was still mostly shut off until somewhere between miles 7 and 8 (I think - it could have easily been mile 9) I could hear Hendrix's Foxy Lady. The band from last week's Branford race was at this one too - as I came by them they went into Purple Haze (same song I heard last week) - which really snapped me awake and I started to pick it up a little. There were two little smaller hills around mile 10 but they did their damage. Around mile 11 I slipped back into my "dead brain" running. Even though I was zoned out - I still had enough wits to keep getting water throughout the race - 1/2 the cup got drank, 1/2 got dumped on my head. I stayed in this fog right until the very end when I heard Betsy yell out my name. I was so happy to see a friendly face - then as I ran into the parking lot I was so happy to see the finish line. Got my finishers medal and started to stagger to get some water.
Post Race
I couldn't hang out long after the race today - my Dr. Wife had some expierements in the lab to attend to and science experiments do not care that I had a race today. So - I got my water, headed to the beach for something sweet to drink and something to eat. Headed back to the car - got changed into some dry clothes and headed back home. Recovery started at Archie Moore's with some fried mozarella, a Bar Burger (bacon and sauteed onions mmmmmm) and most importantly a Guinness.
Overall a really good time today, a well paced race by me (my first in a long time) and a great way to end the first six months of the year. Garmin did read 13.19 miles for today so I did do a little extra running at some point. Today was the ninth race of the year for me - last year I did a total of nine. I plan on resting tomorrow - and then start focusing on getting ready for Philadelphia Marathon training - which starts July 18th.
Garmin Stats:
Total disance: 13.19 miles
Total time: 1:46:28
Average pace: 8:04
Splits
8:03
7:44
8:00
7:53
8:15
8:18
8:31
7:50
8:03
8:10
8:14
8:00
7:54
1:27 (for .19 miles @ 7:31 pace)
http://connect.garmin.com/activity/38343765
Sunday, June 20, 2010
Branford Road Race 2010 - 5 miler
Holy hot and humid.....not the best day for a race for me. I wish the start was at 8am like usual for races - as by 10am it was already very hot. First two miles were a little faster than I had hoped - but they felt good. I caught with Alecia in the second mile and ran pretty much the rest of the race with her (she did out-kick me at the end). During the third mile the heat/humidity started to take its toll and by the fourth mile I was just holding on for dear life and hoping not to completely fall apart. A little Jimi Hendrix at the start of mile 4 ("Purple Haze" how fitting) seemed to snap me out of the sluggishness that had overtaken me. Alecia and I came out the corner to run down Montowese St and the sun was blasting on us. As we took the final corner on to Main St I coasted in. Today was one of those days I was so happy to finish upright. Not a terrible run considering the conditions - but not my finest race.
Total distance: 5 miles
Total time: 36:17
Average pace: 7:15
Splits
6:52
6:54
7:22
7:42
7:26
http://connect.garmin.com/activity/37600306
Warm up/Cool down
Total Distance: 2 miles / 1.25 miles
Total Time: 17:50 /12:49
Avg Pace: 8:55 / 10:15
Total distance: 5 miles
Total time: 36:17
Average pace: 7:15
Splits
6:52
6:54
7:22
7:42
7:26
http://connect.garmin.com/activity/37600306
Warm up/Cool down
Total Distance: 2 miles / 1.25 miles
Total Time: 17:50 /12:49
Avg Pace: 8:55 / 10:15
Wednesday, May 26, 2010
Hot sweaty six
WOW - it was hot today. Easily in the upper 80s/low 90s. I told myself just to go out take it easy - and when you feel miserable turn around and go home and nothing more than six miles. I also took the opportunity today to run a new route and look for Long Wharf (in hopes running along the water would be cooler - fat chance).
First three miles were smooth - nice and easy. Sweat like crazy but felt good. Then around mile 4 the heat started to really take its toll. I was keeping an eye on the heart rate - and since it was slowly creeping up over time - I thought it would be best to slow down a bit to keep it in check. Last 3 miles were definitely slower - yet my HR was the highest during these miles. Darn heat.
Overall felt good - even with the heat. Legs are pretty much fully recovered from Ragnar which is good - as the 100on100 relay last year took some time to fully recover from.
Total distance: 6 miles
Total time: 52:09
Average pace 8:41
Average HR: 162
Max HR: 178
Splits
8:23 / 146
8:25 / 159
8:28 / 162
8:40 / 166
8:57 / 169
9:15 / 170
http://connect.garmin.com/activity/34673523
First three miles were smooth - nice and easy. Sweat like crazy but felt good. Then around mile 4 the heat started to really take its toll. I was keeping an eye on the heart rate - and since it was slowly creeping up over time - I thought it would be best to slow down a bit to keep it in check. Last 3 miles were definitely slower - yet my HR was the highest during these miles. Darn heat.
Overall felt good - even with the heat. Legs are pretty much fully recovered from Ragnar which is good - as the 100on100 relay last year took some time to fully recover from.
Total distance: 6 miles
Total time: 52:09
Average pace 8:41
Average HR: 162
Max HR: 178
Splits
8:23 / 146
8:25 / 159
8:28 / 162
8:40 / 166
8:57 / 169
9:15 / 170
http://connect.garmin.com/activity/34673523
Wednesday, April 7, 2010
Second run of day (w/ Milford Road Runners)
Since I had a team meeting for our Ragnar Relay team tonight and it was scheduled for after the Milford Road Runners Wednesday group run - I decided to join in for the run. Also, I decided to make today a doubles day. Ran 4 earlier this morning and it felt good. For some reason the day got hotter and hotter as the day went on. Supposedly (based on weather.com and my car thermometer) it was 90 degrees at 6pm - I'm skeptical - but no matter the actual number is was hot.
Total distance: 6.5 miles
Total time: 55:49
Average pace: 8:35
Splits
8:31
8:23
8:28
8:49
8:35
8:36
4:24 (for 1/2 mile @ 8:49 pace)
http://connect.garmin.com/activity/29325100
Total distance: 6.5 miles
Total time: 55:49
Average pace: 8:35
Splits
8:31
8:23
8:28
8:49
8:35
8:36
4:24 (for 1/2 mile @ 8:49 pace)
http://connect.garmin.com/activity/29325100
Monday, April 5, 2010
Easy 6 in the Newtons
Took a rest day yesterday albeit unplanned - I felt a day after a hard race was the perfect day to do it. My wife, son and I hiked up the side of East Rock park to the summit - 2 miles round trip and 400 feet straight up (or so it felt).
Today I was excited to break out the Newtons again as I am still adjusting to them. Weather was perfect again - maybe a little on the warm side. Must remember to keep drinking water throughout the day. The plan for today was to up my time in the shoes to four miles - come back home grab my Sauconys and do a couple more miles. So - I stashed my Sauconys by my car and headed out. I tried to stay close to home in case I had any shoe issues. After I finished the first two miles, I felt two more miles in the Newtons was totally doable. I made sure I stayed in a good rythym and was trying to stay focused on my foot fall and stride length. After the "planned" four miles was done - I figured two more couldnt hurt so I just kept going in the Newtons to finish off the run.
The Netwons feel great. I've adjusted pretty well to them and will start going a bit longer in them but still alternating them with the Sauconys for another week. New route tomorrow up the other side of East Rock to the summit...
Total distance: 6 miles
Total time: 47:23
Average pace: 7:53
Splits
8:13
7:53
8:05
7:43
7:53
7:34
http://connect.garmin.com/activity/29075788
Today I was excited to break out the Newtons again as I am still adjusting to them. Weather was perfect again - maybe a little on the warm side. Must remember to keep drinking water throughout the day. The plan for today was to up my time in the shoes to four miles - come back home grab my Sauconys and do a couple more miles. So - I stashed my Sauconys by my car and headed out. I tried to stay close to home in case I had any shoe issues. After I finished the first two miles, I felt two more miles in the Newtons was totally doable. I made sure I stayed in a good rythym and was trying to stay focused on my foot fall and stride length. After the "planned" four miles was done - I figured two more couldnt hurt so I just kept going in the Newtons to finish off the run.
The Netwons feel great. I've adjusted pretty well to them and will start going a bit longer in them but still alternating them with the Sauconys for another week. New route tomorrow up the other side of East Rock to the summit...
Total distance: 6 miles
Total time: 47:23
Average pace: 7:53
Splits
8:13
7:53
8:05
7:43
7:53
7:34
http://connect.garmin.com/activity/29075788
Tuesday, March 30, 2010
Wet wet wet 6
So still raining here in the North East - 4 inches alone today I saw in New Haven. Friends in Rhode Island are at 7+ inches. So hopefully everyone (and their basements) can hold out for the rest of the day - as the sun is supposed to be coming soon. Checking race day weather its going to be 70!!
I was going to rest again today - but when Leah called me to see if I wanted to go - I couldn't say no....could I? Broke out the new rain coat for todays run - and it worked great. Although it doesn't breathe great - it keeps me nice and dry. We did our "normal" six mile route up through East Rock Park and over to Whitney - to Saint Ronan back up Whitney to East Rock Rd then home. Felt pretty good through today's run - did feel a small twinge coming down a hill but it quickly passed. I can always count on Leah to push the pace and keep things moving along.
Total distance: 6 miles
Total time: 49:22
Average pace: 8:13
Splits
8:14
8:27
7:52
8:27
8:11
8:09
http://connect.garmin.com/activity/28442938
I was going to rest again today - but when Leah called me to see if I wanted to go - I couldn't say no....could I? Broke out the new rain coat for todays run - and it worked great. Although it doesn't breathe great - it keeps me nice and dry. We did our "normal" six mile route up through East Rock Park and over to Whitney - to Saint Ronan back up Whitney to East Rock Rd then home. Felt pretty good through today's run - did feel a small twinge coming down a hill but it quickly passed. I can always count on Leah to push the pace and keep things moving along.
Total distance: 6 miles
Total time: 49:22
Average pace: 8:13
Splits
8:14
8:27
7:52
8:27
8:11
8:09
http://connect.garmin.com/activity/28442938
Saturday, March 20, 2010
Long run Saturday (Charles Island)
what a difference a week makes with weather in March. Last week it was in the low 40s, 30mph winds and rain - today around 60+ by the end of the run and sunny. A group of us headed out from the normal place at the normal time.
Dan and I got out in front of the pack and were motorinig along right from the start. Right around mile 3.5 or so, Dan asked if I have ever run out to Charles Island (which I hadnt). So we took a little detour from our normal route and headed out to the island. This is where (if you look at the splits) our pace took dive. The footing was either ankle twisting rocks, or very soft shells that moved under your feet. There was a spot in the middle that I had to walk as there seemed to be more water than rocks to step on. Once to the other side I touched the sign on the island and was now "part of the club". On the way back it was slow going again - and in the middle part it seemed the tide was starting to come in as there was alot fewer rocks to step on to get back. I had to put my food into Long Island sound at one point as there was a void of rocks. Once back to the other side, I was so happy to be back on pavement (and also happy to not have twisted an ankle). I've never worked so hard to run a 11:39 mile before...
Since we took that detour, we decided to do the "8 mile route". We got our pace back on track fairly quickly. During mile 9 we kicked the pace to a 5k pace for the full mile. I was able to do a 6:47 9th mile which I was extremely happy about. Once back at the library I added a little more distance to make the days run an even 10 miles - which gives me an even 40 miles for the week. A great run in great spring time weather. Soon I will need to start thinking about bringing water/gatorade with me on runs - but for now I will just enjoy these awesome spring days.
Oh and the Injinji socks held up great today on a long run, and even dried out pretty quick after I put my foot in Long Island Sound.
Total mileage: 10 miles
Total time: 1:24:39
Average pace: 8:27
Splits
8:30
7:45
7:52
9:36
11:39
8:09
8:08
7:57
6:47
8:12
http://connect.garmin.com/activity/27485558
Dan and I got out in front of the pack and were motorinig along right from the start. Right around mile 3.5 or so, Dan asked if I have ever run out to Charles Island (which I hadnt). So we took a little detour from our normal route and headed out to the island. This is where (if you look at the splits) our pace took dive. The footing was either ankle twisting rocks, or very soft shells that moved under your feet. There was a spot in the middle that I had to walk as there seemed to be more water than rocks to step on. Once to the other side I touched the sign on the island and was now "part of the club". On the way back it was slow going again - and in the middle part it seemed the tide was starting to come in as there was alot fewer rocks to step on to get back. I had to put my food into Long Island sound at one point as there was a void of rocks. Once back to the other side, I was so happy to be back on pavement (and also happy to not have twisted an ankle). I've never worked so hard to run a 11:39 mile before...
Since we took that detour, we decided to do the "8 mile route". We got our pace back on track fairly quickly. During mile 9 we kicked the pace to a 5k pace for the full mile. I was able to do a 6:47 9th mile which I was extremely happy about. Once back at the library I added a little more distance to make the days run an even 10 miles - which gives me an even 40 miles for the week. A great run in great spring time weather. Soon I will need to start thinking about bringing water/gatorade with me on runs - but for now I will just enjoy these awesome spring days.
Oh and the Injinji socks held up great today on a long run, and even dried out pretty quick after I put my foot in Long Island Sound.
Total mileage: 10 miles
Total time: 1:24:39
Average pace: 8:27
Splits
8:30
7:45
7:52
9:36
11:39
8:09
8:08
7:57
6:47
8:12
http://connect.garmin.com/activity/27485558
Saturday, March 13, 2010
Long, rainy, windy run
So the rain that never came yesterday came today and then some. I wasn't sure if anyone was going to show for the group run as it was 40 degrees, raining with heavy winds. I was glad to see six or so others show. Dan and I quickly got out ahead and really never looked back. Winds and rains the entire time (reminded me of Eastern States last year). The headwinds on the way back at times made it really hard to maintain a good pace/effort. Dan set a really good pace the whole way which felt pushed a bit but not a crazy hard effort.
Total mileage: 10.26 miles
Total Time: 1:21:45
Average Pace: 7:57
Splits
8:40
8:13
7:46
7:52
7:42
7:26
7:54
8:06
8:06
7:56
1:59 (for .26 miles @ 7:35 pace)
http://connect.garmin.com/activity/26848069
Total mileage: 10.26 miles
Total Time: 1:21:45
Average Pace: 7:57
Splits
8:40
8:13
7:46
7:52
7:42
7:26
7:54
8:06
8:06
7:56
1:59 (for .26 miles @ 7:35 pace)
http://connect.garmin.com/activity/26848069
Thursday, March 11, 2010
10x1 minute on with 1 minute "off" recovery
Today I decided to do a little bit of speed work. The last time I ran this workout I really liked it - so back to the 10x1 minute "on" with a 1 minute "off" recovery. I did a nice long (for me) 15 minute warm up. Then I was off...as usual with me and intervals the first five were good, six through eight felt miserable and then I was zoning out on nine and ten. Each "on" segment was about 10-15 seconds faster than 5k PR time - about 6:30-6:35 each "on". Overall I felt pretty good throughout today's run, but today being day #12 in a row I'm starting to feel it (a new record for me).
Total Mileage: 5 miles
Total Time: 42:16
Average Pace: 8:27
Splits (Avg. Speed / Max Speed / Number of "on" segments)
9:02 / 8:00 / 0
8:29 / 6:01 / 2
7:45 / 5:45 / 3
8:01 / 5:49 / 4
8:58 / 5:48 / 1
http://connect.garmin.com/activity/26705533
I'm hoping to get my long run in on Saturday (and keep the streak alive) but the weather is supposed to be nasty - 80% chance of rain with 30mph+ winds. Maybe I'll just sleep in.
Total Mileage: 5 miles
Total Time: 42:16
Average Pace: 8:27
Splits (Avg. Speed / Max Speed / Number of "on" segments)
9:02 / 8:00 / 0
8:29 / 6:01 / 2
7:45 / 5:45 / 3
8:01 / 5:49 / 4
8:58 / 5:48 / 1
http://connect.garmin.com/activity/26705533
I'm hoping to get my long run in on Saturday (and keep the streak alive) but the weather is supposed to be nasty - 80% chance of rain with 30mph+ winds. Maybe I'll just sleep in.
Monday, March 8, 2010
Hilly recovery run
I know for each mile one races you are supposed to take a day off - or if you must run make them easy runs. I had every intention of doing that until I stepped outside today and felt the warm pre-spring air. The East Rock Park Summit called to me - so I worked my way up it. I did a nice warmup before even attempting the hill, and I told myself to just maintain a nice easy pace. Today's run wasn't easy - but it wasn't hard either. I felt no twinges or pulls from the WPLR 5k, which was great. However, the 8:30 (or so) pace I was going felt more like 8 even. I did go a little longer than I had planned (like I really plan anything though) but I am glad I went out. Spring is almost here for good.
Total Distance: 6.5 miles
Total Time: 55:33
Average Pace: 8:32
Splits
8:29
8:20
8:43
8:34
8:36
8:38
4:09 (for 1/2 mile @8:20 pace)
Oh....and the view from the top of the summit- awesome as always.
http://connect.garmin.com/activity/26473029
Total Distance: 6.5 miles
Total Time: 55:33
Average Pace: 8:32
Splits
8:29
8:20
8:43
8:34
8:36
8:38
4:09 (for 1/2 mile @8:20 pace)
Oh....and the view from the top of the summit- awesome as always.
http://connect.garmin.com/activity/26473029
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