I took yesterday off since I didn't sleep much on Wednesday night and also my body was pretty beat up. Today, I went out to challenge myself with a 10 mile trail run. I drove to Ridley Creek State Park for the run.
Before the run, I headed to the Bryn Mawr Running Company in Media. I tried on a bunch of racing shoes. I was happy that they all fit pretty well, especially the Brooks. When I get my free pair of shoes, I'm going to get those. I'm also going to probably get some good North Face trail shoes soon. They are very cheap on 3point5. I'll have to try them on at our store.
The run started off near the main parking lot by the office. This time, I headed on the yellow trail, but the actual trail rather than the paved path. I wandered all through the various colored trails. The hills were tough as always, but not as bad as the first time around. I am definitely getting stronger on those.
Some of the trails were familiar from last time, but I often got lost. I now at least had a general idea of where I was though. I also encountered some new sections, including one with an old crumbling building and wheels from an old plow.
One of the areas I ran in before was the section with sticker bushes. I tried to dodge them and it was a little better than last time. Shortly after, I noticed a sticker was stuck in my head though. There were a lot of sections full of mud. It was pretty deep too. I had a blast running through it. The only thing that sucked was that I had on my old regular running shoes. My trail shoes have sat in a bag for over a week and haven't dried out yet.
At one point toward the end, I tried to run around the mud. Of course, shortly after that I came across more mud. It was still fun though. I worked on running harder through certain portions. That was great. I also was able to learn where to step better.
I seemed to a good job of timing my run. As I got around the 8 mile point, I started heading back. When I got back on the yellow trail, I decided to push it up the gradually inclining hill. It turned out it when on and on though. I was very exhausted by the end. At the parking lot, I had to run about a third of a mile to complete the 10 miles.
Although it is called Ridley Creek State Park, I really didn't see much of the creek. Only once did I seem to run by it. I ran by a lot of nice trees and such though. They are finally starting to come in.
Thankfully, the weather was better today. It was a nice and cool 60 degrees. That was a big help to run well. It was a relief from all the really hot weather.
My hamstring still bothers me, but it was definitely better by running on the soft ground. It really got stiff and sore when I was driving home. I stopped at both sides of the Heinz Wildlife Refuge afterward. I also found the Bartram Gardens on the way back. Using the foam roller afterward was a big help.
Tomorrow is an off day, but I am working from 12-8. I'll be running my long 22 miler on Sunday. I'll probably stay around here, but I have considered running some trails in the poconos. That would certainly help my sore hamstring. I hope I'll be recovered well by then.
10 miles - 1:3319 (9:20 pace)
Friday, April 9, 2010
Wednesday, April 7, 2010
Heat Wave Continues
More near record highs and another brutal run. At least today was an easy day. I went out and ran a 5 miler to recover from yesterday's speedwork. I did get out about an hour earlier today (around 9 AM). That might've helped a little, but it was still blazing hot.
I decided to change up my running route a bit. I want to work in some hills, so I started off going on the Lemon Hill route. I headed straight though and towards the east side of the park. After crossing Girard and briefly heading north, I turned around and decided to run on the west side of the park instead.
I ran through the first section during the marathon. It is a tough and gradual uphill climb. It really killed me in the marathon and wasn't much better in the heat. After that, I wandered through the nearby roads and eventually ran behind Memorial Hall. This is a great area because it was used for the Worlds Fair many years ago. This section is also lightly traveled by vehicles and some of it is closed to construction too.
After that, I continued on through the Japanese House and Garden. That is beautiful as is the Horticultural Center that I ran through next door. It was nice and scenic early spring run. Definitely a little bit different than the river route.
I then came out onto West River Drive via Montgomery Avenue. I made sure to stop at the water foundation across the stretch. That helped, but I still struggled to finish the run. It was just too hot and there's still so little shade because the leaves on the trees haven't come in yet.
I had to focus from half mile to half mile just to finish the run. I managed to do so about a mile from Lloyd Hall. I then had to walk back there. That was a good recovery. The one good thing with the heat is that it slowed my pace down, more to where it should be.
My hamstring continues to bother me. I'm sending more time on the foam roller now. I used it before the run and before bed. I'll need to work it in daily. I am considering buying the stick, but it is quite pricey.
Tomorrow is an early morning trail run. It is 8 miles at a moderate pace. I think it is going to be hot again, so I might have to bring my Camelbak. We shall see. It'll be a nice and challenging run before work.
5 miles - 41:36 (8:19 pace)
I decided to change up my running route a bit. I want to work in some hills, so I started off going on the Lemon Hill route. I headed straight though and towards the east side of the park. After crossing Girard and briefly heading north, I turned around and decided to run on the west side of the park instead.
I ran through the first section during the marathon. It is a tough and gradual uphill climb. It really killed me in the marathon and wasn't much better in the heat. After that, I wandered through the nearby roads and eventually ran behind Memorial Hall. This is a great area because it was used for the Worlds Fair many years ago. This section is also lightly traveled by vehicles and some of it is closed to construction too.
After that, I continued on through the Japanese House and Garden. That is beautiful as is the Horticultural Center that I ran through next door. It was nice and scenic early spring run. Definitely a little bit different than the river route.
I then came out onto West River Drive via Montgomery Avenue. I made sure to stop at the water foundation across the stretch. That helped, but I still struggled to finish the run. It was just too hot and there's still so little shade because the leaves on the trees haven't come in yet.
I had to focus from half mile to half mile just to finish the run. I managed to do so about a mile from Lloyd Hall. I then had to walk back there. That was a good recovery. The one good thing with the heat is that it slowed my pace down, more to where it should be.
My hamstring continues to bother me. I'm sending more time on the foam roller now. I used it before the run and before bed. I'll need to work it in daily. I am considering buying the stick, but it is quite pricey.
Tomorrow is an early morning trail run. It is 8 miles at a moderate pace. I think it is going to be hot again, so I might have to bring my Camelbak. We shall see. It'll be a nice and challenging run before work.
5 miles - 41:36 (8:19 pace)
Tuesday, April 6, 2010
Too Hot for Speed
I complained about the weather on Sunday. Today, it got much worse. The high was actually a new record of 87 degrees. Because of the heat, I didn't get to sleep for quite a few hours. That caused me to sleep in more and thus run in more of the heat.
My the time I headed out the door, late morning, it was blazing hot. I knew it wasn't the ideal day for speedwork, but I decided to give it a try anyways. The workout started with 3 miles easy. I cruised at a nice and comfortable pace. I was already hot though, even without doing much.
The middle of the workout, consisted of 3 X 10 minutes at half marathon pace with 3 minutes of easy recovery in between. The first interval was a little bit of a challenge. I started off smooth and very fast. It got tough as I approached Falls Bridge though. Not only was it uphill, but there was actually a pretty good wind coming right at me. That provided a nice cooling affect, but also made it much harder to run. I continued to push on though at a fast and steady pace.
Focusing on staying relaxed seemed to help. I tense up too much when things aren't smooth. I need to really work on relaxing, even when the going gets tough. I seem to do that pretty well today.
The heat and speed were really wearing me down as the 2nd interval approached. The recovery helped a little, but not enough. I was still pretty dehydrated. Shortly after passing the water fountain at the Columbia Bridge, I turned around. I decided to finish this tough segment before getting a drink. At one point, I thought about half the interval must've passed by, but it was only a mere 2 minutes.
The drink was definitely a big help and couldn't have finished the workout without it. That said, I still wasn't hydrated and the brief 3 minute recovery period just wasn't enough. I mentally had to talk to myself to battle through the final interval. I just focused on getting to the first two minutes. After that, I focused on five minutes. Then I told myself I was pathetic if I couldn't go another measly five minutes. That was sure easier said than done. I pressed on and stayed focused. It sure took a lot out of me though.
I definitely took myself beyond my body's limit. The final three easy miles became a slow trot. It really seemed like I was getting nowhere and I definitely wondered how I would finish. I stopped for a drink at Lloyd Hall. On boathouse row, I tucked in behind a slow runner. He pulled away from me though. During any other run, I just would've cruised past. I was just trying to survive though. I haven't been this dead since my half marathon last fall.
Finishing the run was tough, but definitely very rewarding. Every time the going gets tough, I say to myself, "you aren't going to get to Boston if you quit now. These type of runs make Boston." It really works to keep me going strong and seeing how far I can push. Speedwork in this weather was definitely tough though.
They called me into work early. I went right from running to the shower and then ate and headed to work. There was no time to recovery. I felt like crap early in my shift, but actually wasn't too bad later on. The walking was a good recovery. My right hamstring was quite sore though. It seems to be getting worse. I really need to work on it. I might have to massage it more.
Again, I'll try the get up early thing tomorrow. Eventually, I'll succeed and get into a rhythm. It might take awhile to get used to getting up early though. I just need to do it and rest after the run if necessary. That worked well last summer. Tomorrow's run is an easy 5 miler. That should help me recover.
11.5 miles - 1:29:05 (7:45 pace)
My the time I headed out the door, late morning, it was blazing hot. I knew it wasn't the ideal day for speedwork, but I decided to give it a try anyways. The workout started with 3 miles easy. I cruised at a nice and comfortable pace. I was already hot though, even without doing much.
The middle of the workout, consisted of 3 X 10 minutes at half marathon pace with 3 minutes of easy recovery in between. The first interval was a little bit of a challenge. I started off smooth and very fast. It got tough as I approached Falls Bridge though. Not only was it uphill, but there was actually a pretty good wind coming right at me. That provided a nice cooling affect, but also made it much harder to run. I continued to push on though at a fast and steady pace.
Focusing on staying relaxed seemed to help. I tense up too much when things aren't smooth. I need to really work on relaxing, even when the going gets tough. I seem to do that pretty well today.
The heat and speed were really wearing me down as the 2nd interval approached. The recovery helped a little, but not enough. I was still pretty dehydrated. Shortly after passing the water fountain at the Columbia Bridge, I turned around. I decided to finish this tough segment before getting a drink. At one point, I thought about half the interval must've passed by, but it was only a mere 2 minutes.
The drink was definitely a big help and couldn't have finished the workout without it. That said, I still wasn't hydrated and the brief 3 minute recovery period just wasn't enough. I mentally had to talk to myself to battle through the final interval. I just focused on getting to the first two minutes. After that, I focused on five minutes. Then I told myself I was pathetic if I couldn't go another measly five minutes. That was sure easier said than done. I pressed on and stayed focused. It sure took a lot out of me though.
I definitely took myself beyond my body's limit. The final three easy miles became a slow trot. It really seemed like I was getting nowhere and I definitely wondered how I would finish. I stopped for a drink at Lloyd Hall. On boathouse row, I tucked in behind a slow runner. He pulled away from me though. During any other run, I just would've cruised past. I was just trying to survive though. I haven't been this dead since my half marathon last fall.
Finishing the run was tough, but definitely very rewarding. Every time the going gets tough, I say to myself, "you aren't going to get to Boston if you quit now. These type of runs make Boston." It really works to keep me going strong and seeing how far I can push. Speedwork in this weather was definitely tough though.
They called me into work early. I went right from running to the shower and then ate and headed to work. There was no time to recovery. I felt like crap early in my shift, but actually wasn't too bad later on. The walking was a good recovery. My right hamstring was quite sore though. It seems to be getting worse. I really need to work on it. I might have to massage it more.
Again, I'll try the get up early thing tomorrow. Eventually, I'll succeed and get into a rhythm. It might take awhile to get used to getting up early though. I just need to do it and rest after the run if necessary. That worked well last summer. Tomorrow's run is an easy 5 miler. That should help me recover.
11.5 miles - 1:29:05 (7:45 pace)
Monday, April 5, 2010
Chick-fil-A Run
Normally I don't like to run after a meal. I've been doing a good job of eating light before one, if I do eat. Today, I was just too hungry after work though. Not only did I eat, but I ate a chicken sandwich from Chick-fil-A.
Normally, they suggest to hold off on running until 2 hours after eating. It was only an hour and a half and I felt terrible. I knew I was only doing a four miler though, so I figured I'd get through it. Of course I did.
I started at Lloyd Hall and ran to the Art Museum and onto West River Drive and back. I ended up turning around just by the normal 5K turnaround. In addition to the food I ate, there were a couple other problems. First, I decided to carry my Five Fingers along in a small backpack. That added some weight and made it a little tougher. I also ran at dusk, so there were a lot of bugs.
The bugs made breathing tough, as I didn't want to swallow any. I actually had to do that yesterday. One flew at my eye during this run, I managed to close the eye in time and wipe it off of my face.
My legs were a little sore, but not too bad. It was definitely a good thing that I rested though. I figured they would be sore, so I that's why I elected to run after work. The run wasn't fun, but I survived.
After the run, I did some strides and other drills in the grass near Lloyd Hall. The catch was that I used my Five Fingers though. It is the first time I did any sort of running in them. It felt pretty good. The grass is actually uneven and dead in spots, but I managed. I hit a couple rocks and my feet were sore after each impact. After the run, my toes are a bit sore now. That seems like a good way to work them into running though.
Tomorrow is a speed workout. I really love those because I focus so well on short term, the next interval. It makes them go by so fast and makes running along the same route, much less boring. It should be a fun, but challenging run on a beautiful morning. I will get out in the morning this time!
4 miles - 32:27 (8:07 pace)
Normally, they suggest to hold off on running until 2 hours after eating. It was only an hour and a half and I felt terrible. I knew I was only doing a four miler though, so I figured I'd get through it. Of course I did.
I started at Lloyd Hall and ran to the Art Museum and onto West River Drive and back. I ended up turning around just by the normal 5K turnaround. In addition to the food I ate, there were a couple other problems. First, I decided to carry my Five Fingers along in a small backpack. That added some weight and made it a little tougher. I also ran at dusk, so there were a lot of bugs.
The bugs made breathing tough, as I didn't want to swallow any. I actually had to do that yesterday. One flew at my eye during this run, I managed to close the eye in time and wipe it off of my face.
My legs were a little sore, but not too bad. It was definitely a good thing that I rested though. I figured they would be sore, so I that's why I elected to run after work. The run wasn't fun, but I survived.
After the run, I did some strides and other drills in the grass near Lloyd Hall. The catch was that I used my Five Fingers though. It is the first time I did any sort of running in them. It felt pretty good. The grass is actually uneven and dead in spots, but I managed. I hit a couple rocks and my feet were sore after each impact. After the run, my toes are a bit sore now. That seems like a good way to work them into running though.
Tomorrow is a speed workout. I really love those because I focus so well on short term, the next interval. It makes them go by so fast and makes running along the same route, much less boring. It should be a fun, but challenging run on a beautiful morning. I will get out in the morning this time!
4 miles - 32:27 (8:07 pace)
Sunday, April 4, 2010
Easter Hilly 20
It was a great Easter Sunday. I started off with a packed Easter mass with the Cardinal. That was pretty cool. I then got out for a though 20 mile run in the afternoon. I ran Forbidden Drive and West River Drive on this route.
I wanted to get in a hilly long run, since the marathon I'm training for will have hills (mostly downhill thankfully). Therefore, I parked near Falls Bridge and started towards the Lincoln Drive path. That is paved until Forbidden Drive. I carried a 12 ounce Gatorade with me to start, so that was a little difficult. At least I had some good hydration early. That didn't hold up throughout the run.
Forbidden Drive was nice as peaceful. It was fairly crowded, but overall not too bad. The trees still aren't quite in yet, but they did at least provide some shade from the 75 degree temperatures. It hasn't been close to this warm for quite awhile, but I managed to survive. Having on a singlet was definitely a help.
The Forbidden Drive stretch was definitely tough. The hills actually didn't bother me as much as I thought they would. They seemed much tougher months ago when I didn't have much hill work. I've clearly made progress in that area. Running the trails around Forbidden Drive has been a huge plus.
Slowing my pace down helped too. That said, it was still a big struggle coming back. A guy came off the road near Valley Green and ran near me. I stopped at the water fountain after passing him. It wasn't working, so I went back to running. I caught back up to him and passed him again. I'm not sure if it was him or someone else, but a runner was right on my heels heading downhill. I lost him though on the uphill and he got off the road.
When I hit mile 9 of the run, I was really wondering how I'd finish. My left calf was sore as was my right hamstring. They seem to always be a problem and get close to cramping when I don't hydrate right. Even though they are different muscles on different legs, they seem to always act up together. I made it through mile after mile though. My main focus was to just get to mile 14 and back to my car for some Gatorade.
I made a brief stop to grab another 12 ounce Gatorade. I polished that one off very quickly. I was quite thirsty. I still have to find a better way to hydrate. Handhelds are uncomfortable and I always have to switch hands. The belts aren't bad, but my IT band often acts up.
I was relieved to find a trash can just past Falls Bridge. I ran on West River Drive, because it was closed to traffic. That is nice, but at the same time, there was no shade in this section. I wondered how I could make it much further, as the hydration didn't seem to help much. I just keeping going though. Several times, I thought about turning around before the 17 mile point. I knew the further I went though, the less miles I'd have to add when I got to my car.
I was about to turnaround early at mile 16.5. Then I noticed two attractive girls on the path. I had to pass them, so I kept going. I went the final half mile and turned around on the path, just past where the road was closed.
As I was headed back, a park ranger was taking down signs on the road. It opens to traffic again at 5 PM and it was right around that time. I elected to head back on the path for the rest of the run. There was a water foundation that another runner used right by the Columbia Bridge. I forgot about it. I stopped and got a drink. that probably would've been helpful on the way out too.
The last few miles were grueling, but I kept a pretty solid pace. I was under control on this long run for a change. I actually felt better than last week's run, even with all the hills in this one. Running more controlled was probably part of the reason. Last week's run was too flat and fast.
I just kept focusing on the next mile. That was the only thing that got me through. When I got a little sorer, I slowed down a bit. I still finished fairly well, even though I was exhausted.
I concentrated on my form at the end of the run. I need to do that more. In addition to not hydrating enough, I think my other problem is tensing up. I get sloppy with my form as I tire. I end up becoming tense, instead of relaxing. I tried working on that today and it seemed to help. I need to do even more of that.
It was an amazing run. I was just thinking of how far I've come in the past year. Last Easter, I couldn't even run at all. Now, I'm finishing up a hilly 20 mile run in preparation for marathon number 2. I think if I wasn't injured and got a few more 15+ mile runs in, I'd feel even better right now. I still have a pair of 20+ runs and an 18 miler before the race though. I should be good to go.
I'm a little sore as I write this, but my body has definitely adapted to this. I feel better than I did after 12 mile runs last fall. Even after being on my feet all day yesterday, I'm still pretty good.
Tomorrow is an easy 4 mile recovery run. Since this is so short, I need to get up and run before work. I want to add some strides and such on the grass with my Vibram Five Fingers too. That will be a nice and soft way to test them out.
20 miles - 2:46:44 (8:20 pace)
I wanted to get in a hilly long run, since the marathon I'm training for will have hills (mostly downhill thankfully). Therefore, I parked near Falls Bridge and started towards the Lincoln Drive path. That is paved until Forbidden Drive. I carried a 12 ounce Gatorade with me to start, so that was a little difficult. At least I had some good hydration early. That didn't hold up throughout the run.
Forbidden Drive was nice as peaceful. It was fairly crowded, but overall not too bad. The trees still aren't quite in yet, but they did at least provide some shade from the 75 degree temperatures. It hasn't been close to this warm for quite awhile, but I managed to survive. Having on a singlet was definitely a help.
The Forbidden Drive stretch was definitely tough. The hills actually didn't bother me as much as I thought they would. They seemed much tougher months ago when I didn't have much hill work. I've clearly made progress in that area. Running the trails around Forbidden Drive has been a huge plus.
Slowing my pace down helped too. That said, it was still a big struggle coming back. A guy came off the road near Valley Green and ran near me. I stopped at the water fountain after passing him. It wasn't working, so I went back to running. I caught back up to him and passed him again. I'm not sure if it was him or someone else, but a runner was right on my heels heading downhill. I lost him though on the uphill and he got off the road.
When I hit mile 9 of the run, I was really wondering how I'd finish. My left calf was sore as was my right hamstring. They seem to always be a problem and get close to cramping when I don't hydrate right. Even though they are different muscles on different legs, they seem to always act up together. I made it through mile after mile though. My main focus was to just get to mile 14 and back to my car for some Gatorade.
I made a brief stop to grab another 12 ounce Gatorade. I polished that one off very quickly. I was quite thirsty. I still have to find a better way to hydrate. Handhelds are uncomfortable and I always have to switch hands. The belts aren't bad, but my IT band often acts up.
I was relieved to find a trash can just past Falls Bridge. I ran on West River Drive, because it was closed to traffic. That is nice, but at the same time, there was no shade in this section. I wondered how I could make it much further, as the hydration didn't seem to help much. I just keeping going though. Several times, I thought about turning around before the 17 mile point. I knew the further I went though, the less miles I'd have to add when I got to my car.
I was about to turnaround early at mile 16.5. Then I noticed two attractive girls on the path. I had to pass them, so I kept going. I went the final half mile and turned around on the path, just past where the road was closed.
As I was headed back, a park ranger was taking down signs on the road. It opens to traffic again at 5 PM and it was right around that time. I elected to head back on the path for the rest of the run. There was a water foundation that another runner used right by the Columbia Bridge. I forgot about it. I stopped and got a drink. that probably would've been helpful on the way out too.
The last few miles were grueling, but I kept a pretty solid pace. I was under control on this long run for a change. I actually felt better than last week's run, even with all the hills in this one. Running more controlled was probably part of the reason. Last week's run was too flat and fast.
I just kept focusing on the next mile. That was the only thing that got me through. When I got a little sorer, I slowed down a bit. I still finished fairly well, even though I was exhausted.
I concentrated on my form at the end of the run. I need to do that more. In addition to not hydrating enough, I think my other problem is tensing up. I get sloppy with my form as I tire. I end up becoming tense, instead of relaxing. I tried working on that today and it seemed to help. I need to do even more of that.
It was an amazing run. I was just thinking of how far I've come in the past year. Last Easter, I couldn't even run at all. Now, I'm finishing up a hilly 20 mile run in preparation for marathon number 2. I think if I wasn't injured and got a few more 15+ mile runs in, I'd feel even better right now. I still have a pair of 20+ runs and an 18 miler before the race though. I should be good to go.
I'm a little sore as I write this, but my body has definitely adapted to this. I feel better than I did after 12 mile runs last fall. Even after being on my feet all day yesterday, I'm still pretty good.
Tomorrow is an easy 4 mile recovery run. Since this is so short, I need to get up and run before work. I want to add some strides and such on the grass with my Vibram Five Fingers too. That will be a nice and soft way to test them out.
20 miles - 2:46:44 (8:20 pace)
Friday, April 2, 2010
Finishing Up 50
I got up early this morning, but still elected to run after work. I ran an easy 5 miler. I started with the Schuykill Banks loop and finished with a short out and back on Kelly Drive. I added 10 hill sprints to conclude the workout. That got me to 50 miles of running again this week. I haven't done that in over a month.
I do really like running at night. It's just so much more peaceful to me. Without seeing my watch as easily, I controlled my pace better. I kept it nice and slow on the first mile. The weather was nice and cool as well.
I had to go to the bathroom before the run, but the bathrooms at Lloyd Hall were locked. I hoped I could run it off. Just after two miles, I realized I wouldn't be able to. I then went behind an old bridge pier along the path. That was a good rest, but after that it was uphill.
My legs are still a little sore, but overall they felt pretty good today. The slower pace probably helped them recover better. I didn't think this would be the case after being on my feet for 7.5 straight hours at work today. I didn't get a break, so I was a little sore. I guess the half hour or so off my feet after work helped.
I ate a tuna hoagie after work. I was happy that it didn't bother me when I was running. I felt quite good. Overall, my body felt about as well as I'd expect at the end of a long week. I was even hungry to run again afterward. I continue to think about 80+ mile weeks. It would be nice to rest tomorrow, but I do have an 8 hour shift now. I'm not running though.
After my run, I ran into a couple guys that were asking about the loop and area around there. It turns out they are running the loop 12 times tomorrow. It is an ultramarathon that I saw before. There is no real organization to it and no fee to enter. I'm tired of running the loop though, so I'd never want to run that. I wish I would've actually asked them more about ultras.
I am off on Easter Sunday. I'll be running my first 20 miler of this training plan. I'm going to park near Falls Bridge. I will start by running the tough hilly section of Forbidden Drive. I'll then add the loop as needed. I need some hills on long runs because this marathon will be quite hilly (even though it is downhill).
5.01 miles - 40:31 (8:06 pace)
I do really like running at night. It's just so much more peaceful to me. Without seeing my watch as easily, I controlled my pace better. I kept it nice and slow on the first mile. The weather was nice and cool as well.
I had to go to the bathroom before the run, but the bathrooms at Lloyd Hall were locked. I hoped I could run it off. Just after two miles, I realized I wouldn't be able to. I then went behind an old bridge pier along the path. That was a good rest, but after that it was uphill.
My legs are still a little sore, but overall they felt pretty good today. The slower pace probably helped them recover better. I didn't think this would be the case after being on my feet for 7.5 straight hours at work today. I didn't get a break, so I was a little sore. I guess the half hour or so off my feet after work helped.
I ate a tuna hoagie after work. I was happy that it didn't bother me when I was running. I felt quite good. Overall, my body felt about as well as I'd expect at the end of a long week. I was even hungry to run again afterward. I continue to think about 80+ mile weeks. It would be nice to rest tomorrow, but I do have an 8 hour shift now. I'm not running though.
After my run, I ran into a couple guys that were asking about the loop and area around there. It turns out they are running the loop 12 times tomorrow. It is an ultramarathon that I saw before. There is no real organization to it and no fee to enter. I'm tired of running the loop though, so I'd never want to run that. I wish I would've actually asked them more about ultras.
I am off on Easter Sunday. I'll be running my first 20 miler of this training plan. I'm going to park near Falls Bridge. I will start by running the tough hilly section of Forbidden Drive. I'll then add the loop as needed. I need some hills on long runs because this marathon will be quite hilly (even though it is downhill).
5.01 miles - 40:31 (8:06 pace)
Thursday, April 1, 2010
Paved Hills
Well my schedule got changed up again this morning. I was planning on running 8 miles on a trail this afternoon. Instead, I was called in to work. I worked from noon to 7. Afterward, I was able to get in an 8 mile dark run.
For once, I started and finish on Green Street near my apartment. I don't really like to run in this area because it is a lot of uneven surfaces. Some concrete, some brick and some slate type of rocks. Because of it, the first mile was slow.
I hit the Art Museum and then added the challenging part to the course. I ran over the short but steep hills on Lemon Hill. I did three loops around there. It wasn't as difficult as running on the trails, but it was still a good workout. Each loop is a little short of a mile.
I didn't realize how dark it was up there. It is a lightly traveled road, but I was still surprised there were no street lights. I did have to avoid a couple cars. There were also some people out. One group was definitely smoking weed and it smelled like another was barbecuing. I was just glad I didn't trip over anything in the dark.
The good thing about the early hills was that it slowed me down. My pace was well over 8 minutes through the first four miles. After the three loops, I added the Schuykill Banks loop and then headed home. This whole route was about as hilly as you can get near Center City, yet it is no longer a challenge. I have definitely improved greatly on the hills, even though I can still get much better. I need to add the Lemon Hill loop more often.
As I hit mile five or so, my legs just felt really dead. The high mileage build up over the last few days has taken its toll. Resting instead of working most of today would've been a big help. I work two long shifts again on Friday and Saturday now too though. I'll just have to try to get through it. If I'm still struggling next week, I might have to take an extra day off to get some rest. I still don't know my work schedule yet.
I'd really love to get up early tomorrow morning and just bang out my run before work. We'll see how that goes though. I start work at 11 in the morning. The good thing is that it is only an easy 5 mile run. I'll likely just go out and back on Kelly. We'll see how I feel in the morning. I'm not sure I'll be recovered enough. It isn't like working all day will allow me to actually rest though.
8 miles - 1:03:21 (7:55 pace)
For once, I started and finish on Green Street near my apartment. I don't really like to run in this area because it is a lot of uneven surfaces. Some concrete, some brick and some slate type of rocks. Because of it, the first mile was slow.
I hit the Art Museum and then added the challenging part to the course. I ran over the short but steep hills on Lemon Hill. I did three loops around there. It wasn't as difficult as running on the trails, but it was still a good workout. Each loop is a little short of a mile.
I didn't realize how dark it was up there. It is a lightly traveled road, but I was still surprised there were no street lights. I did have to avoid a couple cars. There were also some people out. One group was definitely smoking weed and it smelled like another was barbecuing. I was just glad I didn't trip over anything in the dark.
The good thing about the early hills was that it slowed me down. My pace was well over 8 minutes through the first four miles. After the three loops, I added the Schuykill Banks loop and then headed home. This whole route was about as hilly as you can get near Center City, yet it is no longer a challenge. I have definitely improved greatly on the hills, even though I can still get much better. I need to add the Lemon Hill loop more often.
As I hit mile five or so, my legs just felt really dead. The high mileage build up over the last few days has taken its toll. Resting instead of working most of today would've been a big help. I work two long shifts again on Friday and Saturday now too though. I'll just have to try to get through it. If I'm still struggling next week, I might have to take an extra day off to get some rest. I still don't know my work schedule yet.
I'd really love to get up early tomorrow morning and just bang out my run before work. We'll see how that goes though. I start work at 11 in the morning. The good thing is that it is only an easy 5 mile run. I'll likely just go out and back on Kelly. We'll see how I feel in the morning. I'm not sure I'll be recovered enough. It isn't like working all day will allow me to actually rest though.
8 miles - 1:03:21 (7:55 pace)
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