I gave myself my biweekly Humira injection yesterday. Sometimes that causes my muscles to be weak. That was the case last night as my lower back was sore and I didn't sleep much. Because of it, I missed the group run with the Breakfast Club Runners.
I still got out there by 10 AM though and I ran where they ran (at the Route 33 Boat Launch). One thing that's nice about it is you can go in three directions, not just two. I decided I would do just that and make it a run of three short out and backs for my 11 miles total.
I started off going east to Riverview Park and back. It was nice and cool and this segment seemed to fly by. I felt very good in the opening few miles. By the time I arrived back at my car, it was about 4.25 miles into the run. I stopped for a quick bathroom and Gatorade break (while keeping my watch running).
I wanted to do all these short out and backs so I could rehydrate. After finishing the first segment, I headed north towards Freemansburg Avenue. I knew this section was uphill and would be a bit tough. I wanted a flat section first so that my legs could get warmed up. The hill wasn't steep at all, instead it is a seemingly neverending gradual uphill. After a few minutes, I looked down and saw I was already about two stories higher than where I started. It didn't seem like it.
I wasn't sure how far I wanted to go, but I decided to run this segment in two miles each direction. I was relieved to finally hit the turnaround and go gradually downhill. The only problem was that shortly after I did that, I felt the urge to go to the bathroom. I was forced to slow down, but eventually made it back down the hill. The climb definitely had taken its toll.
The final segment was only about 2.5 miles total and west from the parking lot. It is a dirt path right along the canal before turning into stone. I thought it would save my legs, but it really didn't. The uneven surface made it tough at times. I kept on battling though.
As I hit the final mile and turnaround point, my pace was a 9:02 overall. I decided that I wanted to go under a 9 minute pace. I worked really hard at picking up the pace and finishing strong. I finished well under 9 minutes after the fine finish. It was a relief to be done even though I was pretty sore. An ice bath afterward was great as always.
Another solid week of training down. I'm closing in on 40 miles a week now. I'm very happy with my progress. On Monday, it'll be back to the usual interval session. I look forward to it after a much needed day of rest.
11 miles - 1:38:01 (8:55 pace)
Saturday, October 8, 2011
Friday, October 7, 2011
Nockamixon Trail Run
This morning, I headed to Nockamixon State Park for an easy four mile trail run. I've never run there before, but figured it would be nice and flat and an easy recovery for my legs after a hard run last night.
Things didn't start off too well. I walked around for quite awhile near the trailhead trying to get a GPS signal. Right as I was about to give up and head back to the car, I finally got one. I started off on the trail. The first mile was an adventure to say the least. It was a little rocky, but not too bad. Not too far into the run, I came to a creek crossing. Usually these occur at a good place to cross, but this wasn't. It was at least ankle deep with very few rocks. I continued on another part of the trail, but that quickly ended and would've only made a short loop.
Even though I wasn't crazy about crossing so much water that early in the run. I decided to do it. It took me several minutes to find the best way across. My feet still got completely soaked though. All of that lead to a very slow first mile.
After that start, things got better. The trail was a fun path through the woods with some tall grass from time to time. Most of the time it was easy to follow the trail, but with so many leaves on the ground, it was tricky every now and then.
With all the rain we've had, the ground is saturated everywhere. I guess I should've realized that and expected all the mud that I encountered. Some sections were very bad. One time, I thought it was a stream, but it was actually the trail. I love the mud though so I had fun dancing through it. It was just tough to even see at times.
The trail was only supposed to be a 2.5 mile loop, but I had not even turned around yet and it was already over 2.5 miles on my watch. After encountering some people with dogs, I found a dirt road. I figured if vehicles went there, it must lead to a main road eventually. It ended up going to the park maintenance building. I then ended up coming out on the main road that runs along the northside of the park. I ran on that road for about a mile. I was worried that I'd have far to walk back to my starting point. It turns out that I ended the run just before there then.
It was a good run and perfect for an easy recovery day. Trails are almost always a blast, especially new ones. Since it isn't too challenging, I won't head there too often, but I'll go from time to time. It was pretty rough, just not tough.
Provided that I sleep well tonight, I'll be heading out for my 11 miler tomorrow night with the BCR. We're meeting at the Route 33 boat launch. That is very convenient for me. I just wonder what direction we'll go. Either way, I'll do an out and back with the group and then more on my own to complete the 11 miles.
4 miles - 44:38 (11:10 pace)
Things didn't start off too well. I walked around for quite awhile near the trailhead trying to get a GPS signal. Right as I was about to give up and head back to the car, I finally got one. I started off on the trail. The first mile was an adventure to say the least. It was a little rocky, but not too bad. Not too far into the run, I came to a creek crossing. Usually these occur at a good place to cross, but this wasn't. It was at least ankle deep with very few rocks. I continued on another part of the trail, but that quickly ended and would've only made a short loop.
Even though I wasn't crazy about crossing so much water that early in the run. I decided to do it. It took me several minutes to find the best way across. My feet still got completely soaked though. All of that lead to a very slow first mile.
After that start, things got better. The trail was a fun path through the woods with some tall grass from time to time. Most of the time it was easy to follow the trail, but with so many leaves on the ground, it was tricky every now and then.
With all the rain we've had, the ground is saturated everywhere. I guess I should've realized that and expected all the mud that I encountered. Some sections were very bad. One time, I thought it was a stream, but it was actually the trail. I love the mud though so I had fun dancing through it. It was just tough to even see at times.
The trail was only supposed to be a 2.5 mile loop, but I had not even turned around yet and it was already over 2.5 miles on my watch. After encountering some people with dogs, I found a dirt road. I figured if vehicles went there, it must lead to a main road eventually. It ended up going to the park maintenance building. I then ended up coming out on the main road that runs along the northside of the park. I ran on that road for about a mile. I was worried that I'd have far to walk back to my starting point. It turns out that I ended the run just before there then.
It was a good run and perfect for an easy recovery day. Trails are almost always a blast, especially new ones. Since it isn't too challenging, I won't head there too often, but I'll go from time to time. It was pretty rough, just not tough.
Provided that I sleep well tonight, I'll be heading out for my 11 miler tomorrow night with the BCR. We're meeting at the Route 33 boat launch. That is very convenient for me. I just wonder what direction we'll go. Either way, I'll do an out and back with the group and then more on my own to complete the 11 miles.
4 miles - 44:38 (11:10 pace)
Thursday, October 6, 2011
Tough Group Run
This evening was another very tough group run. I pushed myself more than I have in awhile. Initially, it didn't look like it would be a fast paced day. Two of the slower regulars showed up and that was it. We were chatting a lot though, so we didn't head out right away. The fast guy from last week then showed.
When I first got there, there was a group of about 10 women that I never saw before waiting around. I was thinking that it was odd to get that many new runners. It turns out they were there for the upcoming women's 5K. They had a group run of about 30 women show up.
We decided to run the full loop of the Parkway. I never did that before. We started off heading east and made sure to beat all the women to the Robin Hood Bridge. The first mile wasn't too fast as it took my legs some time to get warmed up. I was definitely pushing it though.
It was cool and cloudy and that made for a nice and fast pace. The second mile was much faster. I was cruising up and down the hills early on. The fast guy seemed to have a little more trouble with those than me. He could definitely blow by me on the straight stretches if he wanted though.
As we hit the other side of the creek, we started to pass some of the women. That naturally picked my pace up. When we hit three miles, I told the guy that I didn't think I could keep the pace up and I'd have to slow a bit. I really didn't slow much though.
We ran along the north side of the creek and to the Fish Hatchery. I'd never actually run that section before. Little did I know, that we were about to encountered the steepest hill of the whole run. Knowing that there were a few more decent size hills coming, I struggled up this one and saved some energy. Of course, I flew down it though. I always do. I love going downhill. That will definitely help me in Berwick.
We finally headed back, still at a good clip. I was glad we weren't too far from the clubhouse. I was surprised that my legs actually started to feel better. They weren't that great early on, but really came around in the final couple miles. I still conserved a bit for the hills to come.
The final two sets of hills weren't that bad. They are a little steep, but actually very short compared to the one at the Fish Hatchery. I'll have to run that one again. That was fun. I probably saved my legs more than I had to. I could've pushed the pace even more in the final two miles. I did start flying after the last downhill was over. At that point, there was only about a half mile or less to go though. I could've definitely went earlier and ran even faster. I was still happy with my pace though. It was certainly a good workout that challenged me.
By the time the run ended, it was really starting to get dark. Pretty soon we'll have to start using headlamps for the run. I'll have to remember to bring mine next week. I don't think it would be too bad running there at night. The terrain does vary a little though. At times, it can even be frustrating while running in the light. It seems like my feet lose their rhythm every so often.
Today was great and I'm glad I didn't run twice. As long as this continues to be a hard workout for me, it can take the place of my tempo run. It wasn't at my planned tempo pace, but considering the hills on this course, it was pretty fast.
Tomorrow is an easy 4 miler with some hill sprints. To try to save my legs, I'll probably go to Nockamixon and run. I've been meaning to try the trails for awhile now. I don't think they are too hilly either. My dad is off and might boat too while I run. Either a dip in the lake or another ice bath can hopefully help my legs recover. They've taken a beating over the last three weeks.
6.12 - 47:18 (7:44 pace)
When I first got there, there was a group of about 10 women that I never saw before waiting around. I was thinking that it was odd to get that many new runners. It turns out they were there for the upcoming women's 5K. They had a group run of about 30 women show up.
We decided to run the full loop of the Parkway. I never did that before. We started off heading east and made sure to beat all the women to the Robin Hood Bridge. The first mile wasn't too fast as it took my legs some time to get warmed up. I was definitely pushing it though.
It was cool and cloudy and that made for a nice and fast pace. The second mile was much faster. I was cruising up and down the hills early on. The fast guy seemed to have a little more trouble with those than me. He could definitely blow by me on the straight stretches if he wanted though.
As we hit the other side of the creek, we started to pass some of the women. That naturally picked my pace up. When we hit three miles, I told the guy that I didn't think I could keep the pace up and I'd have to slow a bit. I really didn't slow much though.
We ran along the north side of the creek and to the Fish Hatchery. I'd never actually run that section before. Little did I know, that we were about to encountered the steepest hill of the whole run. Knowing that there were a few more decent size hills coming, I struggled up this one and saved some energy. Of course, I flew down it though. I always do. I love going downhill. That will definitely help me in Berwick.
We finally headed back, still at a good clip. I was glad we weren't too far from the clubhouse. I was surprised that my legs actually started to feel better. They weren't that great early on, but really came around in the final couple miles. I still conserved a bit for the hills to come.
The final two sets of hills weren't that bad. They are a little steep, but actually very short compared to the one at the Fish Hatchery. I'll have to run that one again. That was fun. I probably saved my legs more than I had to. I could've pushed the pace even more in the final two miles. I did start flying after the last downhill was over. At that point, there was only about a half mile or less to go though. I could've definitely went earlier and ran even faster. I was still happy with my pace though. It was certainly a good workout that challenged me.
By the time the run ended, it was really starting to get dark. Pretty soon we'll have to start using headlamps for the run. I'll have to remember to bring mine next week. I don't think it would be too bad running there at night. The terrain does vary a little though. At times, it can even be frustrating while running in the light. It seems like my feet lose their rhythm every so often.
Today was great and I'm glad I didn't run twice. As long as this continues to be a hard workout for me, it can take the place of my tempo run. It wasn't at my planned tempo pace, but considering the hills on this course, it was pretty fast.
Tomorrow is an easy 4 miler with some hill sprints. To try to save my legs, I'll probably go to Nockamixon and run. I've been meaning to try the trails for awhile now. I don't think they are too hilly either. My dad is off and might boat too while I run. Either a dip in the lake or another ice bath can hopefully help my legs recover. They've taken a beating over the last three weeks.
6.12 - 47:18 (7:44 pace)
Wednesday, October 5, 2011
Mount Penn
I decided to go somewhere different today. Since I'm running Mount Penn in Reading for my night race in a few weeks, I took my training there. I'd never been there before and didn't have a decent trail map with me, so I winged it.
I knew from a map that I had that there was a trail that sort of ran with Skyline Drive from the Pagoda. There is a Pagoda at the top of the mountain and a beautiful view of Reading below. I found the trail and started off on my run. It was very tough early with some serious climbs. I actually struggled with it and walked quite a bit. It wasn't the rockiest trail I've been on, but there were still a lot of rocks.
What also made it tough was that there were a lot of old leaves there, hiding a lot of the rocks. The trail markings weren't exactly great either. There was no clear worn path to make it obvious. I started following the lavender trail after a short distance. With the rocks and the sloped terrain, I nearly fell a few times. Finally, I just gave up after about a mile and headed back. I found the actual trail through one section that I ran earlier. It wasn't as steep as where I went through. Plus, for some reason there was a bunch of trash in the woods, like a stroller. That's such a shame.
When I got back to the Pagoda, I decided to head down the mountain on the road after running a short trail section. I remembered seeing a sign for "bridal path" while driving around. It was a little tough finding the blazed trails as I was driving around, so I wasn't sure where to run. After a couple switchbacks on the road, I didn't see the one with the path, so I turned around and headed back up the mountain.
I wasn't feeling all that great anyway, so my goal was to at least get 3 of the 6 scheduled miles done. On the way back up, I did find the "bridal path" along the road. I'm not sure how I missed it on the way down. It had a gate and everything. It was good for about a half mile or so, but then it became too overgrown to run so I turned around to head back up the road.
By the time I got to my car, I was now approaching the 4 mile mark. Right around there, it was a tough uphill section. My legs and body were beat at this point. I also didn't want to run too much further on the road. I strongly debated quitting at mile 4, but decided to keep going. I had been to the nearby fire tower and it looked like there might be some trails there.
Before I got to the fire tower, I came across a park for model airplanes. There was a sign for the yellow blazed Ferndale Trail. It said 2.6 miles long. This was finally what I was looking for. It was a very wide and well maintained trail. I think it may have been a fire road. It was pretty straight downhill and very fast. There were a few rocks, but it wasn't too bad. I'd imagine this is likely the path of the night trail race that is upcoming. It is supposed to be on one of the main trails, probably so people don't get lost or hurt in the dark. I cruised along downhill and felt so much better now that I was on the trail.
The trail crossed one road and became part of the red trail too. One section seemed like it might get really muddy. They built a nice stone type bridge over it. Shortly after that, I turned around. I had a mile left to go at that point. This was supposed to be a progression run with the last 8 minutes hard and uphill. It ended up working perfectly because after I turned around. I was going uphill. I didn't have a lot left, but I still went hard. The only other problem was that I was running into the sun. As it peaked through the trees, it made it hard to see the rocks on the ground. I managed though. I eventually got back on the road and finished up.
All in all it was a solid run. It didn't start out so great, but it was saved by finding an excellent trail. Now I'm more familiar with the area for next time. I still didn't actually find where my race check-in is at though. I have an idea now at least after looking at a map. Since I couldn't find the trails very well while driving around, I almost skipped out on running there. I'm glad I didn't though. Exploring new areas is always enjoyable and I needed that after a boring Tuesday run.
Tomorrow is an AM tempo run and the group run in the evening. I'm going to try to double up and do both this time. I'm not sure where I'll do the tempo run at. Probably somewhere flat. Hopefully the group run won't be too tough. I plan on a nice ice bath in between. I'm surprised that my legs still haven't really adjusted to the hard work lately. I think I am scheduled to back off a bit next week, so maybe that will help.
6 miles - 1:02:37 (10:26 pace)
I knew from a map that I had that there was a trail that sort of ran with Skyline Drive from the Pagoda. There is a Pagoda at the top of the mountain and a beautiful view of Reading below. I found the trail and started off on my run. It was very tough early with some serious climbs. I actually struggled with it and walked quite a bit. It wasn't the rockiest trail I've been on, but there were still a lot of rocks.
What also made it tough was that there were a lot of old leaves there, hiding a lot of the rocks. The trail markings weren't exactly great either. There was no clear worn path to make it obvious. I started following the lavender trail after a short distance. With the rocks and the sloped terrain, I nearly fell a few times. Finally, I just gave up after about a mile and headed back. I found the actual trail through one section that I ran earlier. It wasn't as steep as where I went through. Plus, for some reason there was a bunch of trash in the woods, like a stroller. That's such a shame.
When I got back to the Pagoda, I decided to head down the mountain on the road after running a short trail section. I remembered seeing a sign for "bridal path" while driving around. It was a little tough finding the blazed trails as I was driving around, so I wasn't sure where to run. After a couple switchbacks on the road, I didn't see the one with the path, so I turned around and headed back up the mountain.
I wasn't feeling all that great anyway, so my goal was to at least get 3 of the 6 scheduled miles done. On the way back up, I did find the "bridal path" along the road. I'm not sure how I missed it on the way down. It had a gate and everything. It was good for about a half mile or so, but then it became too overgrown to run so I turned around to head back up the road.
By the time I got to my car, I was now approaching the 4 mile mark. Right around there, it was a tough uphill section. My legs and body were beat at this point. I also didn't want to run too much further on the road. I strongly debated quitting at mile 4, but decided to keep going. I had been to the nearby fire tower and it looked like there might be some trails there.
Before I got to the fire tower, I came across a park for model airplanes. There was a sign for the yellow blazed Ferndale Trail. It said 2.6 miles long. This was finally what I was looking for. It was a very wide and well maintained trail. I think it may have been a fire road. It was pretty straight downhill and very fast. There were a few rocks, but it wasn't too bad. I'd imagine this is likely the path of the night trail race that is upcoming. It is supposed to be on one of the main trails, probably so people don't get lost or hurt in the dark. I cruised along downhill and felt so much better now that I was on the trail.
The trail crossed one road and became part of the red trail too. One section seemed like it might get really muddy. They built a nice stone type bridge over it. Shortly after that, I turned around. I had a mile left to go at that point. This was supposed to be a progression run with the last 8 minutes hard and uphill. It ended up working perfectly because after I turned around. I was going uphill. I didn't have a lot left, but I still went hard. The only other problem was that I was running into the sun. As it peaked through the trees, it made it hard to see the rocks on the ground. I managed though. I eventually got back on the road and finished up.
All in all it was a solid run. It didn't start out so great, but it was saved by finding an excellent trail. Now I'm more familiar with the area for next time. I still didn't actually find where my race check-in is at though. I have an idea now at least after looking at a map. Since I couldn't find the trails very well while driving around, I almost skipped out on running there. I'm glad I didn't though. Exploring new areas is always enjoyable and I needed that after a boring Tuesday run.
Tomorrow is an AM tempo run and the group run in the evening. I'm going to try to double up and do both this time. I'm not sure where I'll do the tempo run at. Probably somewhere flat. Hopefully the group run won't be too tough. I plan on a nice ice bath in between. I'm surprised that my legs still haven't really adjusted to the hard work lately. I think I am scheduled to back off a bit next week, so maybe that will help.
6 miles - 1:02:37 (10:26 pace)
Tuesday, October 4, 2011
New Neighborhood Route
I had some trouble getting started on my run today. I just really dislike easy days. They seem like such a waste and they're hard to focus on. Eventually I got out and ran the easy 5 miler though.
I didn't feel like going far, so I just ran in the other neighborhood. I'm tired of the same old route, so I decided to change that up. I ran in some of the new and old sections that I don't typically run in. That definitely helped, but I didn't enjoy the run too much. It was just nice not really knowing where I'd actually run to next since I had no set route. I still knew how long I had though.
I went very easy and very slow throughout most of the run. I didn't focus on form, so I was a bit sloppy. My lower back got sore toward the end. I should've tried to be smooth.
When I hit the out and back at the end of the run it was brutal. The temperatures were cool, but what made it much worse was the head wind. It was comfortable with no wind, but freezing when it was blowing in my face. The only thing that got me through that stretch was knowing that it would be pleasant on the way back.
In that final mile, I finally focused on form. I didn't run harder, but was much smoother. My miles were typically around a 9:15, but the final one was 8:27. I definitely need to keep solid form even on easy runs. Otherwise, they feel much harder than they should.
I ate a heavy fast food lunch and even four hours later, I still didn't feel good. I wouldn't have ate like that if I had an important workout. I still need to eat better though.
I definitely need to find something to make easy days better. They just seem so useless and such a hassle. I need to find better places to run them at. I probably need to stick to more trails when I don't really feel like running.
Tomorrow is a progression run with the last 8 minutes hard and uphill if possible. I have a little more time tomorrow and think I might head to Reading this time. I certainly need to get to Mount Penn at some point.
5 miles - 45:26 (9:06 pace)
I didn't feel like going far, so I just ran in the other neighborhood. I'm tired of the same old route, so I decided to change that up. I ran in some of the new and old sections that I don't typically run in. That definitely helped, but I didn't enjoy the run too much. It was just nice not really knowing where I'd actually run to next since I had no set route. I still knew how long I had though.
I went very easy and very slow throughout most of the run. I didn't focus on form, so I was a bit sloppy. My lower back got sore toward the end. I should've tried to be smooth.
When I hit the out and back at the end of the run it was brutal. The temperatures were cool, but what made it much worse was the head wind. It was comfortable with no wind, but freezing when it was blowing in my face. The only thing that got me through that stretch was knowing that it would be pleasant on the way back.
In that final mile, I finally focused on form. I didn't run harder, but was much smoother. My miles were typically around a 9:15, but the final one was 8:27. I definitely need to keep solid form even on easy runs. Otherwise, they feel much harder than they should.
I ate a heavy fast food lunch and even four hours later, I still didn't feel good. I wouldn't have ate like that if I had an important workout. I still need to eat better though.
I definitely need to find something to make easy days better. They just seem so useless and such a hassle. I need to find better places to run them at. I probably need to stick to more trails when I don't really feel like running.
Tomorrow is a progression run with the last 8 minutes hard and uphill if possible. I have a little more time tomorrow and think I might head to Reading this time. I certainly need to get to Mount Penn at some point.
5 miles - 45:26 (9:06 pace)
Monday, October 3, 2011
Ironton Rail Trail Intervals
The weather really changed over the weekend and continued on through today. I had a speedwork session to complete and I opted to run the Ironton Rail Trail. I'd never run there before.I was a little unsure of what to wear for the run. I wanted to wear my BCR singlet, but thought it might be too cold. When I put a regular shirt on, it was too comfortable though, so I opted for the singlet and some arm sleeves to keep my arms warm. This turned out to be the perfect attire for the cloudy run.
Even though I knew I was going to be cold early on, I could tell I'd warm up in the speed segment. I also knew in the beginning that this was going to be a good run. Thanks in part to the temperatures, I felt great during the warmup mile. My legs were in excellent condition and it was nice to not be dripping down sweat for a change.
This trail was excellent. It is a paved loop of about 5.5 miles. There is an out and back option too if you want to go further. I just stuck with the loop for this 6 miles speed session. There aren't big hills, but this route isn't as flat as most typical rail trails. It is also curved, so it isn't boring and straight. What is really cool though is how they incorporated some of the history into it. They have a white rail crossing sign that says "Ironton Rail Trail" as well as some other cool signage. There's an old cement plant next to the parking lot too. Farther down the road, there's a spot that says "future caboose location." It was a nice place to run and I'll definitely be back.
My legs came in very well and I cruised along during the first interval. Usually, I have to work a bit hard to hit my goal because my legs aren't where they need to be yet. I just cruised along and came under the 7:20 goal. Today, I concentrated more on just running a comfortably hard pace during the now 4 minute intervals. I wasn't concerned with time, but I ended up having no problem hitting my times.
The second hard interval was even faster and again I wasn't working hard. I was simply cruising along. I concentrated on form as much as I could and tried to be smooth. I never needed to push too much. I was a little worried because I increased the pace from 7:30 to 7:20 and also increased the interval time to 4 minutes and the recovery time to 2 minutes. Looking back, I shouldn't have changed all three. It worked out anyway though.
The third interval was pretty good as well. I didn't need too much recovery time between intervals. The two minutes was fine. Both the intervals and recovery times just seemed to float by. I did start to get a little tired at the end of my third interval, but it was nothing too bad.
The fourth interval started uphill. Early on, my watch read 8 minute pace for that interval. So I started to push. I really didn't have to though and when it was under 7 minute pace, I backed off a little more. I finished up under that 7 minute pace. During the recovery period, a cop drove on the path. I'm glad it wasn't during the interval.
I was starting to tire by the fifth and final interval, but I felt good. I pushed a bit, but still had quite a bit more left in the tank. I probably would've had no problem running all the intervals under 7 minutes if I tried it. I don't need to work too hard though. I just was happy to accept that I was faster than planned.
As I said earlier, there weren't any big hills, but there was definitely some incline. It was never hard, but it just seemed like I was always running uphill during this run. Obviously that wasn't the case, but it sure felt that way.
For once, I didn't mind running the cool down. Maybe it was the scenic course and cool temperatures, but it didn't seem to take forever like it usually does. I ended up running 1.2 miles as a cool down too, so it was longer than planned. Today was such an excellent run and very encouraging. Let's hope the cool weather is here to stay. One thing is for sure. Even if it isn't, I need to do speedwork in cooler weather (like early AM if needed).
Tomorrow is an easy recovery day. I need to get to Reading to prepare for my upcoming night race soon. I might hit the trails there tomorrow. We shall see.
6 miles - 47:42 (7:57 pace)
Saturday, October 1, 2011
High School Out and Back
I didn't sleep well last night and I wasn't able to go to the bathroom this morning, so I skipped out on running with the Breakfast Club Runners. I went out on my own a bit later on. I decided to run to my old high school and back. That's about the 10 miles I needed for the run. I always enjoy this route because it is fun to run into town and then to the school where my running career started. I also love the route because it has some hills, but isn't too challenging for a long run.
It was chilly out when I started. I went with short sleeves and was fine once I got warmed up. I could've probably went with the arm sleeves too though. The start was annoying because the first two miles are boring and flat along Route 946. The shoulder slopes there so I was running on the road when there was no traffic, but on the shoulder as cars went by. This got kind of annoying and my right side started bothering me. I was surprised to actually pass a woman on this stretch. I usually don't see runners on that route.
Once I got to Gracedale, the route got better. The shoulder is wider, smoother and flatter there. The hill wasn't too tough and I only started have minor breathing trouble once I got right to the top. Of course, part of that was that I was running at an easy pace early on. I was just under 9 minutes per mile. I wanted to start easy and finish strong.
I had to go to the bathroom, but was hoping that it would eventually go away. That didn't happen so I went to the port-o-john at the new Middle School. That ended up being just under 5 miles into the run. The short stop caused me to slow my average pace. Shortly after the stop, it hit exactly a 9 minute pace. Once that happened, I decided to pick up my pace.
As I started up the hill near the high school on the way back, I saw a guy running on the sidewalk. I put in some extra effort to get up the hill (although still not too hard) and I ended up passing that guy. I can't imagine he enjoyed that too much.
I wasn't really working any harder during the second half of the run, but I worked on a smoother form and better turnover from my legs. That made a big difference in my pace without causing me to breathe any harder. My pace really picked up as I cruised down the hill by Gracedale. I was gliding along. Shortly after that, I saw a cop drive by. I saw one earlier in the run too and if it was the same one, he must've thought I was crazy to still be running an hour later.
My legs seemed to feel a lot better in the second half the run when I picked up the pace. I continued with the solid form and my pace continued to drop on the relatively flat final couple miles on Route 946. After I hit 8 miles, my legs did get a little sore, but they held up throughout the run. I just kept focusing on being smooth and it really worked.
I finished up strong and negative split the workout. I'd love to be able to do that in a race someday. Maybe if I do it more during training. Even running by myself and on a hilly course, my pace was only 9 seconds per mile slower than the flat group run with the Breakfast Club Runners last week.
It is tough because I like running with run group, but they usually only run on rail trails and those are so boring. I like the company, but hate the routes. Today presented a nice change. I'm a little sore now, but feel pretty good. It is great to be able to run 10 miles again. It wasn't too long ago that I struggled with 10 minutes of running. I'm definitely making progress.
After another 35 mile week, tomorrow is another much needed off day. I only get one of those a week now. I took another ice bath today after the run, but there is still some minor soreness. I need to wear something on my feet during those ice baths because my feet get so cold. It is a love/hate relationship with ice baths.
Monday will be some speedwork intervals again. I'm not sure where I'll run that at yet. Mostly likely one of those boring rail trails though. Maybe I'll try the Ironton Rail Trail. I haven't run there yet. Hopefully it'll be cooler than last week's interval session.
10 miles - 1:27:12 (8:43 pace)
It was chilly out when I started. I went with short sleeves and was fine once I got warmed up. I could've probably went with the arm sleeves too though. The start was annoying because the first two miles are boring and flat along Route 946. The shoulder slopes there so I was running on the road when there was no traffic, but on the shoulder as cars went by. This got kind of annoying and my right side started bothering me. I was surprised to actually pass a woman on this stretch. I usually don't see runners on that route.
Once I got to Gracedale, the route got better. The shoulder is wider, smoother and flatter there. The hill wasn't too tough and I only started have minor breathing trouble once I got right to the top. Of course, part of that was that I was running at an easy pace early on. I was just under 9 minutes per mile. I wanted to start easy and finish strong.
I had to go to the bathroom, but was hoping that it would eventually go away. That didn't happen so I went to the port-o-john at the new Middle School. That ended up being just under 5 miles into the run. The short stop caused me to slow my average pace. Shortly after the stop, it hit exactly a 9 minute pace. Once that happened, I decided to pick up my pace.
As I started up the hill near the high school on the way back, I saw a guy running on the sidewalk. I put in some extra effort to get up the hill (although still not too hard) and I ended up passing that guy. I can't imagine he enjoyed that too much.
I wasn't really working any harder during the second half of the run, but I worked on a smoother form and better turnover from my legs. That made a big difference in my pace without causing me to breathe any harder. My pace really picked up as I cruised down the hill by Gracedale. I was gliding along. Shortly after that, I saw a cop drive by. I saw one earlier in the run too and if it was the same one, he must've thought I was crazy to still be running an hour later.
My legs seemed to feel a lot better in the second half the run when I picked up the pace. I continued with the solid form and my pace continued to drop on the relatively flat final couple miles on Route 946. After I hit 8 miles, my legs did get a little sore, but they held up throughout the run. I just kept focusing on being smooth and it really worked.
I finished up strong and negative split the workout. I'd love to be able to do that in a race someday. Maybe if I do it more during training. Even running by myself and on a hilly course, my pace was only 9 seconds per mile slower than the flat group run with the Breakfast Club Runners last week.
It is tough because I like running with run group, but they usually only run on rail trails and those are so boring. I like the company, but hate the routes. Today presented a nice change. I'm a little sore now, but feel pretty good. It is great to be able to run 10 miles again. It wasn't too long ago that I struggled with 10 minutes of running. I'm definitely making progress.
After another 35 mile week, tomorrow is another much needed off day. I only get one of those a week now. I took another ice bath today after the run, but there is still some minor soreness. I need to wear something on my feet during those ice baths because my feet get so cold. It is a love/hate relationship with ice baths.
Monday will be some speedwork intervals again. I'm not sure where I'll run that at yet. Mostly likely one of those boring rail trails though. Maybe I'll try the Ironton Rail Trail. I haven't run there yet. Hopefully it'll be cooler than last week's interval session.
10 miles - 1:27:12 (8:43 pace)
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