Since I'm running a 5K for New Year's Eve, I decided to simulate it this morning. I run on the course all the time, but I've never run it hard. I know it's not the best idea to run hard right before the race, but I wanted to gauge what I'm capable of, since I haven't run fast in awhile.
As I was about to start my run, a guy ran by. I didn't want to blow past him, so I gave it some time. Of course as I was about to start again, a guy and girl went by. This time I started. I fly right past them as I went out very hard. Running 5Ks at that speed are just so uncomfortable for me.
Even running against the wind, the first mile was a very impressive 6:26. I wasn't even sure if I could actually run that fast. I impressed myself really. I definitely slowed the second mile and at the turnaround. I passed both groups of runners in the opposite direction, on the second mile.
I still was well under 7 minutes, even after slowing down. When I saw that I was approaching 20 minutes, I really picked it up. My race goal is to run under 20 minutes. That may be tough as this run took me 20:17 and I gave it about everything I had.
I actually only ran 3.09 miles. One thing I don't like about my Garmin is that I have difficulty getting it off of the calories setting and into the distance setting. I was unable to change its settings until after the race. I was close enough on the distance though and it just shows how accurate that thing is.
I'd like to run a little faster, but I'm not really sure how. Maybe if I back off a little early, I can pick up more later in the race with the wind likely at my back. I don't know that I can truly gain a lot though. I put about everything I had into today's run. Maybe some competition can push me a little more.
Weather is going to be another issue. Today, I went with just a Nike base layer. Tomorrow night, might be rain and snow. I definitely don't want to wear a jacket, unless I have no other choice. Regardless of the weather, it should be fun.
3.09 miles - 20:17 (6:33 pace)
Wednesday, December 30, 2009
Tuesday, December 29, 2009
Valley Forge Trail
I was called by work and told that I didn't need to be in until 4 PM, instead of 2 PM. I took the extra time and decided to run at Valley Forge National Park. It was a great experience.
The weather was almost unbearable. I got out to freezing cold and a driving wind. There are a lot of open fields up there, so the wind blows right through. Luckily, I was running on the trails and they were blocked by trees.
I found the Mount Joy trail and started up that in my new trail shoes. The start was incredibly steep. I had to work very hard to get up it. I had trouble breathing because it was so steep. It did even off a little bit at least.
I opted for the less steep portion when I encountered a spot with two choices. I eventually ran on what I thought was the trail and wound up near some deer. I had heard that they don't move and are used to people. I didn't believe until I actually saw it. I was about 15 yards away from them and they just stared at me. It was a neat experience.
Eventually, I got back onto the right trail. I took off my Under Armour Hood because it was too hot. Every now and then, some wind did blow at me though. The trail was quite narrow and interesting to run on at times. I finished it up and turned around after just over a mile. I was disappointed that it was so short.
I found a steep turnoff and ran up that. It was very rocky and quite the climb. I passed some walkers, who had trouble even going down in that fashion. I managed to get up and down it though. Since I was trying to find more trails, I found a very steep path. It went down to nearby Route 252. It was tough to even run down it. The trail then really kicked my ass on the way back up. I had to stop and walk briefly a couple times.
After getting back on level ground, I headed towards home. I found one more new steep incline before I eventually headed for home. That uphill was very tough as well. I haven't experienced hills like this. I guess the trails off of Forbidden Drive are comparable, but I've typically just stuck to the road.
The running and the hills were excellent and I'll definitely be back. My ass was really kicked today and this will be a good test of my fitness as I get stronger. Hopefully I can cruise on this trail at some point in the future. Now I see why the Kenyans like to run here. I'm still adapting to trail running in general. Downhill is tough and this trail was quite narrow.
I was disappointed that this trail wasn't connected to any others. There are a couple other trails across the creek. I'll have to try them out next time. That should give me enough mileage. I had hoped for 7 miles today, but 5 miles at that difficulty was okay.
I'm really enjoying trail running. Now, it's back to the roads tomorrow though. It's an easy 3 miler as I rest for the upcoming 5K. I might run the 5K route and see how fast I can do it. I really want to break 20 minutes for the run.
5.11 miles - 51:57 (10:09 pace)
The weather was almost unbearable. I got out to freezing cold and a driving wind. There are a lot of open fields up there, so the wind blows right through. Luckily, I was running on the trails and they were blocked by trees.
I found the Mount Joy trail and started up that in my new trail shoes. The start was incredibly steep. I had to work very hard to get up it. I had trouble breathing because it was so steep. It did even off a little bit at least.
I opted for the less steep portion when I encountered a spot with two choices. I eventually ran on what I thought was the trail and wound up near some deer. I had heard that they don't move and are used to people. I didn't believe until I actually saw it. I was about 15 yards away from them and they just stared at me. It was a neat experience.
Eventually, I got back onto the right trail. I took off my Under Armour Hood because it was too hot. Every now and then, some wind did blow at me though. The trail was quite narrow and interesting to run on at times. I finished it up and turned around after just over a mile. I was disappointed that it was so short.
I found a steep turnoff and ran up that. It was very rocky and quite the climb. I passed some walkers, who had trouble even going down in that fashion. I managed to get up and down it though. Since I was trying to find more trails, I found a very steep path. It went down to nearby Route 252. It was tough to even run down it. The trail then really kicked my ass on the way back up. I had to stop and walk briefly a couple times.
After getting back on level ground, I headed towards home. I found one more new steep incline before I eventually headed for home. That uphill was very tough as well. I haven't experienced hills like this. I guess the trails off of Forbidden Drive are comparable, but I've typically just stuck to the road.
The running and the hills were excellent and I'll definitely be back. My ass was really kicked today and this will be a good test of my fitness as I get stronger. Hopefully I can cruise on this trail at some point in the future. Now I see why the Kenyans like to run here. I'm still adapting to trail running in general. Downhill is tough and this trail was quite narrow.
I was disappointed that this trail wasn't connected to any others. There are a couple other trails across the creek. I'll have to try them out next time. That should give me enough mileage. I had hoped for 7 miles today, but 5 miles at that difficulty was okay.
I'm really enjoying trail running. Now, it's back to the roads tomorrow though. It's an easy 3 miler as I rest for the upcoming 5K. I might run the 5K route and see how fast I can do it. I really want to break 20 minutes for the run.
5.11 miles - 51:57 (10:09 pace)
Monday, December 28, 2009
Getting Windy
Today was an easy five mile run. I went one mile out on Kelly Drive and turned around and ran the Schuykill Banks loop. I really like this route.
The first mile was brutal due to the wind. The temperature was 40 degrees, but it was 31 degrees with the wind chill. Fighting the wind, I started off slowly. I consistently improved with every mile. The Garmin was a big part of me doing just that.
After the first mile, the next 2.5 miles were wind free. That was a big plus and I got into a groove. I actually was too hot and put my headband away. I really fought some wind during the final uphill portion. My legs were feeling a little dead, but I continued to battle.
I dressed with just a ColdGear top and shorts. It was actually the right outfit. It was a little troublesome with the wind, but very comfortable when going the other way.
After the run, I ran three steep 8 second hill sprints. I used a path near some rocks at the back of the Art Museum. It is steep there anywhere else that I've used hills. It still didn't seem difficult though.
Tomorrow will be a difficult hilly run on Forbidden Drive. I don't work until 2, so I can head out there. It'll be great to have GPS out there, because I never know how far I'm going. I might use the heart rate monitor too. I also can't wait to use my trail shoes. It'll be a fun day.
5 miles - 38:19 (7:40 pace)
The first mile was brutal due to the wind. The temperature was 40 degrees, but it was 31 degrees with the wind chill. Fighting the wind, I started off slowly. I consistently improved with every mile. The Garmin was a big part of me doing just that.
After the first mile, the next 2.5 miles were wind free. That was a big plus and I got into a groove. I actually was too hot and put my headband away. I really fought some wind during the final uphill portion. My legs were feeling a little dead, but I continued to battle.
I dressed with just a ColdGear top and shorts. It was actually the right outfit. It was a little troublesome with the wind, but very comfortable when going the other way.
After the run, I ran three steep 8 second hill sprints. I used a path near some rocks at the back of the Art Museum. It is steep there anywhere else that I've used hills. It still didn't seem difficult though.
Tomorrow will be a difficult hilly run on Forbidden Drive. I don't work until 2, so I can head out there. It'll be great to have GPS out there, because I never know how far I'm going. I might use the heart rate monitor too. I also can't wait to use my trail shoes. It'll be a fun day.
5 miles - 38:19 (7:40 pace)
Sunday, December 27, 2009
Loving the Garmin
This morning was my weekly long run. Since I missed my 9 mile one last week due to the snow, I was a little concerned that I'd struggle to run 10 miles. I was very happy with today's results. I chose a relatively flat course from my parents house to an industrial park.
The first mile was nice and smooth. I went out with my new Garmin Forerunner leading the way. I cruised to around an 8 mile first mile. The temperature was in the 40s, even at 8 AM. I only had on a long sleeve shirt and tights. I matched that with a headband and gloves. That was actually too much. I rolled up my sleeves and took off my gloves and headband as I began to get hot.
I ran a solid pace. It definitely wasn't an easy pace, but I'm not sure I'd call it hard. It was great to watch my mile by mile pace on the Garmin. With so few cars on the road, I ran a lot in the middle of the road. That was much better than running on the crowned shoulder. Surprisingly, my IT band rarely bothered me.
My pace picked up slightly nearly every mile. I finally got to the industrial park and was very pleased when I turned around. I thought about slowing down because I wasn't sure how I'd react in the last miles. I continued to be strong though.
There was a pretty steep hill with 2 miles to go. That did take a lot out of me, but didn't kill me. I actually pushed harder and ran my fastest mile. The final mile was even faster, at just over 7 minutes.
I was thrilled with tracking my progress on the Forerunner. It'll allow me to monitor my workouts much more closely and take them to the next level. It's just what I need to qualify for Boston. I couldn't believe the pace that I sustained for 10 miles. I'm definitely getting much stronger. I think the hill running has been a big help. I will continue with that.
Tomorrow is an easy run. Later in the week, I'll be running the Midnight 5K on Boathouse Row. It should be a blast. Hopefully, my work schedule doesn't make it too rough.
10 miles - 1:15:21 (7:32 pace)
The first mile was nice and smooth. I went out with my new Garmin Forerunner leading the way. I cruised to around an 8 mile first mile. The temperature was in the 40s, even at 8 AM. I only had on a long sleeve shirt and tights. I matched that with a headband and gloves. That was actually too much. I rolled up my sleeves and took off my gloves and headband as I began to get hot.
I ran a solid pace. It definitely wasn't an easy pace, but I'm not sure I'd call it hard. It was great to watch my mile by mile pace on the Garmin. With so few cars on the road, I ran a lot in the middle of the road. That was much better than running on the crowned shoulder. Surprisingly, my IT band rarely bothered me.
My pace picked up slightly nearly every mile. I finally got to the industrial park and was very pleased when I turned around. I thought about slowing down because I wasn't sure how I'd react in the last miles. I continued to be strong though.
There was a pretty steep hill with 2 miles to go. That did take a lot out of me, but didn't kill me. I actually pushed harder and ran my fastest mile. The final mile was even faster, at just over 7 minutes.
I was thrilled with tracking my progress on the Forerunner. It'll allow me to monitor my workouts much more closely and take them to the next level. It's just what I need to qualify for Boston. I couldn't believe the pace that I sustained for 10 miles. I'm definitely getting much stronger. I think the hill running has been a big help. I will continue with that.
Tomorrow is an easy run. Later in the week, I'll be running the Midnight 5K on Boathouse Row. It should be a blast. Hopefully, my work schedule doesn't make it too rough.
10 miles - 1:15:21 (7:32 pace)
Friday, December 25, 2009
Appalachian Trail
Today certainly turned into an interesting Christmas Day run. I got a pair of tights and Garmin Forerunner 405 GPS watch among my many gifts. I didn't get any trail running shoes. Regardless, I decided to try finding a trail. I wound up trying the Appalachian Trail, since it isn't too far from my parents house.
They drove me to the snow covered trail and waited for me in the car. Running it seemed pretty crazy when I looked it over, so of course I jumped right in. I ran what I thought was the main trail, but later learned it was just a rugged adjacent path. I climbed up the very rocky path. I had to go slow and the hill was steep. I had trouble breathing early on too.
I fell once and there were some sharp rocks that hurt my feet. Luckily, the snow actually provided some nice cushioning and with only a few inches, it was reasonable to run on. After climbing for awhile, I came to an opening. I ran down a little and had a spectacular view from the top of the mountain.
I wasn't on the right path though, so I continued along the main trail. That was much wider and easier to navigate through. I ran faster there when I could. The problem I encountered was a lot of snow drifts. I had thin socks on and snow was often getting into my shoe.
A nearby chemical plant destroyed a lot of the trees in that area and it was eerie running through that desolate portion of the trail. The ground there is either black or orange. Some sections had snow drifts, others were bare.
I finally decided to turn around after 32 minutes. I regretted doing so though, because I was having such a blast. I never did much trail running and didn't realize how much fun it could be. I was the only one up there and crazy enough to run in those conditions. The rugged section had some other footprints, but the main trail only had animal tracks.
The run back was a real shock and slap in the face. I came across incredibly strong winds, one of the reasons that there was no snow on the ground (it all blew away). My feet still felt pretty good, but I was beginning to become concerned with how much snow and cold they were being exposed to. Trail shoes would've certainly helped.
I kept on running because I had no other choice. Even though my foot impacted the ground at different angles, my IT band didn't bother me. The softness of the snow must've cushioned it very well.
I got lost on the way back. I recognized the power line tower near where I came out of the rugged portion of the trail. I stayed on the main trail though for about 5 more minutes. I wasn't sure if I was going the right way, so I turned around and headed back for the tower. I then found the rugged trail.
It took awhile to get down there and I had to navigate down the steep slope very slowly. My dad actually called out for me at one point. They were getting worried. It was getting pretty dark by the end of the run. The rugged section of trail was marked with white paint on the trees, so it wasn't hard to follow.
I finally finished up, after over an hour of running. It was a very slow run, but definitely challenging. The hills were excellent and just what I need to get stronger. I later discovered that when I turned around to go back to the power line tower, that I was actually on the right path. That would've led right to the car and in a much easier fashion.
The run was a blast and I'll definitely have to go up there again sometime. I guess I need to find some more trails to run on as well as getting some trail shoes. Thicker socks would've helped too.
Tomorrow, I'll take off and buy a couple running related items. I'm going to run 10 miles on Sunday before leaving for the Eagles game. I'll likely stick to the roads this time though. What an amazing Christmas run though.
6.36 miles - 1:11:38 (11:16 pace)
They drove me to the snow covered trail and waited for me in the car. Running it seemed pretty crazy when I looked it over, so of course I jumped right in. I ran what I thought was the main trail, but later learned it was just a rugged adjacent path. I climbed up the very rocky path. I had to go slow and the hill was steep. I had trouble breathing early on too.
I fell once and there were some sharp rocks that hurt my feet. Luckily, the snow actually provided some nice cushioning and with only a few inches, it was reasonable to run on. After climbing for awhile, I came to an opening. I ran down a little and had a spectacular view from the top of the mountain.
I wasn't on the right path though, so I continued along the main trail. That was much wider and easier to navigate through. I ran faster there when I could. The problem I encountered was a lot of snow drifts. I had thin socks on and snow was often getting into my shoe.
A nearby chemical plant destroyed a lot of the trees in that area and it was eerie running through that desolate portion of the trail. The ground there is either black or orange. Some sections had snow drifts, others were bare.
I finally decided to turn around after 32 minutes. I regretted doing so though, because I was having such a blast. I never did much trail running and didn't realize how much fun it could be. I was the only one up there and crazy enough to run in those conditions. The rugged section had some other footprints, but the main trail only had animal tracks.
The run back was a real shock and slap in the face. I came across incredibly strong winds, one of the reasons that there was no snow on the ground (it all blew away). My feet still felt pretty good, but I was beginning to become concerned with how much snow and cold they were being exposed to. Trail shoes would've certainly helped.
I kept on running because I had no other choice. Even though my foot impacted the ground at different angles, my IT band didn't bother me. The softness of the snow must've cushioned it very well.
I got lost on the way back. I recognized the power line tower near where I came out of the rugged portion of the trail. I stayed on the main trail though for about 5 more minutes. I wasn't sure if I was going the right way, so I turned around and headed back for the tower. I then found the rugged trail.
It took awhile to get down there and I had to navigate down the steep slope very slowly. My dad actually called out for me at one point. They were getting worried. It was getting pretty dark by the end of the run. The rugged section of trail was marked with white paint on the trees, so it wasn't hard to follow.
I finally finished up, after over an hour of running. It was a very slow run, but definitely challenging. The hills were excellent and just what I need to get stronger. I later discovered that when I turned around to go back to the power line tower, that I was actually on the right path. That would've led right to the car and in a much easier fashion.
The run was a blast and I'll definitely have to go up there again sometime. I guess I need to find some more trails to run on as well as getting some trail shoes. Thicker socks would've helped too.
Tomorrow, I'll take off and buy a couple running related items. I'm going to run 10 miles on Sunday before leaving for the Eagles game. I'll likely stick to the roads this time though. What an amazing Christmas run though.
6.36 miles - 1:11:38 (11:16 pace)
Thursday, December 24, 2009
Overheating in the Cold
Today was another easy morning run. I started off at my apartment and along Kelly Drive. I ran to the John B. Kelly statue by the grandstands and back. That's the turnaround point for the upcoming New Year's run, so I figured I'd run the course a little.
I couldn't decide on what to wear for the run. That ended up being a mistake. It was 27 degrees, but little to no wind. I just couldn't fathom going out in that weather without a jacket. Apparently I should have though as I severely overheated. I was sweating like crazy when I got back. Even opening my jacket during the run, taking off the headband and gloves, didn't help.
I tried to run hard and fast for awhile early on, but getting too hot eventually took its toll. There was a slight wind on the way out, but none on the way back. That's when I really got hot.
My IT band problem was just so so today. It continues to nag me, but it didn't slow me down any. I still ran an okay pace. It never got really bad. It's something I'll just have to continue to battle through. Running on uneven surfaces and at a slower pace are clearly issues. Maybe when I get vibrams in the spring, that'll really help.
Tomorrow is Christmas Day. I'm looking forward to getting some new running stuff and possibly testing it out during an afternoon run. I want to really do a hilly 7 mile run. Being back that the parents, I'm not sure where to run though. I'll have to figure that part out. It's been great to get out the last two days and I look forward to tomorrow's run as well.
5.4 miles - 43:57 (8:08 pace)
I couldn't decide on what to wear for the run. That ended up being a mistake. It was 27 degrees, but little to no wind. I just couldn't fathom going out in that weather without a jacket. Apparently I should have though as I severely overheated. I was sweating like crazy when I got back. Even opening my jacket during the run, taking off the headband and gloves, didn't help.
I tried to run hard and fast for awhile early on, but getting too hot eventually took its toll. There was a slight wind on the way out, but none on the way back. That's when I really got hot.
My IT band problem was just so so today. It continues to nag me, but it didn't slow me down any. I still ran an okay pace. It never got really bad. It's something I'll just have to continue to battle through. Running on uneven surfaces and at a slower pace are clearly issues. Maybe when I get vibrams in the spring, that'll really help.
Tomorrow is Christmas Day. I'm looking forward to getting some new running stuff and possibly testing it out during an afternoon run. I want to really do a hilly 7 mile run. Being back that the parents, I'm not sure where to run though. I'll have to figure that part out. It's been great to get out the last two days and I look forward to tomorrow's run as well.
5.4 miles - 43:57 (8:08 pace)
Wednesday, December 23, 2009
Slower Pace
I've been having trouble dragging myself out of bed to run lately. The cold temperatures combined with a lack of sleep have been an issue. Today, I did get up and get my run in. I still never ran my long run from over the weekend, but at least I'm making some effort.
I decided to start off running when I got to 21st and Green Streets. Running on the uneven sidewalks which are covered in ice might not be a good idea. Not only is it a safety hazard, but I think it bothers my IT band.
The beginning of the run along West River Drive was interesting too. Of course, it was very cold when I ran over the river. That is always the case. I had on my jacket and my new winter running hat. That was a big help. The temperature were in the teens with a wind chill in single digits.
I real interesting part was as I ran over the bridge over the river. The snow had melted and refroze. It made for a slow going through that portion. Once I hit the actual path, I was very impressed with how clear it was. Rarely did I come across any ice.
The head wind that encountered slowed my pace and my IT band started acting up before I turned around at the railroad bridge near Montgomery Drive. I was able to pick my pace up later and noticed that with a different stride, my IT band doesn't act up as much. It still bothered me though, but I managed to finish my run at the Art Museum.
All in all, it was a productive run. I was hoping to continue to improve over the winter, but I guess I'm just going to have to settle for putting in miles and just surviving. The cold isn't bad, it is the wind that is the pain. I constantly have to change how I'm dressed during the run because of it. Wearing extra clothes is slowing me down as well.
Tomorrow will be my last run here before heading home for Christmas. I hope to get in an easy 5 miler. Back home, I'm going to run a hilly 7 miler and then follow that up with a 10 mile Sunday long run. Hopefully, this week will stay on track now.
5.15 miles - 42:44 (8:18 pace)
I decided to start off running when I got to 21st and Green Streets. Running on the uneven sidewalks which are covered in ice might not be a good idea. Not only is it a safety hazard, but I think it bothers my IT band.
The beginning of the run along West River Drive was interesting too. Of course, it was very cold when I ran over the river. That is always the case. I had on my jacket and my new winter running hat. That was a big help. The temperature were in the teens with a wind chill in single digits.
I real interesting part was as I ran over the bridge over the river. The snow had melted and refroze. It made for a slow going through that portion. Once I hit the actual path, I was very impressed with how clear it was. Rarely did I come across any ice.
The head wind that encountered slowed my pace and my IT band started acting up before I turned around at the railroad bridge near Montgomery Drive. I was able to pick my pace up later and noticed that with a different stride, my IT band doesn't act up as much. It still bothered me though, but I managed to finish my run at the Art Museum.
All in all, it was a productive run. I was hoping to continue to improve over the winter, but I guess I'm just going to have to settle for putting in miles and just surviving. The cold isn't bad, it is the wind that is the pain. I constantly have to change how I'm dressed during the run because of it. Wearing extra clothes is slowing me down as well.
Tomorrow will be my last run here before heading home for Christmas. I hope to get in an easy 5 miler. Back home, I'm going to run a hilly 7 miler and then follow that up with a 10 mile Sunday long run. Hopefully, this week will stay on track now.
5.15 miles - 42:44 (8:18 pace)
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