To say that today's run went poorly would be an understatement. The plan was to go for my longest run yet of 16 miles. I headed out to run the loop a couple times. I only made it a little over 6.6 miles before my IT band forced me to quit.
The temperatures were in the mid 20s in the afternoon, with a windchill bringing it just under 20. I went out with a jacket and early on, I could tell that was going to be too much. The wind wasn't bad and I was very hot. I opened the jacket and took down the hood. I switched my headband and gloves off and on several times.
The biggest problem was really my fuel belt. I haven't worn it since the fall. It weighs too much and makes running much more difficult. That said, I didn't have any real issues through the first four miles or so.
My IT band typically acts up when I start on Kelly Drive and come back on West River Drive. This time, I decided to run in the opposite way. That didn't obviously didn't help a lot though.
Running slower is actually much more difficult on the IT band. I can only run so fast with the fuel belt on. I made it through 6 miles okay, but sore. I tried to start a run/walk strategy, but that failed when I first started walking. When I tried to run again, the leg just started to hurt.
I was still about 3 miles from home when I stopped running. Good thing it wasn't too cold out, since it was a long walk. I felt fine through most of it. Once I got near my house though, my leg really started hurting. I struggled just to get home.
I wanted to get to church, but it was just too hard to walk. I stretched it out and used my foam roller to massage my leg. Hopefully that and some leg strengthening with my ankle weights will cure this problem.
I wouldn't be as discouraged with this, if I ran close to the set amount. I fell 10 miles short. Part of me wants to try to make some of it up, but I'm also thinking rest might be a better option. I might do an easy 4 miler rather that rest tomorrow. I'm not totally upset. I've battled through this IT band issue and will do it again. It would be nice to get rid of the problem once and for all. Hopefully my body will adjust better now that I'm running 40 miles every week.
6.63 miles - 57:11 (8:37 pace)
Sunday, January 31, 2010
Friday, January 29, 2010
Another Night Run
I ran at night for the second day in a row. I worked an early shift again. This time, I ran back at my parents house. I was supposed to run an 8 mile progression run, but I only made it 6.62 miles.
I didn't get out to running until 9:30 PM. By that time, it was freezing cold. The weather was in the upper teens with the wind chill near zero. This is one time where I was pretty cold in my tights. My jacket made my upper body comfortable. There wasn't a lot of wind, but a constant cold breeze. I went back and forth with where my jacket hood up.
I ran on a gravel trail from Bath to Northampton. It goes mostly through farm fields, with some residential areas too. With a full moon out, it was easy to see the trail. The trail was well maintained and I didn't trip or have any other problems with footing.
I went out at a decent pace on this flat route. It was a little eerie running through the darkness. I got worried that an animal could be hiding in the bushes and attack me. That caused me to run faster. Even though I was supposed to run fast at the end, I ran hard throughout.
I went out until 3.3 miles. I didn't want to get too far out, just in case something did happen. I really should've carried a cell phone. It was a nice route, with only a couple road crossing. I'll definitely consider running there when it gets warmer.
After turning around, my IT band really started bothering me. It got worse and worse, but I continued to run hard. Eventually, I got used to it. When I got back to where I started and slowed a bit, my knee just quit. I wanted to actually complete the full eight mile run, but my knee was just too tight.
Tomorrow is an off day. I might run the final 1.38 miles of today's run, just as a statement. Maybe resting makes more sense. I don't know. I got a foam roller and ankle weights. Hopefully that'll help with my IT band problems. I've been able to manage it, but it would be nice to get rid of it once and for all.
6.62 miles - 49:13 (7:26 pace)
I didn't get out to running until 9:30 PM. By that time, it was freezing cold. The weather was in the upper teens with the wind chill near zero. This is one time where I was pretty cold in my tights. My jacket made my upper body comfortable. There wasn't a lot of wind, but a constant cold breeze. I went back and forth with where my jacket hood up.
I ran on a gravel trail from Bath to Northampton. It goes mostly through farm fields, with some residential areas too. With a full moon out, it was easy to see the trail. The trail was well maintained and I didn't trip or have any other problems with footing.
I went out at a decent pace on this flat route. It was a little eerie running through the darkness. I got worried that an animal could be hiding in the bushes and attack me. That caused me to run faster. Even though I was supposed to run fast at the end, I ran hard throughout.
I went out until 3.3 miles. I didn't want to get too far out, just in case something did happen. I really should've carried a cell phone. It was a nice route, with only a couple road crossing. I'll definitely consider running there when it gets warmer.
After turning around, my IT band really started bothering me. It got worse and worse, but I continued to run hard. Eventually, I got used to it. When I got back to where I started and slowed a bit, my knee just quit. I wanted to actually complete the full eight mile run, but my knee was just too tight.
Tomorrow is an off day. I might run the final 1.38 miles of today's run, just as a statement. Maybe resting makes more sense. I don't know. I got a foam roller and ankle weights. Hopefully that'll help with my IT band problems. I've been able to manage it, but it would be nice to get rid of it once and for all.
6.62 miles - 49:13 (7:26 pace)
Thursday, January 28, 2010
Windy Evening
This evening's run tested my limits. I worked all day and rested for a bit when I got home. By that time, it was dark, freezing and windy. It was definitely close to the worst weather that I've run in.
There was still no question as to whether I'd get out and run though. I did have some concerns though when I went to start my watch. There was only 11% battery life left. I just hoped to make it to mile three and the turnaround.
I started off at the Art Museum. I took it easy in the early going. It was so tough though. The wind was very brutal. Having my jacket on was a big help, but it still was far from comfortable. I took my hood down because it never fits right. It ends up acting like a sail.
I was impressed with how many people were actually out running. A lot of dedicated runners. There were some very fast runners out. One passed me while we were going directly into a headwind. Not sure how he maintained that pace, but good luck to him. I passed quite a few people myself.
After I got to the grandstands, things weren't as bad. The wind died down a bit. The way back was relatively calm as well. My IT band was the real problem. It really bothered me throughout a lot of the run, even at the easy pace.
I've been doing some leg lifts. Hopefully that'll help with the IT band. I did 4 hill sprints as well. My body just has to recover better from the Wednesday run. Hopefully I'll adapt better in a few weeks.
I was amazed as mile after mile went by and my watch didn't die. Sure enough, it finally gave up as I was about to finish. I got to 5.98 miles before that happened.
I work early tomorrow morning. Since I have an 8 mile progression run, I'll likely wait until after work. I do like evening runs as long as the weather cooperates.
6 miles, 5.98 recorded - 47:49 (7:59 pace)
There was still no question as to whether I'd get out and run though. I did have some concerns though when I went to start my watch. There was only 11% battery life left. I just hoped to make it to mile three and the turnaround.
I started off at the Art Museum. I took it easy in the early going. It was so tough though. The wind was very brutal. Having my jacket on was a big help, but it still was far from comfortable. I took my hood down because it never fits right. It ends up acting like a sail.
I was impressed with how many people were actually out running. A lot of dedicated runners. There were some very fast runners out. One passed me while we were going directly into a headwind. Not sure how he maintained that pace, but good luck to him. I passed quite a few people myself.
After I got to the grandstands, things weren't as bad. The wind died down a bit. The way back was relatively calm as well. My IT band was the real problem. It really bothered me throughout a lot of the run, even at the easy pace.
I've been doing some leg lifts. Hopefully that'll help with the IT band. I did 4 hill sprints as well. My body just has to recover better from the Wednesday run. Hopefully I'll adapt better in a few weeks.
I was amazed as mile after mile went by and my watch didn't die. Sure enough, it finally gave up as I was about to finish. I got to 5.98 miles before that happened.
I work early tomorrow morning. Since I have an 8 mile progression run, I'll likely wait until after work. I do like evening runs as long as the weather cooperates.
6 miles, 5.98 recorded - 47:49 (7:59 pace)
Wednesday, January 27, 2010
Pennypack Park
I am always looking for new areas to run in, especially as my runs get longer. Today was my longest midweek run thus far and I believe for the rest of the training cycle. I ran 12 miles in Pennypack Park in Northeast Philadelphia.
The park is fairly easy to get to because it is right off of 95. At first, I was going to start at the Delaware River. Although there is a lot of parking in this area, the path doesn't connect very well. You actually have to cross a road to get there. I then drove up further to Torresdale Avenue, but had no luck there either. There was so much mud on the path that it was not passable. The area seemed pretty shady too, with a lot of graffiti.
Eventually, I parked on Welsh Road and found a spot there. I started off going past the concert stage. I then actually took a shortcut part of the path that I didn't know about. I ended up crossing a road and was frustrated. I was worried this would be the norm. Luckily, it wasn't. The path was uninterrupted from there on out. There was also an actually parking area nearby.
I started at a nice and comfortable pace, unlike last week's crazy progression run. I got into a fine good. It was a wonderful rout along the creek. The path is paved, although muddy in some portions. It looks like the park officials do a good job of cleaning mud from this portion of the creek though.
I ran a pretty solid pace in the early going. After a couple miles, I was surprised to encounter some hills. I expected this run through the city to be flat. The hills were typically short, but steep. It was a beautiful setting, except for the graffiti. There were a lot of people out running as well.
At one point, I turned off the main path. I came across a man on horseback coming the other way. I was worried about passing the horse on the way back. The path is a decent size, but I don't know if coming from behind a horse would spook it. Luckily, I never encountered him again.
This run called for the final 6 miles at a moderate pace. I wondered how I'd be able to get through the final 6 miles at all. Before that point, my IT band was starting to get sore from the hills, I was hot and my legs were a little tired too.
As usual, I just took it little by little. After the six mile mark, I said to myself, "just run hard for two more miles." I laid down a nice 7:15 pace on one of those. After that, I battled some more for the next two miles. I just keep looking at my watch and it is encouraging to see the distance tick away.
The final two miles were very tough. The one good thing though is that it was mostly flat towards the end of the run. I remember telling myself at mile 10.5, that I only had half a 5K left to go. I got to the final mile and went past where I originally came from. I wanted to make sure I had ample time to cool down by walking after the run.
I really struggled in the last half mile, but willed myself to finish. It felt great to do so. It's amazing that I can push this hard for such a long distance right now. I should be in very good shape once the half marathon comes around in two months.
The weather wasn't too bad. It was much colder than it has been lately, but was still only in the 30s. The trees blocked a lot of the wind. A couple stretches I could feel it though. It was very windy along the Delaware, so I'm glad I didn't run there. My wardrobe selection was pretty good though.
I didn't realize it, but I almost ran to the end of the trail. It was probably only about a half mile from where I turned around. I'll definitely run there again. It'll be better to do runs there on my easy days though. With all the hills, I don't need to run hard. The whole loop looks to be about 18 miles or so. I should be able to get some of my longer runs done there.
Tomorrow is another easy six mile recovery run. I work an odd 10-4 shift, so I'll likely run after work. Following that, I'm heading back to my parents house for a couple days. That'll give me a chance to run something different on Friday.
12 miles - 1:31:40 (7:38 pace)
The park is fairly easy to get to because it is right off of 95. At first, I was going to start at the Delaware River. Although there is a lot of parking in this area, the path doesn't connect very well. You actually have to cross a road to get there. I then drove up further to Torresdale Avenue, but had no luck there either. There was so much mud on the path that it was not passable. The area seemed pretty shady too, with a lot of graffiti.
Eventually, I parked on Welsh Road and found a spot there. I started off going past the concert stage. I then actually took a shortcut part of the path that I didn't know about. I ended up crossing a road and was frustrated. I was worried this would be the norm. Luckily, it wasn't. The path was uninterrupted from there on out. There was also an actually parking area nearby.
I started at a nice and comfortable pace, unlike last week's crazy progression run. I got into a fine good. It was a wonderful rout along the creek. The path is paved, although muddy in some portions. It looks like the park officials do a good job of cleaning mud from this portion of the creek though.
I ran a pretty solid pace in the early going. After a couple miles, I was surprised to encounter some hills. I expected this run through the city to be flat. The hills were typically short, but steep. It was a beautiful setting, except for the graffiti. There were a lot of people out running as well.
At one point, I turned off the main path. I came across a man on horseback coming the other way. I was worried about passing the horse on the way back. The path is a decent size, but I don't know if coming from behind a horse would spook it. Luckily, I never encountered him again.
This run called for the final 6 miles at a moderate pace. I wondered how I'd be able to get through the final 6 miles at all. Before that point, my IT band was starting to get sore from the hills, I was hot and my legs were a little tired too.
As usual, I just took it little by little. After the six mile mark, I said to myself, "just run hard for two more miles." I laid down a nice 7:15 pace on one of those. After that, I battled some more for the next two miles. I just keep looking at my watch and it is encouraging to see the distance tick away.
The final two miles were very tough. The one good thing though is that it was mostly flat towards the end of the run. I remember telling myself at mile 10.5, that I only had half a 5K left to go. I got to the final mile and went past where I originally came from. I wanted to make sure I had ample time to cool down by walking after the run.
I really struggled in the last half mile, but willed myself to finish. It felt great to do so. It's amazing that I can push this hard for such a long distance right now. I should be in very good shape once the half marathon comes around in two months.
The weather wasn't too bad. It was much colder than it has been lately, but was still only in the 30s. The trees blocked a lot of the wind. A couple stretches I could feel it though. It was very windy along the Delaware, so I'm glad I didn't run there. My wardrobe selection was pretty good though.
I didn't realize it, but I almost ran to the end of the trail. It was probably only about a half mile from where I turned around. I'll definitely run there again. It'll be better to do runs there on my easy days though. With all the hills, I don't need to run hard. The whole loop looks to be about 18 miles or so. I should be able to get some of my longer runs done there.
Tomorrow is another easy six mile recovery run. I work an odd 10-4 shift, so I'll likely run after work. Following that, I'm heading back to my parents house for a couple days. That'll give me a chance to run something different on Friday.
12 miles - 1:31:40 (7:38 pace)
Monday, January 25, 2010
Easy Night Run
I didn't get out early in the day for my run. I wanted to make sure that I got to church first. My work shift was flopped around, so I ended up there until 9 PM. I finally got my easy 6 mile run in after that.
I wanted to just do an out and back on Kelly Drive, but there are so few people out there at that time of night. Instead, I opted for the Schuykill Banks loop, plus a mile out and back along Kelly Drive. I actually started the run at my apartment. I ended it at Lloyd Hall though. Following the run, I did four hill sprints.
I went out with my reflective vest on. It was over top of a yellow Asics short sleeve shirt that I recently bought. I used my compression sleeves too. The temperature was quite warm (in the mid 40s), but there was still a bit of a breeze when running against the wind.
I went out very easy and even had to stop at a traffic light. I still couldn't believe how slow of a first mile it was (9:09). Of course I sped up, but I still kept it very easy. I was glad I ran later in the day and allowed myself more recovery time from my long run. All of the first four miles were run over 8 minutes. That's the pace I need for recovery days.
I did pick it up a little as I was passed on the uphill towards the end of the Schuykill Banks loop. The runner was going no faster than my normal day and actually quit running at boathouse row. I stayed composed and just ran my own run. I haven't always done that in the past.
The runner did startle me a little. It actually might be more dangerous on the Schuykill Banks loop because it is isolated. There is a fence on one side, so it would be tough to get away if I was attacked. I got worried when someone coming the other direction looked behind them as I was coming. I thought maybe they were going to attack me and were checking to see if anyone else was coming. Nothing happened though. Hopefully when I run on summer nights, more people will be out.
I finished up nice and easy. My legs were a little beat up, but they still felt good. I definitely recovered from last week's hard workout. I was worried that I might not.
Tomorrow, will either be a rest day or some cycling. I don't work until 4, so I might be able to get a ride in. Wednesday is another progression run and I have the day off. I may head up to Pennypack Park and give that a try.
6 miles - 49:25 (8:14 pace)
I wanted to just do an out and back on Kelly Drive, but there are so few people out there at that time of night. Instead, I opted for the Schuykill Banks loop, plus a mile out and back along Kelly Drive. I actually started the run at my apartment. I ended it at Lloyd Hall though. Following the run, I did four hill sprints.
I went out with my reflective vest on. It was over top of a yellow Asics short sleeve shirt that I recently bought. I used my compression sleeves too. The temperature was quite warm (in the mid 40s), but there was still a bit of a breeze when running against the wind.
I went out very easy and even had to stop at a traffic light. I still couldn't believe how slow of a first mile it was (9:09). Of course I sped up, but I still kept it very easy. I was glad I ran later in the day and allowed myself more recovery time from my long run. All of the first four miles were run over 8 minutes. That's the pace I need for recovery days.
I did pick it up a little as I was passed on the uphill towards the end of the Schuykill Banks loop. The runner was going no faster than my normal day and actually quit running at boathouse row. I stayed composed and just ran my own run. I haven't always done that in the past.
The runner did startle me a little. It actually might be more dangerous on the Schuykill Banks loop because it is isolated. There is a fence on one side, so it would be tough to get away if I was attacked. I got worried when someone coming the other direction looked behind them as I was coming. I thought maybe they were going to attack me and were checking to see if anyone else was coming. Nothing happened though. Hopefully when I run on summer nights, more people will be out.
I finished up nice and easy. My legs were a little beat up, but they still felt good. I definitely recovered from last week's hard workout. I was worried that I might not.
Tomorrow, will either be a rest day or some cycling. I don't work until 4, so I might be able to get a ride in. Wednesday is another progression run and I have the day off. I may head up to Pennypack Park and give that a try.
6 miles - 49:25 (8:14 pace)
Sunday, January 24, 2010
Body Holding Up
Today was a long 14 mile run. I couldn't get out of bed early, so I ran after the women's basketball game. Overall, it turned out to be a pretty good run. I did a river loop, then added the Schuykill Banks loop, and finally a couple miles out and back on Kelly Drive.
The temperatures were in the mid 40s, so I wore shorts. I ended up rolling my long sleeves up too in order to stay warm. It was cloudy though.
I went out nice and easy. The first mile was 7:37. I ran pretty consistently from 7:15 to 7:37 throughout the whole run. My legs felt very strong early on, and I was pleased to encounter no IT band problems.
My IT band did eventually start acting up. After about 4 miles, it became a minor problem. For whatever reason, the portion of West River Drive near Falls Bridge always bothers me. There are a lot of tree roots that push up the pavement and that makes for an uneven surface. I guess the path is sloped as well. It was tough, but I made it through this portion.
Once I got to the Art Museum and finished the loop, I got a second wind. My IT problem went away completely. I got pretty competitive and passed a bunch of runners as I went through the Schuykill Banks leg. I felt good up until about the 12 mile point.
The last few miles were very tough. Even though I've run farther, it's been a few months. My legs were definitely starting to feel the affects. I battled through it though and finished. The IT band was tight and I needed some stretches. My legs are less sore than my first 14 miler before the Philly Marathon, but they still are sore.
I continued to be impressed with my progress. I didn't even run this hard at all, yet I went at a faster pace than my fall half marathon. Hills have made a huge difference and I feel much stronger. I can't wait to keep making progress. My IT band was bothering me, but not enough to cause me to stop. I should be able to continue on. My overall mileage doesn't increase much from now until the end of training, so my body should be able to adjust.
Tomorrow will be a fine recovery 6 miler. I'm not sure yet where I'll run. Maybe I'll just do a simple out and back. I want to get to Pennypack Park at some point this week. Since I work tomorrow, it likely won't be then.
14 miles - 1:44:01 (7:25 pace)
The temperatures were in the mid 40s, so I wore shorts. I ended up rolling my long sleeves up too in order to stay warm. It was cloudy though.
I went out nice and easy. The first mile was 7:37. I ran pretty consistently from 7:15 to 7:37 throughout the whole run. My legs felt very strong early on, and I was pleased to encounter no IT band problems.
My IT band did eventually start acting up. After about 4 miles, it became a minor problem. For whatever reason, the portion of West River Drive near Falls Bridge always bothers me. There are a lot of tree roots that push up the pavement and that makes for an uneven surface. I guess the path is sloped as well. It was tough, but I made it through this portion.
Once I got to the Art Museum and finished the loop, I got a second wind. My IT problem went away completely. I got pretty competitive and passed a bunch of runners as I went through the Schuykill Banks leg. I felt good up until about the 12 mile point.
The last few miles were very tough. Even though I've run farther, it's been a few months. My legs were definitely starting to feel the affects. I battled through it though and finished. The IT band was tight and I needed some stretches. My legs are less sore than my first 14 miler before the Philly Marathon, but they still are sore.
I continued to be impressed with my progress. I didn't even run this hard at all, yet I went at a faster pace than my fall half marathon. Hills have made a huge difference and I feel much stronger. I can't wait to keep making progress. My IT band was bothering me, but not enough to cause me to stop. I should be able to continue on. My overall mileage doesn't increase much from now until the end of training, so my body should be able to adjust.
Tomorrow will be a fine recovery 6 miler. I'm not sure yet where I'll run. Maybe I'll just do a simple out and back. I want to get to Pennypack Park at some point this week. Since I work tomorrow, it likely won't be then.
14 miles - 1:44:01 (7:25 pace)
Friday, January 22, 2010
IT band Acting Up Again
I ran an 8 mile progression run today. From a time standpoint and effort, it was a perfect run. I'm just hoping I didn't damage my knee too much. My IT band really began to bother me again. It was so stiff at the end that I couldn't really bend my knee. I did a lot of stretching and hope that helps.
I started with the Schuykill Banks loop. I went out at a nice pace, but really the first mile was too fast. When I was running 8 minute first miles, it was a perfect way to warm up. I need to get back to that, even on hard days. I can't worry about the overall pace of the progression runs, just the fast miles.
I didn't run too hard, but I wasn't in a comfortable zone either. My IT band was really stiff, but I planned on just continuing to battle. I did put down consistent mile after mile and I didn't feel that strong either. This is the most miles that I've ever run in a week. That became clear when I struggled after around 4 miles. I kept pushing and passed a runner.
It seemed like forever until I finally hit the turnaround after 5.5 miles. The wind has been much worse, but it was still annoying on this day. Once I turned around, with no wind, I ran much smoother and faster. My legs didn't have a lot left, but I gave it what I had.
I wore a long sleeve shirt and tights, but I probably could've gone with shorts. I was sweating quite a bit. Working hard will do that to you though.
Once I got to the final mile and a half, it was time to turn it up. I ran the final two miles in under 7 minute pace (last one 6:44). It was tough, but I worked hard. Looking at my watch really helps. I can just click off quarter mile after quarter mile. It's easier than focusing on objects along the route.
My IT band felt very good during the hard running, but was really stiff right after I stopped. My knee wouldn't bend well. I stretched a lot and felt quite a bit better. I definitely need to back off a little next week though. I need to at least start off slower and let my legs warm up. I've overcome the IT band issues before and I'll do it again. I just have to be smart.
Tomorrow is a much needed rest day. I might bike to the Drexel game. Sunday is an easy 14 mile run. I need to take it easy. I was considering running on a trail in the NJ pine barrens. It appears to be flat and could help out my IT band. It could be muddy though and that was one of the problems with the hard run on Wednesday.
58:15 - 8 miles (7:17 pace)
I started with the Schuykill Banks loop. I went out at a nice pace, but really the first mile was too fast. When I was running 8 minute first miles, it was a perfect way to warm up. I need to get back to that, even on hard days. I can't worry about the overall pace of the progression runs, just the fast miles.
I didn't run too hard, but I wasn't in a comfortable zone either. My IT band was really stiff, but I planned on just continuing to battle. I did put down consistent mile after mile and I didn't feel that strong either. This is the most miles that I've ever run in a week. That became clear when I struggled after around 4 miles. I kept pushing and passed a runner.
It seemed like forever until I finally hit the turnaround after 5.5 miles. The wind has been much worse, but it was still annoying on this day. Once I turned around, with no wind, I ran much smoother and faster. My legs didn't have a lot left, but I gave it what I had.
I wore a long sleeve shirt and tights, but I probably could've gone with shorts. I was sweating quite a bit. Working hard will do that to you though.
Once I got to the final mile and a half, it was time to turn it up. I ran the final two miles in under 7 minute pace (last one 6:44). It was tough, but I worked hard. Looking at my watch really helps. I can just click off quarter mile after quarter mile. It's easier than focusing on objects along the route.
My IT band felt very good during the hard running, but was really stiff right after I stopped. My knee wouldn't bend well. I stretched a lot and felt quite a bit better. I definitely need to back off a little next week though. I need to at least start off slower and let my legs warm up. I've overcome the IT band issues before and I'll do it again. I just have to be smart.
Tomorrow is a much needed rest day. I might bike to the Drexel game. Sunday is an easy 14 mile run. I need to take it easy. I was considering running on a trail in the NJ pine barrens. It appears to be flat and could help out my IT band. It could be muddy though and that was one of the problems with the hard run on Wednesday.
58:15 - 8 miles (7:17 pace)
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