I finished up my weekday runs this week with an easy morning 4 miler at the Nor-Bath Trail. I was hoping to get up earlier, but I ended up starting after 9. That caused me to miss some of the Paul Short Invitational Cross Country meet at Lehigh.
With all the rain we had the other day, there was quite a bit of washout on the trail. It was certainly runnable, but a lot of the gravel was gone. Some maintenance crews were working on it.
The weather was sunny and nice and cool for a change. I didn't have to sweat so much. I ran along at an easy pace. I just mainly focused on my form. My legs definitely weren't as strong as I would've liked to, but luckily it was an easy run. I was able to get through it. I ran a fairly consistent pace.
After the run, I did do my 8X8 second hill sprints. I ran them on a hill in the other neighborhood. The hill wasn't as steep as I thought though. There are plenty of hills around, but not as many that are as steep as they seem when driving on them. Last week's hill sprints were on more of an incline and thus a bit harder.
I took an ice bath after the run too. This time I did it right. My legs were freezing, as they should be. Usually I put it too much water. It is tough to sit there with a lot of ice though. It was great for recovery.
Tomorrow is a 10 mile long run. It'll be good to get into double digits. I'm likely going to run in the AM with the Breakfast Club Runners. This time, I think I'll run out and back with them and then do another out and back. That way I don't run as much of it alone as I did last week. It'll end up being a second straight 35 mile week. I'm very happy where I'm at.
4.09 miles - 36:59 (9:03 pace)
Friday, September 30, 2011
Thursday, September 29, 2011
Faster Group Run
I didn't feel good this morning. My legs were sore. I've just been doing too much running lately. Because of that, I skipped my morning tempo run. Instead, I just ran with the LVRR Group this evening.
It rained most of the day, but cleared up nicely for the run. Thankfully, we had a couple faster guys running this week. The fastest guy was interesting. Another guy, I convinced to come during a chat on Wednesday. We started off on a brisk pace towards Fish Hatchery Road. It was a bit tough for me early, because I'm used to starting off slow and picking it up. Plus, it started with an uphill early on.
After we hit the road, I decided that we should go a little longer and head up the trail past there. We did that and then looped around back. There was another serious climb by the Route 78 bridge. We ended up passing some of the group that had turned around earlier. Before we got to the clubhouse, we the guy from the chat dropped back a bit.
After getting to the clubhouse, we decided to go farther. We crossed the bridge there and then looped around to the Robin Hood Bridge. We then had to stay on the road because some of the path was partly flooded. The route ended up being a little over 5.5 miles.
It was good having some people to talk with and to run faster with than the last couple weeks. The group is growing too and that's great to see. We are also getting repeat running. I'm glad everyone is happy with how it is going so far.
This route ended up having a lot of hills. The early hills seemed to take their toll on me. I had more left it the tank, but I was quite worn out considering the pace wasn't that fast. Maybe the miles I've been running lately have taken their toll. Either way, it was good and productive effort. I'm actually glad that I didn't run hard this morning.
Tomorrow is an easy run. I have to get out there early because I am heading to Lehigh for the Paul Short Invitational. It features some of the top colleges in the country and some of the best high schools around. The girls HS race will be great with some of the top runners in the state competing. I'm hoping to get some good photos. I just wish my Nazareth team was in it.
5.59 miles - 47:39 (8:31 pace)
It rained most of the day, but cleared up nicely for the run. Thankfully, we had a couple faster guys running this week. The fastest guy was interesting. Another guy, I convinced to come during a chat on Wednesday. We started off on a brisk pace towards Fish Hatchery Road. It was a bit tough for me early, because I'm used to starting off slow and picking it up. Plus, it started with an uphill early on.
After we hit the road, I decided that we should go a little longer and head up the trail past there. We did that and then looped around back. There was another serious climb by the Route 78 bridge. We ended up passing some of the group that had turned around earlier. Before we got to the clubhouse, we the guy from the chat dropped back a bit.
After getting to the clubhouse, we decided to go farther. We crossed the bridge there and then looped around to the Robin Hood Bridge. We then had to stay on the road because some of the path was partly flooded. The route ended up being a little over 5.5 miles.
It was good having some people to talk with and to run faster with than the last couple weeks. The group is growing too and that's great to see. We are also getting repeat running. I'm glad everyone is happy with how it is going so far.
This route ended up having a lot of hills. The early hills seemed to take their toll on me. I had more left it the tank, but I was quite worn out considering the pace wasn't that fast. Maybe the miles I've been running lately have taken their toll. Either way, it was good and productive effort. I'm actually glad that I didn't run hard this morning.
Tomorrow is an easy run. I have to get out there early because I am heading to Lehigh for the Paul Short Invitational. It features some of the top colleges in the country and some of the best high schools around. The girls HS race will be great with some of the top runners in the state competing. I'm hoping to get some good photos. I just wish my Nazareth team was in it.
5.59 miles - 47:39 (8:31 pace)
Wednesday, September 28, 2011
Saucon Rail Trail Tempo
Fall is definitely here as I witnessed along the Saucon Rail Trail today. Leaves are falling all over the well groomed trail. It is a cool place to run with some nice wooden fences along the trail. It passes along and over streams as well as by some nice houses and a golf course. They also kept some of the old signals up from the railroad days, so that's cool too.
I as I got my shoes on and got out of my car, it started to pour. It looked like a passing shower, so I waited it out and sure enough it was gone in about 5 minutes. I then headed out for the cloudy tempo run. The plan was for 5 miles with the last 12 minutes at a moderate pace.
When I started off, I just concentrated on form and running tall. That was my main focus throughout the run. It allowed me to move along at a brisk pace. I was breathing maybe a little harder then I should've been early on, but didn't feel like I was going too hard. My legs felt slightly dead early on too, but they came around as well.
I just cruised along at a nice steady pace. It was actually quite humid again once the rain lifted. I saw two deer sitting in someone's yard along the trail. I've seen plenty of deer before and plenty even sitting, but never in someone's yard.
When I hit the turn around a little after halfway, I took my shirt off. That really cool me off for the tempo portion of the run. I just kept focused on small segments. I picked it up with a mile and a half to go. Those last few minutes seemed to fly by.
Without overdoing it, my final mile was a speedy 7:27. Both of the final two miles were under 8 minutes, thanks to the tempo pace. I finished up right before a road crossing, so that worked out well. I felt very good.
I thought about running some hill sprints, but my legs have been bothering me a bit lately. It isn't a problem when I run, but they're sore afterward. I might take an ice bath after tomorrow's tempo run. My legs have really put on the mileage lately.
Tomorrow is an AM tempo run and a PM group run with the LVRR. I think I'll likely head over to the Wilson Bike Path for the tempo run. I've been trying to recruit more people to the group run. I was on the LVRS chat today and might have got some new converts there. We'll see how that turns out. I actually like the easy pace that we've been running so far, but I want to get more people involved.
5 miles - 41:00 (8:12 pace)
I as I got my shoes on and got out of my car, it started to pour. It looked like a passing shower, so I waited it out and sure enough it was gone in about 5 minutes. I then headed out for the cloudy tempo run. The plan was for 5 miles with the last 12 minutes at a moderate pace.
When I started off, I just concentrated on form and running tall. That was my main focus throughout the run. It allowed me to move along at a brisk pace. I was breathing maybe a little harder then I should've been early on, but didn't feel like I was going too hard. My legs felt slightly dead early on too, but they came around as well.
I just cruised along at a nice steady pace. It was actually quite humid again once the rain lifted. I saw two deer sitting in someone's yard along the trail. I've seen plenty of deer before and plenty even sitting, but never in someone's yard.
When I hit the turn around a little after halfway, I took my shirt off. That really cool me off for the tempo portion of the run. I just kept focused on small segments. I picked it up with a mile and a half to go. Those last few minutes seemed to fly by.
Without overdoing it, my final mile was a speedy 7:27. Both of the final two miles were under 8 minutes, thanks to the tempo pace. I finished up right before a road crossing, so that worked out well. I felt very good.
I thought about running some hill sprints, but my legs have been bothering me a bit lately. It isn't a problem when I run, but they're sore afterward. I might take an ice bath after tomorrow's tempo run. My legs have really put on the mileage lately.
Tomorrow is an AM tempo run and a PM group run with the LVRR. I think I'll likely head over to the Wilson Bike Path for the tempo run. I've been trying to recruit more people to the group run. I was on the LVRS chat today and might have got some new converts there. We'll see how that turns out. I actually like the easy pace that we've been running so far, but I want to get more people involved.
5 miles - 41:00 (8:12 pace)
Tuesday, September 27, 2011
Back to the Finish Line
It has been about a month since I last did a group run at the Finish Line Running Store. I headed over there for today's run. It was mostly new runners, including one of the guys from the Breakfast Club group.
We were doing the short loop to the nearby park and back. It started off at a nice pace, but after we got going, I had to push the pace a little more. It wasn't comfortable, but wasn't hard either. I was ahead of the other couple guys. I cruised around the park, hoping that I'd take the right route. For all the times I've run there now, I still don't know exactly where I'm going. On the way back, I turned sooner than we usually do. I still got back to the same place, but it ended up being a different route.
I ended up getting to the store and it was only about 2.5 miles, so I decided to head down the street and add on a simple out and back. The one guy was just behind me, so we ran together for the last 2 miles. He is from the Palmerton area and runs trails, so we chatted some about the trails up there. Eventually, I'll head there for a trail run.
Some how we ended up doing an out and back, but wound up about two streets over from where we started. It was quite puzzling. I have no idea how that happened. It ended up being a nice run under 4.5 miles. The guy from BCR did five miles and came back later. We thought we might've lost him.
I was prepared this time with a singlet, but of course the weather wasn't bad. It was hot earlier in the day, but actually became cloudy before the run. Luckily, the rain held off until just after we finished up. I forgot to run hill sprints after my run. I'm terrible at remembering that.
Earlier in the day, I went to the Nazareth Cross Country meet. Freedom's top runner won and the great Liberty girl ran away with the girl's race. There was a scary moment though in the girls race. One of the top runners, from Freedom, staggered to the finish and collapsed. They were giving her water and pouring it over her too. Hopefully she just cramped up and was dehydrated. It wasn't pretty to watch. It is something you might expect to see at the end of a marathon, but not really a 5K. I guess she really pushed it.
Sometime, I might run the Nazareth Cross Country course at the Borough Park. It has a nice hill and runs through some wooded trails. I'm not crazy about running on the uneven surface of grass though, so we'll see.
Tomorrow, is a 5 mile progression run with the last 12 minutes being moderate. I'd like to incorporate a hill at the end of it. Not sure where I'll run yet though. My leg has started bothering me again and I might need to stick to the trails. I didn't notice it while running, but the high ankle on my left leg is sore now. It was a problem back in the spring and forced me to take a week off. Hopefully, I can treat it better this time around.
4.32 miles - 35:39 (8:15 pace)
We were doing the short loop to the nearby park and back. It started off at a nice pace, but after we got going, I had to push the pace a little more. It wasn't comfortable, but wasn't hard either. I was ahead of the other couple guys. I cruised around the park, hoping that I'd take the right route. For all the times I've run there now, I still don't know exactly where I'm going. On the way back, I turned sooner than we usually do. I still got back to the same place, but it ended up being a different route.
I ended up getting to the store and it was only about 2.5 miles, so I decided to head down the street and add on a simple out and back. The one guy was just behind me, so we ran together for the last 2 miles. He is from the Palmerton area and runs trails, so we chatted some about the trails up there. Eventually, I'll head there for a trail run.
Some how we ended up doing an out and back, but wound up about two streets over from where we started. It was quite puzzling. I have no idea how that happened. It ended up being a nice run under 4.5 miles. The guy from BCR did five miles and came back later. We thought we might've lost him.
I was prepared this time with a singlet, but of course the weather wasn't bad. It was hot earlier in the day, but actually became cloudy before the run. Luckily, the rain held off until just after we finished up. I forgot to run hill sprints after my run. I'm terrible at remembering that.
Earlier in the day, I went to the Nazareth Cross Country meet. Freedom's top runner won and the great Liberty girl ran away with the girl's race. There was a scary moment though in the girls race. One of the top runners, from Freedom, staggered to the finish and collapsed. They were giving her water and pouring it over her too. Hopefully she just cramped up and was dehydrated. It wasn't pretty to watch. It is something you might expect to see at the end of a marathon, but not really a 5K. I guess she really pushed it.
Sometime, I might run the Nazareth Cross Country course at the Borough Park. It has a nice hill and runs through some wooded trails. I'm not crazy about running on the uneven surface of grass though, so we'll see.
Tomorrow, is a 5 mile progression run with the last 12 minutes being moderate. I'd like to incorporate a hill at the end of it. Not sure where I'll run yet though. My leg has started bothering me again and I might need to stick to the trails. I didn't notice it while running, but the high ankle on my left leg is sore now. It was a problem back in the spring and forced me to take a week off. Hopefully, I can treat it better this time around.
4.32 miles - 35:39 (8:15 pace)
Monday, September 26, 2011
Varying Speed Paces
This morning was another interval session. I headed to the D&L Trail in Cementon for the 6 miler. It was the same setup as last week (one mile warmup and cool down with 3 minutes at goal pace +30 seconds and 3 minutes active recovery), just a mile further. This added one more interval to last week.
I was surprised at how well my legs felt early on. They were kind of dead last week, but fresh at the start of this one. I had to push a bit on the first interval, but it was good. The second interval was very tough though. I went harder than I wanted to in order to stay under the 7:30 pace.
Things seemed to start getting a little out of whack on the third interval. I managed to get well under pace, but it took awhile. At one point, my watch went from over a 7:30 pace to under a 7:15 almost instantly. I guess maybe it was missing signals.
After the third interval, I recovered for a couple minutes and then turned around. The problems with the GPS were more of the same on the 4th and 5th intervals. I felt like I was running with about the same effort for both, but after 45 seconds, interval 4 was barely under a 9 minute pace and interval 5 was under a 6 minute pace. There is no way I was running that fast or that slow in either. Obviously, the paces get more accurate as you run farther, but this was messing me up. Even with the crazy slow start to the 4th interval, I finished with a 7:34 pace. The 5th and 6th intervals were both under 7 minute pace.
I was really tiring by that final interval (the 6th). I was really battling the heat and humidity. It was rough. There wasn't much shaded either. Time seemed to slow down, although it seemed to do this during the active recovery segments as well, so that was nice.
Overall, I'm very happy with the effort. I think from now on, I have to be less concerned about the interval pace. I just need to run steady and hard. I don't want to keep changing my paces as much as I did today. I'll use the watch as a guide, but not the be all end all.
My legs aren't too sore, but my back did bother me a bit while sitting down. I'll likely run with the Finish Line Group tomorrow evening. Hopefully that will be an easy run. Even if it isn't, I have quite a bit of time to recover from today's run.
6 miles - 50:47 (8:28 pace)
I was surprised at how well my legs felt early on. They were kind of dead last week, but fresh at the start of this one. I had to push a bit on the first interval, but it was good. The second interval was very tough though. I went harder than I wanted to in order to stay under the 7:30 pace.
Things seemed to start getting a little out of whack on the third interval. I managed to get well under pace, but it took awhile. At one point, my watch went from over a 7:30 pace to under a 7:15 almost instantly. I guess maybe it was missing signals.
After the third interval, I recovered for a couple minutes and then turned around. The problems with the GPS were more of the same on the 4th and 5th intervals. I felt like I was running with about the same effort for both, but after 45 seconds, interval 4 was barely under a 9 minute pace and interval 5 was under a 6 minute pace. There is no way I was running that fast or that slow in either. Obviously, the paces get more accurate as you run farther, but this was messing me up. Even with the crazy slow start to the 4th interval, I finished with a 7:34 pace. The 5th and 6th intervals were both under 7 minute pace.
I was really tiring by that final interval (the 6th). I was really battling the heat and humidity. It was rough. There wasn't much shaded either. Time seemed to slow down, although it seemed to do this during the active recovery segments as well, so that was nice.
Overall, I'm very happy with the effort. I think from now on, I have to be less concerned about the interval pace. I just need to run steady and hard. I don't want to keep changing my paces as much as I did today. I'll use the watch as a guide, but not the be all end all.
My legs aren't too sore, but my back did bother me a bit while sitting down. I'll likely run with the Finish Line Group tomorrow evening. Hopefully that will be an easy run. Even if it isn't, I have quite a bit of time to recover from today's run.
6 miles - 50:47 (8:28 pace)
Saturday, September 24, 2011
Berwick Distance
I ran my long run this morning with the Breakfast Club Runners. We ran at the Plainfield Rail Trail. Most people were only doing about six miles, but I ran 9 miles. That's the furthest I've done so far since I've come back to running. Since I missed my 8 miler last week, 7 miles had actually been my previous long. It is also the same distance as my Thanksgiving Day race in Berwick.
It was good because two of the girls from my relay team were there. I ran with them for 3 miles until they turned around. They were running 12 miles and had already run 6 of them. There were also a few more people in that pack as well. I think we had 7 people total.
The pace was perfect. At first, it didn't actually seem fast enough and I considering going ahead. I looked at my watch and thought it was slow, but realized I just read my watch wrong. We were running under 8:30 pace. That's ideal for where I'm at now.
The trail was wet and full of leaves, but thankfully the weather was good. It was very comfortable. There were a lot of black walnuts on the path and avoiding them became a bit of a pain. Overall, it was a good day though.
My legs were definitely a bit dead from all the miles and consecutive days that I ran this week. When the girls left me, I slowed my pace. I did still stay under a 9 minute pace throughout the run though. I tried to concentrate on form and that really helped. Running tall sure does make things easier.
I was actually struggling and relieved when I hit the turnaround. Just before that, I passed a group that looked like middle schoolers. I was hoping to catch them, but they stopped right away. Most of the run was uneventful. With less than three miles to go, I hit somewhat of an uphill portion. That became a little tough. With two miles left, my IT band acted up a bit. It never got too bad though.
The trail is basically flat, but there is definitely a slight incline at spots. It is very noticeable on a long run like this when you are tired. Even slight uphills can be tough, while downhill parts seem cake. Most of the change in slope is so minor that it isn't even visually noticeable.
I just kept focusing on each mile at a time as I got toward the end. I knew the last two would be pretty tough and they were. With about a mile and a half to go, they was a noticeable hill and I struggled some through that. I never fell off the wagon though. My last mile was actually among my fastest of the run. I was happy that I wasn't too sore afterward. It was better than I expected. I did still take an ice bath at home though. I was wearing grey shorts and my crotch area and behind were noticeably sweaty. I'll have to make a note not to wear those again for a group run.
After the run, I went over to the middle school and watched a 5K. A few of the Breakfast Club Runners were in it, so I took some pictures too. I debated running in it, but just wanted to run my long run. Too bad too, because it wasn't very fast. The winner was just over 18 minutes and only 7 people broke 20 minutes. I'm sure I could've placed, but I'm not looking to collect more hardware. I just like running races in my hometown, so that really would've been the reason to run it.
Watching the race was a good recovery. Better than sitting there stiff at breakfast would've been. Tomorrow is a much needed off day after running 6 days this week (7 runs). Monday is back into the groove with some speedwork. Not sure where I'll run that at yet.
9 miles - 1:17:11 (8:35 pace)
It was good because two of the girls from my relay team were there. I ran with them for 3 miles until they turned around. They were running 12 miles and had already run 6 of them. There were also a few more people in that pack as well. I think we had 7 people total.
The pace was perfect. At first, it didn't actually seem fast enough and I considering going ahead. I looked at my watch and thought it was slow, but realized I just read my watch wrong. We were running under 8:30 pace. That's ideal for where I'm at now.
The trail was wet and full of leaves, but thankfully the weather was good. It was very comfortable. There were a lot of black walnuts on the path and avoiding them became a bit of a pain. Overall, it was a good day though.
My legs were definitely a bit dead from all the miles and consecutive days that I ran this week. When the girls left me, I slowed my pace. I did still stay under a 9 minute pace throughout the run though. I tried to concentrate on form and that really helped. Running tall sure does make things easier.
I was actually struggling and relieved when I hit the turnaround. Just before that, I passed a group that looked like middle schoolers. I was hoping to catch them, but they stopped right away. Most of the run was uneventful. With less than three miles to go, I hit somewhat of an uphill portion. That became a little tough. With two miles left, my IT band acted up a bit. It never got too bad though.
The trail is basically flat, but there is definitely a slight incline at spots. It is very noticeable on a long run like this when you are tired. Even slight uphills can be tough, while downhill parts seem cake. Most of the change in slope is so minor that it isn't even visually noticeable.
I just kept focusing on each mile at a time as I got toward the end. I knew the last two would be pretty tough and they were. With about a mile and a half to go, they was a noticeable hill and I struggled some through that. I never fell off the wagon though. My last mile was actually among my fastest of the run. I was happy that I wasn't too sore afterward. It was better than I expected. I did still take an ice bath at home though. I was wearing grey shorts and my crotch area and behind were noticeably sweaty. I'll have to make a note not to wear those again for a group run.
After the run, I went over to the middle school and watched a 5K. A few of the Breakfast Club Runners were in it, so I took some pictures too. I debated running in it, but just wanted to run my long run. Too bad too, because it wasn't very fast. The winner was just over 18 minutes and only 7 people broke 20 minutes. I'm sure I could've placed, but I'm not looking to collect more hardware. I just like running races in my hometown, so that really would've been the reason to run it.
Watching the race was a good recovery. Better than sitting there stiff at breakfast would've been. Tomorrow is a much needed off day after running 6 days this week (7 runs). Monday is back into the groove with some speedwork. Not sure where I'll run that at yet.
9 miles - 1:17:11 (8:35 pace)
Friday, September 23, 2011
Easy Rain
I went out and got my easy 3 mile run done in the rain today. I decided to start at Riverview Park and do an out and back. When I started, it was a light drizzle so wearing just a shirt was a no brainer. I did want to stay dry, so a jacket would've been nice, but it was just too humid as well.
Within the first mile, I came upon some deer right along the trail. I really didn't even notice them until they were in the woods just a few feet from me. I guess I was concentrating too much on running.
Most of the run was quite uneventful. It has some decent scenery, but is really just flat and straight. I was surprised that I nearly made it to the Route 33 boat launch after a mile and a half. I didn't think it was that close. The rain picked up quite a bit and it was steady. My clothes eventually were soaked.
Again, I worked on form and trying to run tall. That really seemed to help when I put in a fast final mile. I certainly didn't put in any effort, but my time picked up. I've become really good at starting off slow and upping the pace significantly without any effort.
When I biked this area a couple months ago, I remember coming across a steep hill near Riverview. I found it and it was perfect for short hill sprints. I haven't done those enough and need to get into a habit of incorporating them more. My hill running has definitely strengthened me and made these sprints much easier. I didn't feel it at all until the last two. The seventh (and final one) did bother my right hamstring after I finished up. I was glad I didn't have to do anymore. I made sure to stretch the hamstring good too after the run.
Tomorrow is my long 9 miler. I'm planning on running it with the Breakfast Club Runners on the Plainfield Rail Trail. I'm also hoping to get over to the NMS and watch a 5K which some of the group is running in as well.
3 miles - 26:30 (8:50 pace)
Within the first mile, I came upon some deer right along the trail. I really didn't even notice them until they were in the woods just a few feet from me. I guess I was concentrating too much on running.
Most of the run was quite uneventful. It has some decent scenery, but is really just flat and straight. I was surprised that I nearly made it to the Route 33 boat launch after a mile and a half. I didn't think it was that close. The rain picked up quite a bit and it was steady. My clothes eventually were soaked.
Again, I worked on form and trying to run tall. That really seemed to help when I put in a fast final mile. I certainly didn't put in any effort, but my time picked up. I've become really good at starting off slow and upping the pace significantly without any effort.
When I biked this area a couple months ago, I remember coming across a steep hill near Riverview. I found it and it was perfect for short hill sprints. I haven't done those enough and need to get into a habit of incorporating them more. My hill running has definitely strengthened me and made these sprints much easier. I didn't feel it at all until the last two. The seventh (and final one) did bother my right hamstring after I finished up. I was glad I didn't have to do anymore. I made sure to stretch the hamstring good too after the run.
Tomorrow is my long 9 miler. I'm planning on running it with the Breakfast Club Runners on the Plainfield Rail Trail. I'm also hoping to get over to the NMS and watch a 5K which some of the group is running in as well.
3 miles - 26:30 (8:50 pace)
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