10/25-10/31 Workouts

These are the other runs from this week, my highest mileage week to date.

10/27 (Wed)
Mileage: 24.00
Time/Pace: 3:50:16/9:35
Avg HR/Max HR: 143/165
Elevation: 1914ft

10/29 (Fri) On Track
Mileage: 5.00
Time/Pace: 40:03/8:00
Avg HR/Max HR: 136/155

10/31 (Sun) Treadmill
Mileage: 6.00
Time/Pace: 49:09/8:11
Avg HR/Max HR: 137/172

With 3 weeks to go until the Philadelphia Marathon, I will begin my taper. Next week will be 40 miles as well as my last set of speed runs. 29 miles the week before and then 2 short runs (5 miles each) the week of and I should be ready to go.

Chestnut Ridge Challenge 10K

Race Day! The Chestnut Ridge Challenge is just as advertised, no frills! Just a bunch of runners, willing to bear the elements, the hills, and each other's grunting and groaning to the end. Last year's race was in quite the downpour, so I considered today's "balmy" weather (low's 40's and wind) a nice day.

Race Strategy: I usually try for negative splits, but with such a hilly terrain my goal was to attack the downhills and try to outlast the uphills, including "Mother". This led to a slower second half (mostly uphill).

I still performed well and PR'd for this distance.

Mileage: 6.16
Time/Pace: 43:23/6:59
Avg HR/Max HR: 168/200
Elevation Gain: 484ft

I finished 3rd in my age group, 10th overall. Better yet, my prize was a loaf of homemade banana bread, yum!

A Much Better Tempo

Last week's tempo run was disappointing to say the least. I set my goal time to low and wasn't able to meet it. This week I lowered my expectations, to a much more reasonable 7:20/mile.

Mileage: 7.00 (w/wu&cd)
Time/Pace: 54:46/7:49
Tempo Splits (5 @ 7:20): 7:20, 7:17, 7:17, 7:18, 7:09
Avg HR/Max HR: 152/167
T/W: 60's, wind

A Busy Week, But Still Time For Training

Even though I've been crazy busy with work, I still got in all of my runs this week. Making a commitment to myself and to training, inspires me to wake early, sometimes as early as 4am, to get my runs in. I won't lie, sometimes this is a huge struggle, but I never regret it after I've finished. Here's a summary of this week's runs.

Wednesday
Mileage: 4.00
Time/Pace: 32:41/8:09
Avg HR/Max HR: 145/161
Elevation: 322ft

Thursday (8x800 speed work)
Mileage:8.67
Time/Pace: 1:12:05/8:19
800 Splits: 3:32, 3:32, 3:29, 3:31, 3:31, 3:29, 3:31, 3:30
Avg HR: Max HR: 146/183
Elevation: 266ft

Saturday
Mileage: 22.00
Time/Pace: 3:32:41/9:40
Avg HR/Max HR: 138/151
Elevation: 138ft

Sunday
Mileage: 4.00
Time/Pace: 32:34/8:08
Avg HR/Max HR: 141/154
Elevation: 0 ft

A Not So Inspired Tempo Run

Today's Scheduled Run: 5 mile Tempo @ 6:40. As soon as I started, I realized this wasn't practical, so I switched to 7:00 pace. I drove down from my hilltop perch into the village of New Milford, looking for (and finding) flatter terrain. The first 2.5 miles of my run went off without too much of an issue, but the second 2.5 was an exercise in just trying to maintain forward progress. My pace fell off considerably and I was remarkably short of even my altered goal. I need to re-evaluate my pace goal at this distance, perhaps shoot for 7:15-7:20.

Mileage (w/wu&cd): 7.00
Time/Pace: 54:49/7:50
Tempo Splits: 6:56,6:58, 7:06, 7:26, 7:39
Avg HR/Max HR: 146/172
Elevation: 148 ft
T/W: 38, cold

An Extra Run and Some New Gear

I wasn't planning on running today, but my wife wanted to, so I figured what the heck. I wanted to try out some new gear I got anyway, so this was a perfect time to do it.

First off, yesterday I purchased a pair of Zoot Active Compression Socks. At a price tag of $59.99, I was a bit apprehensive of getting these, but I have to say I liked using them. My legs felt quite envigorated the entire run (3 miles). They squeeze the lower leg very well and I felt my calves tingling (in a good way). They are foot specific, labeled L and R. The true test will be to see how they benefit me during longer runs.

I also purchased a new pair of shoes for my fall/early winter running, anticipating dirt roads, uneven surfaces and maybe some mud, and snow. I stepped a bit outside of the box with the Puma Night Fox. They are pretty plush as far as cushioning and I found the toe box a bit snug. It certainly wasn't annoying for the run, but a bit tighter than my last pair. Again, the true test will be in longer runs and terrain. On a positive note, they were only about $75, the cheapest pair of running shoes I've purchased in a while. I also have a pair of Saucony's for the winter, but I'll address those when I start using them.

My run today was just an easy 3 miles.

Mileage: 3.00

Time/Pace: 24:42/8:14

Avg HR/Max HR: 139/155

T/W: 55/sunny, wind

Richard Sarkin Memorial 5K

It was a decent day for a run, a bit chilly, but sunny and not a huge amount of wind. This course is pretty similar to the Komen race I ran in June. My goal for this race was to start with a 6:35 mile, see how I felt and then go for a sub-20min time. There was pretty decent organization for this race, except that traffic control was a bit lacking. There were plenty of volunteers on the course, but it was unclear to them on how and when to control traffic. On Elmwood, the runners were actually running in the right lane with cars driving in the left lane. When I was finished with my run, I started walking back to see how my wife was doing and I actually had to direct some traffic on my own, to help the runners. Oh well, I shouldn't complain too much, after all I was running and my wife was too.

Speaking of my wife, she now has been very committed to running for over two months. She bought a great pair of shoes (Newton's) and is following a training plan I designed for her, which includes a long run and speed work. Today she blew away her best time by almost 3 minutes! I love seeing the sense of pride and achievement in her and seeing the same discovery of this wonderful sport that I went through almost 2 years ago. Check out her new running/life blog at D. Rock Runs.

Back to my race...mile 1 included that pesky little mini hill, bump, whatever you want to call it, that I always find annoying, 6:34. Ok, feeling good so push a bit faster and mile 2 comes in at 6:23. Got a bit winded in my last mile, but held pace for 6:24. As I came around the final roundabout, I could see the clock and finish line, 19:48...19:49...19:50....full throttle...19:54, 19:55,19:56...uuuggggghhhhhh...19:58, 19:59....line....????? 20:00, exactly!

Mileage: 3:12
Time/Pace: 20:00/6:25
Avg HR/Max HR: 164/179
Elevation: 54 ft
T/W: 48, sunny, cool

9th out of 163 overall, 2nd out of 11 in my age group.

On to the 19's!!
On to 19's!!!!

This Little Light of Mine...

After last week's journey through darkness, I purchased my first headlamp. It's a Petzel Tikkina 2. I really had no idea what to get, so I went cheap ($19.95 at EMS.) It is perfect for what I need. It lights up the road well enough that I am not striding tentatively. It also illuminated several staring eyes (deer, cows, and the occasional cat), very creepy!!

Mileage: 6.00
Time/Pace: 49:00/8:10

Avg HR/Max HR: 143/168

Elevation: 433 ft

T/W: 48, cool, clear

I had a tough time keeping my pace slow, even through the hills. Maybe it was the Honey Stingers I ate right before I set out?

Weekend Workouts

I bailed on my run Friday, my legs were unusually sore. Back on flat land for the weekend runs.



Saturday
Mileage: 7.00
Time/Pace: 57:56/8:16
Avg HR/Max HR: 141/155
Elevation: 32 ft
T/W: 58/sunny, wind


Sunday
6x800
Total Mileage: 6.99
Time/Pace:56:10/8:01
800 splits: 3:32, 3:28, 3:29, 3:29, 3:27, 3:24
Avg HR/Max HR: 150/191
T/W 65/sunny, wind

Real Darkness

I dragged myself out of bed at 4am, in anticipation of a 20-mile long run. As soon as I woke I began to bargain with myself; go to bed for another hour and split the run in to two 10-mile runs. Forget running at all, etc, etc. I fought through it and was out by 4:15am.

It wasn't a terribly cold morning, about 50 or so, gusty wind at times, but overall tolerable. It was DARK! I don't just mean nighttime darkness that I would experience any typical morning or night, I mean pitch black, no light from anywhere. Now that I am spending my weeks in the countryside, I will be experiencing this much more, which means another new gadget for me to purchase, a headlamp.

So the run itself was tough. I'm not used to such rolling hills, but I kept telling myself it was going for me. The first half was fine, but the second half, especially 18-20, were just plain ugly. I missed my pace by a few seconds per mile, but again this is due to the hills. I can only get stronger from this right?

Mileage: 20.00
Time/Pace: 3:17:50/9:53
Avg HR/MaxHR: 140/157
Elevation Gain: 1520 ft
T/W: 50/overcast, breezy, light drizzle at times

A Change of Scenery

I've slightly relocated for work. I'm still working in the same area, I've just found another location that's a bit more rural, and HILLY!

I set out for 6 miles this morning and I really didn't realize how much terrain there was until I got on the roads. I'm looking forward to this as it can only help me develop as a runner. The roads are mostly dirt, easier on the legs too!

My pace was much slower for a distance like this, but I just enjoyed my new surroundings.

Mileage: 6.00
Time/Pace: 55:08/9:11
Avg HR/Max HR: 147/163
Elevation: 608ft
T/W: 40's/drizzle

A Whirlwind Week

I've had an incredibly intense week of balancing work, life and exercise, more so than usual. Yes, I know, I have no kids, travel away from home and have nothing else to do with my spare time other than run and bike, but this week was still hard to get everything in that I wanted to. That and a race too! I didn't blog all week! Here's a quick breakdown of what was up...



Monday: Brick Workout 2r/10b/2r/10b/2r, pretty cold and windy
Tuesday: 6 Miles @ 8:13
Wednesday: 18 Miles @ 9:47
Thurs-Sat: Nothing!!
Sun: Duathlon


On Sunday, I did the Autumn Classic F1 Duathlon at Mendon Pond Park. Decently challenging course with lots of rolling hills. Very humbling experience. I finished in 17th out of 108, and 1st in my age group (out of 5). Got a little plaque too!



Back at it tomorrow after a rest day today!

Linda Yalem 5K

Simple goal: 20:59

I feel as though I have made tons of strides, literally and figuratively, and today I was feeling pretty good. The weather cooperated as well; no wind, upper 40's at gun and sunny. Gloves were a must, as my hands are always getting cold, but shorts and sleeveless shirt otherwise. I figured I'd start out slowish, 6:50 and see how it went from there. The pace was a bit slow at the start, due to the log jam of anxious runners, some probably just like me, trying to best their previous record. It did open up about .75 miles into the race, and it was on! I finished the first mile in 6:48 and felt as though I was holding back. The second mile felt even better; 6:35. Wow! Definately ahead of pace, and body feeling great. I figured to just let it all out, give it what I could and see what happens. A 6:29 is what happened! That followed by a 5:25 pace for the last .1. Needless to say, I met my goal and what's even better, I felt super doing it! sub-20 here I come.

Mileage: 3.12
Time/Pace: 20:32/6:35
Avg HR/Max HR: 161/191
Elevation: 17ft
T/W: 48/sun, cool

Celebration meal?!? Wings, onion rings, fries and ice cream!! Back at it tomorrow!!!

An Up and Down Kind of Run

Yesterday, I set out for my long run for the week (16 miles). The first handful of miles were almost to easy. I had to fight to slow down and it was quite a struggle. As the miles passed it got harder and harder. It was so weird, but I made it regardless.

Mileage: 16.00
Time/Pace: 2:36:38/9:47
Elevation: 310ft
Avg HR/Max HR: 135/149
Temp: 65/sun

Took the day off today, and have a 5K race tomorrow.

F1 Brick Work

In a couple of weeks I am running an F1 duathlon, i.e. run, bike, run, bike, run. Should be fun, so why not get in a couple of training sessions.

Run 1
Mileage: 2.00
Time/Pace: 15:12/7:36
Avg HR/Max HR: 146/158
Elevation Gain: 13ft

Bike 1
Mileage: 9.98
Time/Avg Sp/Max Sp: 27:45/21.6/30.6
Avg HR/Max HR: 142/148
Elevation: 97ft

Run 2
Mileage: 2.00
Time/Pace: 15:10/7:35
Avg HR/Max HR: 148/153
Elevation: 22ft

Bike 2
Mileage: 10.14
Time/Avg Sp/Max Sp: 28:25/21.4/31.3
Avg HR/Max HR: 142/148
Elevation: 84

Run 3
Mileage: 2.00
Time/Pace: 15:08/7:34
Avg HR/Max HR: 146/154
Elevation: 15ft

Total w/Transitions: 1:45:42

Overall, I felt decent throughout. I did not fuel during, which I will definately do during the race. I also, felt as though I had some "left in the tank" at the end.

3am?!? Yeah, I Don't Think So!

Sometimes the ideas you have during the day, don't sound nearly as good at 3am. Let me explain. I was planning on getting in a 16 mile run this morning. In order to do this and get to work on time I'd need to get up by 3am. No problem right? So, I go to bed early get all of my thing ready, but then couldn't fall asleep, as I was thinking about waking up at 3. The more I thought about it, the more pressure there was to fall asleep and thus, more tossing and turning. Finally, when the alarm went off as scheduled, I jump out of bed staggered to the bathroom, thinking the whole time how ridiculous this was. I began to bargin with myself, and convinced myself to sleep for 2 more hours, get in a 5 mile run then and do my long run on Friday morning when I should have more time.

Mileage: 5.00
Time/Pace: 42:02/8:24
Splits: 8:28, 8:25, 8:23, 8:27, 8:18
Elevation Gain: 135ft
Avg HR/Max HR: 137/155
T/W: 60, cool, breezy

Last night, I did some hill training on my bike. In the area I work there is a course that was used in a past Empire State Games, so I tried it. In a word, Tough!

Mileage: 17.29
Time/Avg Sp/Max Sp: 1:03:37/16.3/36.3
Elevation Gain: 1451ft
Avg HR/Max HR: 134/159
T/W: 70, sun

BBBBBBRRRRRR!!

It's cold! I can vaguely remember those frigid February mornings, when I'd get all layered up for an early morning run in 20 degree weather. I remember wish it was just 40, then a balmy day. Crawling out of bed this morning for a bone-chilling 40 degree run gave me a totally different perspective. What I considered "warm" in February is down right frigid in September. Time to pull out more cold gear.

Mileage: 3.00
Time/Pace: 25:22/8:27
Splits: 8:28, 8:29, 8:24
Elevation Gain: 50ft
Avg HR/Max HR: 136/155
T/W: 40, cold, clear

Sausage is NOT the Secret To My Success

Sorry to disappoint you, but chowing down on sausage, fried dough, German "nachos", washing it down with a couple of mugs of beer, and throwing down some Coldstone like it's my job, isn't exactly the best runners diet. That being said, this weekend's Octoberfest in Cincinnati was still a "stuff your face until it hurts" delight for me. I paid for it with a food hangover and a few extra pounds on the scale. Still, I find I need to go on a binge every once in a while to remind myself why I've changed my diet (hopefully for good.)

Back at it today...tempo run, 3 miles @ 6:55. Want to get faster, so simple solution...practice running faster...

Splits: 6:56, 6:54, 6:54

Total Mileage (w/wu/cd): 5.00
Time/Pace: 39:45/7:57
Avg HR/Max HR: 149/166
Elevation Gain: 77ft
T/W: 65/cool

Wang Law & Hold the Nuts

I really wish I had a tiny camera when I was running. I'm looking for something very small, like the size of a flash drive or something no bigger than a credit card. You see, I always find interesting things that I'd love to post a picture about. Take today for instance. I am spending the day in Cincinnati and decided to explore the neighborhood a bit with a run. I love being in new areas, change of scenery is good for the mind and the miles go by much faster. I approached an intersection where I saw a big sign WANG LAW. Of course, things like this make me giggle and then my mind wanders, what is WANG LAW? I'm sure it's just an attorney of asian heritage, but it's much more interesting to think about some special WANG LAW's, maybe write about book about WANG LAW's, etc. Ah, but I ramble. I wasn't too far into my list of WANG LAWs (such as if you shake it more than twice you are playing with it) when I passed another sign, HOLD THE NUTS. This is perhaps one of the most important WANG LAWs and I just knew that this close placement was not a coincidence. Ok, so maybe it was just an ice cream place, but can't I have some fun? So there you have it, I wish I had a camera, because writing about it, just isn't as funny as seeing it for yourself. Yes, I know, I'm a child...

Mileage: 5.50
Time/Pace:46:14/8:24
Splits: 8:28, 8:25, 8:30, 8:20, 8:24, 4:03 (8:10 pace)
Avg HR/MAx HR: 149/175
Elevation Gain: 184ft
T/W: 71/cool, sunny

A Creaky 5

Ugh..my body was all types of creaky and squeaky this morning. I woke up at 5:30 to get in 5 miles before work. It's these types of mornings where I think the most progress is made. I could have easily resent my alarm for 7 and stayyed warm in bed, but I forced my body out, one toe at a time, arguing with myself the entire way. It was 55 this morning, but windy, so it felt a lot colder. I think it is time to whip out some cold weather gear.

Mileage: 5.00
Time/Pace: 42:19/8:27
Splits: 8:27, 8:26, 8:32, 8:25, 8:26
Elevation: 49ft
Avg HR/Max HR: 148/171
T/W: 55, windy