Sunday, March 30, 2008
In the running world... I had a pretty good cold this past week. I missed 3 days of work and 2 runs. So, by the time my wife got home from her scrap booking weekend, I was absolutely itching for a run. And, the last thing I wanted to do was miss my long one for the week.
So... I went out for my 10 miler and had it in my head that I was going to negative split the long run today. I've never really focused on this kind of thing before. Mostly because my long runs were such a monumental challenge before. Now, they are less difficult. So, it allows me to focus on some things that I didn't before.
It turns out... I had a really good long run. I ran the first 5 miles in 48:55 (intentionally slow). Then, I really pushed the back half and ran that 5 miles in 46:03. After I mapped it, I also found out that I had actually run about 5.125 miles both ways. So, I ran a total of 10.25 after all. Nice to be back...
Run recap- 10.25 miles, 1:34:58, 9:16 pace
Split paces- 9:33 first half, 8:59 second half
Thursday, March 27, 2008
As for running, I'm skipping my last two runs of the week this week to see if I can be ready for my long one on Sunday. But, I'm not promising myself anything. If I don't feel right by Sunday, I'm not going out.
On top of all that... My wife gets her first getaway weekend since we had Sophie (18 months). She' going to a scrapbooking weekend with a friend (much deserved). I've got Sophie duty all weekend for the first time EVER. Phew... When it rains, it pours. Can't wait to spend the time. But, I hope this cold is in low gear by then. Or else, I've got my hands full.
Tuesday, March 25, 2008
Run recap- 4.51 miles, 37:34, 8:20 pace
Sunday, March 23, 2008
I did that... to some degree. Although, if I had it to do again, I might make some changes. For instance, we had a 9 miler on the schedule and I planned a pretty hilly route. Not intentionally, that's just kinda how it worked out. It was a joke between the two of us every time we hit a new hill. Even I was starting to wonder if I had planned all those hills somewhere in my subconscious.
The thing I focused on with this run was how scenic it is. And, in that respect, I think it lived up to its billing. It's definitely a lot easier to get a long run in when the scenery is continually changing.
As for the run, it went pretty darn good. I felt pretty fresh and strong. But, my foot ache was back this morning. Not at "keep me from running" proportions, but there none the less. So, I'll have to make sure to keep an eye on that. Nate was also struggling with a knee problem. This running thing sure makes us old men well before we should be. I think that's counterintuitive. Don't you?
Anyhow, here are the stats. All in all, a great way to start the day.
Run Recap- 9 miles, 1:29:44, 9:59 pace
Saturday, March 22, 2008
Not only that, now I'm starting to wonder how I'm going to run the half. If I plug my Run4Luck time into the McMillan calculator, I get a half time of 1:48:44. Two things about that time... My McMillan times tend to be slower than the projections as the race gets longer. I learned that the hard way last year with the full marathon. So, I don't know if that is entirely realistic. And, I'm just not putting in the serious miles I was last year when I ran the Hands on House Half in 1:54:55. So... Where am I?
I always put three goals out there for myself for virtually every race. The first one is my achievable goal. It is set low enough that I would be happy with it, but it is very achievable. The second is my more accurate, probable goal. I'd be very happy with this. And, the last one is a "pie in the sky", all things went perfect kinda goal. If I get that one, look out. There will be parties in the street.
So, here they are...
Easy goal- 1:54:55 or under (If I do this, I PR)
Probable goal- 1:53 or under
Stretch goal- 1:51 or under
Since I've only run one half, I don't really know how high to set my goals. I'm definitely excited to see how I do.
Does anyone else set goals like these? Or, am I a weirdo?
Thursday, March 20, 2008
I got a nice run in at lunch today. It was a little short of the 4.5 I had planned (I didn't remember the directions well, I need a Garmin). Anyhow, here's a recap.
Run recap- 4.25 miles, 38:02, 8:57 pace
Tuesday, March 18, 2008
Sunday, March 16, 2008
Run recap- 4.97 miles, 49:37, 9:59 pace
Saturday, March 15, 2008
Nate and I are similarly paced. So, we ended up running a majority of the race together. I was trailing him no more than 20 yards the entire time. In fact, we were running side by side at about the 3.5 mile mark. Kinda crazy... I told Nate that he was gonna have to start pulling away there because I have a better kick than him. He didn't seem to have it in him. We stayed close most of the rest of the race. Then, in the last .1 miles (I would guess), I began to take off. I ended up running a 30:46 for the 4 mile course while Nate ran a 30:54. As you can see, we're pretty much a dead heat anymore. He has a little more long endurance... So, we might have had a different story if it were a 5 mile race.
All in all, it was a blast. I beat last year's time by about 8.5 minutes. Not too shabby. I was hoping for sub 32. I would have been very happy about a 31:30 or lower. And, I was ecstatic with a 30 something time. I can hardly believe it.
The other really nice thing was how close Nate and I are in terms of fitness level. We are training for the same half and that should keep us both very motivated. There was also a period of time last year where Nate and I were pretty far apart. Nate has all but completely (if not completely) closed the gap. So, that's fun too. We're not hyper-competitive about it and I think it serves as good motivation for the both of us. So... that's a win on all fronts.
Oh yeah... Congrats to Marcus for finishing in first in his age group. And, congrats to Dave for a better time than anticipated. I believe they came in 25 something and 27 something respectively. They're fast.
Run recap- (Splits based on people giving splits on the course)
Mile 1- 7:27
Mile 2- 8:38 (long hill)
Mile 3- 7:10
Mile 4- 7:30
4 miles, 30:46, 7:42 pace
Thursday, March 13, 2008
The next race on my schedule is on Saturday morning at 9:30. It's called the Run4Luck because it is always around St. Patrick's Day and is a 4 mile race. I ran it last year and it is my current 4 mile PR. That is easy for me to say... because I've only ever raced one 4 miler in my life. I ran it in 39:15. I expect to run much quicker than that this year (anywhere between 30:00-32:00), but I don't discount what I did last year for this race. It was my first race last year and I hadn't even finished C25K yet when I did it... Here's an interesting quote from last year's race... I thought you would enjoy it.
The run wasn't nearly as bad as I expected. That doesn't mean that I ran fast, but the weather turned out to be less of a factor than we thought it was going to be. I made it through the first mile at 9:10, but the second mile had a monster hill and one other hill, so I evened out to 20 minutes for the first two miles. The last two miles were a struggle. I definitely bit off more than I could chew. But, I came in at 39:15 or so (don't know what the official time was yet). So, I'm pretty happy with that, under 10 minute miles in bad conditions.A lot of people are coming out to this race that I know... so it should be a blast. I'm very curious to see how this goes. Also, there is a history of bad weather (each of the last two years). It's supposed to be rainy on Saturday. I'm crossing my fingers for nice weather. Wish me luck.
- Hamstring stretch- Put my feet together, and bend straight down and touch my toes (Hold for 10 seconds, 3 times).
- Calf/Achilles stretch- Stand on a stair and angle one foot at a 45 degree angle hanging off the stair (Hold for 10 seconds, 3 times for each foot)
- Quad stretch- Stand on one foot and pull the other foot up to your butt (Hold for 10 seconds, 3 times for each foot)
In running news, I got two more runs in since the last time I logged. I did a four miler on Wednesday with Dave at work. He is faster than me, so I decided to use it as a tempo run. Truth is... we were shooting for 9 minute miles and just went faster than that. He took me on a new route near work and it was a lot of fun. I look forward to running with Dave in the future. Very cool. I also went on a short run today too. Results of both are below.
Wednesday's Run Recap- 3.77 miles, 32:24, 8:36 pace
Thursday's Run Recap- 2.11 miles, 19:03, 9:02 pace
Monday, March 10, 2008
Run recap- 7 miles, 69:30, 9:56 pace
Saturday, March 8, 2008
Run recap- 2 miles, 19:55, 9:58 pace
Friday, March 7, 2008
Tuesday, Run Recap- 4 miles, 36:51, 9:13 pace
Thursday, Run Recap- 4 miles, 35:40, 8:55 pace
Monday, March 3, 2008
As I'm taking the train into NY for another couple days of business travel (what's new right?), I see this sign on a bridge as I pass
But, I digress. I have another two days in NYC this week, then 3 next and my hectic work schedule finally slows down. In the midst of all this, I've decided to ratchet up my running schedule. I feel more healthy... and quite frankly, I feel under-prepared for the half at the end of April. I know you can't "make up" fitness. But, I would like to train a little harder over the next six weeks to get ready. Hopefully this doesn't back fire on me. But, I'd really just like to feel like I am training to potential at this point. I'll check in again tomorrow. But, for now, I'll see you on the other side. One more show to go after this one. Then, some much needed shut eye (I know this won't happen... But, I like to dream)
Sunday, March 2, 2008
Still waiting on what is going to happen with Lito Sheppard. But, I'm sure that will happen in due time. Or, maybe not? Maybe they'll find a way to make him happy. Who knows at this point? My money is on a trade for draft picks. He is receiving a lot of attention from teams in need of cornerback help. So... the Eagles may get some good value for him.
Meliss and Sophie also came out because Meliss knows that we tend to go get breakfast after our runs. Also, there was an off chance that we would be able to stop and see her friend Jana who also lives in Carlisle (like Nate). Unfortunately, that didn't work out. Jana wasn't back to the house yet, so we just went home.
Run recap- 6.02 miles, 55:49, 9:17 pace
Saturday, March 1, 2008
There have also been rumors that Sheppard could be traded for Larry Fitzgerald. That would be a tough one to pull off based on Fitzgerald's salary figures the next two years ($14 and $17 million). The Eagles would have to offer him at least that in guaranteed bonus money up front to even get that part of the deal done. Then, they would have to figure out who and what to trade to the Cardinals. It would probably be a 2nd round pick and Sheppard to get it done. So.... We'll see. But, the signing of Asante Samuel does make you feel like there is another shoe to fall.
Although... There may not be. If they can move Sheldon Brown to safety and keep Sheppard, that would be great too. That would give them all kinds of flexibility in their secondary. All in all, a great move for the Eagles. I can't wait to see what else they do
Run recap- 2.15 mile, 19:44, 9:11 pace