Arie's Running Blog

8:50AM start, 60F light wind, sunny. I ran the usual West-East Campus + loop course. I was a bit tired this morning and had some back pain. I was driving 4.5 hours from DC back to Durham NC and this prolonged sitting and driving probably did it. Then I was doing extra holding my kids whom I missed so much. But I'm happy I didn't use it as an excuse. I ran in a good pace 7:36.

0:36:05

Paln for this week:

Monday: 4.75

Tuesday: 4.75

Wednesday: 5.5-6

Thursday : 4.75

Friday: Rest/XT

Saturday: 8-9 miles

Sunday: Rest.

The transition to 5 days running is working well. In a month I will move to 6 days. I also plan to keep it in the 25-30 miles range for alittle while till I push it above the 30 miles.

8:50AM start, 65F, windy at times, cloudy. I change the course a bit today. I ran through downtown Durham (if you can call that a downtown) and then back through East Campus. I ran it too fast (pace 7:26). I think I am back to my old habbit of trying to beat the clock. If I go down just a bit to 7:45 it will good. Need to work more on myself.

0:36:27

Over all it feels good to run more miles and more days. I'm resisting the urge to increase milage too fast. I think I want to keep the current level for 2-3 weeks and then increase a bit. My goal is to run the 5M on July 4th in a 7:00 pace and then the 10K in November at the same 7:00 pace. I think a solid 30 miles per week can get me there. What do you think?

Also, here is an interesting article on the benifits of maximal strength training:

http://www.ncbi.nlm.nih.gov/pubmed/18460997

9:10AM start, 60F sunny, no wind. I slept little last night and was a bit tired this morning. Of course I didn't use that as an excuse! I ran in a somewhat slower pace (7:44). These extra 10-12 seconds a mile made the run really comfortable. What puzzles me is that this pace suppose to be my marathon pace. I can see myself run at this pace for 5 miles maybe 10 miles, but a whole marathon? I know you people here say that speed will come with increasing the daily distance and moving to 6 days a week. I hope you are right :-)

0:41:23

Note to self: go to sleep before 11PM tonight.

6:10AM start, 52F, just sunrise. I got up early so I decided to go for a run. I did two loops around Duke's golf courses. Each loop is 2.9M. I did 22:29 and 22:55 splits. First I ran it counter clock wise and then clock wise. The course is pretty hilly and that way I can benefit from short steep hills as well as from long medium sloped hills.

0:45:24

Everyone was asleep when I left but when I came back my wife told me our older son woke her up at 6:20. She was not happy about my early run, to say the least. What a bummer.

9:30 PM start, 65F, a bit humid. I haven't ran at night for quite some time. It is usually not my choice. I couldn't run in the morning so I went to my long run after the kids were in bed. I also ran a bit less than I planned. Over all it was a very good week. My total approaches 30 miles. I will gradually increase it over the next couple of weeks.

0:59:42

Running 5 days a week feels great. I was afraid that moving up from 4 days to 5 would make me tired but it's actually the opposite. I'm looking forward to moving it up to 6 days a week. I just want to do things gradually.