The Next Step

Raining and 62 this morning.  I just ran a couple of miles to get warmed up and to stretch out.  I did a few strides to get the legs awake after a real easy week.  Hard to tell how I am going to feel tomorrow based on the short run today.  I am looking forward to giving it a go tomorrow.

Tomorrow's Half Marathon Plan:  When I signed up for this race earlier in the year my thoughts were to set a new PR and make the top 500 in the race (if I run a PR I should make top 500).  I haven't had a great buildup to this race so my thoughts might be foolish but I am sticking with my goals.  I will plan on going out right at PR pace and then see if I can hold it.  I figure the worst thing that can happen is I blow up and have to jog in.  Based on the last month of training my expectations were dropping anyway so I don't have much to lose if it doesn't work out.  I would however be more upset if I lower my goals and then half way through the race realize that I could have ran much faster if I would have been more aggressive.  So I am excited to see what happens.

The short version is that I set a new PR and got in the top 500 which was my goal for the race.  It was a great day for the race.  Right around 50, cloudy with no wind.  Couldn't ask for better conditions.

I went into this race concerned because the last couple of weeks I just felt tired everyday while running.  My legs just seemed to be wiped out.  Because of this I really cut back the mileage the week before the race and ran easy everyday.  I was hoping that this would freshen my legs back up for the race.  I decided that I would go out on PR pace and just see what happened.

I did a short warmup and felt pretty good.  I was very relaxed for some reason.  Maybe because of the last couple of weeks my expectations were kind of low.

I was in the first corral so got off to a good start and just tried to run the pace of everyone around me and not try to fight the crowd (there were 35,000 runners).  I was checking the garmin often so that I could settle into around 6:40 pace.  I felt good starting out and seemed to be running comfortable.  Here are my splits for the race:

1st - 6:38 (good mile considering all the people)

2nd - 6:38 (just trying to relax and stay on pace)

3rd - 6:42

4th - 6:44 (dropping off a little so started to get concerned about holding this pace)

5th - 6:48 (really starting to wonder if I started too fast)

6th - 6:43 (on the track and trying to get back on pace)

7th - 6:48 (still feeling ok but holding back, took gel)

8th - 6:45 (starting to believe that I can hold this pace to finish)

9th - 6:40 (decided to try to work the next two miles to see if I could hold faster pace)

10th - 6:37 (starting to pass a lot of runners and using that as movitition)

11th - 6:37 (starting to feel it but want to keep pushing)

12th - 6:38 (on the edge so try to maintain pace)

13th (1.1) - 6:29 pace (big crowd and pushed hard to the finish, thought I might get under 1:28 but came up just short)

Needless to say I was very happy with the result.  I went in not knowing what to expect but the body responded and felt pretty good the whole way.  I even ran a negitive split which is a first for me in a race of this length.  Also, this is probably the smartest race that I have ever ran.  I usually go out too hard and pay for it in the end.  It was nice passing a lot of runners the last couple of miles.  I wouldn't say my legs felt good today but I noticed that I could push through the sluggish legs and hold the pace.  Maybe I am learning more about how my body responds at faster pace (who knows?).  I come out of this very excited for the future because I ran a PR on less than optimal training the last couple of months.  Now I need to get my act together and start getting the training where it needs to be. 

On a side note the local TV station broadcasts the race live and I taped it then watched it when I got home.  I got on TV a couple of times during the broadcast so that was cool.  Now for my reward I get to go out and do yard work the rest of the afternoon since this is the first day it hasn't rained in about a week.

I took off another day after the race on Saturday.  I had some soreness in my legs but not too bad.  I also had to travel to DC today for a conference so very busy.  I did do a good session of core work today which is something that I need to do more of.  The conference that I am attending is at the new Gaylord in DC which is really nice.  I found a good route to run in the morning so plan to get back after it.

Washington, DC: Cool and rainy this morning. I was still a little sore in my calf from the race but otherwise felt pretty good. Just took it real easy to continue the recovery. I am not going to jump back in to quickly so that I give myself plenty of recovery time. After that I really want to pick it up a notch so I want to be ready. Stood on my feet all day at the conference so that was no fun. One more day then head back home tomorrow night.

Washington, DC:  Nice morning for running around 55 and cloudy.  I felt a lot better today.  Pretty much back to 100% but just took it easy anyway.  I ran around National Harbor which is pretty and has some nice rolling hills.  The only bad thing is that it is a small area so if you wanted to run further you would have to go out onto the main roads.  Seems like a big convention center like that should have thought of running/walking trails.  I am glad to be heading back home tonight and am supposed to go with my daughter's class to a baseball game tomorrow as long as the weather is good. 

41:35 (8:19 avg)

Had some thunder storms in the night but luckily it stopped this morning and was pretty nice running weather (58, light wind).  I took yesterday off to go with my daughter on a school field trip then had a lot of house chores to do when we got home.  I had planned this to be a real easy week after the race and plan to get back on schedule next week.  I felt pretty good today but kept the pace nice and easy.  I am going down to my nephew's college graduation tonight so not sure about running tomorrow since the graduation is in the morning and will probably be visiting with family. 

62:41 (7:51 avg)

I was able to sneak out today for a run while my wife took her Mother's Day nap.  It was a nice day around 65 with some wind.  I felt real good probably from the super light week that I had last week.  I am real glad I took some extra time for recovery after the half.  I think now I will be ready to go for a new phase of training.  I really hope that I can kick it up a notch on the training and see what happens.  I plan on this week just doing easy runs but getting the mileage back up then the following week I will start working in some faster runs.  I have 3 straight weeks of travel coming up so hopefully I can stay on track while on the road.

62:06 (7:45 avg)

I traveled up to Virginia Beach today for meetings and a conf.  I was able to run before a business dinner I had to go to.  It was raining, 52 and windy not the kind of weather I expected.  I felt good and ran easy.  I ran down on the boardwalk by the beach so that was nice but should be a lot better if the weather improves.  Anyway it is always nice to be able to run along the ocean. 

I am interested to see how the body responds to getting back to normal mileage.  Hopefully the travel schedule will allow me to stay on track and maybe even get in some longer runs.

62:33 (7:49 avg)

Virginia Beach, VA: It was a really nice morning (55, sunny, windy) for running. I ran down along the beach and it was great to be able to watch the sun coming up over the ocean. I had a hard time getting going this morning just felt kind of sluggish but felt better as I went along. There were quite a few people out this morning which was nice. I normally don't see any other runners when I am running at home since I ususally run along country roads.

8:05 avg

Virginia Beach, VA: Another nice morning (60, sunny and windy). I ran down on the boardwalk again today. It was nice watching the sun come up and saw quite a few sufers out. On a sad note saw a beached dolphin that they were removing from the beach. Not sure how that happened but that was the first time I have seen one stuck on shore.

I felt pretty good today but the legs were a little tired. Probably from jumping back to full mileage this week. It is kind of what I expected. Also, it is windy down by the beach so my pace went back and forth depending on the wind.

1:11:50 (7:59 avg)

Virginia Beach, VA:  Another run along the boardwalk this morning.  It was warmer (63) and very windy this morning.  I had a hard time getting awake this morning so started off real easy.  I didn't fight the wind and just slowed the pace when running into the wind then picked it up when I had the wind to my back.  Overall a decent run.  I am heading back home today and boy am I glad.  This has been a long week.  I am happy with the training this week while traveling.

1:12:42 (8:05 avg)

Glad to be back home today and it was a great morning for running.  It was around 55 with no wind.  I felt good this morning and started off easy.  As I went along I picked up the pace and then ran the last couple of mile close to MP.  I was suprised to feel good after the travel and a full week of running.  Hopefully, tomorrow I can go longer.  Also, I am starting to put together a summer racing/training schedule.  I think I will run some 10ks and maybe another half before building up for another fall marathon.  I want to take my mileage up some and also add in more quality sessions. 

53:59 (7:43 avg)

We had a lot of thunderstorms through the night but luckily they stopped early this morning and I was able to get out for my run.  It was 65, humid and windy.  I was a little stiff this morning.  I played golf for the first time this year and walked so probably used a few muscles I am not used to using.  However, after a couple of miles I felt loosened up and ready to go.  Around 3 or 4 miles I went through some kind of a blood sugar drop or something I felt real weak all of the sudden.  The only thing different I did this morning was take a gel before I started.  Not sure if that caused the problem or not but it only lasted a couple of miles then I felt fine again.  After that I just ran easy and crusied along.  I did have to run the last 7 miles into the wind and it was stronger than I thought it was going to be.  Overall a good run and a good week for me.

1:51:24 (7:58 avg)

It was a beautiful morning today for running. It was cooler (46) and sunny with no wind. I felt pretty good this morning coming off a rest day yesterday. I started out easy and just gradually picked up the pace as I went along. This was one of those runs where I just kind of zoned out. I had a lot on my mind so it was good to just clear the head and I felt much better when I got back.

1:17:25 (7:45 avg)

My wife had an early morning appointment and my daughter was home from school sick so I stayed with her and ran on the TM.  Pretty boring run especially since it was absolutely beautiful outside.  I felt good and the run felt easy.  I think I am ready to start back to some faster running now so will try to mix that in in the next few days.  I am heading to Philadelphia this afternoon for a couple of days.  I haven't been there in awhile so not sure what the running routes will be like.  Hopefully, I can find some good places to run.  I don't want to be stuck on the hotel TM.

61:45 (7:43 avg)

Philadelphia. It was a nice morning around 50 and sunny. I found I a good place to run down along the river. I felt pretty good starting out and planned on doing some MP miles. After a 2 mile warmup I picked it up to MP. I ran 6 miles between 6:45 and 7:00. Most were closer to 7. I felt fairly comfortable the whole way even considering this was probably faster than MP for me. The last mile was up a huge hill so even though I was cooling down it added to the workout.

65:33 (7:17 avg)

Philadelphia. Another beautiful morning for running. It was low 50s with no wind. I ran the same route as yesterday down along the river. I just took it easy and ran by feel. I felt pretty good but was tired from not sleeping very good the last couple of days. Heading back home this afternoon.

65:15 (8:09 avg)

Back home and it was a nice morning 68 but the humidity is starting to get up.  We are visiting family this weekend so wanted to knock out the long run today since time will probably be short on the weekend. I felt good starting out and ran along easy.  I didn't take into account the warmer temps and higher humidity so I didn't take any fluids with me.  After about 10 miles that started to catch up with me so I just slowed down a little but was definitely getting tired toward the end.  When I got home I re-weighed myself and I lost about 3.5 lbs and that was after drinking a glass of water.  I guess summer is almost here and need to plan to take fluids with me on these longer runs.

1:51:33 (7:58 avg)

In ky visiting my wife's family. It was a warm morning with some wind. I just ran easy after yesterdays longer run. I felt pretty good and got in some hills which was good. I did some hill sprints at the end.

50:15

It was raining hard all morning so I finally gave up going outside and just ran on the treadmill.  I wanted to go to the track today and do some 800's so I just did the same on the treadmill.  I would have perferred to do this on the track but I guess you just have to take what you are given.  I did a 2 mile warmup then did 7 x 800 at 6:00 pace with a 400 recovery.  I felt good and controlled through the workout but could start to feel the effort on the last couple.  It was good to get the legs moving faster but I really want to get outside and do the same workout to see where I am at.  Hope everyone has a great Memorial Day!

57:25 (7:11 avg)

Very nice morning (55, sunny) for running.  I just did an easy recovery run.  I felt good and just enjoyed the great morning.  I did have a little pain in my left knee for about 1/2 mile but other than that everything went smooth.  Stayed up too late last night so was a little tired.  Need to get back into the routine after the long weekend.

54:55 (7:51 avg)

PM:  Traveled to Huntsville, AL for meetings then was able to get out for another run this evening.  It was warm (80) and humid.  I felt really good running so just kind of ran by feel and ended up running around 3 miles probably close to MP.  I didn't really pay attention to the splits or the time but was probably in the 7:10 to 7:20 range.  I was glad to get in another run and glad I felt good after running this morning and traveling.

45:05 (7:31 avg)

This is the first day that all the travel finally caught up with me.  I didn't get much sleep last night and had some important meetings so slept later hoping to run later in the day but the day got away from me and never got a chance.  Hope to get back on schedule tomorrow.

Huntsville, AL:  It was warm and humid this morning (68).  I had a hard time getting going this morning but once I got moving I was glad I got out early.  I felt pretty good running but just took it easy the whole way.  I am heading back home tonight so probably won't be able to get in another run today.

63:52 (7:59 avg)

I back home late last night so slept in a little later today.  It was warm when I got out (65) with a little wind.  I felt pretty good running but had some pain in my left knee.  It didn't bother me the whole time but probably need to ice to see if I can get it taken care of before it gets worse.  I am planning on running a longer run tomorrow if the weather is good and I can get my landscaping projects finally completed.

1:10:12 (7:48 avg)

Still trying to catch up on sleep so got out later than planned today.  I'm not sure what the temp was when I started but it was 71 when I got home.  It was a beautiful sunny but windy day.  I felt good starting out and just crusied along.  I ran out and back along 300 S and it was one of those days where you feel like you are running into the wind the whole way.  It was coming from the side but always felt like it was quartering into me.  I ran into my neighbor riding his bike around 10  and slowed down and talked with him for about a mile.  After that I picked it up for a couple of miles but then I started feeling tired so slowed back down to easy pace.  I felt like the wind just finally wore me down plus I know that my endurance is not where it needs to be so I will keep working on that.  I was glad to get in a longer run and I think this may be my longest run so far this year which is not good.  Now off to do some yard work.

2:09:25 (8:05 avg)