Running in Life's Slow Lane

Got the 4.0 mile jog does as the sun set which made the last mile or so very lonely as I ran in the dark and cold. Pace was very slow which was fitting for the first run of the new year.

2.00 miles done at an incredibly slow pace as the wind and cooler temps diminished my desire to be outdoors.

Somehow managed to get through 2.00 miles at a quicker pace though for the second night in a row I was unable to fall asleep until far too late. Tomorrow is a 5K time trial to judge where I stand as I pick up the training schedule in earnest.

5K done at a 11:00/mi pace. Now that I have a baseline we'll see where I stand in a few weeks at the next trial.

Had nothing better to do while waiting on the son to finish his dance class so jogged for 2 miles. 

This week's long run was 5 miles so it was done in the cold, wind, sleet, snow and mist as I wanted to Kristoffer's to finish his rehearsal for Footloose in Duncan, Oklahoma. Managed to pick up the pace and keep the entire thing averaged at 12:05/mi. 

Bitter cold and brisk winds kept me indoors on the treadmill for today's 2 mile jog. Looking at the forecast temperatures it may be Thursday or later before I venture onto the streets.

I was only after a 2.0 mile jog but got thwarted when the belt on the treadmill started slipping.

I got through today's 5 mile run. The turns into the north wind were brutal so I didn't hit the tempo pace. Equated the cold legs of the run as a level of effort equal to the tempo pace.

I knew tomorrow is a result day so I pushed the pace on today's short jog. Feeling good about the results as I managed to average 10:30/mi. Though it was still cool I ran without the tights today and my knees were sore afterward. I am chalking up the sore knees to the stress of the faster pace. The knees get tomorrow to rest and Sunday is a long slow run.

Got the 6 miler done today and survived another driver that somehow missed seeing me as I crossed in front of him at a 4 way stop. I literally saw him look both left and right but somehow he never actually saw me. Clearly, I am just THAT fast.

Short jog through the park. No drivers to fear in the park.

Got it done. Much slower than I intended but it felt plenty hard.

It was shockingly cold with a hard wind but I managed the 2 mile jog and then kept going to fill out 30 minutes.

This was scheduled to be my long run of the week for 6 miles but after a tiring weekend and a long drive to Kansas City I could only manage 2 on the treadmill.

Okay, got yesterday's scheduled long run done today. All good right? The body doesn't know the mileage was for yesterday. Had to do it all on the treadmill as the snow is quite deep and folks haven't gotten to the point of clearing the sidewalks or running paths yet. Not ready to try my luck running in the road after dark in the winter.

Spent 17 minutes on the recumbent exercise bike before stepping onto the treadmill for a 2 mile jog. My quads definitely felt the bicycle work.

I think this may be the first time outside of a half-marathon that I have ran more miles than the number of hours slept the night before. It wasn't fun but it got done.

Snow has finally melted from enough byways that I got out on the streets for today's short 2+ jog. The temperatures are forecast to drop so tomorrow's 7 may have to get done indoors. Booo.

Hotel fitness rooms are evil.

Got the long run done on a treadmill.

Just 2 short miles on the treadmill during day 1 of the KC Blizzard of 2011!

3.00 miles on the treadmill. Ran a good pace. Tomorrow is marked as a 3 mile time trial on my schedule but that's not something I want to do on a treadmill.

Nice slow run on a very pleasant evening in Suffolk, Va.

A quick 2 mile trip on the treadmill.

Wow, 8 miles is a long way to run AND when you run as slow as I do, it is a long TIME to run. Got it done though.

A little active recovery after yesterday's 8 miler. First mile at 10:10/mi -- a "fast" mile for me -- the second mile just a trot to get back to the hotel. Already dreading the 8 miler on Sunday.

Today was all about losing the battle of mental toughness. Just too many things were proving to irritate me and I couldn't get past them to get into a running groove. Cut the run off an 3.00 miles and will work on getting myself sorted out for tomorrow's run.

Given my ankle nearly an entire week to recover. It is feeling stronger and rarely hurts so I took it for a leisurely 2.00 mile jog.

Another short jog as I am trying to be sure the ankle is not going to suffer terribly from some exercise. No increase in pain during the run or after. Walked another 1+ miles after the jog. Stretches afterward.

Not sleeping well because I can't get the temperature in the hotel room low enough. Maybe the chilly north wind blowing through this evening will help with the issue. Trying to remember to stretch a bit after each run. Left calf/ankle felt fatigued after 3 but no persisting soreness.

Well work is frustrating so running has to take up the slack.

An hour of running in the park. Actually I think it was an hour and one minute but close enoughl

Jogged through the streets of Philadelphia. Great weather.

2.00 jog in the park. 

Steady jog through the park. Trying to get my miles built back up after the recent travels but also trying to do it sanely and not get injured. Tough pushing through the steady south winds.

A short jog made tough by the strong southwest winds. When I finished my hips were sore and I assume that was due to the effort required to push through the wind. 

Got the band on my Garmin Forerunner replaced with a velco wrist strap so it was time to take the improved instrument out for a spin.

7.00 mi in 1:20:49 for an 11:33/mi average pace and burned 899 calories.

Outstanding pace for the distance. If I subtract the cool down running of the last mile my pace during the first 6 was a nice 11:27/mi. I am far from being able to maintain that over a full 13.1 at this point but I am happy with the progress.

Not sure how happy I will be tomorrow morning when the results of today's effort will be felt in my leg muscles.

I was struggling to find a way to fit a 9 mile run into my hectic Saturday plans when fortune shined upon me. Kristoffer's dance instructor wanted him to be at the studio for 2 hours tonight so I immediately changed my plan from a 3 miler to a "let's see what we can do" run. Managed to get 9 full miles done. The last 2 were definitely slow but no pain or discomfort beyond the usual tired-of-running stuff.

Now I can take it easy and not worry about trying to wedge runs into a busy weekend.

Checked into the hotel, changed clothes and climbed onto the treadmill before I had the chance to complain.

The hotel has far more guests wanting to use the treadmill than they have treadmills. I had to wait in line for my chance to do 7 miles.

Wanted to do 5 but the legs let me know they wanted a rest. Cut it short.

So 10.00 miles done in 4x 2.5mi segments. I know the treadmill is less strenuous on your body but without any sort of breeze I had swear pouring off of me quickly. Took breaks at 2.5mi marks because I needed mental rest.

Any way you look at it, there were 2.0 hours of running stored into the legs.

A very slow 5K jog on the treadmill to pass the time while laundry was going in the hotel.

Jogged along J. Blanchard Trail in Orlando. Good news: Weather is warmer than the week in Virginia. Bad news: Weather is warmer than the week in Virginia.

My legs were so tired and sore I just told myself to go as slow as necessary to get these miles done.

Closing in on the 01 May race date so I am feeling a bit anxious but after tonight's run I am confident I will be ready. I was able to do the first 6 miles nice and slow, pushed for about 4 miles (including 1 mile near 10:30) and then coasted for the last one. Put about 2 hours and 13 minutes into the legs so I am sure I will be feeling them tomorrow.

Ugh my legs were so tired and sore that these 5 miles took forever at a limp along pace. Got them done though.

Trudged through 8 miles at a snail's pace. Time to take a few days off and let everything recover.

Took the prescribed two days of rest -- away from running but not really resting from all the other tasks of life -- and came back to trudge through 12 miles today. The pace was horrible and I had to stop a few times but 12 miles is a far distance for me so that is okay.

Tomorrow is a shorter distance.

A quick trot through the park while Kristoffer is in dancing lessons.

Had planned to go 5 miles but I was feeling the affects of Thur/Fri stomach illness so cut it short.

Flew to Orlando and grabbed some lunch before hitting the streets for a full half-marathon. Stopped at each 3.5ish mark when some water fountains were available in the park to grab a drink and wet down my sweat rag. Plenty of sweating but I got it done.

Oklahoma City Memorial Half Marathon 2011

Sunday, 01 May 2011

13.25 mi in 2:31:56 avg 11:28/mi burning 1706  calories

Mile 1: 12:26/mi

Standing at the rear of the corral, slowly walking forward, cold rain dripping down the back of my neck then through the start line and going slow to see how the knee will take the effort as well as to avoid all of the other back-of-the-pack runners/walkers.

Mile 2: 12:25/mi

Over the railroad bridge which is the first big "hill" of the course, fighting my way through the many walls that the walkers insist on forming as they chat their way through the morning. Glad the walkers are here just wish they weren't THERE when I needed to run past. Is the rain easing a bit?

Mile 3: 12:22/mi

Beyond the first set of fluid stops and port-a-potties and exposed to the north winds that are bringing in the rain. Feeling confident that the knee is going to let me finish today. The album I had started on the iPod at the start line has finished. We'll see how far I go before I turn it back on.

Mile 4: 11:39/mi

Find a pair of other runners that are keeping a smooth pace similar to mine and follow them mindlessly. Take a good look at the state capitol as we pass. Feel very proud of our state. Wait! Are those clouds looking darker over there?

Mile 5: 11:21/mi

Switched back from sprinkles to actual rain. No worries I am comfortable in my clothes. Feeling good. Keep motoring.

Mile 6: 11:10/mi

Residential neighborhoods. These people are great. Families have set up their own "aid" stations, giving high fives, etc. Fun stuff. Just wish I didn't have to turn so many corners. Oh hey, there is a wedding party among the racers and they are stopping to get married DURING the race. Sadly, I am not going to stop and watch. CONGRATULATIONS we all yell as we pass.

Mile 7: 11:38/mi

Gorilla Hill! Very cute. The residents along the road up the hill have their own aid stations and at the top they have a large inflatable gorilla in the yard. Lots of cheering that if you can make the top of Gorilla Hill you can finish the race. BOOM -- hey is that thunder?

Mile 8: 10:54/mi

Feeling spunky coming through the residential neighborhood and knowing that we finally get to turn south so the wind will be at our back. Whoa! Who put this crazy shallow hill that seems to stretch forever on the course?

Mile 9: 11:08/mi

The hill continues... Did I complain about corners earlier? I would love a corner now as it gets a bit depressing to keep looking to the horizon and seeming like you are not getting anywhere. Did I mention this is one long slow hill?

Mile 10: 11:26/mi

Still climbing the hill. Rain, rain go away. Jacket is soaked through but the tech shirt underneath is fine. Water water everywhere. Keep running. Getting thirsty though.

Mile 11: 11:27/mi

Folks at the 11 mi pit stop were great! I grabbed a cup of something and threw it in the general direction of my open mouth. Some got inside. Most got on my chin and jacket. Stomach is ready for breakfast. Fading a bit.

Mile 12: 10:51/mi

FINALLY! off that *&^%$ hill and though we have an occasional climb it is broken up by some flats that let me rest the legs. Inside of thighs are reminding me that I did not spend a lot of time running in the last two weeks. Starting to see a lot of people falling into a walk and looking like they are spent. Got an orange slice! Oh thank you kind man with the orange slices you are my favorite.

Mile 13: 10:46/mi

Wow! I am within sight of getting my 2:30 goal so push. Folks are getting excited because they know the finish is close. Paces are picking up. Run to the finish line. Fly! Fly!

0.25 mi: 9:40/mi

Yay! We made it. Where is the water? Food? A dry place of any kind? Oh a medal? Why yes I would like one of those.

After crossing the finish line ...RAIN! I thought running the 13.1 miles was tough but shortly after I crossed the finish like the skies opened up and the temp dropped several degrees. There was no real shelter for all of the runners so I ate a few snacks and then headed to the hotel which was about 1 mile away. By the time I reached the hotel I could not feel my fingers or toes and my jaw hurt from clenching my chattering teeth together. Ugh!

Goals ...

In starting my training so many weeks ago I had set my goal at a 2:30:00 half marathon which had me planning for an 11:30/mi pace. Today's performance basically fell just short of the gold standard as I crossed the finish line at 2:32:01 on my watch but it is a definite shining silver. I ran the entire distance and finished with a pace under the 11:30/mi target. Given the rain and wind conditions as well as the sheer number of people on the course I am not sure I could have done much better. I also feel like I was a bit less cautious that I generally am about leaving something in reserve and really pushed on the hills to make sure I did not let myself coast just because the going got to be a challenge.

Very proud that Kristoffer ran all of today's 5K except for walking over the railroad bridge. He is interested in doing some more running and is discussing another 5K. Teresa did the 5K with Kristoffer and seems to have received a cold as her reward.

Very slow and very sore 2.00 mile trot through the park to start working through the stiffness from Sunday's effort.

Forced myself to get the pace of today's jog closer to the usual easy run. Stiff and sore to start but nothing serious. 

Workout Goal: 1 mi warmup and cool down, 4x 11:24 tempo miles
Total Distance: 4.00 mi    Total Time: 47:08    Avg Pace: 11:45/mi
Intervals:
    1.00 mi in 12:29
    1.00 mi in 11:33
    1.00 mi in 11:22
    1.00 mi in 11:35
   
Start Time: 5:40pm
Course/Location: Elmer Thomas Park

Weight: 176.8        Sleep: 6 hours

Weather: 83* F, winds N 17mph, clear skies, sunny

Clothing: shorts, wicking shirt

Notes: Had to cut the run short at 4.0 miles when my right knee became too painful to continue. Suspect ITB issues. Came home and iced, took ibuprofen. Will rest a few days and start slowly again when the pain is negligible.

A short easy jog to check out the results of a week of rest for the legs and knees. The right knee has been suffering what I think is ITBS. No pain or discomfort for 2 days or so after nursing it with ice and ibuprofen for most of a week.

Starting off the knee felt different than normal but not uncomfortable or painful. Went 0.5 mi at slower than easy, walked 5 min, jogged 0.5 mi at the slow end of easy, walked 5 min, and then 1.0 mi at a respectable easy pace for me. Finished with a bit more walking. No pain or tenderness seemed present.

We'll see what tomorrow morning reveals.

First time to attempt a little distance to see how the knee feels. Did it on a treadmill.

0.50 miles walking then alternated 0.25 mile very slow jogging and 0.25 mile walking.

Approximate distance since I was on the streets and had no GPS watch.

Did 10 minutes of walking then alternated 5 minutes of very slow jogging and 5 minutes of walking for a total of 30 more minutes. Estimate I probably managed to cover a total of 1 mile or so in the 3 turns at jogging.

Starting over from scratch with a 2.0 mile walk this evening. Hopefully after a few weeks of walking I will be ready for some slow jogging.

2.05 mi in 37:01. 

My struggles to get back into jogging were hampered by a week-long period of illness that seemed to alternate between an allergy outbreak to a mild flu. Whatever the case it seems to have finally passed and I need to get back on the streets.

0.50 mi walk
1.00 mi jog
0.25 mi walk
1.00 mi jog
0.25 mi walk
1.00 mi jog
0.25 mi walk

Quads are very sore after yesterday's effort so I dialed it back a bit. Each mile seems so long now that I have been away from it all summer.

0.25 mi walk
1.00 mi jog
0.25 mi walk
1.00 mi jog
0.15 mi walk

Another trip to the park and around the usual route.

0.50 mi walk
1.00 mi jog
0.25 mi walk
1.00 mi jog
0.25 mi walk
1.00 mi jog
0.25 mi walk

Another slow weary jog.

0.50 mi walk

1.00 mi jog

0.25 mi walk

1.00 mi jog

0.25 mi walk

One step closer to running that first 5K of the season.

0.50 mi walk

2.00 mi jog

0.25 mi walk

1.00 mi jog

Jogging in J. Blanchard Park of Orlando, FL.

0.50 mi walk
2.00 mi jog
0.25 mi walk
1.00 mi jog

Continuing to build up some mileage.

0.50 mi walk
1.00 mi jog
0.25 mi walk
1.00 mi jog
0.25 mi walk
2.00 mi jog

Pace is still horribly slow but that will improve.

Legs are definitely tired from yesterday's effort.

0.50 mi walk
2.00 mi jog
0.25 mi walk

0.50 mi walk
1.00 mi jog
0.25 mi walk
1.50 mi jog

Feeling the aches and pains I know from other times I have returned from an extended layoff.

0.50 mi walk
1.00 mi jog
0.25 mi walk
1.00 mi jog
0.25 mi walk
0.50 jog