Sherri wanted to stop by the store on the way home from work, so I got a late start. It was 54 degrees with a strong breeze at 6:15 and on the verge of darkness. I wanted to hurry for safety reasons - there are no street lights on my route. I probably shouldn't have ran like crazy, though, on the last run before the Clarksville Half Marathon. Instead, I risked getting injured two days before the race I've been waiting almost a year for, and instead of giving my legs some recovery time, I pushed them to the limits. The good news is that the previous pains had gone away; there's just a little soreness in my right ankle.
Running crazy. Mile 1 was at 7:22. "Hey," I thought to myself, "that's pretty good." Then came Mile 2 at 7:12. Although I've blogged from time to time about how long it took to run each mile of a run, I've never really kept track of each mile. And I'm not going back through all the blog entries, which still wouldn't give me all the "per miles", because I didn't enter them all. Plus, my fastest miles were probably in actual races in which I did not wear my GPS, and I only know the final time and pace. Having said all that, I still feel like 7:12 is my fastest mile in 20 years. Mile 3, my consistent slow mile, was 7:37. My total time of 22:11 gave me my fastest pace in 20 years at 7:24, which beat the Houston County 5k by 3 seconds per mile. When training runs become faster than actual races, I feel like I am improving.
Thursday, October 28, 2010
Wednesday, October 27, 2010
After Monday's 5 miler, I was awaken several times during the night by a sharp pain shooting across the lower shin of my right leg. Occasionally, the pain shot through it on Tuesday and Wednesday. Of course, it occurred during Wednesday's run. It doesn't happen that often, so I'm not really worried about it affecting me on Saturday.
Mile 1 as at 8:00 and Mile 2 at 8:06. This got me to thinking about finishing the 4 mile run with a pace of 8:00. I knew I had to push a little for my usually slow Mile # 3 to do so. Again, an 8:06. Now, I had to run Mile 4 in 7:48 or less. I tried to maintain a fast pace, but I didn't feel like it was any faster than the previous 3 miles. So, with less than a 1/4 mile to go, I sprinted the best I could. Mile 4 - 7:33! I did it! Why? I don't know. Total time: 31:45; Pace: 7:56.
Mile 1 as at 8:00 and Mile 2 at 8:06. This got me to thinking about finishing the 4 mile run with a pace of 8:00. I knew I had to push a little for my usually slow Mile # 3 to do so. Again, an 8:06. Now, I had to run Mile 4 in 7:48 or less. I tried to maintain a fast pace, but I didn't feel like it was any faster than the previous 3 miles. So, with less than a 1/4 mile to go, I sprinted the best I could. Mile 4 - 7:33! I did it! Why? I don't know. Total time: 31:45; Pace: 7:56.
Tuesday, October 26, 2010
Monday, October 25, 2010
It was cloudy and 71 degrees when I headed out about 5:30 pm. I felt like I had a lot of strikes against me for what was supposed to be an "easy" run with the half marathon just days away. I was still recovering from having weekend visitors, eating way too much pizza (pizza sub Friday night, pizza for lunch and supper Saturday, a couple of small pieces that were leftover for lunch Sunday, and some pizza at my dad's Sunday night at his birthday get together; plus, all the other junk food over the weekend), running the two races Saturday, and my shins were killing me. Other than mile 1, they were all over 9:00 - 8:40, 9:35, 9:31, 9:13, and 9:03. It felt like I was running faster than these times, though. Total time: 46:02. Pace: 9:12. (A downer: I weighed 170.8 this morning; the first time I have been over 170 since July 19 and the half marathon is this weekend! When I should be at my lowest, I'm at my highest!)
10/23/10 - Sango Scamper 10k and 5k
I was not really prepared for these early morning races. Holly, Derek, and Max came in from Mississippi last night. After we ate (I had a whole pizza sub from Paul's, plus some chips and cookies while waiting on Sherri to get home with the subs), Derek and I went to Rural King, Lowe's, and Home Depot. He was looking to buy a generator. Well, long story short, he didn't buy anything, and I didn't get in bed until 11:30. I got up at 5:30 and headed out before 6:30. It was 43 degrees when I left. I drank some coffee and ate a couple of waffles (without syrup) on the way to the Sango United Methodist Church. After getting my race bag, I drank some PowerAde. Ten minutes until start.
The 10k was first. I began kind of in the middle of the pack. Even though I started out a little fast, I slowed down and resisted the urge to weave around people. Finally, everybody thinned out and I found a comfortable - but faster than usual - pace. 7:50, 8:16, 8:09, 8:09, 7:48, 7:48, and 1:40 for last 0.2 miles. Total official time: 49:40. Pace: 8:01. Finished second in my age group (40-44).
Since it was cool and breezy, I sat in my truck between races. For some dumb reason, I did not bring a dry shirt for the second race. I finished off my 32 oz PowerAde and waited until about 8:30 and headed toward the starting line.
I wanted to run the 5k a little better than what I did. However, the food, late night, and the 10k took care of that. It also seemed to be getting a little cooler as I was running the 5k versus the 10k. I ran 7:45, 8:02, 7:44, and 0:42 for the last 0.1 miles. My total time was 24:13. I was wanting it to be under 24:00. My pace was 7:49. I won my age group (40-44).
I did not stay around for the awards, because Max and Lainey were having a birthday party at the armory in Tennessee Ridge. I tried to watch Alabama and Tennessee that evening, but had trouble staying awake. After halftime, I slept through just about the whole thing. It was only 13-10 (Alabama) at halftime, but not even the close score could keep me awake. The final score ended up being around 41-10.
The 10k was first. I began kind of in the middle of the pack. Even though I started out a little fast, I slowed down and resisted the urge to weave around people. Finally, everybody thinned out and I found a comfortable - but faster than usual - pace. 7:50, 8:16, 8:09, 8:09, 7:48, 7:48, and 1:40 for last 0.2 miles. Total official time: 49:40. Pace: 8:01. Finished second in my age group (40-44).
Since it was cool and breezy, I sat in my truck between races. For some dumb reason, I did not bring a dry shirt for the second race. I finished off my 32 oz PowerAde and waited until about 8:30 and headed toward the starting line.
I wanted to run the 5k a little better than what I did. However, the food, late night, and the 10k took care of that. It also seemed to be getting a little cooler as I was running the 5k versus the 10k. I ran 7:45, 8:02, 7:44, and 0:42 for the last 0.1 miles. My total time was 24:13. I was wanting it to be under 24:00. My pace was 7:49. I won my age group (40-44).
I did not stay around for the awards, because Max and Lainey were having a birthday party at the armory in Tennessee Ridge. I tried to watch Alabama and Tennessee that evening, but had trouble staying awake. After halftime, I slept through just about the whole thing. It was only 13-10 (Alabama) at halftime, but not even the close score could keep me awake. The final score ended up being around 41-10.
Thursday, October 21, 2010
Missed a Day and Now Feeling Ill
I did not run on Wednesday - a week-and-a-half away from the half marathon and I did not run. I had other things on my mind to do. Buy and replace a belt on the lawnmower. I stopped at a few places and none had the belt I needed, so I didn't have to put the belt on when I got home. I was also to help Sherri around the house (at least vacuum downstairs), but since she did not have to keep Lainey all day, she had it all done, except shampooing the downstairs carpet. Now, what was I to do? Run. No. I just couldn't make myself get out the door. So, what did I do? I sat in front of the TV and ate. I ate some Goldfish - a lot of Goldfish, 2 bowls of cereal, 2 waffles, some cookies, and a bowl of ice cream. I guess it wasn't THAT bad. But I did not run!
Today, before leaving work, my throat began to feel a little sore. This led to a struggle of "run because I'm scheduled to, plus I skipped yesterday/don't run to avoid the risk of sickness". Of course, I was heavily leading toward the "don't run", but I ran. It was 67 degrees. I wore shorts, a short sleeve shirt, and a skull cap. I wore the skull cap to keep my head warm - one of the handicaps of being bald. I sweated during the run, but I didn't feel that chill on the back of my scalp as I have done before while running in cool weather. Again, certain areas of the route seemed much cooler than others. Swallowing was a little difficult for the first couple of miles. I thought it would get worse as I continued to suck in the cool air, but it actually got easier.
I ran 5 miles at an easy pace. 8:21, 8:13, 8:20, 8:27, and 7:58, for a total time of 41:19, a pace of 8:16.
Today, before leaving work, my throat began to feel a little sore. This led to a struggle of "run because I'm scheduled to, plus I skipped yesterday/don't run to avoid the risk of sickness". Of course, I was heavily leading toward the "don't run", but I ran. It was 67 degrees. I wore shorts, a short sleeve shirt, and a skull cap. I wore the skull cap to keep my head warm - one of the handicaps of being bald. I sweated during the run, but I didn't feel that chill on the back of my scalp as I have done before while running in cool weather. Again, certain areas of the route seemed much cooler than others. Swallowing was a little difficult for the first couple of miles. I thought it would get worse as I continued to suck in the cool air, but it actually got easier.
I ran 5 miles at an easy pace. 8:21, 8:13, 8:20, 8:27, and 7:58, for a total time of 41:19, a pace of 8:16.
Tuesday, October 19, 2010
Monday, October 18, 2010
I ran 13 miles Saturday and the thought of not being able to complete the run without walking didn't enter my mind until about mile 9. Today, the thought entered my mind at about the first half mile, and this was only a 4 mile run. Thankfully, I was able to keep up a jog for the whole way on both runs.
After Saturday's long run, I was worried my ITB would give me some problems. For some strange reason, it felt better on Sunday than it has for a long time. It also felt good today.
It was 70 degrees when I finished, soaked with sweat, but I was cold. There were some areas on my route that felt as if the temperature was 10 degrees cooler than most of the route.
The run was slow and easy - 8:45, 9:06, 9:03, and 8:55. Total time: 35:49. Pace: 8:57.
After Saturday's long run, I was worried my ITB would give me some problems. For some strange reason, it felt better on Sunday than it has for a long time. It also felt good today.
It was 70 degrees when I finished, soaked with sweat, but I was cold. There were some areas on my route that felt as if the temperature was 10 degrees cooler than most of the route.
The run was slow and easy - 8:45, 9:06, 9:03, and 8:55. Total time: 35:49. Pace: 8:57.
Saturday, October 16, 2010
13.1 Miles - (Mile 3 was at it again)
It was a chilly 38 degrees at 7:00 this morning. After buying some outdoor play sets and checking out the other yard sales at our community yard sale (in which we did not participate, even though we really needed to) and going to the dump, I finally headed out at noon for my 13.1 mile run. The temperature was finally up to 76 degrees. I drank a cup of coffee early in the morning, ate a couple of waffles between 9 and 10:00, and washed them down with a swig of Dr. Pepper. The I ate 2 pieces of bread and drank 16 oz of PowerAde right before heading out the door. I didn't know if this would be enough fuel for 13 miles. I also carried some gummy Star Burst that I began eating on after the half-way point. I'm making note of it, because I felt pretty good during the run. Of course, I was running on empty toward the end - no matter what I ate, I would be slowing down at the end. I was worried about my ITB, since it has been bothering me for awhile. During the first couple of miles, a sharp pain ran through it a few times. Since overuse is one of the causes of ITBS, I was afraid that I would not be able to complete the entire run, but the problem went away.
As usual Mile 3 was my slowest mile until Mile 12 - both were 9:17. The times per mile were as follows:
1. 8:43
2. 8:45
3. 9:17
4. 8:59
5. 8:38
6. 8:48
7. 8:48
8. 8:38
9. 8:38
10. 8:45
11. 9:03
12. 9:17
13. 10:07
last 0.1 miles 0:47
I seemed to have hit a groove on Miles 5 through 10, before losing stamina. My overall time was 1:57:11 for a pace of 8:57 per mile. This is my fastest pace of anything 9 miles or more. The pace was 1 second faster than I ran the Oxford Half Marathon and 4 seconds better than Clarksville Half last year. I will be happy if I can repeat this pace in 2 weeks!
As usual Mile 3 was my slowest mile until Mile 12 - both were 9:17. The times per mile were as follows:
1. 8:43
2. 8:45
3. 9:17
4. 8:59
5. 8:38
6. 8:48
7. 8:48
8. 8:38
9. 8:38
10. 8:45
11. 9:03
12. 9:17
13. 10:07
last 0.1 miles 0:47
I seemed to have hit a groove on Miles 5 through 10, before losing stamina. My overall time was 1:57:11 for a pace of 8:57 per mile. This is my fastest pace of anything 9 miles or more. The pace was 1 second faster than I ran the Oxford Half Marathon and 4 seconds better than Clarksville Half last year. I will be happy if I can repeat this pace in 2 weeks!
Friday, October 15, 2010
Thursday, October 14, 2010
When I headed out about 5:30 pm, it was a cool 65 degrees. Since the sun is going down sooner, the trees already had the sun blocked, so I was running in the shade with a slight breeze. When I finished the run, the temperature had dropped to 57 degrees.
Nothing spectacular for this 7 miler, but I did run faster toward the end. 8:51, 9:03, 9:24 (my slow 3rd mile), 9:17, 8:34, 8:38, and 8:05. Total time: 01:01:52. Pace: 8:50.
Nothing spectacular for this 7 miler, but I did run faster toward the end. 8:51, 9:03, 9:24 (my slow 3rd mile), 9:17, 8:34, 8:38, and 8:05. Total time: 01:01:52. Pace: 8:50.
Wednesday, October 13, 2010
Out of my Head!
I had 7 miles scheduled for today and 5 for tomorrow. I had to make a couple of stops on the way home from work, so I decided to swap days to avoid running in the dark. My right ITB has been bothering me the last couple of days, which makes this run even more "out of my head". I probably should not have pushed it like I did, but I was racing against "Darkness". Then "The Clock" entered the race.
My first mile was 7:57. I was surprised, but didn't think much about it. I had 4 more miles to go and knew I would be slowing down. Mile 2 was a little more of a shocker - 8:08 - still a pretty good pace. Mile 3 is usually the mile I slow down in and my times remain around, until pushing some during my last mile. Today, it was 2 seconds faster than Mile 2. That's when it hit me: "I'm hanging around 8:00 miles, and I know I will push during Mile 5 (and hopefully, it will be under 8:00). Could I possibly run 5 miles under an 8:00 pace?" I ran Mile 4 like it was the last mile. I felt like I had slowed down quite a bit during the last half of it, and I may have, but the overall Mile 4 pace was 7:51. Through 4 miles, I was at 8:02. Now, I had to erase those 2 seconds. I ran hard. I was going to do it. At least, try to do it. For some reason, Mile 5 - the same stretch of road I've ran many times for Mile 5 - seemed a lot longer today. Finally, the beep of the watch I had been waiting for - Mile 5 complete!
Last week, I set a new best pace for 5 or more miles at 8:20. This week it was broken - shattered. My total time was 39:43, a pace of 7:57. To non-runners, the 1 minute and 58 seconds difference between last week and this week may only be "2 minutes", but for a runner (or for me anyway), it is a long time.
My first mile was 7:57. I was surprised, but didn't think much about it. I had 4 more miles to go and knew I would be slowing down. Mile 2 was a little more of a shocker - 8:08 - still a pretty good pace. Mile 3 is usually the mile I slow down in and my times remain around, until pushing some during my last mile. Today, it was 2 seconds faster than Mile 2. That's when it hit me: "I'm hanging around 8:00 miles, and I know I will push during Mile 5 (and hopefully, it will be under 8:00). Could I possibly run 5 miles under an 8:00 pace?" I ran Mile 4 like it was the last mile. I felt like I had slowed down quite a bit during the last half of it, and I may have, but the overall Mile 4 pace was 7:51. Through 4 miles, I was at 8:02. Now, I had to erase those 2 seconds. I ran hard. I was going to do it. At least, try to do it. For some reason, Mile 5 - the same stretch of road I've ran many times for Mile 5 - seemed a lot longer today. Finally, the beep of the watch I had been waiting for - Mile 5 complete!
Last week, I set a new best pace for 5 or more miles at 8:20. This week it was broken - shattered. My total time was 39:43, a pace of 7:57. To non-runners, the 1 minute and 58 seconds difference between last week and this week may only be "2 minutes", but for a runner (or for me anyway), it is a long time.
Monday, October 11, 2010
Slow 5 miler today. A week ago today, I ran my fastest 5 miler, but I decided I would run this one slow. I tried to put my pace on cruise control and just run for the fun of it. (If there is anything such thing as running for fun.) No pressure of time. No need to feel like I needed to push to make any progress in my running.
As usual, Mile 1 was a little fast at 8:32. Then 9:10, 9:28, and 9:06 - just cruising. Then came Mile 5, and I gave in and pushed a little at the end. It was my fastest mile of the run by 1 second. Total time: 44:46. Pace: 8:57.
As usual, Mile 1 was a little fast at 8:32. Then 9:10, 9:28, and 9:06 - just cruising. Then came Mile 5, and I gave in and pushed a little at the end. It was my fastest mile of the run by 1 second. Total time: 44:46. Pace: 8:57.
Saturday, October 9, 2010
APSU Homecoming 5k
I ran the APSU Homecoming 5K in 24:04 (unofficial). This was about a minute slower than the Houston County Fair 5k. I was kind of surprised, though. The HC Fair had a flat course, while the APSU 5k was hilly. I was also feeling full. I ate pizza Thursday night, carried the leftovers to work for lunch Friday, and stuffed myself at O'Charley's Friday night. I was miserable. The 7:46 pace is my second best pace.
After completing the race, I headed to the refreshments. No water! No sports drink! What? They did have coffee and hot chocolate. When registration began at 6:30, it was cool, but the temperature was to reach the mid- to upper 80's. I guess they just weren't thinking. I didn't try, but I bet it's not easy to turn up a cup of hot coffee/chocolate to quench your thirst after a 3-mile run. I will give them credit for having little cups of orange juice, but downing a few cups of acid was not really wanted I needed at the moment. They did have bagels, bananas, donuts, and some other food items. In reference to an 80's Wendy's commercial: "Where's the water?"
I walked to my truck where I had about 4 oz of PowerAde left. (I drank a coffee and about 10 oz of PowerAde before the race). I needed more, but would have to wait until I got home. I walked back to the registration area and waited to see if I placed in my age group. I was second in the 40-44 age group.
Needless to say, I was planning on running 11 miles when I got home, but it did not happen. I had 14 scheduled, so I was going to subtract 3 from it. I don't know how bad it will affect me by running 5k's on days I should be doing my long runs. I feel confident that I can complete the half marathon coming up in 3 weeks, but I want to be able to run it faster than last year. I don't care if it's just 30 seconds, I just want to improve on it.
Sad Note: #1 Alabama lost to #19(?) South Carolina.
After completing the race, I headed to the refreshments. No water! No sports drink! What? They did have coffee and hot chocolate. When registration began at 6:30, it was cool, but the temperature was to reach the mid- to upper 80's. I guess they just weren't thinking. I didn't try, but I bet it's not easy to turn up a cup of hot coffee/chocolate to quench your thirst after a 3-mile run. I will give them credit for having little cups of orange juice, but downing a few cups of acid was not really wanted I needed at the moment. They did have bagels, bananas, donuts, and some other food items. In reference to an 80's Wendy's commercial: "Where's the water?"
I walked to my truck where I had about 4 oz of PowerAde left. (I drank a coffee and about 10 oz of PowerAde before the race). I needed more, but would have to wait until I got home. I walked back to the registration area and waited to see if I placed in my age group. I was second in the 40-44 age group.
Needless to say, I was planning on running 11 miles when I got home, but it did not happen. I had 14 scheduled, so I was going to subtract 3 from it. I don't know how bad it will affect me by running 5k's on days I should be doing my long runs. I feel confident that I can complete the half marathon coming up in 3 weeks, but I want to be able to run it faster than last year. I don't care if it's just 30 seconds, I just want to improve on it.
Sad Note: #1 Alabama lost to #19(?) South Carolina.
Friday, October 8, 2010
October 7, 2010
Uneventful run, except for the pains. My calves were still sore, my shins hurt at times, and my right knee. I need to be careful with the knee. I have all these pains with the APSU Homecoming 5k on Saturday. Hopefully, Friday's rest day will help out.
I ran 4 miles, trying to be easy on the legs. I was consistently getting slower - 8:36, 8:48, 8:52, 9:03, for a total time of 35:19, a pace of 8:50.
I ran 4 miles, trying to be easy on the legs. I was consistently getting slower - 8:36, 8:48, 8:52, 9:03, for a total time of 35:19, a pace of 8:50.
Wednesday, October 6, 2010
October 6, 2010
This afternoon at work my calves began feeling sore. I don't know why. They felt fine Monday night after my 5 mile run, and there was no indication of any soreness on Tuesday. Anyway, I ran today's 6 miles hoping to work the soreness out. At times, I didn't feel anything, but most of the time I did - nothing major, just a little discomfort. I usually try to run the first mile at a pace that would be consistent with my overall time, but tend to start out too fast. My sore calves solved that problem for today. It was still faster that I thought, because I felt like I was hardly moving. Mile 1 was 8:47. The rest of the run was just another run with miles 2 through 6 at 9:10, 9:17, 9:20, 9:24, and 8:02. I did push somewhat on the last mile, because it was getting dark and I was on the main road. My overall time was 54:00 even, a 9:00 pace.
Monday, October 4, 2010
Fastest Pace for 5+ Miles
Even though today's weight was the most I have weighed since July 19, I was able to run at a pace faster than any previous runs of 5 or more miles. I did have some motivation, though. We picked up a pizza on the way home from work and I could not wait to get home to eat!
My shins were still a little sore, as were the tops of my feet where they connect to the ankle/leg. It was a cool 61 degrees with a brisk breeze, so I wore a long sleeve shirt for the first time this season. I ran the 5 miles in 41:41, a pace of 8:20. My miles were 8:14 (started too fast), 8:45 (more like it), 8:41 (still good), 8:17 (getting closer to the pizza), and 7:44 (pizza!).
My shins were still a little sore, as were the tops of my feet where they connect to the ankle/leg. It was a cool 61 degrees with a brisk breeze, so I wore a long sleeve shirt for the first time this season. I ran the 5 miles in 41:41, a pace of 8:20. My miles were 8:14 (started too fast), 8:45 (more like it), 8:41 (still good), 8:17 (getting closer to the pizza), and 7:44 (pizza!).
Saturday, October 2, 2010
Survived the Taylor, Mississippi Bigfoot
I ran 12 miles while visiting in Mississippi. It is 2.5 miles from Holly's house in Oxford to the Taylor city limit sign. I ran by some wooded areas and some open fields to the "ghost" town in the video. There is a post office not visible in the video that is still open. The town is about 5.5 miles from Holly's house, so I ran another half mile and turned around. Although I spent 7 of my 12 miles running in Taylor, I did not encounter the Taylor, Mississippi big foot, or as the locals call it - Loup Garou.
It was cool when I headed out at 8:30, and was just right by 9:30. I believe this helped with my pace, because I didn't eat a singe bite before or during the run. I only had about 6 oz of PowerAde before the run and nothing during. I know not a good idea. I was hoping to run at a 10 minute pace, but wasn't really counting on it. Most of the run was flat, but it started and ended on some "major" hills. Major Hills. I am very happy with my time of 1:57:46 (9:49 pace). No heart monitor.
Hilarious.
It was cool when I headed out at 8:30, and was just right by 9:30. I believe this helped with my pace, because I didn't eat a singe bite before or during the run. I only had about 6 oz of PowerAde before the run and nothing during. I know not a good idea. I was hoping to run at a 10 minute pace, but wasn't really counting on it. Most of the run was flat, but it started and ended on some "major" hills. Major Hills. I am very happy with my time of 1:57:46 (9:49 pace). No heart monitor.
Hilarious.
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