So Tired

I had a day off after my decent 11 mile run on Saturday, but I was still feeling it. My whole body was tired for today's 4 mile run. I thought about taking a day off, but I don't need to miss a run if I don't have to, because there may come a time that I have to. Being tired isn't enough of an excuse!

It was 47 degrees at 5:15 pm, but it felt cooler than that. I guess the 60 degree temp on the last run has already ruined me. It was another bad 4 mile run, even though I did manage to keep my pace under 10:00 minutes at 9:54 (total time: 39:36). My heart rates: 157 avg, 169 max, 58 rest. Recovery 158 to 116.

God Showed Me

Well, it didn't take long for God to show me that I APPRECIATE the wind. When I started at 11:30, the temperature was a nice 58 degrees; when I finished about an hour and 45 minutes later, it was an amazing 64 degrees. I almost wore pants with a short sleeve shirt, but opted for shorts and a long sleeve T-shirt. Thankfully, I carried along a short sleeve shirt. I drove to the Salem United Methodist Church to run. When I got out of my truck, I changed into the short sleeve shirt. I wasn't far into the run when the sweat began. The breeze was a little too strong at times, but I welcomed it. After all, it was only hurting my aerodynamics :).

After my horrible last run in which my pace was 10:02 for a 4 mile run, today's 11 miler felt good. I was still at a 9:00 (1:20:57) pace after 9 miles! However, it was gone in a flash - LOL. My slowest mile (not Mile 3) to that point was Mile 9. I struggled to keep the pace under 9:00 during that mile. The only thing I had eaten all day was some Starburst Gummies on my drive to the church - I guess that was breakfast. Now, it was going on 1:00 - way past my lunch time, too. I had ran into "the wall" at about 7.5 miles. The times until then:

1. 8:44
2. 9:06
3. 9:03
4. 8:41
5. 8:38
6. 8:52
7. 8:59

My total time was about a minute faster than what I needed for a 9:00 pace, which means I could run the last 4 miles in about 9:15 and finish with my goal pace. Mile 8 was close - 9:21. I tried to push Mile 9, but just couldn't do it - 9:35. I then gave up. I was barely moving at times for the last 2 miles - Mile 10 was 10:11 and Mile 11 was 10:14. Even though I failed at my goal pace, which didn't come about until about halfway through the run, because after the other day's 4 mile disaster I was originally hoping for under 10:00, I was proud of my time. And I believe the great weather played a major role in my time. My total time was 1:41:22 for a pace of 9:13. My heart rates: 174 avg, 187 max, 58 rest, recovery from 185 to 137.

January 27, 2011

It was a rough 4 miles. My legs are so tired. The lower sections of my legs are sore. My right ITB was also hurting a little. Well, those are my excuses for running so slowly. The first mile was 9:18. After that, they were all over 10:00 - 10:07, 10:07 (mile 3 not the slowest), and 10:35. My total time was 40:07, a pace of 10:02. The slow running has gotten me close to setting personal heart rate records. 157 avg (3rd lowest); 171 max (2nd lowest); 58 rest (didn't check); 149 recovery from (2nd lowest); 112 recovery to (tied for 1st).

Have I Mentioned That I Hate the Wind?

Have I mentioned that I hate the wind? I know when summertime arrives I will be begging for the slightest breeze, but right now, I hate it. (We didn't go to work today, since we got 4 to 5 inches of snow). The good news is that half the time it was at my back. The bad news is that the temperature was 30 degrees and the windchill made it about 10 degrees colder. There were a few times the wind gusts were so strong I couldn't exhale - I almost lost my breath. I had to turn my head to the side to breath out. Enough complaining. Here are the numbers - 8:49, 9:06, 9:31 (slow #3), 9:13, and 8:31. I haven't seen 8:30 or better in awhile. I saw I had a chance for a 9:00 or better pace, so I really pushed Mile 5. I didn't make it, though. I finished in 45:10, a pace of 9:02. My heart rates: 172 avg, 188 max, 62 rest. Recovery from 186 to 126.

Monday, January 24, 2011

Another later than I wanted start (5:30 pm). It was 44 degrees and the streets were wet from an earlier rain. I had a descent temperature with no rain and no strong winds to run in. My legs were still tired from Saturday's 10-miler, and my lower shins were a little sore. My times: 9:10 (felt like I ran it faster), 9:38, 9:52, (my slow 3), and 8:56. A total time of 37:36 for a 9:24 pace. My heart rates: 162 avg, 182 max, 58 rest. Recovery was from 179 to 112. The 112 is my lowest recorded recovery number. The 67 point difference is also the best. As I posted before, it must be the cold weather.

My 6 lowest "Recovery To" numbers have been within just over the last month:
Jan. 24, 2011 112
Dec. 22, 2010 115
Jan. 11, 2011 119
Dec. 21, 2010 120
Jan. 10, 2011 120
Jan. 13, 2011 120

Three of my best four differences between "Recovery From" and "Recovery To" have been this month:
Jan. 24, 2011 67
Sept. 6, 2010 64
Jan. 11, 2011 62
Jan. 13, 2011 62

January 22, 2011

I was dreading this run, because I didn't think I was ready yet. I put it off until the afternoon (12:30), because the weather would be warmer (36 degrees). I drove up to Salem United Methodist Church to run Salem Ridge Road, because it is a flatter course than what I usually run. From the church to the end of the road and back is 5 miles, so I would have to run it twice. The first 2.5 miles were into a horrible wind; coming back was not so bad. I had planned on getting a drink at the halfway point, but felt pretty good so I turned and headed back into the wind. The wind on the 3rd 2.5 seemed to be as twice as bad as the first 2.5 miles, but at least I would have it to my back for the final 2.5.

Nothing special, just slow. Miles 6, 7, and 8 were all over 10:00. The first and last miles were barely under 9:00 (8:56 and 8:59). The rest were in the 9:00's toward the 10:00 side. My overall time was 1:37:28, a pace of 9:45. Heart rates: 163 avg, 181 max, 62 rest. Recovery 181 to 134.

January 21, 2011

I had my alarm set yesterday (Thursday) morning to get up 30 minutes early to run 3 miles before getting ready for work. When it went off, I reset it until the usual time to get up. Now, I would have to run when I got home from work. Sherri did not go to work and called me sometime after 12:00 to tell me it was sleeting and I should head home. It was still dry in Nashville, but I headed home about 1:00 anyway, because the weather-people predicted "it" was coming. I didn't see a drop of anything until I got to the Montgomery County line, and that was mostly just rain. I was stopped at a red light when I began to see a little sleet. A few minutes later snow was coming down pretty good. A Nashville news station reported that Clarksville had 88 wrecks in a 4 hour period. Sure glad I came home when I did. Needless to say, I did not run in the snow and cold yesterday.

We did not go to work this morning. Our road was more ice than snow. The grass seemed to have snow on it, but the pavement and concrete seemed to have ice. I did not want to risk falling while running on an icy road, so I reluctantly hopped on the elliptical machine. I was scheduled for 3 miles. I don't know how many "elliptical" miles I did, though. One screen gave me what I guess was yardage that would equal about 2.5 miles; another screen said I ran 8 miles, which is impossible. I need to read the booklet to find out what is what. All I know is that I did it for 30 minutes and hated every minute of it.

January 19,2011

We had to make a couple of stops on the way home from work. I sure didn't want to run when we got home. I dreaded getting out on the cold, dark, and lonely road, but I did it. It was 33 degrees at 6:00, and the longer I ran, the stronger the wind seemed to get. After all my recent complaints of windy runs, I think the last half mile of this run has been the worst. I thought my face was going to be wind-burned.

For the 5 miles, I ran 9:05, 9:24, 9:28, 10:00, and 8:56, for a total of 46:53 (a 9:23 pace). Heart Rate: 169 avg, 187 max, 62 rest. Recovery from 186 to 137.

Late Night Run

Monday's are never good days to get up early and run before getting ready for work. This Monday we even went to work two hours late, but I still couldn't force myself out of the bed to run beforehand. I knew we would be attending a Houston County middle school basketball games after work, so I would be able to run then. (Houston County was playing at Clarksville Academy, so we could see Colt Singleton play without having to really drive anywhere.) We got home from the game about 8:45. I didn't think about it - I just changed into my running clothes. I was doing it.

I was out the door by 9:00. It was 46 degrees and drizzling. Occasionally, the wind was blowing so hard it felt like a good rain hitting me in the face. The run was... well, just a run. I had eaten quite a bit before the games, and, two-and-a-half hours later, I was still feeling it. My times were not good - 8:52, 9:56, and 9:56, but not much slower than the paces I've been running lately. My total time was 28:44 (9:35 pace). Heart Rates: avg. 166, max. 180, rest 62. Recovery from 176 to 127.

According to logyourrun.com, I surpassed the 10,000 minute plateau. Since I've been running, I've logged 10,023.87 minutes.

Blame It On the Wind

Finally, a day that is to reach 50 degrees! I was contemplating on either wearing shorts with a long sleeve shirt or pants with a short sleeve shirt. I finally decided on wearing pants and a long sleeve shirt, hoping to sweat more and lose more weight. I'm glad I wore both long or I would have frozen to death. The wind was awful. The first 2 miles were okay, blowing from the side and not too strong. After completing Mile 2, I hit a 2 mile straight stretch and the wind - a STRONG wind - constantly blew against me. I turned around and headed back after completing Mile 4. I was thankful to have the wind at my back, for what I thought would be the 2 mile stretch back. That wasn't the case. The wind changed directions after Mile 5 was completed and began blowing against me at an angle. Before I could complete Mile 6, it was head-on again. I had to endure it for Miles 7 and 8, too. I was mad! I know running into the wind will help me, but it kept me from enjoying this run. I was excited for 50 degrees and back up to 8 miles, but the wind chill was cooler than 50, and I also blame the wind for my pace being over 9:00. I ran the 8 miles in 1:13:40, a pace of 9:13. If it wasn't for the strong winds, I think I could have done it in 1:12:00. Since I haven't even been running most shorter runs under 9:00, it would have been nice to do so.

Mile 3 was once again my slowest mile at 9:38. Heart rates: 173 average, 193 max, and 62 resting. Recovery was from 192 to 137.