Did not get to run Monday, because went to eat with Sherri's sisters for their birthdays.
Ran 4 miles on Tuesday, August 30, in 32:41 (8:10 pace). I pushed hard even though Sherri had told me that the brother of one of our neighbors had died after a run. He was either 51 or 55 years old (the neighbor said she was 53 and there was 2 years difference in their ages, but not who was oldest). He returned from the run not feeling well. His wife asked if she needed to call the ambulance. He said yes, that he was seeing spots. I believe he died before she got back from calling.
Ran 6 miles on August 31. The hard 4 miles the day before caught up with me in the end. First mile (also fastest) was 9:10; last mile (the slowest) was 10:54. Total time: 58:51; Pace: 9:49.
Wednesday, August 31, 2011
Saturday, August 27, 2011
10 - No Walking
Finally able to get in 10 miles without walking. I had enough carbs - that's for sure. For breakfast, I had 3 cinnamon rolls, 2 coffees, and some orange juice. For lunch, I had 10 McNuggets, fries, and a milkshake. At Sherri's sister's house, I had a donut. I had some cheese Pringles for a snack. I also had some Dr. Pepper throughout the day. I thought all this would make me sluggish, but I felt pretty good. I usually try to run Saturday runs during the morning, because if I wait too long I will talk myself out of it. I ALMOST did that today.
I usually start out too fast, but today Mile 1 was at 9:00. Still, a little fast, knowing I had 9 more to go. Mile 2 was 9:17. Then I hit a consistent pace for the next 3 miles. 9:49.06, 9:49.06, and 9:49.07 - not just close, but the same! This was the turnaround point, so, heading toward home, my pace quickened - a little. Mile 6 was 9:35. Then I dropped to 9:45 for Mile 7. Mile 8 was 9:28 for some reason. Mile 9 was 9:38. If I could get Mile 10 under 10:00, I would complete every mile in under 10:00. This was kind of exciting, because I haven't been able to run 10 miles without walking since April (I believe that is correct). I ran Mile 10 without looking at my watch. I didn't want to know if I was ahead of the pace I needed and risk slowing down. I tried to run hard, but without feeling like I was killing myself. Mile 10 was 9:17. That felt good. It felt even better knowing that I was finally able to get double digits again.
My total time was 1:35:27, a pace of 9:33. Heart rates: avg 167, max 190, rest 64. Recovery, wasn't much, 190 to 151.
I saw Todd ran 18 miles in under an 11:00 pace - must be nice! I guess Shane is MIA.
I usually start out too fast, but today Mile 1 was at 9:00. Still, a little fast, knowing I had 9 more to go. Mile 2 was 9:17. Then I hit a consistent pace for the next 3 miles. 9:49.06, 9:49.06, and 9:49.07 - not just close, but the same! This was the turnaround point, so, heading toward home, my pace quickened - a little. Mile 6 was 9:35. Then I dropped to 9:45 for Mile 7. Mile 8 was 9:28 for some reason. Mile 9 was 9:38. If I could get Mile 10 under 10:00, I would complete every mile in under 10:00. This was kind of exciting, because I haven't been able to run 10 miles without walking since April (I believe that is correct). I ran Mile 10 without looking at my watch. I didn't want to know if I was ahead of the pace I needed and risk slowing down. I tried to run hard, but without feeling like I was killing myself. Mile 10 was 9:17. That felt good. It felt even better knowing that I was finally able to get double digits again.
My total time was 1:35:27, a pace of 9:33. Heart rates: avg 167, max 190, rest 64. Recovery, wasn't much, 190 to 151.
I saw Todd ran 18 miles in under an 11:00 pace - must be nice! I guess Shane is MIA.
Thursday, August 25, 2011
Ohhhhh! Tired Legs...
...and everything else. It was 87 degrees and mostly sunny with a good breeze at around 6:30 pm. It didn't feel that hot, but I was sweating like crazy. I got cold during the last mile (Mile 6), but was still pouring out sweat.
Versus Monday's 8 and Tuesday's 4, today didn't go to well. My legs were tired from the get go. I even thought about walking a few times, but kept plugging along. I ran harder on Monday and Tuesday, trying to stay under 9:00 paces, and I did so, with my average heart rate at 170 for both days. Today, I was hoping to stay under 10:00 by just getting one foot in front of the other and my avg HR was 172. Not a big difference, but the amount of effort seemed to be a big difference. Well, may be not - I think it hurt more today than it did on those 2 runs.
The times by miles: 8:41, 9:06, 9:35, 9:35, 9:56, and 10:00. Total time: 56:53. Pace: 9:29. Heart Rates: avg 172, max 189, rest 64. Recovery 189 to 142.
Versus Monday's 8 and Tuesday's 4, today didn't go to well. My legs were tired from the get go. I even thought about walking a few times, but kept plugging along. I ran harder on Monday and Tuesday, trying to stay under 9:00 paces, and I did so, with my average heart rate at 170 for both days. Today, I was hoping to stay under 10:00 by just getting one foot in front of the other and my avg HR was 172. Not a big difference, but the amount of effort seemed to be a big difference. Well, may be not - I think it hurt more today than it did on those 2 runs.
The times by miles: 8:41, 9:06, 9:35, 9:35, 9:56, and 10:00. Total time: 56:53. Pace: 9:29. Heart Rates: avg 172, max 189, rest 64. Recovery 189 to 142.
Tuesday, August 23, 2011
Needed a Break
Today is usually an off day, but tomorrow we are coming home through Dickson, because Brandi is cutting our hair. I decided to go ahead and run Wednesday's run today, because I am not sure what time we will get home, and, if we get get something to eat, I surely wouldn't feel like running. I did change Wednesday's mileage (6) with Thursday's 4, so I wouldn't run the higher miles on back-to-back days.
I started out too fast. Mile 1 was 8:12. Mile 2 at 8:20. During Mile 3, I really began to feel the toll of yesterday's long run. I did manage to stay under 9:00 - at 8:59! Mile 4 slipped to 9:17. I guess, overall, it wasn't that bad. Total time: 34:48. Pace: 8:42. Heart rates: 170 avg. 185 max. 70 rest. Recovery was 184 to 129. I wasn't even able to sprint at the end, so the high recovery wasn't my max.
I felt like I did something. First time that I have felt the soreness of running hard in awhile.
I started out too fast. Mile 1 was 8:12. Mile 2 at 8:20. During Mile 3, I really began to feel the toll of yesterday's long run. I did manage to stay under 9:00 - at 8:59! Mile 4 slipped to 9:17. I guess, overall, it wasn't that bad. Total time: 34:48. Pace: 8:42. Heart rates: 170 avg. 185 max. 70 rest. Recovery was 184 to 129. I wasn't even able to sprint at the end, so the high recovery wasn't my max.
I felt like I did something. First time that I have felt the soreness of running hard in awhile.
Monday, August 22, 2011
Called a Timeout
I did not run Saturday. I had a few things to do, and I knew that if I ran first, they would not get done. When I finished in the afternoon, it had warmed up quite a bit and I wasn't feeling so well. I took a little nap, hoping to feel good enough to run in the evening. Didn't happen. I fought to stay awake after 10:00 to finish watching a movie. I got to bed around 11:00 and slept to noon Sunday. Felt tired most of the day, so never thought about running. Sherri wanted me to get her bike out. Since I knew it would be a short, easy ride in the neighborhood, I rode mine, too - about 2 miles.
Originally, I was to run 4 miles today, but I wanted to get the long run in. My half marathon schedule called for 6 Saturday. Since I knew I could run 6 (what I've been running on Wednesdays) and had failed many attempts at 10, I decided to meet in the middle with 8.
I started off like I was only running a couple of miles - 8:34. Mile 2 was 9:03. My usually slow Mile 3 was at 9:31. I was slowing down, but didn't want to go over 10:00 until the return trip, and I was losing about 30 seconds each mile. Then things changed...
I met Shane running towards me. Like a smart coach, when I noticed the other team (Shane) had the momentum over my team (me), I called a timeout. I was at 3.1 miles. I think he was at 4.3 of his 10 miler. We talked for awhile and headed in our opposite directions. The timeout helped me - Mile 4 was at 8:53. I don't know if it helped him or not. I will check his blog once I finish typing my entry. We crossed paths again after we ran to our halfway points and turned to make the return trip. I was about at Mile 5. He looked like he was having an easy time. Mile 5 was 8:59 for me. Shane's effortless look, and that he was doing 2 more miles than me, sparked me to try to run faster. I did a little - Miles 6 and 7 were both at 8:52. I then knew I had a chance to finish in under 9:00. I gave it all I had on the last mile. Slowing down - run faster. Slowing down - run faster! My heart rate max hit 189 as I finished Mile 8, because that is where the recovery started. It ended at 138. Avg. was 170. Min. was 62. I finished Mile 8 in 8:09. My total time was 1:10:52, for a pace of 8:52.
Originally, I was to run 4 miles today, but I wanted to get the long run in. My half marathon schedule called for 6 Saturday. Since I knew I could run 6 (what I've been running on Wednesdays) and had failed many attempts at 10, I decided to meet in the middle with 8.
I started off like I was only running a couple of miles - 8:34. Mile 2 was 9:03. My usually slow Mile 3 was at 9:31. I was slowing down, but didn't want to go over 10:00 until the return trip, and I was losing about 30 seconds each mile. Then things changed...
I met Shane running towards me. Like a smart coach, when I noticed the other team (Shane) had the momentum over my team (me), I called a timeout. I was at 3.1 miles. I think he was at 4.3 of his 10 miler. We talked for awhile and headed in our opposite directions. The timeout helped me - Mile 4 was at 8:53. I don't know if it helped him or not. I will check his blog once I finish typing my entry. We crossed paths again after we ran to our halfway points and turned to make the return trip. I was about at Mile 5. He looked like he was having an easy time. Mile 5 was 8:59 for me. Shane's effortless look, and that he was doing 2 more miles than me, sparked me to try to run faster. I did a little - Miles 6 and 7 were both at 8:52. I then knew I had a chance to finish in under 9:00. I gave it all I had on the last mile. Slowing down - run faster. Slowing down - run faster! My heart rate max hit 189 as I finished Mile 8, because that is where the recovery started. It ended at 138. Avg. was 170. Min. was 62. I finished Mile 8 in 8:09. My total time was 1:10:52, for a pace of 8:52.
Thursday, August 18, 2011
May as well...
It had rained earlier and cooled things down to 76 degrees at 6:00 pm when I headed out for the run. The nice temperature and the threat of more rain had me eager to try to run faster. I also had taken the battery out of a garage door opener and put it in my heart rate monitor. It has been a long time since I have gotten to use it, so I wanted to see how high I could get it. So, I ran like crazy.
Mile 1 at 7:54 and Mile 2 gave me back to back under 8:00's at 7:58. (When is the last time that has happened?) Miles 3 and 4 didn't fair as well as I slipped to 8:09 and 8:06. I tried sprinting the last tenth of a mile hoping to get the last mile under 8:00, but was too far behind AND out of steam. I finished about a half-mile from home and sat on a bridge wondering if I would ever have the energy to walk the rest of the way home.
My total run time was 32:07 for a pace of 8:02. When I saw I was only seconds away from under 8:00, I was kind of mad, but if I had pushed much harder, I don't know if I would have survived.
Since I couldn't remember what my max heart rate should be, I looked online to find a formula. I found several on Wkikipedia:
The "Old" Formula: 220-age = for me, 179
HRmax = 206.3 − (0.711 × age) = for me, 177.15
(Often attributed to "Londeree and Moeschberger from the University of
Missouri")
HRmax = 217 − (0.85 × age) = for me, 182.15
(Often attributed to "Miller et al. from Indiana University")
HRmax = 208 − (0.7 × age) = for me, 179.3
(Another "tweak" to the traditional formula is known as the Tanaka method.
The average of the 4 equals 179.4. I guess I will have to go with the Miller formula, since my max was 188. My average was 173 and minimum was 72. My recovery was from 188 (the time of running hard that last 1/10th mile) to 135.
NOTE: As I was talking to Shane (I believe it was on Tuesday), he mentioned the start of his St. Jude's Marathon training. I asked if it was already time to start it. I looked at the schedule I go by, and sure enough, I was supposed to start mine the day before, too. I was also supposed to start mu Clarksville Half training on August 1. I have been so concerned with completing a Saturday 10 miler I haven't really given thought to the schedule. I thought I would get to running the long 10 miler and run it until the schedule called for the 10 miler and I would follow the schedule from then on. The schedule calls for 6 Saturday, so I may do that instead of trying the 10 again.
Mile 1 at 7:54 and Mile 2 gave me back to back under 8:00's at 7:58. (When is the last time that has happened?) Miles 3 and 4 didn't fair as well as I slipped to 8:09 and 8:06. I tried sprinting the last tenth of a mile hoping to get the last mile under 8:00, but was too far behind AND out of steam. I finished about a half-mile from home and sat on a bridge wondering if I would ever have the energy to walk the rest of the way home.
My total run time was 32:07 for a pace of 8:02. When I saw I was only seconds away from under 8:00, I was kind of mad, but if I had pushed much harder, I don't know if I would have survived.
Since I couldn't remember what my max heart rate should be, I looked online to find a formula. I found several on Wkikipedia:
The "Old" Formula: 220-age = for me, 179
HRmax = 206.3 − (0.711 × age) = for me, 177.15
(Often attributed to "Londeree and Moeschberger from the University of
Missouri")
HRmax = 217 − (0.85 × age) = for me, 182.15
(Often attributed to "Miller et al. from Indiana University")
HRmax = 208 − (0.7 × age) = for me, 179.3
(Another "tweak" to the traditional formula is known as the Tanaka method.
The average of the 4 equals 179.4. I guess I will have to go with the Miller formula, since my max was 188. My average was 173 and minimum was 72. My recovery was from 188 (the time of running hard that last 1/10th mile) to 135.
NOTE: As I was talking to Shane (I believe it was on Tuesday), he mentioned the start of his St. Jude's Marathon training. I asked if it was already time to start it. I looked at the schedule I go by, and sure enough, I was supposed to start mine the day before, too. I was also supposed to start mu Clarksville Half training on August 1. I have been so concerned with completing a Saturday 10 miler I haven't really given thought to the schedule. I thought I would get to running the long 10 miler and run it until the schedule called for the 10 miler and I would follow the schedule from then on. The schedule calls for 6 Saturday, so I may do that instead of trying the 10 again.
Wednesday, August 17, 2011
Push at the End
I ran a 6 miler today with a tenth of a mile "sprint" at the end. I was around a 9:15 pace after 4 miles and a little below that after 5 miles. I wanted to finish at 9:15 or better, and felt like I had slowed down too much during Mile 6, that I sprinted at the end hoping to reach my goal. I must not have slowed down as much as I thought, because I know the short sprint didn't cut off a lot of time. The times: 9:02, 9:28, 9:28, 9:06, 8:59, and 8:31. Total time: 54:33. Pace: 9:06.
I know I've said it a hundred times before, but I really wish I had the heart rate monitor today. My heart was really going at the end and took awhile to slow down
I know I've said it a hundred times before, but I really wish I had the heart rate monitor today. My heart was really going at the end and took awhile to slow down
Tuesday, August 16, 2011
Monday, August 15, 2011
Legs were tired before I ever started. Finally, cooling down a bit - 81 degrees when I ran. I think the high was only to be 82 today. Ran 4 uneventful miles. I tried to hurry, because Sherri was waiting on me to grill. I guess I did alright even though it was slower than my last 4 miler. 8:41, 8:48, 9:24 (my slower mile 3), and 8:45. Total: 35:38. Pace: 8:54.
Saturday, August 13, 2011
Knew I Shoulda Called Shane
Holly and family were at our house last night and until noon today. Sherri went to Crissy's for the night not long after Holly left. I could run whenever I wanted. The thing is that I really didn't want to. I thought about calling Shane, not only to help me get out the door, but to help me "run" the 10 miles. I have tried to run a 10 miler just about every Saturday for the last 3 months, but I either don't cover 10 miles or I walk a lot of it. I thought someone running with me would help me push through the "I can't do it" - which is really more like "I don't want to do it". I decided not to call Shane, because I didn't want him to feel like he had to do it or how many miles he had scheduled. He also probably couldn't run to later in the evening, and if I waited much longer, I would have backed out for sure.
I headed out at 3:15 and it was 92 degrees. I carried a PowerAde and some Captain America fruit chews. This was probably one of my worst runs ever. I did not cover 10 miles - I only did 8. A lot of it was walking, too. My fastest mile was Mile 2 at 10:21. Miles 1 and 3-5 were in the 11's. Mile 6 - 15:43, Mile 7 - 17:44, Mile 8 - 18:34. A total time of 1:48:02; Pace 13:30. Pathetic!
I headed out at 3:15 and it was 92 degrees. I carried a PowerAde and some Captain America fruit chews. This was probably one of my worst runs ever. I did not cover 10 miles - I only did 8. A lot of it was walking, too. My fastest mile was Mile 2 at 10:21. Miles 1 and 3-5 were in the 11's. Mile 6 - 15:43, Mile 7 - 17:44, Mile 8 - 18:34. A total time of 1:48:02; Pace 13:30. Pathetic!
Thursday, August 11, 2011
Ankle O.K.
I didn't start until 7:00 pm, and the temperature was the same as yesterday (83), but there was sunshine, and it still did not feel as hot as yesterday. My ankle hurt during the day. Every time I got up I had to catch myself. Sherri wanted me to vacuum, since she was at Crissy's with Lainey for the night and Holly and family would be at our house tomorrow. I was going to do it after I ran, but decided to do it before I ran to hopefully loosen my ankle up. Evidently, it worked. My ankle did not hurt the entire run! It did give me trouble as I stepped into the shower, though. I had one of my best paces in a long time - 8:32. Mile 3 must be back as my slow mile. I ran 8:34, 8:27, 8:41, and 8:27. It kept me from being under 8:30. I tried to sprint the last 2/10ths to finish under 8:30, but I couldn't do it. I wish I had my heart rate monitor, because I did try, and when I was finished, I sat on the guardrail beside the road for awhile.
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