After a week off I finally got the opportunity to run again tonight! It felt good too. I decided to just keep it at two miles because my back tightened up during the first mile, I figured it would loosen up but it didn't. So after what I am sure is my best two mile time, I decided that was enough and I walked a cool down mile. Not bad, after a week off. I nearly finished my first mile at my personal best pace of 11:11, but I finished it in 11:14. I didn't feel like I was pushing it either. My second lap was at 11:59, so I again succeeded in sub-12 minute miles. That is kind of my new goal for my runs, as long as I am under twelve minutes per mile I'm happy. More to come!
Endomondo training log below.....
Wednesday, December 21, 2011
Endomondo Running Workout
Endomondo Running Workout: was out running 2.01 miles in 23m:19s using Endomondo.
Monday, December 19, 2011
Holidays!
I haven't had a chance to do much running the last several days. Holiday activities have kept me grounded. That and I barely edged out my opponent in the second round of fantasy football playoffs. I stayed up late and opted not to run to watch the chargers game where Antio Gates got me juuust enough points to get the victory! A few more late nights shopping and doing some repair and general maintenance to my vehicles and I'll be up and running again. Stay posted!
Wednesday, December 14, 2011
Latest 5k!
I set a new personal best time in the 5k! My regular 3.1 mile run around the neighborhood started slow, about 30 seconds behind my normal pace, which was fine as I wasn't planning going for time. However after my second mile I realized I was on pace for my personal best time of 38:22. I decided for my third mile to push the envelope and go for under 12 minutes. Sure enough I finished the 3rd mile in 11:59! Leaving me with a quick .10 mile left for a new time of 38:17 shaving off 5 seconds. I'm quite happy with that as I wasn't intending to beat my time, just go for a leisurely run. I actually got faster each mile I ran. Endomondo workout log posted below.
Endomondo Running Workout
Endomondo Running Workout: was out running 3.10 miles in 38m:17s using Endomondo.
Sunday, December 11, 2011
Sunday run...
Well, it was going to be a 6.2 mile run for a true 10k distance....only I didn't know it was supposed to rain tonight. I got most of the way through the first lap (3.1 miles) before it started raining. It started about 2/10 of a mile from the 3 mile mark. I thought briefly that I would just push through it but then a lightning flash in the distance changed my mind rather quickly. I wrapped it up as I hit 3.1 miles in front of my house. :)
It was nice getting out to run after a couple of days off. I figured with my distance run coming up I would take it easy for a few days. I'm glad I did, I felt really good the entire run tonight. Although I am somewhat disappointed with only 3.1 miles in the books I realize this is a long training process and a small setback such as this isn't really a setback at all.
Endomondo route and stats are below....
It was nice getting out to run after a couple of days off. I figured with my distance run coming up I would take it easy for a few days. I'm glad I did, I felt really good the entire run tonight. Although I am somewhat disappointed with only 3.1 miles in the books I realize this is a long training process and a small setback such as this isn't really a setback at all.
Endomondo route and stats are below....
Endomondo Running Workout
Endomondo Running Workout: was out running 3.11 miles in 39m:48s using Endomondo.
Thursday, December 8, 2011
Thursday Mile!
I've set a new record for my Thursday mile! 11 minutes and 11 seconds! I felt really good during the first half mile, then kinda sorta got a little "winded". I had plenty of energy but lacked the lung capacity to bring it home in less than 11 minutes. That's what my training is for though. A few more long jogs and I'll develop the lungs to bring my mile time under 11 minutes. That's my goal for next weeks Thursday Mile, a sub 11 minute mile. I'll keep everyone posted on my facebook and blog. Endomondo tracking is below.....
Endomondo Running Workout
Endomondo Running Workout: was out running 1.01 miles in 11m:22s using Endomondo.
Tuesday, December 6, 2011
Three mile run complete!
Well, that was easy. I figured I was doing lighter pace work and taking my time on this three mile run only to find out at the end that I was pretty close to (a then very hard effort) my 5k time for the Turkey Trot. Much to my surprise I'm faster already! I chose a route with a pretty nice uphill climb for the first mile and back to my typical "lap" closing climb. I figured it would be a little tougher than my typical lap, and it seemed so. I did notice more fatigue in my legs at the onset of the run, after my day of rest I figured this would happen, and it subsided within the first half mile.
It was a pretty calm and pleasant night, 67 degrees, 91% humidity. Really nice for a night run. I'm eager to bump up my mileage but am working on keeping it down to make sure I don't hurt myself. I'll stick to three mile runs for a few more weeks with a five mile "long run" on Sundays. I may just bump up the five mile run to a true 10k run on Sundays. This will help prep me for the coming events. Thursdays are of course reserved for my timed "Thursday Mile". My wife thinks it should be on Mondays, for alliteration purposes, but I've decided, its Thursdays.
Towards the end of my second mile I saw a possum in the road, as I approached I could see it was interested in something. I was kind of getting nervous because I kept getting closer and it wouldn't move. Finally I made some kind of grunting sound in an effort to get its attention before I ran up on it and scared it. Well, it heard me and immediately started "hissing" at me. I could hear it through my headphones as it backed up and ran off the street. I then saw the thing it was so interested in was a turtle trying to cross the street. I found that interesting. You just don't run up on a possum trying to eat a turtle everyday you know....
Run stats directly below.... on endomondo!
It was a pretty calm and pleasant night, 67 degrees, 91% humidity. Really nice for a night run. I'm eager to bump up my mileage but am working on keeping it down to make sure I don't hurt myself. I'll stick to three mile runs for a few more weeks with a five mile "long run" on Sundays. I may just bump up the five mile run to a true 10k run on Sundays. This will help prep me for the coming events. Thursdays are of course reserved for my timed "Thursday Mile". My wife thinks it should be on Mondays, for alliteration purposes, but I've decided, its Thursdays.
Towards the end of my second mile I saw a possum in the road, as I approached I could see it was interested in something. I was kind of getting nervous because I kept getting closer and it wouldn't move. Finally I made some kind of grunting sound in an effort to get its attention before I ran up on it and scared it. Well, it heard me and immediately started "hissing" at me. I could hear it through my headphones as it backed up and ran off the street. I then saw the thing it was so interested in was a turtle trying to cross the street. I found that interesting. You just don't run up on a possum trying to eat a turtle everyday you know....
Run stats directly below.... on endomondo!
Endomondo Running Workout
Endomondo Running Workout: was out running 3.01 miles in 39m:20s using Endomondo.
After a five mile day was a day of rest.
After my five mile day I decided for a much needed day off. My legs thank me for it. I feel good today and will go on another run tonight. I took my three girls to Tom Brown park here in Tallahassee. We went on a quick little hike on one of their bike trails. It looks like a prime location for some trail running. I think I may give it a go sometime this coming weekend too. I'll post some pics.
My goal for tonight's run is going to be three miles. I'm still focusing on form and breathing. I get into a kind of zombie state with my breathing and pace and I think that is how I am supposed to do it. I've looked up some YouTube video's about breathing while running and the theme seems to just be comfortable. I typically try to maintain a very solid pattern, right foot hits the ground (inhale), the next time the right foot hits the ground (exhale). Works for me. I'm able to pace myself as well.
My goal for tonight's run is going to be three miles. I'm still focusing on form and breathing. I get into a kind of zombie state with my breathing and pace and I think that is how I am supposed to do it. I've looked up some YouTube video's about breathing while running and the theme seems to just be comfortable. I typically try to maintain a very solid pattern, right foot hits the ground (inhale), the next time the right foot hits the ground (exhale). Works for me. I'm able to pace myself as well.
Sunday, December 4, 2011
First 5 mile run!
Well, I said to myself that I needed to up my mileage to start to get ready for a 15k I've committed to in March. This is that first step. A five mile one at that! I feel great. I did my typical loop around my neighborhood and had a friendly family cheering me on for my last three laps. I followed it up with another mile lap walking. Feels good, at least for today. I imagine I may be a little sore in the morning though. I do plan on a rest day tomorrow, as it was my longest run so far. I'll probably just walk three miles.
I didn't quite know what to expect for a five mile run. I guess I kinda expected to run into a "mental" wall once I approached a 5k distance, but it never came. I actually got quite motivated to make it two more laps. There was a point in my forth mile that I felt like a robot, like I could run forever. I was only focusing on my breathing and everything was pretty clear for a few minutes. It was a weird experience. My body was just....moving without me thinking about it. It went on for probably about half a mile then I came across that friendly family setting up their Christmas lights. They waved at me and I waved back. Perhaps it was the hill that I was ascending that took me out of the "zone". It was pretty cool while it lasted though.
After the Jingle Bell Run last night some friends and I decided on a training plan since I committed to the Gate River Run 15k in March. I am planning on attending one, maybe two 5k's in January. A 10k in February. I'm pretty confident jumping to a 10k distance. I had plenty of gas left to go another lap and a half tonight which would get me the distance easily. I just wanted to make sure that I took it easy as my body is still getting used to the pounding of running. I'm looking forward to a good December of training.
I didn't quite know what to expect for a five mile run. I guess I kinda expected to run into a "mental" wall once I approached a 5k distance, but it never came. I actually got quite motivated to make it two more laps. There was a point in my forth mile that I felt like a robot, like I could run forever. I was only focusing on my breathing and everything was pretty clear for a few minutes. It was a weird experience. My body was just....moving without me thinking about it. It went on for probably about half a mile then I came across that friendly family setting up their Christmas lights. They waved at me and I waved back. Perhaps it was the hill that I was ascending that took me out of the "zone". It was pretty cool while it lasted though.
After the Jingle Bell Run last night some friends and I decided on a training plan since I committed to the Gate River Run 15k in March. I am planning on attending one, maybe two 5k's in January. A 10k in February. I'm pretty confident jumping to a 10k distance. I had plenty of gas left to go another lap and a half tonight which would get me the distance easily. I just wanted to make sure that I took it easy as my body is still getting used to the pounding of running. I'm looking forward to a good December of training.
Endomondo Running Workout
Endomondo Running Workout: was out running 5.00 miles in 1h:05m:47s using Endomondo.
Saturday, December 3, 2011
Endomondo Running Workout
Endomondo Running Workout: was out running 1.92 miles in 23m:56s using Endomondo.
Friday, December 2, 2011
Oops!
Well, I forgot about two things when I mentioned I would do a light jog for a mile or two tonight. First, I had plans to attend band rehearsal, which was also thwarted by my daughters plans for attending a birthday party tonight! Which all broke down to mean that I wasn't going to be partaking on any running activities. Which is just as well actually. Even though the Jingle Bell Run is not a competitive event I am planning on getting the best time I can on endomondo (iPhone app which will track all of my stats) and posting it to the site, and a good solid days rest would be good for me.
As for food today. I had a granola bar and banana for breakfast, for lunch I had a 6" meatball Subway sub (I know, not the best for me but I was in a hurry and its only $2) and a pack of peanuts for snack. I worked for 6 more hours then went home and had a few chips and some salsa, a very small amount. Two slices of pizza was dinner. Not the best meals, but its what I had today. I have eliminated cokes entirely from my diet!
In other news, my five year old has poison ivy. Nice right. She keeps trying to itch it like crazy!
Additionally, Kay, my mother-in-law (a seasoned runner), wants me to run in the Jacksonville River Run in March. It's a 15k race. I told her I would..... so I suppose that means that I have officially committed. Hey, wait just a second....15K!!! That's 9.3 miles! I better get started on training for that. At my current time for 5k that would put me at nearly 2 hours! I imagine I would have to adjust my pace slightly for the longer distance, immediately putting me over 2 hours running time. Am I crazy? I'll make sure to find another 5K and a 10K in between to help ramp up for it. Perhaps it won't seem like such a huge jump in distance then.
I mentioned yesterday that after my focused mile landing mid-foot I noticed my muscles and feet felt different and a little uncomfortable. I'm happy to say that today everything feels pretty good again. I'll continue to work on that stride, just more moderately, maybe even at a slower pace. I guess I shouldn't have focused on it while I was working on my "Thursday Mile" time. Hey, I had to start somewhere right?
As for food today. I had a granola bar and banana for breakfast, for lunch I had a 6" meatball Subway sub (I know, not the best for me but I was in a hurry and its only $2) and a pack of peanuts for snack. I worked for 6 more hours then went home and had a few chips and some salsa, a very small amount. Two slices of pizza was dinner. Not the best meals, but its what I had today. I have eliminated cokes entirely from my diet!
In other news, my five year old has poison ivy. Nice right. She keeps trying to itch it like crazy!
Additionally, Kay, my mother-in-law (a seasoned runner), wants me to run in the Jacksonville River Run in March. It's a 15k race. I told her I would..... so I suppose that means that I have officially committed. Hey, wait just a second....15K!!! That's 9.3 miles! I better get started on training for that. At my current time for 5k that would put me at nearly 2 hours! I imagine I would have to adjust my pace slightly for the longer distance, immediately putting me over 2 hours running time. Am I crazy? I'll make sure to find another 5K and a 10K in between to help ramp up for it. Perhaps it won't seem like such a huge jump in distance then.
I mentioned yesterday that after my focused mile landing mid-foot I noticed my muscles and feet felt different and a little uncomfortable. I'm happy to say that today everything feels pretty good again. I'll continue to work on that stride, just more moderately, maybe even at a slower pace. I guess I shouldn't have focused on it while I was working on my "Thursday Mile" time. Hey, I had to start somewhere right?
Thursday, December 1, 2011
The Thursday Mile
I have decided to make Thursdays a timed mile day, to be dubbed "The Thursday Mile". This will allow me to track my progress. The program I am using is endomondo. It is a free app from the App Store I downloaded onto my iPhone. My first tracked workout was tonight and should already be posted.
Over the last several days I have been researching barefoot, or minimalist, running. I was pretty sure I was a heel striker but not sure how "ingrained" this was in me. I decided that during my mile run tonight I would make a focused effort to land mid-foot rather than heel striking. I felt a difference before the end of the mile. I am apparently a heel striker, and a heavy one at that. I noticed that my ball of my foot is more fatigued and my shin muscles have been "activated" (not sure how to describe it) when they have never felt "tight" after a run before. My calves were definitely more involved as well. I made sure to take smaller strides and maintain a faster cadence to reduce chance of injury.
The Jingle Bell run is this Saturday at 6pm. The location is downtown Tallahassee Florida. I thought it was a 5k but was informed today its a 1.7 mile run. I didn't receive a number in my packet that I received after I signed up so its not a competitive race to my understanding. However, I am setting a personal goal of 24 minutes as it is a hilly course that I have not ran before. It will also be posted via Endomondo.com.
Tomorrow night will most likely be a light mile or two, around 16 minute mile pace just to stay loose for the Jingle Bell Run. Yea its for fun, but I want to set a good time for it so I can compare next year and see how much faster I've become!
Over the last several days I have been researching barefoot, or minimalist, running. I was pretty sure I was a heel striker but not sure how "ingrained" this was in me. I decided that during my mile run tonight I would make a focused effort to land mid-foot rather than heel striking. I felt a difference before the end of the mile. I am apparently a heel striker, and a heavy one at that. I noticed that my ball of my foot is more fatigued and my shin muscles have been "activated" (not sure how to describe it) when they have never felt "tight" after a run before. My calves were definitely more involved as well. I made sure to take smaller strides and maintain a faster cadence to reduce chance of injury.
The Jingle Bell run is this Saturday at 6pm. The location is downtown Tallahassee Florida. I thought it was a 5k but was informed today its a 1.7 mile run. I didn't receive a number in my packet that I received after I signed up so its not a competitive race to my understanding. However, I am setting a personal goal of 24 minutes as it is a hilly course that I have not ran before. It will also be posted via Endomondo.com.
Tomorrow night will most likely be a light mile or two, around 16 minute mile pace just to stay loose for the Jingle Bell Run. Yea its for fun, but I want to set a good time for it so I can compare next year and see how much faster I've become!
Endomondo Running Workout
Endomondo Running Workout: was out running 1.03 miles in 11m:54s using Endomondo.
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