Speedwork Kind of Day – RunLog 8-5-14

Gorgeous summer day again today!

However, by the time I got out there it was in the 80’s which is great for the beach, but a little warmish for doing speedwork.

But it didn’t stop me!

When I put on my Meb’s, Bennie’s eye’s lit up, then when my GPS connected and beeped/buzzed – we were still in the house and he started bouncing all over the place. Hence one of his nicknames Bouncing Bennie 🙂

Run #1

Yeah Bennie didn’t want to worry about warming up and all that other foolishness that I have go through before we start our run, he was ready to fly. At first I kind of held back a little, but once we got around the corner, I just said what to hell, smiled and ran. Then it was the usual speed play with Bennie.

Strava Bennie Run 8-5-14
Strava Bennie Run 8-5-14

As you can see we did run a bit quicker than usual for the first mile and it felt good.  Some things were still tight, but didn’t interfere too much with the paces we were hitting.

It is was harder to keep up the pace, I just am not used to going this fast – for now. Continue reading “Speedwork Kind of Day – RunLog 8-5-14”

Tired But Good – RunLog 8-1-14

I can tell that I am starting to run more, I feel tired more lately than I have been and it is a good tired, not that exhausted feeling, but that I have done something good tired.

Run #1

A good Bennie run, I kept slowing him down, acting as that big anchor, he was more than willing to fly and I was trying to keep up a nice comfortable pace.

I hadn’t decided whether to do a long run or not this morning and if I decided to, I didn’t want to push really hard on Bennie’s run. I did pick up the pace a few times and he grinned pretty good until I slowed back down and he would grab the leash and try to pull me to go faster.

Silly dog.

Strava Bennie Run 8-1-14
Strava Bennie Run 8-1-14

We went a little further than the usual 2.0 miles or so, but the weather is so nice in the mornings that we both are able to run a little more. We did pick it up from the Big Pine to the Lower Gate – it felt pretty good and made Bennie happy. Continue reading “Tired But Good – RunLog 8-1-14”

Almost At Race Pace – RunLog 7-30-14

IMG_1751Hey, what in the hell is up with September weather in July, while I LOVE IT for running and sleeping, if this trend continues we will be having frost in late August = not good. Oh well, we just have to wait and see what Mother Nature has in store for us.

I have a feeling that this winter might not be a fun one and you better make sure that the wood box is full and you have gotten your prepaid/lock-in for whatever you use to heat your house done.

This morning’s first run was with Bennie – we both were ready to run!!! Enough so that I wore my GoMebs and started fast and held it for as long as I could.

Strava Bennie Run 7-30-14
Strava Bennie Run 7-30-14

Yes, a couple of those lower bumps got into where I want to be for my 5K race pace! Continue reading “Almost At Race Pace – RunLog 7-30-14”

Just A Little Speedwork – RunLog 7-28-14

Bennie and I ran downback this morning just before the rains came and at the bottom of Stevens Hill, I decided to pick up the pace, just to see how everything felt.

It wasn’t for all that far and wasn’t an all out effort, especially when Bennie somehow almost got the leash tangled in my legs (that would have been a hard one to explain, when I finally came too), so I had to do a quick twirl, while running rather quickly.

Nope I didn’t fall or hurt anything, but I am sure it would have made for a great blooper video.

Strava Bennie Run 7-28-14
Strava Bennie Run 7-28-14

That is that blip in the middle of the faster paces just after .4 miles. Continue reading “Just A Little Speedwork – RunLog 7-28-14”

A Little Quicker Today – RunLog 7-25-14

After yesterday’s surprise long run, I really wanted to see how I felt this morning.

Not too bad, not too bad at all.

Legs felt tired, but nothing was overly sore or at least no worse than before I did the long run.  Which in my opinion is a win, win.

The above video is Bennie pulling on me trying to get me to run some more, after we had finished up the run, but this is what he does when we first start out on most runs, I though you might get a chuckle out of it.

Run #1

The first run was with Bennie, he was ready and raring to go this morning. He was pulling me harder than usual and had that 4 paw drive just a churnin.  Continue reading “A Little Quicker Today – RunLog 7-25-14”

A Little Further than I Planned – RunLog 7-24-14

Yesterday’s run would have been a gorgeous morning for a run, but by the time I got out there it was in the mid-70’s, which is great for doing everything else, but still a bit warm for running.

Right now I am running by feel, if I feel good I do a little more, if I don’t feel right, I do less, if I need a day off I take it and if I feel like running faster I do and I am learning slower is not a bad thing. Yeah I know it isn’t much of a recovery plan, especially if you are the type of person who has to have a plan, but now I need to listen to my body more than look at or try to fit a plan into how my body feels.

Initially, I was going to do 3 or so, but I was feeling pretty good and decided to go for 6.0. I couldn’t decide on whether to do the Champions 10k course or up over Colby and back to Champions. I did feel like fighting the traffic over by WalMart, so I went around Colby.

I was not planning on going very fast and simply wanted to get some time on my feet. Yeah, Mayflower Hill slowed me down pretty good, but I felt good going up it for the first time in a long time.

Strava Stats - 7-24-14
Strava Stats – 7-24-14

Yeah, somehow I ended up going 9.5 miles!!! Continue reading “A Little Further than I Planned – RunLog 7-24-14”

Speed Play and Warmish – RunLog 7-23-14

After a 1.0 mile with Bennie
After a 1.0 mile with Bennie

Nope, I am not complaining about the heat, I still remember last winter’s temps that busted the brass balls on all the monkeys, even though we were all bundled up and much rather run in shorts/t’-shirt and sweating my ass off.

Even so, when it gets this hot, I do make sure that I go slower, if it is above 80F and when I went by the AYC it was already 81. That is just being smart, not something that I do all that often, but I am starting to get better.

I had to be in Waterville, so I decided to do my 12 x 30 seconds faster run, with 30 seconds rest and then take it easy the rest of the way. If you look at the stats, I didn’t really go all that fast at any point during any of the faster repeats, but it was fast enough for my conditioning and the conditions.

Run #1

I guess you could almost call this a fartlek workout.  Continue reading “Speed Play and Warmish – RunLog 7-23-14”

Feeling Pretty Positive – RunLog 7-22-14

You know something running mostly pain-free is rather nice.

Honestly, I had forgotten how good it feels, it has been such a long time.

Run #1

Bennie got his way again this morning and we did another run. It was the fastest pace I have run in a long time.

Strava Bennie Run - 7-22-14
Strava Bennie Run – 7-22-14

 

He was definitely ready to run this morning! That slow spot just after the .5 mark was us meeting a horse and rider. He thought it would be a good idea to go play with the horse, so we went to short leash and pull, to get his attention back on running. Once he was by the horse he took off again, but had several spots he really wanted to check out going up the hill.

I kinda picked it up going down the hill and he was looking at me, like what are you doing you old fart, you can’t run that fast ;-). It was already over 80 and while I was ready to do a little more, his tongue was hanging pretty hard, so I stopped at the mile mark, which is also a little stream where he waded and drank a bit to cool down, then we walked another 1.5 miles.

I tried something different. I have a padded hip belt that I use for my field quiver for archery, which is wide and padded. I thought this would be perfect as a belt to put Bennie’s leash through, so I can run hands-free with him. It worked great and didn’t bother my back at all.

Run #2

I was thinking about running the Quarry Road 3K Trail Race this evening, but I wasn’t sure how things would hold together under race conditions, especially my ability to not push too hard.

Since I volunteer at these races anyway, I decided to go in and run the course to see how I felt. When I went by Fred’s Coffee, the temp was 91F and a little muggy – not too bad, but plenty warm.

Strava Stats 7-22-14
Strava Stats 7-22-14

I started out pretty decently, but the heat and the bumps got to me quickly, so I just slowed down. There is no sense in killing myself on a day like today. Could I have run faster – sure, but why?

I was glad I ran the course by myself – I actually took my shirt off and ran it shirtless. I didn’t want anyone to be blinded by bright reflection I was putting out. I am too self-conscious to not wear my shirt very often, but today it was too damn hot to wear one, but the horseflies attacked and I wished that I had a shirt on.

It was also a good test of the Peak II’s (I learned that I have tighten them up a little more to prevent sliding around inside on hills. They are not as snug in the midfoot or heel.

The reality is that

I needed this run to show me what kind of shape I am really in. Not good.

I was really shown that I need to start running a hell of a lot more consistently. Yeah the normal stuff, hills and speed :-).

It will happen and I will get back in shape.

My foot did well and didn’t hurt at all during the runs and is just a little sore now. I don’t think it liked being stood on for almost 3 hours while I was working the races (fun run & 3K), you know setup, during and take down.

Running can be fun when you are not in pain. 🙂 I just want to do it more often.

I Ran Today – RunLog 7-21-14

Bennie looking down the road, saying I am ready to go again.
Bennie looking down the road, saying I am ready to go again.

Yes, I ran – no it wasn’t fast, well…not too fast and I did run twice ;-).

Run #1

The first run was a pretty careful run, I wanted to see how the foot felt and decided to do it on the treadmill. I know I tend to run a little too fast on them, but if something goes bad, I can stop, step off and walk to the locker room – instead of walking back from where ever I am.

So what did I do?

I modified the plan from Kinetic Revolution’s 6-week running Building Better Runners to work more on my form and to slow my ass down on how far I run.

5:00 minute warm-up @3.0 mph
3 x 30 sec run @6.0 mph, 30 sec walk 3.9 mph

I couldn’t just do this 30/30 intervals, it was just too much to keep an eye on (I couldn’t relax and just run), I kept going over the 30 second repeat

4 x 1:00 min run @ 6.0 mph and 1:00 min walk @ 3.9 mph

Everything felt good, so I kicked up the speed
2 x 1:00 min run @ 6.6 mph and 1:00 min 3.9 mph walk

Then I ran 1:00 min  @ 7.2 mph and walk 1:00 min @ 3.9 mph until I got to 1.75 miles

Last .25 @ 7.2 mph

Then I walked the until I reached 30:00 minutes. Continue reading “I Ran Today – RunLog 7-21-14”

What’s Going On – RunLog 7-16-14

6 Tiers of hay
6 Tiers of hay

On Saturday afternoon, I had a dual axle trailer about half-full of hay run over my right foot.

You can read the dirty details here

When the tire went over my foot there was considerable pain initially, so I know that things got squashed pretty good and probably ground things together that normally don’t touch one another. All-in-all not good things, but the way it is.

Looking back, I was pretty lucky, it doesn’t seem that it did serious damage.

However, the foot is still sore and I have a pretty good idea that it will be for a while, but the good news is that I am able to walk on it and work around the house.

That is – as long as I do not go overboard (you know be stupid – doing Harold being Harold stuff) and keep resting it when I can.

So until the soreness goes away, I am not planning to run and be very conservative about my walking and exercise routines.

Which sucks, but it is the correct course of action.

How is Bennie taking it?

Continue reading “What’s Going On – RunLog 7-16-14”