A Quick Vacation Run – RunLog 9-8-14

TheWife and I went over to Gorham, New Hampshire for quick overnighter to start her week’s vacation.

We got in a nice hike yesterday over in Shelburne, although it wasn’t what we were looking for – it was more of an old logging road than a trail, it was still nice to be outside together, with the Bean 🙂 .

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It was just an out and back on this kind of road, so we were a little disappointed, but at least now we know.

We spent the night at the Royalty Inn in Gorham, had a nice pizza and whoopie pies for supper and fell asleep before 9:00. Continue reading “A Quick Vacation Run – RunLog 9-8-14”

Bennie Had His Own Plans – RunLog 8-13-14

Light rain toda
Light rain toda

Today was my favorite kind of weather to run in.

Low 60’s, light rain.

So it was a perfect morning for a run!

I was sore from yesterday’s two speed work sessions, my legs were toast, no pain, just sore and tired.

So today was going to be a recovery run(s) somewhere between 2-5 miles total.

As you can see Bennie and I went out slow and never really sped up all that much, although the pace was all over the place.

He really wasn’t in to running all that much faster today either. Continue reading “Bennie Had His Own Plans – RunLog 8-13-14”

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”