4 – 6 – 4 Colby Track Workout – RunLog 8-26-14

For my primary run today, I went to Colby College’s track.

More because track/interval workouts are what I do on Tuesdays, than because I wanted to go run in 85F degree weather with bright sunshine on a track with no shade.

However, I also I know that running faster in the heat is one of my weaknesses, it always has been. Even though the summer is almost over, I am sure that we will have a few more days of hot weather running. If I want to run well in the heat, I need to run in the heat.

Also this type of running develops a certain amount of mental toughness. Especially, since I wasn’t really all that into doing track work today. I had planned to do 4 x 400m, 4 x 200m and 1 x 1.0 at sub 6:40 pace,  a fast mile at a sub 7:00 minute pace and between 4-8 100 yard pickup/sprints – depending upon how I was feeling at the end.

During my recent 5K races, I find that once I go past the 1.0 marker, I let my foot off the gas and start to slow down and then when I get to the 2.0 mile mark, I tend to slow a little more until I get to where I turned around during my 1.0 mile warm-up, where I begin to pick up my pace again.

I know that I need to work on faster pacing between miles 1.0 to 2.5

So what did I do?

  • 1.0 mile warm-up
  • 4 x 400m with 400m recovery between
  • 6 x 200m with 200m recovery between
  • 4 x 100 yards on the football field.
  • 1.0 mile cool-down

Continue reading “4 – 6 – 4 Colby Track Workout – RunLog 8-26-14”

When a Run Is Not About Running – RunLog 8-22-14

Sometimes a run, is not made by the actual run, but other things that happen before or during that run.

Today when I was running up in Newport, what happened beyond running that was important.

Here is the run, but that is not what was important.

Strava Stats Newport 8-22-14
Strava Stats Newport 8-22-14

What in the hell are you yammering on about Harold?

Today I went north to take Dad out for lunch and spend some time together, which I admit that I don’t do enough. We had a great meal, swapped stories, talked about what has gone on in our lives and just enjoyed being together.

After dropping Dad off, I drove back to Newport to do a 3-4 mile easy run around Newport. Lunch was not kind to me and I could feel lunch sitting like a big log in my stomach, you know how well Chile Cheese Omelet, home fries and a Coconut Cream pie mix together – not well.

Instead of parking in front of my old home, I parked down at the swim front – a place that I spent so much time of my youth and yep a lot has changed there.

As I was running past my old coaches’ house, Lyle and his wife were outside working. I haven’t seen him in oh at least 15 years, so I stopped and talked for a little while. It was great to catch up with him, especially since he was my P.A.L. basketball coach starting way back when I was in 4th grade through 7th grade and I played basketball in his back yard for many years.

Yeah, that was a looooonnnnnngggggggg time ago. Continue reading “When a Run Is Not About Running – RunLog 8-22-14”

Tough Speed work Day – RunLog 8-18-14

Since I have a race coming up on Sunday, I changed up my normal routine and did my speedwork today, instead of Tuesday. So the body really wasn’t ready for or into this kind of effort on a Monday 😉 .

The first run was with Bennie down-back and then the second one was originally going to be a track workout at Colby, because I had errands to run up there.

Bennie’s Run

We started out really good as you can see below:

Strava - Bennie Run 8-18-14
Strava – Bennie Run 8-18-14

and had a nice steady pace until we got to the first hill and then just before 1.2 miles, Bennie caught a good scent or something and just stopped, I did everything I could to avoid running over him and making out with the road. I clipped him a little on the back leg and then dragged him a little ways, both of which got a couple of yelps out of him and had him looking at me what are doing that for kind of look. Continue reading “Tough Speed work Day – RunLog 8-18-14”

First Run Pearl Izumi N1 Roads – RunLog 8-16-14

Pearl Izumi N1 Roads
Pearl Izumi N1 Roads

Okay – Dokay, another first run in a pair of shoes, I think this is about the 12th or 13th time this year that this has happened, so it is not anything, new, strange or overly exciting – or is it?

Nope – just another first run in a new pair of running shoes ;-).

For the 4th time this year it has been a new pair of Pearl Izumi’s, only this time it was the:

  • EM/N1 Roads

Yeah I know these are “old” news running shoes. They were great last year, but now that the brands have all released new models this year – who cares. 

Supposedly with all the new releases by all the other brands so far this year, they have left Pearl Izumi way behind, because PI has chosen to have a 2 year release cycle.

Which made it seem as though one of their flagship shoes, the N1 Roads are no longer relevant.

Which is wrong.

Personally, I am in favor of a longer release cycle. It gives runners who might be completely happy with a style/model of running shoes an extra year in that shoe, instead of worrying if the “update” will screw-up their favorite shoes that they have searched so long for.

Which has happened all too often to me in the past.

Stop

Stop frigging around Harold, you are going way off on a tangent, just get to the point where you actually say how they did instead of all this fluff shit to start the blog post. Continue reading “First Run Pearl Izumi N1 Roads – RunLog 8-16-14”

Long Run – Cut Short – RunLog 8-15-14

Isabelle
Isabelle

Today’s long run was cut short, when TheWife pulled in front of me like something out of “Cops”. She told me I had to get in and we had to get home, because something had happened to our 11 year-old cat Isabelle.

We hurried home, she didn’t look good, couldn’t move her back legs, was drooling all over the place and her eyes were just not right. We hurried her to the vet down in Gardiner (yes, we called ahead).

They were fantastic, still not sure what happened, but after a few shots and some antibiotics – Isabelle seems to be doing a lot better.

Our critters are part of our family and when something is happening to one of them, we worry and try to get them taken care of. So we were relieved when we got home and she is doing a lot better.

Getting back to the run

I planned on running at around 9:00 minute pace for today’s run. I am not racing long distances this year and am focusing on just using my long runs to help improve my running efficiency.  Continue reading “Long Run – Cut Short – RunLog 8-15-14”

Not So Hot Still Humid – RunLog 8-14-14

Wow that was a pretty good storm on Wednesday night/Thursday early morning. Bennie and Joey, both cuddled in against me so much that I couldn’t move 🙂 , which meant that I didn’t get much sleep until the storm passed by.

Run #1

During the first run with Bennie, it was still sprinkling a little, so it was still pretty humid and even though the temps were okay, I worked up a good sweat.

We started out slow but as you can see…

Strava - Bennie Run 8-14-14
Strava – Bennie Run 8-14-14

Bennie really wasn’t into slow running again today, so we picked up the pace and then went into our usual “strides” pacing or car chasing mode, when a couple went by.

I did practice speeding up going into and coming out of a turn-around, instead of slowing down and then just plodding after coming out of it. Looking back at what I have done on my turn-arounds in training – I have been lazy with them and since my next 5K is an out and back, I need to practice going hard into it and then immediately getting back up to race pace, instead of just plodding out of it.

Also something that I picked up when I was reading Running Simply, is to practice finishing hard on a hill. Which makes perfect sense to me, to challenge myself to push harder at the end of a training run and finishing runs at the top of a hill, instead of the before the hill, will help me more in the long run.

Run #2

The rain had stopped, the humidity went up to about 80% and even though it was only 75F degrees, it was pretty miserable for running. It turned into a great 5.0 mile progression run, I started faster and went slower every mile 🙂 .

Strava Stats 8-14-14
Strava Stats 8-14-14

The humidity just wore me out.

I felt good, but at the same time I didn’t want to push too hard in that humidity, especially with a long run planned for Friday. So I just ran according to effort, when the effort got harder going up the hills, I slowed down, instead of pushing myself up the multiple hills on this course.

It wasn’t a great run, but I got the miles in that I wanted for today and I had to chuckle, when I saw the weekly mileage total of 26.2. Kind of funny, especially since I do not plan on running that distance until the fall of 2017, when I get into a new age group 🙂 .

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”

Tuesday Equals SpeedWork – RunLog 8-12-14

Yesterday was speedwork Tuesday, which means that I do a quick/hard 2+ with Bennie and then head to a local track and do some interval work.

Bennie Run

We started out quick and went faster. The Bean was ready and raring to go. When he sees me pulling on those Blue and Yellow shoes, he gets all excited. He is learning when I wear those on a run, we are going to run fast.

He LOVES TO RUN FAST.

Strava - Bennie Run 8-12-14
Strava – Bennie Run 8-12-14

After coming down Blake Hill, we began to slow down a little, he was getting distracted by what some other animals had left. That was until the car was going in the same direction and we went into chase mode!!! He got into 4 paw drive and we did a wind sprint. After that part was over he had his tongue dragging, but had a big doggie grin and I was laughing too,  after I remembered how to breathe again – been a long time since I ran that fast 🙂 . Continue reading “Tuesday Equals SpeedWork – RunLog 8-12-14”

A Couple of Nice Runs – RunLog 8-10-14

I wanted to get 40 miles in this week, but after I only ran 2.5 miles yesterday, I needed almost 9.0 miles, not impossible, but still a bit daunting after how I felt on Friday’s long run.

It meant that I was going to split it up into two runs, one with Bennie and then one by myself.

Bennie Run

Just as I was getting ready to go out the door, I noticed that my TomTom GPS watch was missing the one-touch bezel. TheWife and I searched the house and it was just gone???? The watch can’t switch modes without it, you can’t start or stop the GPS functions. Now this sucked, I like my TomTom GPS watch, but without that bezel, it ain’t worth nothing.

Not a good way to start our run. I just threw on my old Timex Ironman and just ran.

IMG_20140810_093707_382

Continue reading “A Couple of Nice Runs – RunLog 8-10-14”

Finally Another Long Run :-) – RunLog 8-8-14

PI EM/N2 Roads on my Bennie Run this morning
PI EM/N2 Roads on my Bennie Run this morning

Yep, I got back into double-digits again and no – to be honest it wasn’t easy.

I was playing mind games the first 5.0 miles or so, just to keep putting one foot in front of the other.

There were all of those doubts about whether the old bod was ready for this little jaunt or not and even if I had enough time to get to TheWife’s work before 4:00, when she would be leaving.

You know, wondering if my foot was going to start bothering me after 6-7 miles, how would the hamstring hold together, when would my achilles begin to whine about all the abuse, how would the PI N2 Roads do after not running in them since April and finally how fast could I run it (not that it really mattered, but I still wanted to do a decent pace).

However, one thing I overlooked when I started out was that it was 81F and by the time I got down to the Skowhegan Savings Bank at 3:01 P.M. it was 86F freaking degrees. The frigging temp kept going up, instead of that usual decline after 2:00 and NONE of those showers they were predicting even got close. Based on the forecast, the lower humidity and the usual way the temps work around here in the afternoon, I figured that I didn’t need to bring water with me.

Yep – idiot brain took over on the start of this run. Continue reading “Finally Another Long Run 🙂 – RunLog 8-8-14”