General run

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5 mile summer run – back in the game

Yesterday was hot again.  Leave it to me to take time off running last week while it is 79 degrees outside and come back with a heat index near 100.  Anyway, my first regular run had good points and, let’s say, personal challenges.

Here are my splits:

Mile 1 – 8:48
Mile 2 – 8:39

I have not been having my app tell me my pace so as to not concentrate so much on pace but just on feel.  I specifically tried to start out slowly, but ended up at a faster pace than I have had in quite some time.  Not that I am complaining about the faster pace, but I know in the heat it is important not to start out too strong.

Mile 3 – 9:16

By the time I hit my third mile I realized I must have started too hard.  I felt fatigued and even walked for a short time at the top of a hill.  The heat was getting to me as I pushed along.  It was so humid and hot that it was getting hard to keep my breath.

Mile 4 – 11:52
Mile 5 – 11:51

By mile 4 I knew I must have started out way too fast.  I ended up walking about half the way and slowly running the rest.  At 4.5 miles I decided to head home knowing I’d make 5 total and not worry about the last two miles.

Talking with TJ afterwards I realized that I really need to do what I had originally planned and run negative splits.  I think I will go back to my iSmoothRun app telling me how fast I am running so I keep my pace slow in the beginning and pick up as the run progresses.  Running this way will not only help with the heat, but also is good practice for the Lehigh Valley Marathon in September.

So, overall I would say that my run went well.  I ran a 10:01 average pace which isn’t bad for running in the heat and honestly I was encouraged that I ran at least part of the run in the 8:00 – 9:00 range.  I also have decided to just try and do my runs as best I can and not worry about the marathon as much.  The marathon will happen and I will run it, but worrying about it won’t make me run it any faster.

Even with the hot summer, I’m glad to get back to running a normal schedule.

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Made my 10 mile run

It was a whirlwind weekend, but I was able to get in my run yesterday.

I took off two days (Friday and Saturday) in order to let my body recover some from my almost 200 mile month.  It did seem to help as I was able to complete my 10 mile run yesterday.  I am a bit sore today, but overall am feeling better today.

I don’t have much to write about today.  Just trying to get back to work after a long weekend.

Have a great week.

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Yesterday’s run and injury update

It was a good run yesterday with my friend Neill (@BigBigGeek).  I do enjoy running with other people rather than the lonely road by myself in my neighborhood.  It can really get monotonous running by yourself all the time, so when TJ and I can run together or I meet Neill to run, it is usually a much easier and more fun run for me.

Neill and I met at the mountain lake to run the trail, which is always fun.  Not only is is different running trail runs, but we also have a lot in common to talk about.

I got to the parking lot about 15 minutes early and it was pouring.  I wanted to warm up a bit so that my achilles and hip wouldn’t bug my on the trail, so I ran about half a mile around the area before Neill pulled up.  After we got ready to head out for our run, we decided that the trail may be a bit too muddy and slick to run and so we ran the road instead.

We did about 3.2 miles together and I did about a half a mile, so I was close to 3.75 miles for the day.

All that to say, I am still hurting a bit.  My left hip is still giving me problems from when I tripped over a sidewalk crack last week.  I am hoping that my reduced mileage this week will help calm it down and I am stretching it a bit.  I guess I should be putting ice on it also.

I admit that I am concerned  that with my marathon being less than 10 weeks away I feel this banged up.  There isn’t much I can do, but take it easy and stay off the sidewalks!!!

Anyway, thanks Neill for the great run.  Always a pleasure.

I may take today off and hope that tomorrow things feel better.

Sigh.

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Pre-run hanging with the dog

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Off work today for the 4th of July holiday. I’m going to meet @BigBigGeek to go trail running around the mountain lake.

Just “hanging with the dog” before I head out.

Have a great day!!!

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Run recovery week. Half the miles and a new attitude.

Running has gotten a bit difficult lately.

It is mainly because I’ve been doing so much training in the heat and humidity.

Talking things over with TJ, I’ve decided to cut my training back drastically this week. Rather than the planned 45 – 55 miles, I am going to run 25 – 30 miles.  This is hard to do as I am only 10 weeks out from our marathon, but I really think I need it.  Running and training should not be something I dread and that is where I have gotten.  I want to work hard for my first marathon, but not to the point of either hurting myself or dreading my runs.

Another change I am contemplating is not holding my phone anymore.  I may run with it in a waistband or I’m even thinking of getting a Nike+ watch.  Yesterday TJ suggested leaving my phone at home so as to just have a good run.  I did that and noticed that I felt freer in my run being able to have my hands free.  It wasn’t that big of a deal a year ago as I ran 2 miles a day, but at 8 miles a day… much bigger deal.

It was a good run yesterday though.  TJ ran with me as he was off and did his run in the morning.  I only ran 3 miles which was really a nice change.

I am looking forward to my recovery week.  Hopefully by next week I’ll be all rested and ready to go!!!

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Vacation / running / record month

It was a great weekend thanks to HM.

For Father’s Day HM took my lovely wife and myself to Chattanooga, TN.  He paid for the hotel, food and gas.  It was a great time and nice to get away for a couple of days.

Of course, as I planned this trip, I had to figure out where to run.  I looked online and found out that there is a bike/pedestrian path that runs next to the river appropriately called, “Riverwalk”.  So Saturday morning at 6:00 I went out to find this Riverwalk and to run my 8 miles.

It took a while for me to find the beginning of the main path, but some nice people on bikes pointed me in the right direction and I was on my way.

I had a great run.  It was beautiful, peaceful, and the course was relatively flat, especially compared to my neighborhood.  Here are some images I took with my phone as I ran…

The Riverwalk path

The Riverwalk path

The view from the Riverwalk path

The view from the Riverwalk path

My run on Saturday went really well.  I took Friday off running as I had run the 9 days prior and we had to travel after I got off of work.  So Saturday my legs were fresher and I felt much better than I had the past week.  It also didn’t hurt that it was about 30 degrees cooler than the last day I ran in my neighborhood.  So I pushed myself a bit, which I haven’t done in a while because of the heat.  I worked a few miles at trying to keep my marathon pace and was fairly successful.  To be honest, if it weren’t for my trying to find this path in the beginning, I would have averaged in the 8:00 – 9:00 range for the whole 8 miles.  Alas I ended up at 9:02 pace which isn’t bad.  In fact it is the best pace I have had since the heat kicked in serval weeks ago.

Sunday was different.  I woke up at 3:00 and couldn’t get back to sleep.  I really didn’t “feel” like running.  I was tired and sore, but I went out anyway and ran the Riverwalk.  It wasn’t nearly as fun, but I still managed a 9:58 pace for 8 miles.  My goal was to run 15 miles, but I ran out of time as we had to eat and check out of the hotel.  Also I was just tired and couldn’t do the extra miles, even after we got home yesterday afternoon.  So, sadly I missed my first 200 mile month by 7 miles.  Still it was my first month over 150 miles, so 193 isn’t shabby.

Looking forward, I think I will cut back this week and try to let my body heal.  My achilles is better, but did bother me yesterday.  Also during my Thursday run/walk in 101 degree heat, I wasn’t paying attention and tripped in a crack in the sidewalk.  I lunged forward and had to catch myself.  It really messed with my left hip which hasn’t been a problem since the half marathon in February.  It was better Saturday, but much worse on Sunday and last night I woke up in pain.

So, with 1o weeks to go to my marathon, I am having to pull my training back to recover.  On the bright side, it is not supposed to get out of the mid 80’s here for the next week.

Today is another planned off day and I’ll see how I feel tomorrow.

Thanks again HM for the trip!

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Quick running update…

I didn’t get a chance to write this last night, so this will be short.

Let me just say:

  • 8 miles yesterday
  • 101 heat index
  • 9 days running in a row
  • 70 miles in a row
  • Taking today off running 🙂

I may not post this weekend as I have a lot going on.  But rest assured I’ll be back Monday with another 23 more miles under my belt!!!

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8 miles closer to Boston

It was a hot, humid, lonely run yesterday.

I really enjoyed it.

I enjoy climbing mountains.  Well, actually, I enjoy the top of the mountain.  The finish.  The results.

So, to be honest, I didn’t really enjoy the run itself.  I ran well for about 4 miles and then got a phone call.  That really affected my momentum.  After that I ran/walked the rest of the 8 miles, which is unusual for me.  I think it was a combination of the heat, humidity and that I didn’t get my day off this week since I need to take Friday off.  Also, this is a record mileage week/month for me if I get it all in.  So I am trying to be wise and still get my full running in for the week.

To continue where I started, I really like setting a goal and then reaching that goal.  This is probably why I am trying so hard to qualify for Boston this year if at all possible.  It is my ultimate mountain to climb.  It won’t be the end of life as I know it if I don’t achieve the goal I have set, but I will do all that I can do to achieve it.

People ask me why I don’t wait another year to try to qualify.  I guess it is the thrill of doing something few have done in a way that few have tried and succeeding.  It may be my midlife crisis, but it is ultimately cheaper and has many more benefits than a new sports car. 🙂

It is hot and humid today.  At 4:30 AM on my way to work it was near 80 and near 100% humidity.

I can’t wait to climb another mountain this afternoon!

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Summer running – 4 ways to make running more tolerable

What was I thinking?

Marathon training in the South and in the summer.

I had a great run with TJ yesterday and actually ran my 8 miles 5 minutes faster than Monday.  But my pace is still down and the heat is really difficult.

There are ways to enjoy running in the summer.  Okay, maybe not enjoy, but to make it more tolerable.  I have been trying to tweet articles as I have come upon them, but they mainly seem to “boil” down to the same things:

STAY HYDRATED:  Personally I try to drink at least 96 ounces of water a day before I go running and preferably 128 oz.  I can feel the difference, even in the winter, when I haven’t had enough to drink.  I began drinking half my body weight in ounces of water back when I was dieting and have been able to keep it up.  The way I do this is to drink 32oz (1000 ml) of water as soon as I get to work.  I just down it quickly and get it out of the way.  Then I drink another 32 oz before lunch and a final 32 oz after lunch.  I try to finish my last 32 oz about 2 hours before I go running, if at all possible.

STAY COOL:  That may seem like a stupid thing to write about running in 100 degree heat, but it is true.  Anyway to keep yourself cooler during your run is very helpful.  I have gotten a hat and shirt that cool as they get wet (or sweaty).  I also have heard that just running your hands under cold water before you head out of the house goes a long way in helping you stay cooler.  Some people will run early in the morning or in the evening to make sure that they don’t run in the heat of the day.  Unfortunately I can’t do that with my schedule, so I have to come up with other ways to cool off.  I have even gotten to the point of going inside after the first half my run to drink some water and cool off a bit before continuing.

RUN SLOWER:  This is a hard one on me.  I worked all Fall and Winter to move my pace up and was pretty successful. Now as we begin with the heat of the summer, I am happy with 45 to 60 seconds a mile slower pace than during the winter.  The psychological effect of this is the most difficult to get beyond.  But now I have resigned myself that slowing down now will keep me alive for another run tomorrow, so that is good. 🙂  Basically as you run your blood goes to your skin to help cool your body.  This is blood that used to be available to your muscles.  So you will run slower in the heat because your body has to cool itself.  Just slow down and enjoy the run!

BE SMART: Pay attention to your body as you run.  Don’t push beyond what you can handle, even if it is less than normal.  Heat isn’t something to play games with.  Drink a sport drink or something equivalent right after exercising and rest.  If you feel at all nauseous or have weakness or other unusual symptoms during a run, call someone to pick you up.  TJ, RS and I have begun texting my Lovely Wife when we leave and when we expect to get back.  That way if we are out too long, someone knows to come look for us.

This isn’t an exhaustive list – obviously.  Just a couple of things I have picked up throughout the past several months.   I am not a doctor, but I like to learn from experience. I hope this helps.

Enjoy the summer.  Enjoy your runs.  Enjoy life.

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Marathon update and a 55 mile week

It has been a couple of crazy days.

My lovely wife had a horrible migraine starting Sunday afternoon.  I finally had to take her to the doctor yesterday morning and as of last night, it was better, but not great.

As I wrote yesterday, my plans for our marathon have hit a snag.  Yesterday I was much less hopeful of a solution, but after a lot of feedback from many sources, I think I might have come up with an answer…

If my big brother will change his dates for visiting my mom’s and come in Sunday rather than Friday, I think it will work out.  The only hitch is to find a hotel in Allentown for 2 days that won’t be way expensive because of the marathon.  Then we can go up on Friday, have Saturday to review the course (which we always do before a race – it really helps) and the run Sunday and head to my mom’s afterwards.  Seems doable.  I haven’t looked at hotel rates yet, but I will and then check with big brother and if all that works, we will be back on.  Thanks to everyone for your feedback via the blog, email or phone.  It was a big help.

Now on to my killer week of running.  I’ve thrown out pace all together.  My goal right now is miles and building a base and then work on my speed about 6 weeks out.  I normally take Monday off since Sunday is my long day, but I have obligations Friday afternoon, so I decided to run Monday – Thursday and take Friday as my off day.  TJ has helped me work out a plan.  I am running 8 mile days and a 15 mile long day.  I’ll probably split my long day into 2 runs of 7 and 8 miles.  That will put me at 55 miles for the week and 200 for the month.  The reason I’ve thrown out my pace is I don’t want to push too hard and also the heat.  I have had some light physical issues, but not much for the mileage, so I am thankful.

Sometimes life is like running.  You push and push to get through each day and if you hit a wall, you regroup, shake it off and keep going.  Running has taught me so much about endurance in life.

It will all work out!

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How I’m getting used to running in the heat…

Running in the heat isn’t fun.  I have found this out by experience this year.  Last Summer I was running 2 miles a day at 11:00 pace and it wasn’t as big of a deal. This year I am running 7 miles at 9:00 pace and it became a big deal.

I say this to say that yesterday I ran in what is, compared to last week, cooler weather.  it was 82 degrees with a heat index of 85.  It felt hot, especially as the heat came up from the street.

I ran well anyway.

Notice the images below.  One is from June 5th when the heat began to kick in.  The other is from yesterday.  Both runs were around the same time of day and exact same temperature.

photo 1      photo 2 copy

I remember the June 5th run.  It was hot and I was running with TJ over a newer area we had just started running.  I felt good in the beginning but by the end I didn’t think I could continue.  My legs felt like lead and I was thinking, “What is wrong with me”.

Yesterday I didn’t feel perfect, but it felt good.  I ran faster at the end of my run than at the beginning.  I was tired when I was done, but not exhausted.  Both runs finished in almost the exact same time, but the run yesterday was much better at the end.

What was the difference?

I read somewhere that it takes 2 weeks to get used to the heat while running.  Your body has to get used to using all that energy (that produces heat) and also cool itself down at the same time.  So I think that considering yesterday was 10 degrees cooler than our runs last week and it has been a couple weeks of warm weather really helped.  Also I ran for the first time in my new Columbia running shirt that is made of material that cools when it gets wet.  So as I sweated, the shirt actually cooled me.  It didn’t cool a huge amount in the sun, but one time I was in the shade and a breeze blew and I actually felt a little cold!  Crazy.  These shirts cost $50 at Dick’s Sporting Goods so it will take some time to purchase more, but this one was a gift for Father’s Day from TJ and it really helped.

Today, I hope to run with Neill (@BigBigGeek) around the lake again.  If all works out and we can run, it will be a lot of fun and a nice change to my daily routine.

Keep running!