Hanover weather

Thursday, December 30, 2010

About 7 miles

Today I ran about 7 miles. I guess I forgot to push start on my GPS program as it never started. I probably should have figured that out after the first mile or two but was caught up in a This American Life podcast. Today's run was a bit slower than yesterday pace-wise. I seem to be on a small pattern of a good day followed by a not as good day.

Wednesday, December 29, 2010

6.4 miles


Today I ran 6.4 miles. I tried to go in slightly different directions today than I have in the past but that isn't very easy given the road choices around here for running. It was a better run pace wise than yesterday and my foot is no worse (but not better). *I actually did run the spikes on the map. I was trying to find new little foot paths connecting roads, with no luck today.

Tuesday, December 28, 2010

6.2 miles


I didn't run the last three days because for the first two it was raining/snowing/cold. Yesterday I was just out of energy. Anyway, today I ran 6.2 miles and took a new little path close to home (picture above). The weather should be good for the next few days and I hope to run for the next few days in a row. Foot is about the same, I'm ready to chop it off and see if that helps.



Friday, December 24, 2010

7.3 miles

Today was a low energy run. My legs were fine and my lungs were fine but I was just tired (not sleepy). Anyway, I went 7.3 miles. My foot is about the same, still a bit sore.

Thursday, December 23, 2010

7.5 miles

Today I did a 7.5 miles run. It was the same 7.3 run with just a small extra detour. The current plan is to do this 7.3-7.5 mile run everyday for a few days to see what happens to my foot. I'm tired of resting it. Time to have it get better, stay the same or get worse. It must get stronger or die.

Tuesday, December 21, 2010

5 mile free run

Today I did the 5 mile to Starbucks and back. I didn't take water or my iphone, I just ran. It was a decent run, but downtown was under attack from 1000's of small black birds. It was rather odd.

Up tomorrow: A longer than 5 mile run.

Saturday, December 18, 2010

A good 7.3


I have not run since Wednesday. A combination of work, lack of sleep, a bad head cold and a non-healing right foot kept me from running. I set out today worried I would have problems going 3-5. However, I felt fine and went 7.3 at a good clip for me. I still have a head cold that is no fun and my foot seems to stay between 90-95% but the run went much better than I expected.

Plans: No real plans for rest of December. I do plan to run but I'm just going to run whatever distance I go once I leave the door. I am going to write up a plan to stick to for the spring. It's a nice break just to go run and have no real goals for time/distance.

Wednesday, December 15, 2010

three miles around the complex

Today's run was a short one. There was a light freezing rain and so I just ran around the complex in case it got harder. I plan to run three tomorrow on the treadmill and then do a longer run on Friday.

Sunday, December 12, 2010

9-10 miles


Quick note: yesterday's scheduled run did not happen. It was raining and cold. I can take either but put together with a foot that could use some rest, the run got delayed.

Today I ran about 9.5 miles(?). It was snowing, windy and cold (mid 20's). It was a fun run. I don't mind the cold or snow. The wind was a bit much at times when I was heading directly into it or the snow was blowing sideways. I didn't use the iphone GPS. I had it with me in a zip bag but didn't bother using it (figured the clouds and snow would block the signal). This was one of those fun run medium length runs. I may try to do this run on Wednesday and measure the distance.

Friday, December 10, 2010

5.1 miles: the Starbucks run


I did the normal downtown and back Starbucks run with just a few slight changes. The field next to the road near my house has been mowed so I was able to run in that for some of the way home. The foot didn't hurt at all during the run and hurts no more than it did before the run now.

Up next: A "long" run on Saturday. Distance to be determine by my right foot.

5 miles (Wednesday)

I set out Wednesday without a real mileage goal. My foot started to hurt a bit after 4 so I headed home. The interesting note about this run was I was on a path and got blocked by a huge dog. He didn't bark at me but also was not moving as I got closer. I did not push my luck and just slowly backed off and went back the way I came.

Up next: I'm about to find out. Headed out for a five mile run (or around that). Foot is about 90% right now before the run.

Saturday, December 4, 2010

12.5-13 miles


I did a long run this morning. I set out not knowing exactly how far I would run (8-16 rough idea). It would depend on how I was feeling, traffic patterns and just where I felt like running once I started. It ended up depending a bit on water. (1.2 liters of water and 100 calories via 1 gel)

The GPS started having major problems around mile 9.5. The spikes in the map above reflects that as I did not run those spikes (that wasn't a 16.5 mile run). It was very cloudy and so I'm guessing that was the problem. I know it was good till about mile 9 and I know it is about 3-3.5 miles home from where the problems started. I'll run my path backwards later in the week and correct the mileage.

The other issues during this run was water. It looks like the town turned off some of the water fountains for winter. I ran out of water after thinking I could resupply at two different stops. I don't think I would have run much more (maybe just 2-3 miles more). I'll just need to carry more water for longer runs.

I felt fine and in shape during the run. My annoying right foot hurt a bit. I'm not sure what is going on. I don't think it's 100% running related. I've had foot problems ever since I tried to hike the AT trail. It's more like the pain I was having then. The pain plan now is to see how I feel tomorrow morning. If the pain is the same or less than this morning than I'll run 5. If the pain is worse I might take off till Wednesday. If this develops into a longer term problem, I might take off for a longer period of time off (2-3 weeks) and swim instead. I really don't want to do that as I like running so hopefully is this is something that will just heal or otherwise go away.

Friday, December 3, 2010

5 miles

A simple 5 mile run today to downtown and back. Lack of sleep has delayed the monthly update for now. The plan is to do the longer run tomorrow.

Wednesday, December 1, 2010

5.9 miles: Time stops for no man and not this one.


I ran 5.9 miles today. There was no real goal other than to run downtown and mail a Netflix movie out in today's mail. It's about 5 there and back and I just added a little bit extra.

It was a good fun run. I felt good and in shape. Unlike the 4 miles I ran a few days ago that felt like 20 afterward, this 5 mile run feels like it should at this point: no problem.

Quick word on timing: I figured out a slight problem with my timing system. It was stopping the clock if I was not moving. So if I stopped at a light or to get a drink the system just was not counting that time. I turned this feature off as clearly stopped time counts in any event.

Up next: Thursday: zero miles but monthly review. Friday: a long run of a to be determined distance (10-14?).

Foot update: very very slight pain in right foot still. I was thinking of taking off until it went anyway but was not sure how long that might take and didn't want to take that much time off. IF it's worse on Friday than it is today I might take the day off.

Sunday, November 28, 2010

4 Miles (Saturday)

I ran 4 miles outside yesterday around the complex. I took it rather easy and didn't time the run or push the pace. I felt fine and relaxed during the run. However, afterwards my legs felt like I had run closer to 20 and I developed a slight pain in the right foot (the left one is the one that hurt during the marathon, the right hurt a bit the week before). Given the heavy legs after and sore foot I am thinking of taking off till Wednesday. I don't really want to do that but it might be the best way to run more in the long run (pun intended).

Up next: Maybe a short run today or tomorrow, off Tuesday either way and a hope to do the about 7.5 to the park and back loop on Wednesday.

Friday, November 26, 2010

Post marathon (0 miles today)

I've taken off Monday-Friday. My leg muscles stopped being sore on Wednesday and my ankle stopped hurting at all Thursday. I feel 100% today but will take the day off. I don't want to plan the next two-three weeks to much because I am not sure how I will feel. I plan to run Saturday and Sunday, about 3-5 miles each day. I figure I will work on a plan after running whatever distance I feel like for two weeks.

Monday, November 22, 2010

26.2 miles (Sunday)

I ran the Philly Marathon on Sunday. I ended up with a time of 4:44. One way to state it is this was my second fastest marathon ever, but it could also be said it was my second slowest marathon.

I'm happy overall as I had fun running it. I got cramps in my left foot starting around mile 18 and had to walk for a bit until it went anyway. This happened just about every mile remaining and so I lost some time there walking away the cramp. It's odd because it's not something that has happened to me before. However, even without the cramps I doubt I would have been more than 5-10 minutes faster overall (about the same time as my last marathon).

I forgot how hard it can be to run at a steady pace for the first few miles of a crowded marathon. I would come up on a row of other runners and have to move left or right or just slow down. The course cleared out after the half-marathon people split off to their finish (around mile 12 or so). After that is was easier just to run at a steady pace.

It was a well organized marathon and the volunteers did a great job with the aid stations. There could have been more porta potties but I guess that's always the case with big events. I lost about five minutes during the run waiting for one.

I think the major reason I was not able to run faster was my fitness level at the start of this training cycle. It would be a stretch to say I was in good running shape when I started the program. I think my training was really good as I improved with each 20 miler run. If I am able to keep running over the next year, I'm sure my next marathon will be faster.

The current plan is to aim for the 40 mile run in the late spring. I don't feel like I could have run yesterday's marathon much faster but I do feel like I could have run another few miles at the pace I was going. If the 40 miler does not work for scheduling reasons, I'll aim to do the Nashville Marathon in April (my first marathon done with my great wife of 10 years!)

Thursday, November 18, 2010

4 miles Wednesday and 3 Thursday

I took Monday and Tuesday off after getting a slight pain in one foot. I think it's from running less (I know that doesn't make sense). Anyway, I ran 4 miles on Wednesday and 3 today and both runs were around the complex. Sometimes my hardest runs are the short runs. I am just not good at running short distances. I think it takes 5 or 6 miles for my body to get in the groove and remember how to run.

The foot still hurts a bit when walking but it didn't hurt at all while running. So today was my last run before the marathon. I will take the next two days off from running to rest and travel.

It will be odd not to run with my iphone telling me my pace every mile. The marathon website says it will have 3 digital clocks over the 26.2 miles. I'll have to just try to guess my pace and hope I don't go to fast during the first 12 or too slow in the last half. I hope to run a 10:30 pace for the first twenty miles and then go from there based on how I am doing. However, finishing and having fun are the top goals unless everyone in front of me gets cramps and I find myself in the lead (ha. ha.).

Sunday, November 14, 2010

8.5 miles (last longer run)

Today I ran 8.5 miles. Yesterday's scheduled 4 didn't happen due to family scheduling issues so I'll run that tomorrow. Today's run was the last of the longer run before the marathon. I finished it with an average pace of 9:52 mins per mile. It felt good and of course it should since I "normally" would be running 20 miles today. I took 1 gel and 0.6 liters of water. Good last major run.

Friday, November 12, 2010

4 miles Thursday and 4 Friday

I ran 4 miles yesterday and 4 miles today around the complex while my mom watched the boy. I didn't time either run and didn't try to push either. I just did them at a natural pace (whatever that was). I didn't take water or calories during either run. I did take a gel right before today's run since I had not eaten anything in a few hours.

Up next: I have an 8 mile run and a 4 mile run this weekend. The plan now is to run the 4 on Saturday and the 8 on Sunday but that might get reversed. I've started working on rough outline on how I am going to train for the Ultra. I'll post about that rough plan after the Marathon.

Wednesday, November 10, 2010

six miles around the complex

I ran 6 around the complex today (6 scheduled). My mom is in town so I was able to run this one outside and thus avoid the treadmill. I didn't run tuesday since I can run outside three days in a row during the week while she is here to play with and watch the boy.

I didn't time this run and didn't try to push it all. I was nice just to run outside.

Up next: four miles outside tomorrow and friday.

Sunday, November 7, 2010

7.2 miles around town

This morning I ran 7.2 miles. My goal was to run close to a 10:30 pace and to that end I looked at my iPhone GPS and walked a bit a different times during the run to slow my pace down. I ended up with an average pace of 10:20. Starting out I was sluggish and was glad I picked today to do a slower run but after about 3 miles things kicked into gear and I felt normal and had to start slowing down.

The average pace I want to beat for the marathon is 10:30, thus beating my last marathon time. I know I can run 20 miles under this pace. The question is can I keep it up for 6.2 more miles. Guess I'll find out soon enough.

Saturday, November 6, 2010

12.2 miles around town


I ran 12.2 miles this morning. I took in 1.2 liters of water and 200 calories (via 2 Gu gels). It was a fast run. I don't think I've run any run outside with an average pace under 10 minutes per mile during this training cycle. I did this 12 mile run with an average pace of 9:39. The goal was to do it "fast" but I was thinking more of a 10:00 per mile pace. I didn't feel like I was really pushing it but I know I could not keep that pace up for another 14 miles. It was good to do my last long run (anything over 10 is long in my book) "fast". I stopped (red dot on map above) and walked before getting all the way home since I ran the schedule 12 and was entering the one area I worry about twisting an ankle.

Up next: I'm scheduled for 4 tomorrow but since I skipped Thursday's run and 4 miles is too short, I'll going to run about 7.5 miles tomorrow.

Long range note: The family schedule is shaping up well for me to train right for the 40 mile run in the spring. The boy might be in a pre-school two days a week. This would allow me to do 4 runs a week outside (W, F, S and Sun) and have two days a week to do really long runs (W and F) without impacting family time.

Wednesday, November 3, 2010

8 Miles around the complex

I ran 8 mile tonight (8 scheduled) around the complex. There was a light mist to a light rain for all eight miles. Somehow this is the first rain run I've done during my current marathon program. I didn't take my phone so I'm not sure about the pace but I'm guessing it was around 10. It was a fairly easy run since it was really cool. I may have run to close to dinner again but wanted to eat with the family so I don't regret it. Good run overall. I drank about 0.4 liters of water.

5 treadmill miles (tuesday)

Ran the 1st mile at 10:30, the next 2 at 10 and the last two at 9:30. I drank 0.6 liters on water. Time is short so that's it for this update.

Sunday, October 31, 2010

Monthly review for Oct


In Oct I ran about 187 miles, an increase from the 175 miles in Sept. My weekly mileage totals for each week ending in Oct were: 23.0, 49.8, 29.0, and 55.0 for each of the Sunday nights in the month. The number I like to follow the most is a moving thirty day total (see graph):

As of Oct 1st my previous thirty total was 167 miles and was 187 miles on the 31st. This was the month of 20 mile long runs and high mileage weeks followed by lower mileage weeks and 12 mile long runs.

Review: This month started with me skipping a 5 mile run due to some pain and just not wanting to get on the treadmill that day and skipping a 6 mile run the day after my 20th high school reunion and lots of beer (it was lots of fun). However, after that things went well for running. Each of my 20 mile runs (the major measuring stick) went better (faster) than the previous 20 miler. My pace on my last 20 miler was around 10:15; this is about what I was hoping it would be at this point and so the training has worked.

This month: The important thing over the next 3 weeks is to not gain weight. I will not be running as much and thus burning fewer calories. However, experience tells me your hunger does not decrease right away from running less. I'll be careful with food and have cut out beer until an hour or so after the marathon.

Upcoming: Nov is the taper month and the marathon is on the 21st. I can't predict how it will go but I should come in around (+/- 15 minutes) the same time as I had last time (5 years ago). The taper should help and sleeping well for two nights before the marathon might help. I've done all of the 20 milers after waking up at least 4 times each night to put the boy back to bed. I'm starting to think about my next set of goals. As of now, I want to work on running 12 miles as fast as I can on back to back weekend days for about two months and then work towards the 40 mile run in the late spring.

10 miles around town


This morning I ran 10 miles around the town. I set out to take it easy after yesterday's 20 and since I was wearing new shoes (but same brand/size). However, my pace for my first mile was 9:27 without really trying to push it at all. So I backed off and ran the next mile at a 11:02 pace. This didn't last long as I felt good and just decided to run at whatever pace I went. I ended up running a few miles under a 10 minute pace and did the last mile in 9:22 (I was pushing that mile).

I ended up with a 10:05 pace overall and ran 10.05 miles in total (I didn't try that). It was a good run. My best pace runs seem to come the day after running 20. I'm not going to run 20 the day before the marathon to test that theory. I took in 100 calories (1 Gu gel) and 1.2 liters of water. I could have used more water near the end but didn't want to stop to refill my bottles.

The last two days have been good. I don't know why I was feeling out of shape but I don't feel that way anymore. I feel ready to do the marathon in about the pace I was aiming for. I'm now in the taper. I don't really like it, but I trust the research so I do it.

Saturday, October 30, 2010

20 Miles around town


This morning I did my last twenty miler before the marathon. I used Gu gels since that's what the marathon will have at aid stations. I set out to run this one with an overall average pace of about 10:30 per mile but I ended up with a 10:16 per mile average. So each of the twenty milers was done at a faster overall pace than my last one. I was really happy about today's pace because for some reason (not data supported) I was feeling really out of shape. I took in 3.4 liters of water, 2 endurolytes, and 500 calories via 5 Gu gels.

My first and last mile were both under 10. I'll needed to be careful in the marathon not to go out to fast. I'm not looking to blow my last time in the marathon out of the water. My simple goal is to beat that time or just get close to it. I'm really using this marathon as a step towards my first ultra. I'm not going to push super hard unless I find myself in the lead after 20. I don't want to be sore for more than a few days.

Overall: It was a really good run and I had fun.
Notes: I got new shoes (same brand and size) today after the run. Photo above from a new little path I found around mile 9 on map below.



Friday, October 29, 2010

10 Miles around the complex (thursday)

Last night I ran 10 miles around the complex. I took in 0.6 liters of water. It was nice to run outside and I am looking forward to my 20 mile run tomorrow morning and the Sunday morning run.

Overall: It wasn't my best run but it wasn't bad either. I might be getting close to needing new shoes. If I do get them, I get them soon so I have time to break them in before the marathon.

Thursday, October 28, 2010

5 treadmill miles (Wednesday)

I ran 5 miles on the treadmill yesterday. We moved my wife's birthday dinner out to wednesday night from Monday since it never happened due to the car accident. I'll run the 10 later tonight.

Yesterday's treadmill run went fairly well. I ran the first mile at 10:30 and then varied the pace between 10 and 9 minutes per mile for the next 4. I took in 0.6 liters of water.

I'm very ready to run outside tonight and this weekend.

Tuesday, October 26, 2010

5 treadmill miles

I ran 5 miles on the treadmill this morning. I did the first mile at a 10:30 pace and then did intervals based on the boy and me needing a drink or whatever. The intervals were done at 10, 9:30 and a 9 minutes per mile pace. The four remaining miles were about evenly split between those three speeds but in no real order. I took in 0.6 liters of water.

Note: No neck pain or pain of any kind while running, so that's good.

12 miles over two days (Sunday and Monday) and car accident

The last two days have not been the best in running or my life outside running. Sunday I was able to get in about 7 miles on the treadmill. Work, the boy and other tasks limited my time and attention. I ran about 5 miles yesterday to get in the 12 miles that was scheduled for Sunday.

Last night while driving to my wife's birthday dinner we got hit from behind. Wife and son went to ER but checked out ok. The boy probably came out of it the best being in a children's car seat. My wife and I are both sore. My neck and back of my head are a bit sore (feels like the day after a good wrestling or martial arts practice). Car somehow made it out of it ok, probably helped we got hit by the same size and height midsize car and not a SUV.

Up next: Five miles scheduled for today. Will start them but will stop if I'm not feeling at least ok or better.

Saturday, October 23, 2010

Six treadmill miles

My wife is away on a trip this weekend and so I'm on the treadmill. I ran two at a 10:30 pace and then three at a 10:00 pace. The boy wasn't thrilled and came up with lots of reasons for me to get off and help him. Hopefully, tomorrow's 12 somehow goes better. I may try running it early before he wakes up for good. If not, I'll just do whatever intervals I can get in.

Thursday 5 treadmill miles

I've been slacking a bit with posts. Thursday afternoon I ran 5 miles on the treadmill. The pace was between 10:30 and 9:30. I had to stop 3 times to help the boy and took in 1.2 liters of water.

Wednesday, October 20, 2010

Six miles around the complex: Power pizza?

Tonight about 45 mins after dinner (homemade gluten free pizza) I ran the schedule six miles outside. It was a really good run. I didn't time it or take my GPS but I felt really good the whole time and was likely running around a 10 minute mile pace (a good pace for me). I feel like I am in good running shape finally. I can certainly improve but I feel like I have a good base from which to work now. A good run.

5 treadmill miles (tuesday)

I ran 5 miles on the treadmill yesterday. I ran the first two at a 10:30 pace and the last 3 at a 10:00 pace. I had to get off the treadmill a few times to help the boy. I'm looking forward to running outside tonight! I took in 1.2 liters of water but 0 calories.

Sunday, October 17, 2010

20 miles: Battle of Franklin


I ran 20 miles this morning. It was chilly at the start and warm and sunny at the end of the run. I took in 3.4 liters of water, 540 calories (via 6 Hammer gels) and 4 endurolytes. I'm glad I left the gatorade at home for this run. I think I'll be skipping it for longer runs as I don't think it helps and might slightly hurt my speed.

My average pace was 10:33. This was my third of four twenty milers before the marathon. I've done each of these 20's with a faster average pace. I was trying to go a bit faster on this run and so I'm happy I was able to do so.

There were two battles during this run. The first was started by a barking medium size dog that ran across the street (around mile 1) and tried to bite me. He jumped at my arms twice trying for arm snack. Just as I was about to take off my backpack to use in defense I hear a door open at a different house, see a bigger dog running out and hear, "Go get him". I didn't really have time to think but that didn't sound good.

However, the bigger mastiff looking dog (I wasn't sure) was a hero dog. It ran straight at the other dog trying to get me and without barking or anything just knocked the 1st dog out of the way and chased it most of the way to its house. It then just jogged still without making a noise back to it's human friend. The guy just waved and I said, "thanks dog." and kept going.

The second battle was a recreation of the battle of Franklin from the civil war (around mile 4). There were a bunch of actors dressed up and just waking up in their tents and cooking morning chow. There was a sign to pay 5 bucks, but I didn't pay as I had no money with me. I was a bit worried being a yankee by birth but nobody shot at me as I ran by.






Friday, October 15, 2010

10 miles around the town


This morning I ran 10 around the town. I normally take Friday's off but my wife was able to stay home this morning to watch the boy so I ran outside. It's best I run when I can. I'll be taking Saturday off for Family time and then running my 20 miles Sunday morning.

It was a good run this morning. My average pace was 10:28 per mile which is about what I hope to run at the marathon. I did run out of energy (not winded) towards the end as I didn't eat anything after last night's 10 mile run and didn't eat much this morning before running. I took in 1.2 liters of water and 190 calories via gels.

Thursday, October 14, 2010

10 Miles around the complex

I ran my 10 miles tonight after dinner. I probably should have waited a bit longer. It wasn't a bad run but I would give it a 7/10. It probably was good I didn't push it since I have to run another 10 and a 20 by Sunday.

I took in about 0.9 liters of water and 100 calories during the run.

5 treadmill miles (Wednesday)

Yesterday, I ran 5 miles on the treadmill. I was schedule for 10 outside but it was raining hard with thunder and lighting when I was able to run. I moved Thursday's 5 mile run to Wednesday and will do the 10 mile run outside tonight (Thursday).

I ran 1 mile at a 10:30 pace, the next mile at a 10:00 pace and then 2.5 miles at 9:30 pace. I backed off for the last half mile and ran it at a 10:30 pace again. I took in 1.2 liters of water.

Tuesday, October 12, 2010

4.8 treadmill miles

We lost our power at mile 4.8 (5 scheduled) for about ten minutes and I stopped waiting after 5 minutes. Anyway, ran 2 miles at 10:30, 1 at 10:00, 1 at 9:30 and 0.8 at 9 miles per mile. I took in 0.6 liters and zero calories.

It was a good run. Started slow but got warmed up after about 2 and felt good.

Up next: 10 miles tomorrow night around the complex.

Monday, October 11, 2010

12.1 miles in Amish country PA




I was back in PA for a high school reunion this weekend. Drank lots of beer and hung out with a Army/high school buddy so the diet and sleep took a back seat. It was fun. I did run Saturday as schedule in the morning somehow and had a good average pace for me (10:45) factoring in the beer, travel and poor diet.

I took in about 1 liter of water and 100 calories via one gel during the run. This run had many more hills than I normally run but that was good as I got to work on running up hills and got some good downhill speed in. I wanted to run 6 miles out and back but around mile 5 three Amish German shepherd mixes ran into the road ahead of me to claim it. I decided not to make their day and just turned around.

Photo: Above from mile marker 1 and below from around mile marker 2 on the map.




Friday, October 8, 2010

Weekend running

I will be not be able to update the website again until Sunday night but my weekend runs of 12 and 6 are still on.

Five treadmill miles (Thursday)

Ran 5 on the treadmill yesterday. I did the first 1.5 at a 10:30 warm up pace and then the half mile intervals at 10:00. I had to get off the treadmill a few times to help the boy. I drank 0.6 liters of water.

Thursday, October 7, 2010

six miles around the complex (Wednesday)

Last night I ran six miles around the complex after my wife got home. It was an odd run in that I never really got going. I'm not sure if I needed to keep going to get warmed up or if it was just one of those runs. I've not been sleeping great and maybe I was just tired. I took in no water or calories.

Note: I am probably not going to report the temperature and humidity for next few months. The weather is no longer a limiting factor and thus not as important to record.

Up next: five miles on treadmill later today.

Tuesday, October 5, 2010

Day off

Taking the day off. I was schedule for 5 today. I have very slight pain in a few different places and I'm tired. Plus, I'm not feeling the treadmill calling me today. Tomorrow night I'll run outside. I might make up this run Friday morning, maybe not.

Sunday, October 3, 2010

10.1 miles with some "speed"


I ran 10.1 miles around the town this morning. I took in 1.2 liters of water and 270 calories via three gels. I forgot to record the temperature and humidity when I got back but an hour later it was 51 degrees and 60% humidity. It was chilly the first 5-7 miles.

I expected this run to be slow since I ran 20 yesterday. I told my wife an estimate for me getting back based on a 12 minute pace. However, after the first mile I had a pace just over ten minutes per mile. I slowed on purpose for the next mile thinking I would never be able to run 10 miles at that pace. However, I felt good so I just went for a faster run.

The average pace on this 10 mile run was 10:32 per mile. This is fast for me given the 20 mile run yesterday and the 40 miles run this week. I'm not sure why I was able to run faster than expected but I think the most likely cause was the chilly weather. It's wasn't a good night sleep as the last three nights have not been great. Perhaps it was the single beer I had last night.

Saturday, October 2, 2010

20 miles around town


I ran 20 miles this morning. It was sunny, 72 degrees and 33% humidity at the end of the run. I took in 3.0 liters of water and 1.9 liters of Gatorade (400 calories). I took 3 Endurolytes and 4 gels (390 calories, 3 Gu and 1 Hammer). The photo was taken around mile 14 on the map.

It was a good run but my legs were tired and heavy at the end. My last 20 miler had an average pace of 11:48 and this one was 11:12 per mile. The cooler weather helped in the first 10 miles or so. I also took a new path from mile 5-12. A new path always help. It was a country road but there was more traffic than I expected. I probably will not take that path again unless it's Sunday morning.

I'm not sure anymore if Gatorade helps or hurts. My stomach feels a bit off after Gatorade. I think I'll do the next 20 miler just on water, gels and Endurolytes.

Up next: 10 miles tomorrow morning.


Friday, October 1, 2010

Monthly review for Sept


In September I ran about 175 miles, an increase from the 135 miles in Aug. My weekly mileage totals for each week ending in Sept were: 32.5, 41.2, 51.0, and 34.0 for each of the Sunday nights in the month. The number I like to follow the most is a moving thirty day total (see graph):

As of Sept 1st my previous thirty total was 136 miles and was 175 miles on the 30th. The program I am following for the Nov 21st marathon builds to a maximum 30 day total of 200 miles for one day on Oct 17.

Review: The month started a bit rough with a larger blister on my right foot that resulted in foot pain from me walking on it oddly. However, it appears I did the right thing by cutting the mileage that week and taking a day or two extra off (see the drop in the plot line in early Sept.) The weather is now much better and the long runs can get at my lungs and legs verses just dealing with overheating. It was a good month again, as I increased my fitness, had fun and ended the month feeling good (no pain anywhere).

Upcoming: Oct is the thick of my training plan. Twenty mile long runs followed by 12 miles the following week. I'll get three runs of 20 miles in this month, starting with one tomorrow morning. These runs should give me a much better idea of where I stand pace wise for the Marathon. Right now, I have no real idea where I stand since I still have three 20's to run and most of my long runs to date have been done in the heat. My last marathon pace was 10:28 five years ago. I'm around that number but I could see me running this one within 30 seconds of that pace on either side (slower or faster). Speed is not my primary goal in running by any means but it's how marathons are measured.

5 miles around the complex (Thursday)

Yesterday, I got to run my 5 outside in the evening as it fit well enough into the family schedule to avoid the treadmill. It was a sluggish pace run but still felt good for some reason. I forgot to record the weather but it was likely in the low 70's with less humidity than the day before. I did not take any water or calories. Normally, in the winter, if I am running for an hour or less I don't take water or gels. The summer does require more water and I seem to do better with a gel.

Note: the monthly review for September will come in a few days. I'm a bit swamped with work and a sick kid.

Wednesday, September 29, 2010

10 miles around the complex

I did the one mile loop 10 times around the complex tonight. I took 1 Endurolyte and about 1 liter of water. The weather was 66 degrees with 67% humidity at the end of the run. It didn't really feel cool but it did not feel hot at all.

It was a good run. I like to do these midweek runs with the knowing the pace. Each mile felt good and I felt like I could have run a few more miles without a problem. It's probably good I felt like that since I'll be running 20 on Saturday.

Up next: 5 treadmill miles.

Tuesday, September 28, 2010

Five treadmill miles

This morning I ran 5 miles on the treadmill. I ran the first two at a 10:30 pace and did intervals for the next 3 miles at a 10:00 minutes per mile pace. I had to get off the treadmill a few times to help the boy during those intervals but that's why I was doing the intervals so it worked out. I felt like going faster during the last two miles but held back since this is a high mileage week for me (50 miles). I took in 1.2 liters of water but no calories.

Up next: 10 miles around the complex tomorrow night.

Monday, September 27, 2010

12 miles (Sunday night) with the wildlife


Yesterday, I ran 12 miles around the town (above). It was 66 degrees and 63% humidity at the end of the run. I took in 1.8 liters of water and 190 calories via 2 gels (1 GU and 1 Hammer gel).

It was a decent run and I felt better as I went along. My speed was good in the lower temps but I had a low level side stitch for the first 8-9 miles that didn't help. I don't think I'm at my best running later in the day. It's much easier to run after a night to process dinner. Later in the day I'm dealing with breakfast, lunch and any snacks. For morning runs, a cup of coffee and toast seems to do the trick. If my kid ever starts sleeping all night long, I'll run early in the morning all the time.

There was much more wildlife on this evening run. I almost stepped on a well camouflage stick that turned out to be a 2-3 foot snake (around mile 6 next to the river). I saw a fox in the park and many more birds hunting bugs. I also got cat calls from three different fools in cars. I scared the daylights out of two 13 (?) year old girls trying to secretly smoke behind the clubhouse at the park when I came around the corner in the dark. They quickly tried to hide the smokes and said hello.

Up next: This week starts the max pattern of my training program. T: 5 miles, W:10 miles, Th: 5 miles, Sat: 20, Sun: 10, followed by a week of T: 5, Wed: 6, Th: 5, Sat: 12 and Sun: 6. This schedule repeats a few times before heading into a taper for the marathon.

Sunday, September 26, 2010

4 treadmill miles (Saturday night)

I ran 4 miles on the treadmill yesterday once I got the boy to bed. I did a simple run of 10:30 for the first mile, 10:00 for the next two and 9:30 for the last mile. I took in 0.6 liters of water. I'll run my 12 miles outside later today or tonight after my wife gets home.

Weather update: I think we are finally headed towards fall running weather here. There are no more high's in the 90's in the 10 day forecast and in fact there is only one day forecast to be in the 80's. I am very excited. I don't mind the heat for runs shorter than a hour but the heat really affects me on longer runs. I have no idea what the cooler weather will do for my speed in longer runs. It should help but I don't know how much. One big effect should come from having to drink less water. I can't run and drink water and so I always need to walk briefly to drink. If I need to walk less, than I should see an increase in overall speed for long runs. Note: I can drink and run with my Camelbak system but I don't plan on wearing that for the marathon and so don't use it on long runs.

Cold weather does not seem to negatively affect me at all. I was in a running group in Missoula, Montana and we would run in single digit temperatures all the time and my speed was normal. As long as I don't have to cover my mouth and nose to stay warm, I love cold weather running. It's not going to get anywhere near that cold here so I have no worries about the cold weather.

Thursday, September 23, 2010

9 miles around the complex (again)

Tonight I ran another 9 miles around the complex. It was 78 degrees and 67% humidity at the end of the run. I took in one Endurolyte and 1.2 liters of water. It wasn't the best run in terms of speed because I ate dinner less than an hour before heading out. This run was a bit more typical because it got easier as I went along. This may have just been because I got further away from dinner. I switched this nine mile run from the weekend to today since I will not be able to run outside on Saturday since I have the boy all day Saturday and most of Sunday.

The weekend running is a bit up in the air. I need to do a 4 mile run and a 12 mile run. I'm thinking of doing the 4 mile run on Saturday on the treadmill and then the 12 mile run Sunday night once my wife gets back from her trip. However, I don't rule out doing something tomorrow and maybe more than 4 on Saturday or just some combination of at least 16 miles over the next three days.

9 miles around the complex (yesterday)

Last night I ran the one mile loop around the complex 9 times. It was 79 degrees when I finished the the humidity was in the mid 70s. I took in 100 calories (1 GU gel) and 1.2 liters of water.

It was an odd run in that each mile felt the same. Generally I feel better after a few miles but it never got to that point. I wouldn't say it was hard but it never got easier.

Tonight I hope to run around 9 miles tonight if I can work it into the family schedule.

Wednesday, September 22, 2010

Odd schedule this week

I didn't run Monday as planned but also did not run yesterday. I had planned to do a 4 mile treadmill run but my three year old lost his head yesterday afternoon and the run did not happen. I am running 9 miles tonight and hopefully 9 tomorrow night. I'm not sure what will happen Friday or Saturday (likely a 4 mile treadmill run one of those days) but I'll run 12 miles when my wife gets back from her trip on Sunday night.

Sunday, September 19, 2010

9.7 miles, are you crazy?



Today I ran 9.7 miles (9 scheduled). It was 82 degrees and 70% humidity at the end of the run. I took in 1.2 liters of water, 2 Endurolytes, and 190 calories in gels (1 GU and 1 Hammer). Photo: from mile 3 above.

It was a good run. It was easier at the end of the run than it was during the first few miles when I had stiff legs from yesterday. I think I could have run a few more miles today but now that I'm sitting here I can feel the miles in my legs and I'm glad I didn't.

I have to pass the county soccer fields on the way out and back in. Yesterday I saw some lady sitting in a chair on the way out and then the way back in a few hours later. She was there again today directing traffic. She asked me if I'm crazy. I just replied I'm training for a marathon. She just shook her head.

Saturday, September 18, 2010

20.3 miles and live long and prosper


I was scheduled for 12 miles today and 19 miles next Saturday. However, my wife has a field trip next weekend so I reversed the order of the long runs. I woke up knowing I was going to go for 20 and not 19. This will allow me do four 20 milers before the marathon instead of three. So I'm now on a schedule of 20 miles for a long runs followed by 12 mile long runs the following weekend. After the last of the four 20 milers I start the taper towards the marathon.

It was cool at the start but ended in the low 80's and sunny. This is a vast improvement over the summer runs but still warmer than I want it for a run. I took 4 Hammer's Montana Huckleberry gels (360 calories), 5 Endurolytes, 1.9 liters of Gatorade (400 calories), and 3.0 liters of water.

I measure my runs with Runmeter an App for the Iphone. The problem today was the app shut off without me knowing it just before mile 19 because my phone battery was low. The music was still playing so I thought the app was still running. Runmeter announces every mile so I added extra distance because I thought I wasn't at 19. I needed to be at 19 before heading straight home to be sure I got to 20. After enough distance I knew something had to be wrong and found out the App shut off at mile 18.9; my phone shut off before I got home.

I passed a group of high school boys around mile 18 in the park. I figured they would yell something since I hear "run, Forest run" at least twice a month. I planned to flash them the peace sign if they did. It happened, and I heard the "run, Forest run" shout. However, after 18 miles my brain and hand came out with the "Live long and prosper" hand sign instead.

Overall: It was a good run. From the waist up I felt fine and in good shape at the end, however my legs were dead and got a good workout.

4 treadmill miles (thursday)

Ran these at a 10:30 pace as I was tired from the Wednesday run. Took in 0 calories and 0.6 liters of water.

Wednesday, September 15, 2010

13 total miles

I was scheduled for 9 miles today. I planned to run all 9 on the treadmill to spend the evening with wife and kid but the boy had other plans around mile 4. I ran those four between a 10:15 - 10:30 minutes per mile pace (190 calories via gels and 0.6 liters of water).

When my wife got home about an hour later, I headed outside to do next five miles around the complex. Once I got to 7 miles outside I figured it was to close to 9 miles to stop. So since I felt good and had the time, I just kept going. I didn't take my GPS iPhone but the pace was good the entire time (100 calories via a gel, 1.2 liters of water and 2 endurolytes.)

Tuesday, September 14, 2010

4 Treadmill miles

This morning I ran 2 miles at warmup pace starting at 10:30 per mile and working up to 10:00 per mile. I then ran a mile at 10, a half mile at 9:30 and a half at 9:00 per mile for a total of 4 miles. I did have to briefly help the boy at mile 3 but that was a quick stop to get more apple juice. I took in 0 calories and 0.6 liters of water.

A good simple treadmill run.

Up next: 9 mile tomorrow night around the complex.

Sunday, September 12, 2010

8.2 miles

I ran 8.2 miles this morning. It was sunny but 78 degrees and 64% humidity at the end of the run; A big improvement from yesterday. This was a decent run. My legs were tired from yesterday but I was able to go a decent pace. I took in 1.8 liters of water and 90 calories via 1 Hammer's Montana Huckleberry gel. I also gave up on my experiment to do without Endurolytes. I had 3 during this run. I don't know the relationship between the actual physical effect of the Endurolytes and the positive mental effect but I'll take the total effect which is positive.

Blister update: This was my first run without covering the blister and it didn't get worse and is on its way out of my life.

17 miles (yesterday)


Yesterday I ran 17 miles. I got fooled by a weather report and the radar and paid for it. I thought it would be overcast and raining and maybe the upper 70's. It turned out it was sunny and I finished the run with the temperature at 91 and the humidity at 51.

I took in 300 calories via 3 Gu gels and 600 calories via 3 Gatorades. I also took in 1.2 liters of water to go with the 2.85 liters of Gatorade. I picked a bad day to see what would happen without Endurolytes as those replace what you lose in sweat. I had a low level headache the rest of the day. I did get some replacement via Gatorade and the gels but I don't think they work as well for me as Endurolytes do.

Overall: It was a hard run. The best training was just mental in the fact that I kept going and finished the miles.

Thursday, September 9, 2010

4 mile Treadmill run

Just about a repeat of yesterday. The only difference was the last mile; I just stayed at 10:00 per mile and this time had to help the boy twice.

Up friday: 0 miles.

Wednesday, September 8, 2010

4 Mile Treadmill run

Ran 4 miles on the treadmill today. I ran the first 1.5 miles at a 10:30 pace and then the next 1.5 miles at a 10:00 pace. The last mile, with one quick stop to help the boy, was done at a 9:00 pace.
My legs were a bit tired and heavy since I ran 8 miles last night and did this run in the morning. I took 0 calories but 0.6 liters of water during the run.

Tuesday, September 7, 2010

8 Mile complex night run

Typically my long midweek run is on Wednesday. However, it worked out better to run that run tonight after my wife came home (we picked her up today). This run was almost a repeat of the last 8 miler around the complex. I took in 1.2 liters of water and 1 GU gel (100 calories). It was 79 degrees and 71% humidity at the end of the run. Each mile felt easier as I got warmed up and I tried to push the last 3. Clearly if I want to run my best 5k time I should run a few miles to get to the starting line. It takes me a bit to get going.

Injury update: The great news is there is no foot injury, just a blister. I did manage to get a small new blister on top the bigger one from the 17 mile run on Sunday but both are healing at a decent rate. The running isn't helping them heal but they are healing faster than the running is making them worse.

Up Wed and Thurs: 4 mile each day on the treadmill.

Sunday, September 5, 2010

17 miles


Ran 17 miles (16 scheduled). My right foot held up fine during the run. I did have to change the dressing on my blister once but it didn't look much worse than when I had started. It hurt a bit for the first few miles but as expected stopped as it either went numb or just stopped hurting.

It was a sunny but cool day for a run, 73 degrees and 38% humidity at the end of the run. I had 0.95 liters of gatorade and about 2 liters of water. I took in 200 calories in the Gatorade and 270 with 3 Hammer's Montana Huckleberry gels and 100 calories with 1 GU gel (570 total calories, this is probably about a 1/3 rd of the calories I burned while running.) I forgot to eat before the run and just had coffee. I was hungry and there has clear evidence I should have had more water to drink during the run. The lower temperature threw me off my normal downing of water.

My pace was good for a long run especially coming off a rough patch with my foot. I did slow down on purpose as my legs felt a bit fresh from two days off from running and one light day; I ran the last 3 miles at the same pace as the first 3. Hopefully I'm back on track and will just jump right by into my schedule. I didn't plan to run an extra mile but misjudged the distance to home from last loop I did at a park (mile 13 on the map).

Saturday, September 4, 2010

3.5 short miles and injury update

I just ran 3.5 miles. The good news is I don't think I have a structural problem with my right foot. It had been hurting but I think that was because I had been walking weird to avoid putting pressure on my blister. The bad news is the blister started bleeding during the run so I stopped because..

I'm running my 16 miles tomorrow; I don't care if my blister bleeds a bit as long as I don't have a structural problem. I need to do the run longs. If I need to take off Monday as planned and Tuesday (4 miles), I'd rather do that to heal the blister.

Thursday, September 2, 2010

0 miles and a bunch of dead skin

A large patch of dead skin came off my right foot where I got the blister from the run the other day. It's raw fresh skin underneath. I'm taking off today and maybe tomorrow. I feel like taking off will help it heal faster and get me ready for the long runs this weekend. Hopefully I right.

Wednesday, September 1, 2010

8 miles around the complex

I ran this run at night after my wife got home. It was about 80 F with 70% humidity at the end of the run. I took a Gu-gel with caffeine before the run (100 calories) and one endurolyte and 1.2 liters of water during the run but no calories.

I have a one mile loop measured in the complex so I just ran that eight times (no gps and no timing of the run). I just wanted to run free (didn't carry anything) for eight miles, so I left the water on our doorstep and the iphone at home.

It was a good run as each mile felt easier and I ran each slightly faster (it felt like anyway), each mile probably felt easier as I got warmed up and as the temperature dropped from the mid 80's at the start of the run.

Up next: 4 treadmill miles tomorrow.

Tuesday, August 31, 2010

Monthly review for Aug

In Aug I ran about 135 miles, an increase from the 114 miles in July. My weekly milage totals for each week ending in Aug were: 32.9, 26.5, 32.3, 36.8, and 28.3 for each of the Sunday night's in Aug. The number I like to follow the most is a moving thirty day total (see graph):

As of Aug 1st my previous thirty total was 116 miles and was 128 miles on the 31st of Aug. The program I am following for the Nov 21st marathon builds to a maximum 30 day total of 200 miles for one day on Oct 17. The thirty day total is a bit low right now since I ended Aug with one of the down mileage weeks. My 30 day total jumps up to 152 in just 5 days.

My resting heart rate today was 58 (30 seconds x 2). It was 62 a month ago. I don't know if it actually decreased or if I just measured it at the right time but it's nice to see a decrease.

Review: It was good month again as I had fun, did not get hurt, increased my fitness and was not sick at all. It was really hot in Aug and I'm glad it's starting to cool off. The only real problem day was just a few days ago when wet socks caused me to develop a blister on my right foot and I cut two miles off a run. It's nice that I can finally do some running at marathon pace or faster.

Four miles on the treadmill

Ran 4 miles of the schedule 4 for today. I ran the first three at a 10:00 min/mile pace and the last mile at a 9:30 pace. I did have three quick stops to help out the boy but they were each less than 30 seconds. I got the last mile in without having to stop. I took in 0.6 liters of water but no calories.

Up next: 8 miles. I'm going to try running this one outside at night after my wife comes home. I think some of it will be in the dark but I can run around the complex if I need to. I don't want to try to run the 8 miles while also watching the boy.

Sunday, August 29, 2010

8 Miles and some lessons


I had a 10 mile run scheduled for today. I was thinking this was a short run and made a big mistake in not wearing running socks which I normally only wear for long runs and then made another mistake by running across a grass field that was still soaked in morning dew at the start of the run.

The combination of non-running socks and wet shoes lead to me getting a blister on my right foot about the size of a half-dollar. I made another mistake in not checking on it as soon as I felt something happening on my foot; by the time I did check around mile 7 it was a large blister and too late. I tried adjusting my socks but when I started running again I could tell it did not not help.

I made a quick call that two more miles of running just to get them in was not worth the extra growth and damage I would do to the blister spot. I cut off two miles and just headed home.

Lessons learned: Pack extra socks in my pack for long runs (anything that requires me a wear a pack), pack a footpad or duck tape, and always wear running socks. I'll also remember to always check my foot right away. This was something I knew to do but just didn't do it.

**Photo**My wife pointed out the other day that I'm making Franklin look like a running paradise with my photo's. It's not. I might be great if you just ran 5K's because the local parks where I have been taking photo's are great. The roads between the parks are not the best roads for running. This section is a section I must run just about every time I leave our complex. It makes it not worth it if I'm headed out for less than 4 or so miles which is why most of those short runs are done in the complex. Since the run today did not go well, it's a good day for a realistic photo of the running around here.