Hanover weather

Friday, September 30, 2011

13 miles


Today I ran 13 miles. It was 66 and sunny at the end of the run (2 liters of water, 200 calories). It was a decent run pace wise but I still need to work on increasing my speed. I think I lost some in the ultra training and summer heat. I think between the first marathon and second this fall my primary goal will be increasing speed.


Wednesday, September 28, 2011

The Albino Squirrel 20.1 miler


Today I ran 20.1 miles (3 liters of water, 500 calories?). It was sunny and 78 at the end of the run. It was fine in the shade but a bit warm in the sun. Overall it was a decent run given a very bad night of sleep and tired legs. The squirrel was around mile 15 on the map below.



Sunday, September 25, 2011

5 miles: A bit slower

Today I did the standard five mile run. Much like last marathon season, this 5 is sometimes the hardest run of the week because my legs and body are tired from training during the week. I didn't record the temperature but it was hot enough that I was sweating a lot and my 4 year old told me I was "Stinky and Smelly" when I got back.


Saturday, September 24, 2011

11.1 a bit faster


I ran 11.1 miles today (1.2 liters of water, 0 calories). I did the first half at the typical 20 mile pace but picked it up for the last half. It was a very good run. It was 72 and partly sunny at the end.

The training is switching from increasing distance to increasing speed. I like my marathon training at about 45-55 miles a week. I had to ramp up to that from the summer shorts distances 30-35 miles a week. I've been at the 45-55 mile range for about two weeks and I am now switching to running those distances faster. I turned off the pace feature when I was training for the ultra. It let's me know how fast I am moving every mile. I turned it off when training for my first ultra because the pace did not matter. Now that I am aiming to beat my Philly marathon time from last year this year, the pace matters again.

Friday, September 23, 2011

12.1 miles


Today I ran 12.1 miles. It was 67 and partly sunny at the end (1.2 liters of water). It was a rather simple run.

Wednesday, September 21, 2011

20.1 miles (a long 20)


Today I ran 20.1 miles (4.2 liters of water, about 600 calories). It was partly sunny, humid and 78 at the end of the run. I can't call it heat but the warmth did get to me a bit in the last 5 miles.

It was a run with a slow start and good middle and a slow end. I really wasn't trying to push it. Last night was poor in terms of sleep and I think my legs are a bit tired from the recent ramp up in miles. This run felt more like 25 miles.

Up next: Friday 10-20 miles depending on work, sleep and the weather.

Sunday, September 18, 2011

5 Mile run

I did the normal 5 mile run for Sunday. My legs were a bit tired and so I didn't push it for most of the run. I started to feel good around mile 4 and picked it up. I didn't record the temperature but it was likely in the 70's.


Saturday, September 17, 2011

13.1 miles


Today I ran 13.1 miles. It was sunny and 76 at the end. A typical warm but not hot fall day. It was a good even effort for the entire run. My legs felt good. My wife's 6k race this morning inspired me to do a bit more today than I had planned (maybe 8 miles).

Up next: the five mile Sunday Starbuck run. I'll likely do this as a recovery run as I've had a big mile week.

Friday, September 16, 2011

17.3 miles: overactive cop


Today I ran 17.3 miles (2.4 liters, maybe 300 calories). It was sunny and 70 at the end of the run. I felt fairly good but had to get back to do some more work so I didn't hit 20. I'm not worried about that since I just need to hit 20 once every two weeks and I did a 20 last week.

Around mile 5 I crossed a road using the cross-walk (no headphones). There were no cars coming for at least 3/4 of a mile in one direction (closer to me) and the last car (a cop car) just passed on the other side of the road leaving that side clear for about the same distance.

The cop turned on his lights, peeled around came back and motioned me over. He wanted to let me know what I just did was very dangerous. I should have waited for a green light to cross and made sure I saw the little guy telling me it was safe to cross. The calm side of my brain won and I thanked him for the good advice and left.


Wednesday, September 14, 2011

12.5 miles


Today I ran 12.5 miles. It's a busy work week so I cut back on miles today. Hopefully Friday will be lighter on the work and cooler. Today it was 79 and sunny at the end. It felt hotter than that the last two miles (1.2 liters of water, 1 slice of bread).

The goal today was to go around 12 when I left the house. In order to ensure I went 12 - I ran out a bit over 6 and turned around. I'm not a fan of out and back running in general but it does force you to run a known distance once you turn around.



Sunday, September 11, 2011

5 miles: Somewhat less than average.

Today I did the 5 mile run. It was slightly less than ok but not bad. My nose was stuffed up, it was sunny for the first half, my legs were a bit sore, and I didn't eat or sleep well in the last 24 hours. It was one of those runs that reminded me while I like to run long distances. The last mile was the best. I didn't record the temperature but it was likely in the mid 70's and I know it was humid.

This week: Likely doing a shorter run on Wednesday (10-12 mile) to spend more time on work and the longer run (17-20) on Friday. Friday is also forecast to be 10 degrees cooler than Wednesday.

Saturday, September 10, 2011

About 7.5 miles: People everywhere.

I did a GPS free run this morning to the park and one loop there and back. I think from past runs it's about 7.5 miles. It was a great run with a good steady pace. It was 61 degrees, sunny and very humid (92%). I just took a hand-held water bottle (0.6 liters, 0 calories).

The fall has brought people out of hiding. There were people everywhere. I like the fall weather but I like the fewer people out in the summer.

Friday, September 9, 2011

12.3 miles


Today I ran 12.3 miles (2.4 liters of water and maybe 150 calories). It was 79 and mostly sunny with low humidity. This was another good run. The drop in temps really help.

Up next: Saturday a 7-8 mile run and Sunday the five. It's possible these runs will be reversed. I'll try to do the shorter run at a good pace.

Wednesday, September 7, 2011

20.7 miles: great fall run


Today I ran 20.7 miles. It was a good first 20 miler for the fall. The temperature was 65, the humidity was 69% and it was mostly overcast. Ten degrees cooler and I would call it perfect but 65 was great compared to the summer. I took in about 3 liters of water and maybe 400 calories. I did make one stop at the library during the run to pick up a book I had on hold (around mile 18).

It wasn't a fast run but it was good. A good run. I'm happy about it. If I didn't have to get back to do work, I'm sure I could have run 30 miles.

Up next: Friday: a faster run in the 10-12 mile range or another long run depending on the work outlook for Friday.

Sunday, September 4, 2011

About 5 miles

I ran for about the time (no GPS) I've been taking to run 5 miles. I ran around the local park instead of running to Starbucks because the fields I cut across are very wet from the rains last night. It was 72 degrees and 95% humidity. I did a different kind of workout running "sprints" and then jogging using light posts as starts and stops.

note 1: I had a running dream last night. I was running trails with friends in steep mountains and having lots of fun. This was just about the whole dream. First running dream that I can remember (that is not saying much).

note 2: The current weather forecast for Wednesday has a high of 67 and rain. If that turns out to be correct, it's great and I'll do a 18-20 miler.

Saturday, September 3, 2011

11.5: Hot September


Today I ran 11.5 miles. It was sunny and 92 at the end of the run. Hot. The summer is holding on. It was a decent run for the conditions (2.4 liters of water).