Hanover weather

Friday, August 30, 2013

8.3 KM: Metric conversion

Today I ran 8.3 km and the temperature at the end of the run was 28C.  In order to get better at judging and estimating distances in the metric system I have switched all my running apps to the metric system. I am doing the same for the weather and weather apps. I'm not doing this forever, just maybe for a year or so. I will do write-ups of the marathons in miles since that is the system used for the race.

The antibacterial drugs I am taking for the next few days have been making me tired. I finally got smart running wise and took my morning dose after my run rather than before.

Feeling better and legs feel good. Hope to get in a long run this weekend.

Wednesday, August 28, 2013

5.4 miles (Tuesday): When it rains, it pours and then a root canal.

Tuesday I ran 5.4 miles. I started to finally feel better and then my tooth really started to hurt. Turns out I needed a root canal. I got that done and I'm out of action for the rest of the day. I'll try to get a good run in tomorrow and get back on track here.

6 miles (Sunday)

Sunday afternoon I ran 6 miles. Decent run, not great.

Friday, August 23, 2013

5 hot miles

Today I ran 5 miles around the park. It was humid, sunny, and hot. I feel better, but not great.

Thursday, August 22, 2013

3.4 miles that did not flu by.

Today I sort of ran 3.4 miles. Tuesday the boy and I were both sick and so I ran 0 miles. Yesterday (0 miles) repair people were here all day long fixing a sick AC system and today I feel maybe 75%.  I went 3+ just to get out.

I'm not sure what I have but the kid has it too. Cold/flu like stuff. Not really bad but not great for running.

This week so far is exactly why I do not plan down weeks. They are a good idea in your training but I tend to just let them happen as the come. It will be fine and maybe even good If everything is back to normal in a few days.

Tuesday, August 20, 2013

3 complex miles

Yesterday afternoon (Monday) I ran a quick three miles around the complex. The distance was more about my workload than my energy level. Busy day. Decent run.

Sunday, August 18, 2013

22.5 miles: Natchez Trace Parkway and Status




Yesterday I ran 22.5 miles. I ran from home to the Natchez Trace Parkway (about 8 miles) and then ran south on that road for the next 14.5 miles. This was a very hilly run, especially compared to my normal flat loops. I took in about 2.5 liters of water, 4 Hammer gels, 1 Hammer energy bar and 2 Perpetuem Solids. The temperature was in the upper 70s and it was rather humid.



My pace was much slower than my last twenty miler but I was also carrying about 3.5 liters of water (7.7 pounds), there were more hills, and I wasn't sure how far I would be running. This doesn't bother me as it was a hard workout and the point was the hills not the speed. I lost about 9.5 pounds during this workout, so I know it was one heck of a workout.



The plan was to run to the Trace and call my wife for a pick up at mile 20. The problem was there was no cell coverage at mile 20 and so I just kept going until I could text her. After she was on her way I kept running until I found a good stopping spot at mile 22.5.

Running review/preview:



This is a chart of my 30 day moving actual average milage total and my projected total.  You can see I was restarting from zero. I was sick and then hurt my toe this spring and was starting from very little of a base.  Ramping up from 0 to 200 miles in two months is something someone just getting into running should not do, it has been fine for me since I have a longer base of running and have run that much before.

Now that I am at about 200 miles run in the last 30 days I'll be working more on speed since I am done adding miles. You can see I will taper a bit for each marathon as my mileage drops right before hand with the biggest drop before the Philly marathon. 

Friday, August 16, 2013

6.4 miles: Starbucks plus run.

Today I ran 6.4 miles. I did the Starbucks and back run with some extra distance thrown in here and there. Good run after the first mile or so. It was a natural pace run as I did not try to push the pace or slow down by design.

The timing of my long run this weekend is up in the air but the route is coming together nicely. I'm looking forward to it.

Thursday, August 15, 2013

Running update

I have just determined in the past 30 days I have run 168 miles. A year ago today, I had run 67 miles in the previous 30 days. So yes, I should be in much better shape heading into the fall marathon season.  Miles don't exactly equal speed but they will help with endurance.

I'll max out around a 30 day moving average of ~ 200 miles. Once I am there I can focus on speed since I will no longer be running adding miles.

10.6 miles: Not the best time to run

Today I ran 10.6 miles around town. I broke my pattern of running loops at the soccer fields on weekday mornings because the bathroom there was closed and a few other people were on my track (I normally have it to myself.)

So instead I did a side of the road run. I was reminded why I have been running in loops. The morning drive-to-work time is not the best time to run on the roads. There are way too many cars and trucks. 

Overall - it was a good run. I didn't push it because I have to get a lot of work done and I didn't want to be worn out for the rest of the day.


Wednesday, August 14, 2013

6.2 miles: Sauerkraut power?

After yesterday's poor run I refueled with a dinner of sauerkraut, potatoes, and green beans. Today I had a great 6.3 mile run around the soccer fields. It also probably helped I got a good night sleep and it was much cooler this morning (mid 60's).

Tuesday, August 13, 2013

7.5 miles: Low energy, below average run

Today I ran across town to a park, did a mile loop and ran home. When I was getting ready to go it was cloudy and raining. Sadly for during the run it was not raining and the Sun was out. I had low energy for most of the run. My pace was rather slow.  Just one of those days. 

Monday, August 12, 2013

3.4 miles: variable speed run

Today I went 3.4 miles. I walked some, did some at a long run pace, some at 5k pace and some nearly sprinting.  My hamstrings are a little sore from pushing the pace Saturday.  The new pattern seems to be running 6 days out of the week (M-Sat) and then taking Sunday off.

Saturday, August 10, 2013

15 miles: Mack Hatcher


Today I ran 15 miles around Franklin. The plan heading out the door was for at least 12 (what's on my rough training outline) but I knew I'd be going at least 14 based on my likely route.

I took Mack Hatcher around town (Franklin's bypass) as there is a new sidewalk alongside parts of it and I wanted to check it out.

Very good run overall. My pace was about 35 seconds per mile faster than last week's 20 miler. It was very humid but decent temperature wise (mid-upper 70's) and the Sun was hidden for most of the run.

Around mile 10 (end of the bypass) I selected a route home. If it didn't rain I'd do 15 and if it rained and cooled me off I do closer to 20 by doing some loops at the soccer fields. It didn't rain.

Summary: running is going very well right now. I am ahead of where I was last year at this time in both miles and pace. It is partially because of the much cooler summer but also just from being in better shape.

Friday, August 9, 2013

5.5 miles: An alternative to zero

Today I jogged 5.5 miles. I was debating taking a day off after running four in a row and ahead of a planned Saturday long run but decided instead just to do an very easy run as a way of getting in some exercise but without wearing myself out.  

It was a good easy/slow run. 

Thursday, August 8, 2013

10 miles: Clouds!


Today I ran 10 miles. The plan heading out the door was for 5 but it was not hot (upper 70's) and very cloudy and so I took advantage of the good summer conditions to get some extra miles in.  Good run.

Wednesday, August 7, 2013

4 miles: Beating the storm

Today I ran 4 miles around the soccer fields. The plan was for five but strong lighting and loud thunder on the way sent me in at four. The storm got here about 5 minutes before I got inside. I love running in the rain, not so much in lighting.



Tuesday, August 6, 2013

6 Complex miles

Tonight I ran 6 miles around the complex. It was a pretty good run. The temperature was ok for the summer but the humidity was high. Nice steady pace.

3 miles (monday) and future plans

After taking Sunday off due to stiff legs, I ran 3 miles Monday night. My legs felt decent but my stomach/digestive system was not in the right place for a run when I went and the run turned into much more of a jog/walk.  This doesn't bother me at all. I'm feeling pretty good about where I am right now in my training for the fall marathons. I'm not ready for them now but I'm ahead of where I was last year at this time and my motivation is very high.

Looking into a finding a good 50 miler to run. It will likely be the Le Grizz in Montana in October of 2014 after another Strolling Jim (41 miles) at the start of the summer in 2014.

Saturday, August 3, 2013

20 miles: Good conditions for the summer

Today I ran 20 around the soccer fields.  The plan heading out the door was for 18 however it turned out to be cloudy, in the 70's and a bit rainy. 

I did the first 19 miles at almost exactly the same pace. By design I wanted to hold a certain pace from the start that I knew I could keep up.  The first 15 were pretty good, I was starting to get a bit hot then but it rained and that cooled me off. It was then I made the call to go for 20.  The last mile was my slowest as my legs finally started to give out a bit. Overall it was a great 20 miler considering it was my first in too long. My overall pace was much better than the 16 miler from last week but they are hard to compare as that one was done in near 90 heat, with higher humidity, and much more Sun.

Getting this 20 miler in now is great. It will allow me now to space the next two planned 20 milers out by 14 days, so that I have a bit more time to recover from each.

Friday, August 2, 2013

6.3 miles: Easy not easy

Today I ran 6.3 miles around the soccer fields. It was an easy tempo (pace) run by design and yet the run was not easy. It was generally overcast but the Sun managed to stay out for most of my run and it was 89 degrees. Six miles in summer weather is not easy.

The idea was to take it easy today ahead of the planned long run this weekend and since my legs were a bit tired from the up tempo three mile run last night.

3 miles (Thursday): 2 pounds

Last night I ran 3 miles around the complex. The plan after the first half mile was to either run 4 miles at a comfortable pace or do 3 miles at a pushed pace. I felt like running shorter but faster so I went with the choice of 3 miles. Each mile was faster and the last was at a good clip. I lost about 2 lbs of sweat during this 3 mile run.