7.7 miles

(I update the distance in the title of this post a few days later when I ran the same route with my GPS iphone. )

I ran about 7 miles outside this morning. It was 78 degrees and 99% percent humidity. I drank 1.2 liters of water and took 2 Endurolytes and 100 calories (cliff shot razz gel). There was not evaporation cooling from the sweat. My wife asked if I got rained on when I got back but it was just sweat.

I thought it might rain so I didn't take my GPS iphone. I know it's five miles if I run to Starbucks and back and I ran a 1 mile loop at the park. I'm fairly sure it's about a half mile to the park from Starbucks and thus the run was about 7 miles. I may have gone 7.2 as I added a little extra just to be sure.

It was a good pace run. I tried to go 15-30 seconds per mile faster than what would have been a natural pace. I did get a quick Side Stitch that caused me to walk for about a tenth of a mile. However, it went away and I was back off. It was a bit odd because I rarely get them.

It feels like I am now into the thick of the training. I feel like I'm really training for running when I run 7 miles or more 3 days a week.

Up tomorrow: 3 miles; Friday: 0 miles; Saturday: 14 miles; Sunday: 7 miles

3.5 treadmill miles

My wife starts her PhD program today and so I'll be doing most runs on the treadmill midweek. I'm not a huge fan of treadmill running and so I decided to work on speed. I figure the faster I can run the less time I will have on the treadmill plus the more distance I can get in before my son needs me to get more juice or whatever. Also, it will help me improve my speed*.

Today I warmed up by starting slower than my target marathon pace (10:00/mile) and increasing the treadmill setting by 0.1 every tenth of a mile. I got somewhere near a 9 minute pace before I had to stop quickly to get something to entertain the boy (what I'll call him here). I got him a iphone video of dog popping balloons that he watched in the treadmill room the rest of the time.

Once I restarted the treadmill I jumped it to a 9 minute pace for a half a mile and then jumped it to 8 minutes per mile pace for maybe 1/4 mile. I slowed it back to a 9 minute per mile pace until I got to three miles. I then ran 1/2 mile at slower than marathon pace to cool down. Water intake=0.6 liters, O calories.

Overall I covered 3.5 miles faster than I have in a long time and it was a good workout.

Up tomorrow: 7 miles

*I've never been fast. We ran a lot in Korea when I was in the Army and I ran even more with a friend during my last six months there (5 miles most days plus PT training runs). It was where I ran my first half marathon. I was likely in my best running shape then for the two mile test and my best time was just under 14 minutes (7 miles per minute) at age 20. However, Korea is also where I found out I finished more towards the front of pack the further we ran. If you can't run fast, run far.

7.1 miles

I ran 7.1 miles this morning (6 scheduled). It was 80 degrees, 80% humidity and overcast. I took my handheld water bottle (0.6 liters) and filled it up 3.5 times for 2.1 liters of water intake. I took two Endurolytes and one GU gel (100 calories). I was not planning on eating the gel but felt out of energy at mile 3 (not sore, just tired). I'm not sure if it was mental, physical or both but that gel kicked in about a half mile later and my energy level was up. It may have just taken that long to wake up but I'm giving the gel the credit. (photo above of downtown Franklin around 8 a.m)

I made a deal with myself around mile 5 that if I walked for about an 1/8 of a mile, I would run an extra mile and try to do that last mile much faster. It worked. My last mile was the fastest outdoor mile for me in a long time. I was not trying to go as fast as possible just much faster than normal. I was not sore at all from yesterday's run and that surprised me a bit. The lack of sore feelings in my legs may be due in part to a great meal last night. My wife made sustainable harvest Salmon, organic Quinoa and organic Spinach. I had a carbonated water with it (it makes me think I'm having a beer).

Up tomorrow: Zero miles

Half Marathon

I ran 13.2 miles (13 scheduled). It was 85 degrees and 74% humidity at the end of the run. It was overcast and mid 70's at the start moving to hazy and then sunny. I drank 3.6 liters of water and 1.18 liters of gatorade ( 130 calories). I took in 270 calories via 3 Hammer's Montana Huckleberry gels and took 4 Endurolytes (400 total calories).

I have been taking my pack with two sides bottles (1.2 liters total) and a Camelbak 3 liter bag within my pack for longer runs. However, this morning I didn't feel like carrying the extra 3 liters of water and took that out and replace it with two bottles of Gatorade. I did have to stop and refill my water bottles twice at local parks (miles 7 and 10) but it was worth it.

Picture taken between miles 3-4 on map.

Overall: It was about what I expected for a long run in the summer. It was hot and I was sweating a lot. My lungs did well and my legs did well for most of the run. I did feel like my legs were heavy during the last two miles. However, my pace during those last two miles was fine for a long run and faster than miles 9-11. My fastest mile was mile three. I was trying to start slow but somehow ran faster each of the first three miles before backing off a bit into a slow long run. I'm very ready for fall weather.

Tomorrow: 6 miles

Three miles around the complex

I didn't check the weather report at the end of the run but it was hot (80's), humid and sunny. No water or calories taken in during the run, just a simple hot run.

This week has seemed easy overall so far (3, 6, 3). The big run for the week is coming up on Saturday at 13. I hope to leave early to avoid the major heat. Tomorrow's plan is zero miles.

Six miles on the treadmill

I got two steady warm up miles in on the treadmill before having to go check on our son. The next four miles were done at various paces and distances as I briefly had to get off the treadmill a few times (4?) for various tasks (more grapes, more juice, etc).

It was a good interval training day and I got some decent speed on the last mile. It felt good to go faster. I had one Gatorade (0.59 liters) during the run and the typical coffee and banana before the run. Temperature inside was lower 70's and somewhat humid.

The trail run from last week is the gift that keeps giving. I did get some poison ivy on one leg and foot. It's not too bad; I'm glad I washed off in the stream. I'm sure it could have been worse. I think I will stay off that trail until winter.

three miles on the treadmill

No water or gels, just three miles. Coffee and banana as the pre-run meal. I ran the first mile at a slower warm up pace and the last 2 at a faster pace and did some at a much faster pace. It's looking like the scheduled 6 tomorrow will be on the treadmill as well. I might try to drink Gatorade during that run since that's what the Philly marathon will have at aid stations. Didn't sleep well again last night thanks to our three year old. Hoping tonight is better.