12.8 miles "easy"
1:39:42
cloudy, 72 degrees, humid
Noon
Home, Octavia, City Park along Bayou St. John, City Park Ave., Marconi, Harrison, Wisner and back — from here on I'll refer to this loop as the Bayou 13 Loop.
Adidas Ride
This was the first long run, over 10 miles, I've done in quite some time. The weather was relatively nice. A cool front came through with some hellacious rain early this morning. It's still rally humid. This is the first day on a 20 week plan fo the Mardi Gras Marathon.
I felt pretty good considering that I'm not in great shape right now. I know I went out way easier than I came back. My average pace ended up being right where I wanted it... I think. It felt kind of quick coming back.
I ran alone with some music in my ears — Nusrat Fateh Ali Kahn on the way out and Ojos de Brujo on the way back. I just tried to get into a groove and stay there. My hamstring issue is nearly (note: I say "nearly.") non-existent. I know I'm going to be tight tomorrow. But generally I feel really good.
Sunday, October 11, 2009
Tuesday, August 25, 2009
Sunday, August 23, 2009
8/23/09 Sunday
10.6 miles
1:22:44 • ~7:48/mile
8:00 AM
75 sunny, relatively dry
Home to Reily to AP
Launch
The weather was beautiful this morning. A cool front came through and it was a little dryer. I felt better today, but still sore and sluggish. I'm staying consistent and trying to stick to the plan. I need a good healthy streak.
1:22:44 • ~7:48/mile
8:00 AM
75 sunny, relatively dry
Home to Reily to AP
Launch
The weather was beautiful this morning. A cool front came through and it was a little dryer. I felt better today, but still sore and sluggish. I'm staying consistent and trying to stick to the plan. I need a good healthy streak.
8/22/09 Saturday
6.8 miles
53:01 • ~7:47/mile
8:30 AM
85 cloudy, humid
Audubon Park & back
Boston
I had to push the pace to get even to a sub-8 minute pace. I felt fine. I just couldn't get into a groove. I think that my hip flexors and surrounding muscles are deeply sore from the workouts lately, and that's what keeps me from striding properly. My running didn't feel as natural as it normally does.
53:01 • ~7:47/mile
8:30 AM
85 cloudy, humid
Audubon Park & back
Boston
I had to push the pace to get even to a sub-8 minute pace. I felt fine. I just couldn't get into a groove. I think that my hip flexors and surrounding muscles are deeply sore from the workouts lately, and that's what keeps me from striding properly. My running didn't feel as natural as it normally does.
8/21/09 Friday
5 miles, slowly
43:56 • ~8:48/mile
6 PM
80 degrees, raining
Audubon Park & back
Ride
Weight room
Arms
45 minutes
This was a total recovery run. Thatt's not to say that it was an easy run. It wasn't an easy run. It was a hard run. My legs were sore from the lifting for the first time in weeks, and they were sore from the ladder workout on Thursday. I knew that I needed to be sure to take it slowly. But it hurt to run at any pace. I was hard pressed to get any turnover whatsoever. The rain, however, was a pleasant experience. There was a soft, constant shower falling for the entirety of the run.
43:56 • ~8:48/mile
6 PM
80 degrees, raining
Audubon Park & back
Ride
Weight room
Arms
45 minutes
This was a total recovery run. Thatt's not to say that it was an easy run. It wasn't an easy run. It was a hard run. My legs were sore from the lifting for the first time in weeks, and they were sore from the ladder workout on Thursday. I knew that I needed to be sure to take it slowly. But it hurt to run at any pace. I was hard pressed to get any turnover whatsoever. The rain, however, was a pleasant experience. There was a soft, constant shower falling for the entirety of the run.
Friday, August 21, 2009
8/20/09 Thursday
9.75 miles
6:00 PM
~75 minutes
85 degrees, cloudy and humid
home to Audubon & back
Ride
I ran the warmup with Ms. Feil to Audubon, then ran a 1 min. to 5 min to 1 min. ladder workout with equal rest intervals. I ran home with Ms. Feil with the intention of running that part as a cool down. But she kept the pace kind of snappy. I felt OK. But it was hard. My legs were sore from the leg workout on Wednesday. I was glad to finally stop. No real tweakage from my hamstring although they were tight and sore at the beginning.
6:00 PM
~75 minutes
85 degrees, cloudy and humid
home to Audubon & back
Ride
I ran the warmup with Ms. Feil to Audubon, then ran a 1 min. to 5 min to 1 min. ladder workout with equal rest intervals. I ran home with Ms. Feil with the intention of running that part as a cool down. But she kept the pace kind of snappy. I felt OK. But it was hard. My legs were sore from the leg workout on Wednesday. I was glad to finally stop. No real tweakage from my hamstring although they were tight and sore at the beginning.
Wednesday, August 19, 2009
8/19/09 Wednesday
5 miles easy
6:30 PM
38:38
81 degrees, cloudy & humid
home to Audubon & back
Boston
weight room
legs
45 minutes
2:30 PM
I took a relaxed brisk run down the streetcar tracks to the park, once around the asphalt, then back home. I felt pretty good. My hamstring is looser than I thought it would be. I did a weight room workout for legs earlier this afternoon and that seems to have helped loosen me up.
The park is starting to get a little more crowded with the imminent start of classes. The early fall semester means lots of newbies, many of whom have no idea what the tropical heat is like in New Orleans. I love to see the young girls wearing lots of makeup, tights, and long sleeves struggling and looking like they've had it. I can't help but run my sweaty ass kind of close to them as I pass. Some of the biys look just as clueless. The yutes!
6:30 PM
38:38
81 degrees, cloudy & humid
home to Audubon & back
Boston
weight room
legs
45 minutes
2:30 PM
I took a relaxed brisk run down the streetcar tracks to the park, once around the asphalt, then back home. I felt pretty good. My hamstring is looser than I thought it would be. I did a weight room workout for legs earlier this afternoon and that seems to have helped loosen me up.
The park is starting to get a little more crowded with the imminent start of classes. The early fall semester means lots of newbies, many of whom have no idea what the tropical heat is like in New Orleans. I love to see the young girls wearing lots of makeup, tights, and long sleeves struggling and looking like they've had it. I can't help but run my sweaty ass kind of close to them as I pass. Some of the biys look just as clueless. The yutes!
Tuesday, August 18, 2009
8/18/09 Tuesday
9.4 miles
5:30 PM
68:11
75 degrees cloudy and some rain
home to AP, Fly, levee, Cooter's, St. Charles, AP, home
Launch
I ran easy to the park and met the C22 group. I ran the first 2.5 miles at warm up pace, then stood around for 15 minutes waiting for people to show. The next 2 or so we ran easy then it got progressively quicker for maybe three miles. Then I backed off again when we hit the park. I jogged home after another 15 minutes of hanging at the monkey bars. My hamstring got a little tight on the second break and I had to move slowly at first before loosening up. I ran into Ms. Feil on my way out of the park. I was toast by the time I got back home. The hard pomegranate lemonade tastes really good after six or eight swigs of chocolate milk.
5:30 PM
68:11
75 degrees cloudy and some rain
home to AP, Fly, levee, Cooter's, St. Charles, AP, home
Launch
I ran easy to the park and met the C22 group. I ran the first 2.5 miles at warm up pace, then stood around for 15 minutes waiting for people to show. The next 2 or so we ran easy then it got progressively quicker for maybe three miles. Then I backed off again when we hit the park. I jogged home after another 15 minutes of hanging at the monkey bars. My hamstring got a little tight on the second break and I had to move slowly at first before loosening up. I ran into Ms. Feil on my way out of the park. I was toast by the time I got back home. The hard pomegranate lemonade tastes really good after six or eight swigs of chocolate milk.
Monday 8/17/09
5 miles easy
no watch
4:00 PM
78 degrees, raining
home to AP & back
Ghosts
Easy run to Audubon in the rain. My legs were very sluggish. I stayed home from work today and got very little done.
no watch
4:00 PM
78 degrees, raining
home to AP & back
Ghosts
Easy run to Audubon in the rain. My legs were very sluggish. I stayed home from work today and got very little done.
Monday, August 17, 2009
8/16/09 Sunday
9.5 miles easy
1:30 PM
no watch
78-85 degrees, humid
home to AP & back
Bostons
I was trying to time the rain for a longish run. Tropical storm Claudette is bearing down on the Destin/Pensacola area and is supposed to bring lots of rain to our area. It's been drizzling all morning. But as things seem to go sometimes, once I left the house with my iPod safely tucked into a tiny ziplock bag, the clouds parted and I got a full one hour plus of tropical sun beat down. I kept looking for, and hoping for, some dark, heavy cloud cover and at least a few sprinkles. But instead I got nothing.
I felt OK despite the heat. My hammie is still tickling and my pace was slow and deliberate. I was satisfied with the run and I was very glad to stop. Moments after arriving in front of the house, Ms. Feil poked her head out the door to hurriedly tell me that the Usain Bolt/Tyson Gay showdown was lining up to start. I made in just in time to see the gun go off and Bolt set a new world record at 9.58! Gay ran 9.71 for the third fastest time ever and finished a full step back. Those dudes are animals.
1:30 PM
no watch
78-85 degrees, humid
home to AP & back
Bostons
I was trying to time the rain for a longish run. Tropical storm Claudette is bearing down on the Destin/Pensacola area and is supposed to bring lots of rain to our area. It's been drizzling all morning. But as things seem to go sometimes, once I left the house with my iPod safely tucked into a tiny ziplock bag, the clouds parted and I got a full one hour plus of tropical sun beat down. I kept looking for, and hoping for, some dark, heavy cloud cover and at least a few sprinkles. But instead I got nothing.
I felt OK despite the heat. My hammie is still tickling and my pace was slow and deliberate. I was satisfied with the run and I was very glad to stop. Moments after arriving in front of the house, Ms. Feil poked her head out the door to hurriedly tell me that the Usain Bolt/Tyson Gay showdown was lining up to start. I made in just in time to see the gun go off and Bolt set a new world record at 9.58! Gay ran 9.71 for the third fastest time ever and finished a full step back. Those dudes are animals.
8/15/09 Saturday
6.5 miles easy
9:00 AM
no watch
78 degrees, humid
home to AP to SR
Ghosts
I ran this morning easy to Audubon then to work at Southern Runner. It was pleasant and I felt reasonably good. I ran with tunes and I always enjoy that. I really enjoy the tuning out aspect. My hamstring is still a petty nagging tug. But overall I felt healthy. Now I need to stay consistent and shed a few pounds. I need to get back into the realm of the skeleton.
9:00 AM
no watch
78 degrees, humid
home to AP to SR
Ghosts
I ran this morning easy to Audubon then to work at Southern Runner. It was pleasant and I felt reasonably good. I ran with tunes and I always enjoy that. I really enjoy the tuning out aspect. My hamstring is still a petty nagging tug. But overall I felt healthy. Now I need to stay consistent and shed a few pounds. I need to get back into the realm of the skeleton.
Tuesday, June 30, 2009
6/22/09 Monday
5 miles easy
6:00 PM
no watch
90 degrees and very humid
home to AP & back
NB 826
I felt very sluggish. Period.
6:00 PM
no watch
90 degrees and very humid
home to AP & back
NB 826
I felt very sluggish. Period.
6/21/09 Sunday
OFF
I was too tired after driving back from Atlanta and unloading and dropping the minivan at the airport. I got in bed around 11:00 PM, exhausted.
I was too tired after driving back from Atlanta and unloading and dropping the minivan at the airport. I got in bed around 11:00 PM, exhausted.
6/20/09 Saturday
11 miles easy
no watch
78 degrees and humid
5:30 AM
AP Mag and Octavia loop
Adidas Boston
I ran with the Kimaree, Max Long Memorial run — lots of women and Andrew and I. It was hot with an easy pace. Ms. Feil, Natalie, and I peeled off early (the rest of the group ran the City Loop) and ran along the bayou and Octavia. Ms. Feil and I are going to Atlanta to do some furniture shopping.
no watch
78 degrees and humid
5:30 AM
AP Mag and Octavia loop
Adidas Boston
I ran with the Kimaree, Max Long Memorial run — lots of women and Andrew and I. It was hot with an easy pace. Ms. Feil, Natalie, and I peeled off early (the rest of the group ran the City Loop) and ran along the bayou and Octavia. Ms. Feil and I are going to Atlanta to do some furniture shopping.
Friday 6/19/09
9.8 miles pickups
82 minutes
5:30 AM
90 degree, humid
home to AP & back
Brooks Ghost
I felt pretty good. The heat is a bitch. I ran with Monkey, Matt, Sarah Scotty, and Caroline. We ran 2X[5X2 min. on/1min. off] with 10 min easy jog. I felt like my legs are finally ready to put on some speed. It's encouraging since I have not been really healthy in over 6 months.
82 minutes
5:30 AM
90 degree, humid
home to AP & back
Brooks Ghost
I felt pretty good. The heat is a bitch. I ran with Monkey, Matt, Sarah Scotty, and Caroline. We ran 2X[5X2 min. on/1min. off] with 10 min easy jog. I felt like my legs are finally ready to put on some speed. It's encouraging since I have not been really healthy in over 6 months.
Thursday, June 18, 2009
Thursday 6/18/09
7.2 miles easy
54:28
8:15 AM
81 degrees, hot and humid
home to AP in/out and back
Adidas Boston
I felt good again today. Nothing spectacular. But at this point, not having any tweaks is something to rejoice about.
I am currently reading "Once a Runner" for the first time. This morning (on the can) I read the chapter where Quentin Cassidy runs the fabled 60X400 workout. It's superbly written and a heeluva motivational piece. Soon after, I went out for an already wicked humid and hot run. The whole time I was running I kept thinking about the book and the author, John L. Parker, Jr. When I'd finished my run I went into my ritual slow walk around my neighborhood bidding my new neighbors a good morning while picking up litter as an exercise to stretch my hamstrings and beautify my surroundings. Mostly what I find scattered about on these therapeutic strolls is trash — candy wrappers, potato chip bags, empty 40 oz. cans... But once in awhile I find a piece of paper with something interesting written upon it — a love note, a grocery list, a simple poem. This morning I found a second grade math exam, filled out, graded and returned. The kid got an A. This isn't that unusual or spooky given the proximity of our house to several schools. What was spooky was the the child's name — Quentin Parker!
54:28
8:15 AM
81 degrees, hot and humid
home to AP in/out and back
Adidas Boston
I felt good again today. Nothing spectacular. But at this point, not having any tweaks is something to rejoice about.
I am currently reading "Once a Runner" for the first time. This morning (on the can) I read the chapter where Quentin Cassidy runs the fabled 60X400 workout. It's superbly written and a heeluva motivational piece. Soon after, I went out for an already wicked humid and hot run. The whole time I was running I kept thinking about the book and the author, John L. Parker, Jr. When I'd finished my run I went into my ritual slow walk around my neighborhood bidding my new neighbors a good morning while picking up litter as an exercise to stretch my hamstrings and beautify my surroundings. Mostly what I find scattered about on these therapeutic strolls is trash — candy wrappers, potato chip bags, empty 40 oz. cans... But once in awhile I find a piece of paper with something interesting written upon it — a love note, a grocery list, a simple poem. This morning I found a second grade math exam, filled out, graded and returned. The kid got an A. This isn't that unusual or spooky given the proximity of our house to several schools. What was spooky was the the child's name — Quentin Parker!
Wednesday 6/17/09
5.4 miles easy
42.24 (7:40 average)
7:30 AM
78 degrees, Africa hot
home to AP bridle trail & back
NB 826
I felt good today for the first time in a long time. No hamstring twinges, decent pace for an easy run at this point in my come back, I wasn't laboring at all. I saw a few of the usual characters in the park. There are several freakers and tweakers out there in the morning. I'll elaborate on that more at some point. I'm hungry as all get out. Maybe I'll have some oatmeal.
42.24 (7:40 average)
7:30 AM
78 degrees, Africa hot
home to AP bridle trail & back
NB 826
I felt good today for the first time in a long time. No hamstring twinges, decent pace for an easy run at this point in my come back, I wasn't laboring at all. I saw a few of the usual characters in the park. There are several freakers and tweakers out there in the morning. I'll elaborate on that more at some point. I'm hungry as all get out. Maybe I'll have some oatmeal.
Tuesday 6/16/09
5 miles easy
no watch
8:00 AM
80 degrees, humid
home to AP asphalt & back
Brooks Ghost
I felt OK. The heat is getting monumental. We need rain. It's very dry and the streetcar tracks are dusty and the footing is soft. I'm getting better about getting out of bed earlier to get my run. It works out way better for me to get it out of the way early, not just because of the heat. but also because it's easier to blow it off later in the day.
no watch
8:00 AM
80 degrees, humid
home to AP asphalt & back
Brooks Ghost
I felt OK. The heat is getting monumental. We need rain. It's very dry and the streetcar tracks are dusty and the footing is soft. I'm getting better about getting out of bed earlier to get my run. It works out way better for me to get it out of the way early, not just because of the heat. but also because it's easier to blow it off later in the day.
Tuesday, June 16, 2009
Monday 6/115/09
OFF
I got called into work at 6:00 AM. Shit! I hate the broken swimming pool. Then I got tied up in the afternoon/evening with picking up and assembling a new grill and TV stand. The new house is great. but it's a lot of work. I will run today (Tuesday) even if it's in the heat.
I got called into work at 6:00 AM. Shit! I hate the broken swimming pool. Then I got tied up in the afternoon/evening with picking up and assembling a new grill and TV stand. The new house is great. but it's a lot of work. I will run today (Tuesday) even if it's in the heat.
Monday, June 15, 2009
Sunday 6/14/09
4.8 miles easy
36:13
Briar Lake loop
8:00 AM
70 degrees sunny and humid
NB 826
My educator friend and I ran on the north shore, at my parents' place. The humidity and temperature are lower over there but just enough to feel some relief. We ran real easy and came back to some of my brother's blue berry malt waffles. YES! My legs felt fine.
36:13
Briar Lake loop
8:00 AM
70 degrees sunny and humid
NB 826
My educator friend and I ran on the north shore, at my parents' place. The humidity and temperature are lower over there but just enough to feel some relief. We ran real easy and came back to some of my brother's blue berry malt waffles. YES! My legs felt fine.
Saturday 6/13/09
9 miles easy
no watch
Home to City Park via Octavia/Bayou
7:30 AM
72 degrees and climbing, super humid
Adidas Boston
I ran with Ms. Feil to the new fountain at the front of the museum. We ran along Bayou St. John and saw tons of fish near the shore. It really made me want to go fishing. My training partner had some heat and gastric issues that required a few walk breaks. All in all a good run.
no watch
Home to City Park via Octavia/Bayou
7:30 AM
72 degrees and climbing, super humid
Adidas Boston
I ran with Ms. Feil to the new fountain at the front of the museum. We ran along Bayou St. John and saw tons of fish near the shore. It really made me want to go fishing. My training partner had some heat and gastric issues that required a few walk breaks. All in all a good run.
Friday 6/12/09
5 miles easy
40:00
Home to AP asphalt once
7:30 AM
78 degrees, very humid
Brooks Ghost
I felt better today. It was still hot like a bastard. My hamstring didn't bother me at all. My pace was even and smooth. I'm going to need to get out earlier to beat the heat.
40:00
Home to AP asphalt once
7:30 AM
78 degrees, very humid
Brooks Ghost
I felt better today. It was still hot like a bastard. My hamstring didn't bother me at all. My pace was even and smooth. I'm going to need to get out earlier to beat the heat.
Thursday, June 11, 2009
Thursday 6/11/09
5 miles
42:17
Lowerline to AP, around & back
Adidas Boston
8:00 AM
80 degrees, humid like a mf
I ran really easy, what I like to recently call HT (hamstring threshold) pace. It's hot like a bastard. I really need to get going earlier in the AM.
42:17
Lowerline to AP, around & back
Adidas Boston
8:00 AM
80 degrees, humid like a mf
I ran really easy, what I like to recently call HT (hamstring threshold) pace. It's hot like a bastard. I really need to get going earlier in the AM.
Friday, May 1, 2009
Thursday 4/30/09
5 miles easy
no watch
Audubon Park bridle trail
80 degrees, humid
10 AM
NB 826
I ran really easy. I felt good. My hamstring said a little hello to me, nothing major. I stretched it out a few times during water stops. I'm ready for it to be gone forever.
no watch
Audubon Park bridle trail
80 degrees, humid
10 AM
NB 826
I ran really easy. I felt good. My hamstring said a little hello to me, nothing major. I stretched it out a few times during water stops. I'm ready for it to be gone forever.
Wednesday, April 29, 2009
Wednesday 4/29/09
6.2 miles easy
no watch
Audubon Park asphalt road
80 degrees, relatively low humidity
6:30 PM
Adidas Boston
I ran with music in my ears and really enjoyed it. The park was very crowded and I probably ran an extra 200 meters just weaving around. I felt very relaxed and comfortable. Some very slight tweaking in my right hamstring.
no watch
Audubon Park asphalt road
80 degrees, relatively low humidity
6:30 PM
Adidas Boston
I ran with music in my ears and really enjoyed it. The park was very crowded and I probably ran an extra 200 meters just weaving around. I felt very relaxed and comfortable. Some very slight tweaking in my right hamstring.
Tuesday, April 28, 2009
Tuesday 4/28/09
AM - 5.6 miles very easy
no watch
Reily to Audubon Park bridle trail
72 degrees, very humid
8:30 AM
Adidas Ride
I ran this completely at warm up pace. I felt fine, very relaxed. I wore a pair of compression shorts all day yesterday. I had zero aches and pains today. I had a conversation with a British douche bag after my run about what he called "junk mileage." I'll address junk mileage on my other blog.
PM - 4 miles 10x1 min hard w/:30 easy pickups
Audubon Park
78 degrees, humid
5:30 PM
Adidas Boston
This was my first hard running since Boston. I felt OK, a little sluggish. Most importantly I didn't have any muscular tweaks. Things are feeling good. Now I need to get my mileage and consistency back up. I mapped out my marathon program for the next 6 months. It may be a bit aggressive. But if this is the last time I'll seriously train for a race of that length I figure I should give it an honest shot.
no watch
Reily to Audubon Park bridle trail
72 degrees, very humid
8:30 AM
Adidas Ride
I ran this completely at warm up pace. I felt fine, very relaxed. I wore a pair of compression shorts all day yesterday. I had zero aches and pains today. I had a conversation with a British douche bag after my run about what he called "junk mileage." I'll address junk mileage on my other blog.
PM - 4 miles 10x1 min hard w/:30 easy pickups
Audubon Park
78 degrees, humid
5:30 PM
Adidas Boston
This was my first hard running since Boston. I felt OK, a little sluggish. Most importantly I didn't have any muscular tweaks. Things are feeling good. Now I need to get my mileage and consistency back up. I mapped out my marathon program for the next 6 months. It may be a bit aggressive. But if this is the last time I'll seriously train for a race of that length I figure I should give it an honest shot.
Friday, April 24, 2009
Friday 4/24/09
5 miles very easy
no watch
Audubon Park bridle trail
72 degrees, partly cloudy, low humidity
9:00 AM
NB 826
I ran this entire workout at warm up pace. I'm still feeling some minor tenderness lingering from my tour of the greater Boston area. It felt good to feel my muscles warm up and progressively loosen. No noise from my hamstring at all — a very promising sign.
OK, so I've not been blogging or tracking my milage regularly. I have been running... some. My training hasn't been consistent at all. I wouldn't really call it training at all. I did run the Boston Marathon this past Monday. But that's a story for my other blog. I'll give a full race report there. For now I'm going to run easy through this weekend. Then I'll begin a systematic build up to a marathon in Raleigh, NC on November 1, '09. I fully understand that this meas training through the summer, a task that flies in the face of convention and in the face of good sense. But I'm committed to it nonetheless. It will mean that I'll have to make some adjustments to my life style. But hey! I'm going to go at it and see how the chips fall. Wish me luck.
no watch
Audubon Park bridle trail
72 degrees, partly cloudy, low humidity
9:00 AM
NB 826
I ran this entire workout at warm up pace. I'm still feeling some minor tenderness lingering from my tour of the greater Boston area. It felt good to feel my muscles warm up and progressively loosen. No noise from my hamstring at all — a very promising sign.
OK, so I've not been blogging or tracking my milage regularly. I have been running... some. My training hasn't been consistent at all. I wouldn't really call it training at all. I did run the Boston Marathon this past Monday. But that's a story for my other blog. I'll give a full race report there. For now I'm going to run easy through this weekend. Then I'll begin a systematic build up to a marathon in Raleigh, NC on November 1, '09. I fully understand that this meas training through the summer, a task that flies in the face of convention and in the face of good sense. But I'm committed to it nonetheless. It will mean that I'll have to make some adjustments to my life style. But hey! I'm going to go at it and see how the chips fall. Wish me luck.
Sunday, March 15, 2009
3/14/09 Saturday
4.75 miles very easy
no watch
Audubon Park
65 degrees, light rain
7:30 PM
NB 826
I had hoped to run a little longer and in the morning. But the swimming pool at Reily was acting up again and I spent my morning trouble shooting with an electrician. I did get in the weight room while I waited for the electrician to show up.
The run was an attempt to avoid missing a day. So I ran easy, in the dark, in the rain. It was quite pleasant. I did have a tiny hamstring snag when I bent over to stretch during a water break and immediately after the run. Overall I felt pretty good.
Weight room: back
40 minutes
no watch
Audubon Park
65 degrees, light rain
7:30 PM
NB 826
I had hoped to run a little longer and in the morning. But the swimming pool at Reily was acting up again and I spent my morning trouble shooting with an electrician. I did get in the weight room while I waited for the electrician to show up.
The run was an attempt to avoid missing a day. So I ran easy, in the dark, in the rain. It was quite pleasant. I did have a tiny hamstring snag when I bent over to stretch during a water break and immediately after the run. Overall I felt pretty good.
Weight room: back
40 minutes
3/13/09 Friday
5.4 miles very easy
44:58 ~ 8:2o pace
68 degrees, cloudy, breezy
Audubon Park
9:00 AM
Brooks Ghost
I ran at what I perceived the effort to be warm up pace the entire run. I felt very relaxed. I had music in my ears. The weather was very nice. No tweaks at all.
44:58 ~ 8:2o pace
68 degrees, cloudy, breezy
Audubon Park
9:00 AM
Brooks Ghost
I ran at what I perceived the effort to be warm up pace the entire run. I felt very relaxed. I had music in my ears. The weather was very nice. No tweaks at all.
3/12/09 Thursday
8.75 miles
64:10
Audubon Park
74 degrees, cloudy
Adizero Boston
I ran 8X3's&3's with the ons at ~ 6:20 pace. I felt smooth and relaxed. I made the intervals roughly easy run pace. This was the first time I tested my hamstring and it felt good — not tweaking at all.
Weight room: arms
60 minutes
64:10
Audubon Park
74 degrees, cloudy
Adizero Boston
I ran 8X3's&3's with the ons at ~ 6:20 pace. I felt smooth and relaxed. I made the intervals roughly easy run pace. This was the first time I tested my hamstring and it felt good — not tweaking at all.
Weight room: arms
60 minutes
Thursday, March 12, 2009
3/11/09 Wednesday
8.75 miles easy to moderate
63:56, ~ 7:20 average
Audubon Park
5 PM
79 degrees, cloudy
Adizero Boston
I felt really good and relaxed. I thought I was going slower than I actually was. It's not that I felt slower. I just felt like the effort was easier than 7:20. I didn't push at all. My hamstring felt a little tight. But I didn't get that pulling feeling at all. This was a good run for me, especially since I did a fairly vigorous leg workout in the weight room around mid-day.
Weight room: legs
70 minutes
63:56, ~ 7:20 average
Audubon Park
5 PM
79 degrees, cloudy
Adizero Boston
I felt really good and relaxed. I thought I was going slower than I actually was. It's not that I felt slower. I just felt like the effort was easier than 7:20. I didn't push at all. My hamstring felt a little tight. But I didn't get that pulling feeling at all. This was a good run for me, especially since I did a fairly vigorous leg workout in the weight room around mid-day.
Weight room: legs
70 minutes
3/10/09 Tuesday
9 miles
4 PM
75 degrees, cloudy
NB 826
Track workout:
2 mile warm up
1x3000 @ 10k 400 jog
3x1000 @ 10k 200 jog
6X500 @ 10k 100 jog
2 mile cool down
I had a meeting to attend at 6 PM so I ran the workout alone. It was a bitch to run out there on the track by myself. But I hit the paces pretty consistently. I ran 6 min. pace for the entire workout save for the up and down.
Weight room: core
60 minutes
4 PM
75 degrees, cloudy
NB 826
Track workout:
2 mile warm up
1x3000 @ 10k 400 jog
3x1000 @ 10k 200 jog
6X500 @ 10k 100 jog
2 mile cool down
I had a meeting to attend at 6 PM so I ran the workout alone. It was a bitch to run out there on the track by myself. But I hit the paces pretty consistently. I ran 6 min. pace for the entire workout save for the up and down.
Weight room: core
60 minutes
3/9/09 Monday
6 miles easy
Audubon Park
NB 826
74 degrees, cloudy
after work, 5 PM
Very easy recovery run. No watch I felt really smooth.
Weight room: chest
60 minutes
Audubon Park
NB 826
74 degrees, cloudy
after work, 5 PM
Very easy recovery run. No watch I felt really smooth.
Weight room: chest
60 minutes
Wednesday, March 11, 2009
3/8/09 Sunday
12.5 miles easy
Audubon/Uptown
Adizero Boston
70 degrees, sunny
mid-morning
I felt pretty good throughout this run.
Audubon/Uptown
Adizero Boston
70 degrees, sunny
mid-morning
I felt pretty good throughout this run.
3/7/09 Saturday
8 miles
Audubon Park
easy run
I've been slacking on updating my log. I've been running fairly regularly, nothing hard because of my hamstring. I've gone back to Saturday the 7th because I do remember exactly what I ran. Any further back in time and I'd be winging it. So...
The last week or so my hamstring has been feeling a lot better. If I had to assign a number to where I am in my injury recovery, I'd have to say that I'm about 90% - 95%. I still get a minor little tug at times if I step just the right way. But I'm not hesitant to run on it like I normally would. I have no hesitation with small, incremental accelerations. I haven't pushed it really hard yet. Right now I'm just trying to maintain a fair degree of fitness. I know I'm going to go through some shitty tasting speed work in my mear future, if I want to run fast (for me) again. And I'm sure I'll have to suffer some for Azalea Trail and, probably to a lesser extent, Crescent City Classic. My realistic goals right now are going to need to be summer events — Tom Sawyer (the 2 mile race, not the right skippy fucking ape), and the Free For All's in City Park, and possibly Greek Fest. I think that by early to mid summer I'll be ready to pick up where I left off last year, so long as my hamstring continues to improve and I actually hit the 100% mark
Audubon Park
easy run
I've been slacking on updating my log. I've been running fairly regularly, nothing hard because of my hamstring. I've gone back to Saturday the 7th because I do remember exactly what I ran. Any further back in time and I'd be winging it. So...
The last week or so my hamstring has been feeling a lot better. If I had to assign a number to where I am in my injury recovery, I'd have to say that I'm about 90% - 95%. I still get a minor little tug at times if I step just the right way. But I'm not hesitant to run on it like I normally would. I have no hesitation with small, incremental accelerations. I haven't pushed it really hard yet. Right now I'm just trying to maintain a fair degree of fitness. I know I'm going to go through some shitty tasting speed work in my mear future, if I want to run fast (for me) again. And I'm sure I'll have to suffer some for Azalea Trail and, probably to a lesser extent, Crescent City Classic. My realistic goals right now are going to need to be summer events — Tom Sawyer (the 2 mile race, not the right skippy fucking ape), and the Free For All's in City Park, and possibly Greek Fest. I think that by early to mid summer I'll be ready to pick up where I left off last year, so long as my hamstring continues to improve and I actually hit the 100% mark
Friday, February 27, 2009
2/27/09 Friday
9 miles brisk
64:37 • 7:08 av. pace
1:00 PM
75 degrees, sunny
Brooks Ghosts
Audubon Park
This run felt easy. I was never straining or laboring. I was a little stiff at first because of the legs workout in the weight room on Wed. Otherwise, I was comfortable the entire time. I felt good. My toes don't tingle any more.
64:37 • 7:08 av. pace
1:00 PM
75 degrees, sunny
Brooks Ghosts
Audubon Park
This run felt easy. I was never straining or laboring. I was a little stiff at first because of the legs workout in the weight room on Wed. Otherwise, I was comfortable the entire time. I felt good. My toes don't tingle any more.
2/26/09 Thursday
8 miles easy
62:32 • 7:46 av. pace
4:30 PM
70 degrees, cloudy
Adidas Boston
Audubon Park
Easy run on the dirt trail. I think maybe my hamstring feels a little better. It's still there. But it's no longer a constant nag. Maybe my getting rid of the tingly toes, thanks to George, is changing my gait just enough to correct some of what had me tweaked. Who knows?
Weight room • arms
60 minutes
62:32 • 7:46 av. pace
4:30 PM
70 degrees, cloudy
Adidas Boston
Audubon Park
Easy run on the dirt trail. I think maybe my hamstring feels a little better. It's still there. But it's no longer a constant nag. Maybe my getting rid of the tingly toes, thanks to George, is changing my gait just enough to correct some of what had me tweaked. Who knows?
Weight room • arms
60 minutes
2/25/09 Wednesday
8.5 miles cruising
59:04 • 6:47 av. pace
9:00 AM
70 degrees, sunny
NB 826
Reily to Audubon
I felt really good today for the first time in awhile. I felt strong as I crept the pace up. I ran on the dirt trail for a couple of laps, and on the asphalt for one lap.
George's alternate "Lydiard" lacing system seems to be working really well. I've used it now on my 826's, my Bostons, and my Ghosts. I have no more tingling toes. George is a genius!
Weight room • legs
60 minutes
59:04 • 6:47 av. pace
9:00 AM
70 degrees, sunny
NB 826
Reily to Audubon
I felt really good today for the first time in awhile. I felt strong as I crept the pace up. I ran on the dirt trail for a couple of laps, and on the asphalt for one lap.
George's alternate "Lydiard" lacing system seems to be working really well. I've used it now on my 826's, my Bostons, and my Ghosts. I have no more tingling toes. George is a genius!
Weight room • legs
60 minutes
2/23/09 Monday
6 miles easy
no watch
11:00 AM
65 degrees, cloudy
Brooks Ghost
Audubon Park
Easy tool around the park. I felt pretty good.
Weight room • chest
60 minutes
no watch
11:00 AM
65 degrees, cloudy
Brooks Ghost
Audubon Park
Easy tool around the park. I felt pretty good.
Weight room • chest
60 minutes
2/22/09 Sunday
8.5 miles easy
no watch
10:00 AM
60 degrees, cloudy
NB 826
Audubon Park
I ran on the dirt trail today and felt smooth. I wasn't nearly 100% — my hamstring is still pulling on me. I've figured out now that it hurts right at the tendon at the highest, lateral connection point. The pain seems to originate in my ass. Also, George showed me a "Lydiard" lacing pattern that he thinks may eliminate my toes on my right foot falling asleep after ten to twenty minutes of running. I'll see how well that works. I'll try it.
Mardi Gras is beating me down. I keep taking naps. But I'm still groggy.
no watch
10:00 AM
60 degrees, cloudy
NB 826
Audubon Park
I ran on the dirt trail today and felt smooth. I wasn't nearly 100% — my hamstring is still pulling on me. I've figured out now that it hurts right at the tendon at the highest, lateral connection point. The pain seems to originate in my ass. Also, George showed me a "Lydiard" lacing pattern that he thinks may eliminate my toes on my right foot falling asleep after ten to twenty minutes of running. I'll see how well that works. I'll try it.
Mardi Gras is beating me down. I keep taking naps. But I'm still groggy.
2/21/09 Saturday
8.5 miles easy
64:20 • 7:34 pace
3:00 PM
65 degrees, cloudy
Adidas Boston
Audubon Park
Snappy little run after work this afternoon. We closed early today for the parades. It was dead. I felt pretty good today. I had a little bite in my legs for a change.
64:20 • 7:34 pace
3:00 PM
65 degrees, cloudy
Adidas Boston
Audubon Park
Snappy little run after work this afternoon. We closed early today for the parades. It was dead. I felt pretty good today. I had a little bite in my legs for a change.
2/20/09 Friday
6 miles easy
48 minutes
5:30 PM
65 degrees, cloudy
NB 826
Audubon Park
Easy run. I'm tired even though I took a nap earlier. Mardi Gras is taking its toll on me.
Weight room • back
60 minutes
48 minutes
5:30 PM
65 degrees, cloudy
NB 826
Audubon Park
Easy run. I'm tired even though I took a nap earlier. Mardi Gras is taking its toll on me.
Weight room • back
60 minutes
Friday, February 20, 2009
2/19/09 Thursday
6.5 miles easy
54 minutes
55 degrees, cloudy
4:30 PM
Mizuno Precision
St. Charles to LA
along parade route
I ran with Ms. Feil this afternoon. We took it easy and ran from my place through the park to St Charles, then down the streetcar line to Louisiana. The crowds were gathering for the parades already. We had to bob (no offense, Billie) and weave through the gathering parade goers, drunks, junk merchants, cops, idiots behind the wheel driving up and down St. Charles, and kids throwing po and snaps at our feet as we ran by.
Weight room • arms
60 minutes
54 minutes
55 degrees, cloudy
4:30 PM
Mizuno Precision
St. Charles to LA
along parade route
I ran with Ms. Feil this afternoon. We took it easy and ran from my place through the park to St Charles, then down the streetcar line to Louisiana. The crowds were gathering for the parades already. We had to bob (no offense, Billie) and weave through the gathering parade goers, drunks, junk merchants, cops, idiots behind the wheel driving up and down St. Charles, and kids throwing po and snaps at our feet as we ran by.
Weight room • arms
60 minutes
2/17/09 Tuesday
4 miles easy
30 minutes
65 degrees, sunny
11:00 AM
NB 826
Audubon Park
Easy loops around Audubon asphalt road. I felt pretty good. My hamstring is beginning to loosen up.
Weight room • core
60 minutes
I really kind of over did it. I'm going to hurt from this one.
30 minutes
65 degrees, sunny
11:00 AM
NB 826
Audubon Park
Easy loops around Audubon asphalt road. I felt pretty good. My hamstring is beginning to loosen up.
Weight room • core
60 minutes
I really kind of over did it. I'm going to hurt from this one.
2/16/09 Monday
6 miles easy
42 minutes
65 degrees, cloudy
2:00 PM
Brooks Ghost
Audubon Park
Easy run through the park from Reily. I ran on the dirt bridle trail. My hamstring is still kind of tight. I can feel it pulling ever so slightly if I pick up the pace at all, or if I dance over the roots under the trees.
Weight room • Chest
60 minutes
I haven't been really consistent, too many days off. I'm going to be sore.
42 minutes
65 degrees, cloudy
2:00 PM
Brooks Ghost
Audubon Park
Easy run through the park from Reily. I ran on the dirt bridle trail. My hamstring is still kind of tight. I can feel it pulling ever so slightly if I pick up the pace at all, or if I dance over the roots under the trees.
Weight room • Chest
60 minutes
I haven't been really consistent, too many days off. I'm going to be sore.
Monday, February 16, 2009
2/15/09 Sunday • Training Log
8.5 miles easy
64:41
60 degrees, cloudy
11:00 AM
NB 826
Uptown parade route
St. Charles to Lee Circle and back
I love running on the parade route. It's a great experience. I ran into a couple of friends of mine who were waiting for the parade to start around mile two on my way out. They were gathering with some Davidson alumni in town either living or visiting. I had a beer with them then continued on.
I took it easy to see if my hamstring would tweak. I took it really easy all last week to give it some time to feel better. It did feel better. But it's still nagging. Both of my Achilles tendons are sore as well. This is the first time I've had Achilles aches in years. We'll see how it feels tomorrow.
64:41
60 degrees, cloudy
11:00 AM
NB 826
Uptown parade route
St. Charles to Lee Circle and back
I love running on the parade route. It's a great experience. I ran into a couple of friends of mine who were waiting for the parade to start around mile two on my way out. They were gathering with some Davidson alumni in town either living or visiting. I had a beer with them then continued on.
I took it easy to see if my hamstring would tweak. I took it really easy all last week to give it some time to feel better. It did feel better. But it's still nagging. Both of my Achilles tendons are sore as well. This is the first time I've had Achilles aches in years. We'll see how it feels tomorrow.
2/16/09 Monday • Training Log
I've decided to assign this blog site to house my training log. It will be dedicated exclusively to my running log and running related topics.
Subscribe to:
Posts (Atom)
