Hangin' Loose

Well I had to try some new stuff on this run.  Decided to head out from my house down to the park and back up.  Since it was going to be on the same road that gave me issues on Wen I decided to change it up.  This time for the first bit I would run on the sidewalk instead of the uneven road.  Which I think is what was making my knee pop.  Well it worked good.  Not sure if it was the 2 days rest which I doubt.  But running on the sidewalk is what I think I will do for that first bit.  There was only a few pops the whole time.  Felt good and so I took the hills going down alot faster.  And worked pretty good.  Made 8 laps around the park and then headed back home.  Turned out to be a good run.  The hills going back were rough though.  Tried to sprint up the first hill.  Wow was it tough to hit the 2nd hill.  But took a sec break before the last big one.  And finished it strong.  So I was happy with just a little popping on at first. 

Total time 2:07:05 Avg pace 8:28

rest

Boy new time change is making it dark when I start my runs.  Might have to try something different for sure.  Just did 4 loops around the park again.  First 2 miles were rather slow 10 min pace.  Got talking running with a new runner.  And drop him at mile 2.25 so picked up the paces after that.  Last mile was a 6:54.

Total time 50:33  Avg pace 8:25

Didnt get a chance to go to a gym or 2 tonight.  Weather didnt look to bad so got out and ran in the park again.  Kind of wanted to do some more speed work.  So took a good pace after the first mile.  When I stopped to get a drink at mile 2 some guy passed me.  So I stuck behind him for the next 2 miles.  And then for the 5 mile dusted him.  Slowed down for the last 1.2 for a good cooldown without really slowing to slow to get cold.  Wasn't to bad of run really with the rain/snow/wind.  Splits 8:31, 7:36, 7:16, 7:18, 6:32, 8:09, 7:30 for the last .2

Total time 46.57 Avg pace 7:34

Wasnt feeling too hot today.  So tried to ward off any sickness I might get.  And didnt run.  So instead went and checked out the 2 gyms I have been wanting to check out.  Havent made a decision on which one to go to if any yet. 

Normally I run in the morning before work.  But since I wasnt feeling good yesterday.  I was going to sleep in till my normal wake up time and forgo the run.  Felt good when I finally did get up and feel back to my old self today.  Getting my girls tonight so no run today.   Hope I beat that cold before it became anything.  Used Airborne.

Feeling better today.  Didnt get a run in like I would of.  But not to worried about it.  Hoping it will help me for my race on Sat. 

Well this was a fun race with family and friends.  Meet up with a friend to run it.  And have a good time running around wheeler farm.  It is on a 2 lap course ending by the red barn.  Most of it was on gravel and some the road.  And it also allowed for dogs to run on the course yet they started at the back.  They didnt come a factor till after mile 2 when we caught up with the walkers.  There was a great turn out of over 800 people it looked like from the bib #s so it was a good turn out.  So onto the race.  Meet up with my friend Mark and started right near the front of the pack.  Our first mile was a bit fast for me.  At a 6:17 even though it would be what I am wanting for a sub 20.  But wasnt able to hold on to that speed and 2nd mile came in 6:50.  For the 2nd mile I was struggling with finding a good rythem along with tring not to get tripped up on leashes and walkers at mile 2.  But once I made it through the bulk of the walkers was able to pick it back up to a good pace.  3rd mile came in at a 7:24.  It felt like a downhill run around .4 or so to go and was able to pick the pace up and the last .19 came in at 6:19 for the finish.  It was quite enjoyable to run it with friends and have my family and friends there to cheer for me.  I pasted my dad and nephew just before mile 2.  It was alot of fun and different.  Cant wait to run another 5k on the road.

Splits 6:17, 6:50, 7:24, 6:19 for the .19 Total time 21:39 24th overall 5 in division.

Rest day today.  I missed stretching after running on Sat so a few odd muscles are tight and hurt at times while walking.  On Mon will have to walk some and make sure to get a good stretch in at the end.

Ran after work around the park 4 laps.  Changed the direction to change things up some.  Was running a good pace for the most part.  After mile 4 watchs gps stopped working again. Argh.  So unsure of paces.

Total time 49:49

Recovery run around the park again.  4 laps in the dark.  It looks like they have the lights coming on around 6:20ish.  Which is right when I am just about done.  LOL oh well who needs lights anyhow.

Total time 51:08

6 laps around the park tonight.  Wanted to get in a mid long again this week.  Going to try to make Wen the night for them.  Went well and even had the lights turn on for the last 3 miles.  GPS had issues again after the first 1.4 miles.  I have noticed I have had problems with it when I have been running clockwise around the park.  Next time I will have to see if it messes up for me goimg counter.

Total time 1:14:42

Got in a few miles this morning.  Ran around the block a couple of times.  Was a beautiful morning with the moon out.  Got to love running in the morning like that.  More issues with the garmin.  This time I just left it on all night.  And had a low battery when I went to get it.  Oh well it was still a good recovery run.

Late night last night.  So no early morning run this morning.   Might take and do some core work and such tonight after work.  Will see.  Should be a good rest before the great run tomorrow morning.

Had a great run today with Fly and Andy.  We left from Fly's house and went up to the BST.  And ran that from the capitol to the zoo.  Alot of hills I must say.  Seemed like a rather slow pace at times witht he hills but Andy never did dust us and it was really a great run.  Had a hard time with my watch so no clue on the paces or distance.  Mine was at mile 13 or so for the run and Flys came in at 17.6 ish.  So it was a great run with friends.  And looking forward too it.  Not sure how my legs are going to be after so much uphills and down though.

Rest day

Going to start upping my mileage per day/week.  So first day of adding 7s.  Going to see how it works.  Went 5 laps around the park.  Wasnt sure what I wanted to do tonight besides adding more mileage so after the first mile came in a bit faster then recovery just went with what felt good.  So first couple around 8 and few just under.  It felt good and the temp was just right.

Total time 1:00:27  Avg pace 7:58

Had a good run today.  Went for a tempo run for the most part.  Had one bad mile in the middle.  Of where I was going to slow down and then decided to make the last a cool down.  Splits are.. 7:45, 6:52, 7:07, 7:14, 7:53, 7:28, 7:36, .6 cooldown  Had one mishap on the run.  Right around mile 7 hit a couple pinecones and have a bit of a limp in my ankle for say.  Going to take some drug and stretch it good.  And see how it goes.

Total time 56:52

Rest day.  Felt good this morning just didnt reset my alarm for the right time to get up to run.  The ankle started acting up for no reason around 3pm and felt better by 4.  I am not sure wearing cowboy boots though to my daughters daddy daughter hoe down thing was such a great idea.  OUCH that line dancing can get crazy in boots.  Hopeful no damage done.  Will pass on tomorrows morning run most likely if I can walk in the morning.

Rest day again today. My ankle has a few times flared up in pain for no really reason. But it sounds like just a minor strain. But from what I have read on it too. I should be able to run slowly tomorrow so I am going to get out and run. And see how it goes. Just nice and easy. And I will avoid those crazy pinecones now too. Oh as for the lighting at the park. The lights have been turning on right as I get there. So have had the lights on for the whole run. Just not inbetween some trees.

Wanted to try the old ankle out today.  And it worked.  Had a good run around the block.  Looked like I just missed a car on fire by a few mins.  Cops and fire engines all over.  Crazy crazy.  But was able to have a great run.  My ankle just felt slight pain like 3 times the whole run and only for a moment like I stepped on it wrong.  Splits are...8:52, 8:49, 8:26, 8:16, 8:15, 7:45.  The 2nd loop of the run felt pretty good.  And I attacked the hills with no problem.  Wasnt any speed work just a good solid pace going up them and held that pace up the hill and felt good and strong at the top.  It was also a beautiful morning to be out running.  For a good recovery run.

Total time 50:44 Avg pace 8:22

Decided to let the sun come up so it would warm up some.  So slept in till 7ish and got started at 8.  Decided to run down to the park and do a few laps and then come back home.  So steep hill the first 1.6 and steep coming back home.  Kept the first 2 nice and slow.  Tried to maintain a good 7:40-8:00 pace for the run.  And then keep the last 1.6 under 10:00.  So will see how I did.  Splits are 8:15, 8:08, 8:00, 7:56, 7:51, 7:53, 7:56, 7:39, 7:51, 7:55, 7:55, 8:06, 7:57(13.1 around 1:45) 8:21, 8:42, 9:49, 9:20.  Started to fade a bit after the half way point in prep for the mean hills to come.  Looks like I hit most of my goals for the run.  The last .6 turned out alot stronger then I was hoping for at least.  What a great morning for a run.

Total time 2:15:56  Avg pace 8:11

Rest day.

Got out to do a run this evening.  I cant wait till I start my training so I have some direction.  Was thinking of doing a recovery run.  And just relax well didnt turn out to be much of a recovery run.  First 2 miles were feeling really good and I was enjoying the run.  With the lights now in the park when I first get there it is nice.  But I just cant watch my splits too easy.  And at times cant hear the beeps saying I just hit a mile.  So it turned out alot faster then a recovery.   So as I am debating to just slow down or what to do.  I just enjoyed the run.  As I came up to mile 4 I decided to have a good fast mile.  To see how I would feel after a nice warm up for this weeks turkey trot and picked up the pace.  And had a good mile for that one.  And ran it on the woodchips which feels alot slower.  And I felt quite good when I got done with the mile.  Then had a cooldown mile.  Splits.. 8:29, 7:59, 7:45, 7:42, 6:25, 7:56, .25 at 8:00. 

Total time 48:14 Avg 7:43

Well I took Rhett's advise and tried to make a 400m interval run at it.  Not sure how I did really it was kind of a hit and miss and learning run.  First 3 miles were warm up miles with 4 100m strides.  Splits were 8:23, 8:10, 7:32.  4th mile I started my 400m then 400 rest 2 times.  Not sure of my splits for each one but it came in 7:09 with the rest.  So I guess they were fast ones.  So I changed my workout to intervals at 400 X2 with 400 rest and it went alot better.  Here is the splits for the interval mile first was a 5:20 pace way to fast rest 9:41 some walking 2nd(4th) was better for 6:08 with 9:53 recovery.  So then just 1 mile cooldown not sure how long since i was still in interval and it ended.  So not total sure how long it was time wise.  But still a good run that I finished early by 10 mins.

Rest day ankle is a bit sore from the run yesterday.  I want to be good for the turkey trot.

This was my first 5k that I did last yr.  So I wanted to make sure I went back to it.  They changed the course from last yr.  Which had 2 hills right at the end.  And it was alot colder.  This year it was alot better.  Only slight uphill for the first mile and another slight one around the half way mark.  My goal was to beat what I did last yr.  Which wouldn't have been to hard since it was my first one.  But to PR on it.  And if all possible go sub 20 on it.  Plan was to go out slower in the first mile 6:30-40 pace hit the next split closer to the 6:26 pace and then go under it to make up for the slower mile at first.  Was able to meet up with a few friends for it.  Slick came to cheer and Dale I ran into at the end.  So meet up with Slick at the first and got some good advise and went over stratagys.  Got a good 20 min warm up in.  The rain kind of stopped at the first of the race and started up a bit after I finished it seemed.  So here is the race portion.

Started right on the front line again.  And started out a bit quick but kept myself in check and slowed it down and was able to come in at the goal pace.  The small incline had very little effect on me for the first half of it which was nice.  Alot of the rabbits you catch in the first mile were dieing on them and was able to pass a few people there.  And felt alot better then in most of my other 5ks.  So was feeling good and more confident in it.  As I got to the half way point I think it was the last of the ups and it was a very slight downhill.  Which I kept saying was just what I needed and picked the pace up from the last mile yet still kept it as close to the plan as I could.  So I would still have it for the last mile.  Started passing a few more people at that point too.  Which really was feeling good and no one was passing me.  Right close to the 2nd mile mark with 1 mile to go I started to feel a bit fatigued and had the battle to slow down.  And had to focus on something else.  I kept saying to relax relax and was able to pick up the pace.  I could hear the crowd screaming as I got closer to the finish line with like half a mile to go.  So I figured the winners and such were getting there.  And it helped lift me more in that last bit.  That whole mile I sat right at the 6:21 pace on my watch and kept wondering if it had stuck or something.  But the mileage and time were going.  I guess I just found a great pace and was able to maintain it for that mile.  As I hit the final stretch was able to pick it up.  And so I wasnt able to do a full out sprint.  But had gave it what I had.  As I got over the line.  Hit the button it was right on 20:00.  So very close if not sub it was very close to it.  And it was right on 3.10.   So a PR for me by like 22-23 sec. So here are the splits. 

Mile 1 6:38

Mile 2 6:31

Mile 3 6:20

Mile 3.1 5:18

Unoffical time 20:00 pace 6:27  Offical time 19:42 32 place out of 1648

Resting today.  Wow legs are a bit sore today.  Even my abs are sore.  LOL must be from the basketball and football.  Since I havent played for a long time.  But spending some good time with my girls. 

Rest day.