Friday, March 6, 2009

Running Week: 3-2 to 3-8-09

Monday: No run today. My right knee is hurting so I am taking some time off to rest.

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Tuesday: Another rest day. Knee is still aching when pressure is put on it.

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Wednesday: South High CC Course and Surrounding area.

Distance: 3 Miles--24:00--8:00 Pace
Brisk Walk: 2 Miles-- No Time Taken
Total Distance: 5 Miles

I was going to run a speed session today but Coach Wayne said to take it easy and run some dirt and grass. I think I could have done the speed but he said not to push it.

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Thursday: Wilson-Route 40-Route 63
Distance: 7.50 Miles--1:00:15--8:02 Pace
Weather: 53 Degress- 7 mph Wind

I did a nice easy 7.5 miles today to test out the knee and see how I felt. The route had some gentle inclines and hills. But most was a steady flat road. I felt slow overall but that could have been from not running a lot over the past 3 days. I ended with a 8:02 pace...which is right where I wanted to be. Tomorrow I will try and run just a little quicker.
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Friday: C&O Canal Towpath--Cushwa Basin--My Neighborhood
(AM) Distance: 8 Miles--1:01:48--7:43 Pace
(PM) Distance: 1 1/2 Miles-- No Time--Just Easy Fun Run
Total Distance: 9.50 Miles
Weather: 72 Degrees- 8 mph Wind

Went down to the canal with my friend today and ran flat (sort of)...He hung with me for 2 1/2 miles and then he slowed as I continued to the next mile marker. I slowed and waited for him to catch back up, which took a minute or so. We ran up to the 4 mile turn around and at mile 5 he slowed again. I picked the pace up again until I reached 6 1/2 miles, and again waited for him to catch back up. We ran the last 1 1/2 together and I finished feeling pretty good. I need to consume more water throughout the week because I felt dehydrated and my mouth was really dry. Had I not waited on him I could have easily broken 1:00 for the run. The weather was great today and I enjoyed the run very much. It was a nice little tempo run in preperation for my 1/2 Marathon this coming Saturday (March-14th)... I am waiting for that to be over. It's a wide open course and there are many rolling hills and quite a few steep inclines. Plus they are calling for the weather to be nasty...and when that happens...it's just plain brutal !!
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Saturday: C&O Canal--Rose Hill- Potomac Street
(AM) Distance: 5.25 Miles--42:50--8:09 Pace
(PM) Distance: 4.25 Miles-- No Time-- Easy Relaxing Run
Total Distance: 9.50 Miles
Weather: 73 Degrees--17mph Winds--23mph Gusts

Enjoyed another flat run at the Canal today and took it easy. We ran a 8:09 pace for the 5.25 miles, which felt relaxed and easy. The wind was strong on the way down but it felt good. There's nothing much about this run, just an out and back on hard packed dirt. It was a beautiful day so there were a ton a people down there walking their dogs, or riding their bikes. Jerri came along and did a nice little walk while taking photos. My PM run was not timed for one reason, I enjoy running too much to worry about timing every single run. I time some of the runs in order to figure pace out for my races. But I also love just running for the pleasure of it. To get out and see the sights, to breathe the fresh air, and to hear the sound of my feet smacking the road over and over again. There's nothing like a good run to bring your spirits up. Too many people worry about pace and miles and they miss out on the reason they started running in the first place. Like "Tyler Durden" said on "Fight Club": "Sometime's you just have to let go".....I love that saying.
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Sunday: C&O Canal--1st Street-Rose Hill
(AM) Distance: 11.25 Miles--1:45:17--9:21 Pace (Pathetic)
(PM) Distance: 1.66 Miles--No Time--Jog Around Neighborhood
Total Distance: 12.91 Miles
Weather--74 Degrees--Calm Wind

Today was not about speed at all, it was about talking and having fun. We met up with an older friend of our's who is 67. He's not in racing shape yet but when he is he can run under 20 minutes for the 5k. I am less than a week out from running the Chambersburg 1/2 Marathon so we just enjoyed the day and junked these miles...sort of. I did let my friends run ahead of me at one of the mile markers. I waited and stretched and gave them a four minute headstart, then I ran a hard mile. I came through at a pace of 7:15 for the mile. I caught back up with them and then took it easy again. The last 1/2 mile of the run I picked it back up and came through in 3:05. After we got home I just took a easy jog around the neighborhood just to loosen my legs some.
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As one can see, I only put in 44.41 Miles in this week. A couple of reasons why I was so low. One being that my knee was really hampering me in the early part of the week and because of that I took two days off. Second reason is I am tapering for the 1/2 Marathon this Saturday. I am hoping to be back around 70 miles this coming week, with the 1/2 included. We'll see...
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Total Miles This Week: 44.41
Total Miles This Year: 473.73

Sunday, March 1, 2009

Running Week: 02-23-09--03-01-09
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Monday: No Run today...Very busy, but that's no reason
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Tuesday: Town-Northern Ave-Eastern-Jefferson-Robinwood
Distance: 12.4 Miles--1:47:20--8:39 Pace
Weather: 30's--Wind was 10mph

Today was a lot of up and down rolling style hills. I think about 132 feet of elevation gain. We made a wrong calculation and went 2.4 miles further than expected. It was fun though. The wind was in our face a lot on this run.
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Wednesday: Quick run around home
Distance: 2.5 Miles--No time taken--Just ran
Weather: 30's--Easy wind

We had a Doctor's visit today to check on the baby. Everything is going good. By the time we got home I just didn't want to run. I just wanted to spend time with Jerri and the baby.
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Thursday: Track Workout and Run
Distance: 7 Miles--56:00--8:00 Pace
Track Distance: 3 Miles
Cool Down: 1 Mile--8:30 Pace
Total Distance: 11 Miles
Weather: 40's and nice

We ran 7 miles around the High School and surrounding area. We ran the Cross Country course twice before heading back to the track. On the track, Coach Wayne had me running 6x800 at 3:20 per 800. I was ahead and hitting them around 3:15 while holding back. He dropped them down to 3:10 and I hit them easy by running 3:05. He told me to go ahead and try and break 3:00 and I finished in 2:58 for my last 800. We then did a cool down mile and we called it a day.
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Friday: C & O Canal Towpath
Canal Distance: 10 Miles--1:23:42--8:22 Pace
Evening Run: 3.55 Miles--No time taken--Just for fun
Total Distance: 13.55 Miles
Weather: 62 degrees--18mph winds

Ran the first 5 with my friend in 45:00 minutes, which equals a 9:00 pace. At the turn around I went on my own and ran pretty good. My pace coming back was 7:48 per mile. I didn't really push it too much on the way back because I was really enjoying just running.
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Saturday: No Run--My calf was hurting and giving out so I rested the whole day.
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Sunday: C & O Canal-Virginia Ave-Sherman-Wilson Blvd.
Distance: 24.8 Miles--3:36:26--8:43 Pace
Cool Down: .86 Mile
Total Distance: 25.66 Miles
Weather: 28 with Wind Chill

I stayed with my friend for the Canal run today and didn't go on my own. We ran 18.25 in 2:39:42. Once getting back to the parking lot I decided that I would run home. Super idea because it is a continual climb all the way home. I believe it was around 202 feet of elevation gain. That may not be a lot, but after 18.25 miles of flat ground, every little gain is painful. I held a nice pace home and ended with a 8:42 pace, I believe.

This week has not been worthy of talking about and I am not at all happy with the outcome in my miles. The one thing I don't want to do is injure myself 2 weeks from running the Chambersburg 1/2 Marathon. Or to do something when I have the Mountain MD Marathon on April-19th. The bright spot was my run today. I felt good and did not have any tightness or stabbing pain. I have been slowly amping my miles up and hopefully I will be able to keep around 70-100 miles a week leading in to the summer.
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Total Miles This Week: 65.11 ( 2 day's off )
Total Miles This Year: 429.32 ( Had some bad week's in Jan.. )