12 mile long run
This morning I went out really early for my long run. Really early as in like 3:30am. I went to bed early last night trying to rest up for this morning. The weather was really crappy. There was a slow mist the entire time I was out running.
This is the first time I was on a training run without my garmin. I felt kind of naked without it. But I did have a watch with an alarm. So that worked out alright.
I have been noticing that my right leg behind my knee is hurting. I don’t understand this pain because once I start getting really warmed up it goes away. This morning I started out the first 6 miles at 9:42/mile. My right leg lower leg was hurting me for the first 5 or so miles. I actually stopped running 2 times and stretched it out a little. I really don’t need any problems this close to marathon time. I think I am going to ice it and get a massage. I think I am not strectching enough. That might be the cause. My 6 mile split was 58:12 (9:42).
I was really feeling some heavy legs and I think it was because I ran that 5k yesterday. My legs did not feel like there usual self. At the split though I decided to not look at the watch for the last 6 miles and run on total effort. I really had to force myself not to look at the watch. I ran the last 6 miles in 49:16. So I had a neg split of 9:36. So I ran the last half at 8:12/mile. I feel good about the last 6 miles because I finished very stong this morning.
I ended up running 1:46:38 for 12 miles which is an 8:53 pace. It was not one of my best runs as I said before but coming off a race that is not that bad. There is a huge diffence though without my garmin. When you do not know your time it is very difficult to guage where you are and how fast you are actually going.
Well, I am taking a couple of days off and then I am back at it again. I am going to refuel my body right now with a nice breakfast. I am very hungry.
Brooksrunner
By the way if you your a dog lover yesterday I raced in the Merrick 5k. Here is a link to their site. http://merrick-fund.org/. They do awesome things for dogs.
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Merrick 5k Run 3rd Overall
I had planned to run a 5k this weekend and do my long run tmw. I looked for races last night that were close to my home. I did find one race that was local but I was not really wanting to run that race. At the last minute I looked on Harrisburg Road Runners Club site and there was a race about 20 mins from me.
Yesterday I sent my garmin back to be replaced. I purchased a cheap watch with a stop watch so I could keep track of my time. I don’t understand why the Garmin 205 has so many problems. I looked on some sites and runners say mixed things about this watch. I hope when I get the next one I will not have any troubles.
The Race
The race was a small race with about 150 or so people. The race was nice and flat with two tiny little inclines but not terrible at all. When I started the race I looked around and there was nobody behind me. There was one quy right next to me. We ran the first half mile and he was about 20 feet in front of me. The first mile I crossed at 6:02. I think I went out a little to fast. I was doing alright but I knew I had to fall back off that pace. At mile 2 I was 12:20 and I was really working at this point. The leader had progressed significantly. The winning woman had gained on me at mile two and taken me over without about 3/4 of a mile to go. I was really pushing to catch her. She was only about 10 secs ahead of me with about 400M to go. I was really pushing but I could not get her.
I finished 3rd overall, 2nd overall in males and first in my age group. I was really impressed with my time. I ran a 19:26. My last 5k I did a 21 flat at the Bel Air Town Run. I am pleased with this PR. I am going to do 12 miles tmw morning.
I am going to relax for the rest of the day and watch some college football. Go Bucks!
Have a great day everyone,
Brooksrunner
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10 Mile Easy Run Garmin Troubles
Let me start by saying that my garmin forerunner 205 has been one of the best training tools that I have used since I started running in April. It has paid for itself 3x over. I really have enjoyed looking down and seeing my times go from 11 min miles to 6 min miles. But tonight was not a good night. My watch shut off 5 times and lost gps.
I kept restarting it but it would work for a while then it would shut off. The first 5 miles were terrible. That is when I had major problems. The last 5 were not so bad at all. I was worried about the race and thinking if this happens during steamtown I will be stressed.
The first 5 miles I did like 8:05, 8:16, 8:15, 8:19, 8:20. So the first half split was 41:10. For these miles I was just warming up. This was my first run since my 24 mile effort on sunday. My legs felt a little tight but I was alright after mile 5. At mile 5 I turned it up because I had do not like to change what works. I have always been running the last half at a faster pace than the first half. The last mile always has to be my fastest.
At mile 6 I was at 7:18. This felt really comfortable. So I held this pace for mile 7 as well. At mile 8 I pushed it to the next level, 7:10. I started to really push and it was there when I looked down and I was in the 6’s. For mile 9 I was at 6:50. At the last mile I knew I had to give it all I had. I ran a 6:34. I was really pushing and stretching out the legs. The second half split was 34:30. 115:40 is respectable for 10. I am very happy with that second half split time. I really like putting the fast finish in all my training runs because they really help me to simulate a race finish. I always like to finish strong.
I am going to race a 5k on saturday to do my tempo and speed because I missed that this week. It will be good for me to stretch my legs out. I am heading to bed now. I am spent. It’s late here in Carlisle. I need my beauty sleep.
Later,
Brooksrunner
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24 Mile Long Run Hard Effort: 2nd phase of Training begins
This morning when I woke up I knew it was my last long run and the end of a long training period. It was 44 degrees the coldest it has been for me on a long run since I started running in march. I put on my long sleeve winter running shirt and got ready.
I went out this morning with a goal that I would try and hold at least an 8:45 pace for this run. This morning there were alot of firsts for me. I had clif gummies. I also ran in my new Brooks Revenna and I took my Ipod on the run for the first time.
The first three miles were good. It is usually the time for me to think about my goals. From miles 3-8 I was feeling good. I did feel a little pain in my left hip and right knee but it went away. I was feeling good through eight but my hands were very cold this morning. It was really great to listen to music on the way. I put headphones under my shirt near my shoulders and that worked great. I did not have to have them in my ears. I was taking the clif gummies every 20 mins. I really could tell that I did not feel tired with them. From miles 8-12 I was feeling very good. I stepped it up from mile 12 to 19. I ran between 8:08 and 8:23. For the last 5 miles I really stepped it up. 8:08, 7:50, 8:13, 8:28 and the last mile 7:31.
I can’t say enough about the new running shoes the revenna’s are awesome. They remind me alot like the axiom but with more support. I love the toe space. It also fits like a glove. They are super light. I am going to wear them in steamtown. They are awesome.
24.18 miles 3:26:32 total time, 8:32/mile pace, 3638 cal, total ascent 2722 ft and total descent 2586 ft.
Now that my training is over I am going into the second phase of my training. I have a great base and with only three weeks to go until marathon day I am looking forward to a nice taper. I am not going to push myself to much. I am going to rest up alot. I am still going to run but cut back significantly.
I just want to thank all of you for all your feedback. It has really helped me to work harder in my workouts. I am proud to say that all have you have helped me get to where I am today.
I will keep you updated. Thanks so much! It has been a great ride.
Brooksrunner
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Easy 10.32 miles
I worked out on Wed. because I wanted to stretch my legs out a bit. I did a speed workout on tuesday so I felt a little sluggish when I first started. Again, after mile 5 I was able to kick it up a gear.
I got a pair of new running shoes today. I think I was needing them. I am going to get a new pair for the marathon as well and break them in soon. This is my last hard workout this weekend. I am looking forward to a nice taper. I worked hard and I think I am ready for Steamtown.
Workout:
- Type: Run
- Date: 09/16/2009
- Time: 15:19:03
- Total Time: 1:28:22.10
- Calories: 1555
- Distance: 10.32 miles
- Average Pace: 8:33.93/mile
- Max Pace: 4:42.78/mile
- Ascent: 1,314.41 ft
- Descent: 1,335.3 ft
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Speedwork 8 x 400s
This evening was my first workout since Sunday’s race. I felt ok during the workout. I did 8x 400s. I avg. 118 for the 8. I was very pleased with that time for this workout.
I really pushed during the workout. I did not take much rest. I just wanted to get the workout over. I have an easy day tmw. I will run early in the morning and then in the evening but it will be an easy one.
I am very tired. Have a good evening everyone,
Brooksrunner
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Harrisburg Half Marathon PR 1:27:48
I had planned on running a half marathon in philly next weekend. But when I looked at philly I kind of thought it was to close to my taper and I would have to run my long run during the week after philly. So the Harrisburg Half Marathon worked out well for me.
Yesterday I went to pick-up my race packet downtown and I did an easy 4.82 miles on the river front. I just wanted to loosen my legs up. I pretty much came home and relaxed for the rest of the evening. I watched the OSU game and fell asleep. I was really kind of restless throughout the evening. I think it was pre race jitters. I did fall asleep and had a good rest. I picked up one of my running buddies for the race and then we headed down to the race. I did my normal 2 mile warm-up and then I went to the start line.
The Race
My plan for this race was to go out at about 7 min pace and see if I could hold it. I knew it would not be that difficult because the course is fast and flat. The first half mile into the race my garmin went out and it did come back on but had to wait until I passed the one mile marker and I reset it. From there I looked down and I saw that I was doing 6:40 and that was comfortable so I just stayed with it. At mile two there was a slight hill incline but nothing to write home about. Looking back it was the only eventful climb of the day. At mile three I settled in with a group of three guys and we held 6:40s from 4 until 10. It was a comfortable pace but I found myself kind of holding back. Around mile 8 I told them that I was going to make a move at 10.
I actually made my move before 10 now that I am thinking about it. I made my move around 9.5 miles. I found another gear and really pushed to the finish line. I did 6:30 for the last three miles. I was really kicking my feet once I got to the bridge because I knew I only had about less than a half a mile to go. The last 300 yards I really kicked it into another gear. The last three miles I pasted maybe 4 people. I am telling you when you pass someone in a race you feel like your really working and you feel good.
When I turned the corner and I saw the clock say 1:27 I was like wow keep going. I crossed at 1:27:48. I was very pleased with that time. I finished 37th overall and 3rd in my age group. Finishing 3rd in my age group was a shock to me. There were some good runner’s out there today.
This half I was spent I had nothing left. I was so tired I could not even stand to have them take my chip off.
On a sad note a friend of mine that was doing his first marathon passed out at the finish line. He had to be dragged across the finishing mat. He had to have first aid. EMS and I were pouring water on him. He was not responding. It was frightening. He had oxygen but would not wake up. I got his wifes number and called but she has not responded to me yet. They are at the hospital. It started to get hot and I am thinking that he did not take in enough fluids. I hope he is alright.
I had to pinch myself when my friend called me and told me that I have qualified for the NYC marathon. It has been an all around great day for me. Can you say runners high?
Brooksrunner,
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Hard Effort 10 Mile run on hills
I guess I should say that I have not run since saturday because I am running the Harrisburg Half Marathon this weekend. I was going to do the Philly distance run but I am going to do my long run that weekend. I did not want to do a bunch of miles this week because I want to be fresh for the race.
I can’t say how much important rest days for you when it comes to running. Your body needs time to recover from all the pounding. I did light weeks before double creek and the ben moore halfs so I hoping this will be an advantage for me.
I ran yesterday evening. It was a beautiful evening for running. As the weather is starting to change I am sensing the summer workouts are really helping me to feel much more comfortable running now.
My goal for this ten mile run was to run about 8:10 pace for the ten miles. However, as I got into the run I knew I had not run in several days and wanted to stretch my legs out a little. I figured it would be benefit me to push hard on the hills on 3 days rest. So I pushed on the hills and did not dog the downhills.
At 5 miles I was at 39:28. Then I turned it up a notch. I dropped a 7:33, 7:25, 7:29, 7:29, and a 6:48 the last mile. This is such a huge improvement for me on these hills it is crazy. I surprised myself because I have never put up those kinds of numbers and I have been running here for a while. Of course the rest really helped. I am really happy with my last five miles.
Last night was one of these runs I go without fluid because for one I hate carrying it and the second is I am trying to train my body to not need fluid so early in my training runs. I feel that as I take fluids in my races it does boost my energy.
I think I am going to do some speedwork tonight to work on my quickness. I will probably do some 400s, 200s and 100s.
Brooksrunner
Workout:
- Type: Run
- Date: 09/09/2009
- Time: 15:40:07
- Total Time: 1:17:18.19
- Calories: 1536
- Distance: 10.19 miles
- Average Pace: 7:35.26/mile
- Max Pace: 3:42.3/mile
- Ascent: 1,314.39 ft
- Descent: 1,332.13 ft
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Running and Friends
I was just talking to one of my good running friends. It was the first time I had spoken to her in over a week. We became friends at the gym and I would always here her tell me I am going to do a long run this weekend and I was like your crazy I would never do that. She would always prod me and say you would be a good runner. I said, “No way!”
Who would have known that today I am so serious about my running its not funny. Ever since I started running it has been a joy to run with Nicole and TNT of Harford county, MD. Sadly, we have been talking for the last serveral months about the sickness of her mother. She always raised money for the cause of cancer and ran in the memory of other people. She was a mentor and participated in countless fundraising events. On August 30, 2009 her mother lost her battle with cancer. I never really met her mother but I think I did meet her in a way because Nicole is so much like her mother.
She is running the Chicago Marathon on October 11, 2009 and it is going to be an emotional 26.2 miles for her. Please look at her TNT page and read her story.
http://pages.teamintraining.org/vtnt/chicago09/nbear
This was on my heart and I know that we have all met awesome people during our encounters with other runners.
Brooksrunner
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22 Mile Long Run Hard Effort.
I prepared for this run yesterday as though I was doing the marathon. I got my stuff out and ready the night before. I ate a nice big carb dinner and had lots of water and gatorade. I went to bed early and started out at around 4 this morning. When it was all said and done I started to run about 4:45.
I have been running for a while and this morning was probably the best morning that I have ever run on. I am not sure what the weather was but the temperature was very comfortable. It was beautiful out. I was running on a moonlight road for the first 9 miles. It was beautiful to see the moon falling away as I was running towards it. On the way back the sun was bright and beautiful. It was amazing how the sun came over the hill and all of a sun it was light.
The Plan
I was not initally going to do 22 but throughout the week I talked myself into doing an extra 1/2 mile. I figured that if I was going to do 21.5 I might as well round it off and do 22. I always talk myself through the game plan of what my goal is for each run and where I what to be at a certain mile. I wanted to run 19 miles at 9:00 min pace and the rest at goal pace. I knew the conditions were going to be difficult because of the hills. I also knew that I had to run smart and work on the hills and get some back on the downhills. I planned on using gels one every hour. I actually went through 4 gels. I kind of sucked on them every couple of miles.
The Run
I started out the run smart I ran 9s for the first 6 miles. It was not that difficult holding that pace to begin with. It did take me like 3 miles to get into a good groove. I knew I would have to try and push on the downhills cause of the last 6 miles were going to be a beast. It was not that bad going out. At the turnaround point I was feeling good and I popped off an 8:30 mile. Miles 13-17 were not bad at all. I had to work but I did not feel like I did not have anything left. Mile 20, I really had to work hard that is one tough hill and I have improved on it alot. But the first 1/2 mile is a beast. I got through that mile at 8:49. Mile 21 is another hill that I had to push on and it is almost the same as the hill on mile 18 but it is just longer and steeper. I banged that out in 8:37. The last mile just has rolling hills but after 21 miles small hills can look like Mt. Everest. I was able to hold goal pace for this mile, 7:40.
Looking back at the run I found that I was well hydrated and did not feel like I was feeling pain due to lack of hydration. I definetly give a thumbs up to the gels and Josh Beck of the Appalachian Running Store for his advice. Of all my runs this run has to be very high up there on the runner’s high podium. I felt good about this run. This run puts me in my window.
22.12 miles, 3:14:09, 8:46/mi, 3335 cal, 2564ft ascent and 2621ft descent.
I wanted to stay under 9 and I did.
Have a great weekend and be safe folks,
Brooksrunner
PS. What happened to the Garmin upload? It’s not working today.
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