Long Run. . .15 Miles
This was a good day for running eventhough it was very cold this morning. It was 19 degrees when I went out this morning. The good thing is the wind was not that bad at all. I had a goal of running 15 miles for my long run this morning with a 4 mile warm up and cool down.
I did the 2 mile warm up and by the time I was ready for my run I was pretty warm. I wanted to run near the bottom end of my window for long runs 7:34-8:34. The first half of the run I did alright but I needed to go to the bathroom and there was nothing around. I held it and kept going.
Here are my first half mile splits
M 1 8:27
M 2 8:28
M 3 8:33
M 4 8:11
M 5 8:37
M 6 8:48
M 7 9:00
I ended up stopping between 6 and 7 to look for a bathroom but I had no such luck. I always like getting to the end of the first half and coming back home. I know it is over when I stop.
M 8 8:24
M 9 8:04
M 10 8:14
M 11 7:54
M 12 8:28
M 13 8:20
M 14 8:20
M 15 7:46
I felt really good coming back on the second half. I did 2:05:15, 8:19 pace with a 1:83 mile cool down. I am starting to really get back in the swing of things. now. Life is good!
Have a great weekend,
Brooksrunner
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speedwork
Yesterday, I did an easy 6 miles in my bed. It was really hard. LOL!
Today I did:
2.0 Miles 9:00 pace warm up
1.38 miles 9:12 pace cool down
6 X 400M 1:17 Average
6 X 200M 34 second average
4 X 100M 16 second average
I hit all my windows and I really happy with my numbers.
Brooksrunner
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First real test since lay off. . . . . 20 Min Tempo Run
I was happy with the weather yesterday but today. The weather went back to normal. 34.2 degrees, windchill 28 degrees, wind 12mph WNW, wind gust 12.8 mph. The weather does not seem to be cooperating with my area.
I did a nice easy 2 mile warm-up at 9:15 pace. It was nice because I was really warmed up before I got into the tempo run. I set my watch to auto lap at every half mile. This is helpful because I can pay attention to my pace. However, it did not matter for the first couple of miles. I was running right into a wind gust. It was not a pleasant feeling.
I looked down at the watch and realized that my pace was off. I decided to focus on completing the first half of the run. I made it through the first half and my mind was mentally thinking about kicking butt on the second half. The few times I looked at my watch on the way back it was like 6:18, 6:21, and 6:28. I knew I kicked ass on the way back but I did not know if I hit the window because I was slow on the first half.
So here is the deal. 3.5 Miles, 23:32 total time, 6:43 pace. That pace is right inside the window for my tempo run. I hit it right on the button. I knew I did awesome because I felt as though I was going to throw up. I learned from experience that once I am about to see my lunch I had a great workout.
I did a nice 9:15 for my cool down. I am very pleased with my workouts thus far. I going to do a nice easy workout with some good stretches in the AM.
Have a wonderful evening everyone.
Brooksrunner
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12 mile Easy Run
This afternoon I did a 12 mile easy run. The weather was beautiful this afternoon. I ran in shorts and a long sleeve shirt. I could have gotten away witha a short sleeve shirt. I really feel better since I have tweaked my training plan. I feel better with making some small changes in the program. The stretching has really helped to inhance my running. My knee is not hurting at all. I ran twelve miles without pain today.
I did my normal 2 mile warm up and cool down. This is a new thing for me and as I ran today I thought about control. I need to control my runs and my effort level. I can’t kill myself during training and have nothing left for the race. I am going to be smart.
The first mile I did 9:14 pace. The second mile I did 9:03 pace and this felt alright. This is a nice lead into my easy run.
Mile 1 7:55 This felt really good after the warm up. I did 2 x 100 m butt kicks during this mile.
Mile 2 7:53 I just made it easy.
Mile 3 7:45 I just worked a little
Mile 4 7:53 2 x 100 m butt kicks
Mile 5 7:32 I just relaxed but on the way back I worked a little on my form going up a hill.
Mile 6 7:29 I was working on my form. I did 1 x100 butt kicks. I did not realize my time.
Mile 7 7:17 Here again I was not really focusing on my watch.
Mile 8 6:15 It was the last mile and I wanted to work hard. So I pushed at this mile. I did feel as though I was working. It was a concentrated effort. I used lots of arms and strong kick.
I did my easy run in 56:44. 7:05 pace. Then I did a 2 mile cool down at 9:16 and 9:05. I really feel better doing the pre and post run. Then I did a nice stretch to get my muscles stretched out.
All in all I think I am getting back on the road to recovery. I like being healty.
Brooksrunner.
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10 Mile Easy run
This morning I went out and did 10 miles. I thought that the run went really well. I have changed the format of my running now to a more traditional format. In other words, I am starting every run with a two mile warm up and a two mile cool down. Then I am going to get into my main run. I know this is going to require more time on my part but I am willing to make the sacrifice to run more efficiently.
So this morning I started out at 9 min pace and that felt really good. I went into the second mile and I did not feel like I was just jumping into a race from the gate. During mile two I still kept the pace at 9 min pace because I felt as though I need to relax.
At might three to eight I wanted to run within my window which is 7:24-8:04. I made a promise to myself that I would not run outside my window and I did not today. I ran an easy pace culminating into a 7:38 pace for 6 miles. The last couple of miles felt really good. I did not feel any knee pain which was great in the main part of the run. My body was telling me today that I was doing the right thing.
I did a two mile cool down at 9 min pace and that felt really good. The only problem I had was that my hands were really cold. In fact they were freezing. The one day that I forgot my gloves I was freezing. It took about 30 mins for them to defrost.
I think that I am on the road to recovery. This is a huge mental lift for me because I was kind of down in the dumps about not being about to run. I am going to take it easy thought because staying injury free is important to me. You can’t make progress if your sitting on the sidelines. However, when the machine tells you to rest you need to listen.
There is a nice piece in running times about overcoming the down times of running. Check it out. Have a great weekend.
Brooksrunner.
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Trying to Run while hurt. . . .
It has been a couple weeks since I have last posted on this site. There has been alot going on with me physically. I hurt my right knee when I did 30 miles in a weekend.
Not running has really got me in a mood that I do not like to be in most days. I understand that your body needs time to recover, but why can’t it just keep going I tell myself. I try and think of everything I can be doing in lieu of running and there is nothing that I like to do. I started stretching and doing power yoga. I have found that this is very helpful for me to do during my off time from running. This weekned I was suppose to run a half marathon but I had to pull out of it. My fitness level is being depleted quickly.
I did run once on the tread and I had to stop because the pain was so bad. I have been doing some running specific drills for my IT band.
Today I ran for the first time in a week and it was not that bad. I was able to finish the run and the pain was not that bad at all. It hurts around mile 3 and 4 but other than that it gets better as I go longer.
I was able to do 6.01 miles in my window today and that was my only goal. I did 7:51 pace which keeps me right in my window. I think that I will not run outside that window anymore during training runs. I think this is why I got hurt because I go out for every run as though I was racing. I need to relax and let the time come to me. It will come if I working within my windows. I got hungry and did not want to disappoint myself.
I going to do alot of easy runs now to get back into it this coming week. I am also going to step up my stretching on a daily basis.
Have a great weekend.
brooksrunner
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Rest Time
I ran on monday but it was not a good day. I felt knee pain and I stopped my run and went right back home. I have not run in four days and I am not going to push the issue. I would rather take some time off and see that my knee is going to get better rather than do more damage. I have a half coming up and I would like to be rested for it.
I am going to run tmw and see where I am with this knee. I going to come out of this. There is alot going on in my head right now. I do not want to even think about not running right now. I am going to take everything one step at a time.
Brooksrunner
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10 Mile easy Run. . . .Double Day
Tonight I wanted to get another run in for the weekend. So I got my double day run in today. 20 miles for the day and 30 for the weekend. I am pleased this that. It has been a productive weekend.
Tonight the wind was not as bad as this morning but It was more managable than this morning. I had a better run than this morning.
Mile 1-5
The first mile was completed in 7:44 pace. Mile 2 I did in 7:51 pace. Mile three I did in 7:59 pace. I was feeling good during these miles. It was not bad at all. Mile 4 I did in 7:56 pace. Mile 5 I did at 8:22 pace. My split was 39:51.
Mile 6-10
Mile 6 I really started to motor. I did this mile at 7:14 pace. It felt really easy at this stage. Mile 7 I did 7:25 pace. Mile 8 I did at 7:33 pace. I was starting to feel tired at this stage but I kept pushing on. Mile 9 I really started to work because I could tell I was getting tired. I did this mile in 7:46. Mile 10 I just pushed with all I had and I ended up with 7:24 pace. I was really working for the last mile.
10.01 miles 1:17:15, 7:43 pace. This mornings run I did in 1:18:33 so I neg split my second run. It is always good to see that I ran faster for my second run.
Well I am off to bed. I had a very good weekend.
Brooksrunner
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10 Miles easy run
This morning I went out and ran 10 miles in the wind. It was brutal to say the least. The first five miles were really bad. The wind almost stood me up. But I pushed through and kept going. I thought about turning around and just going home but I was like no way.
Mile 1-5
The first mile I did at 7:45 pace. The second mile I did in 7:36 pace. I was climbing uphill. Mile 3 I did 8:16. This is when the wind started to pick up. It was blowing directly in my face. Mile 4 I slowed down because it was really bad. I did this mile in 8:54. Mile 5 I did in 8:52. The wind was really strong at this point.
Mile 6-10
On the way back I had the wind at my back. It was much better coming back than going out. Mile 6 I did in 7:27 pace. I felt the wind pushing me which was nice. Mile 7 I did in 7:26. Mile 8 I did in 7:22. Mile 9 I did in 7:30 pace. Mile 10 I did in 7:25 pace. 23ft at 8:56.
10 miles, 1:18:33, 7:51 pace.
I would have to consider this a good run because you have factor in the weather. I just want to leave all my friends with this quote.
Every mile is two in winter. ~George Herbert
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10 Miles easy
This morning I went out and did 10 miles easy. The weather was cold and windy.
Mile 1 7:32
Mile 2 7:38
Mile 3 7:46
Mile 4 8:09
Mile 5 8:13
Mile 6 7:17
Mile 7 7:05
Mile 8 7:22
Mile 9 7:28
Mile 10 7:05
10.01 Miles 7:34 pace 1:15:34
I had a good run. Have a wonderful day.
Brooksrunner
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