hills
very hilly 4 miles @ 9:04 pace. North Marina Riverwalk- sort of a lunch run, since it was officially lunch but it was about 3pm. The weather was in the high 60s.
Tuesday, October 31, 2006
Saturday, October 28, 2006
Saturday
Riverwalk Run
I think I left the house about 7:15 and got to the Riverwalk about 7:30. The temperature was 54 degrees with 10-20mph winds. Not so bad, just a little breezy. I was wearing tights, dryfit tank top, and a tshirt. After about a mile, I took the tshirt off and tucked it into my water belt.
Grand total this morning was 8.15 miles at 8:47 average pace.
1 9:04
2 8:52
3 8:50
4 8:59
5 9:00
6 8:27
7 8:41
8 8:23
.15 8:11
I think I left the house about 7:15 and got to the Riverwalk about 7:30. The temperature was 54 degrees with 10-20mph winds. Not so bad, just a little breezy. I was wearing tights, dryfit tank top, and a tshirt. After about a mile, I took the tshirt off and tucked it into my water belt.
Grand total this morning was 8.15 miles at 8:47 average pace.
1 9:04
2 8:52
3 8:50
4 8:59
5 9:00
6 8:27
7 8:41
8 8:23
.15 8:11
Thursday, October 26, 2006
Thursday
50 degrees out at 4:20 am...... ran 7.14 miles.... average pace = 9:11...........almost got hit by a garbage truck.
Wednesday, October 25, 2006
Wednesday
Mini-vacation is over
Ran 7.2 miles this morning at 4:20 am. avg pace = 9:41 An easy run after taking some days off. It was a brisk 41 degrees. ls nike sphere shirt w/ ls tshirt over, tights, shorts, gloves, cap. Took the 2nd ls tshirt off after about 1/2 mile. Clothes were OK.
Ran 7.2 miles this morning at 4:20 am. avg pace = 9:41 An easy run after taking some days off. It was a brisk 41 degrees. ls nike sphere shirt w/ ls tshirt over, tights, shorts, gloves, cap. Took the 2nd ls tshirt off after about 1/2 mile. Clothes were OK.
Saturday, October 21, 2006
Saturday
what a crummy week!
Work and weather joined forces to screw up my running. Thursday and this morning I got up early and ran, which is the best answer for me. If I run early, then I don't have to worry about it later on. The hardest part is waking up and getting motivated to go outside when it's 46 degrees (or colder). Anyway, I did manage to get in 8.2 miles @ avg pace = 9:40
So... I'll try to get a morning run strategy going, maybe I can string together a bunch of 8 mile runs. I might do a 10k race on October 4th, so the morning runs of 7-8 miles will be helpful.
This morning I wore tights, l/s nike sphere shirt, cotton gloves and hat. I changed my usual route a bit and saw 4 or 5 deer drinking water - they probably go to this spot every morning - so I'll check from now on to see if i can spot them. I heard them and looked down the hill. One saw me and took off but the others stood their ground.
Work and weather joined forces to screw up my running. Thursday and this morning I got up early and ran, which is the best answer for me. If I run early, then I don't have to worry about it later on. The hardest part is waking up and getting motivated to go outside when it's 46 degrees (or colder). Anyway, I did manage to get in 8.2 miles @ avg pace = 9:40
So... I'll try to get a morning run strategy going, maybe I can string together a bunch of 8 mile runs. I might do a 10k race on October 4th, so the morning runs of 7-8 miles will be helpful.
This morning I wore tights, l/s nike sphere shirt, cotton gloves and hat. I changed my usual route a bit and saw 4 or 5 deer drinking water - they probably go to this spot every morning - so I'll check from now on to see if i can spot them. I heard them and looked down the hill. One saw me and took off but the others stood their ground.
Thursday, October 19, 2006
Thursday
Work is killing my running program
Finally ran again. 7 miles in the morning, which is good since daylight savings is coming and i'll have to run in the morning anyway. 4:20 am is always a good time to jack up the heart rate.
1 9:47
2 9:22
3 9:20
4 9:07
5 8:46
6 9:04
7 8:44
1040 calories, i weighed 176 lbs after the run. 72 degrees outside. very humid.
Finally ran again. 7 miles in the morning, which is good since daylight savings is coming and i'll have to run in the morning anyway. 4:20 am is always a good time to jack up the heart rate.
1 9:47
2 9:22
3 9:20
4 9:07
5 8:46
6 9:04
7 8:44
1040 calories, i weighed 176 lbs after the run. 72 degrees outside. very humid.
Saturday, October 14, 2006
Saturday
Riverwalk
It was 48 degrees this morning. What a difference. Wore tights, l/s tee shirt, cotton gloves and cap. Took the gloves and cap off at 3 miles. Probably the perfect outfit for today at 7am start.
I had to stop for water, then again to adjust my clothing... but the run was good. I ran behind some folks for the last 4 miles which helped motivate me to run a little faster.
10.52 miles avg pace = 9:05
1 9:27
2 9:04
3 9:18
4 9:37
5 9:11
6 10:10
7 9:22
8 8:21
9 8:17
10 8:25
.5 8:20
It was 48 degrees this morning. What a difference. Wore tights, l/s tee shirt, cotton gloves and cap. Took the gloves and cap off at 3 miles. Probably the perfect outfit for today at 7am start.
I had to stop for water, then again to adjust my clothing... but the run was good. I ran behind some folks for the last 4 miles which helped motivate me to run a little faster.
10.52 miles avg pace = 9:05
1 9:27
2 9:04
3 9:18
4 9:37
5 9:11
6 10:10
7 9:22
8 8:21
9 8:17
10 8:25
.5 8:20
Thursday, October 12, 2006
Thursday
Lake Heath +
6.6 miles around Lake Heath and an outside road. Average pace = 9:40 which is not too bad for a trail run after work. It's OK.
I'm going to add the Gatorade Sports Science Library just for the Tools, especially the Fluid Calculator. Very cool.
6.6 miles around Lake Heath and an outside road. Average pace = 9:40 which is not too bad for a trail run after work. It's OK.
I'm going to add the Gatorade Sports Science Library just for the Tools, especially the Fluid Calculator. Very cool.
Wednesday
Hills
Went to the North Marina Riverwalk and ran it out and back, then kept going to the actual marina and ran the big hill there 3 times. Good workout- even though it was only 4 miles, the hills were tough.
Went to the North Marina Riverwalk and ran it out and back, then kept going to the actual marina and ran the big hill there 3 times. Good workout- even though it was only 4 miles, the hills were tough.
Wednesday, October 11, 2006
Saturday, October 07, 2006
Saturday
Long Run
The Riverwalk was awesome this morning. I started at 6:50 am, while it was still dark. Full moon, lighted path except for the covered bridge, which was dark & creepy. At one point I could see the full moon setting while the sun was coming up. Cooler weather. Here are the splits:
1 10:06
2 9:44
3 9:45
4 9:47
5 9:49
6 10:00
7 9:38 (turnaround pt = end of golf course fence)
8 10:23
9 10:24
10 9:38
11 9:53
12 8:48
13 9:00
14 8:56
~~ 9:08
average pace= 9:42 total miles: 14.18 calories burned = 2087
I used Hammer Gel, which I get in the 20 oz bottle at Mike's Bikes here in Columbus, every 3 miles, you can see where I started to sag a little but did OK the last 4.18 miles. Good run, feel OK, it's my longest run in the past 10 years. Hooah! :-)
The Riverwalk was awesome this morning. I started at 6:50 am, while it was still dark. Full moon, lighted path except for the covered bridge, which was dark & creepy. At one point I could see the full moon setting while the sun was coming up. Cooler weather. Here are the splits:
1 10:06
2 9:44
3 9:45
4 9:47
5 9:49
6 10:00
7 9:38 (turnaround pt = end of golf course fence)
8 10:23
9 10:24
10 9:38
11 9:53
12 8:48
13 9:00
14 8:56
~~ 9:08
average pace= 9:42 total miles: 14.18 calories burned = 2087
I used Hammer Gel, which I get in the 20 oz bottle at Mike's Bikes here in Columbus, every 3 miles, you can see where I started to sag a little but did OK the last 4.18 miles. Good run, feel OK, it's my longest run in the past 10 years. Hooah! :-)
Thursday
Lake Heath Run
6 miles around Lake Heath. It was dark for the last lap. I will pick up a headlamp this weekend. I guess once daylight savings kicks in I will have to use it anyway.
My goal is 14 miles this weekend.
I will be in Atlanta all day Friday and then to a social event Friday night, so I will have a day off before Saturday's run.
6 miles around Lake Heath. It was dark for the last lap. I will pick up a headlamp this weekend. I guess once daylight savings kicks in I will have to use it anyway.
My goal is 14 miles this weekend.
I will be in Atlanta all day Friday and then to a social event Friday night, so I will have a day off before Saturday's run.
Wednesday, October 04, 2006
Wednesday
Lunch Run
3.61 miles at North Riverwalk
Ran down the hill to the dam, then back, then to the Marina office and then back up the hill and back to the car. So I figure I ran uphill 1,8 miles. OK for a Wednesday. I'll probably run 6 tomorrow night.
3.61 miles at North Riverwalk
Ran down the hill to the dam, then back, then to the Marina office and then back up the hill and back to the car. So I figure I ran uphill 1,8 miles. OK for a Wednesday. I'll probably run 6 tomorrow night.
Tuesday, October 03, 2006
Tuesday
new MP3 player
2nd day with my new iPod Nano... the 4th mp3 player I've had. I think I have a sweating problem :-) I bought the water-resistant Nike armband for this and hope that this player will last longer than the others. I copied all my running songs to the new player, set up my playlist and off I went. So far I've run with it for 2 days. Playlists are critical- i am still tweaking mine. I'm trying to get it so that right when I finish, Ozzy Osbourne is saying "I am Ironman"
Today I ran around Lake Heath again. I neither fell down nor got tangled up in fishing line.
6.05 miles
9:36 pace
761 calories.
So what's for dinner? 2 peanut butter sandwiches (German dark wheat bread) and a huge glass of lowfat chocolate milk.
2nd day with my new iPod Nano... the 4th mp3 player I've had. I think I have a sweating problem :-) I bought the water-resistant Nike armband for this and hope that this player will last longer than the others. I copied all my running songs to the new player, set up my playlist and off I went. So far I've run with it for 2 days. Playlists are critical- i am still tweaking mine. I'm trying to get it so that right when I finish, Ozzy Osbourne is saying "I am Ironman"
Today I ran around Lake Heath again. I neither fell down nor got tangled up in fishing line.
6.05 miles
9:36 pace
761 calories.
So what's for dinner? 2 peanut butter sandwiches (German dark wheat bread) and a huge glass of lowfat chocolate milk.
Monday, October 02, 2006
Monday
Run after work
Went to Atlanta this morning, then to work, then came home and ran around Lake Heath. 6.2 miles @ 9:40 pace. The highlight was getting tangled up in someone's fishing line. While they were fishing. It was laying on the trail and I ran over it, then realized that the line was twisted up in my legs about 10 steps past the fisherman. Thought i got rid of it, then ran another 10 steps and it was still there!
I am reading Dean Karnazes's Endurance 50 Blog at least once a day. In addition to everything else you can get from it, it just reminds me that EVERY RUNNER HAS A STORY if you just take the time to listen. He takes the time and is a great motivator. Today's post is espescially good.
My afternoon run:
Went to Atlanta this morning, then to work, then came home and ran around Lake Heath. 6.2 miles @ 9:40 pace. The highlight was getting tangled up in someone's fishing line. While they were fishing. It was laying on the trail and I ran over it, then realized that the line was twisted up in my legs about 10 steps past the fisherman. Thought i got rid of it, then ran another 10 steps and it was still there!
I am reading Dean Karnazes's Endurance 50 Blog at least once a day. In addition to everything else you can get from it, it just reminds me that EVERY RUNNER HAS A STORY if you just take the time to listen. He takes the time and is a great motivator. Today's post is espescially good.
My afternoon run:
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