Saturday

Long Run

I took some days off to get rid of the pain in my left hip. Not sure what it is...could be bursitis, just irritation from running on pavement, whatever. Pretty painful with every step beginning after last Saturday's run.

So instead of my plan, I decided to wait it out and then run again on Saturday.

Saturday I ran with Rick (he did 5 miles):

9.15 miles, average pace 10:05. Drank 1/2 gatorade, 1/2 water from the camelbak and went through about 65 ounces during the run. Felt good afterwards, even ran the stairs at the end of the run just to impress Rick :-)

So the plan for this week:
Mon: 7
Tues: weights and swimming
Wed: 7
Thurs: weights and swimming
Fri: 7
Saturday: 10
------------
Total: 31 miles

We'll see.

Monday

Weekly Plan
Here's the plan: 5-6-5-6-5-8 = 35 miles. I have a pain in my left hip. I felt it Saturday after my run and all day Sunday. I felt it a little on this morning's run, espescially on the downhill portions. I'm not sure what is causing it.

Here's this morning's run:

Time (h:m:s) 0:55:53 9:49 pace
Distance (mi ) 5.69
Temperature (°F) 73
Relative Humidity (%) 94.1

Saturday Run

8 Miles

It was a little humid this morning. Plus, I ate bread and soup for dinner last night... I know, excuses, excuses. Anyway, here's my run for this morning:

Moving Time (h:m:s) 1:26:28 10:22 pace
Distance (mi ) 8.34
Temperature (°F) 77
Relative Humidity (%) 87.6

I felt fine afterwards, due to slowing down and then drinking literally 70 ounces worth of Gatorade & water mix during the run. Really makes a difference to drink a sports drink instead of water, espescially for larger, slower runners like myself. I still ended up losing 2 pounds at the end of the run. I went from using a water bottle in a waist pack to using my Camelbak (70 ounces)about a week ago, when I ran 8 miles and suffered all day long afterwards. It's just so freakin' hot! The bottom line is that it's sort of a pain to get it ready, but I feel a lot better afterwards.

Finally

When I started running again after being away for a couple of years, I wanted to get to the point where I was running 6 miles a day comfortably, every day or nearly every day. 6 miles a day was my usual run before I started commuting to NYC and gained weight. That goal just seemed unattainable. I weighed 245 pounds, I could barely run 10 minutes, my knees hurt, my neck hurt, I felt horrible. In December 2003 I started walking and running again. It has been a struggle to stay motivated and injury free, but I've made my first goal. A 6-mile run now feels like the easiest thing in the world when I run it at a comfortable pace. I much prefer 8 miles and ran 10 miles a couple of weeks ago.

Probably the best feeling in the world is to get up, run, then cool off in the pool before I come back to the house and get dressed for work.

So what's next? I think I'd like to increase my weekly long run up about a mile per week until I hit 28 miles. It's tough to do that here in the summer, but I'll start doing more 10 mile runs on Saturday and maybe 12 or 14 in August.

Friday

Not so hot

I ran this morning at 4:30 am like usual. It was 73 degrees, much better than the 80+ degrees and high humidity we've had all week. It rained last night so the roads were clean. Very nice run. 6.36 miles @ 9:39 pace including 4 miles straight at like 9:42 or something. Very nice, comfortable run followed by some time in the swimming pool.

I'd like to run 7 miles Saturday and then 8 on Sunday or vice versa.

Total Time (h:m:s) 1:01:29 9:39 pace
Distance (mi ) 6.36
Moving Speed (mph) 6.2 avg. 11.5 max.
Temperature (°F) 73.3°F avg. 73.9°F high
Wind Speed ( mph) NE 1.9 avg. NE 5.8 max.

Wednesday

Running in the Dark
Nice little run this morning. Pool afterwards.


Total Time (h:m:s) 0:59:47 9:31 pace
Distance (mi ) 6.28
Temperature (°F) 79°F avg. 80.1°F high
Relative Humidity (%) 73.9

Tuesday- Lunch Run

It's friggin' HOT out there

Marina Riverwalk at lunch, since I overslept this morning. Ran 2.5 miles just so I wouldn't turn into a pumpkin

Monday Morning

Warm and humid.

Distance: 6.52 mi
Duration: 01:02:42
Total Time (h:m:s) 1:02:42 9:36 pace
Start Time: 7/17/06 4:36 AM
Finish Time: 7/17/06 5:38 AM
80 degrees, 80% humidity

Saturday

Riverwalk Run and fluid intake
Started at 6:30 am, ran from River Club south until my Garmin beeped 4 miles. They are doing some work near the covered bridge, so there's a detour. Quite a few people on the Riverwalk again. It was about 80 degrees with 80% humidity- I was wearing my bottle carrier and probably drank about 12 ounces of water during the run.

There's a great article in the current Runner's World about drinking fluids during runs. I've run with my Camelback a few times and think I'll switch to that from now on. Probably fill it with diluted Gatorade. I wound up with a bad headache all day after my run and I think drinking more during the run might have prevented it.

Total Time (h:m:s) 1:19:40 9:48 pace
Distance (mi ) 8.12
Moving Speed (mph) 6.1 avg. 8.9 max.
Temperature (°F) 78.5°F avg. 81°F high
Relative Humidity (%) 80.5
Wind Speed ( mph) SW 6.0 avg. SW 6.9 max.

Friday Morning Run

Running under a full moon

Nice to run when the moon is full and then swim outdoors afterwards. A perfect way to start off the morning. I fumbled with the GPS a bit this morning trying to get my lap splits... so I ran a little further than what is recorded.

Moving Time (h:m:s) 0:47:45 9:21 pace
Distance (mi ) 5.10
Moving Speed (mph) 6.4 avg. 11.9 max.
Elevation Gain (ft) +429 / -424
Temperature (°F) 79.5°F avg. 80.1°F high
Relative Humidity (%) 71.8
Wind Speed (mph) 0.0 0.0 0.0

Thursday

A little warm this morning. Took it easy

Moving Time (h:m:s) 1:07:55 10:07 pace
Distance (mi ) 6.70
Moving Speed (mph) 5.9 avg. 8.9 max.
Elevation Gain (ft) +678 / -751
Temperature (°F) 78°F avg. 79°F high
Wind Speed ( mph) SE 3.1 avg. SE 5.8 max.

Tuesday Run

A short run
Planned on 6 or 7 miles this morning but ran 5 because I was running a little behind. I need to be finished with running and swimming by 6am in order to get to work on time

Time (h:m:s) 0:48:46 9:15 pace
Distance (mi ) 5.27
Temperature (°F) 73.9°F avg. 73.9°F high

Monday Run

a nice little run

My usual route, airport thruway to veteran's parkway, up veteran's parkway to my turnaround point and back. A nice swim afterwards.

Moving Time (h:m:s) 0:58:04 9:12 pace
Distance (mi ) 6.31
Moving Speed (mph) 6.5 avg. 11.6 max.
Elevation Gain (ft) +515 / -508
Temperature (°F) 76°F avg. 77°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.

Saturday

Riverwalk Run

I decided to run on the Riverwalk this morning, so I waited and drove there once it got light. Lots of runners and bikers including many soldiers and Columbus Track Club people.

Total Time (h:m:s) 1:04:23 9:18 pace
Distance (mi ) 6.92
Moving Speed (mph) 6.4 avg. 9.7 max.
Elevation Gain (ft) +460 / -504
Temperature (°F) 70.7°F avg. 73°F high
Wind Speed ( mph) ENE 7.3 avg. ENE 8.1 max.

Wednesday

Changed Route, it sucked
A little too much traffic... and it was 80 degrees w/ 75% humidity

Moving Time (h:m:s) 1:02:12 9:52 pace
Distance (mi ) 6.29
Moving Speed (mph) 6.1 avg. 14.3 max.
Elevation Gain (ft) +495 / -478
Temperature (°F) 79.1°F avg. 80.1°F high
Wind Speed ( mph) S 3.5 avg. S 3.5 max.

Tuesday

4th of July
Motionbased.com has added several new features, including new export formats and a new Google Maps- based replay feature. The link goes to motionbased.com

Total Time (h:m:s) 0:59:56 9:31 pace
Distance (mi ) 6.30
Moving Speed (mph) 6.3 avg. 11.5 max.
Elevation Gain (ft) +934 / -912
Temperature (°F) 75.9°F avg. 75.9°F high
Wind Speed ( mph) ESE 3.5 avg. ESE 3.5 max.

Monday Run

Pretty warm this morning at 4:30am. Not very much traffic at all. I picked up a pair of Nike Shox 2:40's at Below The Knee and ran in them for the first time. I have a pair of Shox Ride Plus that I alternate in, so I wanted to try the 2:40's. I have a wide foot (my Asics 2110's are 12 4E) and the Nike Shox 2:40's are 12 regular. I also have high arches and tend to suppinate, run on the outside of my shoes. I weigh about 185 lbs. I really liked the 2:40s this morning. I've tried on a bunch of shoes at the store and thought these sale table shoes would be OK, and they are fine for my style of running. They remind me of the sock trainer from about 1988 but a little more firm. Not too cushioned, just right for my weight and running mechanics. I'll try them again Thursday and then Saturday for the 11 mile run.

Total Time (h:m:s) 1:01:36 9:53 pace
Moving Time (h:m:s) 1:01:36 9:53 pace
Distance (mi ) 6.23
Moving Speed (mph) 6.1 avg. 7.5 max.
Elevation Gain (ft) +486 / -448
Temperature (°F) 78.5°F avg. 79°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.

Long Easy Run

Longest Run of The Year

I took it easy and ran the farthest I've run in over ten years. My goal was 8 miles but I ended up with a little over 10. I've been concentrating on eating properly and getting enough salt, which has helped me eliminate the headaches I get sometimes in the summer. I've been eating smaller meals more frequently, drinking sports drinks instead of water more often, and my snack meals are usually either a power bar or a clif bar. Good deal! Longest run of the year! Next week it will be a mile farther. The best part of the run this morning was seeing the sun come up just as I was finishing.

Total Time (h:m:s) 1:50:31 10:40 pace
Moving Time (h:m:s) 1:50:22 10:39 pace
Distance (mi ) 10.35
Moving Speed (mph) 5.6 avg. 9.7 max.
Elevation Gain (ft) +850 / -840

Temperature (°F) 73°F avg. 73.9°F high
Wind Speed ( mph) N 0.0 avg. N 0.0 max.