Clydesdale Runner

Happy New Year!!!

I ran the trail heading out to Washington today - I love this trail. Ran easy and enjoyed the run. Time was 26:06 (8:42avg) miles were 8:43, 8:42, 8:39 - it was pretty cool, but not a big deal. Welcome to 2008!

(Tri 4 - 56.55M)

2M 16:20 (8:05, 8:15) - did a 7:30 1/4 followed by a 9:30 1/4 and 8:00 pace the remaining time. Felt really great pushing like that - "baby step to the door Bob".

weight routine today.

Not much fun this morning - I still hadn't recovered from last evenings run & weights workout - and my body is not used to only 12 hrs time - so I was beat. I started out good, then just got worse until the last 3/4m was a walk and jog sort of thing. Total time for the 3 was 27:50 (9:16avg) - plus this is the week that I actually run 6 days - so a little adjusting is taking place and I've been through it before and know it will get better as my body adjusts.

RunStrong everyone!

Not a bad run at all - except I wanted to run in the rain! It was raining all night and so I went out and the first 1/4m was a nice rain - then it stopped! I mean come on....everytime I want to run in the rain - it stops on me -- that is so not fair! People who hate running in the rain get to all the time - so now I am going to hate running in the rain and hope that the rain gods will bless me because I hate to do it. Time was a 44:14 for an 8:49avg - and that was mainly because I ran past some people I knew and up'd the pace a little, then realized they were staying behind me and I had to keep that pace to save face - 1.5M later we went different ways on the trail and I was done...I walked and jogged 1m for a warmdown. 

I thought I saw Dave Holt - but since I wasn't sure and I was tired, I just kept running - we passed and said "Hi', but that was it. If it was you Dave - sorry I didn't say more - but I was pretty dead by then.

Anyway, RunStrong everyone!

Sick today - stayed home, did the treadmill for 3.0M time 25:44 - felt good during, but worse afterwards - back to bed for rest.

Not a bad morning run after my 3 days of being sick. It was like 39degs and really nice - ran in shorts, but 3 layers on top and gloves. But I bested the time from last run of this course by one full minute and wasn't really trying. Time was 26:00 (8:39avg) miles were 9:07, 8:22, 8:31- so things are still moving along.

PM:   Had a great weight workout this evening. I hit Bench Press, Arnolds, Seated Cable Rows (close), Lat Pulldowns (wide), EZ Bar Curls and Tricep Pressdowns. It's an overall upper body routine that I still hit pretty hard, just a few more reps than I used too -- staying strong!

This was cooler than I thought - but I was dressed appropriately so it didn't get too me. Time was 22:02 for an 8:46 avg pace - and it felt comfortable too, nice and relaxed and enjoyable. I had my new tights on which kept my legs really warm - I like that!

I missed a few days this week and wanted to catch up on the miles - but I really wanted to do this more for me as the past few weeks I'd been failing to get the full 6M in my runs. The fault, being mine of course, as I would keep the same pace I do during the week and then just die right after my usual 4M distance. So, going back to the long runs should be 1 to 1.5 mins slower than race pace theory I went into this 8M knowing that I could do it.

So, if I kept myself between a 9:30-10:00 pace, easy peasy. The first 4 went by really good and what seemed to me to feel like slow motion - anyway, 9:42, 9:28,9:37 and 9:40 for a 9:36avg. Felt really strong and quite relaxed, so I turn around and head back and decide to up the next 4 to a 9:00-9:30 pace and get 9:13, 9:05, 9:01 and 9:04 for a 9:05avg. Total time was 1:14:50 for a nice 9:21avg. On the way back, I had to keep checking the pace only because my body wanted to go faster and several times it dropped down to 8:45 or so and I had to pull the reins in.

This was what I remember longs runs to be like. Fun, enjoyable, relaxing, challenging - yet refreshing.     ****RunStrong friends*****

I had this crazy notion this morning to hit one of my favorite courses - that took me up foremaster (hospital side). I used to love this and attributed doing repeats several times on it to my previous success - so time to get back to it! I was just doing a 3M, and I knew that 1.5M would only take me to it and then about 3/4 up it - but trust me - 3/4 is more than enough!

I was on my normal pace until I hit the upswing and then it was a killer! WOW! I'd forgotten the power of that hill. I got up to the turn around and headed back down and it took the longest time just for me to breath normal again - I just couldn't get enough oxygen into me! Got to the bottom and headed home and it just went downhill from there - I had to walk and jog, with walk being more prevalent, the last mile. Time was 29:36 (8:29, 9:49, 11:16) - but it was an awesome workout - and I will remember this day and will totally be back to doing full up/down repeats on this baby in about 4-5 months!

RunStrong Friends!

Ran at lunch time and really did well - although I am a little too tired now from it -- I've got to get out of bed in the morning to prevent this!

Did 3M on the treadmill. Time was 24:03 and broke out as 7:56, 7:54 and 8:13. I was trying to get some "jfogg" times - but it's not happening yet! This was pretty good for me at this stage of the "comeback" and all is looking great!   RunStrong friends!

Had a nice run today - it's been 4 days since I ran, due to crazy circumstances - but the drive is most definetly still alive! Did a good easy 3 on the treadmill today. Rather than pushing the pace I kept it at a 9:05 pace and would up the incline between 1, 2, 3 and 5 - that felt awesome. Total time was 27:17.

First 4M run during the week - I'm trying for my first 5 day a week and so far so good. Feeling relaxed and enjoying the runs. This was done in 34:05 (8:31avg) which split out as 8:57, 8:32, 8:14, 8:23. Only 32degs, so not too bad at all really - actually felt like a runner again as I was relaxed in the pace and not pushing it.

RunStrong friends!

Ran on Track - did 1M, then 1M with 3x Stadium Stairs (see elevation chart) and .5 warm down. (2.5M total) I was hoping to get 1M after the stairs, but I didn't have much thighs left after that. Was another good run - however, the rain gods once again screwed me over. It was raining most of the morning, and was still around 11:10a, so I decided to take an early lunch and go home and run - as soon as I got dressed and out the door - rain had moved on, clouds parted and sun came out - NO JOKE - I mean it - I could not believe it - everytime I try and run in the rain!

RunStrong friend!

Made a new 3M course today and it was good - flat/downhill until about 1.5, then uphill the rest of the way home. I was able to maintain a good pace and was relaxed throughout even during the uphill heading home. Time was 25:26 (8:27avg) which split out as 8:32, 8:15, 8:35. It was 36degs again, nice running weather - moon incredibly bright, so it almost felt like pre-dawn. I recovered really well from yesterdays run, so that was good as I was a little worried I wouldn't have any legs this morning, but all is well!

RunStrong friends!

First - this was my 6th day straight - so I finally made it to that mark.

Second - the weather was incredible! I had to run later (around noonish) today and that was good. The weather for the run had an avg temp of 47.3 (quite warm for this time of year), so I got to wear shorts & a shirt. I guess it was the combination of the two because I had an awesome run for this point in my training. I went 3 out and 3 back on a trail heading out to Washington (love this trail). Total time was 49:54 for an 8:18avg and split out as follows: 8:26, 8:16, 8:22, 8:23, 8:17 and 8:06. And I felt great during and still do after. This honestly felt like the pace I was doing last week for the 8M, but it was a good 1-1.5min faster per mile?? anyway, I'm not knocking a good thing - just wondering why it felt so good and I'm not hurting.

RunStrong friends!

I had a really fun 3M on my treadmill this afternoon. And, again, to follow up on Saturday's run - this one was just as good - and I feel so relaxed right now - anyway, yeah Jfogg, I guess I am getting used to this stuff again! (lol)

Ran in 24:15 for an 8:05 avg - however, I ran it like this: 1.0M in 8:29 (8:30 pace); 0.5M in 4:00 (8:00 pace); 1.0M in 7:31 (7:30 pace) and the final 0.5M in 4:15 (8:30 pace). So, there was my first 7:30 since being back and it felt really good -- look out James better ride that bike really hard! (smiles)

RunStrong and Hard friends!

I guess I got spoiled these past few days - because it was cold this morning! There was enough breeze to make the 28degs feel much cooler. I did as well as can be expected - I just couldn't really get my legs moving comfortably as they didn't want to warm up. I ran the 4M in 34:21 for an 8:35avg. This was a 2M downhill with a 2M uphill course and splits came out as 8:32, 8:15, 8:42 and 8:50. Good relaxing times, didn't want to push, just wanted to get the miles in and relax from yesterdays speed.

RunStrong friends!

Today I did a TM (treadmill) "sympathy" run for my Northern Blogger brothers! This was just to let you know that I feel your pain and am sorry that the weather has forced you to stay on the TM for such a long time.

I ran 3M and used the hill workout and it was a doozy! Time was 26:02 for an 8:40avg. Man, that program had be climbing to incline levels that I didn't even know my treadmill could go up too!!! But it was as fun as hills on a TM can be - and I realized I am stronger that I thought I was.

Stay Strong Northern brothers - and run on!!

Wanted something relatively flat today to rest from yesterdays hills, so hit one of the trails here. It was pretty cold (5:10am) at this hour and usually is - but just couldn't warm up again - so just ran and enjoyed what I could. Total time was 34:56 for an 8:44 avg.

RunStrong!