Speed Work

Today I had a day off work. So the plan was to get up early and go to the track for some speed work. Besides some speed play here and there, I have never really done organized speed work. So today was the day.

When the alarm went off, I was cold and tired and achy. So I turned the alarm off and went back to sleep. My kids woke me up about an hour and a half later and after a little moving around I knew that I needed to get out and run as soon as possible or else it would not happen at all.

I have been wanting to find my mile time, so the plan was to do a time trial and find that. Then I wanted to do three or four Yasso 800's just to see where my fitness is and have something to measure improvement as I get closer to the marathon.

I did not feel like driving to the track so I ran in the neighborhood. I still planned to do the mile but instead of 800's I would do three half mile intervals.

I warmed up as I was making my way to a good street to run on. I got to the corner and I was off. I ran hard and made an effort not to look at my Garmin at all. I just focused on the run and tried to keep my form good. It seemed to take a long time to finish this mile. When my watch finally beeped I was all too happy to slow down.

My mile time was 8:12.

Not incredibly fast, but I remember the very first time I tried to "run" a mile it took me about fifteen minutes and I could not even run the whole thing. In fact I think I walked more than half of it at the time.

So time for intervals. I decided to change it up and do four quarter mile intervals with quarter mile recoveries. I realized after the fact that I would do better with shorter recoveries, but live and learn.

Here are the interval times for those:

2:16
2:10
2:15
2:08

For some reason, I think I could have done them a little harder. I do not want to push myself into an injury, so I do not plan on doing speed work every week until I actually start my marathon training program.

But I do enjoy speed work... at least I do as of right now. That will probably change when I am pushing myself even more. I did a total of four miles this morning and mentally is was so much easier than running four miles at an easy pace because it was mixed up so much.

It feels good!

Broad Street Run Race Report

Well, today's run did not go exactly as planned. I had trouble keeping my pace where I wanted and went out too fast to start. It is hard to not get caught up in the crowd and just run at their pace.

It took me twenty minutes to get across the start line. Once there, people were still packed pretty tight, but they all seemed to be trying to weave in and out to get further ahead. With so many people passing me at the start, I could not help but keep my pace fast.

I was feeling good for all of the first half. I knew I was running a little too fast, but nothing really hurt, and I felt good. At mile five I was still on pace to finish under 1:45, but when we got to City Hall I needed to talk a short walk break. Thirty seconds of fast walking and then I was back into it.

I walked through each water stop after that. My legs started screaming at me and with 5k to go I really had to dig down to keep moving forward.

Seeing the stadiums gave me a little added boost, but it was hard to speed up. My legs wouldn't really go, and the street was still crowded. Those last two miles seemed to crawl by.

With a mile to go I wanted to push the pace and try to do a nine minute mile, but my legs were like lead. To add to that, I had moved all the way to the left, in hopes of seeing my son on the sidelines, and I had run up behind an ambulance slowly creeping down the road. I tried to get around it, but everyone was just so cramped together. It took a quarter mile to finally get in front of the thing.

I ended up seeing my son and yelled for him. He was pretty close to the finish line, and if it was not raining so hard I would have probably lifted him over the fence and had him run with me. He may have been a little scared of the crowd though... maybe next year.

I crossed the finish line and raised my hands... partly in victory, but mainly in praise. It is a blessing to be able to do something like this. People take it for granted. Praise the Lord!

After the finish line, I saw volunteers handing out the medals. For the few short seconds, as I stared at the medal and walked closer to get mine, there was a sense of satisfaction that swept over me. A sense of accomplishment and another true sense of praise.

My body was really feeling it, but I finished!

Here were my splits from my Garmin:
10:33
09:57
10:00
10:14
10:28
10:44
11:07
11:18
10:55
11:00

My official chip time was 1:46:45. Just a minute forty five over my goal. I was so close and at the halfway point was still on pace to do it, but I am happy with my finish.

Congratulations to everyone that ran!

Bad Run Turned Good, Easy Run Turned Hard

So, on Sunday my plan was to do a long slow run of about 9 miles. I wanted to keep the pace around 11:30-12:00 per mile and just get the distance in preperation for Broad Street. I went up to Cooper River to do about two and a half loops.

The first mile was okay, but I felt really bad. I could not loosen up and my pace was up and down. Same with the second mile, but now I couldn't keep my pace slow enough. I just felt all out of whack and could not get into a groove.

I finished one loop of the river and was thinking that I should just give it up. I stopped at my car and got some water. I paced a bit and talked myself into doing another loop. This time I would take it extremely slow. I sucked down a GU and went off as slow as I could.

This lap felt better, but I was still going too fast. I decided just to go with it and keep my pace steady. I could definitely feel the effects of the GU because I was feeling much more energized than my first loop. I felt very loose and relaxed. I finished that second loop feeling good and decided to stop there. Shorter and faster than I was intending, but feeling really good.

A couple days later I went out for an easy recovery run. I was planning to keep it around 11:00 miles for 3 miles, but it just seemed so slow. Mile first mile was 10:32 and I felt incredibly good. I kept going, and noticed that I was easily going faster.

I was in a zone, and mentally I was flying. I do not think I was even really aware of anything more than five feet away from me.

My second mile split was 9:15. The fastest mile split I have ever ran. I stopped at a water fountain for about thirty seconds and quickly got back into the run.

By the time I reached the 2.5 mile mark I was feeling worn out. I told myself I would run to the next traffic light and then I could quit. I got there and my Garmin read 2.88 miles. Only .12 left to make it an even three so why not.

I dug deep and pushed it out. Third mile split was 9:43

Total run was 3 miles in 29:31. My hardest workout yet, and my best avg pace at 9:51 minutes per mile. I walked for about twenty minutes so that I would stay loose and cool down properly. I felt very good for the rest of the night.

I compared this workout to the first one I ever did with a heart rate monitor. This was back in January and was also three miles. I did an average pace of 11:04 and had an average HR of 172. I also tried to run one full mile at sub 10:00 pace and could only hold that for .6 miles, and it was extremely hard to do that.

I think this is great improvement in such a short time! Watching these improvements and comparing workouts really keeps me motivated to run.

eewww... Who Fartleked?

Sorry. I can never resist a fart(lek) joke.

So today was the first time I ever really did fartleks. I turned the auto lap off on my Garmin and split the laps after each recovery and interval. I am pretty impressed with how fast I was running and I hope that doing this every once in a while will help with my speed.

One thing I will do next time is not have so many splits... maybe just sprinkle in a few bursts of speed rather than have so many intervals. Just look at them all...


note: I tried formatting this so it would be easier to read, but it is not going right. You can check out my log over at runnersworld for the full workout if you want.

................Distance............Time.................Pace.............avg HR
Recovery.........0.64 Mi ...........6:58.96..........10:55.........154 warm up
Interval ..........103 Yd .............0:27.25............7:46........... 172
Recovery ........0.12 Mi............ 1:14.83............10:24 ..........170
Interval ...........89 Yd.............. 0:25.23............8:19............ 170
Recovery .........0.12 Mi........... 1:18.02............10:51 ..........173
Interval ...........102 Yd ............0:28.58 ............8:14........... 171
Recovery .........111 Yd .............0:41.4 ..............10:57..........171
Interval ............123 Yd ...........0:35.81 .............8:33 ...........173
Recovery ..........155 Yd ...........0:56.29 ...........10:40...........174
Interval .............134 Yd ..........0:33.42 .............7:19 ............174
Recovery .........141 Yd ...........1:07.83 ............14:07.........168 walk break
Interval .............101 Yd ............0:26.75 ............7:47............168
Recovery ...........0.13 Mi ...........1:32.97 .............11:56.........169
Interval ...............109 Yd ...........0:32.13 ............8:39 ..........169
Recovery .............125 Yd ...........0:47.52 ...........11:10 ..........170
Interval ...............103 Yd ............0:31.8 ..............9:04 ..........174
Recovery ..............143 Yd ...........0:53.98 ...........11:05 .........172
Interval ................108 Yd ...........0:31.61 ............8:36 ...........173
Recovery ..............0.33 Mi ...........3:53.26 ...........11:47 .........168

One thing I noticed is that my heart rate is pretty steady. I am not an expert but I think that can be good. I also think the workout might be better if I get my heart rate higher during the faster intervals. Perhaps I did not go hard enough?

This was fun, and I felt really good afterward. My goal is really distance and endurance over speed, but I would like to get faster than the crawl I am at right now. I am sure this will help.

Tom King 5k Race Report

This weekend we took a road trip to Nashville, TN for my brother in law's wedding. The only part of the trip that actually went as planned was my running in the Tom King 5k. There was actually a 5k and a half marathon that day, but obviously I could not run the half. Although, I may have tried if not for the flu the week before.

The race seems cool at first glance. You start at LP Field, where the Tennessee Titans play, and end the run in the stadium with a half lap around the field.

The race was Saturday morning with packet pick ups Friday night. Since I arrived in town Friday afternoon I decided to go over, get my stuff and check things out. There was nothing special. Tables to sign up, and tables to pick up your packet if you pre-registered.

I looked at the list for my bib number, and received an envelope with my bib and timing chip. The lady also handed me an empty bag, or so I thought it was empty. I looked inside and saw one postcard sized flyer advertising a running group for the Country Music Marathon. Big whoop, I put my envelope inside there and went over to get my t-shirt. It is pretty decent, short sleeved tee... the half marathon runners got a long sleeve tech tee. You think for a $30 5K we would have got a tech tee also.

So nothing to check out, I left and went back to my hotel. I was only staying about two miles from the stadium, so I was actually planning to walk to the race as warm up and then walk back for a cool down. The only problem... it was down pouring when I woke up to get going. I also had a wicked cough lingering from the flu last week. I almost talked myself out of going, but got moving and drove over to the stadium.

The 5k started at 7:30 and the half started at 8:30. There was a good crowd forming when I got there and everyone was kind of hiding in the stadium to get out of the rain. I did some stretching, and knew that I should run a bit to warm up, but actually skipped it.

This was the biggest start to a 5k I have ever seen... (although I have only seen three including this one.) It took me 40 seconds to get across the start line and I had to keep my pace slow as the crowd gently thinned out. The course took us around the stadium once and then an out and back to the stadium. You can see from the map that when we entered the stadium my Garmin lost reception and kind of skitzed out for a second. It got back on track once I entered the field.


The run was nice around the stadium and near the river, but the straight part of the out and back was mostly industrial lots and construction scenes. Not too attractive. There was a water stop right before the turn around point, and it was very well organized with lots of water ready. They did a good job there.

It was real cool running into the stadium and around the field. They had the jumbotrons going and you could watch yourself running across the finish line.

It rained the whole time, and I felt like crap. I was seriously thinking about walking a little near the end, but I fell in pace with this older gentleman who started talking to me. He was very nice and inspiring and we chatted while we ran toward the finish. He apologized for slowing me down and said that I was helping him finish his run. I assured him that he was not slowing me down, and in fact helped me get through the last mile without walking.

All in all it was a fun race. I coughed a lung up after crossing the finish line, and was soaking wet, but made it. My chip time was 34:06 which translates to an exactly 11:00 per mile pace. I finished 310 overall and there were about 500 finishers according to the website.

So not my best, but not my worst. As far as the race goes... I think it was a little expensive since you really got no extras besides the t-shirt and and empty bag. I did like running in Nashville... some of the route was very nice.

Back In The Saddle

I have not gone for a serious bike ride since July. I like riding my bike, but it has taken a back seat to running.

Today I needed to do something. I need to be active and since I can not go running I went for a ride. It was cold outside. And my bike sucks.

I still have a no name mountain bike that I got from Target a long time ago. It has definitely given me my money's worth, but it still sucks. I needed to switch the tires to road ones for a smooth ride, and that helped a little.

I wanted to do 10 miles, but really had no planned route. When looking at the satellite maps of my neighborhood I noticed a park around a small lake and figured I would finally go looking for it. I ended up not finding it, but after looking at the map again realized I was only blocks from it at times and did not realize it.

I wore my Forerunner 305 while riding today and it caused me to fall in love with this thing even more. Before, I had a cheap computer from K-Mart that was affixed to the handle bars and a wire ran down to the wheel and read a magnet as it went around. It did not always work and was very frustrating. With Garmin GPS, I have all the info I need, and never have to worry about a thing.

So this year I will be adding a lot of cycling to my routine. I would like to do at least 20 miles a week right now and bump that up as the year goes on. We shall see. Right now I am just glad I was able to get out and keep my fitness up.

Long Cold and Wet

Last night, when I checked this morning's weather report, I was excited to see that it called for snow early in the morning. It was supposed to turn to a wintry mix around the time I was scheduled to run, but the snow would accumulate to about an inch.

I was excited because it meant that first thing in the morning everything would be snowy, the sky would be overcast, and there would be a natural peace to the atmosphere. I was excited to run in such weather and even more excited that it would be my long run. I mentally amended my run to take me by some places that would look nice in the snow and I made sure I would have my camera on hand.

When I woke up and looked outside... nothing but rain. Heavy rain that was freezing all over everything. When I got outside the steps were slippery, the cars were iced over, and the roads were already slushy. The only good thing was that there was still a natural peace in the atmosphere since no one dared get out of bed yet.

I could barely stay stable on the icy steps and worried that the road would not be any better. My mind began thinking about making screw shoes, and wondered if I would be able to get through my run today. The road was better. Icy in parts, but bearable. I again amended my route, but this time to stay away from heavy traffic and take roads that would allow me to move back and forth in order to avoid ice.

It was not long before my jacket was dripping with water. There were multiple times in the first mile that I thought about cutting the run short. This weather was miserable. Shortly after the first mile I stepped in a puddle that was much larger than it appeared. Cold quickly went though my foot. I was going to use this as an excuse to stop, but decided to keep going.

A few walk breaks, and four puddles later, I decided to loop around this one block onto the main road and run back to the main intersection a few blocks from my house. Since my jacket was covering my Garmin I was not sure how far I had ran, but estimated it was almost three miles, and decided that would be enough for me.

When I got to the intersection I looked and my Garmin told me I had already gone over three and a half miles! I did not even realize it. I decided to finish the entire four miles and immediately felt better about the run.

While finishing that last half mile I thought about running. This is one of the reasons why I run. To test my limits and my endurance. To run no matter what is thrown at me, and to keep going.

Most people run because it is fashionable to run a mile every day or spend thirty minutes on the treadmill at the gym. A lot of people run a single marathon so that they can cross it off their list, just to never run again.

I run because it is primal and the human machine can push it's limits and run no matter what the circumstances. I run to build my endurance and eventually expand my limitations. The harder I run the better I become at it.

I run because that is what I am created to do.

Future Runner

I have two sons. The youngest will be two next month and the oldest is five years old. They frustrate the hell out of me sometimes, but they are everything to me, and truly a blessing from God.

When I finally got my Forerunner 305 a couple of weeks ago, there was only one person as excited as me. My five year old son. The reason he was so excited was because I told him that when I got my Garmin, he could have my other running watch. It is really nothing more than a timer and a very poor heart rate monitor that uses the pulse from your fingertip.

As soon as I opened my Forerunner, he ran over to the desk to get his new watch.

The next logical step was to get him shoes. We went to Foot Locker and tried on a few pair. We settled on a nice looking pair of Nike Shox. My son likes them because they have the "shocks" in the back and he thinks they can make him run faster and stop him from falling.

After the shoes I promised to take him for a run. We finally got our first run in this afternoon.

There is a field down the street from us, so I figured we would run down there and run around the field a bit. Of course this was before my long run this morning. (See previous post). My legs were killing me, but I took him out anyway.

He ran along the sidewalk, and I paced him in the shoulder of the street. I told him to take it slow at first, (more for me than him) and keep upright. He was doing well and he looked so adorable running down the street. I wish I had my video camera with me.

We got to the field and saw a deer. Then we ran around the field a bit. We raced and had fun. He controlled the running and decided when to walk. I am impressed because at moments we were running a 9 minute pace. Now to just keep him interested in running... Maybe he will BQ before I do.

I used my Garmin because we had to have our running watches in order to run. I also thought it would be neat to show him our path of the run and were we had gone. Most of this is walking, but we ran a lot of it...

LSD and More Milestones

Today was a long run. In the past my long run pace was about the same as my easy run pace, which I do not think is a good thing to do. All week my plan was to do this long run at a much slower pace and to make it my longest distance yet. A couple of steps that I hope will build my endurance.

Four miles was the planned length. I was afraid that I would need to cut it short because my left leg has been bothering me for a couple days. I keep telling myself that it is just shin splints, and I think that I am correct because it did not hurt at all during the run, even though the leg has been sore the rest of the day. I plan on resting it for a couple days and if it does not feel better I will probably look for a doctor to check it out.

So the leg felt good during the run. I changed the display on my Garmin to show nothing but the pace so that I could focus on keeping it slow and steady, and not worry about the time or distance until I got closer to the end of the run. At first it felt weird going so slow, (which is doubly weird since a few months ago that was fast for me.) but I got in the groove and my legs coasted along the road.

I figured that I might need a walk break or two, since this was my longest run ever, but I did not feel like I needed one at all during the run. Even when I went through a park and passed the water fountain that I planned to stop at, I decided to keep going and not stop.

It felt so good to run for such a long distance. When I came to the end I slowed to a walk, and my legs felt like they wanted to keep moving faster.

So all in all I did 4.02 miles in 50:33 which comes out to a 12:35 pace. Just where I wanted to be.

So a few more milestones... I ran the longest distance I have ever run. I ran the longest time I have ever run. I needed no walk breaks at all. And I had my longest weekly mileage.

I am feeling very good about my running right now, and am so motivated to keep going and building my mileage. As long as my leg feels better and nothing is wrong, I should be able to build up my mileage over the next couple of months and start training for the Broad Street Run. God willing.

I have a lot more topics going through my head, so you will probably see multiple post over the next couple of days. And since I need to rest my leg and can not run, the only thing left to do is write about running!

5k For The Holiday

Today was my second 5k since I started running. It was the Run 5k For The Holiday, and benefited the Leukemia & Lymphoma Society. It is run on a very nice course that starts at a park in Burlington and loops around back to the park. Pretty flat with some hill, but not much.

I was very nervous when I arrived, for a few reasons. First, I had gotten sick around 3 in the morning and was hoping that it would not effect my run. Second, I was by myself. When I ran my first 5k I did not know anyone, but my brother was with me. I did not know anyone today either and I was by myself. Finally, my calf was hurting a little bit. Not a sharp pain but a tightness, and I was afraid it would get worse and slow me down during the run. It took a while to feel better, but I was okay after my warm ups and stretching.

I had a couple goals in mind for this 5k. First I wanted to run the entire thing without stopping. It sounds simple enough, but I have never ran 5k without a few walk breaks.

My next goal was to break 33 minutes... I know it is slow, but my pace is usually over 11 minutes per mile, except for short runs which are around 10:30 to 10:45 a mile. Breaking 33 minutes would also be a better time than my first 5k and therefore be a PR.

I started near the back of the pack, as I did in my first 5k, and planned to start slow enough that I would not wear myself out. Since I have my awesome new Garmin Forerunner 305 I was able to keep an eye on my pace and go exactly as planned.

The run felt great from the beginning. Believe it or not I passed more people than passed me. I was feeling excited, but calm. I was keeping my pace a little faster than 11:00 and feeling good. I continued to pass people and did not once feel like walking.

As I got close to the end I almost slowed for a walk break because I was forming a cramp in my side. I think I may have taken a drink of water too fast. As I started to slow, I told myself not to and kept going. I could see the finish now!

I turned the corner for the final straightaway to the finish line and tried to push it harder. I could only pick up the pace a little bit because I was getting worn down. I did finish strong and did not walk the entire thing!

Official results are not posted yet, but my Garmin time is 32:12 with these splits...
Mile 1 - 10:37 (10:37 pace)
Mile 2 - 20:44 (10:08 pace)
Mile 3 - 31:02 (10:18 pace)
Mile 3.1 - 32:12 (9:00 pace)

According to my Garmin (I love this thing by the way) My best pace was 8:15, but I am sure that I only held this for a short time... It was probably while I was passing someone since I usually speed up when I come around them. It also said I had a HR of 122 bpm in my last split... which is funny since I was not wearing a HR monitor. It must have picked up some one's monitor when I was coming through the finish.

When I was leaving I stopped to talk to one of the other runners. We talked about how we got into running and how much fun it is... I truly love running and every time I have a run like this it just makes me love it more.

Now I Can't Wait

I can not wait to go running.

I ordered the Forerunner 305 from amazon.com a few days ago and it arrived today! I got home, charged it up and now have been playing with it for a few minutes. It is 9pm and dark out, but I am seriously considering going for a run.

It is so cool. It does so much. I will be running Friday morning and I have a 5k Saturday morning... the runs will be so much better with this... (well not really so much better, but I will feel so much cooler.)

It is amazing because all of the information this thing tracks and reports. And you can set different training programs.. oh my gosh I am so excited.

I feel like a kid at Christmas.