Early morning golf. Win a match and some money. Dinner with good friends. I always love good food and good company. Drinks and deserts to finish off the evening.
Early morning golf. Walk into the club house and handed $100 for a skins winner. Win some more money from the other pair in our foursome. End up in second place in our club’s member/member tournament. A nice 5 mile run to finish the day.
Now that I have rested and recharged time to get back at the projects that are waiting for me at the office.
I am starting back in to my running. I need it. I have been away from it for too long. After golfing Sunday I had planned on going for a run. One thing led to another and it was 8 and I still hadn’t gone running. I was just sitting in front of the TV and felt like crap. In the back of my mind I heard my golfing buddy talking about his trail run the previous day. God I hadn’t done one of those since last summer when I hurt my foot. At that moment I became determined to get back into my running schedule and get back on the trails. So it started on Sunday.
When I was younger I hated mornings. My girlfriend’s father would get up at 6 am and leave for work by 6:30. I thought to myself how does he do that? I could never do that. Now that I am older I can’t sleep past 5 am. So back to my summer routine of early morning runs. Starting out at 4 miles and will work on that for two weeks. The plan after that is to go up to 5 miles every other day and throw in 1 or 2 days of trail running.
Early morning runs are great. Today the weather was perfect. Not a cloud in the sky and the moon was out as the sun was coming up. The smell of the morning dew on the grass. People driving by me leaving for work. Head phones in with some good running music of all types – rock, pop, country and old 80’s tunes that bring me back to high school and college. The music was at a level that I could still hear the birds.
I can’t think of a better way to start the day.
My last post attracted one viewer that is a fellow runner. I followed the link to his site and found a running site called Run5kaDay. I was just glancing over the posts and not really paying too much attention to what the basis of the post titles (they are numbered) or what the Run 5k a Day is for (though I could probably guess). As I was glancing through the titles I found one called “Listen to Your Heart....” This post was all about running at a pace that will meet a certain heart rate.
Through my recent training as I mentioned the other day I had been running 5 miles at a pace of about 9:30 miles. I hadn’t been wearing my heart rate monitor and didn’t have any idea what my heart rate was during these runs. After reading the post and the links to it I did a little more research into training based on heart rate. In short if you train at your optimum rate you will do aerobic exercise and burn fat, and boy do I need to burn fat. This optimum rate is determined using the 180 rule found on the Run 5k a Day site or assuming around 60% to 70% of your max heart rate. Being a novice at this these are what I think I read so don’t shoot me if they are wrong.
I began my quest to train using my heart rate. Running on Monday I started, but without my heart rate monitor. That is another story for another day. To track my heart rate I would stop and feel my pulse. Not the most exact method but it worked. I wanted to keep my heart rate around 140, and found that a pace of around 10:30 worked okay. I was shocked to say the least. But I wanted to stick with it. I did a little more figuring tonight and dropped the target rate to around 135. That was eye-opening. I was running around an 11:00 pace for a five-mile run. I had to slow down even more towards the end and I couldn’t get it below 145.
Hopefully I can make this work and get my pace up as my heart gets stronger. I also have decided to do a half marathon in May. I am going to do some more research to make sure I have the correct targets and a good training plan. I will record my results on here.
I have finally been able to put together a good string of runs. Starting back in January I began running again. It was painful to say the least. It started on the treadmill at the gym. Run for a minute walk for 3 or 4 over about 45 minutes. Eventually I got up to 3.5 miles on the treadmill. My plantar faciatis dictated taking it really slow. There were times that I had to stop and stretch in the middle of the workout, but I didn’t care. I just wanted to run.
About 3 weeks ago the weather worked out and I finally was able to go outside. I ran 5 miles for the first time since my last run back in July. The foot was a little sore but I stretched really well after the run and again the next morning. My pace was pretty good about 9:45. It was a really amazing feeling.
The purpose of the training was to run the Buffalo Shamrock run. I was nervous that I would push to hard or the bridges would bring on some serious pain. But that never happened. With the crowd and the race atmosphere I was at a 9:10 pace and tried to slow down. But I realized that the legs felt good and I should just keep going. I came around the corner towards the finish line and picked up the pace a little. That is when I felt a twinge in my foot and thought okay don’t push it. Finished with a time of 46:03 for 5 miles. I was ecstatic.
Since then I have continued running outside. Doing 5.1 every time. Foot feels good. Still a little sore but I continue stretching and doing the necessary exercises. It was 65 here today and the outside run was awesome. I really missed it. I can’t wait for Florida.
Training has stopped because of foot pain. I haven’t run for training purposes for 3 weeks and have only run short distances to test it out. It has not gotten better. I used the elliptical the other night and the pain was pretty bad, so I am not certain what is going on. Time to go to the doctor to get it checked out. Although the marathon is only 2 and a half months away I am still hopeful that I can catch up on my training. I will not rush it to get in extra miles but hopefully if I can figure out what is wrong by september I can get in enough mileage to at least make an attempt. No need to run 9 minute miles so I can do 11 minute miles and still make a good time.
We will see.
I was driving home from work last night and looked at the thermometer in my car. It read 94 degrees. I thought to myself do I really want to run tonight. On top of that I went out to lunch with my boss and ate a lot, forgetting that I was going to run after work. So my lunch was still sitting in my stomach when I got home. If I wasn’t meeting one of my friends to run I would probably have said no and not ran. But when training with someone it is much harder to skip a workout. I called my buddy and suggested we run later, but do to our busy schedules this was the most convenient time to run.
So at 5 pm with the tempurture hovering around 90 degrees we took off for a 7 mile run. After running a mile we decided to make it only a 6 mile run. It was really hot. Luckily there were some people watering their lawns, so without any trepidation we just walked into their front yards and played in their sprinklers for a minute or so to cool off.
We were doing pretty well considering the heat. Much of the route was in the shade and there was a slight breeze. We got to about 4 and a half miles and ran out of shade. We were running through the small business district and it is all pavement and concrete. We were running right into the sun so there wasn’t even shade from the buildings. On top of that the street was packed with cars. The blazing sun combined with the pavement and cars had to bring the temperature close to 100. We picked up the pace to get to the next section that was all shade.
We hit the shade with about a mile to go and all I could think about was getting home to hit the sprinkler and have an ice cold gatorade. My buddy picked up the pace and we were running fairly fast for us, about a 7:50 mile pace. We hit the 6 mile mark on the garmins and stopped. We were dead. It was so hot our clothes were dry. The water and sweat had evaporated.
We got back to my house and hit the sprinkler. I walked into the house to grab a couple of gatorades and find out my boys drank the rest of it during the day. What a let down.
It was a good run. We pushed eachother when we probably would have stopped or slowed down if running on our own. We did the 6 miles in 52 minutes. Another training session down. Adding an extra day of running to the training beginning tomorrow. 4 on Saturday and 12 on Sunday. Let’s hope it isn’t as hot the next two days.
Tonight I went out with some buddies on our regular Tuesday night trail run in Chestnut Ridge Park. I should say that I went out by myself after not paying attention to the meet time on the weekly email. It was a half hour earlier than usual because we were having a cookout after the run.
I get there at the normal time and no one is around. So I set off on my own along a route I assume I remember. This may take some explanation. I usually run with other guys who know the trails here like the back of their hand. Consequently, I don’t pay very close attention to where we are going. I have a Garmin Forerunner with the saved routes so that helps sometimes. Tonight, however, I decided to be adventurous. I turned on the courses feature on the watch and tried to use that in conjunction with my memory of some of the trails. It was a failure. I never ended up going where I wanted to, but in the end found my way to the simplest route on the trails. Because of my adventures I ended up running about 7.5 miles. I should say that I walked and ran about 7.5 miles.
I am going to be pretty tired tomorrow. Next time I end up running by myself I will plan a little better.
I haven’t run all week so today should be interesting. I plan on doing 10 miles. It shouldn’t be too bad, because I did almost 7 on the trails last week. I will just take it easy and not worry about pace or total time. It is a little over 5 weeks before the Buffalo Marathon, of which I am running the half. If I can get 10 in today I should be on a good pace with my training.
My senior hockey team lost in the semi-finals in a shoot out and my son had a meet and greet practice on Tuesday. Now that hockey is finally over I can focus on running again. I am really looking forward to it.
One of my goals this year was to run a marathon. I signed up for the Marine Corps Marathon. I have heard it is an amazing experience. I cannot wait to run it. I cannot believe I just wrote that. The training will be hard but I think once I start running a lot I will get to my goal. Last year after running my second half marathon of the year I did 15 miles two times without any trouble. We shall see how it goes this year.
I am doing the race with a couple friends who have both previously done the MCM. I am going to run two halfs this summer by mid July. That and running some pretty hilly trails by my house should get me well on my way there. Just have to make sure I put in the miles and do some speed work.
I won’t be able to follow a set program because I love running the trails. But that is hard. I have no trouble doing 8 miles at 9 minute mile pace on the road, but get on the trails and between the hills and the tree roots I am exhausted after 6 and the average pace is about 12 min/mile. But boy what a good workout. The guys I run with all agree that running 6 miles on the trails is like running 9 or 10 miles on the road.
And so it begins.
Tonight I needed a good run to beat me up and get rid of the stress of the day. I played hockey last night so I was a little stiff and sore. My back hurts the most after a night of hockey. So after running the trails in the local park on Tuesday and playing hockey last night my body wasn’t really ready to start running.
My first 50 feet of the run I must have looked ridiculous, all hunched over and rocking from side to side up to the end of my street. Because of the soreness I couldn’t find a good pace. I went from 10:30 pace to 8:05 and back to 9:30. The whole run was like that. In the end I made it 7 miles and was thoroughly whipped by the finish. Good run that help get rid of the stress of the day and let me think through the problems that need to be resolved.
Back to the woods on Saturday.