Training - Week 11 Day 3

I had an Easy run again today. Supposed to be 4 miles, but as I felt pretty good I ran an extra mile for a total of 5. I did that in about an hour, my normal pace. I was lost in thought again during the run, and time passed amazingly quickly. And as usual, I am feeling great after the short run.

My Stats:
HR - 152/162
Mile 1 - 11:03/5.4
Mile 2 - 11:10/5.4
Mile 3 - 11:26/5.2
Mile 4 - 11:32/5.2
Mile 5 - 11:22/5.2
Mile 5.1 - 1:54/3.1
Weight - 176
No pain

Training - Week 11 Day 2

6 miles scheduled for today. I had a little trouble motivating myself this morning, but got out nonetheless. I was focused during my run, but not really on running. I spent most of the run lost in thought. Either way, I went out pretty slow today, not trying to push it too much, and enjoyed today's run thoroughly.

Stats:
HR - 153/166
Mile 1 - 11:05/5.4
Mile 2 - 11:16/5.4
Mile 3 - 11:10/5.4
Mile 4 - 11:18/5.3
Mile 5 - 11:30/5.2
Mile 6 - 11:34/5.2
Mile 6.1 - 1:30/3.4
Weight - 179
Pain - None

Training - Week 11 Day 1

I needed a bit of recovery last week, so I took some time off to rest. I only ended up running twice last week, including missing my long run. Now I know it isn't going to kill me and probably will help me that I did so, but the guilt is there nonetheless. Suffice it to say, I did go out this morning and did a tempo run. I ran 4 miles under a 10:15 pace. I know today's run will be an energizing one and I will likely feel terrific the rest of the day. That is why I just love the short runs. I finished up today in 44 minutes, including the cool down. I plan on running my normal schedule this week, including the 14 mile run Saturday.

Stats:
HR - 158/176
Mile 1 - 10:09/5.9
Mile 2 - 9:44/6.1
Mile 3 - 10:10/5.9
Mile 4 - 10:16/5.8
Mile 4.2 - 3:41/3.1
Weight - 180
Pain - None

Training - Week 10 Day 2

I headed out to the trail this morning and decided to do a tempo run today. I have been running quite slow the last few weeks, and figured I needed to pick things up a bit. Especially as I missed one of my runs this week.

I ran 4 miles in about 41 minutes, averaging just about 10:30 a mile. I met another jogger along the way and jogged with him having a pleasant chat for about half a mile, but he was running a bit faster than even I felt comfortable doing for an extended period, so our conversation was brief. All in all, it was a great workout and I now feel energized for the day.

Stats:
HR - 156/167
Mile 1 - 10:40/5.6
Mile 2 - 10:12/5.8
Mile 3 - 10:40/5.7
Mile 4 - 10:08/5.9
Mile 4.1 - 1:55/3.4
Weight- 181
Pain - None

Training - Week 10 day 1

It has been such a nice summer that I nearly forgot that I lived in Seattle. It rains in Seattle. A lot. Seemed like most of it fell on me during my run this morning. I did 6 miles. Taking an extra rest day yesterday helped the motivation, although the rain didn't help it much. I did get to try out my new fancy winter running clothes, that like everything else is now soaked and clinging to my cold body as I write this.

The run went pretty smoothly. I completed it in 1:12:45, which included a cool-down walk at the end. Not too bad for 10K. I ran between a 10:30 and 11:30 pace this morning, speeding up the last 2 miles.

Stats:
HR - 150/169
Mile 1 - 11:33/5.2
Mile 2 - 11:22/5.3
Mile 3 - 11:34/5.2
Mile 4 - 11:28/5.2
Mile 5 - 11:18/5.3
Mile 6 - 10:32/5.6
Mile 6.25 - 5:05/2.9
Weight - 180
Pain - None

Training - Week 9 Day 3 - Long Run

I was pretty intimidated by the distance of today's run all week. I had 14 miles to do today, and I remembered how tired I was after the half-marathon a couple of weeks ago, as well as the leg pain I had last weekend, and was a bit worried about making the distance. All during the run today, I used mental and verbal affirmations to help me get through the run, which after all that worry, really wasn't as bad as I imagined it would be.

I completed the distance in 2:49 and had a bit of leg pain again after the run, but that was quickly taken care of with an ice bath. I didn't have any major pain running, although my right leg quadriceps was aching a bit at the end. I figured with that distance it was to be expected. So all in all, a great run, and a new long distance PR for me.

Stats:
HR - 148/154
Mile 1 - 10:51/5.5
Mile 2 - 11:00/5.5
Mile 3 - 11:16/5.3
Mile 4 - 11:22/5.3
Mile 5 - 11:30/5.2
Mile 6 - 11:50/5.1
Mile 7 - 12:02/5.0
Mile 8 - 13:30/4.9
Mile 9 - 11:54/5.0
Mile 10 - 12:04/5.0
Mile 11 - 12:00/5.0
Mile 12 - 12:22/4.8
Mile 13 - 12:18/4.9
Mile 14 - 12:04/4.8
Mile 14.1 - 1:43/4.8
Mile 14.2 - 1:47/3.2
Weight - 180
Pain - Right leg ache at end of run.

Training - Week 9 Day 2

6 miles scheduled today. I woke up this morning feeling ok, and then I looked outside. It seemed as though someone turned on the faucet out there, and as I haven't seen rain in about 4 months, I wondered what it was. Now as I live in Seattle, I am sure this is just the first of many reminders of what it is like, but as I was a bit skiddish today about getting my tootsies damp, I headed to the dreadmill.

I so much prefer the road.

The run went smoothly, even though I felt like a kid in a classroom watching for the 3pm bell to ring so I can go home. The run dragged on and on, which for a 75 minute run, is makings for a bit of a long run. To this day I cannot seem to be interested in watching TV or anything while I am running. The best I can do to pass the time is listen to music. Oh well. I did my 6 miles, and added a bit more for a cool down. No pain today aside from early stiffness in my legs. Overall, a productive run.

Stats:
HR - 156/169
Mile 1 - 12:47/4.8
Mile 2 - 11:32/5.2
Mile 3 - 11:34/5.2
Mile 4 - 11:18/5.2
Mile 5 - 11:32/5.2
Mile 6 - 11:36/5.2
Mile 6.3 - 5:57/2.9
Weight - 179
Pain - None

Training - Week 9 Day 1

I decided last night to go get a massage. I had a 60 minute sport massage focused on my legs and lower back. Man I felt wonderful after that.

This morning I headed out to the local river trail to do another early run. It is starting to get a little lighter early, and the moon was out full, so the trail was pretty lit up today. I really focused on trying to have a smooth easy focused run, and worked a bit on my form today. I also tried a couple of mental techniques during the run designed to help me achieve a flow about my running. I must say, that it worked like a champ, and before I knew it, my 4 miles was done and I was feeling great. The long runs wear me down a bit, but these short runs, charge me right up.

Stats:
HR - 143/161
Mile 1 - 11:49/5.0
Mile 2 - 11:34/5.2
Mile 3 - 11:32/5.2
Mile 4 - 11:18/5.3
Mile 4.1 - 2:02/3.3
Weight - 178
Pain - None

Training - Week 8 Day 4 Long Run

I usually do this run on Saturday morning, but I wasn't feeling all that up to running in the rain yesterday morning. So instead, I slept in and took an extra rest day. This morning, I didn't feel all that up to running either, but by about 2pm the guilt started talking to me. So I headed out for a run, thinking I would decide when I got out there how far I would go. I ran 12 miles in about 2:30:00 and with the exception of a couple of restroom breaks, I ran the whole thing.

After the run, I stretched some and headed home, and on my way home, my legs started burning and hurting. So in to the cold bath I went, which did the trick. It may not be the most comfortable thing to take a cold bath, but my legs feel 100% better. Good run today. Ill do next weekend's long run in the morning, however, when it is cool out, as I was really really hot on the run today.

Stats:
HR - 157/167
Mile 1 - 11:08/5.4
Mile 2 - 11:24/5.3
Mile 3 - 11:44/5.2
Mile 4 - 12:00/5.0
Mile 5 - 11:50/5.1
Mile 6 - 11:59/5.0
Mile 7 - 12:04/5.0
Mile 8 - 13:24/4.8
Mile 9 - 12:04/4.9
Mile 10 - 13:08/4.7
Mile 11 - 12:00/5.0
Mile 12 - 12:06/5.0
Mile 12.1 - 1:11/5.1
Mile 12.2 - 1:33/3.1
Weight - 180
Pain - None during run, burning and leg pain after until cold bath soak.

12 Mile Picture

The 12 Mile Mark. I was struggling to finish here.

Finish Line Picture

Finish Line.

Half-Way Picture

This was at the half way mark, running through the University of Washington Bothell Campus.

Training - Week 8 Day 3

I have a ton of stuff to do today. And of course, want to get my run in early and quickly. So what do I do, I wake up, drag my heals, run slow, and feel more rushed than ever. I ran today on the river trail again, with my orthotics in place. I had a bit of right hip pain just after starting, but after walking about 50 feet, I was able to get back to my morning run without any pain. Today was an easy, slow 4 miles. I completed it in about 50 minutes.

Stats:
HR - 140/150
Mile 1 - 12:12/4.9
Mile 2 - 11:42/5.1
Mile 3 - 11:53/5.0
Mile 4 - 11:54/5.1
Mile 4.15 - 1:41/5.0
Mile 4.2 - 1:04/3.4
Weight - 179
Pain - Right hip pain at start of run. Short walk eased it.

Training - Week 8 Day 2

I have been breaking in a pair of orthotics now for about 2 weeks, but under the advice of my doctor, I have yet to run in them. Today was the first day I tried running with the orthotics in. I decided to run on the treadmill in case if it screwed up my feet or knees, I wouldn't have to walk home all that far. Overall, I say they worked just fine. I felt pretty good running in them.

I must tell you that I really am starting to hate running on the treadmill. It sure makes for a long slow run. I ran 5 miles today, and it took just about an hour to finish it up, including the cooldown. The orthotics caused me no issues at all, although I am a bit more tired than I usually am after 5 miles. That is either due to me adjusting to the orthotics, or that I am still recovering from the half marathon I ran on Monday.

Suffice it to say, it was a good run, albeit a bit boring. I tolerated it pretty well and had no pain whatsoever.

Stats:
HR - 158/170
Mile 1 - 11:12/5.4
Mile 2 - 11:08/5.5
Mile 3 - 10:54/5.5
Mile 4 - 10:50/5.6
Mile 5 - 10:52/5.5
Mile 5.3 - 5:06/3.1
Weight - 178
Pain - None

Race Results

Not that I was planning on winning or anything, but the official race reasults were posted here.

Here is how I fared:

Place	Div/Tot	Bib #	Name	Age	City/state	Gun Time	Pace
532	186/198	582	Paul M	38	Redmond WA	2:20:48.5	10:45

My friend placed third overall on the walk, where I placed 532nd on the run. I am just happy to finish, however.


Paul

Super Jock-N-Jill Half Marathon

Well, I did it. I completed my first half marathon. And in 2 hours 20 minutes. Which is about 20 minutes faster than I planned on finishing. My friend went with me and finished his half marathon walk as well.

There were quite a few people there, as I expected this to be a relatively small race, which by comparison it is. There seemed to be about 3000 people or so. At 9:00 AM, the half-run started. I was lined up at the 11:00 minute pace mark, and expected to trudge along at that pace quite well. After about 10 minutes, when I passed my first mile, I realized I was going way too fast. I tried to slow my pace down, but once you start setting a rhythm with your running, it is hard to slow down. Instead of running with my heart rate under 150 the entire run, I kept it in the 160 range for the first half, and the 170 range later on.

The run went pretty smoothly for me, though, and I ended up pacing myself with another runner for the first 6 miles, but she had a cramp and had to slow down a bit and I lost her. At Mile 9 I started getting a bit tired, which I expected, but knew I only had 4 miles to go. When I just finished passing the final water station at Mile 11, I got really tired. Guess that is why I should have started out a bit slower. I took a couple of walking breaks on Mile 11-12 to try and recover. Those helped a bunch.

Then Mile 12 hit. I must say that Mile 12 to the finish line was harder than the preceding 12 put together. I knew it was only a mile, and even started to recognize landmarks that confirmed it, but those last few steps took a long time. My calves were burning, and my feet were hurting from the pounding for 2 hours.

As I rounded the finish shute, my friend Rand and his son were there shouting my name and cheering, which made all the difference in the world. I made it through and when the finish time was called out at 2:20, I was shocked. I didn't expect to get in that fast. I am sure my legs are going to pay me back for the punishment I put them in tomorrow, but I don't care. As I crossed the finish line, I got all choked up and felt quite a release. I about fell over on the lady taking my timing chip, and it seemed that the water was a mile from the finish line, but my friend was there cheering me on, and I was quite amazed that I finished. I am now officially a half-marathon runner, and will be a full marathon runner soon enough.

The only down side was that I parked a mile from the finish line, and had to hoof it to my car, which was none too pleasant, I tell you.

Stats
HR - 166/178
Mile 1 - 10:25/5.8
Mile 2 - 9:56/6.0
Mile 3 - 9:56/6.0
Mile 4 - 10:34/5.7
Mile 5 - 10:14/5.8
Mile 6 - 10:24/5.7
Mile 7 - 10:40/5.6
Mile 8 - 10:18/5.8
Mile 9 - 10:34/5.8
Mile 10 - 10:48/5.6
Mile 11 - 10:56/5.6
Mile 12 - 11:26/5.2
Mile 13 - 11:28/5.2
Mile 13.3 - 4:42/5.2
Weight - 178
Pain - None

Training - Week 7 Day 4

Today's run was an easy 4 miles. I ran it on the river trail. It was a bit cold this morning, and pretty soon I will have to be training in a bit warmer clothing, as fall approaches. I did today's run in about 42 minutes, which averaged just above a 10 minute mile pace. I will have to slow myself down a bit for next run, as I have over 3 times the distance to cover, and a 10 minute pace for me is not that sustainable....at least yet.

Next time I write this, I should be reporting my Half-Marathon stats. I am nervous and excited about the upcoming race, and hope I can sleep the night before.

Stats:
HR - 147/156
Mile 1 - 10:15/5.8
Mile 2 - 10:20/5.8
Mile 3 - 10:04/5.9
Mile 4 - 9:48/6.1
Mile 4.01 - 0:49/5.7
Mile 4.1 - 1:26/3.4
Weight: 180
Pain - None

Slight Change of Plans

No, I am still running the marathon in November. That has yet to change. What changed is that I am modifying my schedule for this week. Instead of an 11 mile run tomorrow, I am doing 4 miles instead. The main reason for the change is that Monday, I am running the Super Jock-n-Jill Half-Marathon. I signed up after some prodding from my friends yesterday. Wish me luck!

Here is this weeks and next weeks updated schedule:
Saturday - 4 Miles Easy
Monday - 13.1 Miles Half-Marathon
Wednesday - 5 Miles
Thursday - 4 Miles
Saturday - 12 Miles

After that I get back on my normal training schedule.