Thursday, December 31, 2009

2009 Running Report

2009 Running Report

Good year in running for me. I had no injuries, save the current chaffing episode (see previous blog entry). I completed my first two marathons on very hilly and challenging conditions. I completed 1,136.7 miles in 171 runs. I ran in Australia, the UK, Orlando, and all over Bowie. The vast majority of my runs were outside and I think I am still getting faster. I hope 2010 brings good runs and a few new PRs in more different types of races. I still hope to get a BQ (Boston Qualifier - 3:15), but that is a bit of a stretch in the next year.

Total Runs Recorded in 2009

Runs: 171
Avg. Time: 00:57:35
Total Time: 164:09:08
Avg. Speed: 6.9 MPH
Avg. Mi Pace: 8:39
Avg. Dist.: 6.6 Mi
Total Dist.: 1136.7 Mi
Avg. Cal. Burned: 987.7 C
Total Cal. Burned: 166,926 C

Outdoor Runs in 2009

Count: 106 Activities
Distance: 767.44 mi
Time: 111:44:19 h:m:s
Elevation Gain: 95,334 ft
Avg Speed: 6.9 mph
Calories: 108,138 C
Avg Elevation Gain: 973 ft

Races in 2009

Baltimore Marathon 10/10/2009
Dist: 26.45 Mi
Time: 03:58:23
Pace: 09:00 min/mi

Frederick Marathon 05/30/2009
Dist: 26.20 Mi
Time: 04:03:27
Pace: 9:17 min/mi

Tuesday, December 29, 2009

Tuesday Speedwork

Garmin Connect - Activity Details for Tuesday Speedwork

The Run

Standard warmup, run 2 sets of 2400m (1.5 miles) at 10K pace followed by 800m rest laps, then run 4 miles at goal marathon pace followed by 800m rest laps.

I ran this run during lunch and boy was it cold out there today. It was about 30 degrees Fahrenheit and blustery with I'd guess 30 mph wind gusts. I didn't anticipate getting ridiculous chaffing from wearing my cheesy, non-sports sweatpants and no Body Glide.

Mileage and time: 9.5 miles in 1:17:54
Route/terrain: Mullins Field in Fort Meade

Interval/race time:
  • Mile 1 - warm up mile in 8:46
  • First set of 2400m - 7:37 min/mi pace
  • Second set of 2400m - 7:33 min/mi pace
  • 4 miles - 8:12 min/mi pace
Temperature/time of day: 30 degrees/1:17 pm

How I felt
The wind in my face caused some slowdown, plus I failed to try hard on the 4 mile marathon pace segment. It was really cold and I limped around the office with horrible chaffing on my inner thighs from the cold weather (which caused me not to sweat) and bad sweatpants. I'll be surprised if I can run again for a few days. I'll just call it a break and pick it up again on Friday.

Morning weight: 193.6 lbs

Day 2 of the first week of the one hundred push-ups challenge.
  • Set 1 - 10
  • Set 2 - 12
  • Set 3 - 8
  • Set 4 - 8
  • Set 5 - 16 (as many as possible with good form, at least 12)
I bailed at 16 with a couple still in me. I have a pain in my left bicep. I don't know why.

Sunday, December 27, 2009

Sunday Marathon Pace Run

Garmin Connect - Activity Details for Sunday

The Run
Standard warm up. Run 6 miles at goal marathon race pace.

Mileage and time: 6.22 miles in 49:15
Route/terrain: WB&A Trail/paved trail (there was still some snow and slush around that I had to tread carefully on)

Interval/race time:
  • Mile 1 - warm up mile in 9:32
  • Miles 2 through 6.22 - average pace of 7:32 min/mi
Temperature/time of day: 50 degrees/2:37 pm

How I felt
Felt pretty good. First outside run in quite some time.

Morning weight: 193.6 lbs
Aches and pains: some quad soreness after the run, but this subsided soon after I showered and rested.

Did the first week of the one hundred push-ups challenge.
  • Set 1 - 10
  • Set 2 - 12
  • Set 3 - 7
  • Set 4 - 7
  • Set 5 - 12 (as many as possible with good form)
The sets were harder than I would've thought. I did hold good form though. It will be really impressive to see what my body will look like when I can do 100 consecutive push ups.

Saturday, December 26, 2009

Saturday 5 mile easy run

I am beginning to set up next year's running goals. I am going to join the Running Planet's Marathon Training Program for Intermediate Level Competitive Runners program at week 8 of their 20 week program. I would like to run the GW Birthday Marathon next year if it will be held, primarily because it is in my backyard.

The Run
The plan is to run 5 miles easy with 4 acceleration strides.

Mileage and time: 5 miles in 43:35
Route/terrain: treadmill
Interval/race time:
  • Mile 1 - warm up at 6 mph (10:00 min/mi)
  • Mile 2 - run at 7 mph; last lap at 2% incline
  • Mile 3 - 7 mph; lap 1 at 2.5% incline, then 3.0%, 3.5%, 3.0% inclines each lap
  • Mile 4 - 7 mph; lap 1 at 2.5% incline, then 2.0%, 1.5%, 1.0% inclines each lap
  • Mile 5 - 7 mph for laps 1 and 2; lap 1 at 5% incline, lap 2 at 2.5% incline; lap 3 at 8 mph; lap 4 at 9 mph
Temperature/time of day: indoors/3:15 pm

How I felt

Feeling good good rest last night. Diet was not too good though.

Morning weight: 195.2 lbs
Aches and pains: no pain

Thursday, December 24, 2009

Thursday 4 mile run (10 x 30 secs Fartleks)

The run

No warm-up, run four miles at an easy pace. The goal here is to intersperse 10 accelerations of pace into the run and hold it for 30 seconds. These accelerations are called Fartleks.

Mileage and time: 4 miles in 33:30
Route/terrain: treadmill
Interval/race time: Ran first mile in 8:34 (7mph), then picked it up to 8mph for 30 seconds and slowed down to 7mph for the rest of the lap. I repeated this for 10 sets and finished the last half mile at 7mph.
Temperature/time of day: indoors/10:30am

How I felt

Felt good. First run in almost two weeks. I only did two elliptical workouts

Morning weight: 199.6 lbs
Mood (before/during/after): hey I'm running
Aches and pains: feeling good. The right calf tightness that I've had since last Saturday was gone when I woke this morning.
Goals: Focusing on the Cherry Blossom 10 miler - its the only race I've signed up for so far. I plan on running it in 1:20 or faster (8 min/mi). I still plan on running the SunTrust National Marathon in March, but until I sign up I gotta stay focused.

Saturday, December 19, 2009

Elliptical Workout - Snowed In

Once again weather has not permitted my flag football tournament to resume. I decided to jump on the elliptical trainer again to put in a workout to aleve some of my boredom. I did the 5000 revolution program, which works out to 4.46 miles using my calculation from last post:

(((18 * 3.14159265) / 12) * 5 000) / 5 280 = 4.46248956

You know the elliptical training may prove useful if I have to cross country ski to the grocery store because this Winter storm here in MD is getting serious.

Thursday, December 17, 2009

Elliptical workout

I have been unmotivated to run this week. I am not burnt out on running, I just have been coming home to darkness, coldness and a busy home life. Not to mention the regular chaos of the end of the quarter reporting at work.

I jumped on the elliptical trainer we just bought for the upstairs and did a 30 minute hills workout program. I did 1,760 revolutions on a varying resistance level from 3 to 8.5. A little math says that the 18" stride length times PI times the revolutions divided by 12 divided by 5,280 equal 1.57 miles.

(((18 * 3.14159265) / 12) * 1 760) / 5 280 = 1.57079632

The feel of this workout is slightly different from running. It was definitely not as cardio intense, my lungs and heart did not feel as taxed. However, my quadriceps felt more maxed out than it would from running, maybe if the run was up a serious hill for the entire length.

Anywho, I'll get it together and start my marathon training plan in earnest next week. I guess I just needed a break, but to not run during this week of holiday parties would be a diet disaster. I am already looking at a 15 lb weight loss between now and the marathon. Let's not make it worse.

Cheers and Happy Holidays!

Thursday, December 10, 2009

Thursday Speedwork (Intervals, 2 X 1600 @ 7:03 min/mi)

The Run
Standard warm up. Run 2 x 1600 meter repeats at 10K pace. Cool down with 800 meters at an easy pace.

Mileage and time
4 miles in 35:03


Interval/race time
  • Mile 1 @ 6mph
  • Mile Interval #1 @ 8.5mph (7:03 min/mi)
  • 800m @ mix 6 and 7mph
  • Mile Interval #2 @ 8.5mph (7:03 min/mi)
  • 800m @ mix 6 and 7mph
Temperature/time of day
Indoors/9:15 PM

How I felt
First mile interval felt pretty challenging, but I was able to manage it. The second interval went very well. Longer strides, more bounce made the same pace work very well.

Morning weight
I did not weigh myself this morning. My after run weight was 195.6 lbs.

Mood (before/during/after)
I was sleepy and didn't want to run/just getting it on/I did it, what more can I say

Aches and pains
No pain

I will run my own 10k probably this Monday.

Wednesday, December 9, 2009

Wednesday Easy Run (3 miles @ 8:30 min/mi)

The Run
Run 3 miles easy. Run 4 acceleration strides.

Mileage and time
3 miles in 25:30


Interval/race time
  • Mile 1 @ 7mph (with one acceleration to 8mph for 100m)
  • Mile 2 @ 7mph (with one acceleration to 8mph for 100m)
  • Mile 3 @ 7mph (with two accelerations to 8mph for 100m each)
Temperature/time of day
Indoors/9:15 PM

How I felt
Did not have my recover chocolate milk because my stomach feels really full from the foot long Subway sub I ate about a half an hour before my run. Note to self: give yourself more time to digest your food before running.

Morning weight
196.6 lbs

Mood (before/during/after)
Resolute but not excited/couldn't wait to get it over with/satisfied

Aches and pains
Slight knee pain on the out left kneecap, no big deal

I may have to run my own 10k race sometime soon. I think my flag football tournament will cause me to miss the Jingle Bell 10k this Sunday.

Tuesday, December 8, 2009

Tuesday Speedwork - 2 x 800/1600 meter supersets

The Run
Standard warm up of 10 minutes at 10 min/mi pace followed by running 2 x 800/1600 meter supersets. Run 800 meters at 5K pace, then slow down to 10K pace for 1600 meters. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.

Mileage and time

5 miles in 42 minutes


Interval/race time
  • 1600 meters @ 10 min/mi pace
  • 800 meters @ 6:40 min/mi pace
  • 1600 meters @ 7:30 min/mi pace
  • 800 meters @ 10 min/mi
  • 800 meters @ 7:03 min/mi pace
  • 1600 meters @ 7:30 min/mi pace
  • 800 meters @ 10 min/mi pace
Temperature/time of day
Indoor/8:30 PM

How I felt

Morning weight

I don't know I didn't weigh myself this morning. After my run I weighed 196.6 lbs.

Mood (before/during/after)
I felt anxious about running this superset. I am not sure that my 5K pace is really 6:40 min/min and my 10K is 7:00 min/mi. During the run I felt that I need more aerobic strength, but I can run the paces I just gave up before trying the second set at the expected paces. After the run I feel strong a little disappointed I didn't try to maintain the pace, but accomplished that I did the superset at all.

Aches and pains
I started the run with sore calves. I assume that this is from "cold stretching" on Sunday. During the run my left hip had some pain during some strides, but that pain went away.

Well, the 10K race I wanted to run this Sunday may not be in the cards. I have my flag football tournament as my first priority, it was delayed due to the snow this past weekend and I expect to win through Saturday into the Sunday games. I have to find a replacement race that will allow me to exercise this training. I would like to get 45 minutes or less in the 10K.

Sunday, December 6, 2009

Sunday Long Run (12 miles @ 9:28 min/mi)

Due to yesterday's snow I did this run on the basement treadmill. I was supposed to do an easy pace for 10 miles then speed up to my 10K pace for the last two. I attempted the speed up during mile 10 running at an 8.4 MPH (7:08 min/mi) pace for a half mile when my treadmill flipped the time counter and the belt stopped (exceeded 99:59). I reset the program and kept running, but lost the will to go fast - it was hard enough to psych myself up to run fast when I was tired, much less after I've had to do an abrupt stop.

Friday, December 4, 2009

Friday Easy Run (8 miles @ 8:35 min/mi)

Just another late Friday treadmill run. I did 8 miles in 1:08:38. Not really much to say beyond that. I was gonna do my pushup test to see where I should start out on my 100 push ups training program, I don't really feel like it. If the weather holds up I'll be playing in the first round of the CAN Flag Football tournament at Anacostia Park tomorrow. Wish me luck.

Thursday, December 3, 2009

Thursday Speed Work (Pyramid Intervals)

Garmin Connect - Activity Details for Thursday Speedwork

Today I got out to the W B&A Trail to put in a "pyramid" set of intervals, a 400/800/2400/800/400 superset.

The goal was to run 400 meters at 10 seconds per mile faster than 5K pace, 800 meters at 5K pace, 2400 meters at 10K pace, 800 meters at 5K pace and 400 meters at 10 seconds per mile faster than 5K pace. Do not rest between the distances. Cool down with 800 meters at an easy pace.

I warmed up with a 1 mile jog done in 10 minutes and immediate began what I thought was 5K pace, something fast but not all out. It appears that I was going roughly a 6:20 min/mi pace for this quarter mile phase. I then let down a little to go what probably was a 7 min/mi pace with a few spikes of slower and faster paces over 800 meters. I then got to the 10K pace phase which was probably a 7:15 min/mi pace for a mile and a half. This began the tough phase of picking up the pace when I was a bit tired. I turned it up for the next 800 meters keeping it down to around a 6:45 min/mi pace. Then I pushed it for the final quarter mile and found that I could go below 6 min/mi pace, actually bottoming out at 5:20 min/mi.

I found that at my current level of fitness is fine with such running, I could gone harder or longer at anytime during the run. I can keep my legs interested in the fast paces by stretching out my stride when my turnover become too tiring. I am good with continuing to strive for this 45 minute 10K goal.

The mile segments don't match up with the interval efforts I described above, but the following are my splits:
- Mile 1, 9:56 (warm up)
- Mile 2, 7:06
- Mile 3, 7:16
- Mile 4, 6:58
- Mile 4.5, 9:36 (cool down)
Total: 4.49 miles, 36:03, 8:01 min/mi avg pace

Tuesday, December 1, 2009

Tuesday 10K Pace Intervals (3 x 1600m @ 6:58 min/mi)

Tonight I searched for a good 10K race training program as I really plan on running a strong race on 13 December at the Jingle All the Way 10K in DC. I think I found one at Running Planet. I fast-forwarded to through the plan to week 10 because the race is 3 weeks out and I have been training somewhat.

Today's workout involves the following:
  • Tuesday - Standard warm up. Run 3 x 1600 meter repeats at 10K pace. After finishing the third 1600 meter repeat, immediately speed up to 5K pace for 800 meters. Do not rest between the third 1600 meter repeat and the 800 meters. Cool down with 800 meters at an easy pace.
The standard warm up is a really mild 10 minute jog. I am still thinking that I can beat my Jug Bay 10K time of 46:21 so I decided that my pace will be 7 min/mi, but my treadmill only increases by tenths of a mile so I ran at a 8.6 mph pace (6:58 min/mi). I was able to hold the paces without a lot of discomfort until the plan called for me to run a final half mile at a 5K pace. Given that I suspect I can run a 21 minute 5K I ratcheted it up to 9 mph (6:40 min/mi pace), but gave up after a quarter mile and jogged out the last 400m. Cooldown involved walking laps around my hot water heater.

Total workout: 5 miles, 44:23 (includes warmup, cooldown, and recovery jogs between intervals)

Recovery: I had one of my wife's L.A. Lite nutrition bars and a glass of water. I plan on sleeping well after the Ultimate Fighter is over.