Still Respecting the Distance

Before the last race I ran a 15-miler and had a hard time, learning to respect the distance. I had that in mind when I started out today, and I had a plan. The race in two weeks starts at 6:30 a.m. In the past I've tried to start at the race's start time so I'm used to running that early. Today I knew the sun would be out and it would be warm, but not terribly so. I started out at 7:30 so that I would be finishing about the time of day I expect to finish in a couple of weeks. That seemed to work pretty well, and I kept the pace slow since it was about endurance, being out in the sun, and remembering to hydrate.

The iPod sensor said I went 15.5 miles, and even though I planned on going an even 15, I'm sure going to claim that last half mile. Yesterday I worked downstairs on repairing trim, and then last night I helped with Jonathan's baseball practice and ate too many sunflower seeds. With all that salt I felt puffy when I woke up, and after being on my feet too much yesterday, this morning when I started the run I felt like I'd already been running an hour. It took a good five miles before I felt warmed up and loose. I think the rest of the day will be about painting the downstairs trim and resting. Yeah, that sounds like a good Saturday.

Seven on Thursday

Another outstanding run on an outstanding running day! The weather was just perfect. I ran 6x800 intervals for a total of 7 miles. All of this despite the fact I had some blood drawn for a new life insurance policy medical test right before running. And I had a partial "fast" from 11:30 on, where normally I would have a mid-afternoon snack. Nevertheless I still had a very strong run, and I increased speed on each interval.

It used to be that I hated intervals, but I think I've finally figured out how to run them successfully. My normal pace is about 9:30 per mile, so the first interval I tried to pace at just under 9 minutes. By the last one I was running at 7:30 per mile. I know I can't maintain that pace for 26.2 miles, but at least I know what it feels like. And on the slower portions of these intervals my 9:30 pace felt glacial in comparison. I guess that's how in the last race even though I had splatted against the wall I still ran at my normal 9:30 per mile. It felt slow but my body was just doing what I'd been doing during all those weeks of training. Tomorrow is an off day followed by a 15-miler on Saturday.

Six on Tuesday

You'd think after a 20-miler on Saturday, a busy weekend with lots of home improvement chores, and staying up until 11:30 last night and getting up at 5:30 this morning that today's run would not have gone well. You'd be wrong. Today's 6-mile run included 24 - count them, 24! - minutes of tempo, and my legs felt as strong when I finished as when I started. It could be that the temperature, which was down around 70 degrees, and overcast skies helped somewhat, although it was still quite humid. Whatever the case, it was a really good run and even though the boy's game was rained out because of last night's storms, I'm glad I was able to get in this run.

Six on Memorial Day

It was a nice morning for a run. The temperature was around 70 degrees and there was a slight breeze with an overcast sky. After Saturday's long run I knew I needed to get out and stretch a little. My knees felt a little creaky but I didn't feel too much like an old man. I went 6 miles and expected to see the wife out walking at some point, but she went a different route on her walk. Tomorrow night it's back to baseball games, and the only way I'll get to run is if I do it late. We'll see how that goes, but I'd really like to get my tempo run in this week.

And Now the Taper Begins

Really nice day for running. The temperature climbed to about 80 by the time I was done, and it sure would be nice to have shade somewhere in the vicinity, but otherwise can't complain. This was the 20-miler that I needed to get under my belt before the race in three weeks, and it went just fine. I kept the pace down a bit and, remembering my lessons from last week, took along a drink and gel pack for the first half. For the second half I picked up my fuel belt and kept hydrated. It's amazing what happens when you pay attention to what's happened before.

I also went without music, since the race doesn't allow headphones. I seem to have a mental block about running south of Hwy 152, so soon into my run I adjusted my route and kept it all on the north side. That worked out very well, and I even saw the wife when she was out walking/running. She ran with me for about a half mile, and that was a nice time in the first half of the run.

Now begins the taper for the race. I'm glad I was able to complete the 20-miler since that's pretty big for me mentally. If I'd only done 16 miles as my longest run I wouldn't feel as good going into these final three weeks. As it stands I can concentrate on speedwork and making sure my legs aren't tired come race day.

Hot Fartleks

Yes, it was 80 degrees and very sunny outside. Combine that with a fartleks run and it makes for a great title for this post.

Ran 6 miles total with 2-3-4-3-2 fartleks, although that first two minutes was probably three. When I run I can't see my watch very well since I'm not wearing prescription glasses, and I think I misjudged the second hand between the first and second minute and it took an extra revolution. Oh well. Either way it was very draining. I froze a sports drink in my hand-carried bottle last night and it sure paid off today. I wouldn't have made it without something cold to drink.

Routine Monday

Lots accomplished at work today; worked out with barbells, ankle weights, and pull-up bar when I got home; and ran 5 miles. So all in all just a normal day in the life of Randy Brown. The temperature outside was in the mid-70's with a little bit of a breeze from the south. The music on the iPod was by Franz Schubert, and the great dinner with bruschetta, pork, and pasta afterward was by my lovely wife. Tonight's wine was a cabernet sauvignon by Blackstone Winery, a purchase at the new grocery store northeast of here. And now I'm also officially registered for the marathon in Maryville on June 13th, as is Alan. Less than four weeks to go, so let's hope it's all routine from here on out.

Interesting Day

The weather today is almost Oklahoma-like. Gray clouds have been hanging around all day, with sprinkles off and on this morning while I ran. Right now it's pouring and we have a river in our back yard, which isn't so bad when we look out and see that it's feeding into the lake in the neighbor's yard.

My goal was to run 18 miles this morning. I made it to almost 15 miles, and then my body was just...done. It was like I had no strength to keep running. As I walked the remaining 2.5 miles home, I tried running a few more times, but it just wasn't happening. I ate a banana before running, but I think my downfall was in not having anything to drink until I'd already run 9 miles. I was doing two laps of the same route, and foolishly didn't take anything with me to drink on the first part. Plus I also didn't eat a gel pack until then. That came back to bite me in the butt about six miles later. My stomach felt weird - not really queasy or sick, but just kind of an odd feeling. My calves were also mildly cramping, and one of the times I started running again a cramp in my left calf stopped me cold. So the lesson learned from this one is that I need to hydrate much earlier than the nine-mile mark. Hopefully next week's long run goes much better.

Randy Ran Rapidly in Rain

It was very warm and very humid this afternoon, and throughout my run the sky kept spitting rain at me. When big fat rain drops fell about a minute into my run I thought I was in trouble, but the rain came and went. I'm a little sleep deprived due to kids' games this week, and with the 80 degree temperature and very high humidity today's outing really drained me. I was slated for 5x800 intervals, which I ended up doing over a 6-mile run. This was one of those times when I kept thinking about stopping after the third and fourth intervals, but the storms kept skirting to the north and south and I ran the faster segments with the wind. This time I had plenty of excuses to stop the run short, but I didn't take any of them for a change.

Late Run

I don't normally do this, but tonight I ran late. I know, I know, "they" say don't run within a couple of hours of going to bed, but this is a very busy week. The kids have games or practice almost every night, and on the nights when they don't we have church or an orientation for the kids' triathlon on Saturday. Tonight the boy had a game, so I wore my running stuff to the game and then hopped out of the van on the way home and ran 5 miles. Including a 22-minute tempo run. It's either crazy or it's dedication - either way, I ran tonight.

The Hills Are Alive

...with the sound of training. Several people out running this morning, even at such an early hour. I started running at 5:30 a.m. The breeze was very cool and felt more like an early spring day from late March or early April than from (almost) mid-May. And it picked up into a stiff wind by the time I was on my second lap. Yes, I'm still doing the stop-by-the-house-halfway-through-and-run-the-same-route-again routine. And it's getting easier to do mentally, which is good since that's how the race is going to go down in about a month. I ran 15 miles this morning. It was one of those really good runs. This week I bought one of those pull-up bars that you can use in an interior doorway. I've used that almost every day to supplement my upper-body workouts, and I think that's really helped my running. If the upper body is fatigued then it brings down the whole body. I felt strong all 15 miles today and I think the extra workouts have really helped. My lats are still sore from pull-ups, but y'know - I'm not as young as I used to be!

The Warmth of Spring

Today the temperature was 80 degrees. I could be wrong, but at one time in my past I could swear that we had a season called spring. In this magical season, temperatures were mild, but not really either cold or hot. This season actually lasted more than three days; in fact, it lasted for a couple of months! But somewhere along the way it was shortened almost to the point of extinction. Today spring is an extremely short period of time between daytime temperatures in the low forties and a sudden switch to days of intense sunshine and hot, sweaty weather. How I miss that season called spring!

Nevertheless, I ran 6 miles and included 2-3-4-3-2 fartleks. It was very breezy from the southwest, which was fun. Or not. But I'm excited because I bought some new Asics Gel Nimbus shoes on sale yesterday. If I had the money I would have bought several pairs at the sale price. I've worn nothing but Gel Cumulus the past several years, and this represents an upgrade. According to the shoe descriptions they should work just fine. I'm intrigued by the lacing on the shoe, which follows the contour of the feet rather than going straight down the middle. I plan on wearing them to walk in when I can and then take them out for a run whenever I have an easy recovery run planned. Next week is busy with kids' sports, so I don't know when that will be yet.

Tuesday Tempo Trot

Alliteration aside, today's run was routine. I ran 6 miles and included a 20-minute tempo run. I started out slow, then tried to pick up the pace a little before starting the tempo. Before the tempo I was trying to get to about 9:15 a mile, and then maintained the faster portion of the run at 8:30 or so. After yesterday's slow run it felt good to pick up the pace.

The sky was overcast, and it almost felt a little on the humid side. The temperature's not bad, about 67 degrees. Overall a nice day for about an hour's worth of running.

Could This Be Spring?

Might it be that spring is finally here? The temperature was 70 degrees, the sky was slightly overcast, and it was a great day for a run. I went 6 miles and kept it at a 10-minute/mile pace. Still a little sore from Saturday's run, so the slower pace felt just right. Saw about ten other people out walking or running, so maybe it really is spring.

Feelin' Good

Felt really good on this morning's long run. This was the first week in a long while where I did my dumbbell and ankle weight exercises three times during the week and did both my speedwork runs as well. I could really tell the difference today on my 12-mile long run. The extra work with weights is good for my upper body, shoulders, and back. Doing those exercises keeps fatigue from setting in on long runs. I kept today's run at a 10-minute/mile pace, so overall I was very satisfied. Plus, the weather was awesome - temp in the mid-50's, the tiniest of breezes, and alternate sun and clouds. It almost felt like spring.