Untitled by gopfolk at Garmin Connect - Details

Untitled by gopfolk at Garmin Connect - Details

Sunday, July 18, 2010

Saturday, July 17, 2010

Total of 10-11 miles

Wednesday July 14

Saturday, July 10, 2010

Thursday, July 8, 2010

Thursday, June 17, 2010

Well I actually got up this morning and went for a run!!

 

Luckily the little guys slept through most of the night and my wife was kind enough to get up at 3:30 and take care of everything.  When she came back to bed it was time for me to get up!

 

Got to Kristin’s at 4:45 and she tells me that it will just be her and I (DAMN!!! She is going to kill me!) so I tell her I need to take it easy since Lighthouse is on Saturday.

 

1^st mile we clock at 8:50, mile 2 at 8:09, mile 3, with my walking in there, 8:58, and mile 4 at 8:05…dear God!!!

 

The weather was nice so there are no real complaints…I need to pick up my pace and Kristin will make sure I do.

 

 

Tuesday, June 8, 2010

The baby had a decent schedule last night therefore after the 1:30am feeding the wife asked if I was going running…I told her probably.  Reset my alarm to wake me up but as it happened the baby woke up right at the same time.  My wife is great she took the baby and said "have a good run".

I got to Kristin's house and as I was driving up I saw that she was already out running.  Oh no…looks like it is going to be just me and her and I have not been putting in the runs that she has…this is going to hurt.

I got out of the car just as it starts to rain.  The temp is perfect, around 55* and there is very little wind.

We took off heading toward "Bill's Hill" a simple 4 mile out and back.  Kristin set the pace…mile1 @ 8:45ish…mile 2 @ 8:30ish.  I got to walk at the turn around…THANK GOD!!!

As we started back the rain was coming down a little harder.  Mile 3 was a little lighter or at least it felt that way after the walk, but by 3.5 miles Kristin had and idea.  "No walking for the remainder of the run…we will do fartleks between poles…and you can call them".  What was I to say?  I'm the one that pushed them to do the hill workouts and interval training, I agreed.

We pushed it quite a bit until the end…mile 4 was in the bag @8:10.

Finished the run and felt good…but I'm sure I'll pay for it later.  4.16 miles in 36+ minutes.

 

5/27/2010

I know that I have not been doing the best to keep up with this so I’ll try to do this again and see how far I can get.

 

Today I did not get up when I was supposed to…thankfully my wife realized I had not left and said “I guess you’re not running today.” 

To which I replied “why?”

“Because it is 4:45.”

That began the frantic dressing ritual that I rarely do anymore!

 

Got to Melissa’s house (rather than Kristin’s – since I was that late) and everyone was still there!  YEA!!

 

Ran 4.4 miles at a 9:26 pace…wind out of the north and a little humid but not too bad.

 

Still walking too much so I’ll really have to work on slowing the pace down and maintaining an even pace so that I can run the entire distance.

 

Tuesday, January 12, 2010

Should have looked at the weather before heading out this morning. I always tease Kristin about looking at last night's weather and it burned me this time.

The temp was about 20*F with a light 5 mph wind…I dressed for sub zero wind-chill and paid for it.

Nice "loop" (or square if you prefer) 4.1 miles at a 9:07 pace.

Off to work!

Saturday, January 9, 2010

Well I doubt that I will get in the allotted 20 miles in today…I just have not felt it. My wife joked about going into this marathon without running a 20 miler and that just might be the case!!

The temps were -7 with the windchill (a solid 10-15 mph NW wind) but I still made it to the location on time…holy crap there are a lot of people here for 6 am!!! There were 7 of us to start off with and more came once we had left.

Simple out and back to the south…which meant that the run back to the car was horrible!! Got in 5.5 miles before we met up with the rest of today's runners.

7am we headed out again this time down the frontage road…over to Stuart and up to Old Spring Road. Normally we would turn back here but we were all interested in extra mileage today so we headed down to the Oakes trails. I did a complete loop before heading back.

All in all I got in 12.51 miles and did it in under 2 hours…looks like my 13.1 mile goal of sub 2:05 is well within reach!

Thursday, January 7, 2010

Really did not want to get out of bed...does that really surprise anyone?

When I looked outside and saw the dusting of snow I thought that it might not be too bad a day. The temp was about 24 degrees with a wind chill of about 13. A firm 5 mph wind from the south. We got out there and got 4.1 miles in at about a 9:27 pace.

Tuesday, January 5, 2010

When the alarm went off this morning I thought about not getting out of bed…that will never happen.  I got up and got ready.  I was curious so I turned on the TV to check the weather…not to bad this morning: 8 mph NNW wind, 19 degrees, wind chill of 8.  All in all a decent morning for a run.  Got to Kristin’s and we headed out only to turn around a block later to pick up Jodie.  Now that we are all together (wife is at home in bed…bad calf cramp in the middle of the night) we head out on a nice run.  The first mile was a nice 8:53 pace…a little too fast for me first thing in the morning but I am running with the girls.  Mile 2 there was little let up on the pace…my only saving grace was that at 2 miles Kristin said she needed to catch her breath so I recommended that we walk a little bit.  Once we turned around we got right back on pace but with the walking the 3 mile pace was 10:33.  Jodie and I teased Kristin about her pace…”I’m so tired”…but then she is 20 feet out front pushing the pace.  We started out the fourth mile at an 8:45 pace and it only got faster from there.  We ended mile 4 at an 8:18 pace!!  Total for the day was 4.17 miles at a 9:05 pace.

 

Saturday, January 2, 2010

Well the usual Saturday morning run…met a few people early and got just under 3 in before the remaining group got there at 7. The weather was COLD!!! A good 5-10 mph wind out of the NWN kept things interesting on the Towers run. Ran a total of 8.7 miles at a 9:05 pace. Coffee and fun at Dunn Brothers afterward.

Friday, January 1, 2010

Okay this wasn't a new year's resolution but I've decided that I have got to get better at updating this site…so you can expect to see 2 new race reposts (marathons only…I'll let the turkey trot fall by the wayside this time) from last year and all of my running!!

Today being the first day of the new year we decided that the running group had to get a few miles in to start the new year out on the right foot. The temps were low (single digits!) but we got out there and did it anyway. 4 miles at a brisk 9:03 pace!!

Thursday, August 6, 2009

Felt horrible yesterday…the pain of the trainer was nearly too much to handle so I ended up not running.

 

This morning I really didn't want to get out of bed but I managed to pull myself up even when my wife said she needed more sleep and was not going to run this morning.

 

Got to Kristin's house to find out that Melissa wasn't joining us either so it was just the two of us…that spells trouble for me since she is a faster runner.  She asked how far I wanted to go and I told here 5-6 so we opted to do our "regular run" - Newman to 3 mile to Emertsen - but in stead of turning on Sandy we turned on Potomac and made our way over to Newman for the run back.

 

Only a short walk at the 5k point…Kristin kept me moving and talking.  I'm grateful to her for slowing down a bit and running with me since it is always nice to catch up on the run.  We ended the day with 5 miles exactly at about a 9:09 pace.

 

The nearly full moon was in the sky, temp was around 55-60, virtually no wind, and very low humidity…what a beautiful day for a run!!

 

 

Tuesday, August 4, 2009

Well the girls got me up to run again.  After 4 weeks away I knew I was going to hate today.

 

It was a struggle to be up and running but I did it.  Was able to stay ahead of my wife (which is odd) and ahead of the pain from the trainer the night before.

 

Got in 5.25 miles at about a 9:35 pace.  It was HUMID!!! But otherwise nice out, clear skies and a light breeze.

 

 

Thursday, June 18, 2009

If I keep my head into my running the way I envision it I’ll have a good day. Get outside and boy is it humid. We run from Kristin’s to Melissa’s and the decision is made that we are going to run through Johnson’s today (which means some hills). I quickly fall behind the girls but they are faster so I let them go. I’m doing relatively well at focusing on a nice even pace.

We get out of the park and my wife decides that with the race only days away and the IT band still not 100% she is going to head back and see us there.

I keep moving following the other two girls but I’m still losing ground. I walk for a small portion of Sandy Lane only to catch my breath…that hill gets me every time! I power on and see that the girls have turned into the neighborhood at about 4.4 miles…I’d like to get in 5 so as I approach the turn I do not see them (they were about 2-3 blocks ahead of me!) but I decide that I’ll get the 5 in and that they will most likely try to find me at the ‘normal’ meeting spot. I get there and no one is there…maybe they are gabbing. I get back to the car and no one is there…they must be looking for me. I see Kristin and my wife making their way back to the house and they inform me that Melissa headed back down the route to see if I was alright!

I feel bad that Melissa ran the extra mileage, I feel insulted that they thought I’d be THAT FAR behind them, and I feel good knowing that I have a group of running companions that care that much for me. Melissa declined a ride home and she estimates she ended her day with 7-7.5 miles.

For me I ended the day with 5.25 miles in about a 9:15 pace. The day was 64 degrees, light NE wind (5 mph), and overcast.

Tuesday, June 16, 2009

With the wife’s IT band acting up I had told her that she wasn’t to run today so she opted to stay in bed when I got up this morning – I thought that Kristin was going to have her ride a bike but maybe I was mistaken. :\

So I met Kristin and find out that Melissa isn’t going to make it either so Kristin and I set out…I had a rough mile and a half. I could not breathe and my legs were burning! Kristin was trying to keep her normal pace and I was trying to hang in there for a while. After a short time I bailed on her and let her go ahead. She did it twice…both times coming back to get me. We finished up the run with 4.25 miles for me in about 41 min. It was 58, no wind, and slightly overcast.

Monday, June 15, 2009

No running today, just the personal trainer. She did a great job moving us through a number of upper body exercises that just kicked my ass! 60 min workout with a warm up and cool down.

Sunday, June 14, 2009

I still do not know why I mentioned that I want to do intervals to Kristin, Melissa, and Jodie. I now have to do it!!

So here is what we did…1 mile warm up (9:22 pace)…4 x 1/2 mile speed work with ¼ mile rests (pace 7:46, 7:41, 7:41, 7:19)…1 mile cool down (9:23 pace)

Total mileage for the day 5 miles at 9:17 pace.

Saturday, June 13, 2009

The mileage for the say is 15. It is rainy, humid, and about 51 degrees at 5 AM when I meet Kristin and Rick. We start out at a decent 9:08 pace and I was able to maintain it for about 2 miles. At this point my legs felt like they were getting shorter! So I stretched and tried to catch up. I met up with them again at Kristin’s house (4.5 miles in) and then we headed back out, the long way, to meet the rest of the group. I had 10.5 miles in once I got to the group. My wife and I headed for Case’s track to put in a few laps (in honor of those we know with cancer and to remember the founding of our running group 7 years ago) but I realize shortly after getting there that I need a bathroom break. Once relieved I finish my laps and head back to the trail. A lot more walking that I should…just a bad day! 15 miles at a 10:39 pace

Friday, June 12, 2009

So if you’ve looked at the schedule to the right of these posts you probably noted that it is different than what I have been doing for the past 4 years. The NY Marathon site offered a number of training programs and seeing that this one had a few more 20 milers and a 22 I thought this would be a much better program to follow.

All that being said I have been short of my weekly mileage for the past 2 weeks and it looks like this week I will be to but I didn’t want to be 6-8 miles short just 1-2. So when my wife got up to exercise I decided that it would be best if I got out and did a few miles.

Simple out and back for a total of 4 miles at about a 9:20 pace. Sunny and cool (48) hint of a breeze 3 mph NE

Thursday, June 11, 2009

Really did not want to be up this morning. What was just as bad was that my wife didn’t either! But we were good got out of bed and drove over to Kristin’s. Found out that Jodie wasn’t going to be there so we went straight away to Melissa’s. My wife has been complaining about a bad knee so has been resting it but Kristin convinced her (very easily I might add) to run to Melissa’s. Now I always end up behind them so this was no surprise what was interesting was that they were losing me and I was at an 8:45-8:50 pace!! I thought she was having knee issues. ;^)

Once at Melissa’s we got caught up on the daily events in our lives and ended up walking a bit farther than normal before we set out running. I started my watch toward the end of the walk just to record the mileage but even that is off by about ¼.

My pace was strong for a morning I didn’t want to be out here: 9:20. When I got near Kristin’s I realized that I would be short so a little out and back and I ended the day with just over 4.5 miles. Factoring in the walking I was about at a 10 min pace…ignoring it closer to 9:15. Overcast cool (52) slight wind out of the NE 8-10 mph

Tuesday, June 9, 2009

I think that I overdid dinner last night.  I was up at 3 am not feeling well.  Sweating, nauseous, and cramping…not the thing you want to wake up to. 

Up at 4:15 got ready but still was not feeling well.  The wife and I met Kristin and Jodie.  Steph and Jodie walked…Steph is nursing a knee injury so she walked with Jodie.

I started out okay and it got worse.  The grocery store was not open so I had to hold it a while longer.  There was some pressure that after a short time passed and I was able to run again.  Even with all of that I finished the 4.1 miles in 44 min…not great but could have been much worse.  Beautiful morning…overcast, 58, with a light East wind.

Monday, June 8, 2009

It has been a few weeks but we are back on schedule with the personal trainer…for a week or two!  Anna worked us hard but it was good.  I’m glad to see that I didn’t lose too much strength while I’m away.

Sunday, June 7, 2009

In the continuing adventures to work on my speed and endurance we opted for a hill/stair workout for today.  We met Melissa and Kristin at 7:30 am in the Gateway parking lot.  The rain had not started so we might get lucky…not so much!

The plan was to charge the hill recover on the down and head for the stairs…charge the stairs…I love hills so I was off to the races!

By the time I hit the 4^th hill charge the lungs were burning and I was ready to quit.  Got a drink of water after the 4^th circuit and did another 2.  

When you add all the hills/stairs…1 mile warm up and 1 mile cool down we got in 4.5 miles.  The weather was cool (52) and rainy…wind (NNE 5mph)

Saturday, June 6, 2009

My wife is looking to build her mileage so that the Lighthouse Run and the Maui Half are a little easier for her to handle.  In that vein she convinced me to forgo my 10 miler this week and do 12.  We met Melissa at 5:30 am in the Panera parking lot and started our run.  I was only able to squeak 8 miles in before meeting the group at 7 so I thought I’d be a little short but Melissa knew where to turn so that we would have just the right mileage for the day.  

My body shut down at 9 miles – I just did not want to run any more but I slogged through it with a little walking and I was able to finish the 12 miles in a 9:45 pace.  The weather for the day was cool (49) and windy (ENE 5mph)

Thursday, June 4, 2009

Again...I did not want to get up this morning but I did.  The wife and I headed to Kristin's and we waited for Jodi.  Once we had Jodi we started our run and picked up Melissa.  I felt good once I was running so when I had 4.3 miles in I knew that I needed to complete the 5 miles that I had planned to do today.

5 miles at a 9:11 pace...felt good...weather was nice, cold (43), but nice.

Tuesday, June 2, 2009

Did not want to get up and my watch obviously agreed since it stopped working after it went off the first time.  Wife was up and getting ready so there was no way I was getting out of it today.

Met Kristen and headed out to pick up Melissa.  Everyone was complaining about their legs feeling like lead due to the intervals on Sunday but they all left me in the dust today.

Got 4.25 miles in at a 9:10 pace.

 

 

Sunday, May 31, 2009

Some days you wonder why you opened your mouth – today was one of those days.

 

I told the group that I was going to start doing intervals on Sundays as a way of working on some speed…well our little group seemed to like the idea so sure enough we set a time and place and we all did intervals.

 

Here is what was planned:

 

1 mile warm-up

6 x 400 @ 2:00 with 2:00 rest

1 mile cool-down

 

Well best laid plans…all of the distances and quantities are correct I just messed up the timing…2:00 400’s are a 8 min/mile pace…I was doing 1:45 (7 min/mile) and the girls were doing even better…so next time I have to make it 1:45s or even 1:30s!!!!

 

Total mileage for the day was 4.33 and the pace average was 9:15.

 

Next week we are planning hills!