Monday, December 27, 2010

Today's Run - 12/26

It was a tread to sneak out for a run in the afternoon today. Running in during daylight hours is a rare treat for me, especially during the winter. There was snow on the ground from the white Christmas, but the roads were clear. The air was crisp and windy which made the temp feel colder than the low 30's. To stay warm, I tried out my new Northface TKA 80 Hybrid 1/2 Zip. I was surprised this jacket kept me; at times I was even hot. I am almost completely recovered from my head cold and I felt good after this run.

I am concerned about the Marathon Training that I should be 2 weeks into now. The travel and head cold have derailed me. I am thinking about changing to the National 1/2 Marathon in March and picking another spring race.

I am thinking about running the CTC New Years day 5K. It would be a great way to start out the New Year, however we do have New Years eve plans that may make the logistics of getting to the race difficult.

Friday, December 24, 2010

Today's Run - 12/24

The travel and head cold sidelined me for a few days. I still have a slight head cold but on the road to road to recovery. I always like to run during the holidays, it is nice way to break the stress and focus on what is going on.

After the last few weeks of travel it was really nice to get back to my regular routes. I did the Q2 Section and Paddington Loop to get a 4Mile run in.

Sunday, December 19, 2010

Today's Run - 12/18 & 12/19

We started off our holiday week by staying with our college friends in Norther Virginia. Although I am struggling with a head cold I was able to get in a couple of quick runs to start out Sunday and Monday morning. The winter weather was in full affect with temps in the 20's and brisk winds. The neighborhood of south riding is considerably more flat than my normal running locations. The hills that I did find were a long constant grind that you don't realize that you are climbing until you realize the effort you are expending to maintain a pace.



Friday, December 17, 2010

Travel and Head Cold

With all my travels lately I should have known I would get a head cold. After getting back from Minnesota I started getting a head cold. I have taken a few days off to recoup to get healthy. We are traveling for the Christmas Holiday to Washington, DC. I hope to be healthy and get the opportunity to do some nice runs outside.

Tuesday, December 14, 2010

Today's Run - 12/14

I am traveling again, this trip is to Eden Prairie, Minnesota. After a long day of travel on Monday, it felt good to getup and run this morning. It is extremely cold here with recent snow on the ground. I decided not to run outside primarily because with the snow I was worried about running on the roads with no shoulders or walking path. I headed to the hotel Gym and to hit the tread mill. I did a quick 3Miles with intervals.

Monday, December 13, 2010

Training Plan Please

I need to work to build my training plan for the National Marathon in March 2011. I have about 16Weeks until race day. I feel like I am building a base with a good frequency of runs but I am concerned that I am not getting in the required mileage.

I have started to look for training plans and there are a few out there that are pushing the norm of 20+ mile runs. There is a good article in running times about the approach of the Hanson-Brooks Distance Project in Running Times. The idea behind this training program is to build stamina through tough and fast workouts on limited distance. This may work with my schedule and help focus me on speed work.

I will continue to look and build a schedule that will have me in serious training by early Jan.

Sunday, December 12, 2010

Today's Run - 12/12

I was out late on Saturday night for a holiday party. Sunday morning was dark and cold, so I decided to get an extra hour of sleep. I spent the morning with Ella doing some holiday and grocery shopping. I was not feeling to good in the early afternoon, just a little tired and groggy. I decided to go for a quick run to see if I could shake off the cobwebs. A 3.5Mile run worked like magic!

Saturday, December 11, 2010

Today's Run - 12/11

I was tired from the week of travel and meetings but I wanted to get out for a good run. I was happy to get outside and run in the fresh crisp winter air. I put together a few old routes to get a little over a 10K distance. I ran this with an 8:27 average pace and 88spm cadence. The 5th mile was a more difficult than the others due to the change in elevation. I rebounded in my 6 with my fastest full mile.

Thursday, December 9, 2010

Today's Run - 12/8 & 12/9

Traveling again this week, this time to Dublin, Ohio. I was tempted to bring my cold running gear to run outside but left it at home. I opted for two runs on the treadmill in the hotel fitness center. My first run was about 3.5Miles with 1/4Mile pickups and working to get a 5K under 25Mins.



The second run was a simple 5K easy run with negative splits.



My turn over rate seems to dropping and my cadence has been the mid-high 80s with my last few runs. I will work to continue to increase my cadence to 90spm.

Tuesday, December 7, 2010

Today's Run - 12/7

The cold weather streak continued into this week with temperatures in the high teen's and low 20's this morning. The wind chill made made it a bit colder and I felt like I was running into a head wind in the open areas of my route.

I did the Paddington loop and Q2 to get a little over 6Mile run in. In the Q2 section, I found an area of new development where the construction team has cleared a trail road. I did a quick run down the trail to see how the land clearing activities for the new section of the neighborhood was going. I stopped to watch the early morning light start to shine on the newly exposed landscape. It was nice to catch my breadth and see a peace view.

This was a pretty good run. I am staying on the 8:30 pace pretty well. I feel good while running at this pace and I could easily maintain a conversation if required. My legs feel good and I can see my heart rate is pretty well under control.

In the next week or so I will layout the training program for the spring marathon. I can tell that I will want some speed work soon.

I am traveling this week and expect that the remainder of my runs will be on a hotel treadmill. The weather reports for Dublin, Ohio appear to be cold, windy and snowy.

Sunday, December 5, 2010

Today's Run - 12/5

We had a dusting of snow on Saturday night and I was excited to get out and see the frosted landscape. The temperatures were still in the high 20's when I left just after sunrise. The air was crisp and relatively calm with a few wind gusts in the exposed areas of my route. There were some black ice areas that I avoided by running in the roads versus the walking paths.

Saturday, December 4, 2010

Today's Run - 10/4

I was looking forward to my Saturday morning run since early this week. I was planning to make this my first long run in preparation for starting my marathon training in mid Dec. This run of 6.2 Miles was not much farther than this weeks runs, but it was the longest run since the marathon. My pace and leg turn over is a bit slower than I would like. I expect that it is that I am starting to build my mileage base. I will continue to monitor and work to increase while being mindful of not going to far to fast.

The temperatures fell in to the high 20's with 5mph winds. My I decided to add a running vest to my outfit this morning and I was very comfortable.


Thursday, December 2, 2010

Today's Run - 12/2

The winter weather returned and it was in the low 30's when I headed out this morning for a 5Mile run. Although it was cold, I was comfortable in my running tights, shorts, long sleeve tech shirt, hat and gloves. I choose to run the Paddington Loop and in Q2 Section to get some good rolling hills.


I am starting to build my mileage and I am looking forward to a longer run. This weeks runs have been good a mix of base miles from 3-5Miles. I am anxious to get a 8-10Mile run in soon.

Wednesday, December 1, 2010

Today's Run - 12/1

The winter chill eased yesterday and developed into a late fall rain storm. Since I did not run on Tuesday I was anxious to get out and run. When the alarm sounded at 5:30 this morning I was happy to see the significant rain has moved out of the area. The overnight rain left the path wet and covered in fallen leaves. I ran the piper / paddington loop and found I was running into a head or cross wind almost the entire time. The wind definitely affected the pace and effort of the run.

Monday, November 29, 2010

Today's Run - 11/29

I decided to switch up my run schedule this week and do Mon, Weds, Thurs runs so that I could play poker on Monday night. I am also thinking I will try to work in a few days of cross training over the next few weeks.

The winter weather continued this morning, it was in the high-teens and dark when I headed out. I ran an old familiar route to the Darby Loop, Out to 250 and then through the Scottish Homes to get about 5Miles in. This is route has some good hills and flat sections combined with good view of the equestrian center. I was able to get the timing of my run so that I could run into the sunrise and see much of the nice scenery during my run.

My legs still feel pretty rested even after the Spinning on Sat and the 4 Mile run on Sunday. I was not blazing fast this morning. I was able to maintain a comfortable 8:30 pace.

I will start building my mileage for the next training program to start in early / mid Dec. I will do a 7-8 Mile long run this weekend and a 9-10 Mile the following with smaller runs filling in the weekday runs.

Sunday, November 28, 2010

Today's Run - 11/28

We went to ACAC yesterday and I did a spin class instead of running. It was great to get back to the Gym. I had forgotten how much of a luxury it is to have a nice place to workout. The spin class was good but not as hard as I remembered, most likely because my legs are overall cardio condition is improved. After the first 15mins of class I started to see the similarities in the class with running. We did tempo work, speed and endurance work. Even with the similarities I found that I still wanted to run, and it took a lot of not to get on a treadmill. I expect that a Tri will be one of my 2011 goals.

The weather has started to transition from the fall to winter. The temperature dropped significantly over night, falling into the low 20's and high teens. I pulled my winter gear out last night and was comfortable running in tights, shorts, long sleeve-tech shirt, hat and headlamp. I was out just before sunrise and it was quiet and dark for my run.

I am starting to build my base of miles in preparation of starting my next training program in early December. I decided to do a 4Mile tempo run at 8:15 pace (~10K pace). The route had some good hills and I did a pretty good job sticking to my pace. I speed up for the last ~1/4 Mile.

Friday, November 26, 2010

2010 Boar's Head Inn Turkey Trot Results

2010 Boar's Head Inn Turkey Trot Results are posted.

Ella and I finished 369 out of 1163 runners. Our time was a bit better than shown due to the race only having clock time and not a chip time. My Garmin showed under 30Mins when we crossed the finish. I look forward to running it again next year.

PLACE NAME               S AG DIV   DIV/TOT  TIME   PACE
===== ================== = == ===== ======== ====== =====
369   Douglas Morrison   M 35 M3539  15/39   30:32  9:51

Thursday, November 25, 2010

Today's Run - 11/25

We ran the Boar's Head Inn Turkey Trot this morning. Emily ran / walked with Wes in the stroller and I ran with Ella in the jogging stroller. This is the 2nd year in a row we have run this, after a few years off. I am glad this is becoming a tradition again. I really enjoy this race because it is big enough to feel like a race but casual enough to be fun. There both ends of the spectrum of runners, guys blazing sub 6min miles and kids running there first race. The course is challenging with some good hills which makes it a bit more fun for a short race. The CTC and The Boar's Head Inn put on a great show with food and drink.

The weather held up for the race with overhead clouds and temps in the forties. We had to start in the back with all the strollers and it was very tight. Ella and I weaved our way for the first mile and half until the crowd of slow runners / walkers thinned out. With the crowds in the first mile, Ella and I averaged just over a 10Min mile pace. The second mile on the course has significant hills but we cranked up the pace a bit to 9:37. As we started to pass trotters that went out faster than they should we heard comments like "That is embarrassing to be passed by a guy pushing a stroller!". But the best one I heard was "Go Dad!" from a spectator watching Ella and I chase down a group of costumed runners. Ella and I crossed the finish line just under 29Mins after doing the third mile in 8:15.

Here are some pictures of us, enjoy and Happy Thanksgiving.





Wednesday, November 24, 2010

Today's Run - 11/24

A quick 2Mile run this morning around the lake and back. I started at an 8Min pace and then went down to 7:42 for the second mile. This is a pretty flat route with some small rolling hills.

I am still trying to figure out why my heart rate jumps way up to 180 in the first 4mins of my run and then flattens out to mid 150-160 after I get going. This may be my body adjusting to the exercise and then levels out once everything is working.

I am looking forward to the Boar's Head Inn Turkey Trot tomorrow. Hopefully the rain will hold off and Ella and I will get a good run in. I need to get the jogging stroller tires filled with air this afternoon or we won't be going anywhere fast tomorrow.

Tuesday, November 23, 2010

Today's Run - 11/23

A nice 5K run this morning in prep for the Boar's Head Inn Turkey Trot. I am excited to run the turkey trot with Ella in the stroller. This means that I will be starting in the back of the pack, but we will work our way up. The goal will be to be under 27Mins.

I did the Darby Loop which is a small lollipop route with some good hills. I was not pushing to hard, but worked the negative splits from 8:20 down to 8:00min mile pace. It was warmer this morning that the last few days and I was comfortable in my long sleeve shirt and shorts. I am getting out early even though I only have a few miles to run. It is nice to get my run in and have time to enjoy the morning with the family.

My legs are feeling good, but I am amazed how hard it is to run fast. Switching from the longer slower runs to short fast distance really pushes my legs and heart rate differently. It is not that I like the longer run pace better, it is just different to be back working on speed. I did a little bit of speed work in my last marathon training and hope to add more as I prepare for the National Marathon in March 2011.

Sunday, November 21, 2010

Today's Run - 11/21

A single mile run this morning to complete my first week of recovery after the marathon. So far the recovery is going well but I am anxious to pickup my mileage. I also hope to get back to the Gym to do some cross training.

The temp was in the mid 30's and it was another calm crisp fall morning. I decided to do the Paddington loop to get in my mile because it has a good set of hills and a few views of the golf course. I picked up my pace goal from yesterday and ran this mile at my 5k pace.

Saturday, November 20, 2010

Today's Run - 11/20

I got to sleep in a bit this morning and headed out just after sunrise. The fall weather is here and a frost covered the ground. My running sleeves and gloves kept me warm as I adjusted to the elements during first mile.

I headed out for 3Miles and quickly decided to see if I could manage an 8Min Mile. The first 2Miles were pretty simple but the last mile had a section of hills that made this a challenge. I complete the 5K at 24:30 and it felt good with an overall pace of 7:55 which was right on my 5K pace time.

Thursday, November 18, 2010

Richmond Marathon Pictures

Brightroom posted pictures of me from the 2010 Richmond Marathon here

Most of these pictures were from Mile 22 and I was struggling. The pictures after the race are good with James and I together.






Today's Run - 11/18

I am traveling again to CT, which has hampered my running this week slightly. I missed my run on Weds to catch the 6:30am Flight to NYC. Since I am still in recovery week missing a 2Mile run is not a big deal, so I decided to go 3Miles on Thursday.

I headed out on my normal out and back route. It was dark and I had my headlamp on to light my path on the sidewalks. My legs are recovering from the marathon with little soreness or issues. I tried not to push to hard and was able to do negative splits starting just below HM pace and finishing at about a 10K Pace.

Tuesday, November 16, 2010

Richmond Marathon Results

Official Results for the 2010 Richmond Marathon are posted here

Name: Douglas Morrison
Bib Number: 2021
Overall Place: 1890
Sex Place: 1273
Age Place: 205
10K: 00:55:30
Half: 01:55:17
20M: 03:01:35
Net Time: 04:17:27
Clock Time: 04:19:46

An all-time record of 16,106 runners participated in this weekend’s events. The 26.2-mile SunTrust Richmond Marathon drew in 4,952 runners, while the McDonald’s Half Marathon had 6,605 and the HCA Virginia 8k had 4,549 participants.

Today's Run - 11/16

My first run after the marathon to start my reverse taper.  I was not sure how I would feel when I headed out.  My legs are feeling good with limited soreness in the quads and calf muscles.  I am tell that massage helped speed up the recovery and that my legs are stronger than they were in the spring.  

The recovery mile run this morning stretched my legs a bit and it felt good to get back on my feet.  It was raining and dark but relatively warm.  I had to get out early because I had an early work meeting, so I was out and back before 6am.

Sunday, November 14, 2010

Today's Run - 10/13

Emily, my Dad and James left our hotel at 6:15 for the race. We stopped grabbed a bite to eat and were downtown shortly by 7am. We found our way to the starting line just as the 8K race started. James ran the Richmond 1/2 Marathon, we looked for a spot out of the wind and cold to wait out James start. I also got to see Laura, Marty, Heather and Kyle before they started their speed walk of the 1/2 Marathon. It was a great to see them before the race started.

After the start of the 1/2 Marathon, I checked my runners bag and headed to my corral. It was starting to warm up and I felt good standing in the mass of runners with the sun shining. I waved to Emily and my dad as I headed out.

I worked to start slow, but it was tough as the crowd was moving pretty quick. But I was able to start with 9:30 mile and work down from there. Early into the 2nd Mile I bumped into a CTC Marathon Training member Zen. We ran worked together to maintain a 8:30-9:00min pace. We ran together for the first 13Miles or so but got split up. After 17Miles I started to struggle, I was still wearing my hat and racing sleeves, so I worked to shed those to cool off. At mile 16 I was able to see my friends Trish and Cheryl. It was a huge pick up as I continued to work through and mile 21, I started to get a few leg cramps forcing me to walk for a few stints. I continued to battle the leg cramps through Mile 24.5 where the pull to the finish kicked in. I turned the final turn onto the downhill stretch down Cary St. As I ran down the road I saw my friends Doozie and Dawn cheering me on. Another block and I saw my Dad, Emily with Ella and Wes, James, Jim and Liz. I slapped my dad's hand and headed to the finish line to cross with a chip time of 4:17:26.

I really enjoyed this weekend and the support from family and friends. We were able to celebrate my Mom's birthday, and James and my running. As a birthday gift I dedicated the last 2.2 Miles to mom. I am happy with my race even though I did not break the 4Hr mark. I improved my time Marathon Time by more than 11Mins. Looking back at the race, the thing that stands out is I was over dressed with my hat and racing sleeves as the temps went from the 30's to the 60's. I will take these lessons learned and incorporate into my training for March.

Thursday, November 11, 2010

Today's Run - 11/11

A simple 2Mile run this morning. I took it pretty easy half marathon pace and head back to the loop around the lake. These small runs leave me so unsatisfied and wanting more.

All the training is done, and now I start the long wait to toe the line for the Richmond Marathon. The last 20 Weeks of training have been great! I feel like a stronger runner than I was when I started the program. I am excited and more prepared to run the race. I believe I have a good probability of reaching my Sub 4Hr goal.

Wednesday, November 10, 2010

Today's Run - 11/10

I did the Paddington Piper Loop and Cottages track this morning for the 3Mile run. I basically did a tempo run @ 8:30 pace with a pickup at the end. I felt good and my legs are in good shape even though my right hamstring has been a bit tight. The temps have been perfect for the morning runs. I wish it were a bit more light because I would be lost without my headlamp.

I am getting excited about the race. It is hard to believe that we are 3 Days away!

Tuesday, November 9, 2010

Today's Run - 11/9

After all these weeks of training I finally find a spot in the 'hood that I can do track work on. The path around the lake is ~1/2 Mile and this works out great for 400 / 800 M pickups. It is a bit boring running in circles but at least it is pretty flat.

I did 5x400 with 2min jog after a 1 mile warm up. I was able to do all the 400's in under 2Mins, so this basically turned into 2mins on 2 mins off drill. I was happy with my pace for these, all well under 5K pace.

This was my last real workout before the race on Sat. Next couple runs will be a few miles each.

Sunday, November 7, 2010

Today's Run - 10/7

I got an extra hour of sleep last night because of the end of Day Light Savings Time. It was still in the low 30's when I headed out but it was light. A pretty uneventful run, but I worked on my pace to see to if I could do 5K in under 25mins on the hilly Paddington and Piper Loop. First Mile is a set of rolling hills, the second mile is down hill, and the last mile is a long up hill. I had forgotten that with the shorter races you are working the entire time. Unlike with distance running you can take a break and push harder to make up time. With 5K you have to run fast all the time. I could feel this in my heart rate more than in my legs.

My legs are feeling good as I go into my last week before the race. My right hamstring is a bit tight, but loosens up after a mile or so. I will continue to stretch it this week.

Saturday, November 6, 2010

Today's Run - 10/6

The last long run of the CTC Marathon Training Team was this morning at the UVA Track and Bellair. I headed out with another runner into the dark morning and headed towards the hills of Bellair to start our 7mile run. We started much faster than usual and my heart rate shot up pretty quick. After a bit we settled into a 8:40 pace. We did the hike out to Bellair then headed back to the UVA Campus and hit the Park and then back to the UVA Track. We finished the 7Mile run with a .1 Mile sprint. Overall this run was much faster than I will run for the marathon but it felt good to run faster and a little harder than normal long runs.

We have started the official 7Day countdown to the Richmond Race. I am excited to run this race and spend the weekend with friends and family.

Friday, November 5, 2010

Today's Run - 10/5

Due to rain in the morning, I moved my Thursday run to Friday. I headed back to the Q2 Section of Glenmore to get in my 4Miles with Hill Pickups. I ran splits at a Half Marathon Pace then did 0.1 Mile hill pickups. The hill pickups changed ~30Ft over 0.1Mile. I did all the Hill Pickups in under 40 Secs and worked to get faster for each.

Wednesday, November 3, 2010

Today's Run - 11/3

Another dark cool morning for my run this am. I can tell my legs are recovering from the training efforts as they are feeling extremely light and fast on these shorter runs. I worked on negative splits again today and was able to hit the splits at an easy pace.

Excitement is starting to grow for race day. I know a number of others that are running the 1/2 Marathon and Marathon so it is fun to connect with them on how their training is progressing. I have my travel plans pretty well worked out and am working to get the pre-race dinner and post-race activities planned.

Tuesday, November 2, 2010

Today's Run - 11/2

The first run of my taper felt different than many of my Tuesday runs. With 2 full days of recovery since my long run my legs felt oddly light and nimble when I headed out. It was hard not to break into a full sprint to see how fast I could go. I kept hearing coach saying, "Run Easy!" and I was able to control my desire to go all out. I worked again on negative splits starting 1/2 Marathon Pace and heading south from there. The out and back course is down hill for the first 2.5Miles and uphill for the back 2.5Miles. Doing this on negative splits is a good accomplishment.

The fall weather is here and it is great for running! The temps was in the low 30's and I was comfortable wearing shorts, tech shirt, running sleeves and gloves. My only gripe is that it is staying darker longer. I have a good headlamp but mentally I know that I am running in the dark because of the limited long distance visibility.

Great book on Running

I read "Born to Run" by Christopher McDougall in Sept and could not put it down. A great story about running, human nature, running industry and ultra marathons. It is an easy read that will have you exploring the physical and mental challenges of running while learning about the origins of how and why we run.

New Mile Marker....

I passed a new mile marker last week, I had a private thought of happiness and forgot to mention it here. I passed 1,000 Miles running in 2010. In training for 2 Marathons this year I invested 16hrs of time and logged more than 100Miles a month of running. I track every run and can see the improvement in then numbers and the way I feel about my running.

Sunday, October 31, 2010

Track Me in Richmond

You can sign up to receive texts or emails of my splits in the Richmond Marathon on the CapTech Runner Alert for the 2010 Suntrust Richmond Marathon.

Saturday, October 30, 2010

Today's Run - 10/30

Last long run of my training program today. With all my reading about the "Wall" lately, I wanted to make sure that I was well carbo loaded. I picked up some Gatorade Pro Series Prime Carbo Drink and had one on Friday and one with breakfast. I also packed a few extra GUs just in case I got hungry or needed a pickup late in run.

I decided to run the C'Ville 10 Miler Course and use the UVA Track to get my 22Miles in. I started out slow working to do negative splits. This worked out well for the first loop through the 10 Miler course, but the second loop was a bit slower. The hills on the second half of course really took their toll on me.

I worked on my GU use trying to use it every 50mins or so. I drank lots of water and a little bit of powerade.

Running the C'Ville course was a lot of fun because it takes you through campus and around town. The football fans were out tailgating by 7:30 and I saw people drinking beer by 8am. I was able to circle the Stadium 3 Times and as I finished my run I passed streams of fans heading to the stadium for kick off.

It is hard to believe that the training is over, I am 2 Weeks out from the Marathon. I feel like I am a stronger runner now than starting and look forward to the race. I hope that I am able to remain healthy as I work through my taper.

Thursday, October 28, 2010

Today's Run - 10/28

I headed back outside today for a 4Mile run. It was still a bit warm for a fall day in CT but it was a nice morning for running. Not a very fast run this morning, but worked on negative splits even though it was a downhill out and uphill back.

Wednesday, October 27, 2010

Today's Run - 10/27

I would have normally run outside even in the rain but since I was still recovering from last week I decided to run on the treadmill in the hotel. I figured it was just 5Miles, how bad will it be? The treadmills are located in a small room next to the pool. The limited air circulation and humid air made this a very difficult run. I was completely dripping when I finished and happy to get out there. I was happy to see that my Garmin and footpod were registered close to the same distance the treadmill did.

Tuesday, October 26, 2010

Today's Run - 10/26

I am traveling again to CT which always makes brings an interesting twist to my training. Since I rearranged my schedule last week because I was a bit under the weather, I had 9Miles with track work today. It was dark and cool when I headed out out on my normal path when running in CT. With the help of Google Maps, I scout a high school track along my route. With a good 1.5Mile warm up I arrived at the track to do my speed workout. I did Mile pickups at 10K Pace with jogs in between. I forgot it was supposed to be 2Mile pickups, but this was still a great workout.

Monday, October 25, 2010

Are you insured incase you hit the wall?

The Boston Marathon sellout in 8hrs and the fact we are in Marathon season seems to have created a huge marathon buzz in the news. A couple articles about the science of hitting the wall with information from Benjamin Rapoport,a medical student and doctoral student at Harvard and the Massachusetts of Technology. One from NPR and one from UPI. Both talk about the need to hydrate and carbo load. that reminds me, I still need to work on my nutrition plan for my upcoming race.

On another note, my friend passed along an article that discusses the paradox of medical insurance for long distance runners and high percentage of injuries while doing something that is supposed to be healthy. You can find the NY Times article here

Sunday, October 24, 2010

Today's Run - 10/24

I continue to feel better and I feel the couple days off last week really helped to start me on the road to recovery. I decided to run 5Miles this morning to see how I felt after the mid-distance run yesterday. My right hamstring was a little tight at the start but loosened up after a mile or so. I worked on negative splits and gauging my perception of effort on the hill climbs. My new shoes felt good, I could tell the difference in the cushioning and fit. This pair of shoes should be broken in by race time.

New Kicks!



I Headed down to Ragged Mountain Running Shop to pickup a new pair of Asics GT-2150s. I have been rotating between 2 pairs of 2150s in sizes 9 Wide and 9 Regular. My left foot and right foot are about a 1/2 size different. My right foot is a little tight in the size 9, but it fits my left foot perfect. In rotating between the 9 Wide and the 9 Regular, I have grown to like the snug feel of the regular. I decided to get a 9.5 Regular to see if I can get the tight feel of the regular shoe, but a bit more length for my right foot.

I also got the Run Shoe Tracker for my iPhone to help me keep track of the number of miles I put on shoes.

Saturday, October 23, 2010

Today's Run - 10/23

I am on the mend with my cold and I felt better this morning than days before. I got a pretty good night sleep and was up early to meet the running group out at one of my favorite locations, The Green Springs Historic District. A true fall morning as we headed out, dark and low 30's with still crisp air.

I had switched up my running schedule, so this morning I ran 9 miles. I worked to keep it at Marathon Pace. I felt pretty good, but could tell that I was still a little drained from my cold.

Thursday, October 21, 2010

Today's Run - 10/20 & 10/21

I came down with a cold this week and decided to rest rather than do my Weds / Thursday runs. I spoke with Coach Mark L today to adjust my workout plan. We decided to move my long run from this weekend to next weekend and extend my track workout on Tuesday to 9miles with 2Mile Pace Pickups. I will do a moderate run on Saturday, maybe 10Miles.

I am traveling next week which will add another wrinkle to my schedule. I am already feeling better, but am curious as to why I seem to get sick whenever I get a break in training. I am hopeful that shortening my taper from 3 to 2 weeks will let me stay healthy.

Tuesday, October 19, 2010

Today's Run - 10/19

Dark and cool as I headed out this morning for my run. The track workout called for 1 mile Repeats at 10K Pace with 400Meter breaks. I think this would have been much easier on a flatter route, but I did the best I could considering. My 9mile route had tackled 3 of the biggest hills in the neighborhood. I felt pretty good during this run, but the last few miles were difficult.

A Family Tradition - Boar's Head Turkey Trot

I registered Emily and I for the Boar's Head Turkey Trot 5K on Thanksgiving Day. I am always excited to run this race. Last year I set a 5K PR and hope to do improve on that this year. This is a pretty hilly course so it will take some effort not to go out to fast. Emily will walk / run and I will come back to find her once I finish. The question will be if the kids ride along with her.

Here is the race course:


Monday, October 18, 2010

New shoes before the race?

I have been alternating between 2 pairs of Asics 2150s since June and racked up about 300Miles on each pair. I am coming to the end with these shoes and I can feel the classic traits of needing new shoes. The shoes have lost that perfect balance of new shoe but broken in feeling, they are starting to smell from the long hot runs of the summer, and the bottoms are starting wear out in the classic overpronater spots. I expect that I can go another 150Miles on these 2 pairs, but that will put me right in the middle of Nov and the Richmond Marathon. I think I should get a 3rd pair to bring into the rotation before the race. If I am going to do that I better act on it in the next week and get the new pair broken in while I taper.

Sunday, October 17, 2010

Today's Run - 10/17

The perfect fall weather continues to be great for running. I decided to do a simple out and back route to get a 4miles recovery run this morning. I was feeling rested and not to sore from the 15miles on Sat. I did have a weird twitch on my Achilles when I started walking in the morning. It continue until I started running and then it stopped... a bit unnerving but it did not hurt, let's hope for the best. Once I got going, my legs loosened up pretty well and I was able to get into a pretty good pace. The out and back was downhill for mile 2 and up hill for mile 3. Considering this, I am happy with the split times and overall pace.

Saturday, October 16, 2010

Today's Run - 10/16

This weeks long run was at White Hall Vineyards. It was cold and crisp this morning when we headed out just before sunrise. It took me a bit to get going this morning and my heart rate shot up once I started running but calmed down after the first mile and half. This course seems to be flat, but in fact you are always running up or down hill. With the up hills being typically long and shallow slope. I started out slow and had negative splits for my first 7 miles. Mile 8 had a significant up hill slope and miles 9 through 12 were a slow up hill grade, but my times were still in the low to mid 9min pace. I finished up pretty well with miles 12-15 considering the up hill finish. Overall my pace was 9:09, which is just a bit slower than my marathon pace. Coach would say I went out too fast...

I was surprised that how fast the first 5 Miles went, I stopped for water and had a GU. I had another GU Chomps at mile 10.5. It was such a cool day that I did not drink to much Gatorade or water, but felt well hydrated.

Thursday, October 14, 2010

Today's Run - 10/14

Dark and drizzling when I headed out this morning. I had my headlamp and a rain coat on. After the first mile I questioned by I wore the coat, but by Mile 2 it was absolutely pouring down rain and I was drenched. Once my shoes soaked through and felt like cement I figured I should have some fun. I ran through every puddle and rain runoff I came across. I felt like a kid playing in the ran. At Mile 4 there was lighting in the area so I decided to head home to be safe. I had to cut my run short and miss my hill pickups, but overall it was a good run.

Wednesday, October 13, 2010

Today's Run - 10/13

An easy recovery run this morning. My legs are still a little store from the long run this past weekend and Monday workout.

Monday, October 11, 2010

Hitting the Wall

I have been thinking about my long distance runs and the concept of hitting the "Wall" at the later miles. The more I learn the more it reinforces the need for good hydration and nutrition before and during the race to ensure the body has enough fuel to make the entire race.

Asics blog had a interesting post on the Wall and how to avoid it here.

An interesting article on MarathonAndBeyond.com on science behind hitting the wall, here.

Sunday, October 10, 2010

Today's Run - 10/10

A good recovery run this morning that I was feeling surprisingly good after the long run.

Saturday, October 9, 2010

Today's Run - 10/9

The CTC Marathon Training Team headed to Free Union for our run this morning. It was cool and very dark this morning as we headed out. The group got split up a bit because the Buck Mountain Half Marathon was also using the route for the race. I headed out a lone and ran the first 10miles by myself. I worked at starting out slow and gaining speed. The first few miles of the route are all down hill, the second half of the course is all up hill. After 10miles I linked up with another runner for the next 11miles. It was much easier running this hilly track with someone to pass the time. We worked at a pretty good pace considering the changes in elevation.

My legs felt pretty good up to the last mile or so. I was able to mentally stay with the run and my legs did not cramp. I drank lots of water last night and during my run which I think really helped. I found that I was very hungry at about mile 17 even though I ate a good breakfast and had sport beans / chomps during the run. I will need to continue to work on my nutrition to ensure that I have enough energy to complete the runs without cramping.

This was a strong run and one that I have been worried about completing.

Thursday, September 30, 2010

Today's Run - 9/30

I ran after work, dinner and putting the kids down. I left the house and it was dark and raining. Running in the rain was nice and cool, my head lamp lit my path pretty well.

I did my standard Darby loop, 250 and Scottish Homes to get in the 6miles. I did 6 Hill Pickups on a 160 meter hill with 30 feet of elevation change in the Scottish Homes section. I felt pretty good doing the pickups and found that my mile cool down was pretty easy compared to the hill work.

Tuesday, September 28, 2010

Today's Run - 9/28

I had to start early this morning to get in my 8miles. I broke out the headlamp and headed into the humid darkness to do 1/2Mile Pace Pickups with 1/4mile rests. I did the first mile pretty easy and then started the pickups. This was made difficult because the route was not flat. I was pretty good on being able to match my pace pickups with relatively good slopes, but it was not easy. I did 8 Pace pickups with pretty consistent splits.

Sunday, September 26, 2010

Today's Run - 9/26

A good recovery run after the breakdown yesterday. My legs felt tired this morning at the start, but after a 1/4mile I started to feel pretty good. I worked on negatives splits and was happy that I picked up the pace by 10-15 secs a split.

Saturday, September 25, 2010

Today's Run - 9/25

A complete meltdown at mile 17.5 and ended up walking the last 2miles. Started out fast and could not hold the pace. I was still fatigued due to the travel during the week.

Thursday, September 23, 2010

Today's Run - 9/23

I missed my run yesterday due to traveling, I slept pretty well but was still very tired this am. The weather was cool and crisp this morning and I enjoyed the run. My pace was well off, which I explain by travel fatigue. I put in an extra mile or so this AM to make up for my missed run yesterday.

Tuesday, September 21, 2010

Today's Run - 9/21

Traveling again to Eden Prairie, MN. When I started running it was dark, cool and rainy. Overall this was a really good run, I was happy with the pacing and felt well recovered from the weekend runs.

It appears I had some troubles with my watch during the run. The GPS seems was not hone in on my proper starting location. I also accidentally stopped the tracking when I tried to lock the bezel.

Sunday, September 19, 2010

Today's Run - 9/19

I pushed my recovery run to this afternoon because I had a late night with a work issue. I was still tired for the lack of sleep and the race. Overall my splits were pretty good considering the heat, my lack of sleep and the recovery from the race.

2010 Pepsi 10K Results

Pepsi 10K Results are posted. I finished 126 overall and 11th in my age division.

PLACE   NAME              DIV   DIV/TOT  TIME  PACE 
=====   ================= ===== ======== ===== =====
126     Douglas Morrison  M3539 11/31    47:58 7:45

Saturday, September 18, 2010

Today's Run - 9/18

For today's run I ran the Pepsi 10K Run to support the Special Olympics. I did a 2 Mile warm up run before the race to stretch and to get some extra miles in for the week. I was in a time crunch to meet the family for a birthday party, so I decided not do an extra cool down mile after the race.

My target for the race was to be under 50Mins, as I thought a 6min improvement over last year would be a good showing. I was not supposed to run all out for this race, but once I got in the groove it was hard not to push. I probably started to fast, but was able to run negative splits for the first 3Miles. Mile 4 was a difficult stretch but I was able to regain my composure and run negative splits for miles 4-6. I pushed hard in the last mile 1.2Miles to finish in 47:55.

This was 8mins faster than my last year race, and a new 10K PR!

Thursday, September 16, 2010

Today's Run - 9/16

Another recovery run as I start to taper for the Pepsi 10K on Sat. I have not signed up for the race because Emily and I were planning to get a weekend away. With my travel schedule we decided not go away and I may get to run the race.

The splits where pretty level and I felt good during the run.

Wednesday, September 15, 2010

Today's Run - 9/15

A great way to start a birthday is with a easy 4Mile recovery run. I look for a new route this morning and it worked out pretty well. Fall weather was awesome, but it was a little dark in the morning when I headed out.

Tuesday, September 14, 2010

Today's Run - 9/14

Traveling to Connecticut again and the early fall weather is awesome for running. On tap this morning was 6Mile with 1/4Mile Pace Pickups. I did my usual out and back route, the out half is pretty much down hill and the in half is up hill. I was pretty happy with the overall pace and the pickups.

Sunday, September 12, 2010

Today's Run - 9/12

Extremely tired legs when I headed out this morning on a 4Mile recovery run. I worked through it and my legs felt better at the end of the run. My splits were increasing in pace, expect for mile 3 which is a considerable amount of hills. Not a bad run to finish up a good week of running.

Saturday, September 11, 2010

Today's Run - 9/11

An awesome long run this morning in the Historic Green Springs District. I meet up with Zen and Becky early into my 17+Mile run. We worked to maintain an average 9:10/mile pace and did it over the entire run. I did struggle with my cadence on this run because the other 2 runners had a slower or longer stride, so when I matched the groups strides my cadence fell below my target of 86rpms.

Overall this run was a big confidence boast for me. Lately, I have questioned if the 9min mile pace was achievable for me. I feel like I have a good shot at it based upon this run and where I am in my training for Nov.

Tuesday, September 7, 2010

Today's Run - 9/7

The early fall weather continued this morning and was totally awesome for my run. This mornings 8Mile run was the longest weekday distance for this training program. Overall this was a great run, I warmed up in the first mile or so and then worked on negative splits and doing speed pickups. Overall I did pretty well increasing my speed, the kicker on this was the hilly sections which did hurt a couple of my splits. I would consider this a hill pickup run because of the changes in elevation.

Sunday, September 5, 2010

Today's Run - 9/5

The fall cool weather continues to be awesome for runs. A quick recovery run this morning on sore legs from my long run yesterday. I was able to average a 8:28min pace. I continue to improve my cadence speed averaging 87 on this run.

Saturday, September 4, 2010

Today's Run - 9/4

Back in C'Ville for my long run with the CTC Marathon Training Team. The Women's 4Miler was today so many of the women runners where not with the team that met at the UVA Track. My run this morning was better than the last time we ran here. The route is a combination of out and back loops with a mile run on the track between loops. The portion of the run in Bellair is hilly. I was happy that I avg a ~9min pace.

Thursday, September 2, 2010

Today's Run - 9/2

Still in Eden Prairie, MN and I awoke to a rainy cool morning. I headed to the hotel gym to use the treadmill and found that they were all being used. I looked outside and it was not raining to hard so I decided to give it a go. I decided not to run the lake loop again and headed out on the local roads / sidewalks.

Unfortunately I did not turn on the GPS on my Garmin so the distance and speed was calculated by the footpod. I mapped the route with MapMyRun.com and it was pretty close.



Wednesday, September 1, 2010

Today's Run - 9/1

I am traveling for work again, but this time to Eden Prairie, MN. The hotel I stayed at was located in a business park that had a small lake with a walking path around it. The loop around the lake was about 2 Miles that worked great for my 7Mile run.

It was cool and dark when I started my run. I am really enjoying the start of fall running season.

Sunday, August 29, 2010

Today's Run - 8/29

A quick recovery run on tired legs after yesterdays long run.   It was tougher than I expected to get going this morning, I was a little sore when I started to run.   My heart rate jumped up pretty quick but then settled down once I got moving which probably means I started out to fast.   I targeted a 9min pace for the run and I was able to hold that for the entire 3Miles.    The cool fall weather continued and it was a really nice morning for a run.

Saturday, August 28, 2010

Today's Run - 8/28

The weeks long run was out at White Hall, which is also the track for the 3 Bridges Marathon. There are three one lane bridges, hence the name. This is a very scenic track that runs along side a river and up to the Charlottesville Reservoir. The loop takes you down from the White Hall Vineyards to the river bottom and the out and up to the top of the Damn of the reservoir, then back down to the bottom of the river and out and back Sugar Hollow Road. This is a challenging course to say the least.

I was pretty happy with my run, although I was probably running to fast in miles 3-9. I was running with someone training for a 1/2 Marathon for those miles and his pace was a bit faster than my targeted pace. I am still coming up a bit short on my long runs but I am closing the gap by 1/2 a mile each week. I expect after next week I will be on plan.

I felt pretty good after this run, a little bit of calf soreness but overall not to bad. I think that I need to work on my pre-long run meals. The Banana, English Muffin and Peanut Butter is not holding me all the way through. I am eating Sport Beans / GUs while running, but I think that I am waiting to long or not eating them frequently enough.

Thursday, August 26, 2010

Today's Run - 8/26

Another great early fall morning for a run.  I am working on running negative splits and this morning is the first time that I have done it over any significant distance.   Considering the hills pick ups and elevation changes I am pretty happy with it.


Wednesday, August 25, 2010

Today's Run - 8/25

It was still a little dark and very cool when I started running this morning.   The first hints of fall was in the air made me smile as the hot summer runs are hopefully behind us.    On tap for today was 4Miles at an easy pace.  I started out slow for the first 1/2 mile at something greater than 9:30pace.  I then tried to keep even splits @ 8:30 for the next 3.5 miles.  This worked out pretty well as my average pace was 8:40. 

Monday, August 23, 2010

Today's Run - 8/23

I switched up my running program this week to do my first run on Monday vs Tuesday.  I want to play poker Monday so I figured it would be best to get the run out of the way.

My first tempo run felt great!  This morning was a simple 2 min on 2 min off after a 2 Mile warm up.  I am really working on starting very slow and it was painful to run the first 2Miles in 18:50.  I was surprised how I felt after a the warm up and getting into the tempo splits.    I find it hard to run slow and will continue to practice.

This was the first time that i have used the Garmin for more than just distance and time activities. I liked having the different screens to show current split duration and distance to help with the splits. I had some issues with the Lap Button on my Garmin but overall it was a huge help during the run.  I need to spend some time to create tempo workouts so that I don't need to do tempo repeats and durations in my head.

Sunday, August 22, 2010

Pickle Juice!?! Really?.... Really?

To create my marathon training program, I provided my coach with problems or injuries encountered during training and races. The thing that stands out for me are the calf-cramps during Boston and towards the end of long runs. Scribbled on my training program was the suggestion to drink pickle juice. My first response to this was to think he was joking and remembering a dare I took from my dad in middle school to drink a jar of pickle juice. I won that bet, because my dad made me stop after big Gulp. I don't remembering getting sick after that and I still eat pickles regularly, but I can't say that I have ever asked for a tall glass of pickle juice on ice since that day.

The more I thought about the suggestion the more I started to wonder if pickle juice will really help prevent cramps. I turned to the Internet and found bunch of references showing scientific research on the topic. 

http://sweatscience.com/pickle-juice-stops-muscle-cramps/

I guess I will keep that jar of juice in the fridge after i eat the last pickle.  But I am still not sure I have the guts to put it in my fuel belt on my next run.

Richmond Training Plan Published

I entered my Richmond Marathon Training plan from Coach Mark (CTC and Ragged Mountain Running Shop) into my training calendar this morning. My initial thought was, "WOW! that is a lot of running!"

The plan is much more aggressive and advanced than my plan for the spring race. Rather than just concentrating on grinding out mileage, this plan has tempo work, track work and hill work incorporated. I will also run 5 days a week and the longest run will be 22miles.

With all this and I hopeful that I will break the 4Hr barrier.

Saturday, August 21, 2010

Today's Run - 8/21

Long run with the CTC Marathon Training Team in Keane, VA. I was up and out of the house by 5:40 this morning for for a 30Min drive to Keane. I received my training program on Friday and learned that I needed to do 13-14miles with this long run. I was expecting to do 12, so I needed to get my mind around it.

When I started running, I felt great and started out pretty fast with ~9mins pace. I really need to work on starting out slower at something more like a 9:45min pace. I was able to hold this pace for the first 7miles. At 7miles stopped for a drink and then turned around to run the loop backwards. I am always surprised that my feet feel like lead when I start running again after a break. It took me 1/2 a mile to start feeling normal again. Running the loop in reserve made it seem like I was running up hill for the last half of the run which impacted my pace. I was definitely running out of gas in the last few miles.

Considering this was my longest run in sometime I am happy with the effort and results.

Wednesday, August 11, 2010

Today's Run - 8/11

I ran the Ocean trail again this morning to challenge the humidity and beach traffic. I have determined this may be the most boring route ever! I like the flat and the long distance visibility but the surroundings are repetitive and boring. The later your start your run the more walkers, runners, bikers and cars are on the route.

I did the 3 Miles from the house to bagel shop and then back. On the way back I saw Mark and Tara driving to the bagel shop. I quickly got home to pickup the family and meet them for breakfast.

Tuesday, August 10, 2010

Today's Run - 8/10

Early morning run in the OBX on a Humid morning. The course is pretty flat for the 5Mile run. My mind wanted to run faster than my tired legs, from swimming and beach activities yesterday, could take me.

Mark, Katie and I took the truck up to the Food Lion parking lot. I walked with them for a bit to warm up and then headed out for my run. I did 2 miles in the neighborhood we stayed in last year, getting to remember the house and good times. I then headed back Ocean Trail to the house. I finished 5.30Miles in 48Mins flat. The humidity and head wind definitely taking affects on my pace.

Not bad for a vacation run, will look to do 6+Miles tomorrow.

Saturday, August 7, 2010

Today's Run - 8/7

Today's run with the CTC Marathon Training team was at Riverview Park and setup as a time trial. The goal was to maintain the same pace for the entire run. The basic route is a 2 mile out and back on flat paved path.

I did a 4Mile warm up and a 6Mile Time trail followed by ~2Mile cool down run.

I was happy with my splits as I averaged 8:41 for the warmup and time trial. I fell off on the last 2 miles of the time trial but overall it was very consistent considering my average run has been ~5miles.



Saturday, July 31, 2010

Today's Run - 7/31

Awesome rung with CTC Marathon Training Team today at Green Springs Historic Landmark District. The historic district is a collection of farms from dating back pre-civil war with huge pastures, farm lands and awesome views. The course was a number of out and backs that I pieced together to get 11Miles in on a relatively flat gravel course.

My goal was to slow down and run 11 easy miles at 9:30pace, but I was able to run with a few different groups that where at 8:50pace. It felt pretty comfortable so I stayed with it. My last 3 Miles were pretty much on my own and I fell off the pace back to the 9:30.

This was the best long run I have had in a number of weeks, I was able to complete it all without walking. The temperatures was good and limited humidity. I do like running on gravel but the white running shoes I started with are now a powder gray.

Thursday, July 29, 2010

Today's Run - 7/29

I was not able to run this morning and was happy that a rain storm came in and cooled off the temps and humidity this afternoon leaving the conditions perfect for a late day run. Although tired from work and baby care I headed out after dinner. I was hoping to get in about 5miles, but due to darkness I called it at ~3.9miles with an average pace of 8:31/mile.

My mileage is increasing and I am doing on target to average ~25miles/week for the last 3 Weeks. This is well up from my 15mile/week average in the past 3months. I hope that I am not increasing too fast. I have an unsubstantiated fear that I am behind on my training. I am still finding the long runs to be very challenging, primarily because I am running at a faster pace which is difficult to maintain over the longer distances. I will work to slow my pace on my run this weekend.


Saturday, July 24, 2010

Today's Run - 7/24

A very early run on very limited sleep. We started at 5:30 to beat the heat but it was still very humid. This was the first time on the UVA track and running in Bellair. We did a number of outs and back after doing a mile on the track. Running through Bellair was the best part. A very quiet neighborhood with good hills and limited traffic.

I found that not getting a good night sleep made this run very difficult. I was also pretty ambitious with my starting pace. I struggled through the 3 miles, having to walk a bit.

I am getting used to having the running team. It is nice to meet new people and even see people you don't see to often.

Friday, July 23, 2010

Today's Run - 7/22

After another limited sleep night I decided to run in the evening after work. It was still extremely hot and humid. I did the first 2Miles just ~15:30 and then had to walk a bit. I found my legs wanted to run but my lungs could not cut through the heat and heavy air. I was able to get 3.75 miles in just before dark. It felt really good to in another run this week in preparation for my long run on Sat. My mileage is increasing at a fairly rapid pace, so I need to be careful to not to go to far to fast.

I was able to use my Garmin Footpod to track my cadence and get another metric to track. I am completely digging the Garmin device while running. The jury is still out on the Garmin Connect Website, but overall I am very happy.

Tuesday, July 20, 2010

Today's Run - 7/20

I headed out this morning after a rough night with the baby boy who has colic. Feeling tired but hoping that my run would clear my head and give me energy to tackle the day, headed down a tried and true track of the Piper and Paddington Loop. The weather was not to bad this morning and I enjoyed the run. I was happy with my average pace of 8:26 and splits.

My new Garmin added excitement to get out for a run this morning, and I enjoyed seeing the different stats as I ran. I am trying to determine how to analyze and react to Heart Rate details provided. The Virtual partner is pretty neat, but I think that will take some time to dial into a pace that is challenging and realistic based upon the course. I really want to work on defining workout routines for speed workouts and repeats.

I am in the process of moving my running data from Runkeeper to Garmin Connect and it refreshed my memory of how much running I have done in the last year and the routes around the neighborhood that I created to hit target distances. I am digging the report data and seeing how things like my speed and distances increased since the beginning of the year.


Sunday, July 18, 2010

Today's Run - 7/18

I could not wait another day to get out and try my new Garmin 405cx. I headed out for a quick recovery run on tired legs from yesterdays long run. I was all geared up like an elite runner with my new GPS watch, water belt and sunglasses. An afternoon run was not ideal as the temperature was in mid 90's which really slowed me down. I ran 2.80 miles in just under 25mins.

The use of the Garmin while running was pretty simple. I setup a number of data fields to cycle through during my run. The data fields show distance and time information, heart rate, avg lap time and progress against a virtual partner. The amount of information was helpful during my run, but I had it set for auto-cycle through the screens which I found a bit annoying. I changed the auto scroll off for my next run. Once I finished my run I found that syncing the device with Garmin Connect is a pretty simple process. The information in the Garmin Connect site is pretty cool. I have setup a goals to capture my weekly distances and frequency of runs. After my first run I am very impressed with entire Garmin device and Garmin Connect features and function.

Saturday, July 17, 2010

New Toy

After I cleaned up from my long run this morning, I found a fedex package on the porch. I ordered a Garmin 405CX because my recent struggles with Runkeeper performance / GPS accuracy and looking for more features like the Heart Rate Monitor.

It will be interesting to see how Garmin Connect compares to the Runkeeper site. I expect there will be more detailed data and reporting built in.

I don't know if I will convert completely to Garmin because I really do like the All-In-One approach of using my iPhone. I like a number things about Runkeeper, but if the GPS is not accurate or the app does not perform it is hard to continue using it.

Today's Run - 7/17

I headed out to Free Union this morning for a the CTC Marathon Training Team long run. It was a bit tough to get out of the house by 5:30am to get the run site by 6:00am.

Since my long runs have not been that long I was not to prepared for this physically, mentally or with my gear. I did not bring my water belt or gels so I needed to wait to get water at the water stops every 3 miles or so. I had a good breakfast, but a few Gels would have been nice. I will remember to bring the gear next week.

I course out in Free Union is very hilly mix of paved and gravel roads. The scenery is unbelievable mountain views in the heart of horse country. I enjoyed having a new track to run, even if the changes in elevation made it very challenging.

The weather was cool but very humid. I was surprised on the amount water that was trapped in my shirt and shorts at the end of the run. I was completely drenched to the point that my shoes squished when I ran.

I was working to have a slower pace for my longer run and the hills made that easily. There were two routes to choose from a 13mile or 10mile loop. With my limited mileage in the past few weeks I decided to take the 10mile path. I needed to walk about a mile of this, but overall I was happy to get out for a long run again.

Thursday, July 15, 2010

Today's Run - 7/15

A quick ~4mile run this morning. It was not as humid as yesterday as still pretty cool. There were more people out walking and running this morning than usual. I really worked on my pace and strides trying to get a higher foot turnover rate. I have a hard time keeping count and timing, so right now I am just working on how the different turnover speeds feel.

My Runkeeper application misbehaved again this morning. The application stopped tracking me at about 3miles. The IOS4 upgrade to the iPhone seems to have created a significant amount of instability on the platform, not only for runkeeper but other apps. I am about ready to switch to a Garmin, but then I think about I will still need to carry my phone for emergencies and music. I am probably just putting to much thought into this.

Wednesday, July 14, 2010

Today's Run - 7/14

A very humid morning for my run, when I finished I was drenched. A good mix of hills and flat created a nice run around the Piper / Paddington Loop and Scottish Homes. My pace was pretty good considering the humidity.

Sunday, July 4, 2010

Today's Run - 7/4

A true summer day to celebrate the 4th of July. I headed out at about 3:30pm and it was about 90Degrees with limited humidity or wind. I took my water belt filled with water and Gatorade to help me beat the heat. I hoped to get ~5miles in, but the heat was too much. It was so hot that after 1.5miles I was drinking warm Gatorade and water. Yuck! To top it off Runkeeper crashed again... It looks like others are having the same issue based upon this discussion in the support forums.

Aside for the temp of my hydration fluids and the crashing of my tracking equipment it was a good run. :)

Marathon Madness

I have signed up and paid my money so I am committed to running at least 2 more marathons in the fall 2010 and spring 2011.

I registered for the 2010 Richmond Marathon. The Richmond Half Marathon last year as my first long distance race, I guess you could say that this was the race that started it all. I am excited to run in Richmond. I hope that the CTC Marathon Program helps prepares me for a new Marathon PR. I am working to get my brother to run with me this year. I think I have convinced him to run the half marathon.

Today the registration for the 2011 National Marathon opened at midnight this morning. I enjoyed running the half marathon this year so I figured I would go ahead and commit to running a spring marathon. It will work out great because it is the same weekend as my Dad's birthday. We will get to spend the weekend with my folks and enjoy a great race in the nations capital.

Friday, July 2, 2010

Today's Run - 7/2

The break in the summer heat continued today and the morning was excellent for running. I got a later start than usual but based upon the lack of sleep recently I was happy to feel like going out for a run at all. I felt surprisingly good as I started the run, and before the Runkeeper application died at 1.5miles I was maintaining a 8:01 pace. I finished the 5.5mile route in ~46mins, but I can't remember when I started, as I usually have a app for that.

I continue to struggle with the performance of Runkeeper application. The concept of the application is great and works well except the performance of the GPS. I would not be surprised1 if the accuracy of the GPS is due to the AT&T network strength in my neighborhood. So I will temper my frustration with Runkeeper but I must evaluate if it is the right solution for me.

Tuesday, June 29, 2010

Today's Run - 6/29

This morning I was able to take Ella to ACAC. Ella hung out in the kid zone and I hit the treadmill. I needed to run 2miles all out as part of the registration for the Charlottesville Track Club Marathon Training Program I am thinking about joining. In thinking of this challenge I set my goal at something better than two 8min miles. Short distance sprints are not something I have really worked on in my training. I typically work on distance and maintaining even splits. I did not really know what to expect when I started to crank out the treadmill.

As I got into the run, I found myself pushing the speed up in steady increments. As I started to close in on 2 miles I was also closing in on 15mins. I pushed hard to beat the 15min mark but finished at 15:10. I think I can break 15mins, it will give me a good goal to work on in the coming months with speed workouts.

Sunday, June 27, 2010

Today's Run - 6/27

Today was my first run since the birth of my son, Wes. I have been itching to get out to run even with the limited / interrupted sleeping situation at the hospital. Emily gave me the green light for a run,I was not able to get out in the morning, but I was able to get a run this afternoon. I headed out about at 5pm and it was hot! With the heat index the temp was in the high 90's or low 100's. The temperature definitely affected my pace, but I was able to get in ~4.5miles in 45mins. I stopped a local store to get a Powerade about 3/4ths the way through to replenish my fluids because I did not have my water belt with me.

While walking around the hospital the past few days, I have been practicing some of Chi Running techniques. The walking practice was great because I had a good feel for it when I headed out for my run. On this run I worked on pealing my feet of the ground during my stride and keeping my back straight with a slight lean. I have found that the small tweaks and changes of Chi Running have affects on the way I feel during the run and even my legs after the run.

RunKeeper did a great job today. The music started when I started my run, it tracked my pace and distance well. I hope that this the start of a nice trend as it is nice when it works as advertised. I like most of the new additions to the new RK website. The combined graph showing pace, elevation, and duration is a nice addition and the new look and feel are nice. I am hoping that they add the ability to modify the previously defined routes and making routes from a previous activity. There is an issue with the embedded map feature which has not been resolved in the last 3days. I hope the embedded maps will be resolved soon.

Friday, June 25, 2010

Runkeeper... do you even know where am I?

Recently I have struggled with the Runkeeper application. I have been a Runkeeper user for almost a year and worked with the BETA team to evaluate new releases. There is a lot to be excited about with the Runkeeper application but as with much in life, I am pondering if you get what you pay for with this application. Things I like about Runkeeper are that it is cost effective, starting to get a good following / community and it is building its features rapidly. The most critical feature of app is the GPS tracking and as of late this has been the weakest performing feature in the app. I have see disparity in the distances recorded and actual distances of runs. I have also had issues with the app crashing, stop tracking my distance during a run, and not starting the selected music playlist during an activity.

Based upon these issues I am evaluating getting a Garmin Forerunner 405CX. Runkeeper recently released a new version with support for iPhone IOS4. I will give it a couple weeks and decide.

Today's Run - 6/25

Today was a special day, that I was excited to start of with a run. I decided to do a quick little run of ~3miles from the house out to 250 and back. Last night a big rain and wind storm came through town and toppled multiple trees causing substantial damage in the neighborhood. I enjoyed seeing the impact of the storm on my run. It is sad to see big tree destroyed by storms but at the same time it amazing to see the swift power and impact of nature. I enjoyed pondering the effects the storm while thinking of what else the day would bring. After my run, Emily and I packed our bags and headed to the hospital for the birth of our second child! Not a bad day of activities after celebrating our 10th wedding anniversary.

Saturday, June 19, 2010

Today's Run - 6/19

After a couple days off of running this week I was ready to get out for a long run this morning. I left the house a little after 7am. The sun was starting to warm the air, but overall it was cool and not to humid.

I have not had a long run in the last few weeks and I was happy to finally get one in. I pulled together a number of my shorter tracks for this 7.75mile run. It was a good mix of up hills, down hills and relatively flat stretches.

Tuesday, June 8, 2010

Today's Run - 6/8

Traveling to CT again and staying at my home away from home, the Trumbull Marriott. I ran a familiar route this morning a quick out and back 5.25mile run. The first half is down hill which means the return is up hill. I ran a bit faster this morning, with an average 8.28 pace. The spring and early summer in CT is great for running. It was a little cool as I headed out and no humidity which was a nice change from the muggy weather in VA lately.

Saturday, June 5, 2010

Today's Run - 6/5

A nice sunny early summer morning run today although it was a bit humid. I was able to get ~4.5miles in before the heat really started to set in.

Although I had a banana before I left the house I definitely ran out of energy on this run. I should have had an energy bar or something else before I headed out. I will need to start carrying my water belt again as the increased heat is increasing my need to hydrate even on the short and mid distance runs.

Thursday, June 3, 2010

Today's Run - 6/3

I was traveling on business and was able to get a quick run in with a colleague before a busy day. It was a good run and nice to have someone to run with.

I forgot my running shoes, so I had to pick up a new pair of Asics 1250s. The store did not have the 9 Width 2E, so I got the standard 9. It is a little tight in the toe box but overall not bad.

Wednesday, June 2, 2010

Today's Run - 6/2

Did the same route as yesterday, but faster today.   I worked on my Chi Running technique by focusing on my foot alignment and core strength.  I really needed to concentrate on my keeping my abs tight and my foot alignment, but the results were more than 30Secs/mile off yesterdays pace.

Chi Running

I started reading "Chi Running" by Danny Dreyer. The writing is a little dry, but it provides an interesting framework to help you improve your running form in hopes of improving running capabilities and reduce risk of injury.

Tuesday, June 1, 2010

Today's Run - 6/1

 I can't believe it is June already!  Where has the year gone?  The early summer runs are great because the heat is not to bad, the sun is up early.

I took two spinning classes this weekend and I am feeling a bit sore in my hamstring.   It was tough to get out and run this morning, but I wanted to take advantage of the great weather for a recovery run. 

Thursday, May 20, 2010

Today's Run - 5/20

As I headed to bed last night, I thought about pushing off my morning run.  When I woke up at 5:30 and could not get back to sleep I decided to go for my run. 

It was a pretty simple 4mile run and the weather was perfect. I am still working on improving my pace, I would like to get these down below 8:45.  The hills make keep a steady pace difficult, but I will continue to work on it.

Tuesday, May 18, 2010

Today's Run - 5/18

I have not been able to run for the couple of days and I was really in need of a run.   Emily pushed me out the door for a quick run before dark.   I came back feeling better with less stress and a clearer head. 

Saturday, May 15, 2010

Today's Run - 5/15

Ella and I headed out for another run this morning.  We started a little later in the day than I usually run and it was extra humid from the big rain storms overnight.   I was hoping to make it a pretty long run but the humidity really made running unpleasant so we headed home after ~2.5Miles.    We did get to see the fountain in one of the ponds and some geese.

Tuesday, May 11, 2010

Today's Run - 5/11

A perfect cool morning for my run my ~4.25Mile run this morning.   My left knee is still a little tight when I started running, but felt better after a mile and much better when I finished running.   I am sure that I need to stretch and roll out my ITBand because my knee always feels better after being active.

I worked on pace again this morning, trying to improve my pace in the later miles.  I am also practicing my breathing by taking longer breaths and bring in through my nose. 

Sunday, May 9, 2010

New Shoes

My running shoes had taken a beating with the high mileage from the end of my training and the marathon run.  I was suprised that I had racked up ~250Miles on this pair of shoes.   My knees and IT-Band have been sore after recent runs.  I figured it was time to get some new shoes and headed down to Ragged Mountain Running Store and picked up a pair of Asics GT-2150.   I did my first run with these shoes this morning and it was great.  I forgot how nice new shoes are to run in.

Today's Run - 5/9

After running the Montalto Challenge yesterday I found that I really wanted to run some more today.  I had hoped to get my first long run in since Boston, but instead I brought Ella along in the running stroller.   This gave Emily a chance to enjoy a quiet house while she got ready for our mother's days activities.  

Emily help me tuck Ella in the stroller with a blanket, a sippie cup for milk and one for water.   We wave to Emily as we headed out on the sunny, breezy and cool morning for a run.   Ella enjoyed the view from stroller while I ran behind her, we chatted a bit and waved at other walkers and runners.   I took Ella on my typical route around the neighborhood, and out to the equestrian center.  I got some great pictures of Ella and the horses that came over to the horse fence rail when they saw us approaching.   It was fun to stop and see how Ella reacted to these big animals.  I typically run alone, but it was a awesome to have Ella with me to share the run with.  

The stroller did not hinder me to much, if anything the stroller helped me keep a short stride and work on landing on my mid-foot.   The down hills were pretty easy and the up hill pushes a little bit harder.  For our first run with the stroller I think we kept a pretty good pace of ~9min/mile.

Saturday, May 8, 2010

Today's Run - 5/8 - Montalto Challenge

I ran the  Montalto Challenge this morning and it was challenge to say the least.   This 5K starts at the bottom on a trail and ends 900ft on top of Montalto above Monticello.   There were ~160 runners / walkers for this run and a much different feel from Boston.   Although a small race, it was well sponsored and executed by the guys at Ragged Mountain Running Shop.  The runners swag bag included a cool shirt that they required to make it to the top to get.

My goals was to finish this race with positive splits but average ~10min/mile pace.   The initial 2miles were perfect at just over 9min pace.  The last 1.1Mile was very difficult as it had to be more than 40% elevation change and I did the climb in about 15Mins.   As the runners approached the top they were pulled on by a group playing bag pipes.   I reached the top to find Emily cheering me on to the finish.    I crossed the finish line at ~32:18 and was happy with the effort.   I will do this again next year to see how I can improve.

I was surprised how hard the course was, but the views of the way up helped take your mind off the physical pain of the run.   The landscape that can be seen from Montalto was breath taking.  To the north you looked down on Monticello, to the west you can see the University of Virginia and the Shenandoah Valley, and to the east you can see a number of farms and vineyards in the surrounding area.

The male and female winners were crowned King and Queen of the Mountain.  There prize was a special poca-dot running shirt that they can wear to other races to show their ability to climb hills.   Both gender winners set new race records this year.   Very impressive!

Here are the official results for the 2010 Montalto Challenge