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.