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.