Another Good Run

I'm bound to have a 'bad/difficult' run soon.  I'm not sure when, but I'm overdue.  I've always said the bad runs are what make you a stronger, better runner and I'm actually looking for this run to come.  Last night was a pretty easy run I put in 3.4 miles at a 9:23 pace making this a tempo run for me.  On top of this I did another 2 miles walking in the morning and a 1 mile cool down after the tempo run.  My legs feel pretty good so far - a little tender in the calves but not too bad.



I'm very pleased with my start to the new year.  I've already logged 25 miles for the month and I'm feeling very strong.  I've run everyday of the new year so far and I can see this overall trend continuing throughout the whole month.  (I do expect to take a day off - I'm now sure when yet.) 

I've finally decided which 10k program I'm going to work towards for my 10k race in March.  January 18th is the program start date and I'll be loosely following Hal Higdon's 10k Intermediate Plan.  For those not familliar with this plan, it's and 8 week plan that involves strength training, tempo runs, cross training and some intervals.  The plan also calls for a 5k Race on week 4 - which I'll be doing alone.  I'll pretty much follow the plan except that I'll be adding a few extra miles hre and there.  My race Goal is still running a sub 60 min Race - since it is my first I don't want to burn myself out, because my main goal this year is my1st half that I've scheduled for May.  I'll keep everyone posted on my progress.

Kee Steppin'
Bob

Solid Week

Well a new week starts today and I've just finished putting in a nice solid week last week. I've pretty much kicked my head cold but I'm still feeling a little congested.

This morning Cade and I went out for a little run after we dropped the girls off at school. Just a little small run to get the blood pumping. My pace was 9:36/mile so I'm feeling stronger running with the stroller.

A couple of things to note this week.
1. Distance goal: 30 miles
2. Attempt a PB at 10k distance.
3. Last month I finally broke 100 miles for run/walk/bike distance!

I was looking at my log this morning and realized that this PB has stood since early March. I'm pretty sure I can break 1:04 maybe even a sub 60. So this Saturday I'm going to make the attempt.

Keep Steppin'
Bob

Two More PB's

This month has been fantastic! Last night I went out for a run with all intentions of just getting some miles in. (I really want to break 100 miles this month.)

During my warm up mile my legs felt pretty tired from my cycling on Saturday but I just said to myself, "We're going to take it easy today, that's why you're not wearing your HRM...." So as I started my planned 2.3 miles, I just cruised along. After about 5 mins I was feeling so good I decided on the spot to g0 another direction and stretch the run into a 5k. Mile 1 slipped by at about 9:40 plus some change and I felt better than when I had started, so I decided to pick up my pace a little over the next mile that was mostly downhill so I could turn this into a Tempo run. Mile 2 split was about 9:25! Even now my legs felt pretty good, I was still running on my toes and my calves were starting to tire a little but nothing I couldn't handle. Conditioning is there - I could have talked pretty easily at this point, in fact I was singing with my ipod under my breath. On this course, mile 3 is entirely uphill - nothing too difficult, just a good finishing mile for a 5k. Now I've run this course 4 times previously and back in Jan of this year was my PB on it - a 30:21. Sitting right around 19 mins at the start of the 3rd mile I knew I was going to blow this out of the water. Surging uphill, I felt relaxed and my breathing was coming pretty easily. This was the first time since I started running again (July '08) that I've actually felt like I was running and not sloshing through waist-high water. It was a nice feeling, after all these miles over the past couple months, I actually felt good when I started to pick up a pace. Now granted a 9:30 pace isn't blistering - but it's really nice to run a faster pace without laboring during it.

Getting back to my run - I finished mile three around 9:30 also (I didn't look at my watch) and finished the course in 29:26. Finally my sub 30 min 5k...... It took a while to get here but I did it. Now I have to focus in on a sub 28....... (It never ends.)

Adding a final cool down mile put me at 94.3 miles for the month - also a PB. April has been kind.

Keep Steppin'
Bob

BIke Ride

Sunday was a good day. I got on my bike and rode 13 miles with my neighbor. He's about 10 years younger and a former tri guy. In fact I've been told through the grapevine (street gossip) that he tried out for the US Olympic decathlon. This I haven't confirmed yet but sooner or later I'm going to have to ask him. Either way I was glad for the company - he's a good guy. And he helped me power up the hills.

Monday I ended up running about 6 miles total. Legs feel pretty good, and my conditioning seems pretty good also. Actually I'm surprised because I've only had 3 days off this month. I was sure two weeks ago when I upped my mileage that I was going to get fatigued in my legs but that hasn't happened. If fact yesterday I felt stronger overall that I had in a long time. Hopefully this will continue for a while.

The rest of the week should be the same as last week - I'm shooting to log another 12-15 miles this week putting me at 30 for the week (including cycling). Another solid week so I can't complain.

Keep Steppin'
Bob

It's Been a Good Week

24.4 Miles so far this week - and I'm not done yet. I feel really strong and pleased with my workouts this month. A couple of PB's and a mini streak of 6 days is what I got going. Isn't it funny how running goes in cycles? I've been running since HS and still it amazes me how you have just good weeks/months and then just horrible runs, weeks, and complete months.

Currently I'm on pace to run over 100 miles this month! I can't remember the last time I did that - maybe 1990? Actually I'm surprised on how good my legs feel. Right now they are a little sluggish, but nothing I can't deal with. Do I anticipate running 100+ miles this month? No, but being this far into the month and that being within reach is very nice to know. Maybe in a few months I'll break that 100 mile barrier but I'm not going to kill myself this month trying to get there. My goal this month is 70 miles so I should reach that if I continue on doing what I'm doing.

Keep Steppin'
Bob

Another PB Made This Week

Well today was supposed to be run with my friend Eddie - but as I feared he bailed on me about 2 hours before we were supposed to meet.

Text Message:

Eddie: "dude i hve to bail still in SD srry"

Me: "np your an ass see u soon"

Don't you love texting? God I hate it.

So instead of running down in Carlsbad - I drove home and ran at night like I usually do. My plan was to run a quick 2-miler that Eddie and I had planned plus a small warm up and cool down. During the warm up, my legs felt like lead so I decided to see what would happen if I really pushed myself over the next two miles. Well I pushed through the lead feeling and cruised to a 19:02 PB! That's the second PB over a distance this week - I must be coming to a peak in my workouts. I'm not going to complain.

Keep Steppin'

Bob

Another Good Run

Last night I had another good run, I had scheduled myself just under 3 miles plus a mile warm up and a mile cool down. (5 miles total). Like last week, once I got out the door, I just started running a made-up route - not because I felt good like last week, but because I was struggling early and wanted to see if I could push myself through the difficult part.

Right out the door my left calf started complaining but overall I was doing OK so I continued to push through my 'difficulty'. I'm sure I'm not alone on this, but when my lower legs aren't warmed up enough or are just tired I experience cramping in my arches. Nothing too dangerous to run with as long as I keep the intensity level down. Well yesterday I pushed myself when the cramping started and slowly I inched my way through the first 3 miles. After that I felt pretty good and running under a full moon was a nice calm feeling.

The moon in fact was so bright, it didn't let any but the largest stars show. Another thing I noticed last night that even though I got started later than normal, there were quite a few people out walking their dogs. (Just wondering why.)

I spoke with my friend Eddie - we're going to do two miles after work today down in Carlsbad. He hasn't run lately so it will be good for him. I'll just enjoy the company.

Running in the Rain

Last night I stepped out and was startled to see a light mist falling. I love running in ths stuff. Now granted it's better to run in the daylight in this stuff because as soon as the sun goes down it starts getting really cold. But last night is was the perfect temp.

By the end of the run - the drizzle had stopped, and mist hung on the trails and streets. It was surreal running through the thick damp air with only streetlights and the half moon that was poking through the clouds to light my way.

I had planned on only running about 2 miles total but at the turnaround I just kept going. about 3 miles later I found myself at home. Kind of amazing - and I'm always astonished when something like this happens. Ran the bulk of it at a 10:17 pace so I was very pleased with the run as a whole.

Today I only have a 1.7 mile walk planned then softball tonight. So I have to wait another day to try and 'capture' a another good run.

Keep Steppin'
Bob