Met up with the Wednesday Meetup crowd for a run I've never attended before. It started at the Charlotte Running Company, where I needed to check out shoes for my free pair anyways, so I showed up early, put on some Vibrams, liked how they felt, and decided that since I don't actually need a new pair of shoes (2 technical trail, 2 moderate trail, at least 2 road/off road hybrids), I might as well try the new trend, and get a pair of lounging around shoes, if nothing else. As soon as I remember to get the gift certificate from Stephanie, I'm getting them.
As for the run, I wasn't sure what to expect. The previous night's trail running had felt fine, albeit slow, so I decided to push it a little more. Plus, having never run this route, it had a lot of turns, so I wanted to stay with people to avoid getting completely lost. If I had, I would have been able to get back to the start easily, but it's the principle of it all. We started off with about 15 people, various speeds and distances (4, 6 or 8 miles), and I stuck with Kay.
Our first mile was just under 9:00, 8:43, apparently, and I felt fine. Walked for a bit 12 minutes in, just because I had been running at a sub 9 pace for 12 minutes. Started running again, second mile was a 9:02, but still felt good. I was just trying to keep people in my sights, and avoid getting hit by cars, and somehow, even with a 1 minute walk break, I did my third mile in 8:22. Wasn't actually trying to go fast, and definitely could have run harder, but I was debating the distance to run at that point. Thought I was past the 4 mile turn, so figured that would push me to run 6, but when I caught up with Kay, she told me I was wrong. My fourth mile was an 8:35, but that includes waiting at a light for roughly 30 seconds, and then I decided to do a fifth mile simply by running a half mile down East, and then back up. By myself my pace may have slowed a bit, but it was also downhill, then back up at the turn around, so I managed an 8:18 with another minute walk. Really pleased with the results, though I suspect I'll feel it on Thursday morning, so plan to skip the Common Market run and do something on Friday.
Overall, 5.13 miles, 8:30 average, probably the fastest I've ever run that distance. My 5k PR is faster, but also 2 miles shorter. Quite happy with my legs, now I just need to keep this up.
Wednesday, January 27, 2010
Friday, January 15, 2010
Planning Works?
Who knew?!?!?!
Ran this morning, kept to the run 5 walk 1 religiously, and averaged a 10:15 for 7.5 miles, including 3 repeats on Goat Hill. Debating how to run the 13 miler next Saturday, maybe a run 6 or 7 walk 1, but I really think I need a plan, especially for the start. Once we hit the green trail, it's flat enough that if I'm feeling good I can kick it up, but I'd hate to run out of gas early. 26 males signed up so far, so I'm thinking my odds of placing aren't good, but who knows how the age groups will fall. Granted, with only one prize per age group, I'm still screwed, but hey, I'll try to size everyone up.
It was a really pretty morning to run. Took a great picture of the mists over the Catawba around 7:30, tried to capture the doe I spooked, unfortunately she was too fast and agile. Think I'll bring my camera on the race, just for posterity. It was really fun to realize that even though it was 30 degrees, at most, after 50 minutes of running I would have sworn it was nearly 60. Just goes to show that cold can't really stop a training run, because it goes away. And then comes back like a mo-fo. My face was raw after! Pain is temporary, blah blah blah.
Might do another run at USNWC tomorrow, while Stephanie and Maya climb, just a short 3 miler, probably. Rain on Sunday will shut it down for a few days, so I need to get in all I can, hopefully with one last training run on Wednesday before the race.
No real goals for the race. I'd love to set a new PR, which would just involve beating 2:09:22. I'm confident that I could do that on a road course, since I feel strong and know that I'm better at hills than I was in 2006 for DC, but the level of hills we have at Whitewater is just too intense to do that, at least until I'm a lot slimmer and faster. If I can do the 13 miles with a smile on my face, and a confident stride, running from the treeline until we cross the finish line, I'll be happy.
Especially since I'm hashing later that day.
Ran this morning, kept to the run 5 walk 1 religiously, and averaged a 10:15 for 7.5 miles, including 3 repeats on Goat Hill. Debating how to run the 13 miler next Saturday, maybe a run 6 or 7 walk 1, but I really think I need a plan, especially for the start. Once we hit the green trail, it's flat enough that if I'm feeling good I can kick it up, but I'd hate to run out of gas early. 26 males signed up so far, so I'm thinking my odds of placing aren't good, but who knows how the age groups will fall. Granted, with only one prize per age group, I'm still screwed, but hey, I'll try to size everyone up.
It was a really pretty morning to run. Took a great picture of the mists over the Catawba around 7:30, tried to capture the doe I spooked, unfortunately she was too fast and agile. Think I'll bring my camera on the race, just for posterity. It was really fun to realize that even though it was 30 degrees, at most, after 50 minutes of running I would have sworn it was nearly 60. Just goes to show that cold can't really stop a training run, because it goes away. And then comes back like a mo-fo. My face was raw after! Pain is temporary, blah blah blah.
Might do another run at USNWC tomorrow, while Stephanie and Maya climb, just a short 3 miler, probably. Rain on Sunday will shut it down for a few days, so I need to get in all I can, hopefully with one last training run on Wednesday before the race.
No real goals for the race. I'd love to set a new PR, which would just involve beating 2:09:22. I'm confident that I could do that on a road course, since I feel strong and know that I'm better at hills than I was in 2006 for DC, but the level of hills we have at Whitewater is just too intense to do that, at least until I'm a lot slimmer and faster. If I can do the 13 miles with a smile on my face, and a confident stride, running from the treeline until we cross the finish line, I'll be happy.
Especially since I'm hashing later that day.
Tuesday, January 12, 2010
No Spiderwebs
but some great early morning running today. I'm guessing it's too cold for spiders? Got started a little before dawn, enough light to see without my headlamp, still brought it just in case. In case I was stuck out there tonight, I guess.
I dressed warm (it was 29 degrees, probably), and took to the solitary trails. Literally. As far as I can tell, no one else was on the trails while I was. No cars at the trailhead when I got back, one lady getting ready to run. Didn't see another human while running. Plenty of squirrels, though. And at least 5 deer, which spooked and started running parallel to me, until my trail went away from their route. Kinda wanted to follow them.
It was another training run, partially for the 13 miler there on 1/23, partially for the upcoming marathons and ultra(s). I should have planned better, and set out on an established run 5 walk 1, but instead I ran for the first 15 or so minutes, before walking. Then felt tired for the next half hour, running intermitently, although it was a rather hilly section, I usually have problems there anyways. Once I got on the run 5 (or 6/7) walk 1 (or 2), I felt better, and knew there was still gas in the tank for more running, if needed. Instead cut it off at 9.65, 10:55 average.
It was a good learning experience, as well as a great run. I learned that I really need to have a plan on these long runs, because I'm sure I would have been faster had I started slower. Kinda like what my last post said. And obviously a race would also allow me to find a pack to pace with, though it does create the possibility that I'd get sucked into an excessively fast group. While one can start a 5K slow and pick the pace up if legs/lungs/body feel good, I'm guessing it's harder to do that in a long-distance run like what I'm preparing for, unless you can see the finish line (metaphorically). And I need to work on pacing myself early, so that I can finish strong. My next long(ish) run will be a dedicated 5/1, to see what kind of pace that results in, and to see how it feels. Might need less, might need more. And most importantly of all, I'm learning that after 9.6 miles, my legs can feel like they can do more. It isn't much, in the grand scheme of things, but 9 miles is a lot of running compared to when I was struggling to do 3 a few years ago. Also, the 13 miler is well planned, because the final 3.5 is relatively flat, basic trail. which will really be nice after the technical trails of the first 9.5.
I'm stuck debating if this counts as a half marathon. Technically, it's only 13 miles. Should I run back .05 at some point, and then keep going, so that at least I'll have done 13.1?
I dressed warm (it was 29 degrees, probably), and took to the solitary trails. Literally. As far as I can tell, no one else was on the trails while I was. No cars at the trailhead when I got back, one lady getting ready to run. Didn't see another human while running. Plenty of squirrels, though. And at least 5 deer, which spooked and started running parallel to me, until my trail went away from their route. Kinda wanted to follow them.
It was another training run, partially for the 13 miler there on 1/23, partially for the upcoming marathons and ultra(s). I should have planned better, and set out on an established run 5 walk 1, but instead I ran for the first 15 or so minutes, before walking. Then felt tired for the next half hour, running intermitently, although it was a rather hilly section, I usually have problems there anyways. Once I got on the run 5 (or 6/7) walk 1 (or 2), I felt better, and knew there was still gas in the tank for more running, if needed. Instead cut it off at 9.65, 10:55 average.
It was a good learning experience, as well as a great run. I learned that I really need to have a plan on these long runs, because I'm sure I would have been faster had I started slower. Kinda like what my last post said. And obviously a race would also allow me to find a pack to pace with, though it does create the possibility that I'd get sucked into an excessively fast group. While one can start a 5K slow and pick the pace up if legs/lungs/body feel good, I'm guessing it's harder to do that in a long-distance run like what I'm preparing for, unless you can see the finish line (metaphorically). And I need to work on pacing myself early, so that I can finish strong. My next long(ish) run will be a dedicated 5/1, to see what kind of pace that results in, and to see how it feels. Might need less, might need more. And most importantly of all, I'm learning that after 9.6 miles, my legs can feel like they can do more. It isn't much, in the grand scheme of things, but 9 miles is a lot of running compared to when I was struggling to do 3 a few years ago. Also, the 13 miler is well planned, because the final 3.5 is relatively flat, basic trail. which will really be nice after the technical trails of the first 9.5.
I'm stuck debating if this counts as a half marathon. Technically, it's only 13 miles. Should I run back .05 at some point, and then keep going, so that at least I'll have done 13.1?
Monday, January 11, 2010
Why I Like Running With My Girlfriend
She keeps me from being an idiot. Her new shoes showed up today, so we did a little road running to see how they felt. For her. Too small for my feet. 2.6 miles, 9:17 pace. Good tempo, nice and easy run, and I never had to walk. That's why I like keeping pace with her. Had I been alone, I would have run faster, but I also would have walked some. A useful trait, obviously, since ultras you'll eventually have to walk, but it was nice to actually run nearly 3 miles. In fact, had she not wanted to stop, I could have easily done run a full 3 miles, based on how my legs felt. In fact, they felt so good, I think I'll do a long run at Whitewater Tuesday morning.
Thursday, January 7, 2010
Mid Run
First off, can I just say how happy I am that I know honestly think of a 5-miler as a mid-length run? Like "I could go longer, but this will suffice"?
That being said, after doing 15 miles in 2 days, I wasn't sure how to do this run. And I think I did it wrong. Probably by running at all. Especially by running in "minimalist" shoes. I did my Tuesday recovery run in regular shoes, with the extra support. Now, I know that studies have shown people instinctively hit the ground harder in shoes with more cushioning, and step lighter in shoes with less, but I didn't want to overdo the minimalist running, so I had the padding. I might have needed it today, as well.
Originally, this was supposed to be a 4 miler, with the Thursday Meetup group. However, due to a forgotten Inter-Americas 2011 planning session, I couldn't make that run. So I hit Whitewater early, and decided to do some laps around the whitewater section, semi-interval-ish. There's about a half mile of gravel around the water, so I just ran on that, up and back, up and back. Recovery walks in between, but I probably did it wrong. I did do .34 miles at a 6:53/mile pace, but slowed after that, and started to notice a pain in my left shin. Stopped after 3, and went on the trails, slowly considerably, just enjoying the silence, jogging occasionally, pushing up hills, etc. 5.77 for the day. 11:29 pace.
But I still have pain in my shin, and I'm worried about shin splints. Or just over-doing it. The 12 miles might have been too much, too early. Sure, I'm doing a 13 miler on Jan. 23, but maybe I should have stopped at 10? I'll take tomorrow off, and see how it is Saturday, since I don't really need another long run this week, I might do a medium, and I'm also thinking about doing some barefoot work at a nearby soccer field. Or that could be Sunday, before the hash, since I won't be FRB even if I try. 6-7 miles Saturday, maybe half a mile Sunday barefoot, then hash and hope it isn't too much. It isn't too too much, I don't think I'll risk injuring myself more, but it could be a good amount to see how my legs are actually feeling.
That being said, after doing 15 miles in 2 days, I wasn't sure how to do this run. And I think I did it wrong. Probably by running at all. Especially by running in "minimalist" shoes. I did my Tuesday recovery run in regular shoes, with the extra support. Now, I know that studies have shown people instinctively hit the ground harder in shoes with more cushioning, and step lighter in shoes with less, but I didn't want to overdo the minimalist running, so I had the padding. I might have needed it today, as well.
Originally, this was supposed to be a 4 miler, with the Thursday Meetup group. However, due to a forgotten Inter-Americas 2011 planning session, I couldn't make that run. So I hit Whitewater early, and decided to do some laps around the whitewater section, semi-interval-ish. There's about a half mile of gravel around the water, so I just ran on that, up and back, up and back. Recovery walks in between, but I probably did it wrong. I did do .34 miles at a 6:53/mile pace, but slowed after that, and started to notice a pain in my left shin. Stopped after 3, and went on the trails, slowly considerably, just enjoying the silence, jogging occasionally, pushing up hills, etc. 5.77 for the day. 11:29 pace.
But I still have pain in my shin, and I'm worried about shin splints. Or just over-doing it. The 12 miles might have been too much, too early. Sure, I'm doing a 13 miler on Jan. 23, but maybe I should have stopped at 10? I'll take tomorrow off, and see how it is Saturday, since I don't really need another long run this week, I might do a medium, and I'm also thinking about doing some barefoot work at a nearby soccer field. Or that could be Sunday, before the hash, since I won't be FRB even if I try. 6-7 miles Saturday, maybe half a mile Sunday barefoot, then hash and hope it isn't too much. It isn't too too much, I don't think I'll risk injuring myself more, but it could be a good amount to see how my legs are actually feeling.
Tuesday, January 5, 2010
Recovery Run
While my Garmin tells me I did 11.6 miles at a 12:00 pace yesterday, SportTracks tells me it was 12.21, at 11:29 pace. Either way, it was the most consecutive miles I had done in . . . . . . . ummmmmm, 3.5 years? On November 25th, we ran 13 miles for Joel's birthday, but that was 5 miles, 10 minute break, 5 miles, 3 hour break, 3 miles, and all roads, all flat. Before that, I had done at least 11 in August, 5 in the Marine Mud Challenge, then 6 or so on the hash that afternoon, once again, there was a break. Before that, it was probably my half-marathons in 2006. Those were both sub 10:00's, one flat, one hilly, but doing 11:30 for 12 miles felt pretty good, especially considering the severity of the trails. And I was consciously taking it slow, to get the distance in.
Anyways, decided to follow that up with the weekly Tuesday run at the Whitewater Center. Temperature was below 30, and with only 3 miles of running, my legs never really warmed up. Part of that was probably the fatigue from yesterday, definitely makes a difference, but I still managed 11:00/mi, and didn't injure myself. Eyes wouldn't stop tearing up from the cold, should have worn glasses to shield them.
So I'm up to 15 miles in 2 days of running this week. Taking Wednesday off, probably running on Thursday, not sure on Friday, then a mid run on Saturday, possibly barefoot running before the hash on Sunday.
Anyways, decided to follow that up with the weekly Tuesday run at the Whitewater Center. Temperature was below 30, and with only 3 miles of running, my legs never really warmed up. Part of that was probably the fatigue from yesterday, definitely makes a difference, but I still managed 11:00/mi, and didn't injure myself. Eyes wouldn't stop tearing up from the cold, should have worn glasses to shield them.
So I'm up to 15 miles in 2 days of running this week. Taking Wednesday off, probably running on Thursday, not sure on Friday, then a mid run on Saturday, possibly barefoot running before the hash on Sunday.
Monday, January 4, 2010
Memorial Run
While I was running today, I missed a call from my mom, telling me that my dad's dad had passed away. He had been in a nursing home for a while, and was fading away, not from any disease, but simply because his 90th birthday was last August. And so my short training run changed. I did some quick math, deciding to somehow get in 2 hours and 15 minutes, or 135 minutes, which would be 90 seconds for each of his 90 years. Figured that would involve most of the trails at the Whitewater Center, ended up doing everything except for the Figure-8 trail, and did Goat Hill twice, both for some hill work and to see the alternate route down it. 2 hours and 20 minutes, so technically 93 seconds per year, and 11.6 miles according to the Garmin, probably closer to 12.5 in reality.
It was a good run. Gave me time to reflect on his passing, and my memories of him. I've now lost all 4 of my grandparents, so if I ever have kids, they won't get to meet them. Also realized that it's up to my brother and I to carry on the Vance name, since the rest of our cousins are either female or have a different last name. I know it's hardly logical, but he was one of 9 children, he and my grandma had 6 kids, 9 grandchildren from those 6 kids, and at least 11 great-grandchildren, from only 4 of the grandchildren. I'm also sad that he never got to meet Stephanie and Maya, they would have really liked him. It's definitely tough losing another grandparent when I am out of state. My mother's father died when I was a kid, still playing baseball, so I was probably 11 or so. Her mother died when I was in South Carolina. My father's mother died on December 26, 2007, and I couldn't make the funeral because I had to go back to Georgia for work. And now I'll miss another funeral, because I literally can't afford to go up there.
I've decided to run at least 4 marathons this year, one for each of them, and I'd like to wear a t-shirt with a picture of each grandparent on there. A little extra motivation when it gets tough. Probably should also do that for the ultra(s), because those will definitely have some tough spots. First marathon is 2 months away, need to keep training.
It was a good run. Gave me time to reflect on his passing, and my memories of him. I've now lost all 4 of my grandparents, so if I ever have kids, they won't get to meet them. Also realized that it's up to my brother and I to carry on the Vance name, since the rest of our cousins are either female or have a different last name. I know it's hardly logical, but he was one of 9 children, he and my grandma had 6 kids, 9 grandchildren from those 6 kids, and at least 11 great-grandchildren, from only 4 of the grandchildren. I'm also sad that he never got to meet Stephanie and Maya, they would have really liked him. It's definitely tough losing another grandparent when I am out of state. My mother's father died when I was a kid, still playing baseball, so I was probably 11 or so. Her mother died when I was in South Carolina. My father's mother died on December 26, 2007, and I couldn't make the funeral because I had to go back to Georgia for work. And now I'll miss another funeral, because I literally can't afford to go up there.
I've decided to run at least 4 marathons this year, one for each of them, and I'd like to wear a t-shirt with a picture of each grandparent on there. A little extra motivation when it gets tough. Probably should also do that for the ultra(s), because those will definitely have some tough spots. First marathon is 2 months away, need to keep training.
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