Wet bird

Here's Buddy, cooling off after a relaxing shower.

Another run today

I did it again. I ran even though I didn't have to. I couldn't help it. I love not being hurried on the weekends...I can run as fast or as slow as I want. I didn't, however, particularly enjoy getting out of bed at 6:40 a.m. on a Saturday, but I managed to do just that and get in an ok 4-miler. Seventeen miles so far. It's been so windy out these last few days (22 mph gusts today!), that I'm not sure I want to venture out again today for another 3-miler (yes, trying for 20 again). We'll see...maybe tomorrow? It's supposed to be my rest day.

All this discipline is definitely paying off...today was my "cheat day" and the only thing out of the ordinary I ate (so far!) was bacon (and boy, was it good!). That's what I love most about running; not only does it make me feel better in and of itself, but it encourages me to make better food choices, which also make me feel 100% better.

I did a few fartleks today, but not even for a mile. I can't believe I used to do 4 miles of those!! I have to get back into my speedwork...slowly.

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Run time: 00:39:59

Distance: 4.01 miles

Avg. pace: 9:58 / mi

Best pace: 6:19 / mi

Friday's run: met my goal

My goal this week was to run 12 miles...a very low goal, only because I knew I could do it and it wouldn't feel like torture. The way I see it, any miles after those 12 are a bonus. I love running on the weekends when I have limitless time, and it never feels like a chore. I was supposed to run 4 miles today, but with some careful planning (i.e., going to bed early last night so I could walk up a little earlier and still not be late), I managed to get in 5. Woohoo. Thirteen miles down already. So I exceeded my weekly goal by one mile. In a perfect world, I'd do some short runs this weekend and make it 20.

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Run time: 00:48:05

Distance: 5.01 miles

Avg. Pace: 09:35 / mi

Best Pace: 07:02 / mi

Wednesday's run

Still going...my goal today was 3 miles...as usual, I did 4. It's so hot out now; that alone should motivate me to wake up earlier and get out there before the sun does. Blah. My other goal this week is to walk every day after dinner, just one lap around the "Isle." That's about 0.7 miles. I figure if I do that every day this week, I will have walked 5 miles...really without even trying! I used to do this when I lived with my parents, usually twice around every night. Then work and laziness set in. Yesterday I actually managed to get Andy to come with me. But it was so muggy and buggy, I dobut he will again! I won't add those walking miles to my weekly totals (tempting!), but at the very least the extra calories I'll burn will help cancel out any ice cream calories I might consume this Saturday on my cheat day! ;) Still craving Little Caesars pizza...!
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Run time: 00:39:07

Distance: 4.01 mi

Avg. Pace: 09:46 / mi

Best pace: 07:46 / mi

Surprise! I still love running!

No surprise, I never made it to 20 miles last week. Being at B&G's (which induces a close-to-comatose laziness in me, for some strange reason) and being that time of the month = no running. I managed to get some decent weight workouts in last week, including a great PT session with Andy where I learned (once again) that proper form makes ALL the difference. Needless to say, I was too sore to do anything yesterday. A string of muscle building workouts always gets me hooked, and I almost didn't run (again) today so that I could lift again. But I told myself just to do 3 miles and set a measley goal of 12 miles this week. That's definately do-able.

As soon as I got going, I remembered that I still love running! It felt relatively effortless, until the sun came out and the humidity increased to 99%. Otherwise, it was a pretty good run. I just wish I could get out of bed earlier to do some longer runs.
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Run time: 00:39:12

Distance: 4.01 mi

Avg. pace: 09:47 / mi

Best pace: 07:51 / mi

Eleven down...

My goal today was to run 3 miles...my legs felt shaky and tired from running two consecutive days (and not stretching last night), but I felt better as I went and managed to eek out another mile. That's 11 so far this week...which means I just have to squeeze in 9 more miles this weekend (at B&G's). I definitely feel better running more...especially as this is my yucky week and I can't stop eating chocolate. I miss running longer, but if this is the only way to drag myself out there...hey, whatever works. It's so much easier to convince myself to get up when I know I only have to run 3 miles, as opposed to 8 or 9 or 10. And I don't have to get up at 6 am when I'm dead tired, either.

Stats from the Garmin later....
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Run time: 00:40:30

Distance: 4.00 mi

Avg. Pace: 10:08 / mi

Trying for twenty

Trying to hit my old mark of 20 miles this week. Seven down, 13 to go...

Wednesday, April 12, 2006

Run time: 00:40:11

Distance: 4.00 miles

Avg. Pace: 10:03 / mi
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Tuesday, April 11, 2006

Run time: 00:29:48

Distance: 3.00 miles

Avg. Pace: 09:55 / mi

(Note to self: 1 lap = 0.70 miles)

Running weekend

Sunday a.m.

Run time: 01:02:40

Distance: 6.01 miles

Avg. pace: 10:26 / mi

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Saturday p.m.
(treadmill)

Run time: 00:34:22

Distance: 3 miles

Avg. pace: 5.5 mph
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Saturday a.m.

Run time: 00:29:10

Distance: 3.01 miles

Avg. pace: 09:42 / mi

I hate Daylight Savings...still

This sounds VERY familiar! Didn't I already have a posting about that??? Anyway, I got up yesterday with every intention of running, except for the fact that my legs didn't quite agree. They still felt heavy and tired from my long run on Sunday, so I decided not to push it. I lifted weights instead. So today the pressure was on to get out the door for a run. Except for the fact that it was so freaking dark out!!! At 7:00!!!

I can't win. But I did manage an OK 3+ miler. After two miles of running faster than my target pace (9:48), I suddenly got very tired and slow. The result of poor fueling last night and this morning. Also the result of just plain running too fast on my easy run! I really need to slow down a little so I won't burn out and won't be tired for my tempo run on Friday. I think I might have to learn how to use my Garmin's pace alert function!!!


Run time: 00:31:30

Distance: 3.31 miles

Avg. pace: 09:31 /mi

My new 4-week program

Now that my 4-week weight lifting cycle has ended, I'm moving on to a new 4-week running cycle. Hopefully, the break from running has allowed my calves (and spirit) to heal. I know the break and return these last couple of weeks have sparked my motivation again. I tried the new Runner's World "Smart Coach" to get my new 4-week plan. Here's the first week:

Mon REST
Tues Easy Run, 2 miles @ 10:43
Wed XT
Thurs Tempo Run, 5 miles, incl. 6 miles @9:07
Fri XT
Sat REST
Sun Long Run 6 miles @ 10:43


Hmm...Okay, I immediately changed the 2 mile "easy run" to 3 miles. There's no way I'll run it at 10:43...I barely run at 10:43 even when I'm pooped after 6 or 7 miles! The cross-training (XT) will be weights, mostly upper body work. I like the two rest days, especially on Sat. The 6 mile "long run"? Here's my tweaked schedule:

Mon REST
Tues Easy Run, 3 miles @ 9:43
Wed XT
Thurs Tempo Run, 5 miles, incl. 6 miles @9:07
Fri XT
Sat REST
Sun Long Run 10 miles @ 10:00

Much better! I hope I don't get burned out again...

Daylight Savings run

I did it! After a very long time, I did a long run today. The plan was to use Daylight Savings to my advantage by getting the out the door at 6 (really 5)...of course I listened to Andy and slept in. But I still managed to get out there and do a decent 10 miler. I wanted to do another mile or 2, but it was soooooooo hot!

It's been 4 weeks since I backed off of the running and have been lifting weights 5 days / week. This week I start my running again, lifting only 2 days. I'll try to do a four week cycle, but I'm going to take it one week at a time. I'd be happy with just doing one long run every week. It felt great. My knees are a little sore for the first time in years of running, and that's not good...

Run time: 1:42:37

Distance: 10.0 miles

Avg. pace: 10:15 / mi

Gimme a kiss, Grandpa!