Running is therapy

I just ground my quads to hamburger on a 10 miler.

Between the heat, skipping my off day and running primarily on pavement today, my legs are pretty sore. On the upside I finally tried a gel while running. I took it at 7 miles into the 10. I am not sure it did anything, but that wasn’t really why I tried it. I mostly tried to make sure I wouldn’t…have to use the restroom…right after downing it. And while that part worked out in my favor, and the taste wasn’t as bad as I made out in my head, it was still gross. 7 miles of hot sweaty running, the last thing I want is a pouch of hot vanilla frosting sliding across my tongue. Not to mention I had only brought Gatorade along for the run, so washing it down with more sickening sweetness sucked.

I had to go way slow, I was feeling pretty ugly and beat up by the end.

Oh well, tomorrow is an off day. Then the plan takes it a little easier than I have been, and I plan to follow it. Only 16 more miles in the rest of the week.

Motionbased link

Some stats:
Distance: 10 miles
Time: 1:53:02
Pace: 11:17
Avg HR: 155 bpm
Calories Burned: 1414

An extra run got tossed on the training this week. Because of the holiday yesterday I decided that I would run an additional 5 at Pine Grove Furnace. Then my regularly scheduled 5 miler today brings me to another 30 mile week.

I have a little soreness in the quads and above my patellas, nothing earth shattering though.

Todays run was a slow one here in Carlisle.

1 mile splits: 10:24, 10:39, 10:56, 10:28, 10:07

Some stats:
Distance: 5 miles
Time: 52:35
Pace: 10:30 minutes/mile
Avg heart rate: 141
Calories burned: 730

My plan is 25 miles this week. Last night I went over to the Greenbelt with Hathaway for a speedy 5 miler. It was a lot of fun, but I ran way too fast. I was a little sore tonight for my 3 miler.

I also ran late tonight. I had dinner with a friend and so I didn’t even get to the barracks until 8ish. I went _very_ slow. It was nice. An easy 4 for tomorrow. Should be nice.

Sunday starts training for real. Can’t wait!

As of the end of my 8 mile run today, I am at 100 miles for the month.

I am running strong and I feel good. After the last few weeks I am a little beat up, but it’s nothing an easy week won’t cure. I plan to back down to 25 miles for this final week before I start my marathon training.

Eric, Bill, John and I met at Brillhart station on the York Heritage Trail this morning at 9:15 am. We ran the past Hanover junction a little and then back to round out the 8 miles.

I do enjoy running long alone from time to time, but I think overall it’s much nicer to run with friends. Also, shout out to Jaime, John’s wife, for meeting us at Hanover Junction with cold drinks to take us back to Brillhart Station to our cars.

1 mile splits: 10:54, 10:13, 11:12, 11:02, 10:52, 10:44, 10:28, 10:06

Motionbased Link

Some stats:
Distance: 8.07 miles
Time: 1:25:26
Pace: 10:35 minutes per mile
Avg HR: 134 bpm
Calories Burned: 1156

This morning I got up at 3:30 am to meet up with Bill and Jon so I could do bike support for the Mid-Alantic Summer Marathon. It was a ton of fun. It was cool to hangout and tag along for the run.

After that was over we headed to Panera for some lunch. As Jon was taking me back to my car, he asked me how fast I was planning to do my 4 in. Man did I feel like a couch potato when I was finishing my 30 mile week with a guy finishing a 30 mile day. Eep!

But, my goals are my own, and a 30 mile week is pretty sweet!

1 Mile Splits: 9:12, 9:00, 9:05, 8:31

Motionbased Link

Some stats:
Distance: 4 Miles
Time: 35:50
Pace: 8:58/Mile
Average HR: 157 bpm
Calories Burned: 566

I think it’s safe to say I will more than likely complete my 30 miles this week.

I was going to hit WildWood for 2 3 mile loops tonight, however my car inspection had a different idea. It’s still in the shop, and my wallet is 1500 lighter.

Bill, being the good sport that he is agreed to come to Carlisle to run with me since I couldn’t go anywhere. He dropped out after 4 miles since he’s running a marathon in two days and I kicked out an additional 2 by myself. Now I only need 4 miles in the next two days to hit 30.

My quads are sore, and my calves are a little tight, so tomorrow off, and then after going to watch and pitch in at the marathon on Saturday, I am going to hit a REALLY easy 4.

I ran harder than I intended tonight: 9:51, 9:24, 9:33, 9:32, 9:53, 9:35

Motionbased Link

Some stats:
Distance: 6.02 Miles
Time: 57:50 (pace: 9:38/mile)
Average heart rate: 161 bpm
Calories burned: 855

Met up with Hathaway at the York Rail Trail. This is the second time I have run on the trail. This time we started in downtown York instead of at Brillhart Station. I think next time I will skip the dodgey inner city portion and start further down the trail.

I slept in till 8 this morning so I got up in a whirlwind of activity to get down there by 9:30. As a result I forgot to take water. I have run 10 miles before without water, but it’s not something I really want to do. As a result the last two miles were probably a lot tougher than they needed to be.

I am hoping this will put me in a good spot for a 30 mile week. Next week I plan to drop back to 25. My legs are tired now, so tomorrow off. Maybe a short walk.

1 Mile splits: 10:12, 10:39, 10:30, 10:41, 10:21, 10:16, 10:19, 10:13, 10:02, 10:04

Some stats:
Distance: 10.07
Time: 1:43:13 (pace: 10:14)
Avg heart rate: 156 bpm
Calories burned: 1450

Training week concluded this evening around 6:15. I headed over to the Barracks for a 4 miler on the trial. It was warm, and I went slow. Feeling really worn out right now.

This was a long running week for me. My mileage hit 27, and I ran 6 of the 7 days. I also went out last night which means I didn’t get the kind of sleep one needs to do these increases. Tonight was quiet dinner with some friends. I am going to bed here very shortly.

Motionbased link

Some stats:
Distance: 4 miles
Time: 42:26 (pace: 10:37)
Avg heart rate: 155 bpm
Calories burned: 581

…I’ll be over here, over training.

I am likely over training. It’s hard to say. I have all this latent fitness from having been in shape and then hurt and then back and then hurt. But I have greatly increased my workouts.

This week I will be slightly over 27 miles, and will have run 6 days. That is up from last weeks 21 miles in 5 days. Not exactly following the 10% rule.

The only difference is that I feel fine. I am going slow, and taking it easy, and just feeling like I can run more. If I need a day off, I will take one.

Ran last night on the Greenbelt in Harrisburg with Bill. Was very cool to run somewhere new.

Motionbased link

Some stats:
Distance: 4.05
Time: 38:13 (pace: 9:25)
Avg HR: I had misplaced my chest strap so I have no HR data for this run. I did end up finding it last night.
Calories Burned: 573

I have been running 5 days a week for the last few weeks and will continue that into the foreseeable future. The reduced pace/mileage and the increased days seems to have helped me get a little stronger, while not breaking me down so much. Not to mention, running more, hard to believe, has made me want to run more.

For those weeks where I could only muster 3 days a week, I would have 2 days in a row off, it was hard to get back on the horse. I didn’t miss workouts except due to injury, but I felt a little less like running. 5 days a week has rejuvenated me.

Tonight I shot over to Wildwood for 2 3 mile loops with Bill. Always nice to have someone to run with. That place rocks too. It’s got some really good hills, and some nice footpaths that provide a nice respite for the legs. I want to run there at least once per week for the hill work.

I went a little faster tonight than I have been going, and still only turned in a 10 m/m pace. Like I said I have slowed WAY down. I am cool with it, if it keeps me healthy enough to continue to run 5 days a week, then I can pretty much do anything.

1 mile splits: 10:30, 10:14, 9:49, 9:49, 10:07, 9:48 (and then the extra .32 in 2:29).

Some stats:
Distance: 6.32 Miles
Time: 102:49 (pace: 9:56)
Average heart rate: 155 bpm
Calories burned: 905