Running is therapy

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


function smv(){
  scp $1 $2 && rm $1;
}


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 pay all this money for air conditioning and they just want to lay in the sunshine to make themselves warm. It’s like they think they are reptiles.

By way of Ruby Inside, this site has a .bash(rc|_profile) function/completion to open rdocs for installed gems on your machine.

I changed it slightly so that it would just open in a new tab in firefox.

Put this in your .bash(rc|_profile):

export GEMDIR=`gem env gemdir`
 
gemdoc() {
  firefox -new-tab $GEMDIR/doc/`$(which ls) $GEMDIR/doc | grep $1 | sort | tail -1`/rdoc/index.html
}
 
_gemdocomplete() {
  COMPREPLY=($(compgen -W '$(`which ls` $GEMDIR/doc)' -- ${COMP_WORDS[COMP_CWORD]}))
  return 0
}
 
complete -o default -o nospace -F _gemdocomplete gemdoc


Then source that file, and try it out.


$ gemdoc acts[tab][tab]


Will show you all the gems you have that start with acts. Then complete the whole thing and it will open the rdoc in a new tab in your already running instance of Firefox.

There is a social networking site just for people interested in Ruby Called acts_as_community.

It’s somewhat interesting, and of course I signed up, but we’ll see how much it gets used.