One Mile

Joe and I got up and jogged one mile. It was slow (9:08) but it was significant.

5K with Joe

Joe wanted to get started running again so we did a Sugarland loop yesterday morning at 10:30 pace. It was grueling. We both were very out of shape.

I took today off to let my 40-year-old legs recover.

Starting Over

Jogged 5K this morning. It was cooler, but not cool. After one mile I took off my shirt which helped a bit. I finished two miles in about 20 minutes (*where I would like to finish three). Its going to take a while to get back in shape, but with baseball over its time.

Hot jog

Ran one mile very slowly in the simmering summer heat.

Fall running sounds so sweet. I just cannot cool off in this heat.

slowest hardest 5k ever

After lifting (lev 14) a quick set and elevating my HR to 150bpm I set out to jog. I completed three miles but only at 10-minute pace. Wow am I out of shape. Amazing. Six weeks ago I could have run the same run at 6:50pace with the same HR.

5K after a rain

Still wet from a early morning shower, I jogged an easy 5k today.
Probably better to jog consistently than to run sporadically.

5K with audio

Carried along my mp3 player with a CC Modesto's Damien Kyle. I definitely need to get Bible audio back into my head.

Fun Spring 5K

A fun run. 7:57 pace on a cool 50-degree morning where it was sunny and just a bit chilly in shorts.

Jogged again

it was nice... 7:40pace... hr in the 150's in mile 1, 160's in mile 2, and into the 170's in mile three.

so I was pushing it , but still not going fast.

Lost some weight. Saw 176.6 today, lightest I have been in 10 years.

Day 1: windy 5k

not much to say, but I got out of bed and jogged.
I won't get discouraged because it was slow, I just want to keep going.

Its slowly coming back to me

I jogged a mile with Noah yesterday, and ran one today. Tommorrow I may start back on 5Ks.

Sleep-In Man

With all the Spring outdoor activity and conversations about college in my house, running has definitely bumped down my priority list.

I would like to keep going, but the mornings are busy now.

5K Sugarland Loop

ok. I did the loop again. It just doesn't feel fun right now. Its not like I am injured in any way. I just feel unmotivated. I think the race thing is so far in the rear view mirror that any competitive interest is gone. I probably need to run a race just for the fun of it.

Starting Back

Ran a slow5K

Spring Break

Tue Wed Thu
Took off Tue and Wed. Ran slow 5K on Thu.

Catch Up

Took off Friday, Ran 5K Sat., Took off Sunday. Ran Today 5K today.

Dark AM Run

Woke up at 5:30, read from John 9 and went ahead and ran a 5K before the first gleam of dawn. It was cool but not cold. And it was pleasant to run in the light of dim streetlamps (I think some have 40watt bulbs) and to see lights turning on at a few houses.

Early Sore 5K

Ran a local 5K just before dawn. I was very sore from the get go. I think I have a cold coming on or allergies starting to kick in. Ran slow 24?

recovery 5k

23:40 5k to Dry Clean Depot and back

Giving up

Went out with Hannah, who was biking, to pace me to do a 21min 5k. At 2.56 miles, I was 200ft ahead of my goal pace but so uncomfortable (combined pain from legs, lungs, heart and headache) that I turned around and walked home. After 20 minutes I went back and finished the 5K (in 20:25--but of course thats not my PR with a 20-minute break in the middle).

icy jog

jogged a 27min 5k on very slippery ice/snow.

Icy cold rain. no run today

:(

Recovery Run

After yesterdays fast run, I tried to go as slow as possible. Started at 9:30pace, but ended up at 8:10 pace for the 5k.

Fast 5K

Followed Hannah on bike and Katie on scooter to run a local 5k in 20:39.
Mile 1: 6:26. Mile 2: 6:46. Mile 3: 6:49 Last .11: 5:51pace.

Catching Up Post

I am kindof in a lull between my vigorous winter running and getting motivated for the Spring.
I missed Friday all together (had a Change Control Fri am at work) and was busy playing with the kids in the evening.

Saturday I slept in, and ran 5K at sunset. Really kind of cool, great temps and the during the run it transitioned from day to twilight to night. I enjoyed seeing the same old neighborhood in a new light.

Sunday I gutted out a 5K along the Sugarland loop. 23:? Sunday night I also went ice skating with the family. Tracy and I skated for about 15 minutes. I had a such a good time I didn't want to leave.

Monday I played with kids and hung out with Tracy, who is much more entertaining than running.

Today I ran (jogged) 5K in Reston on the W&OD Trail.

Colder than I thought.

It was about 18-20F and I ran with only a lightweight tee and a windjacket. Brrr.
The long sleeve tee makes a big difference.

I ran 5K in 22:30.

kinda weird run

ran down to Dry Clean Depot to pick up our van (long story) and then drove it home.
I was going to leave it at that, but decided to run 5k so I ran exact 2.06 more miles locally.

Brrrr.

Today it was 17F at 7am and very windy. I struggled to run a 24:xx 5k. My leg muscles were all sore.

Giant 5K

Ran passed Kohl and up 7. Cut through at hotel passing Sports Authority and Giant and came home for a 24:0? 5K (7:45pace). The leg muscles were sore this morning.



"The kingdom of heaven is like treasure hidden in a field. When a man found it, he hid it again, and then in his joy went and sold all he had and bought that field." Matthew 13:34

5.31 miles +1

Ran down to Algonquin on Potomac View and over to Cascades and back at 7:51 pace. Later I jogged one mile with Noah (7). He wore my HRM and his heart soared to 211 bpm.

Jogging with Joe

Saturday I went out on a nice slow (10:00pace) jog with Joe past Kohls and through Cascades and home.

Friday I took off completely.

Personal Best 20:27 5K !!!!!

This was run on the local route. I went out fast, but not too fast and managed to hold on.
I thought I had a chance at breaking 20minutes at the two mile mark, but that slipped away. (I computed that if I had run the last .42 miles in 5:50 pace I would hit 20:00)

5K Slow to fast

Sugarland Run 5k, started slow and kept HR under 160 for most all of 2 miles. Then kicked it into gear for final mile. Finished in 22:07.

Well-paced 5K in 22:41

Went out very slow and tried to keep HR in 150's. Just held it there until the very end when I sprinted the last 1/4 mile.

Push just a little harder and I get tired. This seems to be the optimum tradeoff, pretty quick without getting into debt.

Sore

Yesterday it snowed again and I took off.

Today I ran 5k in 22:37. I started very slow 9:00pace and kept getting faster and faster, finishing with an average pace of 7:15.

Finishing Well

I started at 9:00pace and finished mile overall 7:27 pace, the second in 7:15, and the third in 7:05 or so.

My 5K today was in 22:37.

Fast But No Record

Saturday afternoon I ran a fast local 5k.
I finished
the first mile in 6:53,
the second in 13:36, <6:43>
the third in 20:21, <6:45>
and the 5k in 21:04 <43sec> 6:30pace>

This was 7 seconds slower than my personal record. Check out my Heart Rate and Speed below. It was a nice even effort, the heart rate rose gradually throughout. But surprisingly it was slower than my pr.

Avoid the Snow

Todays goal was a moderate 5K. I went out towards Dry Clean Depot but found the sidewalks very snowy/icy and changed direction. I kept doing that until I got home.

Hard 5K

With my two oldest kids needing to leave for Dulles to fly to Bryan College for a scholarship interview in just 40 minutes, I took off and ran 5K as quickly as possible. Maintained a 6:53pace for 4K, but slowed at the end and had to run in snow because the road shoulder was covered. I think I finished in 22 minutes.

21:24 would have been my time if I had maintained the pace. Actually I might have done that. I will have to look at the graph.

100Miles !!!!!!!

Today I went over 100 (100.1) miles on my Forerunner. This was done since Jan 10.
I ran 3.23 miles today at 7:01 pace. At the 5K point I was at 21:57.

Monday 5k

With most curbs still covered with snow piles I ran 5k by just running up and down South Fox a bunch of times. Tommorrow should be warmer. Soon I will be able to venture out again. But for now I will be satisfied just to get out. 23:40.

Snow Run 5K

Streets were plowed (but not cleared) so I ran 5k on the snow today.
It was like running on the beach, on the packed sand near the water.

23:50

ice and snow

Winter wonderland outside. Beautiful... but not really possible to run.
I may jump for 20 minutes.

Snow/Ice ... no run today

After running pretty hard for four days, I needed a day off anyway.
I'll try again tommorrow.

5K Training Plan for 40-year-old Man

Found a running website with interesting articles. Checked out this article on building running power:

http://www.runlabdro.com/lectures/power.html

And here is a 5K training plan:

Training to race a 20 minute 5K
-1 mile jog warm up
-1 x 200 yard or 300 yard hill hard - if no hill available, 1 x 440 hard
-3 minute rest
-1 x 10 minute Red line run
-3 minutes rest
-2 x hill or 2 x 440 - 3 minutes rest between each interval
-Get a nights sleep

Following day:
-45 minute easy run 3 x 50 yard sprints
-Get a nights sleep

Following day:
-1 mile jog
-2 x 200 yard or 300 yard hill hard - if no hill available, 2 x 440 hard
-3 minutes rest between each interval
-1 x 10 minute Red line run
-3 minutes rest 2 x hill or 2 x 440 - 3 minutes rest between each interval
-Get a nights sleep

Following day:
Repeat easy day
Hold this training program for 12 weeks before you do your first serious 5K

5K Local in Ice and Snow

I wasn't planning on going out, but with the roads mostly clear I ran 5k in 23:? just to keep from going backwards. The forcast is for an inch of ice tonight. If we get that I probably will just lift weights tommorrow.

Nice Easy 5K

23:?? 5K on Sugarland loop today. Much warmer than the past week.

My leg muscles, hamstrings and especially calves really hurt from the sprinting yesterday, but I got through it.

20:53

Attempting to set PR beating 21:03, I went out at 5:37 pace for nearly 1/2 mile before I ran out of gas and had to stop and walk. ... I walked about 50 feet before I started jogging again and then got back to jogging. I pushed on instead of going home defeated but somehow still set my PR of 20:53. Makes me wonder what I could have done it I had gone out at 6:27 and maintained that pace.

Bowl America

Sunny balmy 23F day for a 4.62 mile run.
I ran it in 35:57 (7:57 pace).

Expiramenting with Pose

After hearing about the Pose Method on many websites and blogs, I tried it out on a 5.5Mile run this morning. My first impression is ... wow! how easy. Instead of lifting the knees, stretching forward, striking the heel and slapping the forefoot down you touchdown gently on the forefoot with a bent knee and spring forward and up somewhat like a kangaroo. Leaning forward, your next foot just naturally appears ready to touchdown without effort.

I may try this for a while. But there is no way I am ditching the shoes! After I wear these out (in 300 miles) I may think about going to racing flats.

Back to work

With just a little slipping and sliding I did another slow 5k this morning. (24:24)

No more Caffeinated Coffee!

Can I really do this? After seeing my heart rate soar after running with coffee and then hearing about a doctors advice to a friend about coffee, I am going to try give up the caffeine and just drink decaf. ... well maybe not completely.

New Ride

Purchased my 2nd pair of running shoes yesterday. Got a pair of Nike Air Max Moto IVs. I can't wait to run, but it snowed last night and was about an inch deep on the road this morning.

Maybe tonight.

Brrr.

Ok. this cold snap is starting to get to me.
I didn't want to take two days off, so I bundled up and ran 5k this morning (24min).

Then I tried to lift weights, I nearly finished but was exhausted and ended up spending some time on the kitchen floor recovering. I felt faint and a little green but my heart was recovering normally (?) .

Too cold to run?

It was 4F at 6am. Just too cold to run today.

Yesterday, I bounced 20 minutes on the tramp just to keep the blood pumping.
brrr.

Fri and Sat

5K each day.
Friday it was icy.
Saturday I actually ran 4.5 miles.

Wed 1/31 and Thu 2/1

Wednesday I Ran 5K with Joe up Augusta and passed Kohls and home. It was sunny and cold (19F) but it was a really nice run. I took it easy 8-9 min pace for Joe, and enjoyed the run alot more.

Today I ran the Sugarland 5K and purposed myself to not get over 170bpm until the last mile. This meant crawling up some of the hills, but I felt great heading into the last mile and ran it in about 7:15pace (but that darned HRM alarm kept saying I was going over 174bpm -- which I set).
I finished in 23:12.

Day Off

I did not run this morning. But may try to do some running this afternoon. Or at least 20 minutes on the tramp.

Sunday and Monday

Sunday I ran a nice 5K through Cascades. Kept in zone 4 until the the final downhill and finished in 23:12.

Today I ran 5K in my local loop and tried stay at 7min pace. Finished in 21:03 (6:45pace).
This was my personal best.

Trampoline

My knees and shins were hurting last night so I decided not to run today.

Then, I decided to try something different to get an arobic workout... trampoline.

Jumping like mad, I got my heartrate up to 170bpm (zone 5) . . and then did 20 minutes in zone 4. Actually I jumped a lot longer working with my watch trying to get it to work right.

The result was amazing, a thoroughly exhausting leg muscle wearying workout but none of the joint soreness that is associated with running.

I think I will hit the tramp twice a week instead of running.

Thurs 1/25 and Fri 1/26

Ran a 5K on both days.
22:10 on Thurs on the flat loop around house
and
24:20 (or so) today on Sugarland loop, running with under 160BPM as much as I could stand it. (I have to almost walk up some hills to keep it that low).

2mi and 5k

Today I did the sugarland 5k again. Ran in zone 5. It hurt more but I only got in in 22:32.

Yesterday I did 2mi intervals.

Snow Day!

About 1.5 inches of snow covered with ice was on the ground this morning.
No running

First 10K and then some

Took off completely yesterday.

Ran 7.3 miles in one hour this am. the last 4 were tough. (see pink line)



Here is my running summary for the past week.

Cascades 5K

I enjoyed taking a different 5K route yesterday, so I did it again today.
Today's route was the pinkish one through Cascades Marketplace.

It was around 35F this morning, much warmer -- a very good temperature to run in.




I found an interesting thing. My heart takes a while to get beating fast if I go out conservatively (e.g. I can go out at 7:30 pace and stay in the 140-155 range for a long while) but once I cross into the 160-170 range my heart will not go much slower for a long time even if I am running easy downhill.

Notice the heart rate rise as I went up the hill to Kohls. Then even though the running was mostly downhill after that my heart stayed in the 160s.

A new 5K route

Took a new 5K route today. Stayed in zone4 mostly and finished in 23:45.
Temp was 22F and skies were clear. Looks like we are going to have another solid month of cold (brrrr.)

Cold 5K

Nice 5K run this morning. I did the Sugarland loop and used the HRM to back off every time I hit 168bpm (90% of 186). It was cold out (I think 19 or 20 F), but I was very comfortable with my coat, hat, and gloves.

I finished in 23:20 or so.

I really wanted to sprint at the end and get the time down, but didn't. Maybe next week one day I will sprint the last mile and see what I can get.

2Miles with Joe

Was going to take off to rest, but ran 2miles with Joe instead. He wanted a 7:30 pace, but just missed it after taking a couple of weeks off. I sprinted at the end and finished at a 7:13 pace.

Pushing zone4

Ran another 5K. This time I tried to run a little faster staying as close to the top of Zone 4 as possible. I finished in 23:12 or so (i think).

5K in zone 4

Just to compare results. I ran 5k this am and tried to stay in zone 4 as much as possible.
It was very comfortable, and i finished in 23:53 (not bad considering how slow I went at times).
I got a nyrr book on running from the library yesterday. It suggests that I should run 12 weeks of 5Ks in zone 4 to build up a based before speeding up. After today that looks doable.

5K with 305

Ran 5K this am with the 305. Tried to get in under 20 minutes, but around the two mile mark ran out of gas and had to walk. I noticed this came near the end of a long hill (rising about 100').

I noticed my heartrate was topping 180bps as started to feel bad at two miles.
The next time I will try to ignore time and keep my heart in the low-mid 170s.
Zone5 90-100% of max HR and I think it would be better to run mostly in zone 4.
Even with the walking I finished in 23:12 beating the 5K time I got in November.

Forerunner 305

Ran one mile with the gps. Here is the result. Heart rate close to 175. Can't wait to see how a 5K goes.
.

Getting back out.

Managed to run two miles this morning, the first a slow jog and the second a little faster (6:12).

I felt fatigued and out of breath more than usual today.

I ordered a Garmin Forerunner 305 today. Should be here in a couple days. I can't wait to see how I will do when I know my pace.

Physical

Skipped running this morning and went to the doctor for a routine physical. Everything looked fine. So anyway I should be off and running tommorrow.

Weekend Update

Took Friday off running and took eight homeschool boys to Quantico for a day of Land Navigation.
We ended up getting alot more excercise than running a 10k.

Saturday I jogged one mile with Sarah (almost 16) and then ran one. At the end I realized I was close to going under 6minutes and sprinted the last 1/8th or so and finished in 6:01.03 (close).
(with a gps that would never happen, I would know where I was along the way).

Sunday I took off completely.

And this morning I jogged two with Joe in the rain.

Not Superman

I went out this morning with a goal of running as many 6:27 miles as possible.
...
Zero. I ran one mile in 6:45 and just felt like stopping. So I did.

I thought I was on pace to do 6:27 easy. I didn't want to go too fast or too slow.
Its still hard for me to judge.

A Sub-20 5K

Two miles (7:02 and 6:34) solo in the cold this morning (28degrees).

The first mile is always slow. I am trying to figure out why. Maybe I
just need to warm up.

To get under 20 minutes, I would need to run the last 1.1 miles in 6.26 which is 5:51 pace.
Ouch, that won't work. I won't get to a sub-20 5K by starting out with 7:02 and 6:34.

Say I ran the whole thing at
6:30 pace. 3.1x6:30 = 1209 seconds = 20minutes 9 seconds.
6:27 pace 3.1x6:27 = 1199 seconds = 19minutes 59.7 seconds.

I think I can do this (especially on a flat run).

5Ks are cool

5K. What a great distance. Long enough to be productive exercise, but short enough to put one in every morning and not be too late to work.

Sometimes I think about 10Ks or 1/2 or full marathons. But all those runs take more time, and right now time is at a premium. I will stick to 5Ks until I stop improving.

Flat 5K Training Run

Today I ran 5K by running 7/10mile laps locally around my house. The 5K that I run on weekends has too much traffic to do on work mornings and I just like being close to home.
Joe ran too. We ran the first mile together in 7:48. At the end of the first mile, Ben started running his mile and I followed him at a faster pace and completed mile two in 6:38. My last 1.1 miles I did in 7:40.18 (which is 7:32pace) for a total of (7:48+6:38+7:40) 22:07. Following somebody faster really helps. I like to get Ben and Joe to trade off half miles and help me to break 20 minutes one day this week. (Joe by the way completed 5K today in 25:11, a good run for the little guy.)

I was very comfortable this morning, never gasping but I was breathing very deep and steady. I don't know my heart rate (wish I did) but I imagine I could keep up 7:40 pace for a 10K.

My goal being 19:59.9, I was 2:07 behind. Thats a lot of time. If I take one off the first and last mile I would be at 20:07. But I would have been dying. I will get there, its just going to take time.

squeezed one in

rained all day. with the sun setting i ran one mile (6:17) just before
sunset. i had forgotten how beautiful a sunset can be after a rain.

Sunday Rest

No running Yesterday. I picked up a friend at the airport early in the morning, went the church, and spent the afternoon playing football with boys in the backyard.

Today I hoped to run a 10K New Years race, but its been raining all night and the race is 20% on grass so I think I will avoid it and run at home.