running

Got a late start so that's all I had time for. Tried to run a bit faster than usual sleepy am run. Two miles in the middle at 9:00 pace. Effort was comfortable, maybe it shouldn't be so easy. Still working on distance and frequency. Faster when base is solid.

Way too busy at work to get in a run. Swim is just a guess watch recorded time not laps and I can never keep track in my head.

Mostly slow sleepy run. One mile faster just for fun. 8:20. Would be nice to do 10 of those in a row in a month but not there yet. In the last five years I have always run Broad Street between 1:25 and 1:30. Beats almost everyone I know which makes me happy. I always feel about this time of year there is no way I can run that fast. My training just doesn't support it. Same is true this year. Ran 1:24 for ten miles in a half last fall definitely not there. Guess it's time to cut back on the ice cream.

Nice easy run. I find I get bored with the longer stuff. An hour is about right for my mental health needs. But if I want to run a faster marathon then I need to do the longer runs, and a lot more than I did last time. The first time I ever ran more than 10 miles in training was last July in preparation for NYC marathon. It was a long enough build up to finish but not to break four hours. Considering taking a shot at Philly marathon this Nov.

Wanted to do a 5k yesterday but legs a little sore from Saturdays run. Today felt good. Conditioning coming back nicely average heart rate 127. Running by feel seems like I always feel like running slow. Need to add a little bit of faster stuff now. In three weeks my boys and I will run in a school fundraiser. They haven't beat me yet. They could easily if they had any strategy. They could just run with me and out run me at the end, but no they blast off and run the first mile as fast as they can and then die. I shout words of encouragement as I pass them vomiting at the side of the road.

Nice easy miles.  About 10 min slower than I was running in Dec., but not pushing at all and just feeling better.  Will probably start to drop the pace for the last few miles soon.  Today in the rain was not the right day.

3 miles at 8:00 per mile. Felt pretty good. Need to be careful about pushing too hard too fast cause I am too old.

Legs were a bit tired to start but felt better as run went on Pretty happy this week with some consistent runs.

I am a runner not a triathlete. I have a slew of runner and race director friends and we talk about all the local races. I know when something changes. I can tell you who has best food, music, bathrooms, t shirts, costumes you name it. Tri's I am so out of the loop I just found out that a big race I am doing in June, Eagleman, was in danger of being canceled. For the last month and a half no one knew if it was going to go on or not. Organizing group ran out of money. No worries now, ironman took it over. Point is I am so out of that loop I had no idea there was even an issue.

relaxed and easy.  Last 4 @ 9:00.  Last 1 at 8:27 a bit of a surprise that I had that much left  Maybe I shouldn't be taking it so easy.  Still legs are feeling the increase in milage so afraid to increase the intensity yet.  I guess that's fine I am not aiming for anything specific other than just a solid base for now.  Wondering what is the minimum number of miles I can run and still acheive my goal.

No time for much today so ran the middle two miles faster. 8:20. Felt ok, not all out, but not effortless either.

It got cold again, but I am not complaining, no snow or ice is good . 7 easy miles. One at 9:08 thought this is comfortable could run 10 miles here. How do I get that to be comfortable enough to run 26 miles there? A rhetorical question really. More miles, faster miles. The finesse is how to do that without getting hurt or divorced.

9:38 average just getting in the miles. About a min slower than I was in December. Two months off is very bad for older runners. Two months off, two months back should have same conditioning as before, right? Seems like no. I guess it doesn't really matter I am happy to be running pain free.

Slow but steady. Not a surprise was on my feet all day yesterday. Must have walked ten miles in New York with the kids. Eating on the run wasn't so good either, yummy but not healthy.

Ran this at a pretty good effort. 9:20 average. Will probably do this run again in a month to see where I am. I should be able to run under 9 on a flat course after breakfast on rested legs. So feeling pretty good about my conditioning for Broad Street. After tomorrow's long run I will shorten the runs and speed things up a bit.

Slow didn't even try to pick it up at the end. It's been a whole week of lots more walking and standing and eating bad food than I am used too. I need a couple of days off to recover from vacation.

Did some faster quarters today.  Garmin was nice.  Although I was on a measured course it worked well enough that I could use it for either time or distance anywhere.  Basically a quarter fast then jog a quarter then repeat.  Did 6 sets.  Times were not great and a bit slower than I expected (1:55 average) but on the money consistant.  Fastest and slowest within 2 seconds of each other.

Treadmill .25 fast .25 slower .5 fast .25 slower repeat x 3. Faster pace was 7:40. Rest was warm up and cool down. Working but not straining so overall happy with effort. Could have managed with shorter rests. Next time I do this I will keep that pace but extend the times and shorten the rests.

Very slow. Average heart rate 114. Could feel the fatigue from yesterday so no need to push things and get hurt. Not feeling like I have either the conditioning or the speed to break 25 for a 5k on Sunday., but at least I can do better than 26:45 which is what I ran last 5k.

I am one of the luckiest people alive. I have a great family, great job, enough money for everything we need and am healthy enough to still be running. Still it is hard to slow with age. In a week I am running Broad Street. I have run this race off and on for 25 years. I will never again run those carefree low one teens that I ran in my late 20's. I may never again run those high one teens I was so determined to get back to after the twins. I will at least try to stay in the 1:20's where I have managed to stay for the last decade in spite of the other kids, major surgery and this years 2 month long injury and all the other impediments that life puts in front of all of us. I wish I was faster and stronger and had more endurance, but how can I not be happy for all the great years of running with which I have been blessed.

Not thrilled with this one.  Did manage to beat one of my boys but the other one played with me like a cat with a mouse.  He would run a little bit ahead then walk and let me catch up.  Then he would run ahead again and walk and wait for me to catch up.  Last quarter mile he just took off and ran.  I don't know how much faster he could have run today but he executed his race perfectly and beat his mom.  That was his mission.  I am so proud of my guys for running with me they much prefer the mud runs.

I can't really explain why I didn't have more in the tank today.  I expected 8:20 to 8:30.  Two faster workouts last week might be the problem.  Too much cake and ice cream might also be a contributing factor.  I am about 5 pounds heavier than when I last ran this course.  Still the last 5k I ran I was just coming off an injury and had done much less training and ran in almost exactly the same time as today.  Now I just want to find another one to run soon.

9 min per mile average.  Fastest I have run since before hip injury.  Ran the first 5 miles purely on emotion.  I was angry about not running better on Sunday, angry that I will probably need surgery on my finger, angry that our house isn't bigger and cleaner, angry that there just isn't enough time in the day to get everything done, angry that I am so fat (BMI 23) and old...  It felt good to just let all of that go in the run.  Life is good and my complains are truely silly once they are put into perspective.  Last two miles I was no longer angry.  I decided to maintain the pace and it became much harder without the emotion driving me but I finished.

Hoping that I didn't leave next Sunday's race out on the roads today.