No getting around the rain today. First 3 miles, just a few drops. Steady rain the rest of the run. Wasn't to bad, not very much wind. Hardly anyone at Bragg's HQ. I went up to Cannonsburg and then back out to Fleet Feet. Started seeing a few lightning flashes.
Andrea and Jim were the only ones willing to run in the rain. Andrea decided it wasn't to smart to run with the lightning. I guess it was kinda foolish, but I still had 3 miles back to the car at Bragg. Jim went with me for 3 miles. He was scheduled for 22 miles. I turned around and was going to end it at 10 miles, but decided I was already soaked and might as well gut it out and at least get 13.
Before Jim and I left Fleet Feet, we discussed whether Tom King would be postponed or canceled because of the lightning. Found out they did get it off. Next rain run, I'm going to get a pair of lightweight gloves. Seems like I'm getting a lot more runs in the rain. Mostly because its spring. But, also because I don't have the luxury of waiting out the rain or taking a extra day off.
Saturday, March 15, 2008
Friday, March 14, 2008
Jeff Galloway, blogs, and rain
Jeff Galloway spoke at Fleet Feet Sports in Murfreesboro last night. Jeannie was able to pull that off to help out the Murfreesboro Pacers. Jeff is a entertaining speaker, former Olympian and best selling author. He spoke of his philosophy on a wide range of topics; stretching, walking, hydration, nutrition, role of the local running store and more. He also answered questions. Jeff's in town for the Tom King Half Marathon in Nashville on Saturday, guest speaker tonight for the Striders at the pasta dinner and then Sunday a training class at the Fleet Feet in Brentwood. Very busy man, his running must help keep him grounded.
Dylan went with me to Fleet Feet. He behaved like a little gentleman. We got there at around 5:15 and got home at 8:00. Long time for the little guy to not get to bored and cause a ruckus. He sure does act shy. Must get that from his dad.
Added a stat counter to the blog yesterday. Copied it from LS;) Amazing the capability of the internet. Conspiracy theory, yes I believe big brother is watching. Copied the labels from Boston Dreams. Googled running blogs one day, over 80,000.
Rain on the radar this morning. Drinking my coffee and surfing the net this morning. The rain moved through our area earlier, the streets were still wet. But, there was a gap before the next wave of rain would hit. I was able to finish one loop of the golf course before it started raining. Didn't rain to hard on the second loop, off and on, with varying degrees of intensity. No downpours. Sure hope those racing Tom King tomorrow have good weather. Looks like they may get wet. Lousy day for the volunteers.
Dylan went with me to Fleet Feet. He behaved like a little gentleman. We got there at around 5:15 and got home at 8:00. Long time for the little guy to not get to bored and cause a ruckus. He sure does act shy. Must get that from his dad.
Added a stat counter to the blog yesterday. Copied it from LS;) Amazing the capability of the internet. Conspiracy theory, yes I believe big brother is watching. Copied the labels from Boston Dreams. Googled running blogs one day, over 80,000.
Rain on the radar this morning. Drinking my coffee and surfing the net this morning. The rain moved through our area earlier, the streets were still wet. But, there was a gap before the next wave of rain would hit. I was able to finish one loop of the golf course before it started raining. Didn't rain to hard on the second loop, off and on, with varying degrees of intensity. No downpours. Sure hope those racing Tom King tomorrow have good weather. Looks like they may get wet. Lousy day for the volunteers.
Thursday, March 13, 2008
quest for the sub 19
I've been trying to go sub 19:00 in a 5k for the last couple of years. This year I've bumped up the mileage, by adding an extra running day. I only take one day off running a week. But, I do at least two recovery runs a week on the golf course, nice and slow. I've been doing some tempo workouts for about four weeks. Tuesday was the first time on the track in over a year. Today's workout was supposed to be the first of a four week build up for another fast 5k attempt.
I have 1,400 meters of straight level road marked every 100 meters to do speedwork. The track is locked and the turns seem to make me accelerate. Today's workout was straight from Jack Daniels. 6 x 200 meters at R pace with 200 meter recovery. 3 x 1,000 meters at I pace with 2:00 minutes of recovery and 3 x 400 meters at R pace with 400 meter recovery.
I warmed up for 3.75 miles on the road. The 200 meters were coming pretty easy. Target was 41 seconds, splits were 41, 40, 39, 40, 40, 41. First 200 meters were little quick, 18-19 seconds and slowing in the final 100 meters. Everthing started falling apart on the 1,000 meter repeats. Started out on target, but was slowing by 400 meters. First one came in at 3:45 versus a target of 3:40. Second one came in at 3:47. Definately, not able to maintain pace through till the end. Started the final repeat and hit 400 meters in 1:34 versus a target of 1:28 and bagged it. Crap!
400 meter repeats didn't go very well either. To hot for the first 200 meters and fading fast for the next 200. Did 2 x 400 meters, way off target and called it a day. Damn, seems like the first time back doing speedwork takes a while for the paces to click. Sure wasn't happening today.
I have 1,400 meters of straight level road marked every 100 meters to do speedwork. The track is locked and the turns seem to make me accelerate. Today's workout was straight from Jack Daniels. 6 x 200 meters at R pace with 200 meter recovery. 3 x 1,000 meters at I pace with 2:00 minutes of recovery and 3 x 400 meters at R pace with 400 meter recovery.
I warmed up for 3.75 miles on the road. The 200 meters were coming pretty easy. Target was 41 seconds, splits were 41, 40, 39, 40, 40, 41. First 200 meters were little quick, 18-19 seconds and slowing in the final 100 meters. Everthing started falling apart on the 1,000 meter repeats. Started out on target, but was slowing by 400 meters. First one came in at 3:45 versus a target of 3:40. Second one came in at 3:47. Definately, not able to maintain pace through till the end. Started the final repeat and hit 400 meters in 1:34 versus a target of 1:28 and bagged it. Crap!
400 meter repeats didn't go very well either. To hot for the first 200 meters and fading fast for the next 200. Did 2 x 400 meters, way off target and called it a day. Damn, seems like the first time back doing speedwork takes a while for the paces to click. Sure wasn't happening today.
Tuesday, March 11, 2008
No more tights!
At least for the next week or so. Low temps in the 40's or better in the forecast. Still only March, April usually has a couple of days in the 30's. Won't be able to put away the tights completely.
Glad to have them on this morning, though. Today's run was a 8.2 mile recovery on the golf course. Slow, and then even slower. Legs didn't have any turnover.
Glad to have them on this morning, though. Today's run was a 8.2 mile recovery on the golf course. Slow, and then even slower. Legs didn't have any turnover.
Monday, March 10, 2008
Track
Speedy's trying to make me faster. This morning we met at Comcast and ran over to the Oakland track. Pretty easy workout. 4 x 100 meters and 4 x 200 meters. Not quite all out, but darn close. Much as I hate the track, it was a good workout.
I'll be on my own for the tempo workout on Thursday or Friday. Speedy's racing Tom King. Time to change it up. Perhaps mile repeats or something a little bit quicker but shorter distance.
I'll be on my own for the tempo workout on Thursday or Friday. Speedy's racing Tom King. Time to change it up. Perhaps mile repeats or something a little bit quicker but shorter distance.
Sunday, March 9, 2008
Pure as the driven snow
It was a beautiful day. Blue sky and not a cloud in sight. Two snow runs in successive days. That's a first. Not much snow left today, just the drifts in the ditches and shade. Some spots the remaining snow was over a foot or two deep. Only because it had been blown into the ditch.
Needed to get 16 miles today, but decided 13 miles would be plenty. After 6 miles my water bottle was half empty. I got the brillant idea to fill it up in one of the snow drift banks. Only problem, the drifts now were only a couple inches deep the farther east I ran. Plus, once I decided to scoop the snow up with my water bottle I dumped out another quarter of my water and the snow had lots of "debris" in it. The snow wasn't quite as clean as it looks from afar.
Saw lots more wildlife on the back half of the run versus the front. Pack of deer saw me and instead of running across the road ahead of me they walked, slowly. Ice. This part of the road, had narrowed to one lane and gravel, heading up a hill. It still had quite a bit of ice in spots. This was just a mile and a half section I added to get my 13 miles. Which really ended up to be 14.5 miles because I went all the way to the top of the hill instead of turning around earlier.
Coming up to "coyote corner" I saw a hawk sitting in a tree with two crows in an adjacent tree. As I got closer another hawk that I hadn't seen flew off, but not before dive bombing the two crows. This corner is really S shaped, around the other corner is where I saw a coyote a couple of weeks earlier. I looked in the field to see if he was around. Spotted him or his sister at the far end of the field watching me. When I stopped to see if it was really the coyote, he turned and headed back to the creek.
Later in the afternoon we put the bikes in the van and went to the Stones River Greenway. Dylan and I rode three miles to the dam. Paula walked Lance. We caught up with Paula on the way back, she'd gone a mile and a half. It was 50 degrees and a slight breeze, I wore a windbreaker and was comfortable. Still plenty of sunshine.
Needed to get 16 miles today, but decided 13 miles would be plenty. After 6 miles my water bottle was half empty. I got the brillant idea to fill it up in one of the snow drift banks. Only problem, the drifts now were only a couple inches deep the farther east I ran. Plus, once I decided to scoop the snow up with my water bottle I dumped out another quarter of my water and the snow had lots of "debris" in it. The snow wasn't quite as clean as it looks from afar.
Saw lots more wildlife on the back half of the run versus the front. Pack of deer saw me and instead of running across the road ahead of me they walked, slowly. Ice. This part of the road, had narrowed to one lane and gravel, heading up a hill. It still had quite a bit of ice in spots. This was just a mile and a half section I added to get my 13 miles. Which really ended up to be 14.5 miles because I went all the way to the top of the hill instead of turning around earlier.
Coming up to "coyote corner" I saw a hawk sitting in a tree with two crows in an adjacent tree. As I got closer another hawk that I hadn't seen flew off, but not before dive bombing the two crows. This corner is really S shaped, around the other corner is where I saw a coyote a couple of weeks earlier. I looked in the field to see if he was around. Spotted him or his sister at the far end of the field watching me. When I stopped to see if it was really the coyote, he turned and headed back to the creek.
Later in the afternoon we put the bikes in the van and went to the Stones River Greenway. Dylan and I rode three miles to the dam. Paula walked Lance. We caught up with Paula on the way back, she'd gone a mile and a half. It was 50 degrees and a slight breeze, I wore a windbreaker and was comfortable. Still plenty of sunshine.
Subscribe to:
Posts (Atom)
