Saturday, May 31, 2014

Week 7: 10 Miles - snail crossing/deer spotting

I started my run this morning a little bit before 5am.  There is just something about getting out the door before 5am when most others are sleeping.  I love the feeling of getting a head start on my day.  For some reason I find get up very early "fairly" easy to do on a Saturday.

Anyway, I had 10 miles on the schedule and that's what I ran today.  Coach Chris wanted me to run 10 miles using a ratio of 2:30/1:00 (Run/walk).  My desired pace was 12:00 min/mile.  I did both of these with a smile on my face.  During this run I saw a "turtle crossing" sign as well as lots of snails at one place on the greenbelt (near HACC).   At about mile 7 I looked over and I saw a deer!  (not the greatest picture but you get the idea :-).


This was super cool.  A side note that I want to share is that I was praying that I would be able to see a bright red cardinal.  I didn't see the cardinal, but a real life deer is even better!  I felt great after the run.  Strangely enough, I didn't take an ice bath and I haven't had issues with an swelling or anything.

My other two runs this week went well.  My first run was on Memorial Day after work.  It was in the mid 80's when I got off work so I decided to do the run after dinner.  I had two of my friends keep me accountable for this run since I knew it would have been very easy to skip out on it, but I knew how important it is to get the runs in on the day that it is supposed to be run (if at all possible).  So what I did was convince my wife (and daughter) that they could meet me at Dairy Queen at 7pm.  The closest DQ is about 5.5 miles away so I figured this would be perfect... and it was :-).  Family time and recovery all in one.

The second run I also did in the evening.  This run was started a little bit after 8pm.  This run was cool because I ran 5 miles and I kept my pace to just slightly over a 9 min mile using a 4/1 ratio.  What was significant about this was that this is the pace that I'll want to run my goal race.  I felt good afterwards as well.

Overall, my training is going great.  The major adjustment that I want to do is something that I've been talking about all a long... and that is getting up and doing my run in the morning rather than taking a chance and doing it in the evening.  I feel better when I run in the morning and it has a more dramatic impact in my overall well being when I do it in the morning.

Speed work next Saturday for me and my wife has her first 5K race that she's doing with Mom's in Training.  If you want to help her out you can go to her fundraiser site at
http://pages.teamintraining.org/cpa/momintrn14/cwagner4c6

We are #relentless for a cure as a family.  Thanks!

Friday, May 23, 2014

Week 6: Pace work - BIH Half time goal

I had off this morning (Friday) so I decided to do my pace work this morning.  I got to the track at Messiah College at 6am (not bad for a day off).  My pace work went well.

6x800 repeats:  Goal was 4:15 on each of the repeats.

1: 4:20 (little slow - wasn't focused on what I was doing yet)
2: 4:14 (almost right on!)
3: 4:15 (perfect)
4: 4:17 (very close)
5: 4:15 (perfect!)
6: 4:15 (perfect again!)

So I got three repeats exactly on target.  One was two seconds too slow and one was 1 second to fast.  The only other one was 5 seconds too slow (that was my first one).
Overall, I'm very pleased with what I did. 
The rest of the week went well.  I went running with Emma on Monday evening and then got in my Wednesday run in the morning.  Nothing really special to report on those two runs, other than it feels great to get my Wednesday runs back on track.

Something that I keep repeating is the importance of being and staying #consistent

It felt good to accomplish the goal times for each 800 meter repeats.  I was running faster than I normally run, but I wasn't out of breath.  It is getting easier to go faster for longer periods of time.

I have 10 miles next week and I'm very much looking forward to it.

Saturday, May 17, 2014

8 miles: Week 5 BIH time goal

I had a great week in regards to getting the runs in on Tuesday and Thursday.  I'm still struggling with getting them in Monday and Wednesday mornings.  I did both of these runs in the evening.  Almost didn't get in the Thursday run but I was able to out run the storm :-).
Tuesday PM run - my first mile (after the warm up) was 9:07 - goal was 9:00.  This run felt very good and it was a great stress reliever.  I had a crazy busy (self-inflicted) day at work.  The run was about 50 minutes long or so.
Thursday PM run - This run felt good, however, it was a little shorter than I wanted (about 4 miles), but as I mentioned above there was a significant storm on the way.  On a related note once I made it inside it poured... so I made the right decision.  I wasn't worried about the pouring rain... I just didn't want to get struck by lightening!

Lastly, my 8 mile run this morning.  It felt awesome in every way.  It was just me and the sidewalk.  It pretty close to a perfect run that started at 5:30am :-).  Can't beat getting home right around 7am with the run completed (along with about a half mile walk home).

Biggest area for improvement is to consistently get up at 4:30am.  I think this is essential to my success and know that this starts the night before so I'm going to make extra effort to go to bed earlier.


I believe that the only thing that could have made this run better was that if I shared it with someone... who's going to come out with me next time at 5:30am so we can enjoy this amazing weather together! :-)

Saturday, May 10, 2014

Speed work - Week 4 BIH time goal training

This week I managed to get all my week day runs in as scheduled.  I did the first one Tuesday night I did a 5 mile run with my 2 1/2 year old daughter with the stroller.  It was challenging, but I did it.  I wonder if there are any half marathons that I can run with a stroller.  I guess I'll just keep my eye out for a race.  If you know one that you think doesn't prohibit running strollers.  I think it'd be amazing to cross the finish line of a half-marathon with my daughter :-).

The second run was on Thursday morning.  I had a 5 mile run with a "Magic Mile" (MM) included.  This is the "measuring stick" that Jeff Galloway uses to determine how fast I should running my long runs.  This is very helpful.  The cool thing about this MM is that it was the fastest that I've run since I've been an adult.  My best MM so far this year was 8:02 and was able to run this MM in 7:30.  The cool thing about this is that my first two miles didn't go that well and I was feeling very slow.  I was able to not allow this to discourage me, but rather it helped me :-).

Today, Saturday, I ran my 5x800 meter repeats.  I got to the track around 6am.  I will say I ran most of them too fast... but not intentionally too fast.  Oh, and my Garmin said "low bat" so I just used my Ipod as my timer.  This worked decently

Goal:  4:15/800 meter repeat
Repeat 1:  2:07; 2:11=4:18 - a little too slow.  Not sure what happened on this one other than I thought I was closer than I was.
2:  2:02; 2:08=4:10 - over compensated
3: 2:10; 2:04= 4:14 - almost!  Just a second too fast
4: 2:03; 2:04=4:07 - very consistent laps, but still too fast - not intentional
5:  2:06; 206=4:12  - closer, but still too fast

It was a good week overall.  Still working on getting up every day at 4:30 or 5am.  This starts in the evening so I'm working on getting to bed earlier.

Saturday, May 3, 2014

Week 3 BIH Time goal training

This week went well.  Got in all my training runs.  Due to not getting up early enough on the week I did my week day training runs in the evening.
On Monday I ran 5.2 miles in 10:39 pace.  This was in the rain so I was just pleased to be out there.
On Thursday I ran 6.2 miles in a pace of 9:42.  This was in the evening as well and it was warm low 70's.  Felt awesome.  This put me at a 10K in just a few seconds over an hour.
Today, Saturday, I ran 10 miles in a 11.17 pace.  I used a 2:30/1 ratio.  I was running and chatting with a running buddy of mine.  It was actually an easy pace for me and we were talking the entire time.  It was so good to run with a friend of mine as it made the time go so fast.
Overall training went great this week.  Again the thing I'm working on is consistency.  Having someone run with me this morning was fantastic and helps get me out there.  I want to be out there it's just the getting up in the AM that's been tough.
I"m going to work on getting up at 5am both days on Monday and Wednesday.

The best part of these runs has been seeing the birds and the other wildlife.  I love running in the spring :-).

Until next time make sure you're "having a good time and you're time will be good."  John W