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saturday, august 21, 2010

Easy Run

Distance: 3.68 miles
Time: 30:00
Pace: 8:10

Comments: Got swamped in the morning and unable to make it to the park until nine - and it was certainly on the warm side when I got there. That said, I felt pretty good starting out and my first two miles worked out to 8:07 and sub 8:00 pace. But things got rough on the back end of the workout. I really started dragging at the 25:00 mark and had to focus hard to finish the workout. The pace on that portion suffered as a result.

Conditions:

Map & Details: Garmin Connect
Hour: 9:00 a.m.
Surface: dirt
Weather: clear
Temperature: 98 degrees
Humidity: 27 percent
Wind: none
Location:Thude Park, Chandler, Arizona
Shoes: Mizuno Wave Inspire 6
Sin Musica

Injury update: Achy but no real pain.

wednesday, august 18, 2010

Easy Run

Distance: 3.5 miles (approx)
Time: 30:00

Comments: I woke up feeling very sore from the track effort. I stalled on getting out for the run longer than necessary but got over there by 8 a.m. It rained yesterday evening so the temperature was much cooler although the humidity was through the roof. And instead of running around the part, I did this one on the banks of picturesque Thude Lake.

I had my new Garmin on but did the run in the flat 30 minutes like before. Overall it felt pretty good given my soreness and very good in terms of strength. No sloppy nonsense at the 3/4 mark. I got back and unloaded the info but then ran slam into software issues with the new device. Think they are sorted now but no idea what my distance was. I'd put the effort just above the 8 min pace or so.

Conditions:

Hour: 8:00 p.m.
Surface: dirt
Weather: clear
Temperature: 81 degrees
Humidity: 71 percent
Wind: none
Location:Thude Park, Chandler, Arizona
Shoes: Mizuno Wave Inspire 6
Sin Musica

Injury update: Ended up sitting a lot yesterday and added to the ache from the track workout I got that teensy murmur from the right hip. Nothing bad but enough to make me wary.

tuesday, august 17, 2010

Track Work

Distance: 4 miles (approx)
Time: 43.28

Comments: First time back at the track in quite awhile. As one would expect given that situation, the workout was good ole speed/strength.

Things progressed pretty much as I expected. I was nowhere near ready for the workout but not completely at a loss to complete it either. The first few were extremely sloppy and my strength was pretty much gone for the last ones.

Still, after blasting out a stupidly fast first 400 the rest hovered in the 1:40 range (my average time worked out to just more than 1:38). That's pretty much what Coach Dean and I were expecting for this effort.

For now, we'll keep plugging away at these and see how we go. One thing I need to keep in mind is that the heat and humidity isn't exactly on my side with these.

Conditions:

Hour: 7:30 p.m.
Surface: track
Weather: clear
Temperature: 101 degrees
Humidity: 24 percent
Wind: none
Location:Marcos de Niza High School, Tempe, Arizona
Shoes: Mizuno Wave Inspire 6
Sin Musica

Injury update: All's fine.

friday, august 13, 2010

Easy Run

Distance: not sure
Time: 30:00

Comments: A bit of a battle today. I'm feeling sore from the week of runs and core work. Started out as a slog and got better but never really into the "good" range. I let the battery in my Garmin die so I don't know the distance or pace but I'm pretty sure it was on par with last week's uninspiring production. Still, no real problems and nothing to make me feel like I'm regressing at all.

Conditions:

Hour: 7:30 a.m.
Surface: dirt
Weather: clear
Temperature: 89 degrees
Humidity: 26 percent
Wind: none
Location:Thude Park, Chandler, Arizona
Shoes: Mizuno Wave Inspire 6
Sin Musica

Injury update: Very creaky.

wednesday, august 11, 2010

Easy Run

Distance: 3.71 miles
Time: 30:00

Comments: This one started great but got rough at the very end. I felt pretty strong the first half and ended up averaging an 8:02 pace for that portion. The second 15 minutes was a bit more of a struggle and when the sun came out over the last 3/4 mile it was downright rough. I averaged 8:10 on this portion and an overall effort of 8:06.

Conditions:

Hour: 8:00 a.m.
Surface: dirt
Weather: clear
Temperature: 93 degrees
Humidity: 29 percent
Wind: none
Location:Thude Park, Chandler, Arizona
Shoes: Mizuno Wave Inspire 6
Sin Musica

Injury update: Little soreness on my right kneecap walking up the stairs afterward and a touch of stiffness in the right hip before the run.

monday, august 09, 2010

Easy Run

Distance: 3.64 miles
Time: 30:00

Comments: Got out a little bit later on purpose today. The temperatures had climbed into upper 80s by the time I got to the park -- tough, but not 100-plus-degree insane.

I got going and felt it pretty quickly. A lot of the run was dissociative, just trying to keep plugging away at it and get the half-hour in. I did a decent 8:14 average pace overall but slowed significantly. The first 15 minutes were at an average 8:11 pace but I slowed down to 8:18 over the second half of the run and felt like I was working pretty hard for the last quarter mile or so.

Still, not bad for getting started. I'll begin doing conditioning work this week as well. If all goes to plan, speed strength will start next Monday.

Conditions:

Hour: 8:30 a.m.
Surface: dirt
Weather: clear
Temperature: 87 degrees
Humidity: 33 percent
Wind: none
Location:Thude Park, Chandler, Arizona
Shoes: Mizuno Wave Inspire 6
Sin Musica

Injury update: Achy.

saturday, august 07, 2010

Easy Run

Distance: 3.45 miles
Time: 29:00

Comments: Got out pretty early. My sister was at the house so we went to the park together. Looked like rain so I was motivated to get it done rather than poke around for a few hours.

Little bit achy today getting started. I'm completely at a loss as to my pacing. A key focus is to keep the effort constant and not push it. At the end of the run I had averaged about a half-minute faster than two days ago and felt much better afterward. But that could be the weather as much as anything.

Conditions:

Hour: 7:00 a.m.
Surface: dirt
Weather: clear
Temperature: 86 degrees
Humidity: 60 percent
Wind: none
Location:Thude Park, Chandler, Arizona
Shoes: Mizuno Wave Inspire 6
Sin Musica

Injury update: Achy but no real pain.

friday, august 06, 2010

Easy Run

Distance: 2.23 miles
Time: 20:00

Comments: Trying to get it started again. The hardest thing is following your own advice. Just twenty minutes. But felt like it was twice as long and I went three times as far. Long long long way to go.

Conditions:

Hour: 7:00 p.m.
Surface: dirt
Weather: clear
Temperature: 106 degrees
Humidity: 10 percent
Wind: none
Location:Thude Park, Chandler, Arizona
Shoes: Mizuno Wave Inspire 6
Sin Musica

Injury update: We'll find out.

wednesday, august 04, 2010

New Shoes

It has been long enough since I last ran that new shoes aren't even an option. Of course I went and left my custom orthotics in Peru so I had to get some customized soles. Superb.

After conferring with the good folks at Sole Sports down the street I settled on the Mizuno Wave Inspire 6. It's got a bit of motion control for my pronation issues but not so much it's like wearing an army boot. It also has a comfortable feel and didn't chaff the ball of my foot -- a real issue when I start putting on serious miles.

I think this is the first time I've gone with Mizuno's so we'll see how they perform.

saturday, april 17, 2010

Running Log/Easy Run

Distance: 6 miles
Time: 58:23

Comments: Well that was completely horrid. A six mile run that was a slog from start to finish. A 9:44 pace overall. Ugh. Ugh. And ugh. Still, I got the whole six miles in, which was the point of the thing. So I'm counting this one a win.

I've moved and so my approach to the beachfront is a little different. I thought it would be about the same distance and time to walk and, sure enough, it is. But it drops me onto the beach near the northernmost point of my old route.

So I headed south at a very very slow pace. Blasting out at my Arizona pace has been part of my problem, I think. There was a nice low cloudcover keeping things cool but the humidity was brutal. After just two miles I could really feel it.

At the three mile point I did the turnaround and knew it was gonna be a battle to get all the way back. My pace, which wasn't particularly inspiring to that point, slowed by almost a half minute per mile. If the course wasn't an out-and-back I might have been tempted to cut this effort short as well.

But it wasn't, so I didn't. Afterward I was pretty drained but not too crazy sore. Once again, let's see if I can keep the momentum going now...

Conditions:

Hour: 6:30 a.m.
Surface: dirt/sand
Weather: evening
Temperature: 68 degrees
Humidity: 94 percent
Wind: calm
Location: Miraflores/Barranco/Chorrilos, Peru
Shoes: Pearl iZUMi Cruise
Sin Musica

Injury update: We'll see.

saturday, april 10, 2010

Running Log/Easy Run

Distance: 4 miles
Time: 34:25

Comments: This is getting a bit ridiculous. I skipped my planned run last Sunday because I didn't feel up to it and did the same the next day. I was feeling guilty over missing the workouts and got up early on Tuesday to get it in. And then I felt really bad.

I don't know what it was. I wasn't nauseous or coughing or anything but I felt like complete and utter ass for two solid days. And I wasn't exactly perky on Thursday either. I kept inside on Friday to be sure and went out this morning for a run.

Overall this went fine. Four miles at 8:37 pace. The humidity sucked and the sun decided to come out just when I was running. Oh well. I'm gonna try and do another one tomorrow. With luck I'll have more success than the last few weeks.

Conditions:

Hour: 6:30 a.m.
Surface: dirt/sand
Weather: evening
Temperature: 74 degrees
Humidity: 78 percent
Wind: calm
Location: Barranco/Chorrilos/Miraflores, Peru
Shoes: Pearl iZUMi Cruise
Sin Musica

Injury update: We'll see.

saturday, april 03, 2010

Running Log/Easy Run

Distance: 3 miles
Time: 24:38

Comments: I got up a bit early and headed out first thing. The weather has gotten a bit cooler but, it turned out, not enough to really matter. The sweltering conditions did me in before I got halfway through the intended run.

Which was disappointing but not unexpected. I went out with a relatively slow pace but tried to slide into the regular "easy" pace, about one minute off marathon pace or 8:27. Despite the rapid run-up of fatigue, I felt pretty good in terms of the amount of effort this took.

I'm going to try and do another one of these tomorrow morning. If I can't get in one longer run, hopefully a more consistent number of smaller ones will help me keep up my conditioning.

Conditions:

Hour: 6:30 a.m.
Surface: dirt/sand
Weather: evening
Temperature: 68 degrees
Humidity: 85 percent
Wind: calm
Location: Barranco/Chorrilos/Miraflores, Peru
Shoes: Pearl iZUMi Cruise
Sin Musica

Injury update: I spent a decent amount of the week walking around Lima for various reasons and my whole right hip was extremely sore. I stayed off it yesterday and, although there was some general discomfort during the run, there was no acute pain.