Fitness Run

Distance: 4 miles
Time: 32:58
Pace: 8:14 min/mi

Comments: As unpleasant as the weather was yesterday, it would be pretty hard to beat today's. I decided to do the run in the afternoon and that turned out to be the right call. Temperature was ideal, the sun was still out and I cranked out a great pace.

Of course my Garmin screwed up so I didn't get the time precisely right. The two full miles it did record were spot on 8 minute pace. So I feel pretty comfortable with the fix I manually entered.

This is the last "workout" before the half-marathon. I'll probably put a few easy miles in on Friday but the next real run is gonna be the 13.1.

Fitness Run

Distance: 4 miles
Time: 35:47
Pace: 8:56

Comments: Typically, I would have gone out for a run the day after a race but I decided to alternate all my days off this week due to the upcoming half marathon. My legs were a little more sore the day after the 5K than I expected but I think that had more to do with the hills than the speed.

This was a pretty good little effort. Started slow(ish) hit my regular pace for the second two miles and put a little mustard on the final lap. Focused a bit on form for the hills since it was rusty last Saturday and I know I'll need it next Saturday.

Form Follows Fitness 5K

Race: Form Follows Fitness 5K
Watch Time: 25:18
Official Time: 24:49
Pace: 7:59 min/mi

Comments: I signed up for this 5K at the last minute for several reasons but none more important than the fact I haven't run ANY race in almost two years. And since the course was through the Dallas arts district, I figured it would be a nice welcome back.

It was a pretty crowded field with more than 2,500 runners. Since the start was on some of the narrower streets, my first mile wasn't a spectacular pace. Toward the end of it things started clearing up a little and I could settle into a more steady groove. Of course I went too fast but remembering that (and not doing it next week) was a big part of the reason I ran this.

The course had a decent amount of downhill over the first two miles but a lot of uphill on the last one. I kind of knew this was coming from running races in downtown before so it wasn't a surprise. Still, never a lot of fun.

I was hoping to get under the 8 min/mi mark but the slow start kept that from happening. Still, I think the effort to produce that goal was clearly there. Obviously, I ain't taking a stab at that next week.

UPDATE: The official chip time was 24:49 which put me under the 8 min/mi threshold. Yay me!

Fitness Run

Distance: 4 miles
Time: 34:26
Pace: 8:35 min/mi

Comments: Got started late due to work but the days are long enough now that's not the grim prospect it once was. This early spring weather makes the temperatures about perfect at that point also. I probably need to do a few chilly runs this week to prepare for the race.

The bad news is I have about ten days before the half marathon. The good news is my conditioning hasn't atrophied as much as I feared with the unplanned ten days off. The runs this week have felt encouragingly strong. So it's a matter of getting in a few more quality runs and hoping for the best.

Fitness Run

Distance: 4 miles
Time: 33:39
Pace: 8:23 min/mi

Comments: Another unplanned layoff. It hasn't been a stellar two weeks. The absence of workouts is a symptom of that. Not a hell of a lot of excuse. The morning have been nippy but every afternoon has been damn near ideal to run.

So I'm back at it. Very strong today because, gee whiz, maybe I'm all rested or something. I'm still planning on doing the half marathon but, thanks to this lack of training, it's now promising to be a death march. Thanks me.

Fitness Run

Distance: 4 miles
Time: 34:13
Pace: 8:32 min/mi

Comments: It was a bit chillier yesterday afternoon than I expected so I decided to pass on the run. I justified it by telling myself two days off after the hard long run made sense and I would do back to back runs to finish the week.

Which seemed great until this morning when I pulled a muscle in my back right after getting out of bed. A morning run was out and I was pretty miserable most of the day, making an afternoon run seem unlikely.

But it felt good enough at 5 p.m. to at least make the effort and it turns out I did fine. The first mile was the usual unpleasantness but I warmed up and it was a strong effort after that. Except for the back I felt good enough to take a stab at an 8 min/mi pace for the last mile. Maybe next week.

Fitness Run

Distance: 2.5 miles
Time: Noon run
Surface: Concrete/Asphalt
Weather Conditions: Cloudy, 70s
Location: Chandler, Arizona

Comments: Not a bad run. I cut it shorter than I was considering running because I would like to put in a longer run on Saturday.

I ate more carbs the day prior and the improved energy level was obvious. I also picked up some protein tablets for the start of this regimen. We'll see if they make any difference.

The knee was fine during the run itself. I concentrated on shorter strides and iced it for 15 minutes or so after the run. Before going out this morning and later in the afternoon it felt ginger. It might just be the general soreness I am still dealing with but I am pretty nervous about it.

Recovery Run

Distance: 4 miles
Time: 40:26
Pace: 10:05 min/mi

Comments: If ever there was a recovery run, this was it. This whole effort was on completely exhausted legs and my pace shows it. Getting started was brutal but I kinda found a pace after I warmed up a bit. That didn't last long. The last mile and a half was on rubbery legs.

None of this is really much of a surprise. I knew the long run would be rough on me and it was. The hope is to use this pull-back week to recover some. If all goes well, I should be in good enough shape to actually run the race at the end of the month rather than just hold on and survive it.

Long Run

Distance: 12 miles
Time: 2:04:31
Pace: 10:23 min/mi

Comments: I have to admit, I was as anxious about this run as I usually am for a race. That same mix of excitement and dread since I really had no idea if I would be able to do this one. The ten miler last week was very difficult and I haven't put in more than distance in almost two years.

And, yep, this one was a bear from start to finish.

I started off overslow knowing I'd need a lot in the tank at the end. That turned out to be the right move since only one of my splits dipped under the 10 minute mark. The goal today was distance and the extra time out probably helped. On raceday I expect to be on the course in the two hour range.

Fitness Run

Distance: 4 miles
Time: 34:11
Pace: 8:31 min/mi

Comments: I was a little bit wore out this morning but nowhere near as bad as yesterday when I woke up and it took me half-an-hour to get out of bed. Every minute of the day was a battle. Today, not so much.

The temperatures are unusually warm this week so I am trying to take advantage of them somewhat. I ran this one is about perfect conditions. I don't expect it to be this nice again for  a few months.

Instead of suffering through the workout I seem to be strong enough to actually run the whole thing. That switching one type of suffering for a type of pain. It's good to make the transition but it doesn't come any easier. Still, I was very happy with the splits for this effort.