I got up at 4:30am this morning to run a 10 miler. I felt a little sore from Thursday's workout. The soreness was in my lower abdomen and groin, but it was gone by 2 miles once my blood got moving. I arrived at Cady Way Park a little late and missed a couple runners from my training group. I did see one of them and we said hi, but I wasn't ready yet. There were a lot of runners out on the loop today, because it was only the second long run for MarathonFest. Some of the newbies were only running 4 to 6 miles. It's really amazing to think that they will be running a marathon in a few months.
I felt really good out there. No pain. I even felt that I was just cruising a couple times during the last 3 miles and pushed myself to the edge of getting out of breath. From mile 6, I kept calculating my times trying to reach 10 miles at 8 minute pace. I didn't quite make it. I know that I pushed really hard on the last half mile, too.
10 miles in 1:21:46 which is an 8:10 pace.
So the reason I was sore from Thursday's workout is because we ran 200's. 3 sets of 4 reps with 200 recovery jog between reps and then 2 minute rest between sets. We were supposed to run them fast, but not sprinting. Coach wanted us to work on our form and our turnover, so I did. I got good knee lift and drive. Kept my arms in tight to my sides and elbows around 90 degrees. I wasn't pushing off my hind legs too much and opening up my stride in fear of pulling a hamstring again. I went as fast as I could go without sprinting and really going after it... if that makes any sense.
3 sets
(37,38,40,40)
(37,37,38,40)
(35,38,39,34)
So my fastest time was a 34, which is a 68 quarter or 4:32 mile, and my slowest time was 40, which is a 1:20 quarter or 5:20 mile. There were a couple of reps that left my hands and feet tingling, but because we were only running 200's, it didn't last long. Even though jogging recoveries seem harder than just resting between reps, it actually helps with the workout. This was truly evident during my last set. Coach was running during the entire workout clockwise on the inside field of the track. On the last set, he noticed that my recovery jogs were really slow, so he told me that I needed to be jogging a little faster than my cooldown speed. That seemed really hard to do, but I think it actually helped.
So the soreness on Friday and Saturday was more from the knee lift and drive more so than the actual speed of the workout.
Showing posts with label 10 mile run. Show all posts
Showing posts with label 10 mile run. Show all posts
Saturday, June 11, 2011
Saturday, May 14, 2011
Twinkie and Luther Fueled My 10 Mile Run This Morning
Let's see. Three things to talk about today. I did a 10 miler this morning. Felt pretty good, although, I forgot to start my watch timer. I know when I started and when I finished, but I don't know how long my water pit stops were. I felt strong through 4 miles, just kept plodding one foot in front of the other through 8 miles and then got a second wind and felt strong again for the last 2 miles. Overall, it took me 1 hour 29 minutes which includes 2 water breaks. Maybe that's 4 minutes, so I ran somewhere between 8:30 and 9:00 minute miles. Not great by any means, but I got it done. Around the 7-8 mile mark, I started feeling slight pain and tightness in my left hip again like 2 weeks ago. This time, I tried to push off a little harder, increase my turnover rate and by getting a little more toe off, I raised my center of gravity a little and ended up not pounding the pavement so hard. That seemed to help. I timed the last 3 miles and that was 24:30, so 8:10 per mile. The first 3 miles was probably about the same or slightly faster, which means the middle 4 was considerably slower.
It has been a little over 2 hours since I finished my long run. My lower right thigh, knee, and upper calf are killing me right now. I am probably going to take a nap shortly and see if it feels any better this afternoon. I may need to talk to my little friend Aleve. We'll see.
Second thing... Thursday's workout was the first hill workout since November and the hour change. We don't run the hills in the winter, because it is too dark and the whole thing is on brick. That would lead to some twisted ankles and probably some spills. We ran the long 2.5 mile hill loop twice. It was nice to run the hills, because it is half shaded by lots of Oak trees. When it's 90 plus degrees, the shade makes it feel like 80 something and that is highly welcomed. We ran the entire loop like a fartlek. 3 minutes hard followed by 1 minute easy and keep doing that until 5 miles is covered. It was good, but a hard workout. Over the course of the 2.5 miles, there are 5 hill segments.
Lastly, I have to mention what I ate last night. I ate part of a deep fried Twinkie. I have to start by saying that I have never liked Twinkies. Now, if you take that Twinkie, dip it in batter a few times and dunk it down in a fryer, I likes me some Twinkie all of a sudden. This was made by the Tree House Truck, which is a food truck in the Orlando area. You can follow them on Twitter at @TreeHouseTruck. It was raining, so I thought it best to stay under their awning. Just let me lie to myself for a second, ok? I started looking over their menu and they have a few burgers on it. One of them is called the BearGrr... AKA "The Luther". I grabbed this picture from another blog and it shows what a Luther is.
It has been a little over 2 hours since I finished my long run. My lower right thigh, knee, and upper calf are killing me right now. I am probably going to take a nap shortly and see if it feels any better this afternoon. I may need to talk to my little friend Aleve. We'll see.
Second thing... Thursday's workout was the first hill workout since November and the hour change. We don't run the hills in the winter, because it is too dark and the whole thing is on brick. That would lead to some twisted ankles and probably some spills. We ran the long 2.5 mile hill loop twice. It was nice to run the hills, because it is half shaded by lots of Oak trees. When it's 90 plus degrees, the shade makes it feel like 80 something and that is highly welcomed. We ran the entire loop like a fartlek. 3 minutes hard followed by 1 minute easy and keep doing that until 5 miles is covered. It was good, but a hard workout. Over the course of the 2.5 miles, there are 5 hill segments.
Lastly, I have to mention what I ate last night. I ate part of a deep fried Twinkie. I have to start by saying that I have never liked Twinkies. Now, if you take that Twinkie, dip it in batter a few times and dunk it down in a fryer, I likes me some Twinkie all of a sudden. This was made by the Tree House Truck, which is a food truck in the Orlando area. You can follow them on Twitter at @TreeHouseTruck. It was raining, so I thought it best to stay under their awning. Just let me lie to myself for a second, ok? I started looking over their menu and they have a few burgers on it. One of them is called the BearGrr... AKA "The Luther". I grabbed this picture from another blog and it shows what a Luther is.
 |
| The Luther |
This is a bacon cheeseburger between 2 Krispy Kreme donuts. This is something like no other. I loved it. Sweet on a greasy burger and throw in a bacon accent. Forget about it. If you are in Orlando, follow the Tree House Truck on Twitter and track them down. They even took my order on an iPad and then paid them with my debit card on their iPhone. It's like the future is now payment method.
I did share the burger with 2 other people, so I diffused the caloric intake just a wee bit. I also have to admit that I wanted to try a chicken and waffle sandwich with gravy, but decided I would have to wait for another time. It was hard, but I did prioritize my long run this morning. I will find Melissa's Chicken n Waffles food truck another day and another place, but I will find it. Maybe that can be my next Friday night dinner leading into my next 10 miler.
Sunday, May 1, 2011
Long Run with a New Pair of Shoes
I just bought a new pair of running shoes yesterday. I already like my Asics Gel Cumulus 12's. As named, they made me feel like I was running on clouds. My warmup was just a hair over 1 mile and immediately I could feel the difference. I was stiff, but there was no joint pain "like normal." What a feeling it is to have no pain.
This was a group run and I stayed with my group for 3 miles. We had 7:47, 15:11, and a low 23 range time for splits. It was a little faster than I wanted to go, but it was good to push it and be able to stay with my group. There is normally a water stop at that point and I was getting thirsty after the 2nd mile. I stopped for 30 seconds and then got back on pace. I watched the group go around a corner and checked my time when I went around the same corner to gauge how far off pace I was dropping. After another mile, I was behind by 1 minute and 5 seconds, so if I didn't stop, I would have dropped back only 35 seconds. Not too bad.
At one point during the run (around 5 miles), the group went straight and I ran off to the right. I knew there was a water fountain at Cady Way Park. That was the 6 mile mark and I stopped for water. Maybe 2 minutes to catch my breath a little. My core/chest was starting to get hot, so I took my tech shirt off and wore it around my waist. What a difference that makes for cooling your core area.
About half a mile later, I misjudged a slight incline and pushed my right foot into the ground a little too hard. This caused some pain in my patellar tendon where it attaches to the quads. I had to slow down a little and take some short strides for about 200 meters until the pain subsided.
Once that went away, I got a sharp pain in my left hip. Changing my stride didn't help much with that and I didn't want to start walking. I had been running on the left side of the road for some time and it was angled which most road are. I went over to the right side of the road and the pain went away. I usually don't like running on the right side for obvious safety reasons (can't see cars coming from behind), but also because that usually makes my left ankle hurt.
Overall, the new shoes are fantastic.
I don't remember where I found this recipe, but it tastes decent and you get some of your vegetables and fruit in at the beginning of your day. It's a green smoothie.
Blend 1 cup of water and 1 cup of kale leaves (get rid of thick stems) until the kale is broken into very small particles and it looks like green sludge. Add 1 cup of raw spinach and continue blending. Add 1 banana and to make the smoothie cooler, I add frozen mixed fruit. Usually this is blueberries, strawberries, and raspberries. That's the normal smoothie. This morning, I added half cup of broccoli after the spinach. I don't know how much fiber I just took in, but it should undo any damage that happens tonight from eating at the Daily City Food Truck Bazaar.
This was a group run and I stayed with my group for 3 miles. We had 7:47, 15:11, and a low 23 range time for splits. It was a little faster than I wanted to go, but it was good to push it and be able to stay with my group. There is normally a water stop at that point and I was getting thirsty after the 2nd mile. I stopped for 30 seconds and then got back on pace. I watched the group go around a corner and checked my time when I went around the same corner to gauge how far off pace I was dropping. After another mile, I was behind by 1 minute and 5 seconds, so if I didn't stop, I would have dropped back only 35 seconds. Not too bad.
At one point during the run (around 5 miles), the group went straight and I ran off to the right. I knew there was a water fountain at Cady Way Park. That was the 6 mile mark and I stopped for water. Maybe 2 minutes to catch my breath a little. My core/chest was starting to get hot, so I took my tech shirt off and wore it around my waist. What a difference that makes for cooling your core area.
About half a mile later, I misjudged a slight incline and pushed my right foot into the ground a little too hard. This caused some pain in my patellar tendon where it attaches to the quads. I had to slow down a little and take some short strides for about 200 meters until the pain subsided.
Once that went away, I got a sharp pain in my left hip. Changing my stride didn't help much with that and I didn't want to start walking. I had been running on the left side of the road for some time and it was angled which most road are. I went over to the right side of the road and the pain went away. I usually don't like running on the right side for obvious safety reasons (can't see cars coming from behind), but also because that usually makes my left ankle hurt.
Overall, the new shoes are fantastic.
I don't remember where I found this recipe, but it tastes decent and you get some of your vegetables and fruit in at the beginning of your day. It's a green smoothie.
Blend 1 cup of water and 1 cup of kale leaves (get rid of thick stems) until the kale is broken into very small particles and it looks like green sludge. Add 1 cup of raw spinach and continue blending. Add 1 banana and to make the smoothie cooler, I add frozen mixed fruit. Usually this is blueberries, strawberries, and raspberries. That's the normal smoothie. This morning, I added half cup of broccoli after the spinach. I don't know how much fiber I just took in, but it should undo any damage that happens tonight from eating at the Daily City Food Truck Bazaar.
Sunday, February 6, 2011
Another 10 miler
This one didn't hurt as much as my 10 miler a few weeks ago, but it had it's moments. I had been up for a few hours, but wanted to wait until dawn for safety's sake. I checked the weather report and it said that it wouldn't start raining until around 1pm. Wrong. It started raining as soon as I finished my short warmup and stretching routine. I went back inside my apartment to put my glasses down and the couch looked so appealing. "Don't do it," said the little voice inside. "You'll be sorry later."
So I took off into the rain for my 4 laps around Lake Ivanhoe. My first lap (2.5 miles) was within seconds of 9 minute pace. The second lap felt even better. I stopped at that point, which was 5 miles to take off my outer T-shirt and drink a little water. I had placed a small water glass on my porch, so I could drink fast and be on my way. My pit stop was less than a minute. The third lap was done and I had run through enough puddles by now that my toes had water squishing between them. My legs were starting to feel heavy, too. Around the 8 mile mark, I had to stop for a few cars and when it was my turn to cross the street, a car going my way let me have the way. I tried to bolt across the street, but my legs were rooted in the sidewalk. From that point, I struggled with my form. My overall pace didn't change. I completed my 10 miler in 1:29:58, so 2 seconds faster than exact 9 minute pace.
The Benefits.
I went to Publix for some Super Bowl snacks and some regular grocery items a couple hours after my run. My blood pressure was 113 over 70 with a 68 pulse. That is close to my BP from when I was in high school. It has been slightly higher lately (120/80) and about the same pulse after walking the store and I was very encouraged to see my BP where I would like it.
So I took off into the rain for my 4 laps around Lake Ivanhoe. My first lap (2.5 miles) was within seconds of 9 minute pace. The second lap felt even better. I stopped at that point, which was 5 miles to take off my outer T-shirt and drink a little water. I had placed a small water glass on my porch, so I could drink fast and be on my way. My pit stop was less than a minute. The third lap was done and I had run through enough puddles by now that my toes had water squishing between them. My legs were starting to feel heavy, too. Around the 8 mile mark, I had to stop for a few cars and when it was my turn to cross the street, a car going my way let me have the way. I tried to bolt across the street, but my legs were rooted in the sidewalk. From that point, I struggled with my form. My overall pace didn't change. I completed my 10 miler in 1:29:58, so 2 seconds faster than exact 9 minute pace.
The Benefits.
I went to Publix for some Super Bowl snacks and some regular grocery items a couple hours after my run. My blood pressure was 113 over 70 with a 68 pulse. That is close to my BP from when I was in high school. It has been slightly higher lately (120/80) and about the same pulse after walking the store and I was very encouraged to see my BP where I would like it.
Saturday, January 15, 2011
Hello 10 Mile Run!
Hello old friend. I haven't seen you in years. You make my calves and feet hurt.
Just kidding... about a 10 mile run being my friend. The pain is real, though. I haven't run 10 miles in a day in a few years. My running group goes out every Saturday and does a long run together except when there is a race. I have been running with this group since August 2010 and this was the first time I did the long run with them. Late bloomer I guess.
I needed this. If I was trying to run this by myself, I would have done one of two things and possibly both. First, I wouldn't have run this fast. I would have averaged at least a minute slower per mile pace. Second, I probably would have given up after 7 miles.
There were water and Gatorade stops at different points along the way and that helped tremendously. I stopped at all of them. They lasted 3 minutes, 5 minutes, 7 minutes, and 2 minutes. The first break was like a warmup stop a little after a mile. There were 7 runners in our group. We split up into 10 mile and 12 mile groups at the first break. 3 of us stuck together for the 10 mile run. The second pit stop helped me catch my breath around the 4 mile mark. Within half a mile, I told the other 2 guys that I was going to slow down a little and for them to keep going. I didn't want to slow them down. By the time we hit the next break around 7 miles, I was about 300 meters behind them. I was toast at this point. I drank up and stretched for a total of 7 minutes. It was a little too long of a rest, because my legs felt a little stiff when I started up again. I tried to keep up the pace, but could not do it. I made my way about a mile and a half to the next water break, which I didn't see until I was right on top of it. My left calf was cramped at that point. I knew I only had a little more to go, so I pushed on.
Because I was tired and my calf was hurting, I started to alter my form for the worse. I am a fore foot striker and started pushing my feet forward into the ground with each step. This made my toes start hitting the fronts of my running shoes. Not good, because I can feel the two long ones starting to bruise. As I type, they are already turning red. They'll probably be purple by tonight and black tomorrow. Good bye toenails in a couple weeks. All in all, I have 2 bruised toes and 3 blisters. One of the blisters was filled with blood. Those are always cool. I am of the faith that popping them as soon as possible is the best medicine by relieving the pressure and therefore ridding the body of pain.
I plan on heading to Track Shack today sometime and signing up for next Saturday's race - Season's 52 Park Avenue 5.2k. It is my first time running this race and since the distance is just over 5k, I am guaranteed a PR!!!
Summary of today's long run... 10 miles. 1:41 total time on the road. 17 minutes spent at water breaks. Total run time: 1:24 which is an average pace of 8:24.
Just kidding... about a 10 mile run being my friend. The pain is real, though. I haven't run 10 miles in a day in a few years. My running group goes out every Saturday and does a long run together except when there is a race. I have been running with this group since August 2010 and this was the first time I did the long run with them. Late bloomer I guess.
I needed this. If I was trying to run this by myself, I would have done one of two things and possibly both. First, I wouldn't have run this fast. I would have averaged at least a minute slower per mile pace. Second, I probably would have given up after 7 miles.
There were water and Gatorade stops at different points along the way and that helped tremendously. I stopped at all of them. They lasted 3 minutes, 5 minutes, 7 minutes, and 2 minutes. The first break was like a warmup stop a little after a mile. There were 7 runners in our group. We split up into 10 mile and 12 mile groups at the first break. 3 of us stuck together for the 10 mile run. The second pit stop helped me catch my breath around the 4 mile mark. Within half a mile, I told the other 2 guys that I was going to slow down a little and for them to keep going. I didn't want to slow them down. By the time we hit the next break around 7 miles, I was about 300 meters behind them. I was toast at this point. I drank up and stretched for a total of 7 minutes. It was a little too long of a rest, because my legs felt a little stiff when I started up again. I tried to keep up the pace, but could not do it. I made my way about a mile and a half to the next water break, which I didn't see until I was right on top of it. My left calf was cramped at that point. I knew I only had a little more to go, so I pushed on.
Because I was tired and my calf was hurting, I started to alter my form for the worse. I am a fore foot striker and started pushing my feet forward into the ground with each step. This made my toes start hitting the fronts of my running shoes. Not good, because I can feel the two long ones starting to bruise. As I type, they are already turning red. They'll probably be purple by tonight and black tomorrow. Good bye toenails in a couple weeks. All in all, I have 2 bruised toes and 3 blisters. One of the blisters was filled with blood. Those are always cool. I am of the faith that popping them as soon as possible is the best medicine by relieving the pressure and therefore ridding the body of pain.
I plan on heading to Track Shack today sometime and signing up for next Saturday's race - Season's 52 Park Avenue 5.2k. It is my first time running this race and since the distance is just over 5k, I am guaranteed a PR!!!
Summary of today's long run... 10 miles. 1:41 total time on the road. 17 minutes spent at water breaks. Total run time: 1:24 which is an average pace of 8:24.
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