Training Log – June 5, 2008

SCHEDULE: Run, Stretch

RUN:
      Length: 10.82 miles
       Time: 1:23:00
       Pace: 7:41 per mile
       Calories Burned: 1,735

CONDITIONS: Chilly, rainy

NOTES: Like yesterday, it wasn’t what I would call ideal weather. There was a lot of drizzle and it was pretty raw again. However, I am beginning to think that this kind of weather is good for when I run, because I have had two very good runs in a row in what would normally be considered lowsy weather.

This was the longest run that I have taken by about 2.5 miles. My previous high was like 8.45 miles or something thereabouts. Like yesterday, I ran on the Minuteman National Park dirt bike path today. While I didn’t make it all the way from Lexington to Concord (I had intended to, but I started to cut it close with my schools’ end of the year award ceremony that I had to be at), but I made it pretty darn close. I was still running hard well past mile 6, which is very encouraging for this upcoming weekends’ Newton 10K. I slowed down significantly in the last mile and a half of the run, but I expected that since it was all uphill.

One slightly concerning note from the day was the development of a fairly large blister on the bridge of my right foot. It didn’t really bother me at all during the run, but I could definitely feel it later on in the day. If it is really bothersome tomorrow, I will probably lay off that final run and just let it rest and heal so that I will be all set for the race on Sunday.

On another note, I am pretty happy with my Nike+ SportBand, although I am beginning to question the timer that it has. I felt like I was running faster than 7:41 for a very large majority of the run. Maybe that was just because I felt so good while I was out on the trail today. I will hopefully run about five miles tomorrow as a tune up for the Newton 10K…and then…IT’S OFF TO GRADUATION!!! It’ll be bittersweet, but I am looking forward to it!

Training Log – June 4, 2008

SCHEDULE: Run, Stretch

RUN:
      Length: 6.45 miles
       Time: 47:44
       Pace: 7:23
       Calories Burned: 1,004

CONDITIONS: Rainy, chilly

NOTES: After taking several days off after the Foxboro Against Diabetes 5K (unintentionally, the hustle and bustle of graduation week interfered with a lot of stuff) I finally got out for a run this afternoon. It was pretty raw outside, at times it drizzled, but for the most part, it was just a really cold dampness that hung in the air. I decided to change my route a bit, and instead of hitting the roads I ran down a dirt trail near my house in the Minuteman National Park (in Lexington). This was pretty cool – I think that I will run the entire length of it tomorrow for my weekly long run.

While the extra day off may have been annoying to me, there is no doubt in my mind that it probably benfited me. After warming up, my legs felt fresher and looser than they normally do. When I was running I felt great. I think the little extra rest was very much needed, possibly more so than I originally thought. I felt so good that I was able to run the whole way without my iPod (my headphones broke). Usually I either need the thrill of competition or my pump up songs to get me through a run.

I calibrated my Nike+ SportBand after the race last weekend and it seemed to be better this time around. I will wait to put out my final verdict until after the Newton 10K this weekend so that I can have an official time and distance to compare it to.

Training Log – May 29, 2008

SCHEDULE: Run, Stretch

RUN:
      Length: 8.45 miles
       Time: 1:09:00
       Pace: 8:10 per mile
       Calories Burned: 1,294

CONDITIONS: Sunny, mild, breezy

NOTES: A pretty good run today. I got close to my longest run ever (8.53 miles last Wednesday) and maintained a similar pace (about five seconds slower – but that is factoring in that I had to stop several times for almost 15 seconds before I could cross a couple roads on my route – possibly 30-45 seconds in total). I went off the roads today and hit the bike path that runs through my town. I made it all the way to one end of it (the shorter direction) and I hope to tackle the longer way next week on my long run.

I have come to the conclusion that my new Nike+ SportBand is about a quarter of a mile off (too short) and that the pace per mile times are pretty inaccurate. When they are averaged together, it isn’t that far off, but when you look down hoping to get a good idea of what your pace during mid-run, the thing is all over the place. I had mile times ranging from 7:02 all the way up to 10:30, and that was over the course of the first two miles! After that I just turned it to the overall distance. Hopefully, when I get a chance to calibrate it, these will be fixed.

Tomorrow is an off-day, and then it is off to Foxboro for the Foxboro Against Diabetes 5K! On a related note to the race, I convinced my dad to wait a couple weeks before actively beginning to race again, and he will not be racing this Saturday. As much as he would love to, he just can’t at this point. He ran a half-mile without stopping today, so that was good to hear! I can’t wait for race day!

Training Log – May 28, 2008

SCHEDULE: Run, Stretch

RUN (from Nike+ SportBand):
      Length: 3.93 miles
       Time: 31:30
       Pace: 8:00
       Calories Burned: 609

CONDITIONS: Mild, sunny

NOTES: Not a great run today. Due to some unforseen difficulties (like my term paper being corrupted – long story), I was unable to go for my long run today. So I settled for about 4 miles. I chose a moderately hilly course, with a couple gradual climbs rather than some of the steep brutal ones that I have been encountering on some of my runs lately. I wish my pace was a bit better, but I was not able to warm up as well, and, as usual, the hills gave me some issues.

Today was the first day that I ran with my new Nike+ SportBand. I have been looking for a slightly more reliable way to calculate all of my stats, and I read some good reviews about it so I thought that it was worth the investment. For the first day, it seemed to operate pretty well. I entered in the information just to see what my old system (MapMyRun) said, and this is what I got: 4.17 miles run, a pace of 7:33, and 638 calories burned. I will reserve final judgement on it until after this weekends’ race, where I will know the distance and my time, then I will be able to see how accurate it really is. While I may not be certain how accurate it really is, I will still use the stats from the Nike+ SportBand this week.

Training Log – May 27, 2008

SCHEDULE: Hill work, weights, and stretch

HILL WORK: 12 intervals of running up a medium sized hill (no measurment – yet), jogged back down to the bottom

WEIGHTS:
      Bench Press: 3×10 (135 lbs.)
      Barbell Curls: 3×10 (65 lbs.)
      Tabletops/Planks: 3×3 (40 sec. per rep)
      Shrugs: 3×12 (45 lbs. each hand)

CONDITIONS: Overcast, humid, warm

NOTES: A decent workout today. This was my first day doing hill interval work, so I think that I did well for my first time out. After about a half mile warmup jog, I ran as hard as I could up the hill, then jogged back down. I did this 12 times. The hill itself is a decent one. The issue is that it’s pretty steep, but the run up does not take a long time. Unfortunately, there isn’t really any other good place near my house to do interval work like this. There are plenty of hills, but many of them are on streets that do not have any sidewalks. Hopefully, I encounter a better spot on one of my runs this week.

My weight lifting was cut a little short today by my dog, who desperately needed a walk before I left for work. I had planned to get some work on my back and another core exercise in, but I had a responsibility to take care of. When I got home, all I had time for was my stretching, which is crucial. If I miss a day, I could get all messed up. Stretching takes precedence over pretty much everything else.

On a non-training related note, it seems like my dad wants to get into this whole running business with me! He has been struggling with injuries lately, but when he was watching me run at the Baldi River Run this past weekend, he claimed that he suddenly felt incredibly out of shape and wanted desperately to start running again. I have tried to get him to calm down and take it slow (he tore his ACL and rotator cuff seven months ago and hasn’t really done anything except rest and PT since) and that he shouldn’t expect to be ready to run a 5K this weekend. He started yesterday and ran/walked 1.25 miles. Today he said he was able to run for three-quarters of a mile, and then ran/walked another three-quarters for a total of a mile and a half today. He said that, other than being woefully out of shape, he felt pretty good. I keep urging him to take it slow and steady, but, knowing him, he will probably try too hard (kinda like me).

Well, long run tomorrow. I hope to run the same route that I did last week. Hopefully my time will be better this time around.

Training Log – May 22, 2008

SCHEDULE: Warmup, Run, and Stretch

RUN:
      Length: 3.26 miles
      Time: 24:37
      Pace: 7:32 per mile
      Calories Burned: 499

CONDITIONS: Partly sunny, mild, light breeze

NOTES: A quick run to prepare for the Run for Dave. On the whole, the run was a good one, as my pace was steady and I felt good all around as I was running today. This new dynamic stretching warmup routine is definitely a keeper – I once again felt loose going into my run, as opposed to the first half mile feeling like molasses. I didn’t ever really go all out today, I was just trying to take it easy, but still maintain a solid overall pace.

Another thing that I am very happy with is what appears to be increased flexibility. My muscles have some serious issues with tightness, so this has always been a primary concern of mine. The comprehensive stretching that I now do immediately after my runs seems to be helping out a lot.

One minor concern: there seems to be a little stiffness/soreness in my groin area. This has been nagging me a bit the past couple days. It isn’t anything serious at the moment, but it is nagging and takes a good deal of time to loosen up and get comfortable.

Only one more day until Saturday – in case you haven’t guessed, I LOVE race day!

Training Log – May 21, 2008

SCHEDULE: Warmup, Run, and Stretch

RUN:
      Length: 8.53 miles
       Time:  1:09:02
       Pace: 8:04 per mile
       Calories Burned: 1,294

CONDITIONS: Mild, sunny

NOTES: To start, I thought that I would begin adding a more extensive warm-up into my routine. Prior to today, I would simply begin running at an easy pace and let that loosen my muscles up. Today, I did some dynamic stretching exercises, focusing on quads, hips, hamstrings, etc. This got my legs a little loose and my heart rate up before I started down my driveway. Without question, this is something that I will continue to do. My run simply felt better – my legs didn’t cramp, and that first half-mile was much more enjoyable since I was already warmed up.

As for the run itself, it was definitely a good one. This is my longest run since I started keeping track, and I can say that it went very well. Other than the fairly big climb at the end of the course, I never really slowed down significantly or felt and aches or burning sensations in my legs. Sure they began to get tired after mile four, but it wasn’t painful or distracting. My breathing was better, I had no cramps (one at the very end coming up the hill, but that’s it) and my back never acted up. In short, all of the problems I had yesterday weren’t an issue today. Some of that may have had to do with flatter course that I ran today, but I think that I also chose a better pace and regulated my breathing much better today as well. The one annoying portion of the course was the busy intersections that I had to cross. This was a good route, but I may make some adjustments to try and cut one or more of them out next time around.

A shorter prep run tomorrow and I’ll be ready for the Run for Dave!

Training Log – May 20, 2008

SCHEDULE: Long run and Stretch

RUN:
      Length: 5.67 miles
      Time: 46:49
      Pace: 8:15 per mile
      Calories Burned: 878

CONDITIONS: Cool, sunny, light breeze

NOTES: Overall, a very average run today. There was good, and there was bad as well and when the two cancel each other out, you get an average run. First the bad: My back hurt today. That is never good, obviously because you never want to be hurting, but also it means that I need to be very careful, because my back has caused me to be sidelined for weeks at a time in cases where I didn’t address the problem appropriately. I did some intensive stretching immediately following my run, but it still bothered me a bit at work. It never hurt to the point that I was concerned I might seriously injure myself while running, but it was more of a nagging nuisance that wouldn’t go away. Other bad parts included a slower pace than I was hoping for (the back had something to do with that) and my breathing seemed to be rather poor today. Personally, I think that this is the next big thing I need to tackle: my breathing while running. Just as an example, during the Parker Road Race this past weekend, my breathing style changed at least three or four times. I need to establish the in through the nose, out through the mouth routine that many athletes have down pat.

But it wasn’t all bad. Unlike last Tuesday, I never stopped running. Sure, there were a couple cramps, some tightness and burning and pain, but I pushed through it. On the climbs, my pace slowed down to that of a snail occassionally, but I never stopped and walked. I came close on one or two occassions, but it never happened. I ran/jogged the entire route, and this is definitely a good thing. I can safely say, however, that hills are something that I need to work on, particularly steeper ones. I find the gradual climbs to be OK, but steep hills like the ones I ran on today give me some serious trouble. Something to work on in the future.

So, to recap, despite the fact I wasn’t breathing efficiently, my back was acting up a bit, I was running a very hilly course that was giving me fits, and I was exceptionaly tired, I never stopped running. You can bet the farm that I wanted to (very badly at one point), but I didn’t. Something to build on. Another long run tomorrow (on a flatter course) and a shorter tune up run on Thursday will have me ready for this Saturday and the Run for Dave.

Training Log – May 16, 2008

SCHEDULE: Prep run, stretch

RUN:
      Length: 2.89 miles
      Time: 22:02
      Pace: 7:37 per mile
      Calories Burned: 446

CONDITIONS: Cool, overcast, light breeze

NOTES: Decent run today. The course I ran was pretty hilly, so my pace was a little slower than I would have liked, but it’s not a big deal. These runs are pretty calm and easy for me anyway, I certainly am not trying to break any personal records or anything.

While on the whole the run was good, I was a little concerned about some pain in my back that also traveled down my leg. I tripped yesterday and fell awkwardly on my hip (there is a substantial bruise at the moment), but this was the first time that it displayed any real pain (other than the slight tenderness that comes with bruises). It loosened up after a little while, but the first two thirds of a mile were pretty tough. Hopefully the off-day tomorrow will do it a lot of good.

I am upset with myself that I planned my time so poorly today. I woke up late, so that screwed some things up, but I still should have been able to squeeze in some kind of weight lifting routine. Only one workout this week is very disappointing.

Anyway, can’t wait to get through the off-day Saturday! My training for this week is complete! Next up: The Parker Road Race & Springfest!

Training Log – May 15, 2008

SCHEDULE: Long Run and Stretch

RUN:
      Length: 7 miles
      Time: 53 min. 25 sec.
      Pace: 7:39 per mile
      Calories Burned: 1,082

CONDITIONS: Partly sunny, mild

NOTES: Well, I was very conscious of how much water I drank before I ran today (actually the past two days, really) and consumed far more than I did back on Tuesday. The results were great: On the whole, this was probably my best run to date. I had barely any cramps, my muscles felt good, my breathing was steady and even; it was like night and day! I unfortunately had to learn the hard way, but I now clearly see how important drinking the appropriate amount of water is. When I played football, water breaks were regulated, so I wasn’t really paying attention to it. Now that I am on my own, I have to be more responsible and make sure that I am taking in enough water.

As far as the run itself goes, it was great (in case you hadn’t figured it out already). I meant to only run six miles, but I took a wrong turn and ran about a half mile before I really noticed. I could have run longer, but I decided best to stop at seven – mostly because I had to get to work. The last mile of my run was all uphill, which was a bit of a pain, so that slowed my mile down a bit. I just remember nearly crawling up that hill – it wasn’t fun. Up through mile four, I was going pretty fast (for me, at least) at a great pace (it was definitely sub-seven minutes, probably about 6:50 or so) but I had to slow it down a tad to conserve energy for that big hill I was just talking about. Overall a great run. One more shorter tune up run tomorrow and then an off-day Saturday and I’ll be ready for the Parker Road Race! I can’t wait!