Rest Day - 5-31-09

Rest Day... a day of rest...

Played with my son...
Mowed the lawn...
Cleared brush in the back yard...
Went to the dog park...
Went swimming at the gym (with my son)...

Does this really count as a rest day???

Race - 5K - 5-30-09

I ran the ALS H.O.P.E. Race on Isle of Palms. This is a 5k race on the beach. There were almost 700 finishers.

The weather was great. It was a little hot, but not very humid. The sand was hard for the most part. The race started at 6:30pm.

This was a really nice run. But not one of my best races. My time of 24:25 was not a PB. I had a great first mile and my halfway split was a little over eleven minutes. I really should have been under twenty three minutes at the end.

I just did not feel like I gave it much at the end. I fell off my pace after the turn around. In an effort to shave a few seconds off my time I did not get water during the race (not smart).

I thought my first mile would be slow because I was trying to get around so many people (runners and people just walking on the beach). The fact that my first mile was not too bad should have given me a little push, but I tend to sit back and get into a relaxing run instead of racing.

So the question is: How do I get my mind to let my body go fast for a longer period of time?

I am going to run two or three more 5k's this summer and I am either going to break twenty three minutes or I am going to puke in the middle of one (either way, I think I will be happy)...

Long Run - 5-30-09

My long run was pretty short today (five miles). I am running a 5k tonight, so I will get a total of eight miles in today.

There were only four of us running this morning. The weather was great and I loved the route we used through the Old Village and down Coleman Blvd.

The first mile we ran at a really slow pace (11:00 +). We picked it up for the next four miles and averaged 10:00 +. I was really trying to hold back and run at a slow pace so I would not be wiped out for the race tonight.

I was also working on my form. I was able to get my arms from swinging in front of me. I was also working on the placement of my feet. I noticed that when I worked on leaning forward I landed on my mid foot and not on the back of my heel.

Although I usually like to push it and run at a faster pace, it was nice to be able to run and talk with another runner for a while. This was a really relaxing route and pace.

Track Workout 5-29-09

My Track Workout was all about pace today.


1 x 800 warm-up

2 x 400 (1:49)

2 x 800 (3:39)

2 x 1200 (5:28)

2 x 400 (1:49)

Recovery HR<120

I was fast on my 400's and 800's. I was a little slow on my first 1200, but on my second 1200 I was off by about 11 seconds.

I don't think I was tired, but I did get tight on the second 1200. I was trying to not look at my watch on the 200 splits. I'm used to knowing my split times and I usually correct my pace at those points. I know that I am not going to be able to check my pace every 200 meters in a race so I have to get a better feel for the pace.

I did the last 400's without any problem.

I only got about four hours of sleep last night so I knew I was going to be dragging today, but I did not know how much.

My form was a little off today, but we are going to work on that next week. My running coach posted pictures of me on his web site and asked people to comment on my form (evil)...

Rest Day - 5-28-09

I took an extra rest day this week. I had already put in my two six mile runs and my five mile tempo run so I decided to take a day off to get ready for the 5k on Saturday.

I am looking forward to the track workout in the morning. It feels like I am getting faster or at least I am able to go faster for longer distances.

I have never run a race on the beach and I never go on the group runs on the beach, so I have no idea how I will do on Saturday.

Tempo Run - 5-27-09

I made it to MUSC about one minute before 6:00am. I only had that one minute to stretch and then we were off.

This was our normal five mile tempo run from MUSC to the Battery, up through the Market to the Andrew Pinckney Inn and back on Calhoun Street.

I ran with the group for the first mile (11:00) and then took off on my own. I ran the next three miles at 8:00 pace. The last mile I slowed for a cool down (9:30).

The person I have been running with for the past two tempo runs was not in the group today. I really had to push myself harder to keep the pace up. It is too easy for me to slack off in the middle of a run when I am alone. I think I did this on my last 10k. I am going to try to work on this when I run my next 5k on Saturday.

Mid Week Run - 5-26-09

I replaced Boot Camp with a run today. I was up all night with my son, so getting up at 5:00am was out of the question. I would have wasted an hour working out at half speed (or less).

I started my run at 1:15pm. I ran my usual six mile route from my office downtown to the Citadel (9:00 pace). The weather was a little warm, but the wind was perfect. I started a little slow for a warm up, but I was pretty consistent on a 9:00 pace. I didn't feel like I was pushing the pace too hard, but I didn't have much time to run so I was not going to slow down too much.

I hate when I pass someone walking and they start running to keep up with me. I always feel like they just took a break and now they want to race (seems like cheating to me). I know that this is just in my head, but the competitor in me comes out and I just can not let them get past me. So this happened twice today and that is the reason my pace was not more in the range of a recovery run. Oh well, sometimes you just have to race...

Mid Week Run - 5-25-09

No work and no boot camp today so I slept in and ran at 8:30am. Great weather for a run.

I ran six miles out to Sullivan's Island and back (9:00 - 9:30 pace). My legs were a little soar from the run over the Cooper River Bridge, but after the first mile they felt fine.

I always have a hard time getting out the door when I am running from home. I tend to procrastinate for at least an hour. When you have a group waiting for you it makes a difference.

I love going over the bridge to Sullivan's Island. There is only a narrow walkway, but the view of the island and the inter coastal waterway is incredible. Not a bad way to start off the day...

Rest Day - 5-24-09

Perfect Rest Day - rain, rain and more rain...

Long Run - 5-13-09

Our long run today included a trip over the Cooper River Bridge. We started at 6:00am with five runners. The weather was nice and I was feeling pretty good.

We ran a total of seven miles at a pretty slow pace (10:45 +). The pace was slow, but fine with me - I needed a break after the speed work I did this week.

After running to the midway point of the bridge, we came back down. We then ran two repeats on the bridge (down, up - at fast pace). It felt good to stretch my legs. After that we ran back and finished the run.

Track Workout 5-22-09

We did a five mile track workout today.

1 x 800 (warm up)
2 x 100 strides (warm up)
6 x 200 (:58) - 100 recovery
6 x 300 (1:27) - 200 recovery
5 x 400 (1:57) - 300 recovery
1 x 800 (cool down)

My legs really felt tired after this workout. I was consistently 4-5 seconds fast on all of my runs, but I felt really good on all of them. I was working on form and breathing as well as keeping my hands loose. I tend to tighten my grip when I am running and this uses up valuable energy.

I am ready for a long, slow, run in the morning after this week of speed work. Its amazing what I am willing to do to shave a few seconds off my time. But its worth it to hear my son tell his friends "My Dad is a fast runner"!

Mid Week Run - 5-21-09

I ran my normal six mile run today. I went from my office to the Citadel. Last week I was wondering where the wind had gone. I found it! Is it possible to run against the wind both ways?

I started a little later than normal 1:05 pm. It was about 72 degrees and, like I sad, windy! I ran all six miles at a slow recovery speed (10:00). I was a little worn out from Boot Camp this morning, so the slow run was nice.

I do this run to put miles on my legs, recover from my Wednesday tempo run and for weight management. I also like to get out of the office for an hour to clear my head and see the sites...

I ran by a two car accident on the turn from Broad St. to Lockwood Ave. It looked like it happened about thirty minutes before I got there. Scary thing is that they ran up on the sidewalk right where I run.

Boot Camp - 5-21-09

I went to Boot Camp today thinking that we were going to have an easy day (it was the last day of the session and we already did our PFT) - first mistake. I even showed up two minutes late - second mistake...

We started with group exercises and at this point I was pretty sure it was not going to be an easy day. We were then broken up into ability groups and I was lumped in with a bunch of crazy fast people.

We did an Indian run (last person sprints to the front) for about two miles. Normally the group runs at an easy pace, but not today. We were running close to 7:15 miles and doing sprints. I was wiped out. I did stop for half a lap to get water, but Sgt. H saw me and made me catch up to the group!

After the run, we did group sprints on the roof (out and back sprints). Then we headed down to the gym to end with an ab workout and more group exercises (I am getting tired just typing about this...).

The best part was having two guys from Boot Camp come in at the end dressed in Sumo outfits and fight in the middle of the gym. Of course they made them do the exercises with us when they finished.

Tempo Run - 5-20-09

Met at MUSC at 6:00am for a five mile Tempo Run. There were about 10 of us. The temperature was nice and cool.

We started with a slow mile then ran three fast and cooled down for the last mile.

The first mile (10:45) we ran as a large group. As we hit the second mile I ran with another runner for the rest of the route. Miles two to four (7:45). It really did not feel too hard, but I could tell we were moving. I was surprised at how fast we were going after the third mile mark. We cooled down on mile five (9:30), but we did do a sprint at the end (maybe 400 m).

This was a great run again. You really need someone to push you to get the speed up in the middle of a run. I felt great and any stiffness I had from the PFT is gone. This workout is going to really help me on my next 5k.

Boot Camp - 5-19-09

Today was our PFT for the Boot Camp four week Summer session. I had no idea it was today!

6:36 mile
93 crunches (2 min)
82 push ups (2 min)

I was pacing off this really tall guy. It was too easy and I should have passed him, but I doubted myself and stayed behind him. I totally could have broken 6:30 today! I am still pretty happy with my time, but I can tell I did not give it my all. Next time...

The crunches and push ups were about typical. Those numbers don't change much.

Rest - 5-18-09

This is not my usual rest day, but I had a trip to Columbia today and just could not get a run or Bootcamp in. I did do an ab workout this morning so I don't feel to0 guilty...

Rest Day - 5-17-09

Rest Day - Should I even make an entry for this day? Should I really count this as a rest day? I spent the day playing with my five year old son. He wanted to practice riding his bike so I ran next to him, thinking he would not go that fast or that far...

So he ran the crap out of me. He is ready to get rid of his training wheels, but is a little scared to do it. He was going crazy fast and we went for about a mile. So I ask again, is this really a rest day?

Long Run - 7 Miles - 5-16-09

Today's run was a seven mile run that we started at 6:00am. There were four of us running today and we all stayed together for the first six miles. The route was nice. We went down Pitt and then up Center (the Old Village is great to run). We crossed over and went up Rifle Range and then down by Whitesides. We ended up back on Coleman and did a loop at the end. The temperature was not too hot and we even got some rain at the end of the run.

It was nice to have Greg out with water, but it was even better when the Mount Pleasant Police pulled him over for "casing" the neighborhood!

The first six miles we ran at a slow pace (10:00 - 10:30) - I felt a little stiff at first, but after the first mile I felt fine. The last mile was really nice. I was able to stretch out my legs (8:00 pace). As usuall, I was sweating up a storm. Having the rain for the last mile was great. Real runners run in the rain!

Track Workout 5-15-09

Today I did a track workout. 400's (with a 400 rest after each)
800 warm up
2 x 400 (2:01)
2 x 400 (1:53)
2 x 400 (1:51)
1 x 400 (all out)
800 cool down

I was a little fast on all of the 400's, but pretty close. I liked getting faster as the workout progressed. I could feel the extra effort I was putting out as the times got faster. The best was the last 400 when I could go all out. I did it in 1:25 and felt great. Its good to get the inner kid out sometimes and just run!

Mid Week Run - 5-14-09

I started my run at 12:15 PM today. I did six miles from my office to the Citadel. It was a little hot and humid. Not sure where the wind was today, but it was not anywhere near me!

I am alternating shoes now and it seems to be working well. I did the first two miles at around 10:00 pace. Miles three through five I was closer to 9:00 and I backed it off for the last mile to 10:30. If only I had a Garmin 405, then I could know my pace for sure - if only...

My legs felt good, I was not tired and I don't feel like I over did it.

Boot Camp - 5-14-09

Boot camp started a little slow today. We did upper body first and then hit the roof.

Our group did abs, legs and arms for about 15 minutes and then we ran the track. I got in a little over one and half miles (7:30 pace). Then we went back to the tennis courts and did more group exercises.

As usual, I was completely soaked after the workout. Went home and then to work. Will be running six miles at lunch today.

Tempo Run - 5-13-09

Today I ran 5 miles. The first mile was at a very slow pace with the group (10:30 +).

I took off after mile one. Funny thing is that I never have anyone run with me after mile one, but today I had another runner trailing me. I did not know who it was and found myself speeding up (under 8:00 pace).

At the start of the third mile I noticed it was Chisty from the group (it was her first group run). She runs pretty fast and was not working on a pace so we ended up doing a pace of about 8:00 - 8:15 for the next two miles. We cooled down for the last mile (9:45 - 10:00 pace).

My legs felt great. I was a little out of breath, but not too bad. It was fun to be pushed on this run. I never feel like I give enough effort on Wednesdays. I guess we will see how I feel at Bootcamp on Thursday.

Mid Week Run - 5-12-09

I moved my six mile run from Monday to today due to spending the day with my wife yesterday. I also skipped Bootcamp this morning.

I ran at around 11:45am and it was pretty cool out today. This was a six mile run from my office (on Meeting and Broad) to the Citadel and back. I love this run.

I ran around Colonial Lake and out to Lockwood Blvd. The wind was kicking pretty hard (which was nice). I was wearing a new pair of shoes today. I bought two new pair off ebay (last years models for half the price). The shoes made a huge difference, my old ones were wearing out pretty fast. I ran the first mile in about 10:00. Miles 2-5 were at around (9:00) and mile 6 was over 10:00. I got back to the office and felt great.

Boot Camp - 5-11-09

Boot camp was a little hard today, but felt great. I did two miles at about 7:15 pace (I really wanted to get all 12 laps in). After that we hit the abs and upper body pretty hard. I guess I will see how I feel in the morning.

I normally do a 6 mile run on Mondays, but I was home with my wife and I decided to go for a walk with her (1 mile). I will get the six miles in on Tuesday.

Long Run - 7 Miles - 5-9-09

Went on my long run today and went out to Sulivan's Island. Felt a little slow, but I was trying to keep the 10:54 pace (I was closer to 10). After the first mile I was feeling pretty good. I was sore at first, but after mile one I felt pretty good. The run was good, but it was not the same as heading out with the group. Sorry I missed the Pancake Run...

Track Workout 5-8-09

Today I did a track workout. 8 x 200 1:57 (200 rest) 8 x 400 2:57 (200 rest). I really like this type of workout. The short 200's and 400's help me get a good feel for my pace and I am not always looking down at my watch. I felt pretty good at the end. I was not completely wiped out, but I was counting down the last four 400's. I maintained my pace for the most part, but I was 3-5 seconds fast on all of the 400's. I like the 200 rest better than just stopping for a set amount of time. Plus this gave me some time to talk with the other runner (normally it is just me and I don't get to talk to anyone). I had been up late and not slept well the night before, but I was hydrated and knowing that someone was waiting on me to get to the track motivated me to get out of bed.