Recovery Run - 6-30-09

It was a great day for a run today. The wind was blowing and it was under ninety degrees for a change.

I did a six mile recovery run from my office to the Citadel and back (in front of Brittle Bank Park). I usually do this on Mondays, but my son was sick yesterday and I had to pick him up from camp.

I maintained my pace at 10:00 for the entire run. My calves were killing me after some crazy workout I did yesterday (damn Kem!). I did some extra stretches after the run to work the soreness out.

I had really never thought about the importance of recovery runs before starting this training. I always just went out and tried to run a bunch of miles each week and hope for the best. When I started training for a marathon last year I realized I needed to add some long runs, but that was about all. This time around I am really learning about the differences in recovery, tempo and long runs. Its good to have a coach!

Boot Camp - 6-29-09

No Marines this morning for Boot Camp. I met a few of the die hard boot campers at the gym this morning and we did a group workout. The next boot camp session does not start for another week.

We stretched and did some group exercises and then ran on the track. I completed a mile and a half (8:30+). My legs are still a little tight from last week, but running on the inside track was nice for a change.

We did a body bar workout next. It was a great upper body and abdominal workout. We used a heavy bar and light bar to work on strength and form.

Kem led the workout and did a great job, even if he is a lunatic...

Long Run - 10 Miles - 6-27-09

Trying to beat the heat, our running group met at 5:00am this morning. There were only four of us.

So this is the beginning of the truly crazy stuff that we do when we are training for a marathon.

We ran a route that took us around a big section of Mount Pleasant. We started in the Old Village and went down Coleman (close to the Cooper River Bridge) and past ION. We ran over HWY 17 twice and down Rifle Range Road. We came back through the Old Village and ended at St. Andrews.



We were running slow to get ten miles in and to work on running for long periods of time. I ran with a water bottle today and needed more. In fact, we had to run into a gas station and fill our water bottles up at mile eight.

Mile one we ran with the group and warmed up (12:58). Cathy and I started to speed up for the next mile (11:12). We picked up the pace for the next few miles after we went over Hwy 17 (10:39, 10:24, 10:31, 10:55, 10:51). We were slowing down on mile seven as we both ran out of water (11:07). After we stopped at a gas station and filled up our water bottles we both felt like speeding up (10:40) and finishing with a surge (10:01).

It felt good to get the ten miles in and my legs felt great after the run. I still think it is crazy to get up at 4:00am to go running, but the feeling of finishing a long run is incredible!

Track Workout - 6-26-09

Its Friday and that means Track Workout!

There were only two of us working out this morning. We did the following workout:

1 mile warm up

2 x 2000 (3 min rest)

1 mile cool down

I did a slow one mile warm up and then started my first 2000 meeter run (five laps). I was shooting for a 9:21 finish time (I think that is close to a 7:40 mile). I did it in 9:25. The hard part about doing a 2000 is keeping up the pace. The goal is to work on your 5k pace and stay loose while running at that pace. I tend to tighten up when I hear that I am slowing down. I am working on relaxing my stride to see if that helps me keep up the pace.

On the second 2000 I slowed down a little and finished in 9:41. I was really fatigued. I felt myself slowing down and thought I was going to me by off by more than twenty seconds.

I finished the workout with a one mile cool down.

Its funny that I can run for hours and never question if I can finish or not, but on these short runs I tend to doubt my ability to complete the last few laps. What's up with that? I have started telling myself to "just run" when I feel this way and it seems to help.

Mid Week Run - 6-25-09

I had to travel today, so I waited until I got home to run my six miles. It was around 4:00pm and the temperature was way too hot.

I planned a slow pace of around 10:00 to get in the miles. I ran through the Old Village around Alhambra Hall and stayed pretty close to the pace I wanted (9:39, 10:05, 10:09, 10:03, 10:07, 10:08). It was just so hot out today.

Only 121 days until the Marine Corps Marathon!

Tempo RUn - 6-24-09

After dragging myself out of bed this morning I forced myself to get down to MUSC for my tempo run. I decided to take it easy today and just run what I felt like running.

I ran with two other runners and we started with a slow first mile (10:47) and picked it up a little for the second mile (10:07). I left the group after two miles so I could pick up the pace and run a total of six.

I ran past Rainbow Row and the Market then turned back (at three miles) and ran back down the Battery to MUSC. My splits were (8:24, 8:45, 8:55). I slowed down for the last mile to cool down (9:41).

I am glad I got the full six miles in today and even happier that I took it easy and just enjoyed the run. Too much training can make running too much like a job...

Boot Camp - 6-23-09

Now I remember, Tuesdays are the hardest Boot Camp day!

We started off with group stretches and a warm up. We then broke up into six ability groups. The three fastest groups went to the roof to run.

The run was - jog one lap and sprint one lap; jog one lap and sprint two laps; jog one lap and sprint three laps; jog one lap and sprint two laps; and job one lap and sprint one lap (little over two miles at a fast pace).

After the run, our group went back to the gym to use the body bars. This was a killer upper body workout. My arms were wobbly afterwards.

We finished with an abs workout that I thought would never end.

Some days I wonder why I do this craziness and then I come home and see my family and know exactly why...

Recovery Run - 6-22-09

I ran my six mile recovery run downtown. My pace was a little fast (9:49, 10:10, 9:57, 9:44, 9:49, 9:23). It was hot, but the wind was blowing and I was feeling great.

I ran to the Citadel and back. I finished in front of my office near the Charleston County Courthouse on the "Four Corners of Law".

How cool is it to be able to run in Downtown Charleston one day and on the islands the next.

What a great place to run!

Boot Camp - 6-22-09

Great workout today...

We started with group stretches and then a warm up. Then we went to the roof and started running around the track.

We were running individually at a quick pace. The Marines would blow a whistle once and we would stop and do ten (double count) push ups. Then we would start running again. They would blow it twice and we would do bend and trusts. Then we would start running again. When they blew the whistle three times we had to do mountain climbers. And then we would start all over again. I was able to run one and a half miles (about 8:45 pace).

After the run we lined up in sprint lines and started to do sprints. I was feeling like racing so I was running all out. Nice to do short sprints every once in a while.

After the sprints we finished with an abs workout. I was whipped!

Long Run - 9 Miles - 6-20-09

My long run today was over the Cooper River Bridge and back. I like running the bridge every few weeks for the hill workout, but it usually kills my knees. This was a nine mile long run so I at least had some time to warm up before I hit the first incline.

We started off at a really slow pace (11:55, 12:05, 11:44, 11:23, 11:45, 11:36) for the first six miles. It was killing me to go so slow, but it was already hot and we were staying as a group for the first part of the run. We picked up the pace for the last three miles to simulate running near marathon pace while tired (9:32, 9:28, 9:36).

My legs felt good and I felt like I could keep up the sub ten pace for a while. My knees were hurting a little at the end of the run, but nothing major.

I did use a camel pack for the first time today. It held seventy ounces of water and I drank all of it. I liked it a lot more than the water belt I have. It was easy to get used to and did not get in my way. It should come in handy when we increase our mileage over the next few months.

Track Workout - 6-19-09

I did a track workout this morning. I made a point last night to fuel up for this workout and it seemed to help.

1 x 800 - warm up

6 x 200 - 100 cool down

6 x 300 - 200 cool down

4 x 400 - 300 cool down

1 x 400 - all out

1 x 800 cool down

I was a little fast on pace, but pretty consistent.

200 - :58 (:53, :54, :56, :54, :52, :52)

300 - 1:27 (1:19, 1:22, 1:24, 1:22, 1:21, 1:22)

400 - 1:56 (1:52, 1:57, 1:53, 1:54)

400 - all out (1:40)

The last 400 was a rabbit run. I was the middle runner chasing the first runner and another runner was chasing me.

I was really working hard to keep the pace on the last set of 400's so I know I still need to work on endurance. I was pretty tired after this workout. The total mileage was over five miles.

Mid Week Run - 6-18-09

This was my usual six mile out and back run to the Citadel from my office. It was hot and humid, but there was a nice breeze on Lockwood Ave.

My legs were tired from the sprinting this morning, but after a quick first mile I settled in to the pace. I was shooting for a 9:27 pace and was pretty close (8:55, 9:15, 9:17, 9:12, 9:05, 9:20).

When I weighed myself after work I had dropped over four pounds from this morning. I was hydrating, but not enough. I took in as much fluids as I could tonight to get ready for the track workout in the morning.

Boot Camp - 6-18-09

Rain did not keep us inside today, but the lightning did!

We started with group exercises and then went to the roof and started to run. The rain had just started and then lightning was everywhere. We were directed back to the gym.

We broke up into two groups. My group did group exercises and then ran on the inside track. I did about two and half miles (sprinted the straightaways and jogged the curves).

I was really working on running fast today. I have been working a lot on slow long runs and it felt good to speed up on a short run.

We finished up with more group exercises and I swear the Marines were trying to make my arms fall off!

Tempo Run - 6-17-09

My tempo run this morning was a little slow, but I did get my six miles in. I ran downtown Charleston from MUSC around the Battery, up to Calhoun, around Colonial Lake and back.

I made one change this morning for more energy. I usually eat a banana before I run, but this morning I changed it to oatmeal (one packet of instant oatmeal). I was hoping for a little more sustained energy.

We started with a slow group run for the first mile (11:00). As I hit the Battery I increased the pace to 7:40 and was able to keep it at 7:55 for the next mile. After that I slowed to 8:10 and 8:20. I finished with a 9:30 cool down mile. I can tell I am slowing down as the temperature goes up, so I am going to have to figure that in when I do my afternoon runs.

I was hoping for a little push or competition from anther runner today, but no one was running my pace this morning. Maybe next time...

Recovery Run - 6-15-09

Hot! Man was it hot today.

As I walked out of my office, people were saying encouraging things like "Are you crazy?", "I hope you don't have a heat stroke!", and "We will come looking for you in a few hours.".

I ran six miles for my recovery run today (down to the Citadel and back) and was looking for shade the entire way.

I was working on a 10:17 pace for my recovery, but found my self running a little fast at first (9:37, 9:42, 9:58). After I made it to the Citadel, I was feeling pretty hot and slowed down to hit the recovery pace (10:11, 10:20, 10:16). I was so tired at the end I could have walked.

Although it was really hot, it was a great run. I felt relaxed and it really felt like a recovery run.

Boot Camp - 6-15-09

Mondays at Boot Camp are always a treat. The Marines come in ready to yell and we always have people coming in late.

We started off with group exercises to get the heart rate up and then went to the roof in ability groups to run Indian Runs.

We got in two miles at about 9:00 pace. I was trying not to hold back at all on the sprints and it felt good. The group's pace was a little slow, but the next group up from mine only had five people and they were running sub 7:00 pace. I think our group needed to be split up into two groups.

We finished up with abs, arms and legs for the last part of the workout. I was wiped out.

Long Run / Race - 6-13-09

Hangover... That's the movie I saw last night and the way I felt this morning before I did the Floppin Flounder 5k.

Even though I did not have anything to drink (except water) I was out past midnight and did not have dinner until after 10:00pm. I would not recommend this routine for anyone getting ready to race the next morning.

I dragged myself out of bed and headed over to Sullivan's Island. I ran a one mile warm up (9:55) and did some strides. I could tell right away that I was not at top form.

The race started and I actually felt great for the first mile (7:20). After the first mile I could tell I was slowing down. I was surprised to see that I had dropped to 8:11 pace and then 8:32 for the third mile. I ended up finishing the race in 24:55. That is one of my worst times in two years.

I was really pissed at myself after the race, but I decided I had to just throw this one out and forget about it (except for the pre-race lessons).

After the race I ran about three and a half more miles (10:13, 10:15, 10:20) to get in the miles for my Saturday long run.

Not sure when or if I will run another 5k this Summer, but I will continue to work on my pace and can always time myself to see my progress as I work towards the Marathon.

Track Workout - 6-12-09

Today's track workout was mainly for pacing in preparation for my 5k in the morning.

1 x 800 - warm up

2 x 400 - 1:49 (actuals - 1:46, 1:49)

2 x 800 - 3:39 (actuals - 3:36, 3:38)

2 x 1200 - 5:28 (actuals - 5:32, 5:33)

2 x 400 - 1:49 (actuals - 1:48, 1:41)

1 x 800 - cool down

I felt really good during this workout except that my legs felt heavy at the beginning. I also felt like I was not breathing well on the last 1200. It was really hard to keep up the pace.

I hit my splits fairly well, but I had to go hard on the last 400 of the 1200's to finish near the pace.

On my last 400 I was behind a really fast runner that was cooling down. His cool down is faster than my race pace so I ended up doing it in 1:41.

I know that my body is able to run fast for a 5k, but for some reason I tend to let up during the last mile. I am going to try to push through the pain and the desire to slow down and see how I do.

Mid Week Run 6-11-09

I cut my Thursday run down to four miles to taper for the 5k this Saturday.  I ran from my office to the Ashley River Bridge and back. 

It was crazy hot today.  Heat index near 100.  I am glad this was a short run.  I don't think I was up for much more.

I was aiming for a 9:27 pace and did OK (9:04, 9:13, 9:23, 9:10).

Boot Camp - 6-11-09

After our warm up we broke into three ability groups. The groups took turns at three different stations.

My group started off with running on the roof. I ran a little over one mile at about 8:00 pace. We were sprinting the straightaways and jogging the curves.

We went to the gym next and did a body bar workout. My arms were rubber afterwards.

In our last station we did exercises on our own: seven push ups, seven lunges, and seven monkey benders. This was at a fast pace to get as many reps out as possible.

The best part of boot camp or any cross training is the change of routine. Its good to shock your body with different exercises or at least different workouts.

Tempo Run - 6-10-09

For distance runners, tempo runs are usually fun. This is your chance to push yourself in the middle of a run. Today was not a fun day!

I started off with a warm up mile and did my usual route through Downtown Charleston. There were only about six runners that met at MUSC to start the run. The temperature is already getting hot at 6:00am and it was pretty humid today.

I ran the first mile with the group (10:31 pace) and had some company for the other four miles. Andrew, who is eleven years younger than me (just wanted to throw that in), wanted to run a fast pace for his middle miles and decided to join me.

I am doing a mini taper for the the 5k race this weekend so I was only trying to hit a 7:57 pace. Our second mile was 7:52 and our third mile was 7:58. On the forth mile I felt like I could not get enough air and slowed to 8:30. Not sure what was wrong, but I just was not breathing well and felt weak. I didn't sleep well last night and that could be it. We finished the last mile with a cool down 9:44 pace.

I really do not run as well in the heat as I do in the cold. My best 5k time was in January on a pretty cool morning. That pretty much sucks for someone running in Charleston, South Carolina...

Recovery Run - 6-8-09

The weather was pretty nice today, a little warm and some rain on the way back from the Ashley River Bridge.

I decided to run five miles this afternoon. I ran about three miles at boot camp this morning and did not want to over do it this week.

Speaking of over doing it, I totally blew the pace on this run - my splits were: 8:57, 9:07, 9:30, 9:22, and 9:23. For some reason I got confused and ran closer to a 9:17 pace instead of the 10:17 pace that I was supposed to be running.

I was not tired and my legs felt fine, but I did feel like I was moving faster than I needed to be on a recovery run (and I was)...

Boot Camp - 6-8-09

Lots of running at Boot Camp today. We started off with our usual warm up in the gym and then went to the roof. It was already pretty warm at 6:10am.

The workout was a run with exercises thrown in every few minutes (one whistle = push ups, two whistles = squats, three whistles = flutter kicks). I was running at about 8:30 pace and was almost done with three miles when we finished.

We moved to the tennis courts and did more group exercises (abs and upper body). Once again I was a sweaty mess, but at least we were outside. I am grateful for the rest day yesterday, I was starting to feel worn down.

Rest Day - 6-7-09

This was truly a rest day.  No yard work and no running.  I slept in and watched TV (Prefontaine Classic on NBC).

I did shoot the basketball with my son for a little while.  It was a great day for rest - rainy and hot.

Now I am ready for another week of some serious running.

Long Run - 9 Miles - 6-6-09

I ran nine miles today for my long run. Once again, I was running late and had to sprint out of the house to make it on time. I am going to have to work on this when the run gets even longer.

Our group had eight runners today. The weather was great. It was not too warm and it was lightly raining for the first three miles.

My legs were pretty tired from the track workout so I was really happy to start the run off slow. We went through the Old Village up Center and over to Sullivan's Island. Then we came back Coleman.

The first mile was nice and slow (12:06). We increased the speed on the next few to around 11:00 pace (11:04, 11:07, 10:51). After we went over the bridge to Sullivan's Island we increased the speed to around 10:00 pace (10:35, 10:13, 9:50, 9:52, 9:53).

I was pretty tired after this run. I didn't feel hurt or like I couldn't do it, but I was tired. My mileage was thirty eight miles for the week and I can tell that I put more into it so hopefully I will get more out of it in the end...

Track Workout - 6-5-09

I had to sleep in today. I got in after midnight and I just could not get up at 5:00am to go running. I was also not feeling well - I think I have a cold.

I started feeling better this afternoon and went to the track at 4:00pm. I did a five mile workout (including warm up and cool down).

1 x 800 warm up

6 x 200 (100 recovery) - :54

6 x 300 (200 recovery) - 1:21

4 x 400 (300 recovery) - 1:49

1 x 800 cool down

I stayed on pace for most of the workout:

200 (49, 55, 54, 52, 54, 53)

300 (121, 122, 120, 122, 123, 120)

400 (148, 154, 152, 147)

My legs felt fine, but I was breathing hard and I was tired at the end of the workout. I felt like I had a good feel for the pace. Track workouts are so cool. I always feel like a real runner when I am on the track - now if it was only raining...

Mid Week Run - 6-4-09

I ran six miles today through the Old Village. It had rained most of the afternoon, so it was a little humid. I was trying to stay on pace today (9:27). I did fairly well, although I was a little fast on a couple of miles. I went down to the old Pitt Street Bridge and back. That is such a nice run. It never gets old.

Mile one (9:12)

Mile two (9:03)

Mile three (9:13)

Mile four (9:23)

Mile five (9:21)

Mile six (9:13)

I think my pace was good considering the route. There is a small decline on the way to the water which is the midway point. My legs are still feeling tight from boot camp and I have been fighting a bug or sinus infection (not sure which). I also dropped about three pounds on this run so I had to do some serious hydrating when I got back.

I have been consistently dropping about a pound a week for the last few weeks. I think this is because I have been increasing my weekly mileage. I can stand to lose a few more pounds so I am not too worried about it, although when we get closer to the marathon I do not plan on weighing myself everyday like I did last time. I was so concerned about my weight that I failed to eat and drink enough the last two weeks before the Myrtle Beach Marathon and boy did I pay for that mistake...

Boot Camp - 6-4-09

I was back at Boot Camp this morning. The Marines were ready to go at 0600 and so was I. We started in the gym with a fast stretch and warm up. After they got our heart rate up we went to the roof for an Indian Run.

Our group was really large today. I think that was because most of us that tend to go to the fastest group held back and went with the second group. I think there were only five people in the fastest group and about forty in my group.

We did one and a half miles at about 8:30 pace with sprints. I worked on my form and speed during my sprints. I really do like this workout. I get to sprint and get some mileage in for the morning.

After the run we headed to the tennis courts and got into sprint line. We did bear crawls, lunges, crab walks, steam engines, and sprints. Right when I thought I could do no more, we were done. Good timing!

Tempo Run - 6-03-09

I met the group at MUSC this morning and went for a six mile tempo run. We had a group of about ten runners. The weather was a little warm, but not too humid.

I was pretty tired from yesterday's boot camp. My legs really felt like rubber from doing so many stairs. I do not plan on doing too many of those workouts the closer I get to the October marathon.

I started off with the group for a warm up mile (10:29). At the one mile mark I kicked it up for my tempo run. I did not have anyone running my pace so I ran alone from that point.

I was trying to run a 7:37 pace for four miles. I hit 7:40 for the first mile and 7:50 for the second mile, but then I had to stop and stretch my legs. I was really feeling tight and I don't want to injure myself at this point. My third mile I hit 8:05 and on my forth mile I was a little slow at 8:35. I finished with a cool down mile (9:50).

I was using a new route to get the full six miles in today, so I was a little over six miles. I just added that to the end of my cool down. I did get to go by the old Charleston Jail - one of the best things about running is that you get to see so many cool parts of your city.

My legs felt pretty tired at the end of the run. I really want to hit this pace better in the next few weeks. I can tell that this is going to help me finish the 5k better and is going to improve my time on the marathon.

Using the Garmin 405 was great! I was able to see that I was slowing down and it made me work a little harder. Having the breakdown of each mile at the end of the run will help for my next run as well. I think the more I learn about setting it up prior to the run, the more it will help.

Boot Camp - 6-2-09

We are back to the full hour of Boot Camp. We started out fast and kept it up for the whole hour.

Today we broke up into four groups (not by ability) after our warm up. I was in the first group that did the stairs. Up and down four fights of stairs for 15 minuets. I hate doing stairs, but I know it is a great exercise. The group was really pushing it and we even had some people singing the Rocky theme for a while.

We went up to the roof track after that and ran on our own for about 10 minutes. I did one and a half miles (7:30 pace). The run actually felt great after being on those stairs for so long.

After our run we went back to the gym. We did an upper body workout for 10 minutes and then moved over to do a lower body workout for 10 minutes.

We finished up with a lot of jumping jacks to celebrate birthdays. This is when you hope people will lie about their age...

Mid Week Run - 6-1-09

Today is a good day! Although I started the day not feeling all that great, things got much better.

Father's Day came early and I got my Garmin 405 today!!! It is the coolest workout watch in the world. I charged it up and went for my six mile run. I am just getting the hang of it, but I could tell exactly how far I ran and what my pace was as I ran. How cool is that?

I ran through the Old Village and even though there was some shade, it was hot. Of course I did wait until 2:00pm to go for the run (had to charge the watch).

I was trying to hit a 10:17 pace, but I was getting used to the Garmin 405 and needed to play around with it a little. I averaged a 9:40 pace for the six miles. I continued to work on my form as I ran and noticed that I kept accelerating as my form improved. I think the more I practice this the better I will get.

When I got back home and walked in the door the Garmin 405 started downloading my workout to the computer. Now how am I going to keep from running three times a day?...

Boot Camp - 6-1-09

First day back to Boot Camp - the beginning of our four week Summer session. We had a lot of new people in the group today (looked like over 130).

We started a little late due to a lot of instructions at the beginning, but it picked up fast. We worked out inside the gym for about 15 minutes (stretching and group exercises). We then went to the roof and ran on our own. It was hot and humid - I ran two miles (7:50). My legs felt good. I was trying to concentrate on my form for most of the run. Not sure why I can run faster at Boot Camp than at a race...

After the run we hit the tennis courts and got in a box formation. The workout was non stop and I noticed a few people dropping out. I can not remember ever seeing so many people just sitting down next to the fence during a workout. I went over to a group of four girls and got them to stand up and just walk in place. One of them looked like she was going to puke at any moment.

We may have a smaller group on Tuesday...