Double Digit Runs

Double digit runs rock!

First, I am still hurting from Thursday's Boot Camp workout.  I still have to use my arms to lower myself onto a chair (including the toilet).  I didn't even do my track workout yesterday, because I was sure I would get injured if I tried to run on my dead legs.

It was another cold morning in the South so I layered up and drove to meet my running group for our nine mile run.  I got there early and decided to run a few miles to warm up.  At the one mile mark my legs hurt so bad I thought I was going to puke (seriously)!  I don't remember ever feeling like that during a run.  I was a little worried about the rest of the miles ahead of me.

I came back to the start and met up with the group.  We went out slow for the first mile and then picked it up for the next eight.  The route was through the Old Village, over the Ben Sawyer Bridge to Sullivan's Island and back on Coleman.  It was a beautiful morning in the Lowcountry.

Andrew (my friend from the Marine Corps Marathon training) was running with me today.  It was great to get to run with him again, he has been out of action for a while due to shoulder surgery.  Anyway, the run was really nice.  The sun was out for most of the run and it really felt good running.  We got back to the start and I decided to run one extra mile to end with twelve.

Somedays it just feels so good to run you don't want to stop.  I know I was complaining earlier about the pain in my legs, but when you get past your physical state and concentrate on how you truly feel while you are running it can be euphoric.

3 comments:

Five Hundred - Oorah!

5 exercises x 100 reps = worn out...

Yesterday was a tempo run and I ran it on the Cooper River Bridge.  We had a big group of about twenty runners and really pushed the pace the whole way (9:35, 7:46, 7:55, 8:48, 7:10).  I have been fighting a cold and was not feeling one hundred percent, but the run felt awesome!

Now back to this morning.  Boot Camp was just plain brutal.

We were all standing around waiting for the Marines to come in the gym to start our stretch (I was showing off my new crazy injinji socks) when all of a sudden the Marines run in and yell, "GET ON YOUR FACE!".  Something was a little different about today...

We immediately started doing pushups and then did four laps around the track for a warm up.  We came back to the gym to find a list of five exercises posted on the wall:

Body Squats
Burpees
Start Jumpers
Pushups
Crunches

We had to do 100 reps of each exercise (any order and in any amount).  This workout really tests your integrity, it would have been very easy to do less or just cheese the effort.  Although the Marines were walking around the gym "inspiring" us, this was about pushing yourself as hard as possible to complete the task.

I changed up the order of the exercises a little, but mostly did sets of 20 each until I was finished.  I was dead!  I  finished in a little over thirty minutes.  After that, we were sent to the track to start running.  I did a recovery lap and then picked up the pace.  As I was coming around the corner, one of the Marines yelled at me and three other people to get on the rowing machines.  We went max effort for about three minutes and then went back to the track and ran some more (my legs were numb).

We went back to the gym and did some more exercises (which I can not even remember at this point).  We finished by running to the center of the gym yelling our best war cry (I barely remember that)...

oorah!

3 comments:

Back to Boot Camp

I made it back to Boot Camp this morning - ouch...

I took a full rest day on Sunday after running my race on Saturday.

I was able to get in a 5.6 mile run yesterday morning.  I left my car at the garage over the weekend and decided to run there and drive back.  I did a loop around the Old Village.  This was a recovery run so my pace was pretty slow (9:45, 9:31, 9:23, 9:33, 9:20).  It was still dark out, so I used my cool new blinking red light.  I have had a few close calls lately so I decided to get a PETZL e+LITE that can go on a hat, shirt or just wrap around my wrist (I went with the wrist option this morning).  I only had two cars pass me the whole morning - what a rip...

Back to today.  Why did I pick today to get back to Boot Camp?  Once again it was full on abs!  This time the Marines even mixed in some medicine balls (how thoughtful).

We did a quick stretch and then ran four laps around the track.  We came back down to the gym and started running in a circle.  One of the Marines yelled at me to come with him (that's what you get for missing a week).  We went to another workout room and I helped him carry a huge storage box of medicine balls (that's right, not a few medicine balls - A BOX OF MEDICINE BALLS!).

After that, it was "abs time"!  They broke us up into two groups and told us to find a partner.  I paired up with my friend Michael (known forever more as Ninja Stuntman).  We got into two long lines and faced each other.  One person did crunches, while the other person held their legs (max effort - 1 min, 45 sec, 30 sec).  Then we did a ton of other abdominal exercises.  After that we switched with the other group to do more abs (this time with the medicine balls I helped bring to the gym).  We stayed with our partner and moved about ten feet apart.  One person would throw the medicine ball to the other person (as you threw the ball, you would come down and do a push up).  We did a bunch of other exercises with the medicine ball until my abs and arms felt like they were going to explode. 

I thought it was funny when the Marines said to be ready for a "real workout" on Thursday (except no one was laughing) - ouch...

2 comments:

MESSA 8k Race Recap

This morning I ran the MESSA 8K for H2O Race on Folly Beach.

It was so incredibly nice out!  It was the first time I have run in a short sleeve shirt in months, although I did wear my gloves - I could run in the nude as long as I have gloves on (TMI?).

Although my running schedule was all out of whack for the last two weeks, I felt pretty good.  I was talking to a few people near the starting line and was totally caught off guard when the race started!

I know I went out too fast, but I got it under control and moved into my pace.  I ended up running with a pack of three guys and two girls for most of the race.

The course was a loop with some twists and turns along the way (when I checked my Garmin after the race, I noticed that I really slow down on the turns).

Anyway, I broke away from most of the group and was keeping an eye on this bald headed runner about ten feet in front of me (I think I was drawn to his shinny head like a bug to a light).  With about half a mile left (and while I was watching the guy) he completely lost his breakfast.  It was so bad.  I tried to not to follow his lead and ran around him (and his rather large breakfast).  I saw the finish line and was psyched to see that I was going to finish with a new personal best (39:11)!!!

After the race, I hung out for the silent auction and awards.  I even had time for a professional stretch.  Here is a shout out to the the guys from Cole Chiropractic for stretching my legs out.  It was awesome!

I was still pumped about breaking my time when they announced that I had placed third in my age group (35-39).  When I went up to get my award I was so surprised I had to double check... :)

What a great way to end a week!

5 comments:

The Mission

Running should be an adventure...

Thursday morning I ran out to the Ben Sawyer Bridge in an attempt to be the first person to run over the new span. I was dressed in my winter running gear (which just happens to be all black).

I ran the three miles out to the bridge and slowly made my way through the construction trucks, caution barrels and then up to the beginning of the span.  I was almost to the middle of the bridge when a group of SCDOT gentlemen began yelling at me to stop and get off the bridge.

Apparently, the bridge was not open yet.  Oops...  I did my best impression of a tourist and said something like "Oh, is it not open?".  They were not impressed.  They stated "NO", so I made my way back off the bridge.

If I would not have had to run back over the span to get home I would have just kept going, but I was not prepared to run another ten miles to get home (or be arrested).  I did manage to get in a six mile run, but I was not happy with the attempt and was already planning my next try.

I took my running clothes with me to my conference and was waiting to hear if the bridge would be opening soon.  No news all day.  I picked up my six year old son and took him to track practice and to my delight got the news that the bridge would open at 10:00pm.  With very little effort, I was able to recruit my son to join me in my mission (now it was our mission).

We drove as close as we could to the bridge and waited in the car.  The bridge was still closed.  We watched as several cars drove up and were turned back.  As the time ticked away, my son was slowly losing steam and finally fell asleep.  No luck this time either.

With more determination than ever, we woke up very early this morning and made our way back to the bridge.  We were not going to be denied today.  We parked near the bottom of the bridge, bumped fists and started our run.

The bridge had only been open for a short time and there were no government officials there to stop us.  We ran up the beginning of the bridge, marveled at the work that had been done, and then ran over the rest of the Ben Sawyer Bridge.

The bridge is not that big, but it is special.  It is an icon of the Low Country (anyone who has seen pictures of Charleston during Hugo will recognize it as the bridge that was turned on its side).

It felt awesome being there with my son, knowing that we were the first father and son to ever cross that span.  As we turned to go back over the bridge, my son looked at me and said, "You are the best dad in the whole world!".  It was one of those moments that can not be scripted, can not be artificially constructed, there was pure joy and excitement in his voice.  This was an adventure.

Mission accomplished!

11 comments:

Back in the Game

Seventeen miles in the last twenty four hours - much better...

Monday afternoon I went for a nine mile run.  It felt great to get out and run again.  I left from my office and went up East Bay Street to the Cooper River Bridge.  I ran over the bridge and down to the Mount Pleasant waterfront park and then back to downtown Charleston (8:20, 8:50, 9:25, 9:09, 9:10, 9:50, 8:28, 9:25, 9:24).  As I was coming back on East Bay Street I saw the US Custom House and ran up and down the steps (it was a Rocky moment).

Monday night I took my son to track practice and ran a quick mile around the track.  I had to stop because my son was running a relay race and he was kicking some serious butt!

This afternoon, I was able to get in a seven mile run before I went to a training conference on the Isle of Palms.  I ran down through the Old Village and out to the Old Pitt Street Bridge (9:21, 9:14, 9:21, 9:25, 9:04, 9:02, 8:45).  The weather was incredible, I was actually able to wear shorts today!

I drove out to the islands for my conference (this is the same place I do a lot of my long runs) and realized how much I would rather be running than driving.

It feels good to be back in the game.

2 comments:

Not Running

Starving yourself is not a good way to deal with not being able to run, but that is exactly what I have been doing (except for frozen grapes - I love frozen grapes)...

I did do a ton of ab workouts these past three days, but have not been able to get out and run (see prior post).  I am going nuts!  I had no idea I would go crazy like this just because I missed a few days of running.

I am planning on two runs tomorrow.  Eight miles at lunch and six miles at my son's track practice (PM).  I should be able to get another two runs in on Wednesday and Thursday nights.  I am going to bring my son to the track on Friday so I can get my pace set for my 8k on Saturday.

Gotta go eat some frozen grapes...

0 comments:

2009 Race Results

01-03-09
5k Resolution Run
Charleston, SC23:50 - PB

01-08-09
1 Mile PFT
MUSC 6:41

 02-14-09
Myrtle Beach Marathon
Myrtle Beach, SC
4:27:16


03-07-09
Bulldog Challenge
Charleston, SC (Citadel)
1:14:28
(First Place - Civilian Co-Ed)

04-04-09
10k Cooper River Bridge Run
Charleston, SC52:22 - PB

05-02-09
10k Hell Hole Swamp Race
Jamestown, SC
52:55


05-19-09
1 Mile PFT
MUSC
6:36


05-30-09
5k ALS Race
Isle of Palms, SC
24:25


06-13-09
5k Floppin Flounder Race
Sullivan's Island, SC
24:54


07-04-09
5k Kernersville July 4th Race
Kernersville, NC
23:55

09-26-09
8k - Carolina Children's Charity Run
Hanahan, SC
39:40 - PB
(Second Place - 35-39 age group)

10-25-09 - Marathon
Marine Corps Marathon
Washington DC
4:18:33 - PB

11-26-09
5k - Turkey Day Run
Charleston, SC
23:50 - PB

1 comments:

Life Happens...

A five mile run, that's it...


What a crappy week, I was only able to get in a five mile run Monday night and two Boot Camp workouts.  I was going for a group run this morning, but it snowed last night!  Yep - in Charleston, South Carolina.  Last time it snowed here was ten years ago, so you can bet everything was canceled.


Next week is not looking much better.  My wife left today for a week long vacation and that leaves me alone with my six year old son.  Its harder than you might think to get a babysitter at 5:00am, so not much chance of me getting to run in the mornings.


I am going to try to run as much as I can in the afternoons while my son is at school.  He has track practice on Tuesday and Thursday nights, so I am going to run on the track while he is with his coaches.


Life happens...


0 comments:

Night Run, Boot Camp and Missing a Run.

To all my fellow Palmetto200 runners, I am sorry you missed my company this morning...


Monday was so hectic I was unable to run until after 9:00pm. I would have skipped it, but I needed to run off some of my Super Bowl munchies.

I thought it was going to be much colder and I way over dressed. I was wearing running pants and two long sleeve shirts. By the time I had gone a mile I was sweating.

I ran an out and back down Coleman Blvd to the top of the Shem Creek Bridge. It was really windy on the bridge (the only place I felt properly dressed). I was able to see all the shrimp boats docked and there were a ton of people heading in and out of all the restaurants (very cool at night). I was not paying any attention to my pace, I just wanted to run. I ended up running a little over five miles (9:28, 9::46, 9:48, 9:30, 9:06).
Tuesday morning I woke up and went to Boot Camp. I havd not been able to make it for the past few days so I was looking forward to getting back. I had no idea it was going to be "kill Noah's abs" day. I am still hurting!

We started off with the normal stretches and warm up exercises and then ran three laps around the inside track and then a bunch of laps around the gym (about one mile total). Then it was ab time.

I swear to you, it was forty minutes of pure abs! Plank, crunches, Russian twist, plank, crunches, leg lifts, etc... I noticed last night that my neck was killing me. It must be from raising my head off the floor the whole time. It hurts like hell today (I wonder if anyone else is feeling the same thing)...

I woke up late and missed my tempo run this morning. It was cold and windy, but I was really looking forward to running with my group. You may have guessed already, but I am a kind of a loud mouth and show off, so I sent out emails yesterday stating that the wind would make us run faster. Today I have received several emails and Facebook postings that are not so kind. But I still think the wind made them run faster :)

2 comments:

Super Bowl Sunday is the Perfect Rest Day!

I finished the week with two fast days and a long run.

Thursday, I went out for a four mile quick run.  We really didn't do a Tempo Run on Wednesday, so I wanted to get a fast four miles in with negative splits to help train my body to work harder on these short runs (8:39, 8:26, 8:04, 7:52).

Friday, I did a track workout.  I ended up running about five and half miles of intervals:
1x800 warm up
Drills
6x200 (100 rest interval - same time as effort)
6x300 (200 rest interval - same time as effort)
6x400 (300 rest interval - same time as effort)  
1x800 cool down
effort = faster than 5k pace

I hit all my times, but the last 6x400's were no joke.  I was feeling every inch of the bridge runs I had done earlier in the week.  When I looked at my watch I was shocked at the distance.  Nothing like working hard on the track to get ready for a long run the next day...

Saturday, I met up with the Palmetto200 runners for an eight mile run (which turned out to be nine miles).  I was leading a pace group (9:15-9:30), which ended up being two of us (11:09, 9:35, 9:26, 9:12, 8:52, 8:53, 8:54, 8:42, 8:41).  We went through a great part of the Old Village.  I was running with my friend Michael again.  He had not seen much of this area so it was cool to run it with him (even if he didn't do a ninja stuntman flip, roll, jog this time).  We hit our pace (maybe a little fast at the end) and ended up running nine miles, which ended up being Michael's longest run!

Today, I am resting up for a long week.  Plus, its Super Bowl Sunday - GO COLTS!!!

0 comments:

There's Something About Running with a Big Group...

Maybe its the big mob thing, but there is just something cool about running with a big group.

Yesterday, I ran six miles as a recovery to the eight I did over the Bridge on Monday.  I went out to the Citadel and back to my office.  At about two miles out, the rain hit me full force.  I love the rain, but it makes it a little hard getting back into the office when I am soaking wet (good thing I have a shower at my office).

The pace was slow with negative splits (9:53, 9:48, 10:00, 9:43, 9:24, 9:15).  I was deliberately trying to keep the pace slow so I would be fresh for my group run today.  There's something about running with a big group that makes you want to run better...

We had a change in plans and the tempo run I usually do on Wednesdays was changed to none other than a Bridge Run!  How lucky was I to get to run the Bridge three times in one week.

I really was looking forward to the run.  Last night, I finished "Once a Runner".  What a cool book.  If you have not read this book, you should!  It is so freaking good!  I was so psyched for the group run that I jumped out of bed this morning without hesitation.  When I drove up to the Bridge parking area I saw a bunch of cars and runners.  There is something about running with a big group that is so exciting.

I don't mind running alone (I do it all the time), but having a bunch of people running together is just so cool.  Even though we were all spread out by the time we made it to the top of the Bridge it was cool knowing we were all up there, attacking that run together. 

I ran at a pretty good pace, but my legs were really tired from my race and my last two runs.  I tried to keep the uphill pace fast and then attack the downhill (9:26, 8:03, 8:26, 8:47, 8:05).  There was an extra half mile at the end that I was running sub 7:00 pace.

There's something about running with a big group that makes you want to run faster...

2 comments:

Two Very Different Bridge Runs...


Sunday was a rest day, so of course I ran the Bridge with my son...

All I really wanted to do on Sunday was sleep. But the life of a six year old boy's dad is not that restful. I was hoping that Peyton had forgotten all about wanting to run the Bridge. I was thinking that the cold weather would make him want to just stay inside. No such luck.

At 10:00am we were bundled up and heading out the door for a run over the Cooper River Bridge.

Now, you may be asking yourself why would a six year old even care about running over the Bridge on a Sunday morning. First, he is as crazy as his dad! Second, he has a running goal (a big one).

He tracks his running on a chart that has squares on it and every time he runs half a mile he gets to color in half of the square. When he is finished with all of his squares he will have completed 26.2 miles (his own marathon!). He actually wrote at school that his New Year's Resolution was to run one mile every week (he has not broken that resolution yet).

The Bridge is one mile up and one mile down. The wind was really blowing hard and it was cold! He ran about half way up without stopping (I was very impressed). He saw a group of tourist ahead of us and wanted to beat them to the top so he walked for a little while and ran the rest of the way to the top (13 minutes!).

We hung out on the top and looked out on the Charleston Harbor, the Yorktown aircraft carrier and Fort Sumter. It really is beautiful. The group of tourist showed up and I got them to take a picture of us with my cell phone.

We headed back down -Peyton ran about half way, walked a few seconds and then ran the rest of the way (9 minute mile!!!). That was crazy! He was so excited.

We went home and hung out until Cub Scout time and went over to Fort Moultrie on Sullivan's Island. He wanted me to point out all the "rivers" I ran through the day before (he laughed a lot).

Today was another run up the Cooper River Bridge, but I was on my own this time (much more fun with Peyton). I ran eight miles from my office and back. The view was still beautiful, I just didn't stay as long...

0 comments:

Subscribe to: Posts (Atom)
Copyright © 2012 Moore On Running.