Showing posts with label Mid Week Run. Show all posts
I'm not going to write too much about this product, but I do want to give my non expert opinion.  IT MADE NO DIFFERENCE ON MY RUN...

Last week, I was in a local sports store buying a pair of football cleats for my son.  This is my favorite sports store and the people who own and run it are great.  The owners were talking to two guys who were doing a demo of the CPrime Bracelet.  They asked me if I would participate and I said sure!

They had me do some balancing and strength tests with and without the bracelet.  For what ever reason it seemed to work (check out their demo video for the tests I did).  I was offered the opportunity to wear the CPrime Bracelet during my long run so I could tell the owners what I thought.  Again, I said sure!

I wish I could tell you that it was awesome and that it made a huge difference in the way my legs felt during and after my run.  Well, I ran my twenty mile long run on Saturday and, unfortunately, I could not tell any difference...

If you want to read about the product and the science behind it you can visit the website at www.cprimeusa.com.  You can also read about other people's reviews just by searching CPrime.  I don't have anything negative or positive to say about the product.  It just did not work for me.

I really thought it was cool that the owners of East Cooper Sporting Goods let me tryout the bracelet without paying the $99.00.  I wish I could give them better news.











Isle of Palms Connector Bridge
Tested on Long Run (Saturday) - Twenty Mile long run (9:50 average).  Awesome long run. The weather was incredible! I ran a route that started in the Old Village, went over the IOP Connector Bridge, over to Isle of Palms, then to Sullivan's Island, over the Ben Sawyer Bridge, and back through the Old Village.


Total for the week = 46 miles
9/05/2010 03:16:00 PM
What is it???  Exactly!

I have officially been invited and signed up for the Qu’est-ce que c’est? 12 Hour Run on July 4th!

From the web site:


"The Qu’est-ce que c’est? 12 h Run will take place in Hampton Park, an inter-city park in Charleston SC. There will be intense humidity and heat. It will be conducted on an asphalt fitness trail, which meanders through the park. It is measured at 1.03 miles and it is not certified. This will be the 6th time we have run a 12h ultra in the park. 


The name “Qu'est-ce que c'est? was chosen for a number of reasons, however the director has difficulty recalling the exact reasons. Some runners speculate the French phrase meaning, “What is it?” (or more literally “What it is?”) was chosen to reflect the difficulty in conceptualizing the distance of the initial run of 50 K. Others believe it refers to a popular song, “Psycho Killer”, by the Talking Heads. One runner said, "It probably just rhymes with 50 K.” Besides the race director’s liking to say Qu’est-ce que c’est?, another reason the name has been maintained is to continue irritating some runners who have difficulty pronouncing it."

This will be my first attempt an an ultra.  The good thing is that I will be running around a short circle for twelve hours, the bad thing is that I will running around a short circle for twelve hours...

The run is invitation only.  You have to answer a bunch of crazy questions and then send them to the race director before he will agree to send you an invitation only application to sign up for the race.  The top of his web site says "Making race registration slow and difficult."

A few people have already committed to being part of my support crew for part of the race.  I can't expect anyone to stay out there for twelve hours (that would be crazy)...

I know it will be hot and humid in July.  Charleston is already brutal in the afternoon.

So its time to get used to the heat!

I have been running in the afternoon for the past few weeks just to get used to the heat and humidity.  Its amazing how the heat crushes your pace.  I know I am putting out the same effort, but my pace has sucked this week.

I ran five miles yesterday afternoon and six today.  I brought water on both days which made a huge difference.  I had to rearrange my running schedule a little this week and ended up missing my track workout.  I tried to get it in all week, but it just did not happen.  I also had to adjust my tempo run to the afternoon (won't do that again).

My legs are still toast from my Sunday run in the hills.  They felt a little better today, so I am hoping my two long runs on Saturday will be okay.  I am planning to run ten miles in the morning and then eight in the afternoon.  If I can get all my runs in I should easily top two hundred miles for the month!

I really only have one goal for this run, I want to complete thirty-one miles (50K).  Its the only way I can add a new sticker to my car :)
6/04/2010 04:56:00 PM
Just a quick recap for the week.

I took it easy this week to recover from running the Palmetto 200 and to get ready for the Hell Hole Swamp 10k.

Sunday - rest day
Monday - four miles (9:53) recovery run
Tuesday - five miles (9:21) steady state run
Wednesday - five miles (8:27) supposed to be an easy run, but turned into a tempo run...
Thursday - rest day
Friday - track workout: 1x800 warm up, drills, 3x400 (10k pace), 3x800 (10k pace), 1x800 cool down

Recap of the Hell Hole Swamp 10k to come soon...
5/07/2010 09:35:00 PM
One more week and I get to spend about thirty hours in a van with a bunch of smelly runners!


We are starting our taper for the Palmetto 200 so I have been forced to take it easy for at least this next week. The problem is that I am also starting to ramp up my mileage to see if I can give this whole ultra running thing a try...

Wednesday, I ran a five mile tempo run on my own. My legs were really tight from traveling the last few days, so I took it easy on the way out and pushed the pace on the way back. I ran negative splits the whole way and ended up with the last two miles at (8:10 and 7:50).

Thursday afternoon, I ran six miles to the Citadel and back. I was working on not looking at my Garmin as I ran. I want to be able to dial in my pace and get a feel for effort rather than pace. This will be a huge help when its ninety-five degrees outside this summer. When I got back I checked my watch and I maintained a (9:15) pace the whole time. Not bad...

This morning I did a quick track workout:
1x800 warm up
Drills
5x800 (10k pace)
1x800 cool down

I was fast on the first two 800's, but settled down on the last three. I am amazed that I am able to know my pace just by feel. I don't even look at my watch until after I finish a repeat. This is a huge improvement over last year.

We have one more long run on Saturday and then its time to pull back. I am not looking forward to this week, but I am unbelievable excited about the Palmetto 200!!!
4/23/2010 10:12:00 AM
Congratulations to Erica H. of EricaRunning! She is the winner of the two pair of Feetures! socks giveaway!!! Thank you Feetures!

By the way, I am now an official Feetures! Ambassador. This was not a stretch since I wear their socks and push them on my friends all the time.  They are the best socks ever made :)

I am wrapping up my last two weeks of training for the Palmetto 200 and I am psyched! This will also be my first 50 mile week of the year and I am feeling great!

Wednesday morning I ran my five mile tempo run. I ran with a great group and averaged about 8:00 pace including the warm up. Wednesday night I ran five miles at 10:30pm. This was a good test for the nighttime running I will be doing during the second leg of the race.

Thursday night I went out for another night run. I ran four miles (9:15). I realized that no matter how many flashing lights and reflective material I have on, I have to be careful. Not only did the people in the cars not see me, I almost got hit by a drunk guy on a bicycle!

This morning I went to the track. This was a good test of running in the morning after a run at night. I felt great. The workout was a good one and I hit all my splits:

1x800 warm up
Drills
4x200 (100 recovery)
4x300 (200 recovery)
4x400 (300 recovery)
1x800 cool down

I am resting this afternoon and this evening for my runs this weekend. I will be doing one in the morning, one in the evening and one on Sunday morning. And the miles just keep racking up...
4/16/2010 12:05:00 PM
I think "urban trail running" sounds a little better than "running the streets", but a lot of people have used that title for their blog posts already...

I have been talking to one of my buddies from high school who is an ultra runner and lives in Colorado (he ran the North Face 50 last year). He has a great blog Summits and Valleys: A Mountain Runner's Life about his running, snowboarding and anything else he thinks up. After reading about his trail runs, I started looking for some local trails to try out. My running experience is limited to the last three years and I have never experimented with running on trails. I am planning on running a new half marathon trail run (the Dirt Dash) in September as part of my marathon training. The Dirt Dash goes through the swamps of the Francis Marion National Forest (only a few miles from my house) so I may try to train on some of those trails before I do the race.

I was thinking about trail running when I went for my first run yesterday and realized that I was doing some of the same things I might have to do on a trail:


- Running on uneven ground - It really does not get much more uneven than the sidewalks and roads in Downtown Charleston.






- Dodging obstacles - There are so many tourists in town that it’s like running through a forest.



- Running over rocks and streams - Cobblestone roads / sidewalks and horse piss from the carriages - enough said.





- Inclines and Declines - The Cooper River Bridge adds some much needed elevation from the ten feet below sea level where I start my run. Not to mention the steps of the Customs House that I run up to do my Rocky pose.



So I ran the eight miles and acted like I was running on a trail the whole time (urban trail running). I ran all over Downtown, up the Cooper River Bridge and then made my way up the steps of the Customs House for my Rocky pose (I think I startled the homeless guy at the top). When I got back to my office I was totally pumped! I can't imagine how I would feel if I had just run a real trail.

I did my second run last night. It was a short four mile out and back route from my house. Not much to say about that run, but I did feel really good getting in twelve miles for the day.

This morning I decided to go to Boot Camp to hurt some turtles (see past post about turtles). After our warm up, we broke up into three groups and did a three station, fifteen minute each circuit.

My group went to the track to run laps and sprints. There is nothing like a Marine yelling at you to sprint to get the blood flowing. I have not run that hard in a while and it felt good to go all out. Next, we went back to the gym and worked with the medicine balls. I paired up with another guy and we did chest passes to each other from our knees. We started about ten feet from each other and eventually moved to about thirty feet apart. The goal was to spring forward, throwing the ball, and drop into a pushup. My arms were a mess after fifteen minutes. We then moved to the striking station. One person held a pad while the other person threw punches. Then one person laid on the ground while the other person straddled them and held the pad in their face. The person on the ground then did elbow strikes. After that we stood up and did alternating knee strikes to the bag. I was wiped out!

I could tell everyone was exhausted, but as we finished with group exercises the whole group was loud and motivated. This is what keeps me coming back to Boot Camp.
4/13/2010 03:30:00 PM
Time for my first ever giveaway!!!

Not just yet...

As I was driving to work this morning I saw all the portalets and barriers being put in place for this weekend's race. I am soooo excited about the Cooper River Bridge Run 10k this Saturday! The 38,000 regular bibs are sold out and now they are selling the rest of the charity bibs. The weather looks great, so there could be close to 40,000 people at this race! How crazy is that?

As for my training, I took it easy this week to get ready for the race. I went to Boot Camp yesterday and then ran six miles in the afternoon. Today I went for a four mile run at lunch. I am not planning on doing much until Friday when I go to the track to dial in my pace for the race. I am taking my son to the track as well and then he is running the Kids Run that afternoon (he has officially started his 100 Mile Adventure Run).

Ok, so back to the give away and my favorite socks!

Feetures! is a great company out of North Carolina that makes incredible socks! I have been wearing Feetures! for the past three years and love them. Feeture! offers several types of socks and have a great feel:
What gives Feetures! its Famous Fit and Feel™? The answer is a combination of subtle compression, a seamless “Perfect Toe™,” and some of the finest wicking fibers on the planet. As a result, Feetures! socks prevent blisters, regulate temperature and wick moisture to keep feet dry and comfortable all day long. In addition, Feetures! socks are designed to withstand repeated wearing and washing without losing their signature fit and feel.

This is all you need to do to enter to win two pairs of Feetures! Socks:

Follow me and let me know (or let me know you already follow me) then go to http://www.feeturesbrand.com/ and pick the type, style and size you want (add it to your comment).

You can get extra entries for the following:
- If you have a blog, add a link to this give away and let me know where it is.
- Post a link to my blog on Facebook (and let me know about it).
- Check out the story about my six year old son running his Kids Marathon and make a comment.

Note: I will use the True Random Number Generator at Random.org to pick a winner (entries must be made by 11:59 pm eastern - April 15, 2010 - I will assign a number to your entry and any extra entries you earn).

That's it!

Thanks Feetures! for the great give away item!
Good luck everyone.
3/24/2010 04:19:00 PM
My abs are wrecked, as in I feel like a truck ran over me!

This morning's Boot Camp workout was brutal.  Apparently, someone told the Marines that they were getting a better workout with a different group.  I doubt anyone will be saying that for a while.  These guys have really stepped it up.

Recap of my workouts for the last few days:

Friday - I missed the morning track workout so I went for a six mile run in the afternoon (9:05, 9:10, 9:15, 9:26, 8:59, 9:05).

Saturday - Group run - I ran four miles on my own (10:20, 10:10, 9:52) and then met up with my running group to do six more miles.  We ran over the Cooper River Bridge and back to the Old Village.  I was leading the pace so I started off slow and then did negative splits on the way back (11:50, 9:24, 9:25, 8:54, 8:48, 8:24).  It was a great run!

Sunday - I did a track workout with my son.  I warmed up with him for a mile.  That's right, my six year old son can now run a one mile warm up with me!  As I did my work out (10 x 200 80% max with 200 rest) he ran (8 x 100 with 100 rest).  I did some drills after that and then did a cool down 800.  My son ended up running a total of 2 miles!

Monday - Boot Camp - we did six abdominal exercises and then ran two laps around the track (x3 ).  After the third set we paired up and did leg throws (one person down and one person up - top person throws the other person's legs down and that person raises them back up - its tough!).  Then we did paired up crunches (2 minutes max, 1 minute max, 45 seconds max).  I felt bad for the girl I was partnered with because I was a sweaty mess!

Legs feel good, abs are a mess...

www.mooreonrunning.com
1/25/2010 02:04:00 PM
Another title for this blog post could be "Cold Sucks!"

I am still pumped from the 5k on Saturday!  For some reason I think my wife maybe getting tired of me telling her about my new personal best.  I think it was the ninth or tenth time I told her the story she just fell asleep -she might have just been sleepy...

Anyway, I usually take Sunday as a rest day, but Friday was a light track workout and Saturday was the 5k (you know, the day of my new personal best) so I went out for an eight mile run (9:14, 9:40, 9:22, 9:30, 9:03, 9:40, 9:16, 9:00).  I went down Coleman from my house and went up the Cooper River Bridge and then back home.  It was cold, but the run felt great.


Monday morning was the first day of the new Boot Camp session.  I was excited to get back into it (How sick is that?  I was excited to go back and have a bunch of Marines yell at me and make me do pushups!).  Anyway, that's exactly what they did.  We started out with a bunch of pushups and stretches (strange combination - not sure which fitness expert suggested this to the Marines, but they all seem to have adopted the practice).  After that we worked out abs and upper body (with the exception of the ninety degree squat and bounce exercise they have started to use).  The group is about 150 strong and the gym was packed.  Should thin out by next week.

Monday afternoon I went for a six mile run out to the Citadel and back (9:28, 9:40, 9:50, 9:40, 9:28, 9:40).  Another cold run.  I am running out of cold weather clothing.  The run felt good, although my knees always hurt after we start Boot Camp (could be all the jumping jacks - I mean "side straddle hops").

This morning I got up and went back to Boot Camp (it was way too cold and the Marines told us to dress warm for an outside workout).  I found some clothes to wear and made my way to the gym.  Apparently the fitness center was either fearful for our safety or fearful that half the class would run out so the outside workout was scratched.  The part that sucked was that I was dressed to go outside.  I was sweating my ass off in the gym before the workout even started!  There are so many of us that we had to break up into four groups (two lines facing each other).  We did four sets of crunches (1 min, 45 seconds, 30 seconds, 15 seconds - max effort).  We then did exercises and took turns sprinting on the inside track.  More abs and upper body - oh, and more of those ninety degree squat and bounce exercises that were developed in workout hell...

This afternoon I waited for the top temperature of thirty eight degrees and went for a five mile run (9:18, 9:27, 9:57, 9:14, 9:10).  It was supposed to be six miles, but I was too cold and every part of my body hurt!  I went out to the Ashley River and back to my office.


My toes hurt, my legs hurt, my abs hurt, my arms hurt, my fingers hurt and for some reason my eyes hurt.  Okay, this could be from staring at this crazy looking guy in Boot Camp this morning.  Not sure if he just woke up with this hairdo or if he really keeps his hair this way, but all I could think of was the 80's band Flock of Seagulls.  It took everything out of me not to start laughing.

Just thinking about it makes my stomach hurt...

www.mooreonrunning.com
1/05/2010 10:01:00 PM
Nothing like a group run to get you out of bed at 5:00am...


I know that if I tell someone I will be at a group run I have no choice but to show up.  Its a great motivator when all you feel like doing is rolling over and going back to sleep.  This is one of the reasons Boot Camp is so good for me.  I know that if I miss a day someone from the group is going to email me and razz me about not showing up.  But its even worse when you don't show for a group run with only a few runners.


This morning I woke up for my group run and almost went back to bed (I was not feeling that great).  I had told a friend (Michael) about the run and was not sure if he would show up or not.  I also figured there would be at least ten other runners there so if he did show up it would not be that big of a deal.  That thought only lasted about two seconds...


I got up and drove downtown.  The weather this morning was pretty strange, it was warm and the wind was crazy.  When I got to the gym there were only three other people running (including Michael).  How bad would I have felt if I had slept in today.


We ran five miles, our first mile was a slow warm up (11:51).  Then we picked it up for three miles (8:02, 8:25, 8:21). The first tempo mile was ok, but the last two we were running against the wind coming in from the Charleston harbor.  We finished with a cool down mile (10:19).


I ended up running with Michael the whole five miles and had a great time.  I think I even talked him into running the Palmetto200.  


My other runs this week were on Monday and Tuesday:


Monday - six mile recovery run (10:16, 10:04, 10:02, 9:43, 9:26, 9:15).


Tuesday - six mile steady run (9:36, 8:31, 8:39, 8:38, 9:02, 8:42).
12/09/2009 01:49:00 PM
Yesterday I ran the Charleston Reindeer 5k with my son.  It was wet and cold, but we had a blast!

We woke up and dressed for the cold.  Its Charleston, anything under 50 and we are throwing on cold weather gear...

There were a lot of people walking around the starting line with dogs and costumes.  My son was really excited about running the race.  My wife and I had done the Turkey Day Run the week before and he was really jealous (how cool is that?).

The race started and my son took off.  He understands sprinting and walking (he does not get pace yet).  He did the whole race on his own and ended up finishing in 44:46(PB)!  We had so much fun.  We did a lot of short races as we went along and he was laughing most of the way.  He finished fourth in his age group (6 and under) and even got a trophy!





I am getting back into the groove of my training and it feels good.  Here is a recap of my training from last week:

Monday (11-30) - 6 mile run (9:46, 8:46, 8:34, 8:37, 8:46, 9:32) - Downtown in the afternoon
Tuesday (12-01) - 6 mile run (9:54, 9:21, 9:32, 9:18, 9:12, 9:13) - Downtown in the afternoon
Wednesday (12-02) - Rest
Thursday (12-03) - Boot Camp in the morning (2 miles) / 5 mile run (10:13, 7:51, 10:37, 7:59, 9:59)
Friday (12-04) - Track workout (6x200, 6x300, 2x400 + drills) - 4.5 miles total
Saturday (12-05) - Ran the Reindeer run with my son - 3.1 miles
Sunday (12-06) - 6 mile run on the Cooper River Bridge (not much of a workout yesterday so I threw this in for fun (9:59, 9:23, 8:34, 9:41, 9:20, 8:21).
12/06/2009 12:03:00 PM
Most of this month I have devoted to recovering from the marathon.  I think I am as recovered as possible and ready to start doing more tempo runs.  I am also ready to get back on the track and increase my long runs.

I am running the Charleston Turkey Day 5k in the morning.  This will be the first 5k I have run in a while.  Not sure what kind of time I will run, but it should be fun.  Here is a list of my last few days before the race.  

November 18 - Ran 6 miles (9:42, 7:41, 9:35, 9:37, 9:30, 10:02 )
November 19 - Boot Camp
November 20 - Ran 6 miles (9:10, 7:47, 8:59, 9:19, 9:05, 9:03, 9:08)
November 21 - Ran 8 miles (10:24, 9:38, 9:11, 9:50, 9:50, 9:23, 9:25, 9:30)
November 22 - Rest
November 23 - Boot Camp
November 24 - Boot Camp
November 25 - Rest

On the 24th I went to Boot Camp and there was a Marine Captain that came out to lead our workout for the morning.  He was pretty intense when he walked in.  He was holding a traffic cone in one hand and yelled at all of us, "This is my cone, you will not touch my cone unless I tell you to touch my cone!".  He then walked across the gym and placed the traffic cone in the corner.  We of course yell, "Yes Sir!".

There were about one hundred grown men and women standing there with confused looks on their faces (including me).  We had already stretched and warmed up so he went right into his workout (mainly core building for an hour).  As he walked around the gym he started pointing people out, "You call that a plank? Go touch my cone!!!".  "Get your butt out of the air!  Go touch my cone!!!".  The person would have to jump up, run to the cone and touch it.

You can imagine that we were all doing our best to keep a straight face.  My stomach was already hurting from all the abdominal exercises, but now I was really hurting every time he would yell at someone to go touch his cone.  This went on for the whole hour.

I thought the workout was a little easy while I was doing it, but this morning I could feel it.  The Marine Captain never cracked a smile during the workout.  I have no idea how he did it, but it sure made for a fun workout.
11/25/2009 08:54:00 AM
Just a quick four mile run this morning. It was nice and cool at 55 degrees.

I wanted to keep near or below marathon pace for most of this run. I need to get a better feel for the pace I will be running next Saturday. I don't want to go out too slow or too fast. I am planning on signing up to run with a 3:50 pace group. After running all my long runs with a group this summer, this should be the best way for me to ensure I finish under four hours.

I ran in Mount Pleasant today and stayed on Coleman Blvd most of the time (tons of street lights make it a little easier to see at 5:45am). I warmed up for a mile (9:58) and then ran near marathon pace for the last three miles (8:40, 8:46, 8:41). I walked a little after my run as a cool down.

I checked the Washington DC weather forecast for next Saturday (that's as far out as they have it so far) and its going to be cloudy, low 52 and hi 66. That may change for Sunday, but it sounds great right now!
10/15/2009 08:53:00 AM
When you are told that you should get a lot of sleep before a race it sure makes it easy to sleep in...

I ran my six miles this afternoon. I used my usual route from my office to the Citadel and back. I know I should probably mix the route up a little, but I like knowing where each mile is going to start and end. I also like knowing where I can get water and where I can use a restroom.

When I use this route I run past a place called Queen Street Grocery. Its pretty close to my office and I run by it all the time. Its a great place to get a healthy lunch. I recently started going there; they make a great berry smoothie.

OK, back to the run...

If I would have done my run this morning I would have tried for a little faster pace. I decided to keep it right around marathon pace for the afternoon. I figure if I can run it in the heat of the afternoon in downtown Charleston than I can do it at the Marine Corps Marathon.

I warmed up with a mile (9:46) and then picked it up (8:54, 8:55). I am always slower on my turn around mile (9:02). I picked it up again on the way back (8:56, 8:55). I wanted to try for negative splits so I did not run a cool down mile. I did do some stretching when I was done.

It was a good run. I am really feeling good about the upcoming race. I am still nervous about hitting my goal time of under four hours, but I figure as long as I can keep from cramping up I should do a lot better than my first marathon. I know I have trained a lot harder (and smarter) than I did for the first one...
10/08/2009 03:00:00 PM
My six mile mid week run was all about working on hitting marathon pace (8:52).

I ran down Coleman Blvd in Mount Pleasant at about 5:45am. The temperature was in the low sixties and felt great. The run felt pretty comfortable, but there is a downhill slope going out and an incline coming back that always works against me.

I started with a warm up mile (9:55) and then picked it up for the rest of the run (8:40, 8:40, 8:50, 8:52, 8:58). Not much of a cool down, but I did do fifty push ups when I got back (missing Boot Camp has started to show on my arms).

I have been nursing a sore knee since Saturday's race. It seems like my knees always feel sore right after I do any running on hills. I am hoping to get over it with some rest tomorrow and be ready for the long run on Saturday. I also bought some new shoes and started breaking them in today. I think that will help as well.

Just a little gripe, I wear Asics Keyano's and they all have tears where my big toe comes up. I know that my big toes stick up when I am concentrating (not sure why and not sure why I just told everyone this fact), but you would think that these shoes would be made with material that would not tear so easily. I don't want to change shoes right before a race so I bought another pair, but I think this will be my last. Not sure what I will go with next.
10/01/2009 12:10:00 PM
I got up this morning and ran six miles.

I ran down Coleman, over Shem Creek, and back to my house. The weather was nice, but already getting hot. My legs were still feeling like rubber. I think it may take another few days to get back to full speed.

My pace was pretty good. I started and ended slow and just tried to relax and enjoy the run over Shem Creek (10:42, 842, 8:40, 9:08, 8:55, 9:57).

It was a better run than I had on Tuesday afternoon. I felt better afterwards and will just rest on Friday and see how the 8k goes on Saturday.
9/24/2009 08:50:00 AM
Thirty Seven days left until the Marine Corps Marathon. It seems so close! Oh and only two more days until my twenty two mile run...

Today I did a quick seven miles out to the Citadel and back to my office. I was trying to keep it easy and just work on my marathon pace. It was a little hot out this afternoon, so I slowed down a little in the middle (9:11, 8:56, 9:12, 9:15, 9:29, 8:56, 8:54). I also slowed way down for my cool down mile (11:05).

It was hotter than I thought it was going to be. I really wanted to keep it easy so I would not over do it before I ran my long run this weekend.

So now that I only have a few weeks left until the marathon I am going to start adding the link to my fund raising page. I am trying to raise money for the Injured Marine Semper Fi Fund.

9/17/2009 09:04:00 PM
Its late and I am too excited about college football starting tonight and the USC Gamecocks beating NC State, so I am going to make this a quick blog entry.

I ran my six mile mid week run this afternoon. It was my usual route from my office to the Citadel. The weather was amazing.

I was going for splits right around marathon pace with a warm up and cool down. My splits were pretty consistent (9:27, 8:50, 8:49, 8:52, 8:54, 8:51, 10:11).

Great weather, great city and great run (and football tonight)...
9/03/2009 10:37:00 PM
I did my six mile mid week run this morning. There was no official Boot Camp this week so I took a break for the whole week.

It was good to get my six miles in this morning and not out in the heat of the afternoon. I ran an ok pace for most of the run (9:42, 8:40, 8:42, 9:01, 9:00, 9:33). I was not really pushing it. I just wanted to enjoy a morning run.

I ran over the Ben Sawyer Bridge to Sullivan's Island and back to my house. I was able to see the sunrise from the bridge and it was amazing.
8/27/2009 08:35:00 PM
What was I thinking?

I went for my mid week six mile run on Thursday afternoon and could not believe how hot I got. I usually don't even take water with me unless I am running over seven miles, but luckily I decided to bring on this run.

I was trying to run steady at around marathon pace. I started with a slow warm up mile (10:46) and could tell it was going to be hard to keep up the pace. I was able to keep the next two mile at a pretty good pace (8:23, 8:46), but had to stop under a bridge for a few minutes to cool down at the midway point (9:33, 8:47). I finished with a cool down mile (10:30).

I know I have done runs in high heat before, but the combination of the heat and humidity was brutal. It took me forever to rehydrate...
8/21/2009 01:34:00 PM
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