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sunday, june 09, 2013

Long Run

Distance: 5.00 miles
Time: 49:04
Pace: 9:48

Comments: So the front came through and I got out of the office earlier than I thought so I figured I would do a run. And going around the lake seemed a reasonable goal. Right?

Ugh. Between the lack of runs, diet, the heat and the humidity, this turned into an ordeal. I felt reasonably peppy getting started and had a clearly unreasonable pace my first mile. That didn't take long to come down to reality and the end of the second mile seemed to take forever to arrive. I got through the third mile but cut it short soon after.

I turned around and put in the rest of mile four and added mile five later. So it was a decent bit of mileage but, lordy, is summer going to be rough.

Conditions:
Hour: 1:45 p.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 89 degrees
Humidity: 55 percent
Wind: calm
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence 3

Injury update: Nada.

more:  Long Runs | Running Logs 

posted by kleph @ 11:00 am | comments

monday, may 27, 2013

Recovery Run

Distance: 4.0 miles
Time: 35:33
Pace: 8:52

Comments: I don't really have a regular course for my new place so this was something of a scouting expedition. I initially thought I would just head up Skillman till I hit four miles and then return. But by the time I got to Mockingbird I figured a loop around to Abrams might be pretty close so I tried it. Guess what? It's almost dead on.

Still, this isn't the most ideal route in the world. There are rolling hills throughout (mostly on Abrams) and sections where there isn't any sidewalk and nowhere else to go but the pavement. Since it was Memorial Day, traffic was at a minimum but I'll have to be very careful about doing this course regularly.

I really didn't have a pace goal today, just wanted to figure out the course, so I was very happy with the sub-9 minute average. Particularly given the humidity out there and the hills. We'll see if that's something to build on going forward.

Conditions:
Hour: 7:30 a.m.
Surface: asphalt/concrete/dirt
Weather: overcast
Temperature: 72degrees
Humidity: 83percent
Wind: 9 mph gusts
Location: Swiss Avenue, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Nothing.

posted by kleph @ 5:00 am | 0 comments

saturday, may 18, 2013

Long Run

Distance: 9:00 miles
Time: 1:26:02
Pace: 9:33

Comments: Work has entered the "full on insane" stage and running has been curtailed severely. I haven't run at all since that speed/hill workout almost two weeks ago. I wanted to just put some miles on the legs and see how I've recovered from the marathon a month ago.

I figured a loop around White Rock Lake would do the trick. It's warmed up considerably and is really humid but things haven't got as bad as they will in a month or so. This is probably the best time to start getting acclimated to the challenge of training in the North Texas summer.

It started pretty well (except for the barner who gave me a "war eagle" about a quarter mile in). This run wasn't a very polished effort, just a steady slog to get the distance. The hills and the humidity were challenging but not to the point of whipping my ass. Still, this certainly wasn't an outing I felt in control of like when I'm in race shape.

The course turned out to be almost precisely nine miles and I finished with an average pace of 9:33, pretty much my regular run speed these days. I'd like to have that down by at least a minute by the fall and my race speed at least 30 seconds faster than that.

Conditions:
Hour: 6:30 a.m.
Surface: asphalt/concrete
Weather: partly cloudy
Temperature: 73 degrees
Humidity: 83 percent
Wind: 15 mph gusts on north shore
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence 3

Injury update: Nada.

more:  Long Runs | Running Logs 

posted by kleph @ 5:00 am | 0 comments

monday, may 06, 2013

Tempo Run

Distance: 3.0 miles
Time: 24:39
Pace: 8:12

Comments: First run at the new place. Since Swiss Avenue is a block away I figured I would start things there even though it was one of the sources of my suffering a few weeks ago.

I went down Swiss at a pretty hurried pace with the intent of just figuring out how far I could take it. There is a pretty busy street just past the half-mile point so I decided to do mile "laps" for the workout and, since I was pushing the pace a bit, settled for three miles.

Swiss has a bit of a slope, changing about 40 feet over the course of a quarter mile then gradually leveling off. It was nice starting out and going down but the uphill was a bit of work. Not "hill workout" hard but certainly a challenge to keep the pace down.

The result was my first "real" tempo run since Arizona. I did the first two laps at sub 8:30 pace and decided to push it on the last one hitting 7:47 pace, the first sub 8:00 mile I've done in a workout in quite some time. And, yeah, speed still hurts like hell.

Conditions:
Hour: 5:20 p.m.
Surface: asphalt
Weather: clear
Temperature: 78 degrees
Humidity: 38 percent
Wind: calm
Location: Swiss Avenue, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Nothing.

more:  Running Logs 

posted by kleph @ 3:00 pm | 0 comments

wednesday, may 01, 2013

Tempo Run

Distance: 4.0 miles
Time: 35:09
Pace: 8:46

Comments: The weather was very warm today but there's a cold front slated to head through pushing the temperatures down again. I actually wanted to get out for a hot weather run to get a bit of a taste for what to expect in a month or so.

So while it was hot and the whole run felt a bit of a slog, I didn't have any real doubts about finishing it or a pressing urge to cut it short. I wasn't looking at the Garmin except for distance and so I was actually a little surprised to see I finished it with a sub-9 minute pace.

Anyhow, a good preliminary effort for the hot weather and we'll see if I can translate the cooler temperatures later this week into matching brisk paces.

Conditions:
Hour: 5:20 p.m.
Surface: asphalt/concrete/gravel
Weather: clear
Temperature: 81 degrees
Humidity: 60 percent
Wind: calm
Location: Santa Fe Trail, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Nothing.

more:  Running Logs | Tempo Runs 

posted by kleph @ 3:30 pm | 0 comments

sunday, april 28, 2013

Tempo Run

Distance: 6.0 miles
Time: 54:28
Pace: 9:04

Comments: OK. Not a very consistent week due to work and the process of moving. Today is my last day in this place and I can bid the fucking yap dogs goodbye. I won't be too far from the lake in my new place so I expect to keep reasonably close to the same running routes.

This was just a nice sweatbreaker. I'm still in the "reverse taper" following the marathon so I'm not overly sussed at not having a ton of miles this week. Still, if I want to build on the conditioning I paid for so dearly two weeks ago, I have to get back into the routine. I put in six solid miles at a reasonable pace. Felt strong the whole way.

Conditions:
Hour: 8:00 a.m.
Surface: asphalt/concrete
Weather: overcast
Temperature: 59 degrees
Humidity: 80 percent
Wind: calm
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: During the week I had a soreness on the outside of my right foot up towards the toe. It wasn't enough to cause a limp but persistent enough to take notice. No issue during the run though.

more:  Running Logs | Tempo Runs 

posted by kleph @ 5:00 am | 0 comments

monday, april 22, 2013

Tempo Run

Distance: 4.0 miles
Time: 35:31
Pace: 8:52

Comments: After a day off and nary a single ache that would cause anxiety I am feeling reasonably good about my race recovery. It has warmed up a bit but isn't overly humid so today's run was another preparatory effort for the summer slog.

I started out with the intent to have a solid pace the whole way and didn't have too much trouble falling into the groove. I avoided the hills last outing but went after them as usual today. My goal was to keep it under 9-minute-mile average pace and I got that pretty easily. A very nice run.

Conditions:
Hour: 5:20 p.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 79 degrees
Humidity: 43 percent
Wind: calm
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Nothing at all.

more:  Running Logs | Tempo Runs 

posted by kleph @ 2:00 pm | 0 comments

saturday, april 20, 2013

Recovery Run

Distance: 4.0 miles
Time: 39:13
Pace: 9:48

Comments: After my brutal marathon experience, I was planning on running very little this week. Although I was extremely sore, I felt reasonably good. Then, the day after, I took a step and felt a tweak in the front of my left ankle. That tendon was then very sore for the next few days making me limp around quite a bit. It hadn't given me a peep prior to that.

By Friday it was stiff but not painful anymore so I decided to take a stab at a very easy run this morning. The weather was about as absolutely perfect as you could hope for a spring morning, cool, bright and delightful. I kept my pace at a very comfortable point right above a jog. While I kept track of how the ankle was doing, it didn't prove to be an issue.

Since my schedule is about to get stupid busy I'm probably not going to be able to do anything close to a regular workout routine for the next few weeks but that will just give me a bit more time to recover from this race. I'll still try to get a run in every few days, even if it's just a few miles.

Conditions:
Hour: 7:45 a.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 45 degrees
Humidity: 61 percent
Wind: calm
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: See above.

posted by kleph @ 5:00 am | 0 comments

sunday, april 07, 2013

Long Run

Distance: 8:00 miles
Time: 1:17:03
Pace: 9:37

Comments: With a week to go until the race there really isn't anything more I can do to get ready. At this point what is (not) done is (not) done. So I basically wanted to get a good hour plus run in to keep me up to condition as I enter the final countdown. This wasn't a bad run, actually. Felt pretty good the whole way and didn't have any issues. But I certainly didn't feel so in control that it eased any of my anxiety about next Sunday.

Conditions:
Hour: 8:30 a.m.
Surface: asphalt/concrete
Weather: partly cloudy
Temperature: 62 degrees
Humidity: 56 percent
Wind: calm
Location: White Rock Lake, Dallas, Texas
Shoes: Brooks Ravenna 3

Injury update: Nada.

more:  Long Runs | Running Logs 

posted by kleph @ 8:00 am | 0 comments

monday, april 01, 2013

Tempo Run

Distance: 4.0 miles
Time: 36:12
Pace: 9:03

Comments: At this point it is clear I am in deep doo doo. With two weeks left before the race the taper is upon me but I've already been tapering for two weeks due to my intermittent running. Having the 20 miler is some consolation but I didn't finish it with flying colors by any means.

This was a good little run despite the first real sweltering heat I've faced this year but nothing special. Not surprising given how rested I am. I really need to get my regular runs in the rest of the way if for no other reason than to help me mentally prepare for this race.

Conditions:
Hour: 6:00 p.m.
Surface: asphalt/concrete
Weather: overcast
Temperature: 81 degrees
Humidity: 28 percent
Wind: calm
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Nada.

more:  Running Logs | Tempo Runs 

posted by kleph @ 8:00 am | 0 comments

saturday, march 30, 2013

Long Run

Distance: 10.64 miles
Time: 1:45:11
Pace: 9:53

Comments: Not as bad as I thought but I was expecting it to be pretty awful. After a short week last week and a sinus infection this week, my miles have withered. I wanted 12 miles but ended up settling for 10.64. Uneven diet, limited sleep, sickness and the humidity conspired to make it a very unpleasant slog toward the end. I probably should have hydrated better and got out the door earlier as well. With the marathon in two weeks, I'm pretty much out of time for training but I'll try and get another ten miles tomorrow and hope that does the trick.

Conditions:
Hour: 9:30 a.m.
Surface: asphalt/concrete
Weather: overcast
Temperature: 60 degrees
Humidity: 93percent
Wind: calm
Location: Santa Fe Trail, Dallas, Texas
Shoes: Brooks Ravenna 3

Injury update: Nada.

more:  Long Runs | Running Logs 

posted by kleph @ 9:00 am | 0 comments

wednesday, march 27, 2013

Tempo Run

Distance: 6.0 miles
Time: 56:56
Pace: 9:29

Comments: The bad news is that I woke up with a stuffy head and all the signs of an incipient sinus infection. It hasn't really arrived yet, but the signs are all there. Probably the LAST thing I need with just more than two weeks till the race.

I decided to do a longer run today in order to keep my weekly miles up but not put all the emphasis on the long run this weekend. Going out I could tell whatever is messing with my head wasn't overlooking my legs. I felt sluggish and uncomfortable the whole way. No pushing the pace here, just trying to keep it from being too ugly looking.

Still, got it done and felt reasonably good afterward. Here's hoping I can keep the creeping crud at bay a few weeks.

Conditions:
Hour: 6:00 p.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 40 degrees
Humidity: 54 percent
Wind: gusts
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Nada.

more:  Running Logs | Tempo Runs 

posted by kleph @ 3:00 pm | 0 comments