Name: X 
Email:
Message:
mileage
mileage

wednesday, march 13, 2013

Tempo Run

Distance: 5.0 miles
Time: 44:43
Pace: 8:56

Comments: Weird run. I started off a bit later and felt a bit stiff. I decided to just try and keep it steady and not worry overmuch about the pace. While I didn't feel necessarily bad I certainly wasn't as sharp and on top of the run like yesterday. And it felt like a bit of a slog at the end.

So I was a little surprised to find I actually ran the five miles faster than yesterday. Obviously not significantly so but I was expecting to drag in at least a half minute slower. I guess that's a sign my legs are getting strong enough to bull my way through the unpleasant workouts.

Conditions:
Hour: 6:00 p.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 70 degrees
Humidity: 23 percent
Wind: calm
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Nada.

more:  Running Logs | Tempo Runs 

posted by kleph @ 3:00 pm | comments

tuesday, march 12, 2013

Tempo Run

Distance: 5.0 miles
Time: 44:59
Pace: 8:59

Comments: The 20 miler was so brutal I decided to take two days off to let my legs recover. The day of the run I was flat worthless but I bounced back quicker than I expected.

This effort went pretty well. I started slow but dropped into a rhythm pretty quick. I'm still not even close to my old speed but I'm certainly stronger than I've been in quite awhile. I sustained the effort the whole way through the run with little difficulty. Now to do it again tomorrow.

Conditions:
Hour: 5:30 p.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 70 degrees
Humidity: 19 percent
Wind: calm
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

saturday, march 09, 2013

Long Run

Distance: 20:00 miles
Time: 3:19:27
Pace: 9:58

Comments: My first time to run 20 miles since Dec. 2010 and it was just about as tough as I remember. I was a little worried that I might not have recovered from my awful long run last week but that didn't seem to be the case.

Since it was a good bit warmer this morning and a chance of rain, I got out the door pretty early. I decided to loop the lake and then go up the White Rock Trail to get the miles. It took me a few miles to get warmed up but after that I kept hitting paces between 10 min and 9:30 per mile. About what I wanted.

I felt a lot better than last week and crossed the 18 mile mark fourteen minutes earlier. But the last four miles, again, were a battle and none worse than the final mile which was absolutely brutal. I kept the pace under 12 minutes but it was everything I could do to manage it.

Conditions:
Hour: 7:00 a.m.
Surface: asphalt/concrete
Weather: partly cloudy
Temperature: 60 degrees
Humidity: 81 percent
Wind: 10 mile gusts
Location: White Rock Lake and White Rock Trail, Dallas, Texas
Shoes: Brooks Ravenna 3

Injury update: Everything hurt at some point.

more:  Long Runs | Running Logs 

posted by kleph @ 7:08 am | 0 comments

thursday, march 07, 2013

Tempo Run

Distance: 5.0 miles
Time: 46:00 (est)
Pace: 9:12 (est)

Comments: It was very nice to get a run with my legs feeling decent underneath me. After the brutal long run and awful recovery run that followed, it felt great just to get out there and get it done.

Of course my Garmin went kablooey for some reason. I looked down a mile and a half in and was doing a 12 minute pace and slowing. I restarted it and was doing a 39 minute pace. Beating it against a fence post got it working. So I had to use my start and finish time to get an idea of my pace, something over nine min/mi. Not bad. But the most important part was feeling good running it anyway.

Conditions:
Hour: 5:30 p.m.
Surface: asphalt/concrete
Weather: partly cloudy/clear
Temperature: 70 degrees
Humidity: 19 percent
Wind: calm
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Nada.

more:  Running Logs | Tempo Runs 

posted by kleph @ 2:00 pm | 0 comments

monday, march 04, 2013

Recovery Run

Distance: 3.0 miles
Time: 29:51
Pace: 9:56

Comments: I knew the long run on Saturday beat my legs all to hell and today's run bore it out. I was actually surprised to keep my average pace under 10 min/mile given how much of a slog this was. Of course the temperatures suddenly deciding to climb to 80s degrees didn't help things either. But the fact I seem to be avoiding injury thus far is good news and I'm damn happy about that.

Conditions:
Hour: 5:45 p.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 80 degrees
Humidity: 57 percent
Wind: 5 mph gusts
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Ow. Ow. Ow. Ow. Ow.

posted by kleph @ 1:30 pm | 0 comments

saturday, march 02, 2013

Long Run

Distance: 18:00 miles
Time: 3:11:55
Pace: 10:40

Comments: OK. I should just say from the start this run was awful; a long brutal slog that never seemed to end. It was an ordeal from start to finish and I feel a bit of satisfaction just knowing I survived it.

First of it was cold when I started. Freezing cold. And windy. Of course I had my short sleeves and shorts on since I knew it would be warm enough by the end (and it was) but I really paid for it the first four miles. By the time I got through that I could already tell I was working harder than I expected for a slower time than I hoped.

Things got difficult at the turnaround but the last fourth of the run was downright brutal. I simply was hanging on for dear life and didn't give a damn about the pace. If I was looking to get fatigue training -- whoo boy, did I ever take care of that today. Needless to say, the analytics Garmin spit out for the run are appalling. I'm just hoping I recover a bit for next week's long run effort.

Conditions:
Hour: 9:15 a.m.
Surface: asphalt/concrete
Weather: partly cloudy
Temperature: 33 degrees
Humidity: 61 percent
Wind: 10 mile gusts
Location: White Rock Trail, Dallas, Texas
Shoes: Brooks Ravenna 3

Injury update: Various aches on the right leg.

more:  Long Runs | Running Logs 

posted by kleph @ 8:00 am | 0 comments

thursday, february 28, 2013

Tempo Run

Distance: 5.0 miles
Time: 44:06
Pace: 8:49

Comments: Hoped for the best going out for this one. My legs seemed fine during the day but I had no idea if that would hold true on the run. The start was slow as I expected but I warmed up better than I expected. By the end of the first mile I felt trying to keep the pace under 9 min/mi was a realistic goal for the effort.

As usual with this route, the return was the tough part. It's almost entirely uphill particularly on the last mile. There was a delightful surprise with the wind gusts that waited until that part of the course to blast me as well. Still, I pushed the effort to get my fastest mile of the run that mile so it was a good effort.

Conditions:
Hour: 5:24 p.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 58 degrees
Humidity: 26 percent
Wind: 14 mph gusts
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Nada.

more:  Running Logs | Tempo Runs 

posted by kleph @ 2:00 pm | 0 comments

tuesday, february 26, 2013

Recovery Run

Distance: 5.0 miles
Time: 50:03
Pace: 10:00

Comments: As strong as I felt I ran the race Sunday it really knocked me for a loop. I had to get in a post-race nap and then slept ten hours, hard. I wasn't a creaky as I have been after other long runs but certainly vied with some post-race soreness. The run today, as you might expect, was a recovery effort in every sense of the word.

It was a long slow slog. My legs felt leaden and there was zero bounce to my step. I didn't even make a pretense at looking at my pace and was actually surprised to see I ran the whole five miles in less than an hour. On the upside, getting the run done wasn't ever really in doubt and there weren't any injury-level pains to keep it from happening at all.

Conditions:
Hour: 5:20 p.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 57 degrees
Humidity: 34 percent
Wind: calm
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: My right quad and calf were very sore after the run and yesterday. They were better today but still pretty stiff during the run.

posted by kleph @ 11:30 am | 0 comments

saturday, february 23, 2013

Easy Run

Distance: 4.0 miles
Time: 36:326
Pace: 9:07

Comments: I really wanted to take this one very easy with the race tomorrow but the chilly weather and extra day off found me pushing the pace a little bit. The new work schedule doesn't leave me much extra time to run and that was whittled down to none at all this week as I was trying to get organized. I decided to run the Cowtown half-marathon but wanted to get a third four miler in for the week. So this morning it was. Overall a nice effort. We'll really see how the legs are doing tomorrow.

Conditions:
Hour: 9:00 a.m.
Surface: asphalt/concrete
Weather: overcast
Temperature: 38 degrees
Humidity: 60 percent
Wind: 5 mph gusts
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Bit of soreness in the right shin at times.

posted by kleph @ 5:00 am | 0 comments

tuesday, february 19, 2013

Recovery Run

Distance: 4.0 miles
Time: 37:30
Pace: 9:22

Comments: Things are promising to get weird this week so I put in this run in the afternoon when I had a chance. If I can squeeze in another four miler sometime between now and the weekend, I should be set.

Since I'm still feeling the long run a bit I didn't push the pace too much today but I took the hill route to give it a bit more challenge. Producing the sub-9:30 pace with the incline issues was a pretty respectable effort. Overall it was a nice run.

Conditions:
Hour: 5:20 p.m.
Surface: asphalt/concrete
Weather: partly cloudy
Temperature: 60 degrees
Humidity: 23 percent
Wind: calm
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Nada.

posted by kleph @ 2:00 pm | 0 comments

monday, february 18, 2013

Recovery Run

Distance: 4.0 miles
Time: 41:16
Pace: 10:18

Comments: This one was supposed to be slow and that it certainly was. I was pretty creaky after the long run this weekend and didn't want to do more than get the legs warmed up a bit with this effort. I wasn't overly sore like I expected but there wasn't a lot of pep in my step either. There was a bit of hills and wind that complicated things but I just wanted to keep a reasonably steady effort and not do anything stupid. Mission accomplished.

Conditions:
Hour: 7:00 a.m.
Surface: asphalt/concrete
Weather: overcast
Temperature: 59 degrees
Humidity: 74 percent
Wind: 5 mph gusts
Location: White Rock Lake, Dallas, Texas
Shoes: Adidas Sequence

Injury update: Top of the right knee uncomfortable again toward the end of the run.

posted by kleph @ 4:00 am | 0 comments

saturday, february 16, 2013

Long Run

Distance: 16.0 miles
Time: 2:34:32
Pace: 9:40

Comments: I looked at the calendar during the week and realized I've got just ten weeks to be ready for the Big D Marathon in April. Or, more to the point, just two months of training when you count the taper. With that limited amount of time, I had to see if I'm ready to put the miles on the legs and so I decided to take a stab at a 16-miler which is further than I've run in a year-and-a-half. So yeah, no pressure.

It was pretty cold this morning. Right at freezing. So I waited until the temperatures got to about 40 degrees. Basically, I didn't want to go out having to wear any gear that would be too hot and hour or so into the run. My timing was pretty good but I probably could have started a half hour earlier.

Instead of looping the lake a couple of times, I decided to go north on White Rock Creek Trail for eight miles and turn around. This was a good choice. It didn't have the hills the lake trail has and there were significantly fewer folks to deal with. It was a lot more open than I expected so the sun became a bit of an issue as the morning drug on.

I set my goal on the way out at sub-10 minute miles and took care of that readily enough. After the turn around I tried to get no more than 9:30 pace the whole way which I was able to do except for the last mile when the fatigue and hills proved to be too much. Still, it was a solid negative split; the second eight miles were more than four minutes faster than the first.

Overall, I felt pretty good the whole way. The last two miles were damn tough but I ran the whole course strong and in control. That's pretty much what I needed to find out from this workout. So I'm pretty pleased with the effort.

Conditions:
Hour: 9:30 a.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 42 degrees
Humidity: 50 percent
Wind: calm
Location: White Rock Creek Trail, Dallas, Texas
Shoes: Brooks Ravenna 3

Injury update: Nada.

more:  Long Runs | Running Logs 

posted by kleph @ 8:30 am | 0 comments