Running For My Life

My goal was to run 15 miles at a 3:00 marathon pace. I wanted to do the first 5 miles in 35:00, and the second and third 5-mile splits in 34:00 each, for a total time of 1:43:00 (6:53 pace). I knew this was an ambitious goal and it was even more so as the weather did not cooperate at all; it was 73 degrees with 93% humidity at 5:30 a.m. when I started.

I ran the first 5 miles in 34:24, so I was slightly ahead of schedule, then did the next 5 in 34:18. I did the final 5 miles in 34:38, which put me 20 seconds behind goal (1:43:20). My pace for the 15 miles was 6:53. My half marathon (13.1 mile) split was 1:30:07. I can’t be disappointed at all with those times considering the awful humidity. And my legs still feel fresh, so it’s possible that I could have gone a few more miles at that pace.

Even though these types of workouts require a ton of effort (at least for an old guy like me they do!), I enjoy the challenge.  I find most of my runs very enjoyable, even some of the faster runs.  But it’s not fun to run 15 miles at a 6:53 pace; it’s hard work.  But boy does it feel good afterward knowing that you can hold that pace for that long.

Workout:

• Type: Run
• Date: 08/23/2008
• Time: 05:30:00
• Total Time: 1:43:20.00
• Distance: 15 miles
• Average Pace: 6:53.32/mile

Workout:

• Type: General Cardio
• Date: 08/22/2008
• Time: 05:00:00
• Total Time: 1:20:00.00

Sometimes I feel like I can hear the ticking inside my lower left leg, and the time bomb is my Achilles tendon.  I have especially been thinking about it the past few weeks because I am back to 60+ miles per week, which is where I was in early March when my left Achilles decided it didn’t want to train for the Boston Marathon any longer.  After what amounted to a 2-month break from running (for those who don’t know, I was able to finish in Boston thanks to some heavy-duty cross-training workouts), I have slowly jacked up my mileage and am probably in my best shape ever.  Unfortunately, the memory of early March lingers, and at times I do feel a “cracking” sensation in my Achilles.  However, a few things are different this time: 1) I am not contending with ice and snow on the roads, and 2) I have been doing a lot of calf-strengthening exercises, which helps decrease the chances of re-injury.  But even though the situation is different, the injury is too fresh to forget.

Workout:

• Type: Run
• Date: 08/21/2008
• Time: 05:00:00
• Total Time: 1:40:48.00
• Distance: 12 miles
• Average Pace: 8:24.2/mile

It’s now dark for the first 45 minutes of my run, which made my speed workout a bit tricky this morning.  I was doing 12×400 meters on one of the running paths near my house (I use my Garmin to give me the distance).  Thankfully skies were clear and the bright moon was in perfect alignment with the path so I could see where I was going.  Unfortunately, I don’t live near a running track and I don’t want to do intervals on the road, so my only options are the running path or the treadmill, which is where I may end up doing my speed workouts until the sun starts coming up early again next spring.

Workout:

• Type: Run
• Date: 08/20/2008
• Time: 05:00:00
• Total Time: 1:26:10.00
• Distance: 11 miles
• Average Pace: 7:49.97/mile

Workout:

• Type: Run
• Date: 08/19/2008
• Time: 06:00:00
• Total Time: 1:37:36.00
• Distance: 12 miles
• Average Pace: 8:07.8/mile

Once again, the weather is perfect for running.  I went 21 miles at an easy 8:00 pace and felt great, much of which I owe to the cool temps, especially for mid-August.  If we could figure out a way to bottle this weather and bring it back in mid-January, that would make life so much easier!  No more slipping on the ice and injuring my Achilles!

Workout:

• Type: Run
• Date: 08/16/2008
• Time: 06:00:00
• Total Time: 2:47:33.00
• Distance: 21 miles
• Average Pace: 7:58.72/mile

It was an absolutely gorgeous morning for running….temps in the low 50s, clear, no wind.  So why was I running 9 miles on the treadmill in my basement?  Well, that would be because my youngest son broke his leg the other day and it’s like having a new-born in the house….it’s all my wife and I can do to take care of him.  He’s seven years old and will be needing a wheelchair to get around for the next six weeks.  This is going to be a challenge for all of us!

I forgot how much I enjoy running on the treadmill, especially when it’s just once every few weeks or so.  Your legs feel so much less fatigued than they do when you run outdoors.   It’s also nice to be able to control your pace so precisely.

Workout:

• Type: Run
• Date: 08/15/2008
• Time: 05:00:00
• Total Time: 1:17:40.00
• Distance: 9 miles
• Average Pace: 8:37.99/mile

I did my fourth “tempo run” around the lake this morning, following the course for the upcoming Wind Lake 10K (it now has an official name: the Wind Lake Chamber Chase 10K).  I achieved my goal of beating my previous time, but barely.  I did the 6.2 miles in 40:59 (6:37 pace), which was 12 seconds faster than my last attempt.  I will do it one more time, in a few weeks, and try to get my time closer to 40 minutes.  My goal for the race, which is Sept. 21, is 39 minutes.

I also did a 2-mile warm-up and cool down this morning, but for some reason I was really struggling during the cool down and my legs have been tired ever since  Hopefully I have enough energy to go my scheduled 9 miles tomorrow and 21 more on Saturday.

Workout:

• Type: Run
• Date: 08/14/2008
• Time: 05:00:00
• Total Time: 1:14:50.00
• Distance: 10 miles
• Average Pace: 7:28.88/mile

Workout:

• Type: General Cardio
• Date: 08/13/2008
• Time: 05:00:00
• Total Time: 1:00:00.00

Workout:

• Type: Run
• Date: 08/12/2008
• Time: 05:00:00
• Total Time: 1:18:30.00
• Distance: 10 miles
• Average Pace: 7:51.2/mile