Running For My Life » Sweat365 » Fitness Community

Slow and Easy

Chris — Fri, 03 Jul 2009 19:01:39 +0000

Due to the fact that I am running 19 miles tomorrow (including two races!!) and my hip flexor has been bothering me, I did a nice, slow 5 miler this morning. I stuck to 9:00 miles and my hip actually felt better after the run than it did before the run.

Tomorrow morning I am running the annual River City 4th Fest 5K in Waterford, then in the afternoon I am doing the New Berlin National Dash 2-mile race with my son. I am also going to run to and from the race in Waterford, which will account for the other 14 miles (7 miles each way).

Workout:

Type: Run
Date: 07/03/2009
Time: 05:00:00
Total Time: 00:44:00.00
Calories: 636
Distance: 5 miles
Average Pace: 8:47.86/mile

Social Running

Chris — Thu, 02 Jul 2009 11:00:00 +0000

Now that it’s summer and the weather is nice, I am getting more of a social experience on my runs and seeing some old friends. Early in my 11-miler this morning I saw my good friend Tracy, and stopped to talk to her for a minute. Then in the 10th mile I saw another friend, also Tracy, and talked to her for few minutes. Then in the final half mile I saw Gordy and Randy, two neighbors who were running together. I quickly caught up to them and jogged the final few minutes along side them. It’s nice to see and talk to people, especially after the long winter and spring where I am basically out there alone in the darkness, without a soul in sight.

Workout:

Type: Run
Date: 07/02/2009
Time: 05:00:00
Total Time: 1:23:45.00
Calories: 1377
Distance: 11 miles
Average Pace: 7:36.85/mile

The Complete Home Gym Experience

Chris — Wed, 01 Jul 2009 12:00:00 +0000

When we built our house 6 years ago, I had the builder design a small room on one side of the basement for my personal gym. At that time, all I had was a treadmill, so the room looked pretty desolate. Over time I have added weights, an elliptical machine and an exercise bike. This morning, for the first time, I managed to use all of these things in one day. I started with 30 minutes on the bike, then 30 on the elliptical, then ran 4 miles on the treadmill, and finished with my daily upper-body weights routine. Normally Wednesday is cross-training only, but in my attempt to get in more miles, I have decided to add a short run every week. We’ll see how that works out from an injury standpoint.

Workout:

Type: Run
Date: 07/01/2009
Time: 06:00:00
Total Time: 00:33:35.00
Calories: 508
Distance: 4 miles
Average Pace: 8:23.5/mile

Cross Training

Chris — Wed, 01 Jul 2009 11:00:00 +0000

30 minutes on exercise bike, 30 minutes on elliptical machine

Workout:

Type: General Cardio
Date: 07/01/2009
Time: 05:00:00
Total Time: 1:00:00.00
Calories: 550

Another Great Run…..

Chris — Tue, 30 Jun 2009 11:00:00 +0000

I continued to feel strong and fast this morning. I did 11 miles total, and threw in some hill repeats and 400-meter interval repeats during the middle of the run. I can’t believe how strong I felt…absolutely no fatigue at all.

Workout:

Type: Run
Date: 06/30/2009
Time: 05:00:00
Total Time: 1:26:42.00
Calories: 1425
Distance: 11 miles
Average Pace: 7:53.06/mile

87 Minutes of Heaven

Chris — Mon, 29 Jun 2009 18:21:05 +0000

It doesn’t get much better than it did this morning. The weather was perfect and my legs felt alive. I like to do my Monday morning runs slow and easy, and this morning was no different, except that “slow and easy” was about a minute per mile faster! Now that’s a sign of improvement.

I went 11 miles and for the most part maintained a sub-8:00 pace. I did stop twice for a couple of brief chats, once with my neighbor Heidi and the second time with a friend Bob who lives on the other side of the lake.

Workout:

Type: Run
Date: 06/29/2009
Time: 05:00:00
Total Time: 1:26:55.00
Calories: 1429
Distance: 11 miles
Average Pace: 7:54.31/mile

Family Fun Run

Chris — Sun, 28 Jun 2009 22:30:00 +0000

I took my two older sons and my dog to the bike path today. My oldest son Sammy and I ran 3 miles with the dog in tow, while my middle boy Alex rode along on his bike. The weather was absolutely glorious (low 80s, low humidity, clear skies, slight breeze) so it really was a neat experience and much different that my normal routine of 5 a.m. runs all by my lonesome.

Workout:

Type: Run
Date: 06/28/2009
Time: 16:30:00
Total Time: 00:27:55.00
Calories: 367
Distance: 3 miles
Average Pace: 9:18.14/mile

6 More Miles for 20

Chris — Sat, 27 Jun 2009 16:00:00 +0000

It was my plan to run 20 miles this morning, but I was also asked to run a 10K course for an upcoming triathlon so the race director could paint the course markings. So I decided to do 14 miles first (see previous post) and then 6 more as part of the course measurement. Taking an hour break between runs is not something I would recommend, but I did get all of my miles in, and that’s what counts most.

Workout:

Type: Run
Date: 06/27/2009
Time: 10:00:00
Total Time: 00:56:10.00
Calories: 739
Distance: 6 miles
Average Pace: 9:21.62/mile

There’s Still Some Life In These Legs….

Chris — Sat, 27 Jun 2009 12:00:00 +0000

What an outstanding morning. I started it off with a 14-miler in downtown Milwaukee and finished it with a 6-miler later in the morning. The 14 miles were done at a 7:27 pace, and there was plenty of oomph left to go faster.

I had an 8:30 a.m. meeting at the running store so I drove down there at 6 a.m. and hit the Oak Leaf Trail for 6 miles, then cut over to lakefront and ran the final 7 miles along the lake back to the running store.

I always get a little nostalgic when I run that course because it was there nearly 20 years ago that I trained and ran my first marathon.

Workout:

Type: Run
Date: 06/27/2009
Time: 06:00:00
Total Time: 1:44:14.00
Calories: 1850
Distance: 14 miles
Average Pace: 7:26.65/mile

Not bad…..

Chris — Thu, 25 Jun 2009 11:00:00 +0000

…..considering I raced last night, never stretched afterward, then drank about half a dozen beers and only slept about 4 hours. My legs felt great this morning. Maybe it was the heat that loosened them up. I could have probably run the 5K faster this morning than I did last night!

Workout:

Type: Run
Date: 06/25/2009
Time: 05:00:00
Total Time: 00:38:01.00
Calories: 625
Distance: 5 miles
Average Pace: 7:36.27/mile