Training

Trying to build momentum on my long runs. I just don't seem to have the endurance though. Working on different ways to fuel up for and during the run. Getting better, I think I just need to keep building it mile by mile.

Ran some intervals today at the track. 6x400 at about a 6min per mile pace. Speed is definitely and issue for me and I think I need to put in a lot more track time. 

Tough run today, at least more than normal. Ran intervals yesterday is likely the reason. Should be a good week of running though.

I  should have not done intervals on Sunday and should have rested like normal. These last two days have been very hard to complete. 

Hopefully I can get my mojo back tomorrow.

Pretty decent run considering the last two days have been miserable. Did this one in exactly an hour. Had to really pick up the pace at the end to make the hour but I like how my legs were feeling today.

Headed to Austin today and will probably do the 10 Lady Bird Lake route downtown.

Not a bad run in Austin today. Saw some very fast people on the trail around Lady Bird Lake today. Legs a little sore but a good run nonetheless. 

Ran a tempo on the first three miles then leveled off. Pretty good run overall. Wind coming strong out of the south really was a bummer though. I hate running against the wind.

This was supposed to be a long run. I did not have it today. My legs I guess need a rest. I feel it in my hip flexors and my quads. My calves feel like there are knots in them. 

Tomorrow I will rest. Next week and the week of the race I will have to work on tempos and intervals. 

After the race it will be back to base building for a month. I really need to work on the longer runs. I am really struggling with this part of training. I am going to experiment with different fueling strategies to keep the energy levels up during the long runs.

10K coming on the 28th of November.

Bad weather day. Did two 5 mile runs on the freakin' treadmill today. The treadmill tends to be harder on my knees. Very hard for me to maintain good form. 

Cold and still windy today. 

Great weather. Pretty good run. Hip flexors are a little sore. Working on form and foot strike.

Pretty good run for the conditions. Very windy. Started with a good pace of 7:30 which is fast for me. 

Had difficulty running against the wind though. 

Off to Chicago for the next two days.

Nice run on the Lake Front in Chicago.

Ran around the track for a bit doing fartleks just for fun.

Pretty good run. I averaged about a 7:50 per mile. That is good for me. I was having fun on this one. A little hard and I think I strained a calf muscle at the end. Feels like I have a knot in my calf.

Taking tomorrow off due to the calf and I have a 10K on Saturday. 

Short run before the race. Calves are still sore.

Good race. I was a little under the weather but still got a decent time. Missed my goal by 2 minutes but still pulled out the first place in my age group.

Good run today. 

Felt like crap at the beginning but found my stride and finished strong. 

Treadmill today. Cold snowy and windy.

Decent run for me. Ran at an average of 8 min per mile. Working on my form and arm movement to increase running efficiency. 

 Sat in on a running seminar last night that talked about form, foot strike and upper body movement to increase speed and efficiency. 

 While I have work to do to get used to incorporating my arm swing into my running form, it seems to help  a lot. I just have to get used to paying attention to my form, foot strike and arm movement for maximum efficiency.

Run in Madison.

Run on Treadmill during a freakin' blizzard in Wisconsin.

Good to be home on my regular running route. Averaged about 7:50 per mile. Calves seemed a little tight afterward which surprised me since I haven't run for 3 days.

 Looking forward to a good week of base training for the half marathon coming up in January.

Terrible run today. I had no energy. I think with the funeral and travel last week, it might have caught up with me. 

I was tired and just didn't have it today. My calves are unusually tight. 

I guess tomorrow is another day.

Calves feeling a little better. We will see what tomorrow brings.

Tried to go longer but just didn't have it. I really need to work on these longer runs. 

Good run today. 7:45 pace. shortened up my stride a little to work on turnover. Seemed to help me get a little more speed. 

 I have a bruise on the top of my left foot though that is hampering me a bit.  Legs feel good overall. Shooting for 8 per day and working on extending my long runs. Need to get the long ones long.

Great weather here in Texas for running.

Steady run. A little windy today. Overall a good run.

This one was difficult today. Went out too fast and then struggled with heavy legs. Wind a little brisk out of the south again today.

Decided to go out for a easy 5miler at night. The weather is supposed to be crappy tomorrow and my legs feel pretty good. It is fun running at night. I enjoyed it very much.

 Legs feel very good. Hoping the weather tomorrow isn't as bad as predicted.

Got this run in before the wintery weather here in Texas. It was sleeting the last three miles and very windy today. 

I ran this extremely slow, slowest 8 miles I have run in a long time. Combination of running 13 yesterday and the weather. Very windy and cold today. Just happy I got it in though.

Snow and ice everywhere. Really slow 8miles. I did see another runner out there though. Cold out there too.

I had to drill little screws into the bottom of my shoes to get traction. I only put them on the forefoot. Should have put a couple on the heel too. My heels kept kicking out a bit on the ice.

Finally a decent long run. A little cool today, used my arm warmers. I established a decent pace early and tried to maintain good form throughout. I could tell when I was losing form and I was able to quickly adjust back to a decent stride. 

Took some gel at about mile 10 to make sure I would have something to finish. After mile 11 turned towards the west and I was running straight into the wind. That was difficult. The wind just sucks the life out of me. Turned south briefly and got my mojo back but I had to turn back into the westerly wind to finish.

Average heartbeat was around 154 bpm. Maintained about a 8:40 pace. I am very happy with this run.

Good run overall.

Trying to extend my daily runs to 10mi. Today was a decent run. Good weather. Slowed a little toward the end but kept a consistent pace throughout otherwise.

Horrible day today. Had no legs today.

Better run today.

8min per mile pace.