Today I went to the Winfield golf course and had a nice speed workout. I ran the perimeter one and a half times (18 minutes) to warm up and then measured off what I think was about a 400. I ran it 5 times, jogging back to the start each time. Times: 1:58, 1:50, 1:46, 1:43??, 1:44. I'm starting these off a little slow each time I do repeats. I think I'm not quite sure how it feels to run fast yet. But then I'm settling into a good pace that I can maintain. This actually might have been longer than a 400 -- it seems like it because the effort I gave was closer to the 1:32 I ran on the track last week. It was definitely faster than what I envision to be my 5K pace. But it's all good. It was a good workout. I feel like I can give a strong effort now and have some reserve left over. I ran a total of 44 minutes, including cooldown. Total miles: about 5.
Miles on new shoes: 88
Running bike path on Valentine's Day 2010.
Tuesday, July 28, 2009
Sunday, July 26, 2009
Long run
Today I ran my longest training run so far -- 5.65 miles, to Wesleyan and back. I made it in 52 minutes -- about a 9:03 pace coming back. It was fine, just steady for a warm (80-degree, high humidity) morning. This is exciting because I'm feeling no pain and running strong and easy.
Friday, July 24 -- A little over 3 miles, easy (30 minutes), on the track and around the perimeter. Kind of a recovery run from legs that are a little weary.
Thursday, July 23 -- About 4 miles (36ish minutes). I was quick and full of energy on the hills of Old Threshers for the first 20 minutes or so, then kind of took it easy toward the end.
Total miles on new shoes -- 83.
Friday, July 24 -- A little over 3 miles, easy (30 minutes), on the track and around the perimeter. Kind of a recovery run from legs that are a little weary.
Thursday, July 23 -- About 4 miles (36ish minutes). I was quick and full of energy on the hills of Old Threshers for the first 20 minutes or so, then kind of took it easy toward the end.
Total miles on new shoes -- 83.
Tuesday, July 21, 2009
Speed workout
After a mile warmup, I planned to run a ladder workout: 800, 600, 400, 600, 800. I made all except the last 800. Times: 3:21, 2:25, 1:32, 2:26. I wasn't that disappointed about not making the 800 -- I simply don't quite have the strength yet. It was about 4 miles total.
But I do figure I might be on about 22-minute 5K pace right now.
Miles on new shoes: 72.5
But I do figure I might be on about 22-minute 5K pace right now.
Miles on new shoes: 72.5
Post Pre run
I ran an easy two miles on Friday, July 17 at our campsite in Twin Falls, Idaho, sort of a recovery run from the harder run in Eugene on Wednesday.
Then the day after we got home, Sunday, I ran 5.4 miles -- out to Eastlake and back. It was about 9:07 pace, including 8:55 or so coming back. I'm making very good progress.
Miles on new shoes: 68.5
Then the day after we got home, Sunday, I ran 5.4 miles -- out to Eastlake and back. It was about 9:07 pace, including 8:55 or so coming back. I'm making very good progress.
Miles on new shoes: 68.5
Eugene
I ran on Pre's Trail on W
ednesday, July 15. It is a little over 4 miles and I made it in about 36 minutes. I ran hard for 30 minutes. A message that kept repeating in my mind as I ran was: Give it a hard effort, the way Pre would. That carried me.
It was a 90-degree afternoon in Eugene -- very warm, but not humid. I had not drank enough water on the 300-mile trip from Bellingham, Washington, to Eugene, so I was probably a little dehydrated. The trails were neat and soft and almost spongy with wood chips. The distance was about 4 miles. The surroundings were beautiful. At times, I ran through a tunnel of trees. At times, I had the Willamette River at my side. The trail was rarely straight; it wound around the countryside in Alton BAker Park and had little ups and downs. It was beautiful and fun and I was in awe that this was once the place where Pre ran.
It was just a late add-on to our trip to the Northwest. We were going to Bellingham, Washington, to visit my daughter Megan. Then we decided that, on the way back, we would visit Eugene, Oregon, before we took a different route home.
Eugene, Oregon. Track Town USA. It is the place Steve Prefontaine made famous.
ednesday, July 15. It is a little over 4 miles and I made it in about 36 minutes. I ran hard for 30 minutes. A message that kept repeating in my mind as I ran was: Give it a hard effort, the way Pre would. That carried me.It was a 90-degree afternoon in Eugene -- very warm, but not humid. I had not drank enough water on the 300-mile trip from Bellingham, Washington, to Eugene, so I was probably a little dehydrated. The trails were neat and soft and almost spongy with wood chips. The distance was about 4 miles. The surroundings were beautiful. At times, I ran through a tunnel of trees. At times, I had the Willamette River at my side. The trail was rarely straight; it wound around the countryside in Alton BAker Park and had little ups and downs. It was beautiful and fun and I was in awe that this was once the place where Pre ran.
It was just a late add-on to our trip to the Northwest. We were going to Bellingham, Washington, to visit my daughter Megan. Then we decided that, on the way back, we would visit Eugene, Oregon, before we took a different route home.
Eugene, Oregon. Track Town USA. It is the place Steve Prefontaine made famous.
Monday, July 13, 2009
Pre-Pre running
As I sit in Bellingham, Washington, I think about how great the runs I've had on this trip.
-- 41 minutes, probably 4.2 miles, in Sheridan, Wyoming. I went out and back on a county highway, with nothing but cows, pickup trucks and ranches surrounding me. It was flat, a good surface, and it went well.
-- 42 minutes, probably 4.5 miles, on this beautiful intercity trail in Bellingham. It runs along the bay, and it is simply beautiful. I love this area, near the old Fairhaven community. I ran one two-mile stretch in about 17:58 and felt very good.
-- 30 minutes, about 3 miles, from the hotel to my daughter's house in downtown Bellingham. I kind of slogged through it yesterday morning, but it was good to get out.
-- Today I went 45 minutes on the trail, and it felt like I was actually a competitive runner. It was drizzly, 55 degrees, I wore my North Face jacket and shorts. That is my kind of weather on my kind of running surface -- gravel trail, at times over a wooden bridge and concrete bridge. If the mile posts were accurate, on the first half of the run I ran a mile in 8:14, and on the second half, 7:36. I simply felt strong and light and loose and quick.
I will rest tomorrow, as we visit Vancouver, then on Wednesday, we will get to Eugene, where I will run on Pre's trail.
-- 41 minutes, probably 4.2 miles, in Sheridan, Wyoming. I went out and back on a county highway, with nothing but cows, pickup trucks and ranches surrounding me. It was flat, a good surface, and it went well.
-- 42 minutes, probably 4.5 miles, on this beautiful intercity trail in Bellingham. It runs along the bay, and it is simply beautiful. I love this area, near the old Fairhaven community. I ran one two-mile stretch in about 17:58 and felt very good.
-- 30 minutes, about 3 miles, from the hotel to my daughter's house in downtown Bellingham. I kind of slogged through it yesterday morning, but it was good to get out.
-- Today I went 45 minutes on the trail, and it felt like I was actually a competitive runner. It was drizzly, 55 degrees, I wore my North Face jacket and shorts. That is my kind of weather on my kind of running surface -- gravel trail, at times over a wooden bridge and concrete bridge. If the mile posts were accurate, on the first half of the run I ran a mile in 8:14, and on the second half, 7:36. I simply felt strong and light and loose and quick.
I will rest tomorrow, as we visit Vancouver, then on Wednesday, we will get to Eugene, where I will run on Pre's trail.
Sunday, July 5, 2009
Going on vacation
I had a good run today, mostly because it was two in a row. It was twice around the soccer fields, then twice around the 900-meter grass trail. then home. About 3.6 miles in 33 minutes, and about 8:45 pace the last few miles. The best thing is there is no pain and running easy.
Now we're headed out West to Washington to see Megan. I'll keep up my running schedule, including a run on Pre's trail in Oregon next week.
Miles on new shoes: 38.5
Now we're headed out West to Washington to see Megan. I'll keep up my running schedule, including a run on Pre's trail in Oregon next week.
Miles on new shoes: 38.5
Saturday, July 4, 2009
Good week
Tuesday, June 30: Just two miles in Old Threshers, real easy. Felt kind of achy and not in a running mood.
Thursday, July 2: 38 minutes. I ran on the track and the perimeter 3/4 of a mile or so. Just warmed up about 20 minutes or so, then threw in four 400s. I started what I thought was pretty hard, but it wasn't: 1:52. Then jogged a 400 and ran one hard, three more times. 1:47, 1:42, and finally 1:37. Leg speed -- and this knee, which I really need to figure out how to run fast on -- kind of hold me back on these runs. But I'll keep doing them until I get them right. Next time, I should run four 400s at 1:42 and below.
Saturday, July 4: This was just a real feel good run. I was out at Eastlake Park, and I started out feeling pretty good. Running easy on the grass of the soccer field and 900-meter grass trail. It was spitting rain, humid, and the grass was spongy. I pushed one grass loop in 4:52 (8:40 pace).
Then I got back to the soccer field/driving range and was going to do one loop, but my legs felt so light, and the effort felt so easy, that I took a couple of loops. I ran 38 minutes, feeling great, and then did four 20-second strides (about 80 yards). It was an awesome run.
Miles on new shoes: 35
Thursday, July 2: 38 minutes. I ran on the track and the perimeter 3/4 of a mile or so. Just warmed up about 20 minutes or so, then threw in four 400s. I started what I thought was pretty hard, but it wasn't: 1:52. Then jogged a 400 and ran one hard, three more times. 1:47, 1:42, and finally 1:37. Leg speed -- and this knee, which I really need to figure out how to run fast on -- kind of hold me back on these runs. But I'll keep doing them until I get them right. Next time, I should run four 400s at 1:42 and below.
Saturday, July 4: This was just a real feel good run. I was out at Eastlake Park, and I started out feeling pretty good. Running easy on the grass of the soccer field and 900-meter grass trail. It was spitting rain, humid, and the grass was spongy. I pushed one grass loop in 4:52 (8:40 pace).
Then I got back to the soccer field/driving range and was going to do one loop, but my legs felt so light, and the effort felt so easy, that I took a couple of loops. I ran 38 minutes, feeling great, and then did four 20-second strides (about 80 yards). It was an awesome run.
Miles on new shoes: 35
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