My daily run thoughts
by on Saturday, March 21, 2015  (31 comments)

In an effort to keep myself honest and get myself out there even if motivation is low I thought having a daily run blog would help. I also hope that it may inspire others and get them either running or become more consistent as well.

Today's run was uneventful - a short three miler at a 7:54 pace. It did feel very good - still a bit more of an effort than before my long break from running but not as tough as a week ago. (I started running again on 3/10/2015 after a five month hiatus.)

I was thinking that my racing season would be very short and at the end of the year but the way things are coming back it might not have to be as truncated as I first thought - only time will tell.

See you tomorrow -

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31 comments
Ed

Today is a rest day. Time for a little recovery from last week's running. Tomorrow I get to run some more!

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Ed

Today's run was rather short at only three miles but it felt great and wasn't so slow. I am happier that the effort didn't feel tough and that my form was good throughout the run. progress!

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Ed

Good run today even though it was a tiny two miler - rebuilding is not fun. I know it is essential to get back to where I once was but uuuggghhhhhhhh!

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cesar

Keep it up!! You should run at lest 3 times per week when you are not that motivated, then it would be a lot easier to bounce back!! 5 month is too much of no running!! Glad you are back!!

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Ed

Thanks Cesar. Unfortunately, I chickened out on this morning's run. It was 31 degrees, windy and raining fairly hard with icy patches on the ground. I figured I would switch today with tomorrow's rest day.

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Ed

A nice little three mile run today. I incorporated four 15 second strides into the end of the run. Feeling good.

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Ryan

Sometimes there's chickening out and sometimes there's playing it smart. Switching around a rest day to avoid running on glare ice would be called playing it smart.

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Ed

Another three mile run in the books. Feeling great - pace is on my mind but I shall give it no credence. Looking forward to tomorrow's four miler - sadly can still count the miles on one hand but that will end soon. :-)

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Ed

Missed out on Saturday's run - wasn't feeling well. Sunday was a rest day so today was my next run. Got three miles in and I feel awesome!

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Ed

Excellent two mile run today. 2.16 miles in 16:21. Feeling excellent!

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Ed

Was scheduled to go three miles and run 4 x 15 second strides. I ran the three miles and incorporated three of strides into the end of the run - embarrassingly wimped out on the last stride. I owe myself some extra effort on the next one. Need to give it my every effort and do everything asked of me by coach Hill.

I do feel myself getting stronger and more efficient. Patience will get me back to where I once was.

Run my friends run!

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Ryan

Ed, sometimes we're not ready for what we have planned. Skipping a stride is not always a bad thing. It's not always a failure to adjust the plan. One of my goals is for you to have the confidence if things aren't going right to adjust on the fly.

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Ed

Let's see if I can get back to healthier eating. Today was a huge plate of broccoli an apple and a small handful of pretzels. Add to that about 48 ounces of water for the day.

Three Oreo cookies for desert (yes double stuff).

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Ed

Great little 2 mile run today. Looking forward to tomorrow's 3 miles. Also, had a good lunch - 8 oz of Sugar Snap peas, a couple of smaller beef stick and 2 string cheeses. Lots of water - nearly 48 ounces.

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Ed

Shoot - I didn't blog about the three miler. It was a great run - felt awesome!

Today I went five miles and I think the wind, 20-30 MPH, played a role (besides being the 6th straight day running) in making this run feel like much more of an effort than any other run this week. I wanted to quit at 3.75 miles - heading into the wind and going uphill, but I toughed it out. I made 5.01 miles in 39:37. Overall a great run - definitely earned part of fall's rewards today!

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Ed

Had a good run this morning. I was a little tight but nothing too bad. 3.02 miles in 23:52 so a bit slow but also nothing to worry about.

Since I started running again four weeks ago, I have run 21 times and only missed one planned run. Things are coming back, a little more slowly than I hoped, yet they are coming back. I am feeling better and running better. Just wish it wasn't taking so long - but then again, I did have five months with no running.

It only makes sense that I will need more than one week of running per month that I didn't run to get back into any kind of shape at all. I need to keep that perspective so I don't lose motivation. I will get there soon and when I do I'll start to consider a race.

Until then - Run my friends - RUN!

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Ed

Good run. Was a bit nervous as last night coming into the house I somehow managed to smash my left knee into the door frame. Knee is very sore to the touch but I could run without a single twinge of pain.

I incorporated 4x15 second strides into the end of the run. Top speed during the strides was about a 4:30 pace (now if only I could hold that pace.) Overall had a god run - 3.23 miles in 25:04 for a 7:45 pace.

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Ed

That was an excellent run! Gave a moderate effort nothing too tough. Didn't want to quit at any point - in fact I wanted to go longer but didn't. I am getting more excited as my running ability is coming back and it is very noticeable.

A month ago my first run back at it was only two miles, close to an 8:30 pace and was very tough to complete. By contrast today's run was 4.1 miles at a 7:41 pace and was easy enough for me to keep running. I look forward to another month of training to see where it takes me.

Get out there and run!

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Ed

Great run other than being soaked by the rain. Didn't mind getting soaked other than my feet - a couple of puddles were deeper than I could tell in the dark. Only a few flashes of lightning in the distance. At least it isn't snow and ice!

Once again, incorporated the 4x15 second strides into the end f the run. Top speed during the strides was a 4:32 pace and once again I wish I could build on that kind of speed.

Overall, good run 3.11 miles in 24:11 with an average pace of 7:47 per mile and feeling excellent!

Run my friends RUN!

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Ed

Today's 3.03 miles in 22:43 was a fantastic run! A low-medium effort with a good pace and more importantly great form. That run felt so awesome! Looking forward to tomorrow's run - it will finally take two hands to count the miles in the run.

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Ed

Good long run (still relatively short) on Saturday. I Made mistakes on this run. Started out feeling strong and when I checked my watch I was going too fast (7:20ish pace) so I slowed it down. After another quarter mile I saw I was going too fast yet again (back at the 7:20ish pace) so I slowed it down. This continued during the first three miles and I knew the last couple of miles would be difficult. In fact I contemplated cutting it short but I wanted to make a down-payment on the reward I hope to collect at Al's Run. As you can see below miles 5 & 6 were slower and very tough to complete. Mile seven I wanted to finish stronger so I pushed it a bit. I definitely need Sunday off from running.

1 - 7:24
2 - 7:24
3 - 7:35
4 - 7:55
5 - 8:13
6 - 8:05
7 - 7:49

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Ed

What a great four mile run this morning. Feeling very good and feeling stronger and stronger. 4.02 miles in 30:39 for an average pace of 7:38 per mile. Looking forward to the remainder of the week.

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Ed

Had a good three mile run this morning and incorporated the 4x15 second strides into the end of the run. I love that it is light outside now by 5:30 so I can feel a bit safer during my runs. Ran 3.02 miles in 23:01. The paces will have to come down when coach Ryan starts adding more distance to my daily runs. They will probably slow down on their own just from having tired legs.

Got super close to three very young deer at the end of my run and was looking around for mamma deer - didn't want to get kicked - never saw her though.

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Ed

That was a fantastic five mile run this morning. Smooth and controlled the entire way. Feeling good and feeling strong. The endurance is improving very well now. I am feeling better and stronger now at the end of a five mile run at a 7:36 pace than I did at the end of a two mile run at an 8:00 pace. Rock solid evidence that getting out there consistently is what it is all about!

Run my friends RUN!

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Ed

I guess I am starting to sound like a broken record - but - dang that was a good four mile run this morning! Started out strong and finished even stronger. Ran 4.05 miles in 30:54 which is an average pace of 7:38 per mile or 7.9 MPH. I incorporated the 4x15 second strides into the end of the run averaging about 12.5 MPH on the strides. The strides were smooth and I maintained great form.

I am getting more and more anxious to start some actual workouts like intervals and temp runs! But all in due time.

Get out there today my friends!

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Ryan

Ed, you're not far away. It's just important to remember that the cardiovascular system progresses faster than the musculoskeletal system. In other words, your aerobic fitness right now is ahead of your muscles, tendons, ligaments and bones. We need to progress at a pace that may seem frustratingly slow at times in order to prevent injuries from cropping up.

That said, we're about to enter a new phase with some changes I think you'll appreciate.

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Ed

I really learned a lesson in how important sleep is for your running. I slept less than five hours (closer to four) and that made today's short three mile run noticeably more difficult. Still powered through it even though it would have been easier to go back to bed - which I wanted to do. First mile to mile and a half was warming up. Last portion of the run was about maintaining form and holding to a steady controlled pace. I planned to run at no faster than a 7:50 pace and finished with a 7:45 average pace. Wanted to be sure to save something for tomorrow's eight mile run.

Have a great run today everyone!

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Ed

As promised - a weekly update. Starting with Saturday 4/18 through Saturday 4/25. Saturday was a very windy day with winds in the 20+ MPH range tough to run in since I haven't run in the wind much at all this year yet. I was able to go 8.06 miles in an average pace of 7:46 and was feeling good. Sunday was an off day. Monday and Tuesday my legs felt heavy, tired and just didn't want to turn over. Still for the two days I ran a total of 9.13 miles at a 7:40 pace.

Wednesday was cold and snowing - didn't like seeing the snow - but ran very well. Legs were not tired or heavy, great turnover. Thursday legs were tired and heavy once again - but I powered through. Friday was a fantastic little run. I wasn't able to run Saturday - life got in the way. Overall the week was a good week with a total of 30 miles averaging a 7:46 pace.

I kept an eye on my form constantly and feel great. I have started doing the exercises prescribed by Coach Ryan Hill and we'll see how those progress.

Run my friends - RUN!

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cesar

Good job Ed!! I think you give too much attention to overall pace, you should focus on pace on workouts, the easy days should be for recovery and result of how you feel, not a target pace.

I always tell Ryan that His easy pace with " slow" compared to other runners with similar abilities, but those other runners dont race as fast as him, so they are training faster than they should basically!

That being said, when you dont have nothing to recover from, you can throw a surge here and there, but not obsessing to much on a daily basis.

Keep on the great work Ed!

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Ed

Wow, what a week. Ran seven days this week. Sunday through Tuesday were great runs at 8, 4 and 5 miles respectively. Wednesday was a tough 5 mile run with the legs feeling tired and heavy - felt like the coming cutback week was right on time. Thursday and Friday were great runs at 5 and 4 miles. I was able to push it a bit on the effort Thursday. Saturday I was expecting a slow and effort-ed 9 mile run but instead was pleasantly surprised by a moderate effort and strong run. Overall a great week with a total of 40.36 miles at an average of a 7:34 pace. Way better than expected at this point. I know I'll have to start slowing down once I add workouts into the mix and that is coming soon.

Come on friends - get out there and run!

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cesar

Great consistency Ed!! Keep on the great work man!!

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