The training calendar said 6M. After yesterday's fabulous run, I was looking forward to this one too. Its been raining a lot the whole day. But I was looking forward to go out today despite the rain. Grabbed a 20min nap and had some yogurt before taking off after work. I did quite a bit of stretching before taking off on my old Leipsic road route.
Started really slow and then picked up speed. I made sure that I was up there..but still not. If you know what I mean. The moment I felt that I was straining too much, I slowed stopped. No cramps. Tried to maintain the posture as suggested in one of the videos I saw last night of how to maintain the posture...the chest and legs to be in line when the foot falls. All said and done, I just listened to my body. And I think I am doing a good job!
Date: 08/18/2010 7:15 AM
Type: Run (Training run)
Distance: 6.38 miles
Time: 0 hr 57 min 57 secs
Average pace: 9:05 min/miles
Route: 6M Up & Down Leipsic Rd
Route link: http://www.logyourrun.com/showroute/tCutZ9ikeuLOqx
Shoes: Vibram FiveFingers
Btw...200M on the Vibrams! YAY!
Also, I am planning on revamping my program. Doing another 5M tomorrow...I just think I am not doing the right thing. Will take it easy...maybe just some stretching and warm up walk or so. Lets see.
Meals: Cereal + Vit D milk for breakfast, cauliflower भाजी + चपाती for lunch, pierogi + sausages + cole slaw for dinner (thanks to Marquis and Stephanie, my roommates here at Dover)...yummy!
Oh yeah! Almost forgot. Durk at work suggested that I do a half marathon before the full just to get a feel for the pace I am developing on D-day. And coincidently, Holly said her running group is planning on forming a running club and needs people to be in their running group for a half marathon in Philly! Talked to Madhura and we might be going in for that...Sept 19th. And we have to do a 12M run that particular Sunday anyways! So all seems just right. Lets see.
Wednesday, August 18, 2010
Tuesday, August 17, 2010
Last week's runs [8/7/2010] through [8/17/2010]
Not been diligently maintaining this log for the last 3 runs. Especially since these past 3 runs were pretty nice.
We couldn't run on Sunday - Chandrika's baby shower. So we decided to do the long run on Saturday. Madhura found this running group advertisement at Potbelly's. So we decided to try them out. She'd called to confirm that they were doing the run Saturday. So we wake our asses up and go over to the Pacer's store. No one showed up till 7:20am. Just another lady who also was not aware that the run was actually canceled. So we went ahead and did 2 laps of the 4.5M loop she knew around Fairfax and George Mason Univ.
It was nice to know that Madhura did do the run well. All of 9M without losing pace or steam.
I really don't remember the next 2 runs. I have the data on LogYourRun. The important one was when I did a fantastic tempo run on a new route. It just felt amazing that my legs just went on and on after the first 2M. It was pretty windy. So I don't know if it was the wind against my back that was propelling me! LOL! Whatever it was...felt awesome! I hope to replicate that the next time.
Then there was a day when it had rained and I just could not run in that humid weather. What was supposed to be a 4M run...ended up being 2M or less.
The long run for the weekend...12M was a damp squib...literally! With the rain drenching us and we seeking shelter at Chandrika-Malli's place. And then taking off again. It just didn't feel right. We did manage to do 9M. Well...better something than nothing.
Then with the hopes of replicating the last 5M run, I took off today. Slow initially, since I really really wanted to do a negative split. And wow! I set a PR! 8.43min/M. I was ecstatic. And no wind today! So I really am able to get it going. Just as Durk from work told me..."If you train to be slower, you will run slow". That really stuck and got me going. Am glad!
Got a new pair of running shorts this weekend from the Nike store at the outlet mall. Very comfortable.
Run data:
Date: 08/14/2010
Type: Run
Distance: 1.99 miles
Time: 0 hr 20 min 52 secs
Route: Route - 2010-08-14
Date: 08/15/2010 8:00 AM
Type: Run (Long run)
Distance: 9.69 miles
Time: 1 hr 36 min 28 secs
Average pace: 9:57 min/miles
Route: 10M on West Ox 08/15/2010
Route link: http://www.logyourrun.com/showroute/CWxO849jPXkXkS
Shoes: Vibram FiveFingers
Date: 08/17/2010 7:45 AM
Type: Run (Progression)
Distance: 5.04 miles
Time: 0 hr 43 min 54 secs
Average pace: 8:43 min/miles
Route: 5M Silver Leaf Dover
Route link: http://www.logyourrun.com/showroute/a40EyxarFx14qj
Shoes: Vibram FiveFingers
We couldn't run on Sunday - Chandrika's baby shower. So we decided to do the long run on Saturday. Madhura found this running group advertisement at Potbelly's. So we decided to try them out. She'd called to confirm that they were doing the run Saturday. So we wake our asses up and go over to the Pacer's store. No one showed up till 7:20am. Just another lady who also was not aware that the run was actually canceled. So we went ahead and did 2 laps of the 4.5M loop she knew around Fairfax and George Mason Univ.
It was nice to know that Madhura did do the run well. All of 9M without losing pace or steam.
I really don't remember the next 2 runs. I have the data on LogYourRun. The important one was when I did a fantastic tempo run on a new route. It just felt amazing that my legs just went on and on after the first 2M. It was pretty windy. So I don't know if it was the wind against my back that was propelling me! LOL! Whatever it was...felt awesome! I hope to replicate that the next time.
Then there was a day when it had rained and I just could not run in that humid weather. What was supposed to be a 4M run...ended up being 2M or less.
The long run for the weekend...12M was a damp squib...literally! With the rain drenching us and we seeking shelter at Chandrika-Malli's place. And then taking off again. It just didn't feel right. We did manage to do 9M. Well...better something than nothing.
Then with the hopes of replicating the last 5M run, I took off today. Slow initially, since I really really wanted to do a negative split. And wow! I set a PR! 8.43min/M. I was ecstatic. And no wind today! So I really am able to get it going. Just as Durk from work told me..."If you train to be slower, you will run slow". That really stuck and got me going. Am glad!
Got a new pair of running shorts this weekend from the Nike store at the outlet mall. Very comfortable.
Run data:
Date: 08/14/2010
Type: Run
Distance: 1.99 miles
Time: 0 hr 20 min 52 secs
Route: Route - 2010-08-14
Date: 08/15/2010 8:00 AM
Type: Run (Long run)
Distance: 9.69 miles
Time: 1 hr 36 min 28 secs
Average pace: 9:57 min/miles
Route: 10M on West Ox 08/15/2010
Route link: http://www.logyourrun.com/showroute/CWxO849jPXkXkS
Shoes: Vibram FiveFingers
Date: 08/17/2010 7:45 AM
Type: Run (Progression)
Distance: 5.04 miles
Time: 0 hr 43 min 54 secs
Average pace: 8:43 min/miles
Route: 5M Silver Leaf Dover
Route link: http://www.logyourrun.com/showroute/a40EyxarFx14qj
Shoes: Vibram FiveFingers
Friday, August 6, 2010
Sore legs [08/05/2010]
Just getting back after that darned run on Tuesday was an attempt. The achilles tendon was hurting. The knees were hurting; the ankles were sore. Back muscles were tight. I am being grumpy...but that is a fact.
It rained in sheets and I thought I was not going to be able to run today. By 7pm, the rains stopped. So, I put on my lovely Fivefingers and took off. Decided to do just the 3M. Felt good. Took it really slow.
Date: 08/05/2010 7:00 PM
Type: Run (Training run)
Distance: 2.79 miles
Time: 0 hr 29 min 33 secs
Average pace: 10:35 min/miles
Route: 2.8M @ Mnmt Rndm Hls Fairfax
Route link: http://www.logyourrun.com/showroute/K8fyxFbd32Pn7y
Shoes: Vibram FiveFingers
From the pace you can see, I really went slow! LOL.
I HAVE to work on my speed man!
I got to talk to Dirk finally. He is a consultant at work and Nancy had mentioned about him. We talked about Fivefingers and how it has been a boon to me. He mentioned how interval runs could help me with speed. Said I don't have to sweat it out when I speed up. Just pick up the pace a tad between 2 landmarks, and then slow down the next 2. Makes sense. Will do that henceforth.
Also, a note worth mentioning. I don't remember if it was the Runner's World website or what...but there was mention of how pulling your foot in right before touching down mid-foot helps with pace. Lets see if I can work on that.
Meanwhile, here's a link on what is normal running, overpronation and underpronation.
Normal Pronation:
Overpronation:
Underpronation:
"Supination (or underpronation) is the insufficient inward roll of the foot after landing. This places extra stress on the foot and can result in iliotibial band syndrome of the knee, Achilles tendinitis, plantar fasciitis.
Runners with high arches and tight Achilles tendons tend to be supinators. Shoes will wear on the entire outside edge, and the side of the shoe becomes overstretched. If you place shoes on a flat surface, they tilt outward."
- Source Runner's World
So its pretty evident that I am a underpronator/supinator. Is that why fivefingers are helping me? They don't have a flat sole like shoes. And its that flat sole forces my soles to whip flat in place. And thats whats like a jab to all the leg muscles like a whip every time the foot lands. THAT explains it all! EUREKA!
It rained in sheets and I thought I was not going to be able to run today. By 7pm, the rains stopped. So, I put on my lovely Fivefingers and took off. Decided to do just the 3M. Felt good. Took it really slow.
Date: 08/05/2010 7:00 PM
Type: Run (Training run)
Distance: 2.79 miles
Time: 0 hr 29 min 33 secs
Average pace: 10:35 min/miles
Route: 2.8M @ Mnmt Rndm Hls Fairfax
Route link: http://www.logyourrun.com/showroute/K8fyxFbd32Pn7y
Shoes: Vibram FiveFingers
From the pace you can see, I really went slow! LOL.
I HAVE to work on my speed man!
I got to talk to Dirk finally. He is a consultant at work and Nancy had mentioned about him. We talked about Fivefingers and how it has been a boon to me. He mentioned how interval runs could help me with speed. Said I don't have to sweat it out when I speed up. Just pick up the pace a tad between 2 landmarks, and then slow down the next 2. Makes sense. Will do that henceforth.
Also, a note worth mentioning. I don't remember if it was the Runner's World website or what...but there was mention of how pulling your foot in right before touching down mid-foot helps with pace. Lets see if I can work on that.
Meanwhile, here's a link on what is normal running, overpronation and underpronation.
Normal Pronation:
Overpronation:
Underpronation:
"Supination (or underpronation) is the insufficient inward roll of the foot after landing. This places extra stress on the foot and can result in iliotibial band syndrome of the knee, Achilles tendinitis, plantar fasciitis.
Runners with high arches and tight Achilles tendons tend to be supinators. Shoes will wear on the entire outside edge, and the side of the shoe becomes overstretched. If you place shoes on a flat surface, they tilt outward."
- Source Runner's World
So its pretty evident that I am a underpronator/supinator. Is that why fivefingers are helping me? They don't have a flat sole like shoes. And its that flat sole forces my soles to whip flat in place. And thats whats like a jab to all the leg muscles like a whip every time the foot lands. THAT explains it all! EUREKA!
Darned shoes [08/03/2010]
I forgot to take the Fivefingers this week. I had the Nike shoes with me. Was very skeptical about them. Decided to do a slow 3M in them. And my worst fears came true.
The whole run was uncomfortable. My running stride was not smooth. The foot strike was awkward. And it was not too far when the pains started. I made sure I ran as slow as I could.
I had 4M scheduled, but decided 3M was more than enough. The LYR app wouldn't run right either.
In the end, I was glad I could just finish.
Date: 08/03/2010 8:00 PM
Type: Run (Training run)
Distance: 3 miles
Time: 0 hr 28 min 00 secs
Average pace: 9:20 min/miles
Route: 3M Leipsic around the block
Route link: http://www.logyourrun.com/showroute/RQwaHqUsQKX8n6
Shoes: Vibram FiveFingers
I must admit though. I felt that my foot strike was not as noisy. Also, I thought I ran a wee faster. Are they just the wrong shoes?
The whole run was uncomfortable. My running stride was not smooth. The foot strike was awkward. And it was not too far when the pains started. I made sure I ran as slow as I could.
I had 4M scheduled, but decided 3M was more than enough. The LYR app wouldn't run right either.
In the end, I was glad I could just finish.
Date: 08/03/2010 8:00 PM
Type: Run (Training run)
Distance: 3 miles
Time: 0 hr 28 min 00 secs
Average pace: 9:20 min/miles
Route: 3M Leipsic around the block
Route link: http://www.logyourrun.com/showroute/RQwaHqUsQKX8n6
Shoes: Vibram FiveFingers
I must admit though. I felt that my foot strike was not as noisy. Also, I thought I ran a wee faster. Are they just the wrong shoes?
Sunday, August 1, 2010
A 10 miler on the W&OD trail [08/01/2010]
After the party last night, I did expect us to wake up late.
It rained yesterday, so I didn't expect it to be too hot today.
Beautiful day on the trail. Madhura wanted to run 7M and I 10M. So we went out 3.5M east and back. Madhura took a break there and I continued 1.5M on the west. A thoroughly enjoyable run.
Didn't imagine Madhura would run her 7M. But she surprised me and went through without a sound.
I didn't feel too tired either.
Got back and she was waiting at Starbucks @ Vienna. Both of us gobbled down at Noodles & Co.
In short, a perfect run.
Date: 08/01/2010 9:45 AM
Type: Run (Trail run)
Distance: 9.97 miles
Time: 1 hr 40 min 58 secs
Average pace: 10:08 min/miles
Route: 10M W&OD 08/01/2010
Route link: http://www.logyourrun.com/showroute/0arch8KeJIrIVC
Shoes: Vibram FiveFingers
I am not happy with the timing. But the best part was that I enjoyed the run thoroughly. I am sure I can pick it up in due course.
I was successful in doing a negative split though! Thats because Madhura set the pace during the first half.
Meals:
Banana for breakfast + Pad thai noodles + LOTS of water for lunch ... I dunno what I am going to have for dinner.
Sad part is that Frank dropped out of his 100mile run. Thats sad. But the good part is that he did know that his body asked him to stop. And after what he has gone through over the last year, it is a miracle he even mustered up the guts to go for the 100miler. 54M is still a winner for me.
It rained yesterday, so I didn't expect it to be too hot today.
Beautiful day on the trail. Madhura wanted to run 7M and I 10M. So we went out 3.5M east and back. Madhura took a break there and I continued 1.5M on the west. A thoroughly enjoyable run.
Didn't imagine Madhura would run her 7M. But she surprised me and went through without a sound.
I didn't feel too tired either.
Got back and she was waiting at Starbucks @ Vienna. Both of us gobbled down at Noodles & Co.
In short, a perfect run.
Date: 08/01/2010 9:45 AM
Type: Run (Trail run)
Distance: 9.97 miles
Time: 1 hr 40 min 58 secs
Average pace: 10:08 min/miles
Route: 10M W&OD 08/01/2010
Route link: http://www.logyourrun.com/showroute/0arch8KeJIrIVC
Shoes: Vibram FiveFingers
I am not happy with the timing. But the best part was that I enjoyed the run thoroughly. I am sure I can pick it up in due course.
I was successful in doing a negative split though! Thats because Madhura set the pace during the first half.
Meals:
Banana for breakfast + Pad thai noodles + LOTS of water for lunch ... I dunno what I am going to have for dinner.
Sad part is that Frank dropped out of his 100mile run. Thats sad. But the good part is that he did know that his body asked him to stop. And after what he has gone through over the last year, it is a miracle he even mustered up the guts to go for the 100miler. 54M is still a winner for me.
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