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
Tuesday, August 17, 2010
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.
Friday, July 30, 2010
Sweating like a pig [07/29/2010]
Got back from Dover at ~5:30pm. Madhura was not home yet. So I chalk out the route on Google maps and take off. It had rained quite a bit so I was expecting it to be humid. Gulped a banana down before taking off at about 6:30pm
Quite hilly and the humidity did not help. The training schedule said I had to do 4. But I didnt want to risk dehydrating. So cut it short to 3. Had a weird cramp just before taking off. The top of the foot right at the base of the fingers. A little stretching helped. Not sure what it was.
Date: 07/29/2010 6:30 PM
Type: Run (Training run)
Distance: 2.79 miles
Time: 0 hr 27 min 56 secs
Average pace: 10:01 min/miles
Route: 2.8M @ Mnmt Rndm Hls Fairfax
Route link: http://www.logyourrun.com/showroute/K8fyxFbd32Pn7y
Shoes: Vibram FiveFingers
Route:
Need to tune the LYR app to get the correct distance measurement.
Also decided to use previously charted routes to get a comparison reading on the LYR site. Instead of mapping every run.
Tried some sort of an ice bath. Vijay had mentioned it earlier this week. Not that it made much of a difference...maybe because the water was not cold enough. Sissy! LOL.
Meals:
Cereal + soy milk for breakfast, chicken salad sandwich for lunch, banana for a snack, chicken biryani for dinner.
Note: I need to start eating more sensible food henceforth.
Quite hilly and the humidity did not help. The training schedule said I had to do 4. But I didnt want to risk dehydrating. So cut it short to 3. Had a weird cramp just before taking off. The top of the foot right at the base of the fingers. A little stretching helped. Not sure what it was.
Date: 07/29/2010 6:30 PM
Type: Run (Training run)
Distance: 2.79 miles
Time: 0 hr 27 min 56 secs
Average pace: 10:01 min/miles
Route: 2.8M @ Mnmt Rndm Hls Fairfax
Route link: http://www.logyourrun.com/showroute/K8fyxFbd32Pn7y
Shoes: Vibram FiveFingers
Route:
Need to tune the LYR app to get the correct distance measurement.
Also decided to use previously charted routes to get a comparison reading on the LYR site. Instead of mapping every run.
Tried some sort of an ice bath. Vijay had mentioned it earlier this week. Not that it made much of a difference...maybe because the water was not cold enough. Sissy! LOL.
Meals:
Cereal + soy milk for breakfast, chicken salad sandwich for lunch, banana for a snack, chicken biryani for dinner.
Note: I need to start eating more sensible food henceforth.
Wednesday, July 28, 2010
Training runs [07/27/2010 & 07/28/2010]
I was too tired yesterday to put yesterday's log in. And it was a crazy day at work too. So well...
Had to do 4M yesterday. But after Madhura warned me not to stress out too much, I decided to cut it short. Went around Leipsic but took a short cut on 2nd street. 3.3M in 32min. Not bad. Not tired in the least bit. Picked up pace in the last few minutes.
Today was a 5M. Took the same route as last week. Very comfortable. Have been trying to work on posture and trying to get this rolling motion. That seems to set in after 3M. Madhura again warned me not to take it too hard. I really don't think I am. 5M in 50min. Good! Feel awesome!
These shorts that I got from Target are great! They don't ride up and no rashes in the inner thighs. Got to get another pair.
Read up on ice baths. Vijay Ramasamy mentioned to me that they could be very helpful, especially for reducing soreness and quicker recovery. Lets see if I try that out this weekend.
Had to do 4M yesterday. But after Madhura warned me not to stress out too much, I decided to cut it short. Went around Leipsic but took a short cut on 2nd street. 3.3M in 32min. Not bad. Not tired in the least bit. Picked up pace in the last few minutes.
Today was a 5M. Took the same route as last week. Very comfortable. Have been trying to work on posture and trying to get this rolling motion. That seems to set in after 3M. Madhura again warned me not to take it too hard. I really don't think I am. 5M in 50min. Good! Feel awesome!
These shorts that I got from Target are great! They don't ride up and no rashes in the inner thighs. Got to get another pair.
Read up on ice baths. Vijay Ramasamy mentioned to me that they could be very helpful, especially for reducing soreness and quicker recovery. Lets see if I try that out this weekend.
Tuesday, July 27, 2010
Long run...after a long time..and miscalculated! Ouch! [07/25/2010]
I wake up early in the morning to find Madhura wasn't there. She had tried to wake my ass up but couldn't get it to move, I guess. So she took off. Which bummed me. So I decide I am going to do this on my own. Got ready, made up the Gatorade mix in my fanny pack and another extra bottle. 9M after a LLOONNGG time. My feet were going to kill me!
I get to the Vienna point of the W&OD trail. What I decide was I go out 2.25M east and 2.25M back. Then take a water break. And then do the same thing west. Good idea!
I do the first half correct. The pedometer on the LYR app on the phone says 4.5M. Good! I had to add 2.25 to 4.5 and my battered brain calculates 7.75 instead of 6.75. So that means I have gone out one extra mile which means I have to run another extra mile back. So my feet had to tolerate me for 11 miles. I was out of water. And the left shin was screaming like a banshee. Thank God that the trail was shaded. I walked back the last mile. So ended up doing 10M. 1hr42min. Not bad!
So I get back, gulp the blueberry smoothie and ice the feet. Surprisingly, the afternoon nap was pretty refreshing and I felt good!
Route:
I must say that LYR app is working like a charm. Now as I am writing this blog, my phone seems to have conked out. Hope its just a discharged battery.
Meals: Cliff bar for breakfast + blueberry smoothie, cauliflower भाजी + पोल्या for lunch,छोले भठूरे for dinner at Sarvana Palace.
Good day I must admit.
I get to the Vienna point of the W&OD trail. What I decide was I go out 2.25M east and 2.25M back. Then take a water break. And then do the same thing west. Good idea!
I do the first half correct. The pedometer on the LYR app on the phone says 4.5M. Good! I had to add 2.25 to 4.5 and my battered brain calculates 7.75 instead of 6.75. So that means I have gone out one extra mile which means I have to run another extra mile back. So my feet had to tolerate me for 11 miles. I was out of water. And the left shin was screaming like a banshee. Thank God that the trail was shaded. I walked back the last mile. So ended up doing 10M. 1hr42min. Not bad!
So I get back, gulp the blueberry smoothie and ice the feet. Surprisingly, the afternoon nap was pretty refreshing and I felt good!
Route:
I must say that LYR app is working like a charm. Now as I am writing this blog, my phone seems to have conked out. Hope its just a discharged battery.
Meals: Cliff bar for breakfast + blueberry smoothie, cauliflower भाजी + पोल्या for lunch,छोले भठूरे for dinner at Sarvana Palace.
Good day I must admit.
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