I believe a "country mile" is considered as " a very long way", more than an actual mile. Kind of like a "bakers dozen" is 13, rather than 12. In any case - I managed to run a country mile today. That, for me, was 12 miles in the country.
9 min average pace, 1hr 48 mins overall and just over 920' of climbing on the rolling hills. Was a bit of a struggle at times, especially the last mile or so. But something that I feel good about.
Total for the week: 4 runs totalling 33 1/2 miles for just over 5 hours of running. I have not run that distance in a week since the 3rd week of May which was my Marathon week. So, I am happy with a good week. Not sure if I want to, or can, get any more distance each week - will see how things go.
Saturday, September 10, 2011
Friday, September 9, 2011
6 miles with hill repeats = groan
Since the knee surgery about 2 months ago I have not run on back to back days. Late yesterday I did get another run in, coming the day after a somewhat successful 8 miles on the Greenland Trail, I got a few miles in near home.
There is a small hill, a little less than a 100' climb for 1/4 mile that is nearby - is good for hill repeats. I did these a fair amount this Spring but have done none since.
2 miles warm up then 4 repeats - I tried, but was unable to get any kind of push uphill on any of the 4 attempts. A few factors I think involved...... had run fairly hard the day before, a sugar rush from a packet of Jelly Beans earlier that afternoon had worn off, I'm running a little heavy - about 4 to 5 pounds up since the Marathon in May, then there was that surgery thing - but I feel it is almost about time to stop using that as an excuse.
2 miles after to bring the total to 6 miles. A lot slower than when I did these in the Spring, but I'm still happy with being able to get the run in and feel quite good this morning. Will take today as a rest day and should be able to get out tomorrow morning for a decent run before the kids soccer games.
There is a small hill, a little less than a 100' climb for 1/4 mile that is nearby - is good for hill repeats. I did these a fair amount this Spring but have done none since.
2 miles warm up then 4 repeats - I tried, but was unable to get any kind of push uphill on any of the 4 attempts. A few factors I think involved...... had run fairly hard the day before, a sugar rush from a packet of Jelly Beans earlier that afternoon had worn off, I'm running a little heavy - about 4 to 5 pounds up since the Marathon in May, then there was that surgery thing - but I feel it is almost about time to stop using that as an excuse.
2 miles after to bring the total to 6 miles. A lot slower than when I did these in the Spring, but I'm still happy with being able to get the run in and feel quite good this morning. Will take today as a rest day and should be able to get out tomorrow morning for a decent run before the kids soccer games.
Thursday, September 8, 2011
Greenland Trail 8 misty miles
Was able to get a run in late yesterday and did a loop of the Greenland Trail 8 mile course. Started at 6 pm, 50 degree temp, calling it either low clouds or high mist and for a welcome change for that area: no wind = all in all great weather to run in.
Started out averaging 8:45 to 8:50 pace along the gradual uphill for the first 3 1/3 miles. Between there and the 5 mile point is more noticeable uphills, but nothing like the Barr Trail or PP Highway. Slowed a little during that stretch, but only to an average pace of 9:05.
Despite being a little wet due to the moisture and sweat, I was feeling quite good and started the downward last 3 mile stretch with only a little discomfort in the knees. Was kind of cool to look across to I-25 and see the car lights in the distance in the mist / fog / clouds sending out fingers of light.
The next 2 miles I gradually bought the average pace down to 8:50 and for the last mile I set the lap timer to see if I could push the pace for a solid mile. Since the knee surgery 2 months ago I have been able to run fairly well on uphills and for distance / endurance - but have not had any sort of speed, nor have I tried to push any kind of faster pace. All those are relative to me - I'm faster than some, others are much more capable and faster than me. I don't really compare myself with others speed etc - I do like to compare myself with my previous efforts.
So, I set out in the last mile to push as hard as I could, with the possibility at times of having my late lunch come back up as I pressed through the last mile - I managed to do it in 7 minutes flat. Not blazing speed - but decent after already doing 7 miles, albeit that last mile was somewhat downhill.
Total time for the 8 miles was 1:08:40. Very happy with that.
Started out averaging 8:45 to 8:50 pace along the gradual uphill for the first 3 1/3 miles. Between there and the 5 mile point is more noticeable uphills, but nothing like the Barr Trail or PP Highway. Slowed a little during that stretch, but only to an average pace of 9:05.
Despite being a little wet due to the moisture and sweat, I was feeling quite good and started the downward last 3 mile stretch with only a little discomfort in the knees. Was kind of cool to look across to I-25 and see the car lights in the distance in the mist / fog / clouds sending out fingers of light.
The next 2 miles I gradually bought the average pace down to 8:50 and for the last mile I set the lap timer to see if I could push the pace for a solid mile. Since the knee surgery 2 months ago I have been able to run fairly well on uphills and for distance / endurance - but have not had any sort of speed, nor have I tried to push any kind of faster pace. All those are relative to me - I'm faster than some, others are much more capable and faster than me. I don't really compare myself with others speed etc - I do like to compare myself with my previous efforts.
So, I set out in the last mile to push as hard as I could, with the possibility at times of having my late lunch come back up as I pressed through the last mile - I managed to do it in 7 minutes flat. Not blazing speed - but decent after already doing 7 miles, albeit that last mile was somewhat downhill.
Total time for the 8 miles was 1:08:40. Very happy with that.
Monday, September 5, 2011
Labor day Weekend
At times I think the concept of a 3 day weekend each week is full of merit. Gives time to rest, work and get some running in. This weekend was one of those and I liked it.
Got a couple of runs in - Saturday 9 1/2 miles around the neighborhood at a comfortable 9 minute pace. Then this morning my son and I drove to Black Forest Regional Park and ran around the spaghetti trails - meaning they seem to and often do go all over the place - 7 1/2 miles. He ran the first 4 then jumped on his bike for the rest with me. Was fun, we took it nice and easy. Was good to get out with him running again because it had been way too long.
This was the weekend to scrub out and take down the pool. Got some sunburn with that. Did some mowing. Rebuilt 40 feet of fence to keep the dog in - which after finishing it did the job well - until I realized I left the gate open, she came back about an hour later. Oops.
Played a few back yard soccer games and drills with the kids - they didn't have any games this weekend - which was nice. Some grilling, Apple pie and ice cream. A Sunday afternoon nap.
A good weekend overall. However it is 7:30 pm and I am ready to go to bed.
Got a couple of runs in - Saturday 9 1/2 miles around the neighborhood at a comfortable 9 minute pace. Then this morning my son and I drove to Black Forest Regional Park and ran around the spaghetti trails - meaning they seem to and often do go all over the place - 7 1/2 miles. He ran the first 4 then jumped on his bike for the rest with me. Was fun, we took it nice and easy. Was good to get out with him running again because it had been way too long.
This was the weekend to scrub out and take down the pool. Got some sunburn with that. Did some mowing. Rebuilt 40 feet of fence to keep the dog in - which after finishing it did the job well - until I realized I left the gate open, she came back about an hour later. Oops.
Played a few back yard soccer games and drills with the kids - they didn't have any games this weekend - which was nice. Some grilling, Apple pie and ice cream. A Sunday afternoon nap.
A good weekend overall. However it is 7:30 pm and I am ready to go to bed.
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