Monday, February 08, 2010
My training program called for a 5 mile run today. We had 9" of show accumulation and more snow is on the way. I decided to drive to the Platte Canyon High School track. First the track is the only place where I live that is flat. I also figured that the black surface of the track would have less snow. The conditions were challenging:
Date: Sunday, February 7th, 2010
Location: Platte Canyon High School Track
Total Distance: 5.3 miles
Total Time: 60 minutes
Timed Distance: 5K and 5 miles
5K Time: 30:12
5K Pace: 9:44 min/mile
5 Mile Time: 53:42
5 Mile Pace: 10:45 min/mile
Weather Condition: Cloudy, Temperature 18.1 °F, Feels Like 7.9°F, Wind 8.1 mph WNW, Humidity 98%, Cold with Blowing Snow
I enjoyed running in these conditions. I expected to wear a little trail on the track. The snow drifting over the track obliteration my footprints. I read this article on-line about running in the cold. The guy that wrote the article was giving advice on how to dress for cold weather. He said he went running in frigid conditions of 40 °F! What? 40 °F is a heat wave! I took some photos of some real cold.
Stadium and Track
98% humidity makes it foggy and really cold!
Nice and soft running surface
My footprints in the snow
Snow drift around my bag
The snow made it difficult to keep up a good pace. Overall, I had a good time and still made it back to see the Superbowl kick-off. I have some advice of my own about cold weather running:
(1) Keep moving or you will freeze;
(2) Wear fleece gloves so you can wipe your runny nose on a soft surface; (Ok - I know that is gross!);
(3) Bring a towel; and
(4) Hydrate before you leave home, but pee three times before you leave. (This one is obvious - think about it)
Saturday, February 06, 2010
I am training for some upcoming 5K races. I have a training program that I downloaded running.about.com. I looked at many, many training programs and settled on the "Intermediate 5K Program".
Of course, I completely ignore the program. My wife finds my desire, and inability, to follow a training program quite humorous. She is a good runner. She tells me, "Just run". This would be good advice if I were a better runner. Here is my running log over the past two days:
Thursday, February 4th, 2010, 5:00pm
Temperature: 28 degrees
Elevation: 8040 ft
Total Distance: 4.25 miles (Warm-up, Timed 5K, Speed Work, Cool-down)
Timed Distance: 5K
5K Pace: 10:05 min/mile
5 x 200 Timed Repeats
Comments: My left knee hurt. I kept going anyway. I never claimed to be a grown-up, or have any common sense. My timed distance run of 5K was a disappointing 31:28. But my speed work was really good. I did five 200M intervals. I would do a fast 200M followed by 200M walk (5 x 200M). My Garmin 305 pace measurements for 200M repeats were as follows:
2nd: 6:23 min/mile
3rd: 6:26 min/mile
4th: 5:05 min/mile (running as fast as I can)
5th: 8:49 min/mile (OK- I was exhausted)
I think I have a fair amount of speed. I would like to trade some speed for endurance. I am working on endurance. But I run really smoothly when I pick up the pace. I like short bursts of speed.
Friday, February 5th, 2010, 5:00pm
Temperature: 26 degrees
Elevation: 8040 ft
Total Distance: 2.5 miles (Warm-up, Timed 2 mile, Cool-down)
Timed Distance: 2M
Pace: 8:48 min/mile
Comments: My knee felt better. Lots of ice and a handful of Advil work wonders! I decided not to run very far. I was actually happy with a sub 9 min/mile pace. My training program says I am supposed to rest today (Saturday, Feb 6th). I actually may follow the program today, but maybe not.
Sunday, January 31, 2010
I have been doing a lot of running lately. I ran 8 miles yesterday, uphill both ways! I figured I burned about a million calories.
I can justify any self-destructive behavior. Just watch me!
My wife and I made a sojourn to see my daughter, Katie, at the University of Northern Colorado today. My wife wanted to take Katie to Red Robin for lunch. My wife and Katie ordered grilled chicken salads.
Salad! I don't want no stinking salad! I had been waiting for this for weeks! I ordered a Bacon Cheeseburger, French fries and strawberry lemonade! Jimmy Buffett's lyrics were ringing in my head!
"Tried to amend my carnivorous habits
Made it nearly seventy days
Losin' weight without speed, eatin' sunflower seeds
Drinkin' lots of carrot juice and soakin' up rays
But at night I'd had these wonderful dreams
Some kind of sensuous treat
Not zucchini, fettucini or Bulgar wheat
But a big warm bun and a huge hunk of meat "
Cheeseburger in paradise
Makin' the best of every virtue and vice
Worth every damn bit of sacrifice
To get a cheeseburger in paradise"
This song could be our National Anthem! I got to tell you that was a really good cheeseburger. Total calories for a "big warm bun and a huge hunk of meat" was a measly 2,491, more or less! Maybe more - but I don't care!
I was pretty sore after my run yesterday. After I ate the gigantic cheeseburger I was completely cured of all aches and pains. I ate the Cheeseburger for medicinal purposes!
I told you I can justify anything!
Sunday, January 31, 2010
Date: Saturday, January 30th, 2010
Location: Highlands Ranch Colorado - Dirt Trail
Total Distance: 8 miles
Total Time: 96 minutes
Timed Distance: 5K and 10K
5K Time: 29:28
5K Pace: 9:08 min/mile
10K Time: 1:03:23
10K Pace: 10:09 min/mile
Total Time: 96 minutes (Warm-up, Timed Run and Cool-Down)
Weather Condition: Clear, Temperature 54 °F, Feels Like 54 °F, Wind 2.1 mph WSW, Humidity 52%, Dry and Warm
Elevation: 5,625ft to 5,810ft (Hilly with 185 ft of Elevation Change)
The weather was glorious! I drove down to the Denver suburb of Highlands Ranch for my long weekly run. I wanted to run in warmer weather on a dry trail. My training program called for a 5 mile run. I guess what happened was predictable. After I hit 5 miles I just kept going!
The conditions were just too nice to stop. I ran 8 miles. Unfortunately my body wasn't ready to run 8 miles. The other problem was the trail I was running has really steep uphill sections, and really steep downhill sections. Going uphill is pretty safe. Going downhill has to be done with great care.
I am not, by nature, a careful man.
I would hit a downhill stretch and think, "time to rock and roll!" According to my Garmin timer, some of these downhill sections were over 25% grades! That is very steep, by the way.
This morning (Sunday, Jan 31st) I am hurting! My back is stiff. My quads feel like somebody beat them with a stick. The toenails on my second toes on each foot are turning black.
I was running in Under Armor brand socks that were just too thin for the miles I ran. I stopped by the Boulder Running company in the way home and bought some good Tholos socks. Tholos are $11 a pop.
There was a guy running on the trail that had a hydration belt. I had not had a drop of water during 90 minutes of hard running. I may need to get one of those hydration things.
My training schedule calls for an easy 30 minute run today. I should probably skip that run. But I won't. I should leave my timer at home. But I won't.
Time to go running! I am not going to let a little thing like common sense stop me!
Thursday, January 28, 2010
I went to Sports Authority yesterday to get a pair of long running pants. I hate anything on my legs when I run. I figured a light-weight pair of running pants might be tolerable. Running with bare legs in snow and cold can be a bit uncomfortable.
I think I tried on every large pair of running pants in the store. Nothing seemed to fit. In desperation I grabbed a pair of medium pants off the rack. I trudged off to the fitting room. These medium pants fit perfectly! As a matter of fact there was this slender guy looking back at me in the mirror! I was jazzed!
There was a time when 2XL was a bit tight. I was surprised that I could fit nicely into a Medium pair of pants!
Even though it was really cold and nasty outside, I had to go running! The pants were reasonably comfortable. Here are the running conditions. I wanted to do more distance but running in the snow was not easy.
Time: 5:30 0pm
Location: Bailey, Colorado - Burland Subdivision
Timed Distance: 2.3 Miles
Time: 22.1 Minutes
Average Pace: 9:33 min/mile
Total Time: 30 minutes (Warm-up, Timed Run and Cool-Down)
Weather Condition: Cloudy, Temperature 19.2 °F, Feels Like 11.4 °F, Wind 4.0 mph SW, Humidity 90%, 2" of Snow
While I was running my wife drove past me and stopped. She leaned out the window and said, "Don't you know it is 19 degrees out here?" I said, "Yes, that is why am wearing a hat!" She knows I loathe wearing a hat when I run. I liked the long pants. My legs were not freezing for the first time in a long time. I also liked looking skinnier than I really am.
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