It turned out to be a windy, hilly 17 miles today for me. I jogged over to Reservoir Point to meet Dale and Jim this morning for 15 miles around Ridgeland. Run conditions were quite cold, although not as cold as the Blues Marathon. We headed out from Reservoir Point, jumped on the Ridgeland Running Trail and then did an out and back on Highland Colony before getting back on the trail and heading in. The "out" part of the run was quite windy, especially when we hit Highland Colony. My legs felt good (i.e. no noticeable injury), but they're sore as I type this.
Garmin Connect - Activity Details for RNR NOLA 42
In terms of post-run meal, I had a PowerBar Recovery bar and a protein shake because I was out of chocolate milk. Getting the right food into your body as quick as possible is necessary for strong recovery. Experts say the proper carbohydrate / protein ration is ~4:1.
Tomorrow I've got an easy recovery run w/ Dale.
Daily mileage: 17.0
Weekly mileage: 50.0
Miles on Lunartrainers: 315.0
Miles on Lunaracers: 98.8
Saturday, January 30, 2010
Thursday, January 28, 2010
Thursday, January 28, 2010 - Ryan
I did an easy 9m @ 7:27/mile pace today. I listened to my sore legs and they told me to slow down today, so I definitely did. I did an easy out and back from work on the trail. I'm really looking forward to the new section of the trail once its paved.
Garmin Connect - Activity Details for RNR NOLA 41
I'm supposed to run w/ Dale tomorrow. Probably 10-15 miles @ 7:15/mile pace. He's training for Boston, so I'll do what his schedule calls for. I really want to get my mileage up, so that will involve longer, slower runs in the future. The problem with that is that I have a job that takes up most of the day. I'm not sure if that means waking up before work to get in a few extra miles or what.
Daily mileage: 9.0W
eekly mileage: 33.0
Miles on Lunartrainers: 298.0
Miles on Lunaracers: 98.8
Garmin Connect - Activity Details for RNR NOLA 41
I'm supposed to run w/ Dale tomorrow. Probably 10-15 miles @ 7:15/mile pace. He's training for Boston, so I'll do what his schedule calls for. I really want to get my mileage up, so that will involve longer, slower runs in the future. The problem with that is that I have a job that takes up most of the day. I'm not sure if that means waking up before work to get in a few extra miles or what.
Daily mileage: 9.0W
eekly mileage: 33.0
Miles on Lunartrainers: 298.0
Miles on Lunaracers: 98.8
Wednesday, January 27, 2010
Wednesday, January 27, 2010 - Ryan
Today was my first day of speedwork since the Blues Marathon. I went to the Ridgeland High School track and did mile repeats. It was a little windy, but I was happy with my workout. For me, the best philosophy when running mile repeats is to run the lap you're in. Don't think about having to run that fast for however many more laps. Try to find a lap split that you're happy with and try to nail it each lap.
Garmin Connect - Activity Details for RNR NOLA 40
Warm-up mile
Mile 1: 5:30
Mile 2: 5:32
Mile 3: 5:36
Cool down jog
I did an 800m jog between each repeat. A helpful hint on mile repeats if you have a Garmin; turn off the Auto Lap feature and set your laps manually.
Also, I ran in my Nike Free 3.0v2 for the first time. These aren't designed to be distance shoes, but I figured I'd try them on a soft track surface. They felt good; very lightweight.
Daily mileage: 6.0
Weekly mileage: 24.0
Miles on Lunartrainers: 289.0
Miles on Lunaracers: 98.8
Garmin Connect - Activity Details for RNR NOLA 40
Warm-up mile
Mile 1: 5:30
Mile 2: 5:32
Mile 3: 5:36
Cool down jog
I did an 800m jog between each repeat. A helpful hint on mile repeats if you have a Garmin; turn off the Auto Lap feature and set your laps manually.
Also, I ran in my Nike Free 3.0v2 for the first time. These aren't designed to be distance shoes, but I figured I'd try them on a soft track surface. They felt good; very lightweight.
Daily mileage: 6.0
Weekly mileage: 24.0
Miles on Lunartrainers: 289.0
Miles on Lunaracers: 98.8
Tuesday, January 26, 2010
Tuesday, January 26, 2010 - Ryan
Another 9 miles today. I decided to run in Reunion today while I was home letting JV out during lunch. To say it was windy is an understatement. Weather.com said there were 10+ mph winds today, and I'd like to confirm that. Also, Reunion is quite hilly, especially towards the first entrance. Todays run felt good though. I might do a few mile repeats tomorrow at the track.
Garmin Connect - Activity Details for RNR NOLA 39
Daily mileage: 9.0
Weekly mileage: 18.0
Miles on Lunartrainers: 289.0
Miles on Lunaracers: 98.8
Garmin Connect - Activity Details for RNR NOLA 39
Daily mileage: 9.0
Weekly mileage: 18.0
Miles on Lunartrainers: 289.0
Miles on Lunaracers: 98.8
Monday, January 25, 2010
Monday, January 25, 2010 - Ryan
I picked up my training for RNR NOLA today. After 2 easy recovery weeks, I'm looking to get some speed back before the race on February 28th.
Today my schedule called for 9 miles @ 6:58. I decided to alter this a little due to the fact that my legs keep giving out on me with 4-5 miles to go in a marathon. Here's what I did:
That last mile was slower due to the wind. It was brutal today. I'm going to start doing more workouts where I mix in speed miles and easy miles. Hopefully it will train my legs to have something left for the end of the marathon.
Daily mileage: 9.0
Weekly mileage: 9.0
Miles on Lunartrainers: 278.0
Miles on Lunaracers: 98.8
Today my schedule called for 9 miles @ 6:58. I decided to alter this a little due to the fact that my legs keep giving out on me with 4-5 miles to go in a marathon. Here's what I did:
- 5 miles at a little faster than race pace (~6:17/mile)
- 3 miles easy (7:15/mile)
- 1 mile hard (6:30/mile)
That last mile was slower due to the wind. It was brutal today. I'm going to start doing more workouts where I mix in speed miles and easy miles. Hopefully it will train my legs to have something left for the end of the marathon.
Daily mileage: 9.0
Weekly mileage: 9.0
Miles on Lunartrainers: 278.0
Miles on Lunaracers: 98.8
Saturday, January 23, 2010
Saturday, January 23, 2010 - Ryan
I had another good recovery run today. 20 total miles this week. I'm going to start training for RNR NOLA again next week for 2 weeks, then another 2 week taper.
Recovery Run #1: I ran an easy 6 miles Thursday night in Reunion. It was a great night for a run, nice and cool with no humidity. The legs felt fine too, which was a plus.
Recovery Run #2: I met Dale and Caleb today for a hilly 8 miles through Belhaven @ 7:50 pace. Yes, the same Belhaven hills that rocked my world in the Blues Marathon. This was a great day for a run, no clouds and high 50s temp.
I'm really looking forward to training this week. Hopefully I can get some quality tempo and long runs in before RNR NOLA.
Daily mileage:8.0
Weekly mileage: 20.0
Miles on Lunartrainers: 269.0
Miles on Lunaracers: 98.8
Weekly mileage: 20.0
Miles on Lunartrainers: 269.0
Miles on Lunaracers: 98.8
Wednesday, January 20, 2010
Wednesday, January 20, 2010 - Ryan
Sorry for my lack of posting lately, but I'm still in recovery mode from the MS Blues Marathon. I tried to run 3-4 miles on Friday after the marathon, but I quickly came to find that to be a huge mistake. My legs started hurting after about 100 yards. I struggled to make it a mile before shutting it down.
Garmin Connect - Activity Details for Recovery Run #1
I did 45 minutes on the treadmill on Sunday, and I did 6 miles outside yesterday. Again, my legs didn't feel 100%, but they felt better.
Garmin Connect - Activity Details for RNR NOLA 35 (Recovery Run #2)
I'm going to continue taking it easy this week before hopefully resuming training for RNR NOLA next week. It's tough to describe the stress that a marathon puts on your body. This one was especially difficult due to the hills.
Here is a picture of at the finish line of the MS Blues Marathon. Luckily, the clock isn't in the photo.
On a separate note, sign-up for the 2010 Chicago Marathon is February 1. I'm expecting all posters on this blog to sign-up.
Daily mileage:6.0
Weekly mileage: 6.0
Miles on Lunartrainers: 255.0
Miles on Lunaracers: 98.8
Garmin Connect - Activity Details for Recovery Run #1
I did 45 minutes on the treadmill on Sunday, and I did 6 miles outside yesterday. Again, my legs didn't feel 100%, but they felt better.
Garmin Connect - Activity Details for RNR NOLA 35 (Recovery Run #2)
I'm going to continue taking it easy this week before hopefully resuming training for RNR NOLA next week. It's tough to describe the stress that a marathon puts on your body. This one was especially difficult due to the hills.
Here is a picture of at the finish line of the MS Blues Marathon. Luckily, the clock isn't in the photo.
On a separate note, sign-up for the 2010 Chicago Marathon is February 1. I'm expecting all posters on this blog to sign-up.
Daily mileage:6.0
Weekly mileage: 6.0
Miles on Lunartrainers: 255.0
Miles on Lunaracers: 98.8
Sunday, January 17, 2010
Sunday, January 17, 2009 - Ryan
I'm dedicating this post to marathon recovery. I ran for the first time since the Blues Marathon today. I did 45 minutes on the treadmill on the Cross Country setting. I usually do Manual, but I thought I might add some hills since those tend to take it out of me in races.
Here is a link to a marathon recovery program by Hal Higdon. I plan on taking it easy this week and then resuming training for the Mardi Gras Full Marathon. I asked my boss about the course and he said it was perfectly flat, so hopefully I can train well for a few weeks and run a PR if the weather is right.
Daily mileage:6.0
Weekly mileage: 6.0
Miles on Lunartrainers: 249.0
Miles on Lunaracers: 98.8
Weekly mileage: 6.0
Miles on Lunartrainers: 249.0
Miles on Lunaracers: 98.8
Thursday, January 14, 2010
Wed. January 13, 2010
Must say I was fairly pleased with today's run. Started feeling some light knee pain around mile 4 but it didn't last. I swear it feels like I am running uphill the majority of the time, but when I look at the garmin I'm generally dissapointed to see that the opposite is true.
From what I hear Taxi isn't visiting the blog much anymore, if he does venture a trip, I'm calling him out. Where are you? Give us some updates.
Finally, here is my run for yesterday, another 7-miler.
http://connect.garmin.com/activity/22297152
From what I hear Taxi isn't visiting the blog much anymore, if he does venture a trip, I'm calling him out. Where are you? Give us some updates.
Finally, here is my run for yesterday, another 7-miler.
http://connect.garmin.com/activity/22297152
Wednesday, January 13, 2010
BRRR!!!
This cold weather snap is killing me. I haven't run outside in 9 days. I just can't make myself get out there when the temperature is below 25 and the windchill is below 20 (much kudos to the hardcore Ryan for braving the extremely chilly temps of the Miss. Blues Mara.). Hopefully I will break my streak today as temperatures in the north part of our great state could reach to 50 degrees.
I have been running, albeit on the treadmill. Only problem there is I lack the mental strength to endure any more than 5 miles on the torture device, so I'm anxious to get back on the street and try and rattle off 7 or 8 miles.
I'll let you know how it goes.
I have been running, albeit on the treadmill. Only problem there is I lack the mental strength to endure any more than 5 miles on the torture device, so I'm anxious to get back on the street and try and rattle off 7 or 8 miles.
I'll let you know how it goes.
Monday, January 11, 2010
Monday, January 11, 2010 - Ryan
This post is dedicated to a Mississippi Blues Marathon update.
1) Weather: It was 17 degrees when the gun went off (wind chill of 9). The sun came out for part of the race, but then went back behind the clouds for most of it. The only place where I felt any wind was on Ridgewood Road.
2) Course: This was by far the most difficult run I've ever done. Not only were the hills brutal, but the placement of the hills made the course that much harder.
Miles 1-4 (downtown Jackson): flat w/ some small hills
Miles 5-9 (through Belhaven): full of rolling hills
Miles 10-14 (Lakeland): pancake flat (big fan of this part)
Miles 15-21 (through northeast Jackson): flat w/ some rolling hills
Miles 22-26 (up Meadowbrook, Old Canton, and State Street): massive rolling hills
3) Plan: I'd planned to run the first half at around 6:10 pace and then hopefully 6:30's for the 2nd half to come in at 2:46ish.
4) Execution: My "plan" was going swimmingly through the first half (6:12 pace), but I absolutely fell apart the 2nd half, mainly miles 21-26. I ran the 2nd half at a 6:50 pace.
My problem was I ran the first half at the same pace as I did the first half in Chicago, however, there weren't any hills in Chicago whereas miles 5-9 were quite hilly in Jackson. I used way too much energy running my 6:12's in Jackson on the first half and then had nothing in the tank for the last 4-5 miles (7:23 pace). My hamstrings started to tighten up around mile 21, but I was able to lope my way to a 2:52 finish.
5) Race Organization: I thought it was great; friendly volunteers, plenty of water stations, good post-race food, and a "challenging course". Hats off to Blue Cross Blue Shield and everyone involved in putting the race on.
Congrats to Dale on running a PR 2:49 and being the first Mississippian to finish. It was great seeing all the local guys that I usually run with out there for the marathon (Jerry, Rob, Dale, etc.).
I want to especially thank my mom, Leanna and David for cheering me on throughout the race. It definitely helped. I will post some pictures when I get them uploaded.
Garmin Connect - Activity Details for RNR NOLA 34 (MS Blues Marathon)
Daily mileage: 0.0
Weekly mileage: 31.2.0
Miles on Lunartrainers: 243.0
Miles on Lunaracers: 98.8
1) Weather: It was 17 degrees when the gun went off (wind chill of 9). The sun came out for part of the race, but then went back behind the clouds for most of it. The only place where I felt any wind was on Ridgewood Road.
2) Course: This was by far the most difficult run I've ever done. Not only were the hills brutal, but the placement of the hills made the course that much harder.
Miles 1-4 (downtown Jackson): flat w/ some small hills
Miles 5-9 (through Belhaven): full of rolling hills
Miles 10-14 (Lakeland): pancake flat (big fan of this part)
Miles 15-21 (through northeast Jackson): flat w/ some rolling hills
Miles 22-26 (up Meadowbrook, Old Canton, and State Street): massive rolling hills
3) Plan: I'd planned to run the first half at around 6:10 pace and then hopefully 6:30's for the 2nd half to come in at 2:46ish.
4) Execution: My "plan" was going swimmingly through the first half (6:12 pace), but I absolutely fell apart the 2nd half, mainly miles 21-26. I ran the 2nd half at a 6:50 pace.
My problem was I ran the first half at the same pace as I did the first half in Chicago, however, there weren't any hills in Chicago whereas miles 5-9 were quite hilly in Jackson. I used way too much energy running my 6:12's in Jackson on the first half and then had nothing in the tank for the last 4-5 miles (7:23 pace). My hamstrings started to tighten up around mile 21, but I was able to lope my way to a 2:52 finish.
5) Race Organization: I thought it was great; friendly volunteers, plenty of water stations, good post-race food, and a "challenging course". Hats off to Blue Cross Blue Shield and everyone involved in putting the race on.
Congrats to Dale on running a PR 2:49 and being the first Mississippian to finish. It was great seeing all the local guys that I usually run with out there for the marathon (Jerry, Rob, Dale, etc.).
I want to especially thank my mom, Leanna and David for cheering me on throughout the race. It definitely helped. I will post some pictures when I get them uploaded.
Garmin Connect - Activity Details for RNR NOLA 34 (MS Blues Marathon)
Daily mileage: 0.0
Weekly mileage: 31.2.0
Miles on Lunartrainers: 243.0
Miles on Lunaracers: 98.8
Thursday, January 7, 2010
Frequency
Sorry for the infrequency of my posts. So, since Sunday it has been unbearably cold in Starkville. As a result, I've gone back to the treadmill for refuge. Both runs were 4 miles and came in at 31:51 and 31:56 with the incline set at 1.
I feel for Taxi trying to run in the brutal Chicago winter...Correction, I would feel for Taxi if he were running in the brutal Chicago winter.
I'd like to get in a longer run this Saturday, but if temperatures don't get above 3o, it's a no go...I'm not that die hard and there is no way I can run farther than 4 miles on the treadmill.
I typically cover the monitor with my towel or otherwise I would look at the clock every 15 seconds. I usually remove it when I feel like I'm around the 24 minute mark. I don't know what happened today, I could have sworn I'd been on the thing for 24 maybe 26 minutes only to remove the towel and see a ghastly 16 minutes had passed....torture. This weather has got to break, I want to get outside again.
I feel for Taxi trying to run in the brutal Chicago winter...Correction, I would feel for Taxi if he were running in the brutal Chicago winter.
I'd like to get in a longer run this Saturday, but if temperatures don't get above 3o, it's a no go...I'm not that die hard and there is no way I can run farther than 4 miles on the treadmill.
I typically cover the monitor with my towel or otherwise I would look at the clock every 15 seconds. I usually remove it when I feel like I'm around the 24 minute mark. I don't know what happened today, I could have sworn I'd been on the thing for 24 maybe 26 minutes only to remove the towel and see a ghastly 16 minutes had passed....torture. This weather has got to break, I want to get outside again.
Wednesday, January 6, 2010
Wednesday, January 6, 2010 - Ryan
In the spirit of the taper (and of my foot), I've taken 3 days off. I ran an easy 5m @ 7:44/mile pace (75% of max HR). I'm thinking I might do 3-4m tomorrow and take Friday off before the Blues Marathon on Saturday morning.
Garmin Connect - Activity Details for RNR NOLA 33
The weather for the marathon is supposed to be frigidly cold. So far, the Weather Channel says a low of 18 and a high of 30 on Saturday. I've never run in temperatures that cold before. Chicago started off in the 30's and warmed up to the upper 40's by the time I was done. In terms of attire, I'm thinking compression shirt, long sleeve shirt, compression shorts, tights, gloves, and a hat. I've dropped in the elevation chart for the Blues Marathon below. It looks ugly.
The second half of the race looks like an absolute nightmare. I'm not even having dreams of running a negative split. I might try to latch on to the elite women and see if I can stay with them.
Daily mileage: 5.0
Weekly mileage: 5.0
Miles on Lunartrainers: 243.0
Miles on Lunaracers: 72.6
Garmin Connect - Activity Details for RNR NOLA 33
The weather for the marathon is supposed to be frigidly cold. So far, the Weather Channel says a low of 18 and a high of 30 on Saturday. I've never run in temperatures that cold before. Chicago started off in the 30's and warmed up to the upper 40's by the time I was done. In terms of attire, I'm thinking compression shirt, long sleeve shirt, compression shorts, tights, gloves, and a hat. I've dropped in the elevation chart for the Blues Marathon below. It looks ugly.
The second half of the race looks like an absolute nightmare. I'm not even having dreams of running a negative split. I might try to latch on to the elite women and see if I can stay with them.
Daily mileage: 5.0
Weekly mileage: 5.0
Miles on Lunartrainers: 243.0
Miles on Lunaracers: 72.6
Sunday, January 3, 2010
Holiday Weight
Apologies for my lack of posts over the holidays. I did manage to run, apparently not enough.
I got in four runs between Dec 23 and Jan 3, not too good. What's worse, my farthest run was 4 miles and the other three were 3, 3.5, and 3. So it had been a while since I'd had a longer run, which was evident today when I went for 7 miles.
Not too happy with my time, but I've got some excuses that make me feel better. I'm weighing in about 8 pounds more than my previous 7 mile run. Shoe came untied during mile 6 and wasn't sure if I got the watch to stop or not. And I just didn't have it, I had to walk for 1 minute during mile 7. Pathetic.
Temperature during the run was 36, I think it was my coldest jaunt to date.
I hope to have time in the next few days to look for a training program for the half marathon in April. Any suggestions are welcome. Below are the details from the run.
http://connect.garmin.com/activity/21628112
I got in four runs between Dec 23 and Jan 3, not too good. What's worse, my farthest run was 4 miles and the other three were 3, 3.5, and 3. So it had been a while since I'd had a longer run, which was evident today when I went for 7 miles.
Not too happy with my time, but I've got some excuses that make me feel better. I'm weighing in about 8 pounds more than my previous 7 mile run. Shoe came untied during mile 6 and wasn't sure if I got the watch to stop or not. And I just didn't have it, I had to walk for 1 minute during mile 7. Pathetic.
Temperature during the run was 36, I think it was my coldest jaunt to date.
I hope to have time in the next few days to look for a training program for the half marathon in April. Any suggestions are welcome. Below are the details from the run.
http://connect.garmin.com/activity/21628112
Saturday, January 2, 2010
Saturday, January 2, 2010 - Ryan
First of all, I want to wish everyone here a happy new year! I know I haven't posted in a few days, but I guess that is the beauty of the taper. I ran an easy 8m @ 7:10 pace on Thursday followed by an easy 10m @ 7:04 pace today. Today was my last long run before Saturday's race. I'm thinking I'll probably get in 10 miles total this week prior to Saturday. I also checked the extended forecast, and the high is in the 30's for Saturday. It started off in the 30s in Chicago, but got into the 40s, so this weather will be a new thing for me.
Garmin Connect - Activity Details for RNR NOLA 31
Garmin Connect - Activity Details for RNR NOLA 32
On a separate note, Taxi has signed up for the Country Music Half Marathon as well, so I guess now we're just waiting on Nathan (and possibly Ro).
Daily mileage: 10.0
Weekly mileage: 25.0
Miles on Lunartrainers: 238.0
Miles on Lunaracers: 72.6
Garmin Connect - Activity Details for RNR NOLA 31
Garmin Connect - Activity Details for RNR NOLA 32
On a separate note, Taxi has signed up for the Country Music Half Marathon as well, so I guess now we're just waiting on Nathan (and possibly Ro).
Daily mileage: 10.0
Weekly mileage: 25.0
Miles on Lunartrainers: 238.0
Miles on Lunaracers: 72.6
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