This post is dedicated to my friends and running pals who ran the Suntrust Richmond Marathon and the McDonalds Half Marathon yesterday. You are my heroes -- I saw some good times in the results. Maybe these thoughts from Meb will resonate with you:
(Stolen from Half Fast who stole it from Running is Funny who stole it from ...?)
The words for the week are: rest, recover, refuel. Then enjoy running.
I got in my longest run to date in Kenya -- headed out after our worship service for a slow (relative, I know) 6.38 miles in 58:21. With the altitude and the hills, I figure that ain't too bad.
Run well, y'all,
Bob A
Showing posts with label 6 miles. Show all posts
Showing posts with label 6 miles. Show all posts
15 November 2009
26 September 2009
Racing Trucks
I was up early this morning. Something woke me up at 4:00 -- I mean ain't-no-way-I'm-going-back-to-sleep awake. I stayed in bed for another half hour just to see and then got up, made a cup of chai, and read some e-mail. Figured I'd be too tired to run, but around 6:00 I wanted to hit the road.
Headed out my normal route for Nairobi (have I ever said how much I like running different routes each day?). There's one road where I run about half the length and turn around -- right at the top of a short but very nasty hill (it drops from 5767' to 5729' in 0.085 miles). This morning, though, I thought, Why not? Nothing better to do. If it kills me, I'll just run shorter. Down I went. What in the world was I thinking? I have to come back up this monster! Since there's little worse than turning around in the middle of a hill and running back up, I kept going.
After turning around and heading back (flat section), I misjudged the height of a small tree limb and it caught me right in the head. Owww! Is it bleeding? Wiped my forehead with my fingers and, Yes, it's bleeding. Rats! I'm a mile or so from home so nothing to do but keep going. I kept checking -- not bleeding badly and after a half mile, it quit. Sorry, I digress.
Anyway, I had to run back up that nasty hill. Just before I got to the bottom of the hill, a truck passed me -- a bit smaller than a dump truck but definitely bigger than a 1-ton pickup. Well, it hit the hill and I heard the driver downshift. He ended up practically crawling up the hill while I caught up to him and passed him. That was a good feeling. Seems like running all the hills in Short Pump (far westend, Richmond, VA) has done some good after all! Score a point for runners!
I ended up running just over 6 miles -- my longest so far at this altitude. It wasn't fast and I was tired at the end, but it was good. Very slight bruise on my forehead and a red dot of dried blood. Just another runner's trophy to go with my missing and black toenails.
Maymont X-Terra Half Marathon started just a few minutes ago. Here's a shout out to all my running partners in Richmond who are running the race -- Go get 'em, PHHM Training Team!
Run well, y'all,
Bob
Headed out my normal route for Nairobi (have I ever said how much I like running different routes each day?). There's one road where I run about half the length and turn around -- right at the top of a short but very nasty hill (it drops from 5767' to 5729' in 0.085 miles). This morning, though, I thought, Why not? Nothing better to do. If it kills me, I'll just run shorter. Down I went. What in the world was I thinking? I have to come back up this monster! Since there's little worse than turning around in the middle of a hill and running back up, I kept going.
After turning around and heading back (flat section), I misjudged the height of a small tree limb and it caught me right in the head. Owww! Is it bleeding? Wiped my forehead with my fingers and, Yes, it's bleeding. Rats! I'm a mile or so from home so nothing to do but keep going. I kept checking -- not bleeding badly and after a half mile, it quit. Sorry, I digress.
Anyway, I had to run back up that nasty hill. Just before I got to the bottom of the hill, a truck passed me -- a bit smaller than a dump truck but definitely bigger than a 1-ton pickup. Well, it hit the hill and I heard the driver downshift. He ended up practically crawling up the hill while I caught up to him and passed him. That was a good feeling. Seems like running all the hills in Short Pump (far westend, Richmond, VA) has done some good after all! Score a point for runners!
I ended up running just over 6 miles -- my longest so far at this altitude. It wasn't fast and I was tired at the end, but it was good. Very slight bruise on my forehead and a red dot of dried blood. Just another runner's trophy to go with my missing and black toenails.
Maymont X-Terra Half Marathon started just a few minutes ago. Here's a shout out to all my running partners in Richmond who are running the race -- Go get 'em, PHHM Training Team!
Run well, y'all,
Bob
01 May 2008
Running Hard Feels Good
There's something about Wednesdays. It's so hard for me to get out and run on that day. True to form, yesterday, I slept a little later and didn't do my tempo run. This morning, I headed out and decided to pick up the pace. Since I'm not following a particular training plan at the moment, I didn't really have a goal in mind. Most of my runs in the last 3 weeks have seemed very difficult so I didn't really think I would be at peak performance and just planned to run hard and see what happened.
After a nice, easy warm-up mile, the first tempo mile surprised me and I was sure I couldn't keep that pace up. Sure enough, I felt like I slowed a bit and was even more surprised when I was a fraction of a second faster. Mile three of the tempo part was definitely slower, especially since that mile has some hills and actually ends on an uphill. I about fell over when I hit the lap button on my watch and was 20 seconds+ faster than on either of the previous 2 miles. Ending with a couple of slower miles (I was TIRED), it was quite a satisfying run -- nice to have a really good one for a change.
I hope your run today is as satisfying.
Run well, y'all,
Bob
After a nice, easy warm-up mile, the first tempo mile surprised me and I was sure I couldn't keep that pace up. Sure enough, I felt like I slowed a bit and was even more surprised when I was a fraction of a second faster. Mile three of the tempo part was definitely slower, especially since that mile has some hills and actually ends on an uphill. I about fell over when I hit the lap button on my watch and was 20 seconds+ faster than on either of the previous 2 miles. Ending with a couple of slower miles (I was TIRED), it was quite a satisfying run -- nice to have a really good one for a change.
TEMPO LAP TIMES:
1 x 9:07.34
1 x 7:10.85
1 x 7:10.60
1 x 6:50.02
1 x 8:15.23
1.103 x 8:42.22 (7:53.46 mpm pace)
I hope your run today is as satisfying.
Run well, y'all,
Bob
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