Half Marathon Training: Week Three

This week’s training was just slightly harder than last week. On my Tuesday interval run I decided to give it a try on the treadmill instead of the road. I liked it enough I’ll probably continue to use the treadmill when the running intervals are at least five minutes long. My workout breakdown for the week is as follows:

Monday: 38 minute run. 3.45 miles at 11:01 pace.
Tuesday: Rest day (but still did some walking).
Wednesday: 26 minute interval run. 12 minute fast run/2 minute walk/12 minute fast run on a treadmill.
Thursday: 28 minute interval run. 5 minute slow run/1 minute fast run followed by 2 minutes of walking (x6)/5 minute slow run for a distance of 2.43 miles at 11:32 overall average pace.
Friday: Rest day (still did some walking).
Saturday: 65 minute run. 5.92 miles at 10:58 pace.
Sunday: Strength training & stretching.

The Saturday long run was supposed to be sixty minutes. I like to run in loops where I never or seldom take the same path more than once and I like to finish in the same location as I started. When you do that, you’re not always going to finish with the exact duration planned. I look at my duration goal as my minimum instead of a maximum duration.

I ran a little faster this week too. Not that I was trying to run faster–it just happens.




Six More 10K’s Later…

Time to wrap up this introduction now. Since that 10K race in 2013 I’ve finished four 5K races and six 10K’s. I’ve got one more 10K race scheduled for the end of February and that will be it until the half marathon at the end of April.

Broad Street Ramble October 31, 2015

I’ve made slow but steady progress since 2013. I ran the Broad Street Ramble 10K at the end of October 2015 and finished the race with a time of 01:04:44. That’s over 11 minutes faster than 2013! My last 5K was almost a year ago and I finished it with a time of 31:10. I feel like I can get that under 30 minutes now.

The upcoming 10K is an event I’ve never ran before. Since my focus is on training for the upcoming half marathon I don’t expect to hit a new personal record (PR) at this one.

I’ll probably never get back to my 10K finish times in the 44-55 minute range from twenty years ago. I’m Ok with that. I do hope to break the 60 minute mark sometime during the Fall 2016 running season though. That’s my goal anyway and time will tell if I can do it.

Another Pair Bite the Dust

300 Miles Logged

After today’s run I’ve logged enough miles to retire another pair of shoes. While I could probably stretch this out another 25-50 miles but I’ve found with the Nike Free 4.0 and 5.0 shoes and my body build logging 300 hundred miles is plenty.

In an earlier post I mentioned you should keep a diary of your workouts. If you alternate between two pairs of shoes like I do, then you should also keep track of the miles logged on each pair. I have my shoe replacements spaced out so I need to replace a pair every four to six months. Your mileage may vary. If you have a lighter body build and wear shoes with a fair amount of cushion and or motion control you may be able to get 400 miles (maybe more) from each pair of running shoes.

I have never been a fan of Nike running shoes until I tried the Nike Free shoes. The shoes are as close to running barefoot as you can get while still wearing a conventional shoe. I realize they’re not for everyone and they do take some getting used to wearing. If you decide to try a pair start out by running no more than a mile in them and then extend the distance over the course of several weeks.

The shoe experts will tell you this isn’t the shoe for me, however, I’ve worn out three pairs and have over 150 miles on a fourth pair and I think they are great. Since changing to Nike Free I have been injury free. The 5.0 version have slightly more cushion than the 4.0 version. I do fine with the 4.0 shoes but I’ll most likely wear the 5.0 shoes during the half marathon in April.

Half Marathon Training: Week Two

This week was a little harder than last week. Wednesday’s interval run was the most difficult and Thursday’s interval run was the easiest. I enjoyed Saturday’s run especially. The morning started out chilly and since it was a day off from work I decided to wait until it warmed up a bit. By 10 a.m. the temperature reached 40 degrees so I decided it was time to hit it. It was very sunny by then and things began to warm up quickly from there. Maintained a nice steady pace throughout my run and never felt like I was pushing it.

Monday: 46 minute run. 4.19 miles at 10:58 pace.
Tuesday: Rest day (but still did some walking).
Wednesday: 22 minute interval run. 10 minute fast run/2 minute walk/10 minute fast run for a distance of 2.24 miles at 9:49 overall average pace.
Thursday: 26 minute interval run. 4 minute slow run/1 minute fast run followed by 2 minutes of walking (x6)/4 minute slow run for a distance of 2.2 miles at 11:53 overall average pace.
Friday: Rest day (still did some walking).
Saturday: 60 minute run. 5.45 miles at 11:00 pace.
Sunday: Strength training & stretching.

The goal on Saturday’s run was to run for a duration of 54 minutes. I change my running routes often and conditions change everyday. You can’t always pick a running route that will finish at the exact running duration you’ve set for the day. I probably could have finished my run closer to the 54 minute mark but I was feeling good and enjoying the run so I didn’t worry about it. Six minutes of extra running for the day isn’t going to ruin your chances of achieving your overall goal.


My Very First 10K: September 1990

Browsing some old photographs I realized I have a photo from the very first 10K race I had ever run. It was in St. Louis, Missouri on September 30th, 1990. Prior to this race I had ran in several 5K races but this was my very first 10K. The race started outside of Busch Stadium and finished on the infield of the ball park.

This was Busch Stadium II that opened in 1966. In the first full season playing in the stadium the Cards won the World Series beating the Boston Red Sox (1967). I remember this because as a eleven-year old boy this is when I became a lifelong Cardinals fan. The Cards had some great players on that 1967 team. Bob Gibson, Tim McCarver, Lou Brock, Curt Flood, Orlando Cepeda, Mike Shannon, Roger Maris, Steve Carlton to name a few. What a team that was! I lived in the St. Louis area for a few years from 1989 to 1991. Took my daughters to games there quite often so I have a lot of memories of that ball park. I still watch the Cardinals on television and travel occasionally to see them play. I also proudly display a St. Louis Cardinal plate on the front of my car.

Sorry for the distraction. Here’s the finish photo from that day:

Finish of My First 10K Race – 1990

The event was the Bud Light Stadium Run. My finish time was 51:43. Quite a bit faster than I can run today but I’m OK with that. Something else I should share with you. Just two years before this photo was taken I was a two pack a day cigarette smoker! Quitting cigarettes was the hardest thing I’ve ever done in my life but I’m so happy I gave that habit up. All I can say is if you make up your mind you can do anything. I don’t consider myself as being any different than the next person so if I can do it-so can you.