Fun & Fast

Once again, time has zoomed on by without me really quite knowing where it has gone.

I went to run on last Friday and then realized (after I was already dressed) that I really didn't have long as I had a lunch date at Wing City, in Fredonia. So I hopped on the treadmill and did a speedy 1.5 miles (14:20 minutes). The treadmill and the long runs have helped my speed!

[Side note: The week in Fredonia was good and ended on many high notes. Friday's weather held out and we managed to have our delicious dinner of lobster & corn on the cob while enjoying Fried Green Tomatoes. Spent the rest of the evening hanging out and listening to music. I even managed to win $10 for knowing an artist. Saturday got up and enjoyed a manicure and pedicure with Kim then headed back to their house where I got to ride on the fun (see picture) lawn mower. Then Jim and I went for a ride on his Indian Motorcycle where we ended up meeting Kim for lunch. Then I drove 6 1/2 hours home and got to hang out with Matt, eat some delicious food and play some Wii. Who could have asked for a better day?!]

Sunday I got back into my running shoes and went out. My watch died on the run so I am not possitive of the details. My best guess: 5 miles at 11:00min/mile. I started off too fast, even though it felt great at the time, I wasn't able to maintain the speed.

Today I went for my run in the evening and Matt let me borrow his watch. I started off slower this time and really could feel the difference. I ran for a total of 5.2 miles with only having to stop once for water at 3.6 miles. The watch told me my average pace was slower than what I was hoping for so I kicked it into higher gear. Turns out I ended my run by doing a 0.2 miles at a 7:54 pace!!!

Today:
5.2 miles
54 minutes
10:31 min/mile

I need to go for an early run tomorrow or find a battery for my watch...

Late Night Run w/ Windows Open

So I am back in Fredonia helping Matt's 'rents do some work as they prepare for their rental students to come in. I decided that (especially since my running watch has died) I would do my runs in the evening on the treadmill when I could. I like the treadmill because I can work on my pace.

My run started around 10:15pm in their in progress sunroom with most of the windows opened. This helped to create a nice cross breeze, but I worried about it being to loud for Jim who was sleeping. He didn't come down & yell at me so it couldn't have been too bad ;-)

I started off with a 3 minute run around a 10:40 min/mile. I then increased my pace to a 10:00 min/mile until I reached around 2.4 miles and then I slowly increased my pace to around a 8:20 min/mile by the time I reached 3 miles. This was the first time since probably the Twilight 4 miler race that I was able to maintain this pace for 3 miles (which meant an average of around a 9:50 min/mile) without having to walk.

I decided it was quitting time when sweat was flying all over the treadmill and I had nothing left dry to wipe my face on. Next time: bring out a towel!!

Time to see what I can help do before we head down to Erie for a work/fun filled day!

Low Bridge

Low bridge ev'-ry bod-y down,
Low bridge for we're com-in to a town,
And you al-ways know your neighbor,
You'll always know your pal,
If you've ev-er navigated on the Er-ie can-al

Thankfully I did not come across any low bridges as I ran my 20 mile run on Saturday. I was up by 5:22am and out running on the Erie Canal by 6:30am after eating some oatmeal. I wish I had my camera with me as it was incredible the way the steam came up off the water with the sun rising above. I parked the car, ran 5 miles west, rurned around for 5 miles back to the car where I refilled my water bottle, ran 5 miles east, where my watch decided to fade, and then 5 miles back to the car. All in all it came to 20 miles! As with my last long run, the first 15 felt fine, but the last few (this day few = 5 miles) were very rough. My hamstrings and lower back are what hurt the most. I just wanted to lay down and stretch, but I feared if I did I would never want to get back up.

The run:
20 miles
4 hours
12:00 min/mile
163 avg heart rate
3011 calories

Then after the run, ate delicious BLT's & headed off to Kerry's bridal shower (which was not in Cicero but instead Camillus which was an hour drive).

Monday thru Friday

Monday (August 10th) (Where has the summer gone?!) I met up with Cathy & Will (2 of my cohort) at the track at McLean High School. They are both trying to get back into running so I figured I'd go out and help encourage them. We did around 4 miles.

Tuesday I went for a 5k. My knee was popping and sore whenever I bent it, so most of the 3.2 miles I walked... Sometimes I think Google'ing may be bad when people try to diagnose their own pain. Thankfully I decided it could not be what Google said, because that would be bad and would require surgery. :)

Wednesday I met up with Cathy at the track again (no Will as he was a bum) ;) and we did around 3 miles. Great time & I can already see improvements in her running ability. Later that day I ran with Mike, one of our neighbors, who is also training for the Marine Corps Marathon. It was good to run with him as it helped to push me. I learned though to not believe him if he says a run is flat... I ran 6 miles with him at a 10:35 pace.

Thursday was a rest day, due to: passport application, oil change, car wash, final report, babysitting, and grad class. Yay, last grad class of the summer!

Friday morning I got up nice and early to get my run in before heading up to NY (again). I ran 3.2 miles in 34 minutes. I had to walk 3 times but managed to keep my pace averaging 10:42 min/miles.

Total Miles This Week = 40.5

Last night Matt & I headed down to the US Capitol to listen to the US Army Band. It was a nice relaxing night with a picnic dinner. At one point the band was playing a Sousa march and there was a little boy who was marching in the grass and then his dad joined him. So much fun to watch.

This morning the alarm went off at 6:40am, got up and ate some oatmeal, and got ready for my run. (While Matt also got ready to head to DC to do his run as well). I was out running by 7:27am in the perfect weather, it was 70's and overcast.

Today's Run
18 miles
3 hours 33 mins
11:45 min/mile
160 avg HR
2640 calories burned

I ran the first 6 miles straight and it felt great. I averaged running 1.5 miles and walking 0.15 miles alternating for the rest of the run. I did not start to really feel any pain until 15.5 miles. I made it back to our neighborhood and thought, "why is our house so far away?"

Morning 6

Ran 6 miles this morning. Ran along the Reston Parkway to Franklin Farm Road. For the second run in a row I ran without music. I did well and took the time to figure out some more ideas for teaching Biology.

My totals & splits:
3 miles
1 hr 4 mins
10:42 pace
170 avg HR
892 calories

Lap 1: 3 miles - 10:35min/mile
Lap 2: 0.1 miles - 19:49min/mile
Lap 3: 2.9 miles - 10:42 pace

I haven't figured out how to run and drink water at the same time!


*Side Note: I have to say, Drew Carey is not nearly as good as Bob Barker was on The Price is Right!

Been Running

Just not blogging...

Working Backwards:
Today Thursday August 6th
Rest day. Mainly because I did not have time to get my run in this morning due to Graduate work. (Tomorrow was supposed to be a rest day so I just flipped them around).

Yesterday Wednesday August 5th
I plotted out my run on www.mapmyrun.com which helped.
8 miles, 1 hr 29 mins, 11:09min/mile, 1182 calories, 166 avg HR
I alternated running around 1.5 miles and walking 0.1 miles. I ran along the 7100 & W&OD. The W&OD was rough as there was no shade! Overall it felt good. I definitely had to pee by the time I got home!

Tuesday August 4th
Ran around the golf course at Shorewood country Club in Dunkirk. I was surprised that their paved cart trails did not connect & there was no water jugs.
5 miles, 59 minutes, 11:54min/mile, 735 calories, 160 avg HR.
There were not many people on the course, but once again there was not much shade.

Monday August 3rd
Ran South along Chestnut Road in Dunkirk. Again, not really any shade... :(
3.5 miles, 38 minutes, 10:53min/mile, 465 calories, 159 avg HR.
I ended up walking some as my hips were sore, probably from Saturday's (1st) run.

Sunday, August 2nd
Day off as I had run 46 miles the week before (July 26-Aug 1st) and spent the night before Dancing at Lauren & Ben's wedding!

Saturday, August 1st
We were in Rochester for Lauren & Ben's Wedding. The boys went golfing in the AM so I took the opportunity to go to Mendon Ponds Park where Matt has had some cross country races.
12 miles, 2 hr 20 mins, 11:40min/mile, 1533 calories, 152 avg HR.
I ran part of the time along a horse trail. There were some incredible (ie rough) hills that were even hard to walk up! It was a nice change from the normal scenery, but the rocks, dirt, mud, sand, roots made the footing a little difficult. I saw several horses, butterflies, and other crazy runners.

Friday, July 31st
Got my run in before hitting the road for NY.
4 miles, 41 mins, 10:21min/mile, 526 calories, 162 avg HR.
I really need to do a better job of stretching as my legs are very tight.

Thursday, July 30th
So long ago I don't remember....good thing my watch (which needs a new battery) stores the info!
8 miles, 1 hr 24 mins, 10:36 min/mile, 1169 calories, 170 avg HR.

Wednesday, July 29th
Rest Day: Too much to do!

Tuesday, July 28th
6 miles, 1 hr 5 mins, 10:50min/mile, 827 calories, 162 avg HR.

Monday, July 27th
5 miles, 1 hr, 12:11 min/mile, 706 calories, 155 avg HR.
Wow, this was a slow run, had a lot of walk breaks.

Sunday, July 26th
11 miles, 2 hrs 11 mins, 11:55min/mile, 1712 calories, 165 avg HR.
This was run late in the day as we were in Staunton & Winchester earlier in the day. This was a rough run.

Saturday, July 25th
3 miles, 31 mins, 10:30min/mile, 405 calories, 164 avg HR.
Matt & some of our neighbors did an adventure race in Roanoke VA. It was very HOT & very hilly.

This summer has flown by! Hard to believe teaching is starting back up soon. 2 more days of summer grad classes and then a bit of a break!