Less Brutal Hills

Stats

• Distance: 7.18 miles
• Surface: Paved Road (Murphysboro Lake - Alternate Route)
• Time: 58 minutes, 23 seconds
• Average Pace: 8:08 minutes:seconds/mile

Notes

So, it's important to include hills in your running workouts. Well, Murphysboro Lake definitely has those. So much so that it's taken a toll on my ankles and shins. Well, today I took less brutal route. Result = success.

You've Got to Pick Up the Pieces

Stats

• Distance: 7 miles
• Surface: Indoor Track (Rec Center - Upper Track)
• Time: 50 minutes, 24 seconds
• Average Pace: 7:12 minutes:seconds/mile

Notes

Waffle. That's what this run was about. Maybe I'll do eight miles. Eh... aim for six. I'm feeling good. Seven. Six is done. One more. Yes. No. Okay. Finished. Wow... running is such a mental game. Motivation is key.

Once in Germany Someone Said Nein!

Stats

• Distance: 9 miles
• Surface: Indoor Track (Rec Center - Upper Track)
• Time: 1 hour 7 minutes, 24 seconds
• Average Pace: 7:30 minutes:seconds/mile

Notes
Slowly, oh so slowly... increasing those long runs. I wanted ten, but settled for nine. All's well though. I've got a bit of a tender right ankle, so, I need to stay away from the brutal downhills from the lake route.

I'm a Midnight Mile From Your Home

Stats

• Distance: 7.6 miles
• Surface: Pavement (Home/Murphysboro Lake)
• Time: 1 hour, 6 minutes, 19 seconds
• Average Pace: 8:44 minutes:seconds/mile

Notes
Overall, not a bad run. I managed to actually RUN the whole thing this time... unlike the disaster that happened the last time I ran this route. I have also determined the value of the "taper" towards the race day. The aggressive mileage that I'm not accustomed to is causing severe mental blocks! I need to work up to the actual distance, and then taper back down... Mentally I'll know I can physically do the whole 13.1 miles, but save my legs for the actual race. What a concept!

Aw, Honey, Tramps Like Us...

Stats

• Distance: 7 miles
• Surface: Indoor Track (Rec Center - Upper Track)
• Time: 51 minutes, 40 seconds
• Average Pace: 7:23 minutes:seconds/mile

Notes
Baby, we were born to run! When I woke up this morning, I didn't intend on running seven miles. I thought maybe just maybe I'd make it six miles today. Eh, what the heck, just do seven... it'll be okay! Well, I did. And it wasn't too bad actually (besides the fact that the shoe on my left foot decided to give my heel a blister this time...

I don't have stats on the splits, but I'm pretty sure that my effort in the beginning allowed me to drop the pace from mid-run on and still have a decent min/mile pace. Even -- dare I say -- relax a bit towards the end of the run!? I shall not let myself get too comfortable, though... the pain will return soon enough. Until the next run... I bid you, good day!

The Appletime 5K

Stats

• Distance: 3.1 miles
• Surface: Pavement (Appletime 5K Route)
• Time: 22 minutes, 14 seconds
• Average Pace: 7:11 minutes:seconds/mile

Notes
While I didn't turn in a PR, I did manage to place... second in my age group by a second. That's right, the difference between 1st and 2nd place in my age group was one second. No worries though... I felt good during the race, and probably should have pushed it a bit harder at the end to ensure that first place finish.
Splits:

• 1st Mile: 6:50 (Time and Average Pace)
• 2nd Mile: 14:05 (7:15 Time and Average Pace)
• Last 1.1 Miles: 22:14 (8:09 Time) (7:25 Average Pace)

Won't you give me all the speed I lack?

I been runnin'...
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday...
Runnin'...
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday...

Yes, I'm running, down the railway track,
Could you help me? Police on my back,
They will catch me, if I dare drop back...
Won't you give me all the speed I lack?

~ The Clash - Police on my Back (Equals cover)

Stats

• Distance: 3.1 miles
• Surface: Pavement (Exercise 5K Route)
• Time: 22 minutes, 31.38 seconds
• Average Pace: 7:14 minutes:seconds/mile

Notes
I've got the Applefest 5K race this Saturday, so I decided to run a practice 5K today. I felt good during the run, and felt like I was able to push the pace the whole time. Because of this, I thought I might turn in a pretty good time. While I did turn in a decent time, it is no where near close to my PR. I'm going to give it my all on Saturday morning, and we'll see how it turns out.

Back to Basics

Stats

• Distance: 6 miles
• Surface: Indoor Track (Rec Center - Upper Track)
• Time: 43 minutes, 35 seconds
• Average Pace: 7:16 minutes:seconds/mile

Notes
Today, it was back to basics. No more mind games or thinking, "I can't do this." Just a pure and simple run. I tried not to think too much about the run itself and just let my mind wander. So far, that seems to be the best strategy.

Miles 1 - 3: 21:27 (7:09 min/mile)
Miles 4 - 6: 22:08 (7:23 min/mile)

The (totally not) Easy Run

Stats

• Distance: 4 miles
• Surface: Paved path (Campus Lake)
• Time: 32 minutes, 36 seconds
• Average Pace: 8:09 minutes:seconds/mile

Notes
I think I may be over-training. Either that, or I am dealing with major mental blocks lately when it comes to running. I seriously thought about walking during this run, but I didn't. The thing is, I don't feel overly tired after the run, just during the run. I'm going to take it easy the rest of the week for two reasons. One, I have a 5K this upcoming Saturday. Two, I think I need a mental break, as well.

1st Lap: 16:10 (8:05 min/mile)
2nd Lap: 16:26 (8:16 min/mile)

Today's Crawl...

O endurance, where art thou?

Stats

• Distance: 7.6 miles
• Surface: Pavement (Home/Murphysboro Lake)
• Time: 1 hour, 13 minutes, 38 seconds
• Average Pace: 9:42 minutes:seconds/mile

Notes
Well. What can I say about today's run other than it was a minor setback. I managed to make it to mile four - and then I gave up and walked. Shame. Yes, I ended up walking miles four to six. Once I gave in and started walking, it was nearly impossible to start running again. I did manage to pick up the run again when I got out of the park, and past those killer hills. To keep myself honest, all stats include the walking portion of the run. Chalk this one up to a learning experience.

One major pitfall was improper hydration. I've got to DRINK MORE WATER!

Today's Run

Stats

• Distance: 6 miles
• Surface: Indoor Track (Rec Center - Upper Track)
• Time: 43 minutes, 42 seconds
• Average Pace: 7:17 minutes:seconds/mile

Notes
Not much to say about today's run other than I felt like I was able to push the pace a bit, and I generally felt solid until the last mile or so. My legs are definitely starting to feel the toll of the aggressive mileage I've been pouring on lately.

I Think I Can

Believe in yourself & everyone will do the same.

~Note on the inside of a Dove dark chocolate I had today.

Stats

• Distance: 6 miles
• Surface: Indoor Track (Rec Center - Upper Track)
• Time: 44 minutes, 29 seconds
• Average Pace: 7:25 minutes:seconds/mile

Notes
At some point, running becomes more of a mental challenge than a physical challenge. Today, I felt like I overcame the mental challenge easier than I did the physical challenge. A few times during the run, I pushed the pace a bit, only to develop a side stitch each time. To ward off the side stitch, I backed off the pace a bit, used a technique I learned during the River to River Relay, and was back to good.

Today, I also realized that I've been neglecting the speed work. I've mostly been focusing on easy, tempo, and long runs with a bit of hill work thrown in for good measure. I know I should probably throw in some speed work, but that would go against my original plan to just "gut it out." :P

And I Ran...

I ran so far away... Today's run was pure and simple: the "long" run.
Stats

• Distance: 7.6 miles
• Surface: Pavement (Home/Murphysboro Lake)
• Time: 1 hour, 6 minutes, 36 seconds
• Average Pace: 8:46 minutes:seconds/mile

Notes
Today I didn't focus on speed or pace whatsoever (which is typical of a long run anyway). I simply set out to complete a long run. Well, mission accomplished and then some. The hills on this route are quite tough, but I didn't feel overly burned out at any point during the run. Overall, quite a quality outing.

Just Finish...

Fall-like weather has set in, and I have fall fever like you wouldn't believe. It was a perfect morning to go for a run.
Stats

• Distance: 6 miles
• Surface: Campus Lake (Paved Path)
• Time: 47 minutes, 54 seconds 
• Average Pace: 7:59 minutes:seconds/mile

Notes
So, the major goal today was to just finish. That being said, I let the pace take care of itself and just concentrated on not burning out at the end. Overall, I'm pretty pleased with the run.

Lap 1 - 15:50 (15:50) 7:55 min/mile
Lap 2 - 31:56 (16:06) 8:06 min/mile
Lap 3 - 47:54 (15:58) 7:59 min/mile

Wandering Minds and Sore Feet

Me thinks that the moment my legs begin to move, my thoughts begin to flow.

~Henry David Thoreau

Well, I've put another five miles in the books. I've also managed to wear a blister on my right heel as well.

I've also been thinking about proper hydration during a half marathon. I know all about proper nutrition and hydration prior to a race, but I've never given much thought to in-race hydration. All the races I've run thus far were short enough in distance that I haven't had to think about it. I'm going to do some more research on the subject, and maybe get a hydration belt... Anyway, on to today's run.

Stats

• Distance: 5 miles
• Surface: Indoor Track (Rec Center - Upper Track)
• Time: 35 minutes, 56 seconds 
• Average Pace: 7:12 minutes:seconds/mile

Notes
During today's run, I kept thinking, "Wow, this run seems much more difficult than the run on Tuesday."

Well, now I know why... I was running at a much faster pace today than I was on Tuesday. On Tuesday, I concentrated on holding my pace back a bit so as to not burn out to quickly. During today's run, I simply let my mind wander, and let my body determine the pace. The result was that I definitely ran faster, but I also really felt like I was burning out at the end.