I decided that today I would do my long run of the week in the morning, after I dropped off some food at the lab, instead of waiting to do my run in the evening. My rational for this was primarily because today is Thursday which means an all new Office episode at 2100. I have Clinical Measures in Exercise Physiology on Thursdays from 1600-1900 so doing long runs means I'll be cutting it very close getting a run in and getting home in time. The Office takes precedent over almost everything, including running. Last week I found myself cutting my run short, but also running too fast because I was worried about getting home in time. So today, I solved my problem by doing my 12 miler at 0930! Yikes! I think this is the furthest I've ever run before noon, races notwithstanding. It's also the furthest I've run since my marathon. I was really excited about today though. Here's the damage:

12 miles in 1:40:26 (8:22 pace)

including:
Mile 1- 8:35.20
Mile 2- 17:18.95 (8:43.75 mile)
Mile 3- 25:46.58 (8:27.63 mile)
Mile 4- 34:10.32 (8:23.74 mile)
Mile 5- 42:35.95 (8:25.63 mile)
Mile 6- 50:50.70 (8:14.75 mile)
Mile 7- 59:08.48 (8:17.78 mile)
Mile 8- 1:07:23 (8:14.99 mile)
Mile 9- 1:15:37 (8:14.04 mile)
Mile 10- 1:23:58 (8:20.62 mile)
Mile 11- 1:32:16 (8:18.64 mile)
Mile 12- 1:40:26 (8:09.85 mile)

1st half: 50:50.70 (8:28 pace)
2nd half: 49:33.92 (8:15 pace)

1st third: 34:10.32 (8:32 pace)
2nd third: 33:13.15 (8:18 pace)
3rd third: 33:03.15 (8:16 pace)

Like I said, I started off a little after 0930, which is when T-Th classes start, they get out at 1045, at which point I was still running and had to dodge the influx of undergrads walking to and from class, which actually added some interestingness to the run. I had my short shorts on today which cover about a quarter of my pretty impressive thighs. I decided to check out of the corner of my eye how many people took notice and gave me weird looks as I passed them. Needless to say, I lost count around a dozen by halfway ha! Around 4 miles in, a light drizzle started that was actually very welcome because it wasn't too cold and it helped refresh me because I was getting a little heated.

Throughout the entire run, I kept thinking to myself that the McMillan running calculator told me my long runs should be about 8:03-9:03, and I was focusing on keeping my pace there. I knew I felt good, despite still being a little sore from lifting Tuesday night, really good and really strong and I knew if I didn't focus I'd let the pace drift too fast and I wouldn't gain as much as I should out of this run. I'm very proud of how my pacing went to that end. Tomorrow possibly a run in Philly while waiting for Laur to get in after picking up our race packets, then a 5k Saturday (not a race, just the distance) and the Broad St. 10 miler with Laur on Sunday :)! to round out the week. Hooray running!

So because today was a pretty easy day, and tomorrow is going to basically be the same if not easier, I figured tonight was a good night for weight training. I'm still going to have to figure out how to regularly and routinely work this in but it's not as important as the running, obviously. Anyway, here's the damage for this evening:

squats:
warm-up: 1x10x95
4x8x145

lunges- with 30lb dumbbells
2x15xBW+60

calf raises (on hack-squat machine):
2x12x180

abs- exercise ball crunches
2x12xBW+25 (1st set straight, 2nd set side-to-side)

I could have done more but I haven't lifted in something like 2 weeks and I could feel my muscles getting sore even before I left the gym- a good kind of sore though. Obviously I will build on this but the goal is to get stronger so I can get faster and more efficient with my running, not so I can set squat or deadlift PRs. To that end, tonight was good. Had a chocolate milk back here and watched some DWTS (YEA JASON TAYLOR!). Sleep and a much easier day to follow. Goodnight all

Tonight I had visions of doing a 12 miler around campus by doing the 6 miler from earlier in the week and doubling back on it. But Thursdays revolve around The Office for me. As much as I love running, I can do it whenever. An all new Office episode is only on at 9pm Thursdays. It's very personal time. Laur and I watch and call each other during the commercials, and later on in the week I'll have a talk with my best friend Andie about it too. This will be the same for Mondays at 9 starting next week when House starts. So tonight, to make sure I wasn't going to miss any part of The Office, and also because the heat was pretty brutal, even at 2100, I cut the run to 9 miles (using the 3 mile run of Main St. and The Green, out, back, then out again).

Like I said, the temperature was prolly still in the upper 60s/low 70s. I brought a bottle of Gatorade and figured that this would be a good way to study what I'm learning in Advanced Physiology of Exercise (which would be thermal regulation and heat acclimation and all the fun stuff that happens when you exercise in heat, etc.) Here's the damage:

9 miles in 1:10:28 (7:49 pace)

including:
Mile 1- 7:34.57
Mile 2- 15:18.56 (7:43.99 mile)
Mile 3- 23:14.39 (7:55.83 mile)
Mile 4- 31:01.82 (7:47.43 mile)
Mile 5- 39:11.24 (8:09.42 mile)
Mile 6- 47:18.12 (8:06.88 mile)
Mile 7- 55:13.32 (7:55.20 mile)
Mile 8- 1:02:53 (7:39.99 mile)
Mile 9- 1:10:28 (7:34.90 mile)

first 3rd- 23:14.39 (7:44 pace)
middle 3rd- 24:03.73 (8:01 pace)
final 3rd- 23:10.09 (7:43 pace)

I was a little surprised when I saw the first mile split but I didn't feel like I was pushing particularly hard. Even still, I told myself to ease up a little. By the end of mile 2, I realized that this run was going to hover around 8:00 pace throughout and I accepted that. I rationalized it by telling myself that this was still conversation pace so really, it was ok, even if it was near the faster limits of ok.

I can't believe how many people still are stupid enough to smoke! I know I sound like a broken record but there is NOTHING I hate more on a run than running past a cloud of smoke, especially if they are walking ahead of me in the same direction. My runs turn into fartleks there, because I speed up to get away from it and try to hold my breath as long as possible. Tonight it seemed there were more than usual even, but maybe that's just because I ran longer around populated areas. I was particularly annoyed at the audacity of three shitheads who were walking across the North Green, in broad daylight, smoking marijuana! I don't care what people do in the privacy of their own homes- be a degenerate and get high and whatever, fine, but DON'T SUBJECT ME TO YOUR FUCKING SMOKE! It felt like I was back on my HS track at night in December with the local stoners getting high in the bleachers and talking about their guns. Only worse! I had to run right through this thick, visible cloud of marijuana smoke. I managed to get through most of it with my breath held (and I had half a mind to tackle all three of the assholes and beat the crap out of them-adrenaline can be a dangerous thing!) but I definitely got more than a whiff of the very unpleasant and overpowering smell. UGH! >:O

Aside from that, my run was pretty good. There was a noticeable lull in the middle when my legs started to feel heavier and the calves started getting tired from the mid-foot striking. But I had enough to not continue to slow through the end. In fact, my last third was my fastest third, which I consider a positive.

I noticed probably a 4:1 ratio of females to males running, myself included. This is an observation I've been making for years now around here, and I wonder what gives because it's definitely not representative of the campus population on the whole. I also noticed that of the dozen or so people running that I passed, ONE acknowledged me and gave a smile and a nod. Everyone else looked quite miserable and/or unpleasant. What gives people? You're running outdoors and it's beautiful. oh well.

Not much else to say, it was a nice 9 miler. It felt good to get my legs moving for longer than a couple miles, I'm up to 19 for the week, hopefully I'll tack on another 11+ by the end of the week. My legs feel like they can handle it.

and on an unrelated note- I noticed that online registration for the Mohawk-Hudson River Marathon is now open! I'm excited!

I did this old run tonight. I had thought about doing 5 or 6 miles but decided to shorten it because I was getting a late start (damn Yankees game distracting me and working really late). I set out to do this easy and relaxed, focus on midfoot striking again, which has my calves nice and tight and sore (but in a good way!) and not push it. I'd say I definitely succeeded in that endeavor. Here's the damage:

4 miles in 33:04 (8:16 pace)

including:
Mile 1- 8:17.26
Mile 2- 16:57.89 (8:40.63 mile)
Mile 3- 25:17.69 (8:19.80 mile)
Mile 4- 33:04.92 (7:47.23 mile)

1st half- 16:57.89 (8:28 pace)
2nd half- 16:07.03 (8:03 pace)

When at all possible I ran on the grass, which was a wonderful change-up. The last half a mile or so was on Main St. running west to east (which I'm convinced is actually slightly downhill) and I felt REALLY good, which explains the ridiculously quicker final mile. My HR was about 180 at the end, and I'd guess ~165 during most of the run, so just where I want it at. Not much else to write home about here, a few cat calls and stares on Main St. at the end from the gathering bar crowds, which always makes me smile because I feel like I'm doing something more productive with my time. Tomorrow will be a longer run, tonight will be stretching my calves!

I mapped out a new run tonight, I wanted to do an easy 6 miles and I wanted this one to start ON campus, not by the Newark HS track. I wanted to once again focus on mid-foot striking, which was successful. After a nice long weekend of rest (physically, however it was quite the busy weekend of FINDING AN APARTMENT and hangin with the girl) I was rip-roaring ready to get some miles in those legs. I added it up and from the 5k Sunday through the White Clay run Friday, I did ~33 miles in a week period (actually, a 6 day period but whatevs). This week I'd like to get a comparable mileage and work my way up to 45-50 mile weeks by the middle end of May/beginning of June. Today was the start. Nice little run that went all over campus. Here's the damage:

6 miles in 50:16 (8:22 pace)

including:
Mile 1- 8:16.16
Mile 2- 17:01.59 (8:45.43 mile)
Mile 3- 25:21.64 (8:20.05 mile)
Mile 4- 34:00.37 (8:38.73 mile)
Mile 5- 42:10.01 (8:09.64 mile)
Mile 6- 50:16.31 (8:06.30 mile)

1st half- 25:21.64 (8:27 pace)
2nd half- 24:54.67 (8:18 pace)

Today I was in the mood for hills! Don't ask me why, because honestly, I haven't a clue, ever since that hilly 10k debacle I've wanted to push myself more and start adding some hills to my workouts, considering that the area around school HAS hills which is more than can be said of Lawn Guy Land. With that in mind, and a masochistic heart, I mapped out this run, I know it's called the Newark 10 miler of DOOM, but if you look it over, it's 1.5 miles longer than that. Check out the elevation profile, hehehe. I was really LOOKING FORWARD TO THIS! Well it went as well as I could have imagined. Here's the damage:

11.5 miles in 1:30:37 (7:53 pace)

I'm not going to bother with the mile splits because they are probably off, but the final time is accurate. I do know I got up Paper Mill Rd. in ~34 minutes. I did manage to record a 1 mile split along Creek Rd (from the 2 mile mark to the 3 mile mark on the 5k course), ran that mile, very late in the run and after the early hills, in 7:39! I finished very strong along Main St. and Academy.

Highlights include:
-Thompson Station Rd. and Hopkins Bridge Rd. which were terrifying at times because there are multiple blind curves, extreme hills, and absolutely no shoulder- at least a dozen times I had to jump off the road into thorny branches that really tore up my shirt and skin, or onto a guardrail. When I got to the bridge by Creek Rd. I did a little fist pump and let out a whoop of victory...victory being that I got to this point without getting run over!
-Heard quite a few catcalls/jeers/etc from the early bar crowd on Main St. Some jackass even saw me coming and actually blew smoke IN MY FACE as I passed, laughing about it with his stupid townie buddies. So I instinctively reacted and turned and spit at him as I ran past. Fortunately I had been holding my breath as I approached so even though the smoke was in my face, I didn't have to inhale it (this is a regular occurrence with me, I hold my breath around smokers, it gets a little ridic but I particularly don't want to be inhaling it when I'm on a run! Stupid smokers!!!)
-Creek Rd. is always a treat to run
-Finishing on Academy and still having enough time to make it home for THE OFFICE!

a Very fun run!

Set out to do an easy 6 miles tonight. Did two 3 mile laps of this route. I dunno if it was the nice, perfect running weather, or just the tons of rest I've got this weekend, or what but my "easy" run doesn't look too easy, pace-wise. Oh well, here's the damage:

6 miles in 45:45 (7:37 pace)

including:
Mile 1- 7:36.59
Mile 2- 15:17.04 (7:40.45 mile)
Mile 3- 22:59.70 (7:42.66 mile)
Mile 4- 30:33.00 (7:33.30 mile)
Mile 5- 38:23.55 (7:50.55 mile)
Mile 6- 45:45.36 (7:21.81 mile)

1st half- 22:59.70 (7:40 pace)
2nd half- 22:45.66 (7:35 pace)

Once again I focused on midfoot striking and running relaxed, these are two things I want to start making a habit. My calves were still pretty tight and sore from Sunday's double, however there is a decided lack of pain anywhere, especially in my knees!

I was really surprised how easy the pace felt but I was able to easily maintain it throughout with no heavy breathing and my HR stayed within aerobic limits. I guess maybe I'm starting to reap those supposed post-marathon aerobic benefits? time will tell

So I ran a 5k this morning. I set an official PR by over 2 minutes. It was pretty awesome. But 5k just doesn't do it for me anymore. 5k feels a bit too short, like I didn't get enough out of running today. My legs still felt pretty good and I wanted to do an easy run to start recovering for tomorrow. So I mapped out a 7 and a half mile route around campus and went out to do it. I did this run. It was a rather pleasant evening, here's the damage:

7.5 miles in 1:01:45 (8:13 pace)

including:
Mile 1- 8:29.84
Mile 2- 17:06.39 (8:36.55 mile)
Mile 3- 24:51.83 (7:45.44 mile)
Mile 4- 33:12.19 (8:20.36 mile)
Mile 5- 41:16.61 (8:04.42 mile)
Mile 6- 49:29.15 (8:12.54 mile)
Mile 7- 58:07.88 (8:38.73 mile)
7.5- 1:01:45 (3:38.10 half mile)

The whole run felt good, I focused on landing on my midfoot instead of my heel hoping that this will help to prevent future injuries by making myself run more biomechanically efficient. I had some issues with the knee strap later one, it kept getting loose and I had to keep fixing it-probably mostly a mental thing but whatevs. This slowed down mile 7 especially. I managed to finish strong and relaxed, with no pain issues other than general soreness from the race this morning.

Today I was apartment hunting all over Newark. I got the bright idea to use my bike instead of driving around wasting gas. I timed myself everytime I was pedaling. I also biked the 5k course I'm going to do tomorrow to get a sense for what to expect and where. Then I went to the gym for some more fun. Here's the damage:

biking: ~1:30:00, ~16 miles (HR~140-160)

erg machine: 3300m in 15:00

weight-lifting:
bench press- pause at bottom, lock-out at top:
3x8x135 (supersetted w/pull-ups- 3x6xBW)

I was bored and had nothing better to do so I did some upper body work. It was quite fun and won't affect my running tomorrow morning. woo

Decided to go running with gool ol' Kenny tonight after class. I mapped a 10k route that started and ended in his apartment complex and took us on a quick tour of some of campus. Well it didn't go so well, for Kenny at least, and I feel partially responsible. I let us go out too fast. I knew we were going fast, I just didn't know HOW fast, and I guess a part of me was trying to shake away the last run I did...the 10k. After mile 1, and for the rest of the run, we would run some, getting slower as we went, and then he'd have to stop and rest. I knew he was frustrated- I would be too- but I didn't mind the breaks. I probably should have been taking them all along at this juncture, it helped me not push it harder than I should have. Here's the damage:

10k (6.21 miles) in 54:07 (8:43 pace)

including:
Mile 1- 7:08.42
Mile 2- 15:05.88 (7:57.46 mile)
Mile 3- 23:28.41 (8:22.53 mile)
Mile 4- 32:56.49 (9:28.08 mile)
Mile 5- 42:34.67 (9:38.18 mile)
Mile 6- 52:24.99 (9:50.32 mile)
6.2 miles- 53:45.38 (1:20.39 2/10ths of a mile)

Just one thing I want to point out...my final .2 tonight was 7 seconds faster than my final .2 in the 10k race last weekend! hmpf.

Also, I impulsively registered for a 5k this Sunday that starts at Christiana commons on north campus and runs along Creek Rd. Cool beans

Tonight I went to the Little Bob and swam for the first time in months. It felt difficult but it felt very, very good. Initially I was planning on only doing 800m, but I realized the pool was open later so I went longer. Here's the damage:

swim: 1200m in 48:00

The time is approximated based on the clock on the wall. I didn't swim this continuously, but I did swim the last 700 or so without stopping. I need new goggles that don't fill up with water!