… not again?! ‘Sok, my body hurts too much too complain – most of it ’cause of gut-busting, I can’t fucking win with you guys! 😆
RUNNING RUNNING RUNNING 😛
… for about a week now. didn’t help i overextended myself with my stupidity stubbornness trying for a new distance record. i swear, not only did i pull my hammie (same one), i fucked up my achilles (i think it’s my achilles? it’s around the back/outside of my ankle … and with my daily running – it ain’t gettin’ any better). i really needed this today! a sub 18 minute 4k (24 seconds shy of a pr) … and quickening my pace with each successive split!
17:50 4k
quickening splits. sweet!
… my first one hour run for distance! Have been meaning to attempt this, giving myself something new/different to strive for. As you may know, I’m an 8K a day guy, and I do occasionally stretch out to 10K … and I have completed one 12K. I extrapolated, did the math, and knew (know) that on a good day, I’d be able to span 13K in one hour. And, on a so-so, average day would be close, but no cigar! Today was that kinda day. I started running with the one hour goal in mind, no matter my time. Unfortunately around 6 kilometers, I was ready to bail, I dunno – really wasn’t feeling strong, and was tightening up. But, I drew inspiration from this runner’s blog (I’m in awe of her – her ability, her knowledge, her training methods) I stumbled on … actually, have been perusing running blogs … and the majority of them, I have to give my head a shake reading them … now, while I don’t dare say anything on your blogs, on mine, I’ll simply say this … your attempts/efforts are terribly misguided … ’nuff said. And this from a person who only took up running three months ago, lol. So, here I am ready to pack in my attempt, but I remembered her words from earlier this morning … and I didn’t quit! I told myself – push hard for the next kilometer, and see what happens … so I did … and surprise, surprise I continued pushing hard for the remaining 25 minutes completing the hour run. Considering everything, I’m extremely pleased … and proud!
twelve and a half kilometers …
It’s not a tumour …Â apologies Arnold (twice, lol). Just chuffed as fuck with my back to back 8K record runs! Went out running this morning without any thoughts/expectations/goals, knew I was moving well/comfortably … and at the 25 minute audio cue, I suddenly became highly motivated – I think I was EXACTLY where I was for yesterday’s record run … but I also knew I was about to better it! Today, with under 3 kilometers to run, I felt much stronger than during yesterday’s run … and while I was so proud of yesterday’s 35 minute audio cue – 7.78 kilometers … today, I was filled with anticipation (and giddiness, lol) as I neared my marker, listening intently for it in my earbuds … 7.83 kilometers …170 meters more, 24 hours later – a new 8K PR … HOLLA Y’ALL!!Â
13 seconds faster. Sweet!
final 4K – 17:42. Sick!
Once I establish a PR that I’m content with at any given distance, I become that … content. June 29, I set what was at that time a pretty good standard – 36:30 … but I’ve been killing sub 18 minute 4Ks at will lately … PLUS, I’ve been comfortably recording 37 (and change) minutes 8Ks without really pushing myself. All this time for over a month I’ve been improving … I knew the time was ripe to challenge my 8K PR, and I knew exactly how I was going to go about accomplishing it. Run a sub 18 minute first half, and continue carrying my speed, doing the same for the second half. I did it – EXACTLY as planned! I bettered my PR by over 30 seconds, AND I finished under 36 minutes! Sweet!
35:57 – my new 8K PR
even splits – WHOA mr. consistency
Ok, so technically NOT an official, organized one. Hey, I tried signing up for the JAZZ RUN in the Beaches tomorrow, but they were sold out. Fuck it – I’ll run my own 5K TODAY!!
Quickie Recap:
I run 8K daily – EVERYDAY … and usually I run two 4Ks wanting a great 4K PR time – and as I’ve mentioned before it’s a circular route, and the halfway point is the perfect spot to stop my RunKeeper app. At times, I run the 8K without breaking it into two separate runs, and 10K occasionally – even 12K too, bottom line, I travel well past 5 kilometers every single day, but I’ve never hit start/stop for the 5K distance?!?! I know, weird eh, lol?! Now, I knew (roughly) what I was capable of by looking at my strong 8K runs, and of course, at all of those fast 4k times I’ve put down. I figured I could go sub 18 minutes for the four, tack on another four and a half minutes for the fifth kilometer, and I’d be sitting chilly on a quick 22:30 5K – and I’d def be chuffed as fuck with that!
Today’s Run:
Started like I always try to – like a bat outta hell … and as typical, I began questioning how well/fast I was traveling/feeling, lol! After my 15 minute audio cue, I knew I was flying … after 20 minutes, I was at 4.53 kilometers … HOLY CUBAN CIGAR SMOKES BATMAN – 470 meters more, and I hit STOP on my app … twentytwominutes&twoseconds … I couldn’t fucking believe it … I STILL can’t believe it – 22:02!! Not only did I exceed expectations, I blew them away by a huge margin! And knowing myself, and especially not wanting to disappoint myself … I don’t know if I can ever run a 5K again, lol!
Yup, I did it:
Fast Splits:
Body’s beat to shit, but getting better with each passing day. Days ago I was only able to run as long as I maintained a jogging pace, and even then was sore as hell. Wednesday I laid down a solid 10K – a sign of things turning around. Yesterday, I crushed a 4K – 17 minutes 49 seconds (9 seconds off my PR) … interestingly, I have five recorded runs within a 13 second span … 17:40 -17:53 … and today I smoked an 8K’er … 37:23 (53 seconds slower than my record run), so I MUST be bouncing back … even at my age, lol!
Thirty CONSECUTIVE days! Since May 14th when I began, I covered over 500 kilometers. That’s from Toronto to Ottawa (now, I have to run back, lol). This past week has been a particularly good one. I’ve felt strong, having accomplished new goals, set a 10K PR of 45:33 – my proudest achievement – but it’s my last 6K (my quickest splits) that still blows me away … 26:57.
For the last few days, I’ve been trying to better my 17:45 4K time. Sunday, I ran 17:53. Monday, I did the same, 17:53 – how’s that for consistency? And, it’s been hot (and humid) as hell lately, even in the early morning … temps feeling like 32°. Today, I ran it in 17:46 – one second off my PR … and right now, I honestly don’t know where I can improve?! I look at my splits, I just don’t see much more that I can give … but I can promise you, I’ll be trying!
… ’cause twelve’s a beautiful number!
Today was a great day for running, all that humidity we had lingering lifted … nothing but sunshine, and a cool breeze to enjoy my early morning run. Was perfect. After two kilometers, I knew I wasn’t on any sort of record pace, so I settled into a comfortable run … it was then I knew I wanted to challenge myself for distance, and I thought 12K would be easy enough. And it was, I maintained a consistent pace (as you can see from my splits), and I was very happy with my time – a 57:43 clocking. And check out the calories burned – 960 … yeah, I’ll take that. Nice way to start the day!
… felt like 32°, actually was that hot/muggy throughout the night, we didn’t get any relief. At that point breathing becomes increasing difficult, let alone running. But off I went, and you know at times when you start your run, you’re still unsure how you feel? Today was one of those days. I felt OK after 5 minutes, and pushed hard during the next 5 minutes … it was after my 10 minute distance cue, I knew I felt strong, and that I’d try hard for a fast 4K time. And I did well! My second fastest time ever, missed my PR by 13 seconds … a sub eighteen minute clocking … also, I achieved a PR for min/km pace – 4:16 … AND, each successive kilometer was faster … I quickened my pace from start to finish. All in all, a solid run, a positive run! Oh, plus my run home – my second 4K was no slouch either, was a good run as well!
17:58 – considering the conditions; quite pleased
fast, faster, even faster, fastest
… didn’t know what to title this post. Had a whole bunch of thoughts, things to say, figured it was as good a blogpost title as any. Today I tallied my RunKeeper numbers and this is what I’ve accomplished since I started running (took up running, to be precise) May 14th … and I ran for 25 consecutive days – 202 kilometers. I’ve only missed two days since I began. Unbelievable! Currently, I’m on a 20 day streak … riding it out as long, as far as I can.
… today was another good Saturday run, was running crazy fast from the get-go … 1.13K after 5 minutes, 2.3K after ten minutes … but at my fifteen minute cue, slipped a bit (1.08K), and I felt a 4K PR was gonna be too close for comfort, think I started panicking/tightening up … so I bailed, and clicked “stop” … a mere minute and a half away from my marker (douce-bag personified … I know) … and in 52 days of running, I’ve NEVER quit running hard to my halfway point. I was proud of that. That’s what I love about my circuit. Every step towards my 4K mark takes me further and further from home … and after those 18-19 minutes have elapsed … every step conversely leads me home. I run hard without any back-up plan, no one’s saving my sorry-old-ass … after hitting my halfway point, I know I gotta run home!
… I was on pace to equal my 17:45 PR
… a 4:19K split – my FASTEST ever
… days before my May 14th life changing day, I was getting into a groove, was waking up early, driving to my local high-school, and running laps ’round their track. Thing is, I was running in regular shoes, walking shoes … bullshit shoes, lol … what a joke I was. That’s when we went running shoe shopping. I had no idea of the brand variety, or of the assortment available … it was mind-blogging looking at that huge wall of shoes. Plus, this sports store was offering “buy one pair, get an equally or lesser priced pair for half price” on this weekend, so as you can imagine, the place was rammed. It was all I could to to commandeer a sales associate for assistance. I tried on a few pairs … keep in mind, I’m a novice, not really knowing what to look for. I do know fit and comfort are important, also I wanted a light shoe … but I wasn’t quite there yet in my selection process. After a few pairs, I was walking around (bouncing happily, lol) in my Saucony Virratas … I couldn’t believe the snugness, the way they felt … it was incredible. Oh, also the store’s busyness worked in my favour … it gave me time to do last minute reviews on my phone before purchasing … I had no idea what minimalist – zero drop shoes where, lol?! Also, I was becoming increasingly exhausted with the whole process – continually trying to get my sales associate’s attention (since he was dealing with many customers at once), then having him going to the stock-room and bringing out different shoes for me to try. I was just SOÂ incredibly happy with the Sauconys, I just told him to give me two of the same … why bother looking for a different brand for variety’s sake I figured, I loved them! I was done! Side-note: Making this deal even better, two weeks later, went back for a price adjustment – which they weren’t obligated to honour, but for me they did, lol … lowering the price again – it’s sick what they cost. Recently am reading runner’s blogs … where I see buying/trying different brands/shoes appears the thing to do. Perhaps. Maybe I’m not there yet, it’s NEVER crossed my mind for that matter. As I’ve said, I couldn’t be more happier. I’ve always been blessed with good feet … nay, beautiful feet! Good circulation – no callouses, no bunions, no ingrown toenails, no problems whatsoever … if there’s an equivalent to having priest’s hands … it applies to my feet, lol! After 52 days – 427 kilometers of pavement pounding, and close examination of said soft tootsies (not even a single blister) … can proudly/thankfully say, it’s as if I’ve haven’t started running at all, haven’t ran a single day, a single kilometer … let alone four-twenty-seven-emm-effing-kay!!
… LOVE LOVE these – hardly look used
… second (brand new) pair, still in the box
… remaining thoughts: Can’t help but notice, I’ll be awfully close to having run a total of 500 kilometers by July 14!! My first two months running span. Yep, chuffed!!
… future goals: Achieving PRs – 4K, 8K, 10K, is obviously always there. But, after today’s PR pace per kilometer achievement – 4:19 … I know a 4 minute kilometer is in my sights. Also, I wanna achieve a distance PR for 20 minutes … on a perfect day, 4.6K is mine for the taking (I’m realistic, at the moment, I know a 20 minute, 5K is still a dream). I want that! I know I’ll want that 20 minute 5K too … one day eventually I’ll get it … one day!!
A few thoughts, a few numbers. I obliterated my previous 8K record by a whopping 1 minute & 12 seconds. That’s a HUGE improvement! I think because I’m usually trying for a great halfway split (4K), or a fast 10K time, neglecting running as hard as I can trying to improve on my 8K time … but today I did. Maybe it has something to do with my Saturday runs, lately they’ve all been PR’s. Funny, it wasn’t till later (at home, after my shower) that I thought to myself I could have annihilated my previous 10K PR as well (sub 46 minutes was def attainable), but like I said, I can only attempt one record at a time, and I’m happy I accomplished this one. I was at 4K in 17:50 (only 5 seconds slower than my fastest time), and I finished (the second 4K) in 18:37 – a very fast time in itself. And, I’ve never run (or timed) a 5K race … but adding my first five kilometers totals 22:26 … for those who have finished a 5K run, lemme know what you think – please (and thanks)!
I think was really amazes me, is my continual improvement. Whenever I achieve a new benchmark, I say to myself, “that’s it, that’s the best I can do” … and I mean it, but you know what? It never is, I eventually do better, and it seems like leaps and bounds better!
Also, I should provide a bit of background. I’ve never been a runner. I’ve never considered myself a runner. I’m a 50 year old dude who recently decided to take up running. I’ve also started to become smarter about what I put into my body – I’m talking healthier eats, if it’s beneficial – I’m eating/drinking it! Uhm, I know my body weight, my BMI (21.8) has worked in my favour (oh, and that’s another story … that was through hard work as well), perhaps providing me with a bit of a head-start. Also, my youthful athletic prowess shouldn’t be discounted, despite the great distance separating the what was, and what is, I still know the most important part of what makes a top athlete is … NEVER SAY QUIT … above and beyond everything else, THIS is it! And it’s still a part of me, who I am … Intestinal Fortitude y’all!! But, I’m curious, and for those runners who may read this, REAL runners (hardcore runners) … I would love any thoughts/insight/opinions you may have on my progression/my accomplishments to date … and on anything I should/need to do to keep advancing further … muchas gracias!
thirty six thirty …
quick splits …
… snapped this morning at my daily weigh-in! My protein smoothie awaits, then on the 8K road again!
… Brand New Low …
I can’t believe it!! A new PR … just 3 days after a PR, and IÂ blew that one away by 23 seconds … 17:45 for 4K!!
Reminder: Email personal trainer – “You’re Fired!!”
What a way to kickstart the week! A happy Monday morning to me motherfuckers!! Happy Monday morning to y’all too! 😉
17 minutes, 45 seconds … woohoo!
only 3 seconds separate my fastest/slowest split!