… happy run! only my second time since September 1, so am chuffed w/the time. wanted to do at least 4K, but was windy, and got tuckered. did run a solo 1K after catching my breath, so essentially did run 4K, lol. being a non-runner of late, love it… love my negative splits too!
Garmin was generous today, I’ll take it… usually on the wrong end of the GPS stick! Seventeen and a half minutes, only twenty-five seconds off my PR! Splits were consistent too, although my 3rd surprised me – it’s hands down my fastest, but not today? Strange?! Oh, well, I blame the slight headwind, lol! Feels good laying down a good time! Chuffed!
Finally a run to blog home about! I’ve been having a difficult time, and I don’t know why? I’ve been running over 2 months for the 2015 season, and don’t have the distance stamina I should, and def don’t have the pace I expect. I’ve been running very slow compared to my glory days of 2013 when I set all my records. I don’t know where this came from… I’m particularly proud of my 3rd split; I was shocked when my wrist buzzed and I looked down to see a 4:12, I didn’t feel winded, or that I ran it particularly fast/hard. I certainly had plenty left in the tank, and even my final split although fast as well, I never went out and killed it. I know one day I’ll be able to finish in 8:15… and if I could run a solid 2K to start, I’ll have a great chance at PR-ing. As it was, I only missed it by just over 30 seconds. And, to show you how slow I’ve been, my previous best this year was 18:50 (which I ran twice)! Today, if nothing more is vindication…
my training has been seldom and sporadic. today, I planned on running farther and slower. I really was hoping for a 12K at maybe a 4:48 – 4:50 pace. I know too, that this was probably overly optimistic, but that was my plan. my 4:41 first K, I was fine, I felt well within myself … slow it down for the next K I said to myself. 4:31 – yikes, but still felt good. when I saw that 4:34 third K, I knew I was fucked! my lungs were beginning to burn too, not helping matters – lack of training is my enemy. shut it down at my proverbial 4K run, and I’m fine w/ that. I’m always happy with a sub 18 minute 4K – I know this one wasn’t, but easily coulda been – I ran it thinking, I’d be running farther than a 4K, so I was saving some gas in the tank. still thrilled w/ an 18:17! have I told y’all lately how much I REALLY miss running, lol?!
my 4K run ends at a major intersection. 150 meters before that is a traffic light. a traffic light which 90%+ of the time shows me green as I approach, allowing me to run through, to run hard straight to the finish. not today. plan B; I have a secondary route if this occurs while I’m killing it. nearing, and I all I see is RED (damn you all to hell timed traffic lights, lol)! at the last possible second … I veer left … to continue making up the necessary distance without stopping. this sharp turn alone costs me a couple of seconds, but due to ongoing construction in the area, not permitting traffic, pedestrian traffic as well as I painfully found out to continue, I unknowingly ran myself into dead-end … AND, as close to a 4K without being a 4K. but luckily, I saw stairs that weren’t part of this blockade, and were left accessible for pedestrians. stairs that ultimately I ran up to finish my final few meters. I know this musta cost me at least 10 seconds on my final lap … as well as a a lot of ‘can you believe that shit’? laughter afterwards, as I admired my run on my Garmin, lol!
I did this once before. Never attempted it again because it was too close to my 12K runs. Figured, if I wanna set a PR, it’d be for that distance. But, knowing I ain’t setting any PRs these days, got into a comfortable cruise control rhythm after 4K (actually sped up for the next 4K), and kept running. Now was about duration – 20+ minutes to go. Final 4K ended as I began. Was a great run! Oh, btw … my other timed hour run – I covered 12.52K. Yep, I bettered it, another PR, lol?!
My fave. The paved path! A man & his best friend … ain’t nuthin’ better!!
Even Steven splits! Again!
12.6K – 1000 cals gonzo! Woohoo!
I LOVE this pace … 1 kilometer at 4:30/km!! I love running 4Ks at it, 8Ks when my body feels it, I’ve even kept the speed for 10K. NOW, if only I were able to run four consecutive 10Ks maintaining that pace (plus tacking on ten minutes for the extra 2.2 kilometers), then I’d be onto something! For the time being, dancandream, eh?
I needed it! I’d a rough go of late, with missed training and illness, it really has been a struggle. Today’s run was reconfirmation!
After my fast 4K accomplishment, jogging home at a relaxed, comfortable pace finishing up my running, was in order. Near the end, I was waved down by an old lady using a walker thingie with wheels. She was looking for an address, I offered help, but with her advanced age, and needing assistance walking … and more importantly knowing she’d have about 1 kilometer more to go pushing, supporting herself on that old-fogey stroller thingie, I asked, “how far can you go?” … “as far as I have to” was her speedy smiling reply. You go grandma, I thought, lol! And, not one to miss an opportunity, she took a moment to solicit me with some religious crap (pamphlet/literature). Naturally, I took it and thanked her kindly … I didn’t want her to think that her long life spent peddling fantasies were in vain!
map to heaven – just what I need, lol …
happy w/ the sub 18 … not so much with lengthening splits …
Not that July, or August weren’t filled with good runs – they were. Seems like in September, I kicked it up a notch, and was particularly good. I set five PRs during the month … all within a nineteen day span! Plenty chuffed with myself!
Sept. 5 – 1M – 6:23
Sept. 6 – 10K – 45:12
Sept. 14 – 5K – 21:44
Sept. 16 – 4K – 17:05
Sept. 23 – 21.1K – 1:41:03
… at times I mean. Finding time, finding motivation! Didn’t have a chance to go for my run early this Saturday morning (as I prefer), and when I got back home after errands/appointments … I mentally struggled with missing a day, but I pushed myself, and still changed into my gear and hit the road … and STILL killed a 4K! But, throughout it all, didn’t feel strong, felt a bit weak in fact … and realized, it’s 1 o’clock in the afternoon, and all I’ve put in my belly today was coffee?! No nutrients, no protein, no nourishment … no wonder!! I was running on fumes … did I say I killed it?!
here’s my record run – ALMOST cracked the 17 minute barrier. honestly, don’t think i’m capable of giving more than i did today.
we decided to paint. paint the garage door. i hate painting. but, the day was PERFECT … sunny, breezy, about 18°. plus, that shit was like clam chowder, like tapioca pudding … so i don’t really consider it painting, more like globbing on thick shit, lol. and OMFG, Tiff picked out the most gorgeous colour (Behr’s antique white 1823u from Home Depot), semi-gloss … the premium plus w/ primer. we def have the best looking garage door in the neighbourhood.
picked up the italians from the airport. drove them home, had the best time listening to their experiences/vacation stories. late evening, went out for dinner, and ’cause of boy wonder’s clout, the bill for the WHOLE dinner came to a whopping $7 + tax … I was charged for only ONE beer, lol!! suffice it to say, we left a huge-ass tip. it’s either the cheapest dinner we ever had, or the most expensive beer of all time, lol. was a great day, a great week-end.
tomorrow – stay tuned. big birthday bash!
… really don’t know what I was thinking these last couple of days?! Yesterday was in the 40s, and in the 30s as I awoke … yet, I still run, and STILL KILL IT!! A 17:52 4K in this energy-sapping humidity, I’ll happily take that time till the cows come home!!
Plus, Tiff K & I sucked it up for these couple of Indian Summer days, absolutely REFUSING to turn on the A/C … unlike our zealot A/C using/loving next door neighbours who have that fecking thing cranked all seasons, sans one. I know, MORE stupidity,eh, lol?!
and, only 40 seconds off my PR; CRAZY EH?
4 second separation splits!
feels like 33° – yep, sticky hot!
I PRed it last day of August, with what I thought was unapproachable time for at least awhile. I was wrong! I busted out, running hard the whole way, bettering my mark by nine seconds … that’s HUGE! I know my 1mile runs are helping me tremendously, teaching me to establish a quick pace … and then I try like hell to maintain it for the duration of my run. Man, still stoked (was yesterday’s run – am one day late posting) … after my recent 10K (3 days earlier), this def ranks as my second best run! Run Dan, run!
new 4K PR: 17:12
quick splits: again, a 5 second separation
Had two pretty good runs today. Must admit it wasn’t easy, but I persevered. My 4K was sub 18 minutes, which is always a good thing, but as I said, I really had to fight to get it. After walking/light jogging, and nearing my 1 mile run starting point, I said to myself, just run all six fractions evenly/equally (or, at least try to), and see what happens. Normally, for the mile … I start sprinting like a bat outta hell, trying to hang on (lung burning survive I mean, lol) till the very end. I’m thrilled I changed my strategy, I ran the mile … and, I’ll be honest – I felt as if I was jogging (at a quick pace albeit) it … and I STILL only missed my PR by 12 seconds!! One day when I’m feeling stronger, will approach my 1mile run exactly the same way as today, and I know I’ll def PR. I’m still experimenting/learning new/different things with running. And don’t forget y’all, I’m a newbienovice to the game … I’m a greenrunner, lol!
pic taken between my 4K & 1mile runs
… was a beautiful, breezy, 15° sunny Sunday morning! And nope, ain’t smiling … you can’t make me, lol!
… have been making incremental progress! I’m happy where I’m at – 6:23 … but now I’d love to lower my time to 6:10 – 6:15 … THEN, I’d REALLY be happy where I’m at, lol!
Today’s effort came on the heels (a mere eight minutes later) of another super-quick, sub 18 minutes 4K, a great run by its own right. So all things considered, another awesome day of running … am chuffed as fuck again!!
my (current, lol) PR – 6:23
Wow, I amazed myself. Lord knows I needed a great day, my endurance and pace have been suffering lately. And my 4K is tough for me to improve upon, since my old time was fast, but I bettered it by 5 seconds. AND THEN, fifteen minutes later … I surprised myself lowering my mile to 6:31 (an 8 second improvement). I still can’t believe I had enough left in the tank after those grueling, energy sapping four kilometers?! Oh, and am also surprised since it’s very humid (feels like 30°), and the air feels so thick, making breathing difficult. Like I said, wow … chuffed again!
5 seconds separates all 4 splits
my six & a half minute mile
post record runs & showered … bonus pic, lol
My 4K run was only 13 seconds off my PR. My splits were consistent – strong and steady. And, I wasn’t done yet … I also duplicated yesterday’s mile run to the second. Well, it was, until RunKeeper decided to tack on an extra second while making its final adjustment. Oh well, lol!
This PR won’t last long