Arie's Running Blog

Wanted to do track speed work but the school whose track I usually use is renovating the track, so I went to the Gym. Ran 6 miles in which I entered 4 800m intervals at 5K speed. I also ran the last two miles in a close to a tempo run speed. It felt like a good work out.

0:46:20

This actually concludes my training for the 5M race on Friday. I'm going to either run a slow 3-4 miles tomorrow or just go for a swim in the evening. Given that I have an annoying blister, I'll probably opt for the second option.

7:45PM 80F, 45% humidity. I was planning to swim but the pool was close for some local team. So I ran. It was nice. Still hot but not humid at all. I did a good pace (7:49) and felt good.

0:28:57

The start was 8AM with 75F and over 80% humidity. If you read my blog the last week you know that I said that anything below 37:30 will be cool and below 37:00 it will be awesome. So let me give you the bottom line: 0:36:36 (7:19 aveg. pace) hooooray!!! The gun time was 0:36:39 which probably means it took me 3 seconds to cross the starting mat. That makes sense given the fact that I placed myself not on the first line.

The splits were a bit crazy:

mile 1: 6:49 (as usual starting way too fast)

mile 2: 7:24 (more reasonable pace, some turns and starting to climb)

mile 3: 7:40 (all climbs and pay time for the fast pace at the beginning)

mile 4: 7:22 (back on track in term of pace, no more big climbs)

mile 5: 7:21 (momstly down hill and then the finish line at sight)

On second thought the splits were not totally crazy. 3rd mile was really almost completely up hill. The hills started at about 1.5 and kept going up and up till a little pass the 3 mile mark. We roughly gained 120 feet in those 1.5 miles. Then it sort of flattened till 3.5 and then the net loss of hight begun but it was not all down hill.

So I'm quite happy about the results. I was 13th in my age group which is not glorious (out of 39 males age 35-39). I placed 76 out 387 who ran the 5 mile race.

0:36:36

A tought: It's always so encouraging to see those men and women in their 60s or even 70s running. I just hope that 30 years from now on July 4th 2038 I will run this race again and win my age division :-).

Happy 4th of July to every one!

6:50 AM 70F 90% humidity. There was a huge storm last night so it cooled off a bit but the humidity went up. Anyway, It was more of a "recovery" run after yesterday 5M race. I did 4 loops around east campus is more or less even pace (13:22, 13:05, 13:07, 13:09 per loop). The average per mile pace was 8:00 sharp.

0:52:45

8:30AM 72F 85% humidity. After the 5M race on Friday and after I (for some reason) ran a 6.6M the day after that race, I felt so tired yesteday. Even an afternoon nap didn't make me feel less tired. I eventually slept well last night and this morning I was ready to go running again. I ran the route between the two campuses and the loop around the east campus. It felt good. Not a great time but not bad either (7:52 pace).

0:37:24

Plans for the future: There is a nice 10M race in September but my wife put a veto on it as it is going to be the Jewish new year eve and she's planning a family vacation for that weekend (rummors say it's going to be VA beach). Oh well. So the next one will be a 10K on November 16th in Raleigh. Last year I ran the 5K version but this year I'm definately ready for the 10K. It's a long time from now and it's going to be a long long summer. If plans will change I will do also the 10M in September. It can serve as a nice long tempo run.

8:45AM 75F 85% humidity, light wind. The conditions were pretty bad. I should have started earlier. I did my run between the two Duke campuses and two loops on the East Campus. The pace was good and quite constant (7:55 average).

0:50:43

6:05AM, 68F, 90% humidity. It was good to hit the trail early. The humidity is very high in those early hours but at least it's not hot. I ran two loops around the Duke gold course. Very uneventful.

0:47:59

Gym speed work. I wanted to use the tracks but I had a very late start this morning and conditions at 9AM were quite horrible. I did a total of 5.45 on the treatmill and included 4 intervals of 0.5M at speed of 3:20-3:25 per half a mile.

0:42:00

It's now decided. My next race will be 5K on September 6th. Lots of speed work for me.

6:10AM, 72F and above 90% humidity. I was so wet at the end of the run. The early hour is good in terms of low temperatures but the humidity is at its peek. At 8AM it is actually almost 80F but the humidity is down to about 70% or lower. I am not sure which is worth. Also the trail I'm running is almost totally inside a forest and I think it's even more humid under the trees than it is out in the open. The trail is wet and the land is still warm and the covering trees make is feel like you're running inside a greenhouse. Given that my pace was good (8:13 average). 

0:47:38

My next race is a 5K and I'm actually quite excited to have another chance to try and break my PR of 20:46. My training will include lots of speed work.  

8:30AM 75F 80% humidity. I went to Duke East Campus and did 3 loops (each is 1.65M). It was good effort but I didn't feel like I'm killing myself. The splits were great (13:04, 12:44, 12:33). In mer mile terms: 7:55, 7:43 and 7:36. Pretty good. So maybe I'm starting to re-gain my speed. It's also the fact that I'm making myself to go to bed earlier and also due to the relatively cooler weather in the morning. Tomorrow is rest day and the long run is on Sunday.

0:38:22

6:45AM, 68F ~90% humidity. Conditions were actually quite good. I didn't feel the humidity and the temperature was very comfortable. It was one of the best runs I had in quite a while. I felt very strong. I took a clif shot before the run and I think it did the trick. The pace was very good (7:50 average) and I kept it on the hills as well.

1:19:59

8:15AM 70F, 85% humidity. My legs felt a bit tired after yesterday but it was a good run. I did the two campuses run and a little bit more on the quad of the east campus. It drizzeled a bit on the way back. My average pace was 7:52. I looked at the same run I did in May and then I paced 7:35. Hopefully it's the weather factor.

0:42:07

8:40AM, 74F, 80% humidity, light wind. It was actually (relatively speaking) coll this morning but I was unable to go for a run early. Our little daughter was keeping us awake between 2 and 3 AM last night. I felt a bit tired but of course I went for a run anyway. Took it easy and it felt good. I avaraged 8:06 which is just 10-11 seconds slower per mile than last time I ran this route.

0:51:56

Here is a list of annoying things that a runner can encounter on a trail:

1. A group of people walking and talking not caring they block the whole width of the trail.
2. Some one walking with a dog with the leash in full length.
3. Some one walking with a dog with the leash in full length listening to an iPod (the person, not the dog)
4. Some one walking with a dog with the leash in full length talking on the cell phone (again, the person, not the dog).
5. Someone walking with two (or more) dogs all on full length leash.
6. Someone walking with a VERY friendly dog without a leash.
And the most amazing thing I actually saw on the trail:
7. Two guys walking on the trail, one with a dog on full leash and the other holding a guitar (seriously) singing and not caring they block the whole trail.

6:30AM 68F, 85-90% humidity. Temperatures have been lower in the morning in the last week or so. It had a very positive impact on my pace. I ran my usual two loops around Duke's golf courses. I averaged 8:04 but I ran the second loop faster (8:08 in the first and 8:00 in the second). The run was an effort but also enjoyable.

0:46:45

There was someone on the trail today that, to my oppinion, did a sub 6:30 pace. She ran counter clock wise wile I ran clock wise so I saw her a few times. Wow! I always had hard time imagining how such a pace look like. Really amazing what some people can do.

Gym run. Did 6 miles with three 1 mile intervals in them:

0.0-1.0 @8:25

1.0-2.0 @7:19

2.0-2.5 @8:20

2.5-3.5 @7:19

3.5-4.0 @8:20

4.0-5.0 @7:19

5.0-6.0 @8:10

average pace 7:47.

0:46:43

8:30AM 75F, 80% humidity. Three loops around Duke East Campus.  It was a really good effort but I didn't feel like I am killing myself. The pace was quite good and the splits wonderful. Each loop is 1.65M and I did 13:04, 12:44, 12:33 per loop or in terms of per mile pace that was 7:55, 7:43, 7:36. I think I'm gradually gaining my speed. It's also the fact that I sleep more and the more convenient temperatures in the morning. Tomorrow is rest day and the long run is on Sunday.

0:38:22

6: 30AM start, 75F 95-100% humidity. Conditions were pretty misserable. Humidity was too high. But I averaged 7:58 pace. When I entered home I looked like someone took a bucket of water and poured it over my head. I drank 1 liter of propel with in the first 5 minutes after I came back. It was less glorious than the same run last week when conditions were much better.

1:21:12

6:25AM 76F 85-90% humidity. Recovery run. I felt really tired yesterday after my "long" run. With three kids there is not much opportunity for resting during the day. I had a good night sleep and this morning I still was a bit sore so i took it VERY easy. Did 8:40 pace and it felt really really easy. Toward the end of the first loop my nipples got very sore. I never felt pain in this part of my body. So I ran the second loop shirtless. Never did it before. It felt good.

0:50:14

I bought new shoes last week and I am dying to try them. Probably tomorrow on the treadmill.

6 miles Gym run (8:08 average pace). I wanted to test run my new shoes. I have been running in very ridgid shoes so far because I ove pronate and I have a falt foot. This time, however, I decided to try shoes which give a little bit less support but are also a little bit less rigid. I bought the Brooks Addiction 7. Today they felt OK. It's hard to tell how good they will feel on the trail. I will try them agian on the track on Thursday.

0:48:49

9:15AM start, 80F, 70% humidity. Very little sleep last night and a late start this morning. Did one of my usual routes. Was trying to pay attention to my form during the run especially to "running tall". My pace was quite good for the conditions 8:01. Tomorrow is speed work and I'm hoping to be well rested. As soon as the kids go to bed I'm taking a book with me and going to bed too.

0:42:55

9:00AM 78F 65% humidity. Speed work on Duke's tracks. This is the first time I try these tracks. Amazing facility. I ran the tracks in my son's school and there is no comparison to the Duke's tracks. Soft and very springy and really very well maintained. I did 3 times 1 mileintervals with 0.5 jog between and 1 mile warm up in the beginning and a 1 mile cool down at the end. Total of 6 miles. The intervals were hard I did 6:57, 7:08, 7:08. Slower than I'd like but it was late and warm and I'm happy the third interval was at the same pace of the second.

I ran with my new shows and really liked them. I did 6 miles on the treadmill 2 days ago and 6 today on the tracks and I think tomorrow I will try them on the trail.

0:48:14

9:15AM, 76F, 65% humidity. Relatively convenient conditions. I did my campuses run with two loops at the east campus (8:02 average speed). I was a little sore after yesterday's speed work but also very happy that I insisted on going to the tracks and not doing it on the treadmill. This is the forth week in a row in which I'm running almost 40 miles (given that I do my 10 miles run on the weekend). I'm contemplating a cut back week next week.

0:51:27

6:15AM 72F ~70% humidity. I started a bit too fast so I got tired towards the middle. The last 1-1.5 miles were a bit of a struggle. It's the longest I have ran since my 1/2 marathon in april, so I'm very happy I finished and with the time (average speed 8:09).

1:37:42

8:40AM 78F, ~65% humidity. I ran the trail where it's shady so with the relatively low humidity and still not too high heat, it felt quite good. I did an OK pace (8:08 average) and I am starting to feel really goon in those medium short runs. The first 2 miles are a bit of a struggle but then I get into a pace and it feels good. I also felt quite OK after my long run yesterday. Last week I was very tired but not this week, event hough I increased milage to 12.  

0:47:13

The new shoes feels really good. I'm glad I moved to less rigid ones.  

9AM, 80F, ~65% humidity. Wow that was a hard one. It was so hot and I was fighting to keep a good pace. I averaged 8:06 which is good for this course in these conditions.

0:51:53

It's the 4th week in a row in which I will do close to or over 40 miles and I'm starting to feel tired both physically and mentaly. I am definately going to have a cut back week next week.

Gym. I did a 10K on the treadmill. I didn't sleep much last night and tomorrow I am planning speed work so I was taking it easy today. Ran the first 5K with some slope and the last 5K flat. Over all the pace was good 8:03 on average.

0:49:52

Gym, speed work. I planed to do my intervals on Duke's track this morning but they were closed for practice of some team. So I ended up doing these intervals on the treadmill - which I really don't like. I will have to go back to the tracks at the local highschool. They are not as good as Duke's but they are almost always free. I did 5 times 800m intervals, each at 3:20 each. With the warm up and cool down I ended up doing 6 miles.

0:45:28