Arie's Running Blog

4PM, 68F, 40% humidity. Could not run in the morning so I ended up running in the evening. Due to the clock change I started when the sun was going down and finished when it was already dark. Did 3 times the 3.7 loop and then a little bit more than 2 miles addition in my neighborhood. It was a tough run. I stopped for 25-30 seconds each loop to drink some propel. Tomorrow will be a very easy day. I have a nother week of build up and then a week of taper toward the 10K.

1:48:25

10:30AM, 58F, 60% humidity. Slow recovery run. Yesterday's long run was hard so I took it really easy today (8:23 average pace). The cool air was very pleasant.

0:39:48

 Not a lot to report. Before noon run in my regular route. Was a bit tired and did a 7:57 pace.

 11AM, 62F, 65% humidity, cloudy and windy. I was faster today and my legs felt less tired. I covered the distance in 7:40 pace which felt a bit hard at times. I need to rest well before tomorrow's speed work.

0:40:59

 8:30 AM, 60F sunny. Went to the tracks for some speed work. Did 6 times 800m with 400m jogs in between plus 1M warm up and 1 mile cool down. The 800m were not very strong but not bad at all: 3:14, 3:13,3:15,3:16,3:18,3:19. As you can see I was getting slower by just a little. Easy miles tomorrow and long run on sunday.

0:52:41

10:30AM, 65F, 70% humidity. I got bored with my usual run and changed the route to go through "downtown" Durham. Ended up coming throught the East Campus and finishing the usual way but it was a nice change. Good pace too (7:26). I do need a day of rest tomorrow before my long run on Sunday.

0:44:16

7:00AM 48F sun just shining. It was cold at first but warmed up nicely. Felt not so good at the first 3-4 miles but then it got better. I guess I was too cold at first. The last portion of it was a bit hard but I don't think I slowed down much or at all.  This is the last long run before the 10K next Sunday. Going to taper and take it easy this week. I feel like I need it.

1:46:34

10:30AM, 55F 50% humidity. Excellent conditions. Did my usual route and was able to keep a nice pace (7:44). This is sort of a taper week toward the 10K on Sunday.

0:36:43

10:30 AM 48F sunny. Was cold. I ran 0.75 miles to the bottom of a hill and did 3 hills repeats (not much but it's my taper week). Then I went on to the rest of the run. Over all the pace was good (7:42). I hope weather will be good on the weekend. I want to see if I can pull a 7:30 average pace for the 10K. Easy run tomorrow and then some light speed work on Thursday and I will be pretty much done for this race.

0:36:35

11AM 48F sunny. Went to my usual run and ran it too fast (7:37 average). It didn't feel that hard during but I guess I twisted my right ankle a little bit and it hurts some. I will have to see about tomorrows run.

0:36:10

Right ankle hurts so no speed work today. It is not crucial 3 days before the race. I went to the gym did 10 minutes fast walk on the treadmill with medium incline, 20 minutes on the bike (6mi) and some weights. I'm taking Ibuprofen and trying to rest. I need to retire my current shoes.

11:30AM 60F 90% humidity. Used a break in the rain to put a run. My ankle flet much better so I decided to go ahead and run. I bought new shoes yesterday and they felt great and I'm going to use them on Sunday. I actually did something which was kind of a tempo run. Pace was 7:25 for 4.75 miles and I had still something left when I was done. I have 48 hours rest till Sunday.

0:35:16

2PM start with 52-54F and 40% humidity. Perfect conditions apart from the wind which was quite strong at some parts. The start line was packed and I had to work my way very hard to pass a lot of people in the first 1/2 mile. The course was not easy. From 1.5 to 3.5 it was a constant climb. We also faced some head wind at this part of the course. It flattened some till 4 mile and then it was net decline but with some up slopes on the way. The average pace was just below 7 minutes per mile. Unbelievable.

mile 1: 6:35 (opps)

mile 2: 7:03 (some up hill)

mile 3: 7:17 (all uphill, head wind)

miles 4 & 5 :13:59 (7:00 average)

mile 6 + 0.2miles finish : 8:09 (6:48 pace) (mostly down hill)

Place over all: 75/950

Place in age group (M 35-39): 12/66

I still can't believe my time. It was definately the hardest race I ever done. After the race my older son did the 1 mile run. He's gonna be 8 years old soon. His time was 8:13. I'm very proud of him.

I'm in Ohio. Ran in the hotel's gym. Just 4 miles, nothing special.

0:30:38

9AM, 30F sunny, light breeze. It was a cold start. I did the loop around the golf course twice maintaining a constant good pace (7:50 average). It was a good effort but not too hard.

0:45:27

I am thinking about future races. There is a HM at the end of March that I want to do. At the end of February there is a 20K race in downtown Durham and I think it will be an excellent practice for the HM.

12:15, 42F sunny and light wind. Very fast 4.75 miles. Average pace 7:11. I need to do a switch from fast running to endurance. Will start doing that next week.

0:34:09

8 AM, 27F windy at times. Was in DC for a conference. I ran with a friend. We met infront of the white house and ran down to the monuments, crossed to Virginia on the 14th street bridge. We ran there in the park till we reached the Arlington memorial bridge. We went back to DC on that bridge, then by the Lincoln memorial, the reflection pool and to Washington Monument. Then up back to the White house and from there he continued to his home and I to my hotel. Was very cold at the beginning but it was sunny and we warmed up. The course was beautiful. We did a very comfortable pace (8:11).

1:02:13

This week my training was a mess. Starting from Monday I'm getting back to regular consistent training.

11:30AM 52F cloudy. Two loops around the golf course. Really fast pace for this course (7:35). First loop at 21:59 and the second at 22:01 so I was running a hard even pace. I hope my training this week will be a little bit more consistent.

0:44:00

10:30AM 50F, sunny and windy. It was a nice run in the usual route. I was trying to hold back but did a faster than planned pace (7:37 average pace). I need to gradually transition into training which is more endurance oriented.

0:48:43

10:30 AM, 48F sunny and windy. Went on a different route. From my office to the trail around the golf course and did an extended loop. Was trying to hold back but still did a 7:35 on average. This cold weather is really making me fast.

0:42:30

Nice thanksgiving run. Not too cold and sunny.

8:30AM 40F and raining. It was cold and miserable out there. After 5 minutes it was OK and after 10 I didn't mind but after an hours I wanted to be home already. I did 11.5 miles in a slower than usual pace (8:03). I came home soaking wet. Changed quickly and took a hot shower. It felt so good.

1:32:42