Showing posts with label rest run. Show all posts
Showing posts with label rest run. Show all posts

Monday, March 12, 2007

A great run to build endurance

My hour run on the Jordan River Parkway was very nice. I ran at a comfortable pace and enjoyed the beautiful day! The temperature was in the mid 70s, and it was too hot for running :) I'll have to take extra water with me on Wednesday for my two-hour run. I normally drink 20 oz of water on that run, mainly because I swallow an e-Gel pack, and that is the amount of water specified by the manufacturer of e-Gel. I think on Wednesday I'll take 32 oz. so I'll have some water to buffer the higher temperature. Yes, Spring is here!

Monday, February 26, 2007

One-hour rest run replaced by half-mile walk

Not long before sundown, I left home for an one-hour rest run. I ran two steps and realized that my right ham was still tight from my Saturday workout. I stopped and walked for half a mile to loosen up, and then I drove home. I take tight muscles seriously, because they are a precursor to injury.

I explained in my Saturday post that my right ham tightened up while I was running intervals. I also explained that the tightness seemed to go away during the evening, and I thought the problem was resolved. There was no pain connected with the tight ham, and I could walk, and did walk a lot on Sunday during my normal activities, with no feeling of tightness of the ham. However, today after two steps into my run, I could feel that the ham was still tight.

After I was home from the aborted run, I felt both hams. The left ham was soft and pliable. The right ham, though, was hard. I had done a lot of stretching of my hams on Sunday and today, but I hadn't felt the hams and thus didn't realize that the right ham was still tight. Walking is a lot less stressful on my body than running, and the tight ham was able to handle walking but not running.

I'm not very worried about the ham. There is no pain with it, only a feeling of tightness and hardness. I aborted the longer run to avoid risk of injury, and I substituted a short walk to help loosen up the ham and my body in general.

Tuesday, February 20, 2007

A nice hour run in the dark

I was late getting out to run today. When I started the run, the sun had set behind the Oquirrh mountains, and most of my run was in the dark. Because the tunnel under 10400 South is flooded, I parked south of the tunnel so I would have a clear path all the way to the tunnel under 12600 South. Of course, since my run was only an hour, I didn't go that far. In fact, I only ran about a mile south of my parking spot and half a mile north, and I looped that distance. There was plenty of light from nearby buildings and parking lots, and I could see fine.

There was a 10 mph south wind blowing. When it was a tailwind, I felt fine and ran without a lot of effort. When it was a headwind, I had to exert more effort, and I felt a little colder. The temperature was 36 (F), giving a wind chill of about 23 (F). I had my normal three layers that I wear in the winter.

I enjoyed the run. The area was quiet and peaceful, and I only saw three other people. One was a runner and two were a young couple walking home or somewhere. My wakeup HR was 45 this morning. I've been sleeping well for the past couple of weeks, and I had a short nap this afternoon.

Monday, February 19, 2007

A nice half-hour rest run

My wakeup HR was down to 51, so that was a good sign. I felt pretty good during the morning, but when I started to run, I could tell I was tired. I cut my run in half. I timed myself during the last mile. I finished the first half of the mile in 5:30. That was too fast for a rest run, so I slowed down and finished the full mile in 11:20. That was a pretty good pace for a rest run.

Monday, February 12, 2007

A nice rest run and litter pickup

Even though my wakeup HR was 52, I ran for an hour on the Jordan River Parkway and really enjoyed it. I had quite a lot of energy but not as much as I had last week. While running, I did my weekly pick up of litter. There is still some litter left, but most of it is gone, and the path is a pleasure to run. I didn't run any cadence drills today, and I didn't put in a kick at the end of the run (wanted to minimize the stress on my IT Bands).

There were quite a few walkers, some with dogs, and a number of runners. I only saw one biker and no skaters.

Tuesday, February 06, 2007

A less energetic but ok hour run

I ran for an hour on the Jordan River Parkway. This was a rest run with no speed workouts, and I went at a comfortable pace. I felt less energetic than yesterday, but it was an ok run. The sky was sunny, and the temperature was in the mid 50s (F). I wore a regular T-shirt as my only layer. I practiced my gliding when I slowed to a walking break, and my stealth running. I didn't, though, give a kick at the end of the run. Most of my running is now stealth running, and I'm practicing running with a lighter touch.

My wakeup HR was 48.

Tuesday, January 23, 2007

Better than yesterday

Today was a repeat of yesterday, only I felt even stronger and ran a bit faster for my comfortable pace. In the hour I covered 5 miles instead of the 4.6 miles that I've been doing. The temperature when I left home was 28 (F), although a couple of hours earlier it peaked at 37 (F). Last night was a low of 15 (F), same as the night before. I forgot to take my wakeup HR this morning :(

I threw in a nice kick at the end. A bit faster and a bit longer than my other kicks so far.

Monday, January 22, 2007

Another great hour run

My wakeup HR was 52 and the outside temperature was about 15 (F) when I got up. I waited until midday to run, and the temperature was in the low 30s (F) during the run. Lots of sunshine and no wind. We had a couple of inches of light, fluffy snow yesterday, but the Parkway path was clear, dry, and free of ice. I had a great run. I felt good and enjoyed being outside in an almost perfect winter day.

Tuesday, January 09, 2007

Another great one-hour run

I ran for an hour on the Parkway and really enjoyed it. The temperature was in the mid 30s (F), the sky was clear with no clouds, and there was no wind. A lot of people were on the trail, and it was a great experience! My wakeup HR was 52. I had 8 1/2 hours of good sleep last night.

Monday, January 08, 2007

An enjoyable hour run

I ran for an hour on the Jordan River Parkway. This was my first run since last Wednesday, and it felt good to be out. The temperature when I left was 32 (F) and was probably in the mid 30s when I returned. The sky was overcast, and there was no wind. A beautiful day! I ran at my comfortable pace which was about 12-minute miles. My wakeup HR was 55 due to not getting enough sleep the past two weeks.

Wednesday, January 03, 2007

It's been a week since I last ran

My previous run was a week ago. I thus decided to make today's run a short, slow "warmup" run. I ran two miles (25 minutes) along the Jordan River Parkway. It felt good to get out again. The temperature was in the mid 30s, and the sky was overcast. We're expecting rain or snow tonight.

Monday, December 25, 2006

A wonderful run on this beautiful day

I had a great run for an hour this morning. The temperature was 33 (F) when I left and 40 (F) when I returned. The sun was out, ice was melting, and it was a great morning to be outside. I felt more energetic this morning than I have for the past month, and my wakeup HR was down to 49 this morning. I ran at the comfortable pace I've been using all week, and I really enjoyed the run.

Wednesday, December 13, 2006

Another hour rest run

Normally I run a two-hour medium run, but today I felt tired and reduced the run to one hour. My wakeup HR was 49, and I felt pretty good throughout the morning and early afternoon, but as soon as I started running (about 3 pm) I could tell I was tired. There was a headwind (5 mph) going out.

I picked up litter during the run, and enjoyed being out, even though I wasn't full of energy. The temperature was in the mid to high 40s (F). I wore long pants, which was a mistake, and I got quite warm during the run (taking off my windbreaker helped).

Tuesday, December 12, 2006

A slower but nice rest run

I ran an hour along the Jordan River Parkway and enjoyed myself. My wakeup HR was 54 due to not enough sleep Sunday night (a phone call woke me up and I couldn't go back to sleep. The call was a wrong number), and I could tell I was tired. So, I made it a "real" rest run. The temperature was in the mid 30s (F) during the run, and the sky was cloudy with a 5-10 mph headwind going out.

Tuesday, December 05, 2006

A tired hour run

I ran my hour today, but I was tired and went slower. I was tired during my sit-ups and knew I would be tired during my run. My wakeup HR was 52. The temperature when I left home was about 40 (F).

Friday, December 01, 2006

This week changed from a lower-mileage week to a rest week

In my previous post, I explained that I didn't get a lot of sleep Monday night. On Wednesday, my wakeup HR was 52. On Thursday it was 56, and today it was 54. These changes in HR are normal for me when I don't get enough sleep. I'm hoping that the change from 56 to 54 indicates that my wakeup HR has peaked and is now going down. I've been sleeping well this week, and my wakeup HR should start to come down. If goes down some more tomorrow, I may do a slow half-hour run in the morning.

Wednesday, November 29, 2006

A restful half hour in the snow

I ran for half an hour on the Jordan River Parkway. There was about an inch of "lake-effect" powdery snow on the ground, but I had no problems since loose snow isn't slippery. I thought I might be the first one out this morning, but there were a lot of foot prints and dog prints in the snow indicating quite a few people were out before me. The only person I saw was another runner. Lake-effect snow is from moisture from the Great Salt Lake being condensed into snow due to cold air passing by.

The temperature was 15 (F) when I left home, but the sky was almost clear and sunny. A beautiful, winter day. My wakeup HR was 52, slightly higher because I only got 5 1/2 hours sleep night before last due to working on a problem with my domain (I have four web sites sharing that domain, including my running site, and I wanted to get the problem fixed).

Monday, November 27, 2006

Going back to four days per week of running

Two weeks ago I added a fifth day of running and have it up to two miles. However, I've been reading about getting sufficient rest. Jeff suggests that runners over 55 only run every other day. I've done well on four days/week, and I think I will abort the fifth day and only run four days per week. That gives me a 33 mile/week schedule, which is sufficient for half-marathon training, especially at my age.

Rest day today

I was pretty tired on Saturday, so I'm taking a rest day today. I'm hoping to run the remaining four days of the week, but the mileage will be reduced.

Thursday, November 23, 2006

Added another mile to my 5th day

I ran a restful two miles this morning on the Jordan River Parkway. I could tell I was still a bit tired from my two hours yesterday. My wakeup HR was 48 again, and I felt ok. Tomorrow is a rest day, and then my long run on Saturday.