Sunday Recovery

Seeing as how I didn't need the miles, I decided to do a really easy, really short 4 miles this morning. It was great. I went slow and just enjoyed the scenery.

My friend Paul did the Marine Corps Marathon this morning and he just finished not long ago with a time of 2:54:25. Congratulations Paul on a great performance.

Chilly 20

It's 6:30 AM Saturday morning, dark and cold as can be. Most Raleigh residents are sleeping comfortably in there beds, but where are the RRO guys; gearing up and preparing for a twenty mile run out at Umstead State park. I met up with Sam, Jim, Ben and John this morning to go for a little jog. I was a little dismayed when I walk up to my car at the house and find frost on the windshield. As we left on the run all I could think about was how cold it was and how the longer we went, the more numb I was getting. Come to think of it, I don't think it ever got any warmer even when the sun came up. It might have even gotten colder. Anyways we finished the run and though I was tired and could not feel any part o my body, it was a great run. This will be the last long run before the marathon in 2 weeks. I was happy to see that there were no big problems. Shoes felt great. Legs felt great and I felt like I am mentally ready to do the race. The closer it gets, the more excited I get about finally running it. These next two weeks shouldn't bring any thing too hard in terms of training. Time to freshen up the legs for the race.

8 Mile progressive Run

Tonight we set out to do what was supposed to be a progressive run in which we progressively get faster as the run goes on. I guess you could say it was progressive, but we really went the same speed for the first 4 miles and ran at a faster speed for the last 4 miles. Either way, it was a good run. It was a bit chilly and it got dark quick, but that's how it is these days. I'll probably have a light day tomorrow and I am planning to do a 20 mile run on Saturday with the guys.

Everyone seems to be getting excited about the Richmond Marathon. The RRO group has a pool going on as to who will rank where in the group during the run. It looks like we will have around a dozen folks representing the group for the race. It looks to be a lot of fun.

1x3, 1x2, 1x1.

Tonight the group opted to stay away from the track for some interval work. We did one 3 mile, one 2 mile and one 1 mile, with a recovery in between each. It was cold dark and windy for the workout. Not your first choice for a speed workout but it wasn't that bad. This was the workout I needed to shake out Sundays race from the legs.

Half Marathon Pics

Heres a few pictures from the half marathon awards.

Jim

Sam

Fila Chris

Race Results

Easy Monday

I did an easy 8 miles this morning. Just wanted to shake out the legs after the half marathon yesterday. It was cool and overcast this morning. I felt pretty good. Had a little soreness from the race but nothing to be concerned about.

Inside-Out Half Marathon

Today I competed in the Inside-Out half marathon in Cary, NC. It was quit chilly and perfectly clear. Perfect racing weather. Raleigh Running Outfitters was well represented with over a dozen runners between the half marathon and the 10 K. I finished in sixth place with a time of 1:18 and some change, bettering my half time from three weeks ago by three minutes. Taking it easy for a few days after the leg problem on Wednesday seemed to have done it's job. My legs felt great during the run and there seem to be no post race problems. It was great to see everyone out at the race. Three more weeks till Richmond!

The Fright Night Run

It's not even Halloween yet and we are already running into some freaky runs. Tonight I ran with the RRO group out at Shelly Lake. We did an 8 mile easy run that saw the group splitting up at the halfway point and taking two separate ways back. On the way out we encountered a bat in the tunnel we pass through and all I'll say is Ben and Fila Chris ended up screaming like little girls. My leg was bothering me for most of the run. Oh yeah, my right leg decided to flare up a little bit after my easy 8 mile run yesterday. I have no clue. Anyways, it was still a fun run and we did the last 3 miles in complete dark. That can make things interesting. I'm looking forward to some more cool weather this weekend.

Wednesday

I just got back from an 8 mile easy run. I know, it seems a little late in the day to be doing my run but when you work in restaurant, it's easy to run any time of the day. Legs were a little sore from last nights workout but it only took a couple of miles to shake them out. Looks like the weathers going to be nice for the half marathon this weekend.

Four By The 2 Mile

Tonight's speed workout had us doing four 2 mile repeats with a quarter mile recover between each. I'm not going to lie. It was a hard workout. I did the workout with my buddy Sam. We were both holding strong for all four of the repeats and Sam even put in a little bit of a kicker at the end of the fourth. Our times were 11:35, 11:31, 11:21 and 11:15. I'm pretty sure Sam was faster on the last one, but I'm not sure what his time was. Sams really good to do speed workouts with. He pushes you all the way to the end to make sure you do it right.

Easy Monday

This morning I did get to my run until about 9:30. It was cold outside, we left the windows open last night, and I did not want to get out of bed this morning. It felt good to sleep in. I did an easy 6 miler with some striders thrown in at the end. Ben had done some striders at the end of our long run yesterday and Sam and I had been talking about them. So, I decided to go ahead and some. They really loosened up the legs. I really thought I was going to be lot more sore because my right hamstring was so tight last night. I was pleasantly surprised, however, when I awoke to a body that did not ache.

22 Miles And Love'n It

Today Sam, John, Ben Shane and I did a 22 mile run. It was, to say the least, awesome. The weather was great. The pace was great. The jokes were great and all in all it was fun. Mike and Paul joined us for the first 15 miles. My legs are a little sore but it's that good kind of sore. You know, when your body is sore but all it really does is reminds you of what you have accomplished. I guess you might say it's part of the runners high. After we finished the first 20 miles it took a little leg twisting to get everyone to do the last 2 miles, but they gave in quickly. Sam informed me after the run that we have a bit of a doozey coming up for the speed workout on Tuesday. I guess all I can do is recover before hand and optimistically look forward to it.

Happy running and I hope everyone is enjoying this beautiful weather.

Saturday Double Run

Today I did a total of 14 miles. Eight miles in the morning with the guys and 6 mor in the afternoon by myself. The morning run was a little chilly, but Jim was looking to do a little bit of tempo, so we warmed up quick. The afternoon run was easy and the weather was great. Hope it stays like this for our long run tomarow.

This has nothing to do with running but I thought I would share it with everyone anyways. This is a nice little picture of my buddy Sam at his finest. Feel free to share it with everyone.

It's Just called North Hills

Tonight we did a brisk 10 mile tempo run. We went out the Greenway from the store to the 5 mile marker. We then turned around and went back by way of North Hills. Once we hit North Hills it was all out the entire way back. Jim started the pace increase and Fila Chris, Sam, Ben (aka The professor) and I finished it. We had a few new guys with us and luckily Jim and The Eagle Waited to make sure they got back to the store. I think they were taken a little off guard by the hills on North Hills. Sam and Fila Chris said they were just letting me take the lead and drop them, but I'm pretty sure they couldn't hang.
Fila Chris has decided to join us for the Inside-Out Half Marathon next weekend. I guess we'll finally see what he's made of.
Today was the first day in 9 days we have seen the sun. I had almost forgotten what it looked like. Fall is definitely here. No more shirtles runs in store, I guess.

Two by the Three Mile

Tonight's workout consisted of two 3 mile repeats with a 1 mile recovery in between. We did the first 3 miler in 17:46 and the second one in 17:36. I felt rather good during the workout. It began to drizzle a little bit during the second repeat (Not good for the glasses).
As we get closer to the marathon our speed workouts are moving to longer repeats, less repeats and times closer to that of our desired pace during the race.

Easy Monday

I did an easy 5 miles this morning. I was very surprised by my run. I was feeling rather frisky and kept the pace a little faster than I normally do. Maybe it's the cool weather. I'm not really sure, but it was nice.

Long Recovery

I met up with some of the folks in the running group this morning to do a long easy recovery run. We left the store at around 7:30 and did 15 miles. The entire time I was running my legs felt like led. But they feel great now.
I am looking forward to a good week of training. Hopefully it will dry out some after all this rain we have been getting. I am hoping to get in a lot of miles this week and some nice weather would make it a lot easier. But if mother nature decides not to cooperate, I'll just have to make do with what I get.

Race Day

Today I participated in the Cannonball Half Marathon in Greensboro, NC. I think we maybe had about 3 miles of no rain. The remaining 10 had everything from drizzle to complete down poors. Paul, Ben, Sam, Heidi and I were there representing Raleigh Running Outfitters. Ben Got third overall, Heidi was third female overall, Paul was second masters, Sam was first in his age group and I was first in my age group. All-in-all, I think that it was a pretty good showing for RRO.
My time was 1:21:13. That was a couple of minutes behind what I wanted to finish in, but I was still stoked about my time. It felt really good to be out there putting my training to the test. I'm starting to get the marathon itch. Only five more weeks until the Richmond Marathon.

Geared Up!

Today I did a quick easy run just to loosen up the legs for tomorrows race. It was still raining of course. I'm pretty sure it is supposed to rain the during the entire race as well. I'm actually looking forward to it. Rain can make for some really fun racing.

I Think It's Raining?

Tonight's run was a somewhat relaxed 8 miles on the Raleigh Greenway trails. That tropical depression or what ever it is by now is moving through dropping some much needed rain. Rain always seems to make for interesting, but still fun, runs for our group. Jim and Sam were up to their usual antics of splashing everyone by way of the puddles. It only took one leap into the soggy ammo to draw the entire group in. Before we new it, war had been declared. With the lack of rain these past few months and our obvious immaturity, it only took but one puddle to pull everyone of us back to our lost adolescence. I have come to appreciate runs like these. When your in the middle of a really crappy day and it seems like nothing else could go wrong, you remember runs like these and it reminds you not to take things too serious and that serenity is only one run away. Happy puddle jumping!!!

Soggy Run

I did an easy recovery run this morning. About 5 miles I think. Just felt like shaking out the aches and pains from last nights track workout. It was a bit of a soggy run however. I think that front that's supposed to bring us some much needed rain is finally moving in. Cooler weather is coming!

Five by the Mile

Tonight's track workout took us back to the 1 mile repeats we were doing a couple of weeks ago. We did five 1 mile repeats at slightly faster than half marathon pace with a 600 meter recovery in between. The workout was great. No problems with the legs (Knock on wood) and I felt great. I guess I will be taking it a little bit easier for the rest of the week in preparation for the half marathon I am doing this weekend.

Easy Monday

I did a 5 mile recovery run this morning. Decided to step up the pace a little since I did not have that log of a run on Sunday or Saturday. I will be doing the Cannon Ball Half Marathon this weekend in Greensboro, NC. I am really looking forward to the race. It should give me a good measure on where I am in terms of getting ready for the marathon.

Holding Back

So, I know I said yesterday that I was looking to do 15+ miles on my run today. Well I got out there and I just wasn't feeling it. Sam, as he usually does, tried to talk me into 20 but I decided to cut it off at 13. It sill puts me at 25 miles for the weekend which is about what I wanted to do. There where a few spots in my legs that felt like the were becoming a little tweaked and I decided I did not want to chance at this point in my training. Even though the competitive side of me wanted to give into the extra miles, my body was saying not to.
On a good note, the weather was great and we got to run in the 60's. It felt almost cold this morning when we started the run.

Fall Cometh!!!

Met Sam and The Eagle out at Umstead this morning for a rather delightful 12 miles. We did the same course as last Sunday just in reverse and minus a 6 mile loop out to the NC Art Museum. The weather was cool and the pace was easy. It seems like these longer runs are getting easier every week. Might just be the cooler weather, but I'll chalk it up to my training.
I've got a long 15+ tomorrow back out at Umstead. The weather should be nice and I'm really looking forward to it.
On a side note. I got to open the windows and turn the AC off for the first time this weekend. The first signs of fall are a beautiful thing!