Final stretch before the 10k

I had planned 2.5 miles today and 3 on Thursday, but I was feeling so good today, I did the 3 miles today.  I think it might be better to ease up on Thursday, anyway, since my 10k is on Saturday.  Also, the 2.5 miles might be on a treadmill, so I'd rather not go far on that.

It was a beautiful day for a run.  Mid-fifties, medium wind.

I increased my cadence to the next notch and used a 163bpm Podrunner podcast called Tiger by the Tail.  I love when this happens.  As I was starting my last stretch up a long incline, the mood intensified.  It felt like it sped up, but it didn't.  I did, though!

1 bunny

Nice fast-ish run!

It wasn't raining today, yay!  Although, I did feel a few drops.  It was so humid and hazy, I think they kind of materialized out of the air not too far above me.

I felt like I was taking it pretty fast, but that felt good.  My average heart rate was 162 over 2.5 miles running section. Funny, I also ran to a 162bpm Podrunner podcast!

I averaged 10:21min/mile.  Not too shabby for me!

162 bpm

After being a bit under the weather for a while, I got out this morning for my three mile run.  I had wanted to do it yesterday, but my head still felt funny.  It's not 100% now, but it's getting better.  It's starting to feel like a sinus headache, which is strange.

Anyway, I decided to dress more warmly to simulate the likely temperature I will be running at in San Antonio.  However, my plans were foiled.  It turned out to be cold enough to actually need the warmer clothes.

I ran to a 162bpm podcast this morning, taking it up 2 bpm.  I ran 3.1 miles (5km) in around 33 minutes.  Not bad for me.  In an actual race, I'd probably run faster, so training at a pace that is around what I've raced at is a good feeling.  I don't know when my next 5k will be, but maybe I'll be able to break 30 minutes in my lifetime.  My footstrike was still mostly midfoot.  I did notice a tendency to try to lengthen my stride and hit with the heel every now and then. Maybe I was getting tired.  I think I can still take it up another few bpm.  I'll probably drop back to 160bpm for my long run on Sunday, though.

Another micro-notch faster

Today's run was at 160bpm, Mass Transit from Podrunner.  My goal was 2.5 miles.  I did a little bit more than that:  2.77 miles at an average pace of 10:35 min/mile.  It felt great.  I felt like I was flying.  I am really noticing the mid-foot strike now.  I hardly land on my heel at all.  Interesting.  So far, I haven't noticed any negatives with this increased cadence.  I'm already about 5 bpm faster turnover than before.  We'll see how high I can go.  I'll probably drop back a few bpm for my long run.  No need to overdo it!

After I got home and started eating breakfast, I started feeling sick.  I hope it goes by quickly so that I can keep with my training schedule.

13 bunnies (!)

Time for a break?

It was a beautiful morning for a run.  I got out for my scheduled 6 miles and it felt great.  I did start with a Gu gel and had one with me, too.  I probably should have used it after 4 miles or so, but I didn't.  Afterward, I was rather tired and a bit achy.  I'm glad I didn't plan to do more than 6 miles.  Actually, I ran 6.2 miles.  I got almost exactly the same time as I did from the 10k run I participated in last fall.  That gives me hope that I will do well at my next 10k, since I expect that one to be rather flat.

Later in the day, I took a 1/2 hour nap, which seemed to help.  I might do yoga or something light tomorrow morning, rather than pushing again.

This morning, I used a 158bpm Podrunner podcast called Relayered and then some of the next podcast in my mp3 list, a 159bpm mix called Activator.  I averaged a 10:44 pace, which I'm pleased with!

At one point, I turned a corner to see 60-70 Canada geese in a nearby field.  That was quite a sight.

159 bpm

Today, I picked up the cadence another notch, running to a 159bpm Podrunner podcast called The Road of Excess.  The run felt great, but it almost didn't happen.  Even though I got to bed on time last night, I was really tired this morning.  I didn't want to get up and when I got up and got downstairs, I wanted to go back to sleep.  So, I ate a Gu gel with a little caffeine in it.  As I was getting ready on the couch, I almost went back to sleep.  But, I already ingested 100 calories in the name of running, I couldn't back down now, right?  Plus, my FR305 was already outside collecting satellites.  I told myself I had to at least walk around the block.  Of course, once I got out in the fresh, 62F weather, I was ready to run.

The increased foot turnover did seem to have the effect that people said it would.  My footstrike did seem to be more midfoot than it normally would be at a slower cadence.  It wasn't hard to keep that cadence, but I think I felt my leg muscles being a little more tight than normal.  I'm debating whether my long run this weekend should increase again or stay here.  Maybe I don't want to add distance and foot falls?

I just downloaded a lot of archive Podrunner podcasts at higher beats per minute.  Before, I didn't grab many of these because I didn't see a need!

I had planned on 3 miles today.  I ended up in front of my house at 3.1 miles, so I thought that was a nice "round" number!  My average pace was 11:08min/mile.  Somehow, I thought it felt faster than that. 

2 bunnies

180bpm?

I was reading the latest issue of Runner's World magazine last night.  There was a blurb that mentioned the "ideal" foot turnover is 180 times per minute.  That translates to keeping time with a 180bpm Podrunner podcast.  Really?  I've been running to podcasts in the mid-150's.  I'm not so sure about that, but I decided to give it a try.  I used the next podcast I had up 1bpm from my last one. I figure it's not great to jump too far forward.  I ran to a 157bpm podcast called Native Suns.  I better download a few more faster ones if I'm going to try pushing it up a bit.

Since I was planning only a 2 mile run, I pushed myself a bit more than usual and ended up averaging 10:37 min/mile.  Not bad for me!  I also ran a course that had me reaching exactly 2 miles (plus a ~0.14 warm up walk) right in front of my house.  The engineer in me loves efficiency, so that was very satisfying. 

Only 1 bunny today!