Belated reports

Running is relaxing - that's a blessing that I'd have never anticipated. It calms my nerves, and takes my mind off of much of what's going on around me. I'd have never guessed I get therapy from a pair of Asics.

Monday (7-21-08), I ran by myself at the dam...kind of late. I had to run late to give the sun time to go down. It was still incredibly hot, and humid. It was one of the most interesting runs I've done in a while. I've commented a few times on the interesting/odd people I see when out running, and the commentary that runs through my head when I see them. I learned that sometimes, I'm on the other end of that spectrum. I wanted to run a longer distance since Steph wasn't with me. so I decided I'd run from the West Point end of the dam (through the woods/trails) all the way to the Lanett end, then turn back and run the roads and all inclusive loops. I started about 7:30, so I figured the shade of the woods would be nice, and by the time I made the turn, it would probably be too dark to be off the roads (snakes, etc.). The trail runs are always nice and challenging - challenging footing, lots of hills, numerous switchbacks and ditches...I love it. And it's private...usually. I've never seen ANYONE on the trails while running, but this run, I passed 3 other runners. Admittedly, they were spaced out like they were a family out for a run - no more than about 40 meters apart, but still - they were on the trail with me. I came out of the woods, and I think I startled some of the people fishing from the bank. I crossed the dam and headed for my stashed water bottle. I'd worn my fuel belt with all four bottles and had been hitting them pretty regular in the heat. I'd planned to drink and refill at the Lanett end. I stopped and took off my jersey because I'd forgotten to lube my nipples (yes, I just used the phrase 'lube my nipples'), and two guys walked past me - obviously not from the area. The looked middle eastern, which made the ensuing comment all the more interesting. There I stand: shirtless, drenched in sweat, panting, with four bottle strung around my waist, and trying to refill them when one of guys walks past me and says:

"You look like a suicide boomb-er"

Yes, I spelled it just like he pronounced it. I agreed with him and went on my way, but it hit me that I was the on a different end of the observation that I'd known to be in the past. (chuckling all the way).

8.9 miles --- I hate missing a distance by 1/10s like that.

Didn't get to run Tues, or wed, thursday or friday due to work schedules.

Saturday (7-26-08) - me and Steph went to columbus and ran 6 miles on the riverwalk. That was a great run. It rained on us lightly the whole way and the scenery from the 0 mile marker to bull creek was great. I'll want to run that again, and maybe go a little farther.

Early Sunday run

Steph and I just got back from an early 3 miler (early, because we don't usually get up until 8:30 or later on Sundy - - then ruuussshh to get to church on time).

It was a little tough after the speed work yesterday morning.

breakdown:

mile 1: 9:12
mile 2: 8:37
mile 3: 7:21

total 25:10

Speed work

Me and Steph just got back from a brief speed workout. We did a 1/2 mile warmup, then did 6 1/4 mile repeats (her @ 2:00 target, and me @ 1:45 target). The last lap was tough. Admittedly, I was pushing harder and harder for the last 3 laps - I crossed the last lap @ 1:30 ( 6 minute mile pace) - but about halfway through the last lap - my legs started questioning my sanity. My quads are numb, and will probably be sore tomorrow, but that's okay too.

I'm being so bad, but it's so good!

long easy

Did an easy 6.4 with Steph tonight @ the dam. I didn't time (because I forgot my watch). It was still pretty hot when we went out, but we stashed some gatorade in the woods aroun 2.5 miles, so we stopped for liquids a couple of times. I also made sure to ice my foot when I got back home.

I may do a trail run tomorrow since it's an off day for Steph.

Hills

Didn't run on Monday due to some work stuff, and didn't get in bed early enough to get up for a swim.

We went to the dam last night to run hills. Steph's been wanting to start doing hill workouts, so I took her for her first one last night. We did a short warmup run (less than a mile - about 8 minutes), then we did 10 hill repeats on a pretty tame hill. While it wasn't brutally steep, it was a little on the long side. I could feel myself planing out towards the end of each run, where the incline let up a little. Next time we'll probably do a steeper, but shorter hill to work on getting used to actually climbing.

After the hills we did about a 5 minute cooldown jog after walking down the hill, and stretched.

Sunday run (7-13-08)

just returned from a 6.3 mile run with Steph at the dam. The recent rain has the temp very nice, but it was extremely humid. We took a nice break after 3.25 miles, and we walked a little so she could work out side stitch.

We did the run in 1:09:22 (that includes the time we stopped at the turnaround for about 10 minutes).

The miles broke down like this:

1 @ 9:12
2 @ 9:12 (Cool... consistency )
3 @ 9:16
4 @ 18:53 (This was our 10 minute breath and stretch break at the turnaround - figure about 9 minute mile.
5 @ 10:26 (big hill and walk bread for a side stitch)
6 @ 9:20
7 @ .34 miles in 3:01


All in all, a pretty good run. Really faster than I intended us to go - I was trying to do about 10 minute miles, but I think Steph was feeling a little racy.