Tag Archives: long run

Long Run Flipside

Strange things can occur on the long run. This past Sunday, I had something of a time altering experience in which I am driven to write about this small happening rather than finishing up the post that I have dedicated to 6 weeks of my training.

Since Running is not everyone’s special interest, I am going to toss up the Visual now and include a couple of definitions. Hopefully, you non-runners who have made it this far won’t fall asleep.

Long Run Stats

I was supposed to only run 18 miles during this run, but I miscalculated when I should have turned around, I ran a BONUS 0.75 miles. I am really only looking at the run up to the 18 mile point. The table shows each mile split (i.e. when I hit my stopwatch – tried to do it at mile intervals), how fast I ran each one of those splits, and how much time it took me overall.

The first 9 miles took me 85 minutes to run (Yellow Square)… that’s 1 hour 25 minutes. That means, on average for the first 9 miles, it took me 9 minutes and 26 seconds to run a mile.

But something happened around mile 11, and something in a good way. The second 9 miles took me 78.38 minutes (Green Square)… that’s 1 hour 18 minutes and 23 seconds. An average mile in 8 minutes 43 seconds. In the industry, that’s called a Negative Split. And it’s a sizeable one too!

You might say it could be the course, but the course I ran was pretty much out-and-back, meaning that I was running across the same terrain. The first half was about as hilly/flat as the second half.

This run was 5 weeks out from the Chickamauga Marathon, but it suggests that were I able to keep my performance up for another 8 miles that I could finish in under 4 hours (my highest goal for the marathon distance). Who knows what it really means when it comes to Race Day (November 10th 2012), but it bodes well.

You non-runners can wake up now…

3 Day Weekend Relativity

I am sitting here with just minutes away from Easter Sunday. Perhaps, we should get the Kids an Easter Basket…. eh, that’s just one MORE thing that they’ll be begging for each year. I know I did. Of course, I am waiting for Easter Candy Monday, 50% and if you wait until later in the week, everything will be 75% off. And in two weeks, Wal-Mart will have BOXES of Egg Coloring Kits for about 90% off. Thank you Jesus for the candy prices and all that other stuff you did!

However, there is part of me that thinks that I need to go to work tomorrow. And what stinks is that I didn’t run on Saturday and since I perceive it as Sunday Night, I feel like I am behind. However, I can run tomorrow morning or afternoon or something tomorrow. I am thinking of something around 15ish… This past week was full of Tempo-y speed stuff.

And another warning… It’s going to be Race Week… that means that there will be more Crap to Win! Stay Tuned! It’s a local 5k, so I should be able to make it to the finishline…

Saint of the Day

Let me tell you… things have been busy for me. In fact, write now, I am writing this remotely from the Planet3rry Global Headquarters when I should be home by now. Computer work for a friend…

So, I have a lot to catch everyone up on… all 15 readers! One of the big things is that I ran something around a 19 miler on Sunday with decent results. I have YET the time to map out the course, much less add my workout to my Buckeye Outdoor account. Which, for March shows me as doing NOTHING… but that’s only because I haven’t had the time lately because my 40hr Job has been busy. Not to bore you… although I am already getting sleepy over it… is that the Stimulus Package that President Obama sent out has gotten OFCCP – a Federal Agency to do some more monitoring of the federal funds in construction projects (bored, yet?). Guess who sends them a list of projects for them to inspect in their area each month? You guessed it… ME! And guess who name is on the print out report? Yup… Moi! And who has been fielding calls from the San Fran and NYC office this week? Uh-huh! And guess how much I can help them? Little to none! It’s a contractual issue that may be resolved this week or at least in the step in the right direction. Oh, I talked to long about my 40hr Job AHHHHH COOOOOTIES!!!!

So, if you follow me on Facebook (because I don’t do the twitter thingie… although ASD Athletes is there… so technically, I guess I am with a degree or two from twitter) you’ll see that one of my recent status updates is that I ran today (Tuesday) roughly 6 miles and recorded a little bit of audio for Gravity@1053′ (my podcast). Just a 10 month hiatus… and if work will slow down enough, I am changing the format to a more “record and DUMP” format. It’s a Unformatted, Unscripted and slightly edited format. I am thinking about doing an ASD Athletes podcast… or rather My Lovely and Talented Wife suggested it and since I like podcasting, I thought, maybe that’ll get me in the groove… because if you can do one… you can kinda do two with not much difficulty.

I am sure there are other things that I should blog about… but I gotta get home.

Double Tapped to the Head

This past week has been a doosy. If it wasn’t one big thing then it was a HUGE thing (or two).

On Monday, I left work early because My Lovely and Talented Wife was sick, really sick. I was gone for most of the day and when I came home around 2 or so, she thought I had never left for work. We put a call in to the doc, based on her sickness ailments, it was looking more bacterial and not viral. I was able to go out and get a Z-pack for her to start her on meds.

Tuesday, I was supposed to run around 10 miles, but it turned out that I spent most of the day ironing out the final detail for the Form 1023 for ASD Athletes. Actually, I went to the post office around 11pm to make sure that it was in the system.

Wednesday was also pretty busy. I went to a networking meeting in the morning as a guest to promote the event at the end of the month. Also to get pledges, this way we’d be able to have an idea for a budget for the upcoming year.

Thursday, I was supposed to run after work, but I had this slight pressure in my left ear. It just wouldn’t go away. So, I decided that instead of running, that I would go to the Urgent Care. Sure enough, an ear and sinus infection. So, I got my meds for that and when I got home, the race directors of the Worldwide Festival of Races had our first conference call for the 4th annual event!

Friday, I was hoping that I would be able to catch up on some stuff, but I woke up late. Too late to take the trash out. Then when I got to work, it was one thing after another. Mid morning, it was a computer crash where I thought I had lost the hard drive. But, Linux to the rescue, I was able to have an operational OS in about 20 minutes and found my dilemma. I will have to try to make my computer dualboot. I think that if I use the web version of my outlook that I would be functional in that enviroment. Then after lunch, it was a meeting with one the head honchos from DC. That lasted until about 2 or so and then I was just getting my day started.

Saturday, I did make it out to run… I had planned to run 18 miles, but it worked out that I would make it back to the van at 15 miles. I stopped there with the intent of running 18-20 next weekend. This way, the step to the marathon, won’t be a big issue, especially if I am running at a slower pace. But when I got home, I was really tired and took 2 naps in the afternoon while I had the kids. Then being uninspired for dinner, we had waffles that I had made before. The Elder was showing signs of being under the weather… confirmed during the middle of the night. I went to bed early as I was really tired. Make that really, really tired.

This upcoming week does have a number of appointments and meetings, but hopefully if everyone is on The Mend, that it won’t disrupt the schedule too much. You can’t just mess up my schedule! Come on! But now I have to play catchup on everything else.

Been Busy

Things have been a little frantic in the P3 Universe this week both at work and at home. I did have a good run on Tuesday that is worthy of a blog post of it’s own (i.e. you run faster when you think vagabonds are after you). ASD Athletes has sprouted wings and is getting ready to take off (more on that later, and you can check the website as well www.asdathletes.org).

They are forecasting some crazy weather this weekend end… 50F and Rain today (friday), 40F and Rain tomorrow (Saturday) and then Snow on Saturday night… so when is a good time for me to get my 16 miles in? I have NO idea. At least not one that isn’t cold and/or wet.

Wages and Tags and Updates… Oh MY!

I woke up with morning at the nape of Dawn… that’s slightly higher than the Crack… HAHAHA.

Actually, it was around 3am and I could not go back to sleep. Thankfully, I had gone to bed early and so it wasn’t that I wasn’t getting enough sleep… it was that I was getting my regular amount. So, to keep my body on a schedule, I went ahead and got up and started the day. I was able to reconcile some of financials that have been lingering around. I even did some organization and straightening of the Workshop (which could be called The Focal Point of Chaos). And even had some domestications of putting some laundry into the washer and the dryer.

Not to worry though, I proceeded to go outside, to burn some more wood. FIRE. ME. MAKE FIREEEEEEEEE. And of course, the Loud and Loveable Skipper Doodle heard me, so that meant some rounds of Fetch… at 5am… in 30F weather. That dog is a MACHINE!

I was worried that I would be too tired today to have a productive evening. After all… it IS Terry day and I do have a long run for my training which I am behind on. I thought that I would be getting something around 16 miles in today… but given that I just did 14 miles on Saturday and I didn’t run yesterday, I thought that I would shift down to 10 miles today. I think I could do a 2.5 clover-leaf (out and back then out and back) on Neyland and 3rd Creek that would be pretty entertaining.

I am not exactly sure how I am going to make the jump to 26.2 miles on March 29th from where I am now. I am toying with backing off the long runs a notch and keeping my training speed the same for Flying Pig (May 3rd). As a result of missing the Strawplains Half Marathon on 2-14. I am not sure that I want to keep the mileage the same, even IF I try to run one of the long runs at my Knoxville Pacer speed of 12:30 min miles. I think that I will save that for a short distance to get a “feel” for the pace, but keep my endurance runs at the pace that I plan on racing Cincinnati in May. I probably should start breaking in a new pair of shoes… just in case.

I had been hoping to leave work early today, so that I could start my run earlier, but it seems once I started checking a report that has to be sent up to DC, some of the output is wrong. So that meant, I had to cross-check what I had sent the programmer and, sigh, one part of it was my fault… but the other stuff… I dunno. I don’t have a clue how they coded some of the stuff. So, that’s when I thought that I would go for 10 miles today instead… something a little shorter and more managable for the week… and I will have the weekend to get a good long run in… either 16 or 18. I might even try another “run to work” escapade. It’s just so c-c-c-cold (relative) in the morning.

I have been in the mode to Re-tag my MP3 collection. Or I should say, standardize, my MP3 collection. Directories… Filenames… Tags… all OVER the place. So, I am up to “N” right now with the (almost) final edit. I did find a pretty fast way to Rename the File name using the existing Tag AND using the Filename to Tag the MP3 file. I know… pretty crazy… but since I took the time to make the directory structure the same through out my library, this part of the project is pretty easy.

Oh… and I need to update to WordPress 2.7.1. I really just need to upload the files at this point. Yes, I KNOW that you can do it automatically, but I had some stuff that got “overwritten” and so now I need to make some manual changes and some mental notes that if I do the automatic update in the future, there are some files that I need to upload so that all my plugins work.

Well, off to run.


I have been on a RAMPAGE this morning. I don’t know what it is about “this” Monday, but I have been very productive. I wonder if it was the fact that the second I opened up my eyes and saw that we had less than 20 minutes to get The Elder ready for the school bus that my mind engaged the day.

I am currrently using Remember the Milk as my Get Things Done, Todoist, or Task Coach or Jott or Liquid Planner or Toodledo or the other 1.2 Million task managers out there. I don’t know why it has all of a sudden become such a useful tool for me. I think it’s the fact that I could, if I wanted to, send myself tasks via my phone (which I could do with other services) and it would be all in one place. Regardless, it is working for me and I ain’t complainin’

When I had updated my Facebook Status on Saturday, it was SUPPOSED to send the same information here, but it did not. I will have to investigate WHY technology failed me! The run went really well. I was pretty tired in the evening and slept real well. I was very excited that my legs didn’t hurt at all the next day, nor today for that matter. I am sure that they would feel heavy if I was running today, but that’s okay. And I SHOULD be running today, except that in my rampage today, I brought everything but the shoes. I typically keep an extra pair in the car for Running Specific Emergencies, but it’s not there… time to reset the trunk. I am also in the process of trying to repair an older pair of shoes that the sole is worn down but the inserts and rest of the shoes are in decent shape. It’s a problem with my bio-mechanics and my form as a runner. I am trying to see if I can more than 200 miles per shoe ( Running Shoes should last between 300-500 miles depending on the runner).

Another major accomplishment for me that I am doing today is reading my RSS feeds. I am looking at my Reader Notifier and it says 528, which are not ALL people’s blogs. However, it is a good indication that I am making major headway on my blog feeds. This helps my mental health… less to worry about.


I thought my afternoon was DOOMED because I fell asleep at my desk, DOOMED! Usually when this happens, DOOMED, I am just a human form of groginess as I muster through the rest of the day. DOOMED. However, today is a little different. I woke up… wiped the drool and plundered around my desk until I was actually conscious. The only thing that would have woken me faster would have been a Cabury Creme Egg. Wait, make that Two Cabury Creme Eggs!

So, now I am back at it on my rampage of organization and other… stuff.

I do need to decide what distance I am going to run tomorrow. I have to get all my stuff organized for that tonight. Okay… enough of this blogging stuff… OFF to COLLATE!

The Long Run Ahead

Tomorrow, I have on my books to run 16. Although this was supposed to be after last week’s half marathon. I’ve done 6-7 miles here and there, so a jump to 16 wouldn’t KILL me, but I don’t think that I want to commit to that time and distance without having a stepping stone run. I don’t want to disrupt my mental training by taking too big of a leap. Maybe 14 is something that I should consider.

There is 16 miles on the calendar

My Running Calendar has me down for 16 miles today. I don’t believe that is going to happen today. I think what will be more in line will be 6.3 or 8.4 depending on how many laps of Lakeshore Greenway that I will do. I only had some mild soreness yesterday morning and I tried to drink a bunch yesterday. What is humorous, in a cynical kind of way, is that now that my Kidneys are feeling better, my throat is very scratchy. As in “Dare me, Runner! You Run, I will hurt you.”

Since I am a Jedi, I decided to take some meds yesterday at the first signs of some chest congestion. And well, I think that I have made a good stand at keeping this illness that is trying to take me down and take out my kidneys and sell them on eBay. I probably need to sit down and give my training that good look see.

In other running related items that I saw yesterday, Palm is going to come out with a Smarter phone than the Treo and Centro and it has a Runner written ALL over it. It’s called the Pre. I will be naming mine Fontaine. When I get mine in 2015. It’s going to have the fancy-schmancy stuff of the Blackberry and iPhone together, but with some pretty neat features: Magnetic Charging, 3MP Camera, REmovable Battery (if needed), GPL which means that people can write their own applications… kinda like FireFox of SmartPhones.

Off to go get some more water for the kidneys.

When Khaki Cargo pants double as workout pants

Yesterday, being Terry Day and all, was a time for a run… a long run at that! I was hoping to get 12 miles run. With our wintry weather on Monday, I knew that it was going to be cold and since there wasn’t too much melting going on, I was a little afraid that some of the Greenway would be icy.

Despite my planning, I failed to put my sweatpants in my workout bag. So, I was stuck with a dilemma, do I either 1) Run in Shorts, 2) Not Run at all or 3) Run in my Cargo Pants. Since there is very few things that will stop a runner for getting their mileage in, I thought that I would go for the warmest option available… run in Cargo Pants.

The first mile in the cold was fairly brutal. Mainly from the fact that something in my body was not happy. I think it was a combination of being very bundled up and so there was a sudden jump in the heat of my core and that my body was processing some sugar (Gummy Cola Bottles) that I had eaten about an hour previous. So, I felt sick and like I could throw up. I forced myself to make it to the first Mile and then walk 1/4 mile. Shortly after walking, I let out a big belch and felt 1000x better. It was then that I put 2 and 2 together about the condition and how I felt. I decided that I would walk 1/4 of a mile and then run 3/4 of a mile. And it wasn’t that i would do this in a particular order, but that the overall mileage would be broken down that way. For example for mile 3 and 4, I walked the 1st 1/4 mile, then ran 1-1/2 miles, then walked a 1/4 mile. I wasn’t trying to make an interval of it more than I was trying to get my body used to running again. With an abbreviated schedule until Knoxville, I kinda have to stick to my training, because now I have people RELYING on me to run Knoxville. But there was a curious thing about my mileage yesterday and Shirley’s comment from yesterday’s post touched on something that I was mulling over the last couple of miles of my run… and HOW I was going to run 5hr 30 minutes…

Man, 5:30 hours is a LONG time to be on one’s feet running. For someone who usually runs much faster, I think it may actually require some serious time-on-feet training. Are you planning to do a Galloway run-walk interval like I know many slower runners do? That would also certainly add some time to your race

And there’s the rub… I don’t think that I will know who is really going to be part of this pace group until Race Day. So I won’t really know how to run in a lower gear. I use the Galloway (run/walk method) as part of my patent-pending “Marathon Survival Mode”, but even in that case… it’s a sub 5 hour marathon. I have to chuckle at myself because I starting to stress and worry about my race da performance, because this is something brand new to me. It’s always been “Let’s See How Fast I Can Finish This Race” and last year, it was “Can I Survive the Flying Monkey Marathon Just 8 Days After Another Marathon?” And when I have paced other marathon runners (as I did most recently in Rutledge), it has been runners that i have picked up along the way… not runners that I responsible for. And I do feel responsible for these runners, who ever they may be! And I have already started to think about what to do at the finish line, just to add that extra special Terryesque element. I want to be the Pacer with Extra Savoir Faire.