Today was the last day to add mileage for the month, so tomorrow will have the October summary, but as for today… it was a track day. I thought for a second that I would run 4 miles out on the normal course. That was until I decided that since Monday's were speed days, that I could attack on the track. I probably should have ran my normal course, but I did end up running the track.

My intentions was to run 4 miles on the track, or 16 laps, for laps 7-10, I was going to shoot for a PR time for me in the mile. After all, where better to do this than on a track. So I hugged the line between lanes 4 and 5 for all of my 12 laps that I ended up running.

HEY! What I just realized is that I ran more than 3 miles. A track is typically 400 meters around, but due to the physical structure, the outer lanes are actually longer than 400 meters. This is why they have staggered starts in track races. Anyway thanks to Google (who has a cool halloween design) I found a Track Lane Calculator and my splits were for 423 meters! Therefore each split time was for 0.26 instead of 0.25. It adds up!

So here are the split times:

So, the best combination that I can find is laps 6-9 in which my average mile is a 7:02, 5 secs slower than my PR time. So I will have to try another day. The good news is that I went an extra 0.15 miles than I originally thought! Woo-Hoo.

Today was back in the regular workout routine. After helping with a race on saturday and a realtively easy Sunday, I was ready for some fast footwork. The remnants of Rita started to hit the area, so when I was getting ready for work, I contemplated whether I would swim or run.

When I got to work, that question was answered for me. I was going to run. I had forgotten my swimsuit and even worse, all my towels. Luckily enough, I had extra shorts, socks and even a shirt (which due to the summer heat I hadn't worn) but the only towel was a 8×10 sized towel. Oh well, it would have to do.

It was slightly misty while I walked to the aquatic center but not too bad. Swimming was outdoors, but as I type this I remember that pool is extra cold after rain. So I got ready to run and took off with the intent to run swiftly. For the most part, that happened. I had to stop for a few seconds in the first mile to allow some cars to pass me, but everything else in my way was just a weave in the run pattern. I made it halfway where I took a water break, which without the hot sun was nice and relaxing. I made it back without stopping, even on the big hill and really ate up the clock. Looking at the split times for the Farragut Fall 5k, I would have come in 2nd or 4th in my age group… I would have had to do a sub-23 for second… but realistically, 4th is more like what I would have gotten.

If I keep up the speedwork, I will have a great Autumnfest time in November. Here are the splits for today.

Running with socks really makes a different. I felt no discomfort with my feet on Saturday from my run without socks on Thursday. Saturday was the Knoxville's area Guns 'N' Hoses 5k which is our 9/11 memorial run where we celebrate the KPD and KFD. There was a slight chance that I was going to be free to volunteer at this race, but did not get the chance to do that. I was hoping to get in a few miles but getting out the house never materialized. Maybe next year. Also, I did not give blood on Sunday. It was probably for the best that I didn't donate that day as the lines would have been long. I can easily donate during lunch if I skip a workout, as I can't do it after work due to time constraints.

Today was run day and I didn't really plan for it to be a speed workout. I guess the cushion of the socks just left my feet feeling great as I burned up the greenways. I ran errands and got to the Aquatic Center late, almost 12:10, and knew that there was no chance for me to run any further than 3 miles. I was hoping for 5 today, but cut it back to 3 because of the time. I almost even elected to run on the track but then thought that I should stick with my greenway course since I had no real reason to run the track.

I could tell that my first mile was going to be quick. After the 1st quarter mile, I was feeling great and I knew that I was flying. What was nice was that it wasn't hard at that pace, but I realized that if it had been in race conditions that I would be going for a great time. I did rest a bit at the 1.5 mile marker, to get some water. I knew that I was definitely slower on the way back but not wiped-out tired. I finished very comfortable for the day and look forward to my swimming day tomorrow. Here are the split times:

Yesterday's workout was a strange beast. I originally was going to take yesterday as a rest day, but as it turned out, I forgot my money at home so I couldn't go to lunch with the guys. So instead, I decided that I would go ahead and workout since it wasn't all that sunny and I could just use Friday as a rest day. SO, I packed up my bag with the intention of running and made my way up to the Aquatic Center. As I made it up to the area, I decided that instead of running 4 as I planned, that I would run 3 instead. I had worked my hamstrings pretty vigorously in the pool the day before and so I didn't want to put any stress on them, so I cut the mileage from 4 to 3. But look at the split times, so much for any type of easy run:

I can't be for certain, but my first mile I think is my fastest recorded mile of the year. Okay, looking back to the Race for the Deaf that my first mile was 7:03, but that was in race conditions, this 7:15 was me by myself which is fairly different mindsets. I felt pretty good for the rest of the run, I only had to walk right before the dreaded Lake Loudon hill because of the traffic at 12:30. Since classes are back in session, there is 10 fold the number of vehicles around campus, making the traffic a little more dangerous to avoid.

Today will be a rest day, but I am going to the Knoxville Marathon press conference in 20 minutes and so hopefully, I might have some pictures and/or information to blog about when I get back.

Tuesday was a good workout in the pool. I set my goal to swim a mile and sure enough it happened. What made the workout really nice was that I swam the first 800 meters without taking a break. That was very encouraging as I gain more and more endurance in the pool. The last 800 meters didn't go as well due to some goggle malfunctions but I still had a good showing for the last few hundred meters. I think that I was able to keep my form intact so that those last 100-200 meters, I still was gliding through the water.

Wednesday was hot again, but that didn't stop me from burning up the road. I decided that I would run the 3 mile course. 1.5 miles out, take a rest and then 1.5 miles back. It would be short and sweet, I wouldn't be out in the heat for very long which would help me cool off. I have had little success being cooled off before I have to go back to work. A shower only rinses off the current sweat and little more. Here are my split times:

You can see that I blazed that first mile. I have a “checkpoint” at one of the corners, that I use to see how I am doing and I was 25 seconds faster at that point, so I knew that I was on target for a fast run. At the 1.0 mile marker, I purposely slowed down because I knew that I would need some energy to get back up the Lake Loudon Hill. I made it to Volunteer Landing feeling great, but I stopped anyway to replenish my water bottle and to regain my breath. The run back was steady but consistent, or at least felt that way. I didn't think that I was going to make it back up the Lake Loudon hill, but digging deep I found the strength to stay on course.

Tomorrow will more than likely be a rest day with swimming on Friday. I think I will try to include a Saturday run of 3-4 miles as well. Thanks to Ray_dea for sending me the August Edition of Runners World that has an article about running 3 times a week. Just so happens that the creators of this program are from my Wife's Alma Mater of Furman University. This plan look pretty promising since it lays out the ground work for me to run on my limited schedule due to kids, work, etc. I am just about finished putting together the training schedule and posting it here. I think I might have a few days where I will be doing “two-a-days” to get in my mileage, but it looks TOTALLY doable.

Yesterday was a speed work out. i had forgotten my speed workout template, so I didn't know what pace I needed to run or what distance intervals I needed to run. So, like my other training, I made it up!

It took me all of 32:54 to complete that speedwork. Although at the end of my 100m repeats, my knees were getting a little sore. I haven't had any soreness since I quit running last night, so that is a good thing. I forgot my swim bag this morning so I lunch time I went out to get a shirt for the Expo 10k which I am running in honor of my Grandmother. I found out that her favorite color was yellow, so i went out to AC Moore and got a 2.99 yellow shirt. Unfortunately they were all out of Larges, so I went with Medium. It will be a little tight but should be okay. I am fine tuning the iron-on transfer that I put on the shirt. I am also going to put on on the front and back. I got the idea from the Knoxville marathon were someone had a plain white tshirt with the memoriam on both sides, that way it will be more coverage. If the professional race pictures of me are good then, I am going to make some sort of collage type thing of it post race. I'll have a picture of me before.

Yesterday was a pretty gloomy day here in East Tennessee. We had a light drizzle all day long and chilly temperatures. I wasn;t sure if I would make it outside to run or if I would be running on the treadmill. Marty was busy last night watching the kids, so I was flying solo last night, in the rain… ugh. As I made my way to the track, since Tuesday is speed work day, I noticed a ton of highs chool track people walking around. Sure enough, there was some major high school track meet happening at Tom Black track in the rain none the less. I guess that would limit the field events, but the track people should still be able to run. Anyway, it required that I would have to relocate my speedwork.

Seeing that it was lightly raining, I was not sure if the skies would open up and be deluged with rain. So, instead of hopping on the greenway, which is partial covered, I opted for running on campus. Although I wouldn't be covered in the event of a down pour, I would be much closer to the car and gym. I started out very quickly, I ran 0.35 mile in 2:29 which equates to a 7:06 pace. Then jogged to catch my breath, to go out again for 0.27 mile in 2:05 which was slightly slower at 7:43 pace. Seeing that I would keep this a short session I decided that I would add some sprints uphills to my workout tonight. Why not?

In these parts, there are no shortage of hills… so adding hill work is as easy as 01,10,11 (binary joke). The hill work went real well, I ended taking on two hills without having to stop. I got back to the car in 20:35 and covered 2.25 miles for a 9:09 pace. Not bad since I did some recovering walking without stopping the watch.

Today is going to be a rest day because I am giving blood. So no running until tomorrow, which may be limited because exams have started and my tutorees want to switch their timeslots. Fine by me, that way I am not on campus until 10:30pm.

Picture Albums of Eric have been added to the main website. Also pictures of the Trideltathon 2005 has been added to my Running Corner.