Runs from November 27-December 3, 2011, 25.22 Miles

November 27, 2011 Ottawa, Canada

4.97 Miles
59:18 Time
11:56 Pace

I didn't get lost this time but I did stop to take some pictures.

November 28, 2011 Peterborough, Canada

7.41 Miles
1:19:04 Time
10:40 Pace

The same route I did about a year ago during Christmas, though this time I did ran it over a minute faster per mile.  I didn't get lost either.

I really like running up hills.

November 30, 2011

2.66 Miles
21:16 Time
8:00 Pace

I haven't run this fast in about 4 months.  I feel I just jog too much so I figure I should do some more speed work.  I think I need to learn how to breath more efficently as well.


December 1, 2011

5.09 Miles
46:00 Time
9:02 Pace

Happy with the pace.

December 2, 2011

5.09 Miles
50:34 Time
9:56 Pace

I can't run fast every time.

Runs from November 20-26, 2011, 10.27 Miles

November 21, 2011

5.3 Miles
49:33 Time
9:21 Pace

I am psyched with this pace, though some ankle pain later in the run.  Hopefully that goes away the next time I run.

November 26, 2011 Ottawa Canada

4.97 Miles
1:01:59 Time
12:28 Pace

I used the running map the hotel provided and picked the 8K route.  Got lost a bit...ill take their word on the distance as I am not using my phone data here.  My ankle feels much better.

Terry Fox (From Ottawa, but not from my run)

Runs from November 13-19, 2011, 24.75 Miles

November 14, 2011

5.3 Miles
55:29 Time
10:28 Pace

Great turnout tonight, eight runners.  Feeling great, I gave Greenwich Ave my best as well.

November 15, 2011

2.66 Miles
27:07 Time
10:12 Pace

Steve Wilkos taping earlier in the evening and then had some Indian food and beer.  I cramped up around mile 2, but I did eat a lot. Technically started past 12:00 AM but counting it as Tuesday.

November 16, 2011

5.09 Miles
49:05 Time
11:23 Pace

Rainy and dark out.  A little creepy, I had to look over my shoulder a few times.  Feeling really good though, I think I have recovered better than after I ran my first marathon.

November 17, 2011

6.61 Miles
1:05:52 Time
9:58 Pace

First time since September 1 I have done this route.  The people and cars kept me alert.  I am happy with my time, even though I hit some lights and had to stop.

November 19, 2011

5.09 Miles
52:31 Time
10:19 Pace

A little chilly out, I didn't feel real loose.

Runs from November 6-November 12, 2011, 31.52 Miles

26.2 Miles
5:00:12 Time
11:28 Pace

New York Marathon
See the race report here
http://iliketorunandcook.blogspot.com/2011/11/2011-new-york-marathon-race-report.html

2.66 Miles
27:14 Time
10:14 Pace

Not too bad, a little sore, but felt ok.




















2.66 Miles
25:22 Time
9:32 Pace

Feeling better. I think I will do more yoga Sunday and then try doing the 5 mile run with the Greenwich Running Company Monday.

Runs from October 23-October 29, 2011, 23.23 Miles

October 24, 2011

5.3 Miles
54:41 Time
10:18 Pace

I had a nightmare about the Queensboro bridge last night.  It basically went up high into the sky.  I think I need to stop reading the Marathon section of the Runner's World forums, the posts are scaring me about the course.

October 25, 2011

5.09 Miles
50:58 Time
10:01 Pace

Feeling good.

October 27, 2011

5.09 Miles
51:10 Time
10:03 Pace

Nice rainy day run.

October 28, 2011

5.09 Miles
47:02 Time
9:14 Pace

Some kids (like 5-8) saw me and asked if they could run with me...they beat me to the end of the street.

October 29, 2011

2.66 Miles
26:32 Time
9:59 Pace

Hopefully the weather is ok for the Halloween race at Van Cortlandt on the Sunday, but if not, it looks like it will be the first time since the Valentines race that I wore Yaktrax.

Runs from October 16-October 22, 2011, 36.16 Miles

October 17, 2011

4.9 Miles
50:37 Time
10:20 Pace

Ah much better, and I smoked Greenwich Ave too.  I guess I am tapering now, though I might do a semi long run this Saturday.  Maybe I am semi tapering.  Here is my base mileage compared to my base when I started tapering for the Ocean Drive    Marathon, my first marathon.  They are actually somewhat similar.  Last 10 Weeks 38.78 OD vs 37.49 NYC, Last 20 Weeks 37.28 OD vs 37.78 NYC, Last 30 Weeks 33.47 OD vs 33.34 NYC, Last 40 weeks 29.55 OD vs 34.51 NYC.

October 18, 2011

8.2 Miles
1:34:08 Time
11:29 Pace

Feeling good.  I have done yoga each day for the last 3 days at 3 different places, LA Fitness, Lululemon and and a local studio.

October 19, 2011

2.66 Miles
26:09 Time
9:50 Pace

Normally this distance is my speed route, but it was a little too wet and I was feeling too sluggish to try to gun it.                       

October 21, 2011

5.09 Miles
51:16 Time
10:04 Pace

New shoes part 2...I started wearing my new shoes which I put away after wearing them as I didn't want them to get too much wear before the race.  They should have 90 miles or so when I get to the start which is basically what I did for my first marathon.

October 22, 2011

15.31 Miles
02:41:46 Time
10:34 Pace

Things just worked for me today.  Prior to today, my best time for this route was 2:50:49 or 11:09 pace and this was my fastest pace for runs 9 or more miles.  Not much fuel, two gels and 25 oz Gaterade.  Some cereal for breakfast.

Runs from October 9-October 15, 2011, 19.49 Miles

October 10, 2011

5.3 Miles
54:33 Time
10:18 Pace

New shoes, though my third pair of the NB 1080s.  My other pair is fine, but with 455 miles I figure its time to have a new pair in place for NYC, as I don't want to run a marathon with shoes that have close to 600 miles on them.

October 11, 2011

8.2 Miles
1:27:34 Time
10:41 Pace

My favorite semi hilly route, it went nice and easy as usual.

October 12, 2011

3.33 Miles
35:40 Time
10:43 Pace

I cut my 7 mile run short, my leg was bothering me. I'll try to do some yoga and take a nice walk. Nothing too painful but I prefer running with no issues.

October 14, 2011

2.66 Miles
30:46 Time
11:34 Pace

Felt better than yesterday, but still felt a little funny at the start.  I was thinking of doing another 20 Saturday, but it might be smarter to take the day off and taper early.  I will also try some epsom salt, as suggested by friends on Facebook.

Runs from October 2-October 8, 2011, 46.08 Miles

October 3, 2011

5.3 Miles
54:06 Time
10:12 Pace

501 days ago I ran my first 5K, 33:39/10:50 pace.  With the rain, this was the wettest run of all time, good thing I brought a dry shirt with me for after.  I kept it slow, splits were 10:42, 10:46, 10:34, 10:38 and 9:23, because I *have* to run up Greenwich Ave.

October 4, 2011

8.2 Miles
1:33:14 Time
11:22 Pace

I need a new phone.  My Droid system was recently updated but I think there was issue with the update, as my phone resets at random times.  I had no issues yesterday during my run, though today it reset and I lost my splits and other info.  I have a timer for a backup and use MapQuest for the distance, though I pretty much run the same few routes over and over. Verizon did say I could get a replacement, as they couldn't fix it when I brought it in yesterday morning.

October 5, 2011

7.38 Miles
1:20:51 Time
11:01 Pace

Nice and cool, low 50s I think.  I felt pretty good running as well.

 

October 7, 2011

5.09 Miles
56:04 Time
10:40 Pace

Nice and easy, felt like I could do this all day.  I did hit a traffic light, so I had to wait for what felt like 30 seconds but other than that it went smooth.

October 8, 2011

20.11 Miles
3:55:16 Time
11:42 Pace

Not an impressive pace, though as always, I did my hilly route and then added some extra miles to it.  I also stopped twice for Gatorade.  I felt pretty strong, and believe it or not, with my Lululemon shorts I experienced NO chafing!  I still feel pretty good, not too sore at all.  Breakfast-Cereal and some carrot juice (I got a juicer!!)  Fuel-4 Clif Shots, 50 oz Gatorade.  Temperature at start 45 and at finish 63.

Runs from September 25-October 1, 2011, 37.52 Miles

September 26, 2011

5.34 Miles
49:46 Time
9:19 Pace

Another fast run for me, and the best mile was mile 5, 8:59, up Greenwich Ave.  I was wearing my new Lululemon running shorts.  I got a certificate for the store and I hear these shorts won't chafe and they 3 pockets, one with a zipper!                                                                                                                           

September 27, 2011

8.2 Miles
1:34:56 Time
11:35 Pace

My knee was bothering me mile 1.5, and I was thinking of stopping but I stretched and kept going.  My condition improved.  It was a bit muggy and I probably should have taken my water bottle.  Going to take some glucosamine now, an OTC supplement which I hear helps with recovery.

September 28, 2011

7.38 Miles
1:22:16 Time
11:09 Pace

Felt much better than yesterday.  I had a nice breeze and my water bottle with powdered lemon lime Gatorade.  I still can't sense my pace, as I thought I was doing more 10:30ish miles at the end but it was more like 11:30.                                                   

September 29, 2011

5.09 Miles
54:18 Time
10:40 Pace

Assuming I don't run Fri, I finish Sept w/151 miles, which is only the 6th highest in 17th months.  Jul and Aug were 189 and 178, my two highest.  On the brighter side, I ran 3/4 marathon (with some breaks) on a hilly trail and a 2:09:39 half with no taper, originally planned as a long run. Three days after the half I ran 7.38 miles at 10:14 pace, 4 seconds faster than my ideal marathon pace. Not sure if that's good but I thought I would add it.

October 1, 2011

11.51 Miles
2:16:14 Time
11:50 Pace

I was feeling a bit stiff Friday and I was debating running today.  I figured a slow, but semi long run might help loosen me up.  Overall, I felt fine.  Maybe I need to cut down on the speed workouts and stretch more.  Hopefully I can feel good to run a 20 sometime soon and figure out how to have a gel without slowing down too much.

Runs from September 18-September 24, 2011, 46.22 Miiles

September 18, 2011

13.1 Miles
2:09:39 Time
9:54 Pace

See the race report here
http://iliketorunandcook.blogspot.com/2011/09/yonkers-half-marathon.html

September 19,2011

5.34 Miles
57:38 Time
10:48 Pace

I probably should have taken a day off but I miss my running group.  With Irene, Labor Day and not feeling 100% last week it was my first time in a month, though I guess there wasn't a group each week.  Just my luck no one else showed up.  It went crappy, but that's expected.

September 21, 2011

7.38 Miles
1:15:31 Time
10:14 Pace

Felt so good, especially after such a crappy run Monday. One of my better recent runs. I checked out the McMillan calculator and learned this isn't fast enough to be a tempo run, but maybe next time I can run 9:29-9:54. My second best mile was mile 5, which includes the Cove road hill.

September 23, 2011

5.09 Miles
47:02 Time
9:14 Pace

Fastest run in over a month.  Tomorrow I will go slow and do a long run.

September 24, 2011

15.31 Miles
2:50:49 Time
11:09 Pace

Wasn't painful but I crashed at the end, running mile 15 at a 15:10 pace.  In fairness I didn't fuel too well (I filled my water bottle with water mixed with CytoMax, which I got at some race and ate 1 Power Bar Energy Blast package and 1 Cliff Shot energy gel and I stopped twice for a 16oz bottle of Gatorade.)  The good news is I ran 46.22 for the week, the highest weekly mileage in 32 weeks.  CardioTrainer has total climb as .3 miles.

Runs from September 11-September 17, 2011, 26.58 Miles

September 13, 2011

5.09 Miles
52:19 Time
10:17 Pace

At first I didn't feel 100% but I think I was just rusty from taking an extra day off. Toward the end I was feeling better. Oh yeah, my 300th logged run.

September 14, 2011

8.2 Miles
1:30:50 Time
11:05 Pace

I left my water bottle at home by accident and I didn't eat much before I ran.  It was easier than I thought but it got tough at the end, and the last mile was 12:58.  Oddly the first 3 were all 9:59.

September 16, 2011

8.2 Miles
1:23:12 Time
10:09 Pace

Felt really good!  Nice and cool, I actually wore pants and a long sleeve shirt for the first time in ages.  It was about 45, probably not needed as I warmed up, but I didn't remember what I wore the last time it was 45.

September 17, 2011

5.09 Miles
56:57 Time
11:11 Pace

Another cool day, no need for water.  I tried to tire myself out a little bit.  I am doing a half Sunday and I don't want to push myself too hard, but then again, when you see people racing, you want to race with them.

Runs from September 4-September 10 2011, 40.92 Miles

September 4, 2011

2.66 Miles
27:32 Time
10:21 Pace

Nice easy run before running the Labor Day race in the Bronx.

September 5, 2011

19.65 Miles
4:18:26 Time
13:09 Pace

See the race report here
http://iliketorunandcook.blogspot.com/2011/09/labor-day-34-marathon-van-cortlandt.html

September 7, 2011

2.66 Miles
29:47 Time
11:12 Pace

Nice recovery run.  A little sluggish but overall not too bad.  A little rainy as well.

 September 8, 2011

5.09 Miles
53:45 Time
10:34 Pace

A little better than yesterday, but still not 100%.  It was rainy and then stopped.  I went out and it started up again, from miles 2.5-4.5 I got soaked, but luckily my jacket kept my phone dry.

September 9, 2011

8.2 Miles
1:26:03 Time
10:30 Pace

My left knee area was bothering me a little during the run.  Not painful, just a little irritating.  It didn't affect my pace much and it went away at times.  I am awful when it comes to stretching, but hopefully the free yoga I am doing Saturday helps a little http://salutationnation.com/

September 10, 2011

2.66 Miles
31:39 Time
11:54 Pace

My knee was still bothering me so I will probably take Monday off.  On the positive side of the things I finally reached my 30 mile week average.

Here is my progression.
Week 05 0029.85 miles / 05.97 miles a week average (I didn't record much early on so probably not accurate)
Week 07 0074.64 miles / 10.66 miles a week average
Week 12 0180.85 miles / 15.07 miles a week average
Week 23 0470.61 miles / 20.46 miles a week average
Week 33 0844.45 miles / 25.26 miles a week average
Week 69 2078.13 miles / 30.12 miles a week average

Runs from August 22-28 2011, 34.98 Miles

Monday August 22, 2011

5.3 Miles
53:38 Time
10:07 Pace

Took it nice and easy. Not too easy, I ran the last mile up the Greenwich Ave hill at 9:37 pace, to finish strong.

Tuesday August 23, 2011

8.2 Miles
1:28:00 Time
10:44 Pace

Fueled with powdered lemon lime Gatorade (as offered at the NYCM).  Slower than last week, but it still felt good and finished strong.  Paces varied from 10:03 (last mile) to 11:31, I want to be more consistent but in fairness this is a semi hilly route.               

           



















Wednesday August 24, 2011

7.38 Miles
1:16:20 Time
10:21 Pace

Started strong (my fastest mile was mile 1, 10:06 pace) and finished semi weak (miles 5 and 6 were my slowest, 10:50, 10:51 pace). More consistent, my paces varied by 45 seconds.

Thursday August 25, 2011

5.09 Miles
56:53 Time
11:11 Pace

Didn't have it in me today, but they all can't be great runs.  I also have been running more, resting less.       

       


















Friday August 26, 2011

6.35 Time
1:15:46 Time
11:56 Pace

My worst run in about a month, since the heat wave warnings.  I don't like to say pain, cause if it was painful I would have stopped, but I did feel like I was close to being in pain.  Not sure if I will run much Saturday, was hoping to do 11ish                           

Saturday August 27, 2011

2.66 Miles
32:38 Time
12:16 Pace

Today I logged my 2000th mile, though I was hoping to log my 2010th.  I have been logging runs for 67 weeks, 2010/67 would have been 30 miles a week, a decent average to be running for 67 weeks, as opposed to a mere 29.86.  I have been feeling crappy so I took it easy today.

In fairness I started running maybe 74 weeks ago but started logging my runs beginning with my first 5K.  Then again I didn't record consistently the first few weeks after that.  I might take an easy week, but hopefully I can bring up my average to 30 miles a week in a week or two.