November 26, 2013 Rainy Night for HOHA

Tonight was the Tuesday night run with the HOHA in the rain.

I started out slow but got below 9 mins per mile at the end and felt really good.

M1 9:44
M2 8:55
M3 8:41

November 24, 2013 Long Run 8 Miles

Today I ran an 8 miler up the Hudson North.  I ran at 5 pm.  It was dark and cold and made colder due to the wind.  Did the run feel good, sort of.  The run itself was rough because of the wind and the temperature feeling like it was closer to 17 degrees than 32 degrees.

I alos read a guest post by Maria M. and her ultra running in Creating Momentum.  It really inspired me to want to try it.


Here are the splits.


M1 11:26
M2 10:56
M3 10:41
M4 10:58
M5 11:31
M6 9:37
M7 12:24
M8 12:30

HOHA Thursday Night Run, November 21, 2013

After a long day of work, I made it home in time to enjoy a Thursday Night Run with the Hoboken Harriers.  The Thursday Night route starts at Fleet Feet in downtown Hoboken and runs through the city, winding its way from south to north to south again in order to capture the five miles within city limits.

I was aiming for a any pace under 9:30, reasoning that if I can keep my pace low during this transition phase, it will be that much easier for me to go for a 4:00 marathon or a 9:09 pace when training really starts.

I think I can hit a sub 2 hour half marathon and my goal is to do that for the NYC Half in March.

My first GPS mile registered at 10:00 on the dot.  That's because I jogged over the Fleet Feet from my home, thinking I was late.  That jog was about 6/10 of the mile.

Once the run started, I dropped down to around a 9 minute per mile pace and held that throughout the run except for the small part up Castle Hill.  My last mile at 8:38 was fast for me and felt like speed work.  I ended up racing some guy I didn't know, down the promenade trying to keep ahead of him and at one point was running below 8 minute miles.

I think iwth proper rest and care of myself, I can get my pace down to 9 minute miles this year.

Here are the splits.



M1 10:00 warm up run to Fleet Feet
M2 8:58
M3 9:28 (hill at Castle Point)
M4 9:09
M5 8:38
0.63 8:35 pace

The Best Experience In the World....

The pain you feel today is the strength you feel tomorrow.  For every challenge encountered there is opportunity for growth.

When we put ourselves in the frame of mind described above, there is little in a running experience that doesn't add to our benefit.  Disappointments are turned into valuable experience.  Feeling disappointed is nothing more than confirmation of  knowing what we don't want.  Think about it, heading out to run a PR and failing to do so carries with it disappointment.  It's not the end, it's the next step in getting where you feel you need to be.

I certainly don't want to be last place in my age group for any races I run but it happens to me much of the time. Instead of being down on it, I revive myself  and say, if you run your best for today, meeting your challenges and working through them, success will follow.

In August I ran a local 10K.  It was hot and humid and well into my second 5K I realized that, I was going to have to work hard just to keep my pace and finish in 57 minutes.

As I entered the second 5K, I approached this suck-ass hill on W. Prospect Street and I realized there would be pain.

It hurt, I was hot and I was slowing down.  I saw, up ahead, three people running about 15 feet apart from each other.  The lead runner was a woman in a hot pink sports top with headphones on.  I decided right then and there that I was going to beat those three people in front of me regardless of the pain.  This became my new focus.  

Now this may be silly to some, given the relative times I was running in and I wasn't even going to place in my age group, but the pain I was feeling seemed worthwhile given in the spirit of competition.

I focused on turnover, I didn't have to beat these three people in a sprint, I needed to increase my turnover and crank it out.  I focused on that, trying to relax the pain away so that I could move forward.  Little by little I "reeled in" the first person, the second person came just a little while longer as I moved a  little faster and then the pink shirt came next.  I ran along side her for a minute or so before I pulled ahead.  We were heading around the corner and that suck-ass hill.  I ran hard to the base of the hill figured that if I got to the hill first, I could still run up it hard and keep a lead.  I did and there was MORE PAIN.  Hills in the middle of a race stink.

Labored breathing, hot, humid, legs hurting, dreaming of bacon, egg and cheese sandwiches.....

I turned a little, did it look like she was further back?  I focused on the next guy.  A nice younger kid who I ran with for awhile.  He took off his headphones and started to talk to me.  The look of pain on my face must have set him off because he said, "Oh, I'll just let you do your thing man!"  LOL!  How do I tell him, don't worry, it's just the pain.

I told myself to hold onto my pace until the last mile then let go and run with everything I had.  

My GF Kim told me later that I looked so relaxed and effortless as I came down the final stretch.  Funny, it hurt like heck and I wanted to throw up!    

Training Run, Hudson River South November 20, 2013

This morning in 30 degree cold weather I ran my 3 miler.  I was supposed to run it yesterday with the HOHA's but I was tired.  I am trying to listen to my body more and get adequate rest so that I can run stronger.

Monday night's run was taxing but felt great.  This morning I was dragging my butt around at 7 am at a 10 min per mile pace.  I felt stiff and tired again.  Part of it was the cold weather.  Part of it was feeling like I still need to baby myself so that I can recover well.

I got it done, it wasn't fast, it wasn't pretty but I'm trying to listen to the body and the body said "go slow".

Tomorrow night the HOHA run is five mile sand it would be nice to run with Ian and the guys again.

HOHA Run, Monday November 18, 2013

Tonight's run is a four miler through Hoboken to Weehawkin.  It's a path I've taken many times and I liked running it with others tonight.

It was cold clear and 60 Degrees.  A great night for a run.

I went out pretty fast with Bob and Nate, trying to stay up with the faster runners.  Ian caught up to us and coaxed us into a slower pace, which was good.  On the way back he suggested a sprint at the end and I had nothing left after running full tilt.  I would love to get into shape for a sub 2 hour half and a really fast full  marathon this spring.

My over all time for the five miles was pretty fast, for me.

I ended up running the entire route at sub 9 minute miles.

My splits:

M1 8:52 
M2 8:25 
M3 8:55 
M4 9:24 
M5 8:21 

Long Run Up to Weehawkin November 17, 2013

I had scheduled an easy six today as part of my recovery from the double marathons.

After talking with Ian and John from HOHA, I wanted to run up into Weehawkin to see how the hills were.  I want to add some diversity to my training so its speed work, flat runs and some hills and trails too.

I also missed my Friday 3-4 miler so I decided to add some miles today.  I don't think that's a great idea all of the time but I figured I would give it a shot.

I felt great during the run, fairly crisp, a little weakness in the left knee but nothing serious.  I did run down a couple of people and was dropped on a hill by a guy with a rain suit on, he was only running ten's but I couldn't keep up knowing I had about three miles left and I shouldn't be racing around.

I found a spot called Highwood Estates, One Hamilton Avenue.  You've got to check this out.  It's 5,000 sf of mansion overlooking NYC.

Decided on Weehawkin run up to the Palisades.  It was challenging.

M1 10:34
M2 11:14
M3 10:03
M4 10:54
M5 11:46
M6 10:25
M7 10:48
M8 11:39
M9 10:59
0.42 4:25