Resuming Twice-a-Week Dog Runs

With no rain in the forecast, Justin and I will attempt to return to a twice-a-week run schedule, with our fast 10km runs (with intervals between stoplights on the return 5km) on Tuesdays and a slightly slower but longer run on Thursdays...hopefully building back to 9 milers sooner than later.

Today we are a little off of our personal record pace, possibly affected by the changing direction of wind (which always seems to be going against us).

NSXCA Holiday Event @ Dromo 1

Post coming soon...







More photos

Another 10km PR

I've finally gone sub-45!

PVHS - Avenue F Orbit (14 Miles)

Having only run once this week and wanting to total at least 20 per week this year during weeks I am not snowboarding, I set out on a 14 miler. I have not run this distance in awhile, so I do not set a pace goal, but my new heart rate monitor gives me another idea for how to gauge my run. I decide to try an average around 80% of my max heart rate over the whole distance. If I see my rate approach the max, I will ease back...if I fall too much below 80%, I will pick up the pace.

Turns out, maintaining 80% is not that hard to do. If my max heart rate is 190, I only need to hit 152 beats per minute. Without really pushing myself, I average 167.

An interesting article about heart rate zones discusses the value of targeting 65-70% for recovery runs...I will have to try this one of these days.

Have a Nice Trip?

Well, I fell pretty hard around mile five of today's lunchtime run. I've been tripped up before, but this is the first time I can recall a complete crash landing, especially on a sidewalk. That said, I am pretty surprised how little I got hurt...just a few fairly small scrapes and, while I do feel some tender spots on my finger tip and elbows, no bruising. My Nathan Quickdraw also took some of the blow, but nothing that affects its usability.

I got up pretty quickly, used water from my bottle to rinse my wounds, and finished the last mile-and-a-quarter faster than my previous few....today's heat definitely slowed me down.

Shaving 3 Minutes Off 10km PR

Justin always pushes the pace from the the start of these runs, but I usually do not see my pace improve this much or this quickly. Perhaps his challenge for me (to stay sub 8 through Palisades Park) made all the difference.

So...I can do 10km in 45:20.41. Perhaps a sub 45 10km is not out of the question after all. If I can keep this up, maybe a 1:30 half marathon will be within reach before this year is over.

Reviewing my heart rate data, it is interesting to see that my average heart rate is no different today than Tuesday. 186 beats per minute clearly appears to be my max heart rate as I never exceed it even during the all out sprint at the end. Even though my pace does drop during the ever so subtle incline in Palisades Park, just keeping it sub 8 pushed my average heart rate close to the max...for an entire mile!

Lunchtime Dog Runs Resume

First Tuesday back on the job and Justin and I have resumed our twice-a-week lunchtime runs, mutually deciding that 10km would be a good starting distance. Despite having reduced mileage over the holiday break, my crazy ultra trail running coworker immediately pushed the pace under 7 minutes per mile. I obviously could not maintain such pace for long, but our quick start did lend itself to good overall times (in my case, a 48:48).

Last Thursday, I had a 48:38 10km split on a 10 mile run, but the first three miles of that run are very gravity assisted with the next three being flat. Today's out-and-back is deceptively flat. I still have issues heading northwest through Palisades Park...my pace always drops significantly on that ever so subtle incline (it does not help that I see Justin pulling away from me as I struggle). My third mile has always been my slowest during these dog runs, but at least I am keeping it under 9 minutes per mile.

My wife Valerie and I have swapped GPS watches this year, so I am now using a Garmin Forerunner 305 with heart rate monitor...meaning I have new data to chart my progression. According to the watch, I maintained an average 164 beats per minute with a peak of 184...both higher than I expected. It will be interesting to see if the average comes down as I resume my regular weekly mileage. It is also worth noting how much my heart rate drops every time we hit a red light!

New Year, New Blog

Welcome to the continuing adventures of the one formerly known as "re-runner". The previous moniker was meant to imply the on-again, *mostly* off-again nature of my post-high school running...but things definitely changed as I trained for and completed my first marathon last year. In 2009, I am already registered for a half marathon that takes place mostly on dirt and a full marathon that traverses asphalt and concrete. I obviously will not be hanging up my running shoes or ditching my GPS watch any time soon.

This new blog's title also reflects a more inclusive theme...stories of motorsport and snowboarding will join those of my more pedestrian endeavors. If you are not interested in such things, you can now filter my posts by hobby. Enjoy!