Winter running gear

Probably because I share so openly the kinds of winter weather I’ve run in (pretty much anything you can think of) I’m often asked what people should wear in given conditions.

I always struggle with these questions. Not because I’m trying to hold back top secret information but because I truly don’t know. Different people need different gear in different conditions.

Continue reading “Winter running gear”

June 2016 update

This article was originally posted by Ed at the original Blogs.

June overall was a decent month – while I had a number of consistency issues they are not nearly as bad as they have been in the past. I missed a total of 5 runs getting 25 runs completed. I ran a total of 216 miles averaging a 7:02 pace for the month. (I need to slow it down some and increase the quality of the workouts.) June’s total mileage brings me to a yearly total of 1,283 miles (last year was only 702 miles.)

Looking forward to a great July with two races planned. One in the books (read the Race report on these blogs) and one on July 16th – Fish Day.

Monthly Update for May

This article was originally posted by Ed at the original Blogs.

May was overall a pretty good month for training. I only had 24 runs though so my consistency faltered a bit. This was do to the huge re-roofing project my wife and I did by ourselves over the Memorial Day weekend.

I ran a total of 208.50 miles bringing my yearly total to 1,067 miles for 2016 (through the end of May.) My average pace in May was a fairly strong 7:29 per mile and according to suggested training pace calculators, to achieve my goal of sub 30 at Al’s, I would need an easy pace of 7:34 per mile, so I am on target for that goal.

I have also managed to lose a tiny bit more weight and body fat. I am very near my goal of 145 pounds as I am at 148. My body fat (measured by a bathroom scale so . . ) fluctuates between 9-11%.

April Update

This article was originally posted by Ed at the original Blogs.

April was, overall, a good month. I got in some hard training but yet, some inconsistency and a great race. Out of the 30 days I ran 26 days and missed four days. I had wanted to average at least 200 miles per month this year. I did that Jan, Feb and March in April I ran 199.18 miles – yes that’s right, less than 1 mile shy. That’s ok because the quality of the 199.18 miles was very good. I averaged a 7:48 per mile pace for the month and ran a total of 25 hours and 45 minutes.

This training set me up for a race on the last day of the month. A race that was well executed and netted me a new PR in the 5K. My new 5K PR is down to 18:16 – not bad for a 45 year old with adult onset running disorder.

I did have an issue with needing to move the Tuesday workouts to Wednesday feeling that one more easy day would put my legs in the best condition to get the most out of the workout. That is something that I will correct this month especially because Coach Hill has dangled a very tempting carrot in front me. He is giving me the option to do a progression run on Thursdays if I feel good (not more than two Thursdays in a row though.) The prospect of more hard work is very tantalizing – I want that!

I am ready, willing and able to work myself to tears if it means achieving my goals of a sub 18:00 5K, sub 30:00 8K, a sub 1:21:00 ½ marathon and a sub 3:00:00 marathon.

March Update

This article was originally posted by Ed at the original Blogs.

Hello one and all,

March was a pretty good month overall. While I only got 26 runs in for the month it was my fourth highest monthly total mileage ever. I ran a total of 212.90 miles in a total time of 28 hours and 13 minutes. That is some serious base training (for a recreational competitive runner.)

I had a minor injury issue that took me out of running for three days and I had a cold that made it tough for four days. Both of my calves were experiencing a lot of pain right where they connect to the Achilles Tendon – I could not run at all. But three days off and I was good to go. The cold – well – it was a cold.

This is turning out to be a great year so far. First quarter of 2015 I had only 42.52 (yes less than 50) miles. Compare this to first quarter of 2016 where I have 660.26 miles.

Add to this – fourth quarter of 2014 compared to fourth quarter of 2015 and you get a serious difference. Fourth quarter of 2014 was only 4 (four) miles. Fourth quarter of 2015 was 386.22.

So in the past six months I have run 1,046.48 miles compared to 46.52 miles over the same time period the previous year! That is 1,000 more miles!!!!!!

I am in a much better place now and looking forward to the change from base to race training.

A very late February update

This article was originally posted by Ed at the original Blogs.

Despite a slight injury February was a very good month.

I ran a total of 24 runs missing four planned runs due to a sore meniscus and had one planned off day. I logged a total of 202.24 miles in slightly over 26.5 hours for an average pace of 7:53 per mile.

I felt very good for most if not all of those miles even though the route was pretty hilly. Got some great training done.

In comparison to last year –

Jan – Feb 2015 = 2.86 miles, yes less than three miles.

Jan – Feb 2016 = 447.38 miles, much better.

Also –

September 2014-June of 2015 = 519.11

January 1 through March 11, 2016 = 492.35

January Update

This article was originally posted by Ed at the original Blogs.

Wow what a month! January – even with its very cold days and a bunch of ice and snow gave me some great numbers. I had my highest ever weekly mileage total at 62.89 miles. I also had my highest ever monthly total at 245.17 miles besting my previous high of 229 miles. Unfortunately, I missed one scheduled run of seven miles. The route that I have been using has a number of good hills in it so I got some great hill training as well. Even though the pace was slow at a hair under eight minutes per mile I had plenty of great effort in almost every run.

I am feeling very good right now. This January I had more miles than I did September 2014 through April of 2015 and I had a successful 2015 racing season. I think there are great things to come this year.

Twenty nine days until the February update – see ya then folks.

Run – run – run!

2015 in Review

This article was originally posted by Ed at the original Blogs.

Well December was a letdown of sorts but better than last year. I ran 23 times missing out on four planned runs. I only had a total of 160.2 miles and 20.46 hours of total time running. Last December was “zero” runs – so way ahead of last year. Also, December was the third best month of 2015 for total miles. I averaged a 7:39 pace through December as well. A good strong pace.

2015 overall was a pretty good year. Started out very poor with no miles in January/February and only 40 miles in March. But then things improved and I finished 2015 with 1,324 miles a very low total (less than 2014 which had 1,355) but quality miles. I averaged a 7:30 pace for the year – nice and strong.

Only entered two races in 2015 and performed quite well in both. I surpassed my goal in the first race by earning a podium finish in 3rd place (overall – not age group) and got a nearly one minute PR in the 5K finishing in 18:30. The second race was a big race – Al’s Run in Milwaukee. Of the 2,575 runners I placed 81st which was good enough for 3rd place in my age group of 88 guys aged 40-44.

Seeing as I am going into 2016 with good miles in Oct, Nov, Dec of 2015 and planning on Jan, Feb and March I’ll have six months of running behind my heading into spring of 2016.

My race plans for 2016 are as follows:

The Deer Run – April 30th a 5K – looking to beat my current course PB of 19:22 and hopefully beat my 5K PR of 18:30. This would require a pace of 5:56 per mile or better.

Silver Lining – June 5th (May 29th?) a 5K – Looking to take home an age group award once again and show signs of a possible sub 30 by Al’s.

Hootie Hustle – August 27th? A 5K– Looking for a stronger performance and to make the podium again and to improve my course record as well as my PR. Aiming to be at least down to an 18:00 flat or better. This would require a pace of 5:47 per mile or better. This will be very tough.

Brigg’s & Al’s – Sept 17th? An 8K – Looking to go sub 30 and crack into the top 40 and again earn a medal in my age group. This would require a pace of 6:02 per mile or better. This is very achievable.

Milwaukee Running Festival – Nov 6th – ½ marathon. Looking to PR in the ½ which would demand a sub 1:28 – actually hoping for 1:25 or better. This would require a pace of 6:29 per mile or better.

October and November Updates

This article was originally posted by Ed at the original Blogs.

October and November were nothing to write home about but this is a blog and not home – so . . .

October and November were about recovering from the racing season and getting back into running because I love to run. There was no structured training or pressure to get out the door. October saw 22 total runs and only 122 miles in a total of 974 minutes or 16.25 hours at an average pace of approximately 7:31 per mile. November was even lower with 17 runs and 97 miles in 739 minutes or 12.3 hours for an average pace of approximately 7:40 per mile.

December is going to be a nice little build-up and has started very well so far – hopefully the weather makes it easier to stay out there running through December, January and February. Once we hit March running outdoors gets easier and easier. But it would be nice to carry over most of last year’s training into the 2016 racing season.

I have plans to race much more in 2016 starting with the 5K Deer Run on April 23rd! It is a great course and I am hoping to crush my course record (19:22) by over a minute and lower my 5K personal record (18:30) by any amount as well. Who knows where things will go from there –

Get out there and do some running!

September’s Monthly Update

This article was originally posted by Ed at the original Blogs.

September was a mixed month. I started out great having recovered well from an injury running the first seven days. On the eighth day I had a great workout but then tore my calf in the cool down period two miles from home. Hopped and limped home for two full miles. I was just 10 days out from my big goal race of the year – not good. Had five days with no running and then little slow two milers to feel out the calf. Race day was, in my opinion, a poor performance of where I should have been and I was not yet at 100%.

I finished the month out strong while slowing getting back to 100% Last day of the month was an outstanding workout. I did a ten by one minute interval session – the intervals averaged a 5:32 pace!

I only ran on 22 days for a total of 125 miles and 15 hours and 20 minutes of running at an average pace of 7:23 per mile.

Looking forward to one more race this season if I can get enough people together for a 5K team event on November 1st. Otherwise, I’ll settle into late Oct as a “take it easy” month before hitting another base building phase to prepare for an amazing 2016.