You are currently browsing the Greg on the Run weblog archives for July, 2008.
- Boot Camp (167)
- Coaching (18)
- Cross Training (188)
- Drills (2)
- Food (2)
- Greg's Runs (332)
- Greg's Runs (57)
- Healthy Charleston Challenge (42)
- Links (6)
- Medical Issues (21)
- Product Review (2)
- Quotes (2)
- Races (30)
- Rehab (11)
- Running (16)
- Running and Spirituality (1)
- Thoughts (14)
- Weigh In (33)
- June 25, 2010: Run 05:45 AM
- June 21, 2010: Run 05:15 PM
- June 21, 2010: Saturday Run 06:00 AM
- June 15, 2010: Run 03:30 PM
- June 12, 2010: Saturday Long Run
- June 9, 2010: Tuesday Day Boot Camp Leads to Reduction in Work
- June 7, 2010: Monday Boot Camp and Run
- June 7, 2010: Saturday Run and Superfit Saturday
- June 4, 2010: Thursday Death Match and Tempo Run
- June 4, 2010: Wednesday Shoulder Presses
Blogroll - People I Know
Blogroll - Running
- 42 @ 42
- Aaron Runs Again
- Abi's Couch to 5K
- Charleston Runs
- Complete Running Network
- Five Squirrels
- Gotta Run!
- I'll Run for Donuts
- Mind of a Middle Aged Marathoner
- My First Marathon
- Runner Gal Leana
- See Corey Run
- Steve Walker
- Stubborn Running
- The Angry Runner
- The Toronto Runner
- walk away renee
- Why do I run? Because I Can.
Links I Find
Running
- June 2010
- May 2010
- April 2010
- March 2010
- February 2010
- January 2010
- December 2009
- November 2009
- October 2009
- September 2009
- August 2009
- July 2009
- June 2009
- May 2009
- April 2009
- March 2009
- February 2009
- January 2009
- December 2008
- November 2008
- October 2008
- September 2008
- August 2008
- July 2008
- June 2008
- May 2008
- April 2008
- March 2008
- February 2008
- January 2008
- December 2007
- November 2007
- October 2007
- September 2007
- August 2007
- July 2007
- June 2007
- May 2007
- April 2007
- March 2007
Archive for July 2008
Altitude Training
July 31, 2008 by gregshore.
| Dad and I visited South Tahoe, CA. In the afternoon, once we arrived at our hotel, I went for a run. I figured two-four miles. Weather was very warm but the humidity was very low compared to home.
I wanted to work on attacking the hills in anticipation of Sunday’s race. I had no idea how hard it would be to run at 6,000+ feet of altitude. My effort level was the same as it was at home but I was much slower. Activity
Performance
Map
Elevation (ft)
Pace (min/mile)
Splits
|
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
Posted from bimactive.com |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Posted in Greg's Runs | 1 Comment »
Monday Run 05:54 am
July 28, 2008 by gregshore.
| It’s tough to keep the pace down when running shorter distances. Good run this morning. Felt like the fastest man in the world at times - until the mom pushing the stroller came whizzing by.
Activity
Performance
Map
Elevation (ft)
Pace (min/mile)
Splits
|
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
Posted from bimactive.com |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Posted in Greg's Runs | 1 Comment »
I’m Certifiable!
July 27, 2008 by gregshore.
I passed my RRCA coaching certification exam with a score of 94. I really want to know the 6 questions I missed. I also completed and passed my First Aid for Coaches course and I already have my CPR certification. Now, we just need to put all of the paperwork together and I’ll be a certified running coach. (insert laugh track here because I laugh too when I think about it.)
Posted in Coaching | 6 Comments »
No Race on Saturday
July 27, 2008 by gregshore.
I needed to be at work early on Saturday and was not able to run the IOP Beach Race. I let myself sleep in which was nice and ran later in the day. I was going to use the race as a 4-mile pace run so instead I hopped on the treadmill and set it at 5.5 mph and went for four miles.
That’s the first time I actually ran on a treadmill. Weather, traffic, and time kept me inside and used the treadmill because I couldn’t even stand the thought of running 24 laps on the track. This way I could also see the last time trialists in the Tour de France.
Once I got into a rhythm, the pace felt really good. I was pushing but I wasn’t redlining so I think I’ll be just fine next week in the half.
Posted in Greg's Runs | No Comments »
Friday Pacing Drills
July 25, 2008 by gregshore.
Worked with Allan, Pat, Val and Trish on pacing for the race tomorrow. Allan and I want to run at the same pace. For him, it would be fairly fast - for me it will be at marathon race pace (11 min/mile). It will be good for both of us. That will keep me form pushing too hard and will encourage both of us.
We normally warm up for a mile and then run full laps (6 miles/lap) at the goal pace. The ladies were working on their mile run times so we had people spread out who were doing 8, 9 , 10, and 11 minute miles. When we hit the half-lap, we noted the time and tried to adjust our pace to come in at exactly the right time.
(Postscript - Trish won third in her age division at the race!)
Posted in Greg's Runs | No Comments »
Thursday Glide
July 24, 2008 by gregshore.
Spent 45 minutes on the arc trainer and then stretched
Posted in Cross Training | No Comments »
Group Run 06:04 am
July 23, 2008 by gregshore.
| Ran with Allan, Val, and Nancy. A good run and I would have liked to have run a little bit faster but with the humidity - it just wasn’t in my today. I also didn’t eat as soon as I woke up - I think that made a difference, too.
Activity
Performance
Map
Pace (min/mile)
Splits
|
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
Posted from bimactive.com |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Posted in Greg's Runs | No Comments »
Pace Running
July 22, 2008 by gregshore.
Today I worked on marathon race pace - 11 min/mile. I’m basing it on a 1.03.00 10K, my PR at that distance, done in May. I want to run the half marathon next week at the same pace. It will be my tune up race for the marathon. I went to the outside track so I wouldn’t be distracted by Boot Camp. They came upstair during my third repeat.
I did 4 x 1/2 mile repeats with a one lap walk/jog in between. Laps are 1/6 mile. Started with a one mile warm up and ended with a one mile cooldown.
Times: 5.32, 5.32, 5.30, 5.09 - Boot Campers were running on the track at the same time. I’m not competitive but I stopped paying attention to pace.
Posted in Greg's Runs | 3 Comments »
Monday Ride
July 22, 2008 by gregshore.
Spent 30 minutes on the bike. NR=1150. I’ve found it gets harder for me to push the HR up as I get fitter. Now my quads have to catch up to my cardio endurance.
Posted in Cross Training | No Comments »
The Sweat Test
July 21, 2008 by gregshore.
Oh, gosh, that really does sound gross, doesn’t it. Today, Class, we’re speaking of body fluids and nakedness, so if it bothers you, go somewhere else. It’s my blog and I’m staying here.
Last week, during a 12-mile run, I ran into some serious problems because I was not well hydrated. I was probably either on the brink of heat exhaustion or may have even crossed over the line. That’s a problem not only for that run but for all future runs. If you end up with a severe instance of your body adversely reacting to the heat - either heat exhaustion, or more seriously - heat stroke - you are more susceptible to heat illness in the future. So you need to do everything you can combat that without going into hyponatremia.
The sweat test is part of the arsenal of tools to combat dehydration. Plan a run of 60 minutes in the conditions in which you normally train. For me, it’s high humidity and temps in the high 70s. Weigh yourself with no clothes on just before running. Use a scale that is accurate to at least a tenth of a pound, prefereably accurate to the ounce. When you get back from your run, strip down and dry yourself completely before stepping on the scale. Your weight loss in ounces is the amount of liquid ounces you lost during the hour run.
For me - this morning I ran for 56 minutes and lost 4.0 lbs. That’s 64 ounces. No wonder I had such a problem last week - I only consumed 24 ounces in the first 90 minutes and then went for another 90 minutes with no additional fluids. I already knew what I did this time didn’t work and that what I did last year mostly did work. Now I know if I’m running for more than an hour that I need to consume 64 ounces every hour. That’s a lot more than the Fuel Belt carries. I may resort to a Camelback or use some other plan. Bottom line is - I need a better plan next time.
Posted in Coaching, Medical Issues, Links, Running | 3 Comments »