04/25: 9mi - MB Wk13

PLAN: 9mi
RAN: 9mi @ 9:31-10:54*-9:26-9:42-9:50-9:50-9:35-9:30-9:30=9:40m/mi
LOC: Herrick Lake
EL: 6+

What a run! It drizzled the whole way back but I remembered that I actually really like running in the rain because I don't get overheated. But the occasional wind gusts made it slightly unpleasant. It was my first 9-mile, and I missed yesterday's run so I took it easy and didn't watch the pace at all during the run - worked out pretty good. I am glad that my body is getting used to the faster pace.
Warm-up was a little tough, I paused to stretch during the second mile, but compared to previous long runs - did not stop at all after that and was perfectly fine. No music today either - I'm learning to zone out my brain for longer durations of time.

I ran with CamelBak with diluted coconut juice - the taste really grew on me, and I feel like it really gives me those electrolytes I don't get with plain water.
Also, GPS in CamelBak seems to track *significantly* better than in the front waist pouch - it was pretty much right on course the whole time today, despite the thick clouds and rain.
I took the "long" routes on two out of three loops and had to run around the parking lot to get it up to 9mi. (I just didn't want to get stuck 3 miles out if it really started coming down!)

04/20: 5mi - MB Wk13

PLAN: 5mi
RAN: 5mi @ 8:30-8:50-9:40-9:00-8:30=9m/mi
LOC: Greene Valley
EL: 6-7+

Did something new today - Greene Valley was great! I am kind of proud of my creativity in mapping this "Figure-Eight" course to make the most (5mi) out of the forest preserve loops. This trail is interesting as the sections are shorter, twistier, and much hillier than Herrick.

Seemed like there were lots of uphills in the beginning and either because of that, or just unprovoked muscle cramping, I took the third mile REALLY easy (9:40) - BUT - it's still 9:40! That's a damn good pace for an "easy" mile! The end seemed all downhill, or maybe it was unprovoked muscle de-cramping, but the running got really good - 8:30. I am so happy!

04/18: 8mi - MB Wk12

PLAN: 8mi
RAN: 8mi @ 11-9:15-9:25-9:40-?-?-9:00-9:10
LOC: Herrick Lake
EL: 7+

Good run. EL is up and I am not tempted to call this run "fun" like before, but that just means I was working my ass off. As I thought what my "EL" values mean, I understood that it is not only how hard I work but how long I can *sustain* that level of exertion. Therefore, training will 1) allow me to run faster at a lower intensity level 2) allow me to sustain a higher intensity level for a longer duration of time.
On longer runs my EL will be lower, but that doesn't necessarily make the run easier, while pushing the pace on shorter runs will help me train anaerobically.

I tracked the run via GPS (in my nifty travel wallet) but it was really off on miles 5-6, where I also made a water stop, so I don't have times for those miles, but I am very happy with my pace.

04/17: 4mi - MB Wk12

PLAN: 4mi
RAN: 4mi @ 9:10-9:20-9:20-8:45m/mi
LOC: Blackwell Forest Preserve
EL: 7-

The run felt good in general (very surprisingly) even though I had enough troubles along the way to hate it.  It felt like I was running uphill into the wind the whole time, I started getting really fatigued after about 2 miles, and to top everything off I had 'other' issues for the last two miles making the experience thoroughly unpleasant.

(Note: I "reset trip" after the first mile, which is why it is not shown in screen shot)

I think what made the run "good" after all that is that - despite - all of it, I ran a  really good pace, although I did not feel like I pushed the pace all that much. My goal was to run between 9:00 and 9:30.

I tried something new today - those body wallets for traveling - it fit the GPS perfectly, and the rubber band prevented it from bouncing - WIN.

04/11: 8mi* - MB Wk11

PLAN: 8mi
RAN: 8mi @ 10m/mi
LOC: Herrick Lake
EL: 5+

What a run! I do have a cold, so I popped a Benadryl and an Advil just in case (I am totally against pills but I really needed to make these miles today).

I ran the course below backwards to make it more fun, starting at the DuPage FP Office building, and making a full circle around Herrick Lake; with one short water-stretch stop at 5mi:

It was cool for the run, windy at times but not bad. The run felt great! I was disappointed to find out my slow pace, and considering I would give the first 2/3rds of the course an EL of 4 I really need to start pushing the pace more on and stop saving myself for the last mile. Here is the detail as recorded via my ad-hoc GPS method and interpreted by TrailRunner:

Tracking my pace reveals the following:
10.0-10.5-10.5-11.0-10.0-break-10.5-9.5-9.5
I clearly remember what 9.5 pace felt like at the end of an 8-mile run and it did not feel like 9.5 :) But I have to remember to push myself - that's the only way to get faster. Eventually :)

********************************************
I tested out what it's like to run with a CamelBak today - something I'll definitely need for 8mi+ runs.
WIN. It worked really well! No chafing; the chest strap successfully prevented it from bouncing - (much better than a hip fanny pack!) I had it 1/2 full causing the water to slush but that did not cause any discomfort. In the future the only thing I would change is fill it up all the way; I used up all the water through my run while the extra weight will just be extra training. The little pocket is perfect for GPS storage, which means I will be tracking all my long runs!

04/05: 4mi* - MB Wk11

PLAN: Rest
RAN: 30min elliptical; 4mi @ 9.7m/mi - timed
LOC: LTF @ Lunch; Hidden Lake

I missed 3 days / 16 miles of training (due to long miles of hiking in southern IL - Shawnee National Forest) and after some research on the best way to make up missed runs I decided to warm up my legs and lungs at lunch; and then run an easy 4 miles after work.
I am glad I did 4mi only - no pain today and I feel that I will be OK for the rest of the week, but it was enough to get my body back into running.
I had some inner-ankle pain, not sure why, prob all the hiking.

Today I used my DIY GPS method to track my pace. More later.