5.4 miles 51:22

The weather said it would be 66 degrees during my run getting warmer as I ran. I threw on the sleeveless shirt grabbed the ipod and headed out for my 5 mile run. The headwind was pretty stiff at times but the run felt great. My legs felt great, my body felt great I was cruising. For most of the run I just forgot my garmin and I just ran. I continued to feel great as I pushed the pace. I ran the first 5 miles in 47:22 so 18 seconds slower than on Monday but if I start the clock at .4 miles and count the last 5 my pace would have broken my previous pr of 47:04.

Regardless off all that hype I learned something about taking a week to cut back on the mileage a little. First of all my body felt good when I ran, no nagging pain. The other is that my comfortable pace increased by about a minute. When I finished my 5.4 today I could have ran a few more at the same pace.

9:31 m/mile

5 miles 51m

Ran on the treadmill today 10:15 m/mile; easy pace. Friday I think I'll race simulate an 8k- going for a goal of 44 minutes.

5 miles 47m04s

This week is my cut back week. It's something I'm supposed to do every 4 weeks but end up doing it about every 8 weeks. This time I'm being obedient to the schedule and tapering. I'll do three 5 mile runs this week.

50 degrees and windy. 50 degrees should feel great but man the winds SUCKS! I know I should whine but runs with wind can have points of misery but mostly running is pleasant. I noticed that I didn't have that nagging pain(s) that I get while on the treadmill. I guess I don't get bored out on the road like I do trapped in the gym. Sounds like I need to get outside a little more.

I wanted to run the 5 in a pace better than 10 m/mile. 10 is my default pace and it's easy to let my legs get locked into that pace. I figured if I'm tapering and can't get the mileage I was getting before I can at least be smart about my runs. I made sure to vary my pace getting faster with each mile. 9m25s m/mile.

Good run today looking forward to Wednesday.

Tempo 7 miles in 64m20s

Yesterday was tempo run. I normally do this run on Friday but sort of felt the need to prove to myself I could do it on thursday. I rarely run on back to back days and I had run an easy two on Wednesday. But all day the tempo run kept coming to my mind and I wondered if I could pull it off.

After a warm up mile I started tempo run 5 miles. The first 2.5 miles of the tempo was at 9:30 m/mile and then the second half was faster (about 8:30-8:45 m/mile) with my fastest mile being my last then a cool down mile.

One thing that continues to amaze me about running is that its almost guaranteed that some part of your body is going to hurt. It's not a piercing pain but just a small nagging pain that you notice and notice and notice. Yesterday it was my abs. I had worked them pretty hard on wednesday and from my first stride I noticed they were sore. Then as the run went on they nagged and nagged and nagged. It might be sore muscles, a slightly nagging discomfort in a leg, a tight calf. It's always something.

I'm 95% sure it's mental. In fact when I can get into the run, get into a podcast, get into my music or just escape in my own thoughts it all goes away. Perhaps it's just a treadmill thing because it doesn't happen as often when I'm out on the road...

10.25 miles

First double digit run of my life today. 10.25 miles in 1:49 for a 10:40 m/mile pace.

My legs are feeling it right now but while I was out there it was a great run. Miles 6-8 were pretty tough but I finished strong and even could have run a few more if someone with a gun was chasing me. The weather was about 40 degrees with a fairly strong wind (10 mph) with gust that were stronger at times. That just served to dry the sweat to my face and leave cool little white streaks. They're only cool because when people see me they know I'm just that hardcore!

Oh yeah.

Seth was born on Friday!

8 lbs and 6 oz

6 miles 56m20s

My legs felt like concrete and my hamstrings were tight to the point of screaming- the run was destined for greatness from the start.

warm up:
.5 mile @ 10:30 m/mile
.5 mile @ 10:00 m/mile
intervals:
.5 mile @ 8:27 m/mile
.25 mile @ 10:20 m/mile
.5 mile @ 8:27 m/mile
.25 mile @ 10:20 m/mile
.5 mile @ 8:27 m/mile
.25 mile @ 10:10 m/mile
.5 mile @ 8:27 m/mile
.25 mile @ 10:00 m/mile
.5 mile @ 8:27 m/mile
.5 mile @ 10:00 m/mile
.5 mile @ 8:27 m/mile
cool down:
.5 mile @ 10:00 m/mile

9.17 miles 99m39s

Drug myself out of bed at 6 AM wondering why it felt like 5 AM, wondering why I couldn't do my long run tomorrow so I could get more sleep today. I laced up the shoes wondering why I hated myself and was destroying my body by running so early in the morning. I step out the door wondering if I was mentally ill and if I was sane what sanity runs at sunrise in 38 degree weather. Left the porch wondering where I was running and how far I'd go.

From the first step of my run all of my wondering silenced and I just ran. It's the best feeling run I've had in a few weeks. I spent the first 3 miles just praying to God. Thanking him for putting my family where we're at in life and surrendering to him as to what he wants to do with us. I prayed for the birth of Seth which is scheduled to happen on Saturday. I prayed for my boys that God would capture their hearts at a young age and that they would learn that their hearts are safest in his hands. I prayed that my sons would be spears in the heart of the evil one. I prayed they will be powerful agents in God's kingdom. I prayed this for my friend's children as well. Then I prayed for my church, people in my church and that God would cause growth in us; in our hearts and as a corporate body.

Then I ran 6 more miles. My mind stayed clear my thoughts were focused and most of all my body was cruising.

Great run today!

10:48 m/mile pace

7 miles 66 minutes

Pace run
1 mile warm up .5@ 5.5 m/m .5@5 m/m
3 mile @ 9.5 m/m
1 mile @ 9 m/m
.5 mile @ 8.5 m/m
.5 mile @ 8 m/m
1 mile cool down

Total 7 miles 66 minutes

The wall came at 5.5 miles. Until then I was doing great, felling great and in my groove. Then suddenly as great as I was feeling the opposite came. I was slightly considering listening to my body. I had a 12 hour virus on Wednesday and took Thursday off. I haven't been eating much the last two days so I was really wondering if my body was really being honest. But I checked my reserve and figured I had something left so I finished the run off strong and it felt great.

2 miles 22 minutes

Running up hill with concrete shoes and ropes tied to your legs. Yep that's what this run was like.

After the run I was working out in the weight room and started feeling bad. Throughout the morning I thought it was just sinuses, in the weight room I figured it was something with my stomach. My strength was gone and I was starting to feel like I was going to yack. So I cut my lifting short showered off and headed home. Where I slept for the rest of the day, slept when I wasn't throwing up that is.

9.3- 102 minutes

Checking the weather last night said today would be a beauty. I set out at 6:30 AM with the goal of hitting my longest run yet. Down to the the park (1.8 mile) and then up Shoulder's Hill road to my new favorite spot down by the water. I kept my pace at 10:59 m/mile which was 17 seconds faster than my smart coach goal but right on target for my personal goal.

I think it was about 38 degrees when I started and by the time I finished it was about 45. I hit my long run goal of 9 miles. 9.3 to be exact.

First Post

While I was out running today I decided that I wanted to go ahead and take the step of starting a "running blog". I'm a pretty consistent blogger over on my other blog so hopefully that will carry over to this blog. The running blog might be a diary of my runs; observations I make while hitting the pavement or running like a hamster on the treadmill.

First of all the name. I read a little "successories" book yesterday called 212 Degrees- the extra degree. You thought it was my weight didn't you. Nope I'm not 212 yet. Maybe if I keep running I will be? At 211 degrees water is hot. At 212 it boils. Boiled water makes steam and steam can power a locomotive. Few people live life at 212 degrees; the one's that do are great or do great things.

While running today I decided I live my life at about 180-200 degrees. Sometimes when I'm really jamming and getting it done I might get up to about 205. Nice and hot but not transformational. But when I get behind something, when I get passionate about something I get it up to 212. That's what drives me nuts sometimes. I've been there, I've tasted it. I know how effective I can be when I go the extra mile (I guess that's punny).

That's what running is for me. No one wakes me up to go running. I just do it. Even when it's craptastic cold outside I get out of bed and do it. I know the first mile is going to suck. It's funny how the first mile every part of your legs hurt. It's actually not funny at all, it's awful. But it's your body's way of telling you to be mediocre. But once you get running, the pain goes away. You get in the groove, you lose track of time. It's the best feeling in the world because you are causing your body to submit to your will. It's a 212 degree action. I don't have to do it but I know it makes me better and after I do it I feel great.

That's 212 and that's what this blog is about.