Living in between - run thoughts

Went for a 6.34 mile run today - good to be back at my normal workout distance.

See below for geeky running details.

Listened to my latest obsessive sci-fi reading - Persepolis Rising, which is Book 7 of the Expanse series. A truly wonderful standout in the field of sci-fi.

Got me thinking about moving between states - as individuals, communities, peoples, and the world. Every moment is between two others - we are always in motion. The idea that there is a static moment where everything “just is” is an illusion. Embracing that kind of constant change is difficult and I am working through it personally right now.

Meanwhile, here are the geekier running details.

I use iSmoothRun for tracking on an iPhone and linked to an Apple Watch. iSmoothrun allows me to customize a workout better than most apps I have used.

Fuller stats of today’s run at Smashrun here.

Also here’s the run Strava here.

I follow and connect via both platforms, but more on Strava.

Some details for the run:

Running Time: 1:00:05

Total Distance: 6.34 miles

Avg. page: 9:29/mile

Run for Wellness - Less than 9 weeks to go!

Today I did my Tempo Run of the week - including an attempt to do 3 tempo miles at an 8 minute per mile pace or better (I did that on one).

Couldn't get out and exercise or join the Run for Wellness team? How about a donation for the sake of American mental health - check out the campaign here:

Run for Wellness

Join me in de-stigmatizing mental health and making it an American priority.

 

An off week and a fast run

Too much to do, and too little time to run!

Back in the swing of things, sort of though.

Here's what I've managed to do in the last week:

Wednesday (1/23/13) - Some tempo running - 1 mile easy, 2 miles faster (aiming for around 8:10 per mile), 1 mile easy, 2 miles faster, 1 mile easy. Slowed down a lot on the uphill miles - details and splits.

Thursday (1/24/13) - Swim - 25 minutes without stopping = 36 lengths = 900 yards.

Friday (1/25/13) - Torah Yoga - I highly recommend it!

Yesterday (1/27/13) - ran 8 miles, and faster! I managed to average 8:14/mile, including 30 seconds of walking at the end of every mile, and only dropped below that average for the big uphill during the seventh mile. Making progress! Here are the details and splits.

Still running and swimming - a week's worth

So, since I last posted I managed to get out a lot - here's what I logged:

Long run on Saturday - 10+ miles - aimed for an average under 8:20 per mile, and I believe I did that easily, except that my mobile app has been on the fritz - here's the raw version, warts and all - run details.

Interval training on Monday - this was 6 half miles, with 90 seconds break in between them, plus 2 mile warm up and 1 mile cool down. Again, blips with the app mean that my last splits stunk AND I was struggling, although I think over all it was OK, if not my best run. Run details.

Tempo run on Wednesday - felt great on this run, doing 1 mile easy, and 5 miles aiming at 8:10 or better, and then 1 mile easy. Again, my mobile tracking quit, this time at mile 3, so while I think I did pretty well, there's no proof :-). Run details.

Also managed to swim yesterday!

Dog Bites Rabbi

So, while on my temp run yesterday, more to come about that, I passed a dog owner and his two little Scotties that I see relatively frequently. One of his Scotties, off leash of course, decided to chase me, and took a chomp out of my calf - biting through my running pants and breaking the skin. Doctor says I should be OK :-)

Meanwhile, here's the link to the run.

Goal was 1 warm up mile, 5 miles at an average of 8:30/mile, and 1 cool down mile. Even with the dog bite near the end of mile 2, I did pretty well on the goal. Made it through the uphill mile in 8:41 and was pretty kicked for the final tempo mile. Still walking 30 seconds at the end of each mile and still keeping this pace, so all in all, I feel I am making progress and feeling good.

Chappy Chanukah!

Tempo run - shorter, slower, a little painful

Aiming for a 5 mile tempo run (mid-distance tempo - should be a 10k pace) plus a mile warm-up and cool down. Didn't have time for the full run, and my calf muscle seized up when I slowed down, so ended up walking more - calf has recovered some throughout the day.​

Sticking to an 8 minute to 8:30 pace, including walking 30 seconds.​

Splits were pretty good until mile 5 and 6. I will have to ease off a little this week so as to recover.​

Here are the details.​

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Run after Yom Kippur too

I managed to get out yesterday and do pretty well:

- Mile 1 - warm-up - 9:27
- Mile 2 - fast - 7:54
- Mile 3 - fast - 8:01
- Mile 4 - slower - 8:27 - I have to work on this hill, and this drop off in energy
- Mile 5 - fast - 7:57
- 5.0-5.3 - still fast - 2:33 (7:16 avg.)

Full details and map, here.

Still a long way to go. I am prepping myself for the formal training program for the Boston. More on that soon.

 

A run before Kol Nidrei

After walking Jude to school, I got out and did a relatively disciplined quick run. One mile warm up at a slower than 9 minute pace, and three miles after that aiming to keep an 8 minute pace. And I managed to keep pretty close to that plan, even while maintaining the 4 minutes running then 30 seconds walking plan!

Here are the details.

G'mar Chatimah Tovah - may everyone be finished for a good inscription in the new year! See you at Temple Beth El for Kol Nidrei tonight!