recovery day

took it real easy today. went out for a 30 minute jog at a nice and easy pace to work out the kinks and soreness in my legs from yesterday. everything felt pretty good.

15 miler long run day

so, i neglected to post for the last few days so here's a quick catch up. on saturday i went out for an easy 4 miles that if i recall i took real slow and ran in about 30 minutes. i took it easy because i was intending to do my long run yesterday, but the forces of nature prevented it. so, after saturdays run i ended up getting in 50 miles last week which i'm pretty damned pleased with.

yesterday morning me and my special lady friend woke up much earlier then we are used to on a sunday morning to run in the Komen 5K to raise money and awareness for breast cancer research. Eleanor signed us both for it and even if she may say otherwise, i thought it was pretty fun to go run a few miles with her. That's also because i'm a huge nerd. So, I had planned to go for my longrun of the weekend later in the day, but after waking up so early and already running a little bit, i couldn't get the energy for it, so i ended up going out for an easy 4.5 miles early evening yesterday to give myself a total of 7.5 for the day.

that brings us today where it took me a while to work up the mental courage to go out, but i finally did and did a nice big loop starting in carroll gardens, running up to williamsburg across the williamsburg bridge, through the l.e.s. and west village making it to the park on the west side highway up at 14th street and then taking the park down to the brooklyn bridge and back home. at the end of the day it was 15.16 miles in 1:46:40 for a 7:02/mile pace. Much to my surprise, given how lethargic i felt before the run, i felt pretty awesome for the majority of the run today. No cramping and i barely touched my water bottle.

I've noticed too that lately i've been posting very little about metal and this has turned 100% into just a training diary, so on that note to offset a little bit i will include this absurdly amazing video by Amon Amarth

Long run day - 8.3 miles

So, I ended up taking yesterday off. I had every intention of running. But I was over at dave's house and ended up having a couple beers with him. The very reason i left his house was so i could go home and get a run in before it got too late, but by the time i got back to my apartment, it was hopeless. So yesterday inadvertently ended up being a rest day.

Went for a long run today. 8.3 miles in 55:46 for about a 6:43/mile pace. It took a couple miles for my legs to feel okay, but after that it was a pretty easy run. The weather was shit though. Rain and wind. And for some reason my ipod shuffle would on play 3 songs in a loop, so i heard the same mastodon, fugazi, and jesu song about 5 times each.

Mile Repeats - 9 miles total for the day

Went down to the track in Red Hook today to do a speed/interval workout.

2 mile warmup followed by 4 x mile repeats with a 400 meter recovery jog in between each interval

i felt pretty awesome throughout the whole workout today and clocked some good times.

mile repeat 1 - 5:34
mile repeat 2 - 5:35
mile repeat 3 - 5:31
mile repeat 4 - 5:31

Nice and consistent. Then I wrapped everything up with a nice easy 2 mile cool down. All in all a 9 mile day.

Came home and chugged a glass of chocolate milk and ate some bread and cheese. Holy crap, chocolate milk is the most quality thing ever after a run.

long run day

this is for yesterday. went on a long run on my oft traveled loop through dumbo and fort greene. 6.9 miles in 46:45 for a 6:46/mile pace. my legs felt a little sore and heavy for a good portion of the run. i also should have waited a little longer to let the peanut butter and jelly sandwich i had 20 minutes before i left digest, but i wanted to get home in time for jeopardy so i just went for it. i think later tonight i'm going to go down to the track in red hook to do an interval workout. giddyup.

4.3 miler recovery run

Did a little loop up to the brooklyn heights promenade today. It was primarily a recovery run from yesterday. I felt pretty good, which is surprising taking into account how beat down i felt last night and this morning from my run yesterday. Ended up doing 4.3 miles in 29:05 for about a 6:45/mile pace. Coming back home some kids hanging out in front of the skate shop on smith street called me Forrest. Yeah, pretty original. I haven't heard that one yet on any of my runs.

Coney Island 18 miler

Man. I suck at updating this thing. I had really only intended to use it for a training diary so I could keep track of how much mileage I'm getting in prepping for the marathon, but my lazy ass couldn't work up the motivation to post anything for the last 6 weeks. So, here goes another try.

Anyways, that headlines not too correct. I really ran 17.66 miles today. Went from my house down to coney island and back.
Did it in 2 hours 3 minutes and 20 seconds. About a 6:59/mile pace. Not bad. Although I need to learn to slow down my longruns a bit so I don't fuck myself over by the time the marathon rolls around. Also, listening to At The Gates helps immensely when you're running for over two hours. Also it's nice to see the ocean and the boardwalk at the halfway point.

Other thoughts, getting psyched about the new Baroness record coming out soon. Also the song Dark Horse that Converge recently put up on their myspace from their upcoming record slays better then anything else i've heard in a while. Those guys are such fuckin pros.