Out the door at 5:30 feeling annoyed with the world for no good reason. Just general angst. My legs were sore, or feeling heavy, or just generally not happy through the whole run. As a matter of being a grumpy bitch I pushed things a bit, especially on the uphill on the way back. I set a new 5k PR on the road, and yet I'm still grumpy...wtf?

So I've yet to be able to drag myself out of bed at 5 a.m. to get my first run of the week out of the way. I'm on the 3rd week of the training program, but I seem to be ok with one less day of running than what is scheduled. Time will tell if that sabotages my goal of a sub 30 min 5k.

While the thought of getting an extra 5k in per week is of course a good idea, the pillow monster always seems to win, especially on a Monday morning. Tuesdays are easy as I work at home, so that gives me an extra 45 minutes that I wouldn't have. So I was up and at 'em this morning. The scheduled called for a 6 x 400, and I pushed it on the running intervals. I gave myself an extra half lap of walking on the end to make it an even 5k distance. And considering I walked for more than half of it, an entertaining time was logged. Also interesting was the fact that for this run, the nike+ system gave me a bit less distance then actual.

So tomorrow will be interesting. Can I drag my ass out of bed early enough to do my 5k run and get to work at a "normal" time? Stay tuned...I'm as curious as you are to find out.

It's amazing the difference 25 degrees can make. Not only did I shave 3'45" off of last weeks 5 mile time, but I had energy to spare. I didn't walk at all during it. I did have to stop for a bit while waiting for a light, but nothing can be done about that.

Pacing and energy conservation is an art form, I've decided. I started out really slowly, especially up the big hill. But I think I could have pushed a bit more there and improved my time further. Something to work for of course. Looking into next week, there will be two new things: I'll be throwing another 5k into the mix. These past two weeks I've ended up giving myself 2 rest days between weeks as opposed to just one. Come Monday I'll be on the road again. 2nd, my long Saturday run is upped to 6 miles. For the sake of numbers, I'm going to bump that a bit to 10k (6.2 miles). I still need to find a route for that though.

So while I felt much better during and right after the run as compared to last week, there still a sense of all body tired settling in. In the shower, it took some noticeable effort to raise my arms while shaving my head. And as I sit here typing this, my eyes are getting heavy. I'll be taking it easy today, save for a visit to the art fest. But I'm looking forward to my first ever 10k run next week.

I was up later then planned last night due to be distracted by the TV, so I slept in a bit. I figure another half hour wasn't going to kill me. When I did hit the road, I decided to do my original road route. That is the first road route near my house that I started after I finished the c25k. As today's run was supposed to be a "fast 5k", it meant that I had to push it. And that's just what I did. At the half way point I was on a PR record pace, and could feel it. I pushed on.

At the finish, I checked my time and was disappointed a bit by my time. It was plenty fast, but about 20 seconds slower than my previous 5k time on a different route with a different elevation profile. My last run had some manual math involved, maybe I was too generous with it. Oh well, I'll just use it as fodder to push harder still.

On the walk home I decided to double check the route on mapmyrun.com. It uses a Google map overlay, and I trust it's reasonably accurate. The thing is, I had mapped this route when I first started..but it never really dawned on me the simple fact that the route I'm running is in fact longer than 5k. It's 5.18k (3.22 miles). I was feeling better, a lot better because at that distance, and that time means a 35'07" 5k. A personal record. So there!

This morning thing might get addicting. I think I can officially call this my best run yet. I just felt fast, and despite the fact that I forgot to start my nike+ logging for the first minute or so I really wasn't too annoyed about it. I figure I logged a 36'05" adjusting for the mis-start and that's my fastest road 5k yet, and that includes a big hill that gave me no problems at all. Plus it's only about 2 minutes off my level treadmill pace. I'm feeling the progress and I'm liking it.

After a suggestion by my dear wife, I decided that it makes sense to at least try shifting the training schedule back one day. I'll have to make some adjustments on the last taper week, but being a light week it shouldn't be that big of a deal. One of the biggest adjustments though is to shift to morning running. The 90 degree run last Friday was just miserable, but faced with 90 degrees or a 5-something-am wake up time, I was on the fence.

As I had already missed my previously scheduled Sunday run, and an unplanned long workday sapped my energy last night, I figured the best way to salvage at least 4 runs this week was to shift the schedule as Aly suggested and move to morning runs. It didn't suck as much as I had feared. I was on the track by a bit after 6 having stretched at home. By 7 I was climbing into the shower after my first tempo run.

This run had me doing 10 min. at a slow run, then 10 min. faster, then the final 10 min. slower. I completed exactly 10 laps, which puts me squarely in the 12 min./mile camp. Considering that 2/3 of the run was at my slower pace, I'm feeling good about my progression. Next temp run (in two weeks) I'll increase the fast interval by 5 minutes and see how I do.

Now the only challenge is staying awake for the work day...and getting up early again tomorrow to do my normal 5k run. As it happens I'll be swapping work at home days on Wed/Thur this week, so the day that I go into the office will be a rest day for me. Next week I'll have to be up even earlier on M/W to make sure I leave for work at a decent time. The other really good upside to the modified schedule is that my long runs can now be done on Saturday mornings.

I can't remember the last time, or even ever, I was really sad when hearing of a famous person passing on and I felt anything in particular. I typically don't get emotionally attached much, especially to someone I've never met, let alone got to know. Today is different. I'm just sad that Carlin is gone.

The 5 mile run. A couple of things to note first, especially in lieu of the nike+'s accuracy issues. It was actually "just" 5 miles, the time was the same, but with the distance adjustment my pace was more around 13'37"/mile. I was figuring it would probably take me around 1:10 to do the run, I'm stoked that I came in under that, especially considering some other factors:

- over the course there was over 300 feet in elevation change.
- it was 90 degrees out
- the farthest I've ever run was 5k (3.1 miles)
- I did have to walk some. At about the 3.5 mile mark I decided that "dizzy" was a bad sensation to have. I gave myself 5 minutes of walking, which coencided nicely with the steepest part of the last leg. By the time my 5 minutes was up I was feeling much better, and I have no doubt had I not done that, I couldn't have pushed through the last 1.5 miles.

So, even though I had to walk, I'm thrilled with what I did. I'd be really curious to know how I'd do on a flat course in say 70 degree whether. I took a very cool shower that lasted at least half as long as the run. And walking was a bit of a challenge. Even though this entry is dated the evening of the run, I've actually written it the morning after. I've woken up earlier than I figured, and I'm not nearly as sore as I expected to be. My lower back is a bit stiff, which I did feel for the first time on the initial first big climb of the run. So new muscles to work out there.

I've got another 5 mile run next Friday. I'm probably going to have to do something about schedule and location. Maybe wake up at some ungodly hour to beat the heat, as regular social plans don't allow for a late evening run. We'll see how it goes.

So I'm trying really hard not to worry so much about pacing, however I had a bit of a waekup call on tonight's run that lets me know I can, and should push things a bit more on my own. I did my standard out and back route along Creek Road, and at about the 3k mark a woman runs past me. I figured what the hell and sped up a bit and increase my pace, but I knew there was no way I was going to keep up with her, so I did what I could and pushed it a bit more.

I was able to keep this up for longer than I thought, well after I lost sight of her as she ran off into the distance. However, I was a bit disappointed when I ended my run and my time wasn't nearly as fast as I was hoping. So much for not worrying about pacing.

I know it will come, but I know I'll have to push myself to help it along. On the other end of the spectrum is distance. Tomorrow I have a 5 mile run (miles..as opposed to the kilometers I have been doing). This is 60% further then I've ever run before. I'm not going to give a damn about pacing, my goal is to just run the whole thing. I've decided to really give myself a test by combining the two routes that I've run. The big hill followed by the gradual hill out and back. To top it off, I'll probably be running it about 3 hours earlier than I normally do, so the heat will be a factor, I'll have to see how it is carrying a water bottle while I run.

If I don't show up for regular Friday festivities, you'll know why...

So I was greeted this morning with an invitation from Borders to take a survey. I did so, and as promised in the email I was presented with a 30% off coupon. Interesting thing, the coupon was presented with just a standard URL, so on a whim I decided to cut and paste the url into a new browser, sure enough it came right up.

So, enjoy your 30% off: http://www.bordersmedia.com/coup/erewards0608.asp

I decided to do a different route tonight, involving a hill. I was nervous about it at first, but the fact that it rises in 3 separate sections made it much easier, and by the time I got to the top, I was thrilled. As the hill was at the very beginning of my run, I decided to do a nice and easy pace. I think this might have been a bit of a disservice as my overall time was quite slow (though not my slowest), but at the same time, there were some longer uphills that I hadn't really noticed when I drove the route previously.

All in all it was a really great run and I look forward to doing it again. Being a loop, I'll be able to reverse the direction and get the opposite profile which should prove to be interesting. I'm still a bit anxious about my 5 miler on Friday, but not quite as apprehensive about it as I was even yesterday. I'm looking forward to my day off tomorrow though..

The training begins. Technically it should have began yesterday, but a previously committed to bachelor party involving a trip to Wendover Saturday night pre-empted the official start. So today it is.

Though I've not signed up for it yet (want to give the training program a few weeks as it's considerably more aggressive), I'm shooting to run the SkirtChaser 5K. It's a neat concept, and should make a fun first race. Mrs. asdf_cat has started the c25k program with the thought of running the race as well, and Aly has started the c25k program but her knees are giving her more hell then mine did when I first started the running thing. So while she might not race, she's definitely gong to try to work thorough things to hopefully get to that point in the future. The training program I've selected is the Hal Higdon 5K Intermediate Training program. The schedule is here if you want to see what I'm going to be putting myself through.

I'll be running 2 more days a week than on the couch to 5k, and my milage will go up quickly. On Mondays I'll be alternating between interval and tempo training. I've decided to do both of these on the track to give me a break from the hills and the concrete so I can concentrate on the speedwork. For the intervals, I'll be walking one lap, then running one lap at a much faster than 5k pace. Tempo training will be for the given duration, but I'll be starting at a slow run for the beginning, pick it up for a bit in the middle, and then come back down at the end. For both of these it'll be interesting to find my pacing and see how it changes over the training.

As for miles, I'll be doing back to back runs on Thursday and Friday, with the Friday run being high miles, starting with a 5 mile run this week! I've got my route plotted out, it's an extension of the route I've been running here near the house. I'm hoping that the familiar territory will help me push through the distance. In 7 weeks, those friday runs will be up to 7 miles, that's more than a 10k. But hell, if I can get to that, then my 5k time should be decent.

Overall I'm a bit nervous about the quick ramp up in miles, at the same time I'm excited at the possibility of pulling it off. Feel free to follow along, and please cheer me on...I'm going to need it!

I was in a bitchy mood when I started my run, but it never really entered my mind to not run. Also it had been only 2 days since my last run, so I was curious how the shorter recovery time would play a factor. I have no idea really. It was warmer out too, and I made a point to start a bit slower, which I'm glad I did.

I didn't have to think about my pacing nearly as much today, but perhaps I should have as I was 1:18 slower today than on Tuesday. Not thrilled by that, especially since I felt like I was faster, but at the same time I was stiff for the first 2k and only then did things loosen up. Ah well, we'll see what the next run brings.

So after 4 days off due to weather, knee pain, schedule and grumpiness I decided that maybe a run would do me good. And of course it did. Not only that, I shaved nearly 3 minutes off my my PR (Personal Record) for a road based 5k.

I started out much stronger than I had intended, but was soon able to settle down. Things were pretty much auto pilot until my turn-around and I headed up hill. Many times I had to force myself to push so as not to let up the pace, but I was able to stick it out and still finish strong. Also, the nike+ipod was considerable more accurate, which means my quicker pace is much closer to what the device considers "average". I had been thinking about doing a calibration run, but I'm thinking I'll stick with it how it is.

Another run. A few things different about this one: - shoes - after having issues with my arch support from Monday night's run, I headed back to SLRC. There they pulled out the wide shoes. The theory was that the shoe I had was a bit too narrow and was forcing my arch support to ride up a bit higher on my insole. So they set me up with a 2E wide Asics Gel-Kayno 14, and I love it! - time - Monday's run was at the tail end of dusk with most of the run happening under streetlamp light. Today the weather cleared up just in time for work to be over wtih and for me to get out in it. It was nice and cool too which made it much more comfy. - pacing - while I improved my time by a whopping 14 seconds, I felt much better about it. I tempered my pace at the beginning and was able to "finish strong" with longer strides to wrap things up. Definitely the way to go I think. The nike+ipod is about 10% off which is about what is expected. I think my run this weekend I'll head up to the track and do some further calibration to see if I can dial it in a bit.

I just learned that we have someone named Patrick Stewart at my work. I must fight the urge to stalk this person to wait for the most inappropriate time to state, oh-so-stoically, "Engage!"

...unlike this guy:

Security Cam Footage of Cubicle Rage to the Extreme is Every Cube Dweller's Fantasy (via Gizmodo)

...and a second angle:

Office Worker Meltdown Second Angle (via Break)

My first road 5k. In my anxiousness to literally hit the road, I forgot to put the sensor dongle on my ipod. Of course I didn't realize this until I had walked to my starting point. Oh well, the ipod has a stopwatch on it, so I hit "Start" and away I went.

It felt really good to just run. I didn't have to worry at all about balance on the treadmill, and being out in the open air felt great. I'm anxious to run again, go figure! The route I took was a mostly gradual decline out, which of course meant an incline on the way back. The first couple of hundred yards on the way out though were at an incline, so my breathing was quite labored at first, but after a few minutes and it leveled out I got it under control. There were times that I don't think I was going any faster than a walk, yet I was doing a run. I think I like the fact that my body can subconsciously adjust it's pace as it gets tired or on an incline. A few times I had to make the effort to pick up the pace, but as long as I kept running, it just felt good.

On Saturday I went to SLRC and after trying on 5 different pairs of shoes I settled on the Mizuno Wave Nirvana 4 as it was the only one that wasn't giving any kind of pressure on my left foot insole. However, as I was crossing over mile 3 in my run tonight, I really started to feel it. By the time I got home it was more than just annoying and the beginnings of a blister were apparent. So back to SLRC tomorrow to see what can be done. Thankfully they've got a great 15 day exchange policy, so I know i'll find something that'll work.

As much as I felt like a "real" runner a few weeks ago when I hit 5k nonstop on the treadmil, I feel it even more that I did 5k nonstop in the "real" world. While the 4.7 mph I clocked tonight is a far cry from the 5.5 mph I can maintain on the treadmill, I'm thrilled with it. As I start work towards a sub 30 minute 5k, I'm excited to watch my progress. Away we go!

And done. With the C25K program. Considering my past Saturday runs, it seemed a shame for this one to be any different. So I went an extra 4 minutes to run another 5k non stop. The nike+ shows another dip in the middle of the run for some reason, but oh well.

So now what? Still not sure. I'm definitely going to get new shoes today. At 240 miles I think these are about done, we'll see what the SLRC folks say. So, there ya have it. I've completed a 9 week exercise program. I can run 5k non stop. I guess I'll be taking it to the road and start putting in some cross training. The next goal I think will be a road based sub 30 min 5k.

I'll keep logging my runs, as it's helped me focus and improve. So for any that might be following along...there will be more.

Last night I was in too good of a mood to run due to some happiness at work. So I knew I had to run tonight. As it happened, the last hour of the day brought some major frustration. I had to talk myself into going, and had to keep talking myself through the run. It wasn't really fun, so I focused on the accomplishment of simply finishing. It got me through it, and I'm glad I did it. Come Saturday morning I will officially be done with the C25K program. I'm still pondering next steps, but I think I might have to celebrate with a visit to SLRC for some new shoes.