Running in Complete Darkness

I know the safety precautions for running in complete darkness pretty well (see my article 7 safety rules for running in the dark).  Regardless of how many times I run when it's dark, I never get completely acclimated to the idea that there may be something out there I cannot see.  We have less than a week before the time goes back an hour in the US. And, I am impatiently waiting to get that hour back for the selfish reason of bringing daylight to my early morning runs.

In this neighborhood, it's difficult to believe that we have few streetlights, especially considering there are lots of kids and elderly people who could be easy targets for crime (I have heard the area was designed with  few streetlights to create an "ambiance" unlike other Chicago suburbs.) Having only a few streetlights might be a thing of beauty for some people here. But, it would really help the runners, bikers , walkers, and pet owners who just want to see where their next step will land.

During yesterday's Easy Run, I noticed the wooden bridge I use to cross Butterfield Creek was missing a few planks. Apparently the creek rose pretty high due to the heavy rains and a log or two hit the bridge causing the damage.  Thank goodness there was enough light for me to see the missing planks otherwise Isis and I might have been injured.

I doubt if there will be any streetlights coming in this area anytime soon, so I guess the runners, bikers, walkers and pet owners must deal with the darkness for now.


Training
This is week 4, day 2 of my 12 week half marathon training program. Yesterday I completed a 4 mile Easy Run and today I completed a 5 mile Tempo Run.  Tomorrow's scheduled run is a Pace Run and then Friday the schedule calls for the second Progression Run.  I can probably do a good pace run outdoors. However, I'd much rather do the progression on the treadmill to ensure my pace is accurate.  I love doing progression runs but it's a challenge to look down at my watch often enough to be sure I'm running at the right pace for the right amount of time.

So far there are no kiddie activities planned for Saturday morning.  That could mean that I can get in a good Long Run this weekend.  Shame on me: I've missed the last 2 long runs!

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Wet, Cool Fall Runs

What a week. Gauging the weather has been a little tricky this Fall. It's been a little chilly. But, when it's also raining I'm finding that's not the kind of weather I feel comfortable running in. I started the week outside and have completed the last 3 runs on the treadmill.

I've been extremely busy at work and haven't written any articles this week for Examiner.com. Next week is the time to get back on track. I enjoy writing and have some great ides for my next half dozen articles. So, be on the lookout for new, informative articles from me soon!
Today's Run
This is week 2, day 4 of my 12 week half marathon training program. Today I completed a 4 mile Progression Run on the treadmill. I'd rather have run outside but couldn't see myself running in cold, wet rain. Progression runs are pretty fun and it would have been difficult for me to do a progression from 9:05 min/mile to 8:3 min/mile and then 8:05 min/mile accurately without a GPS, so the treadmill was the best option.
Training
This week I completed an Easy Run Monday; a treadmill Tempo Run Tuesday; a Pace Run, and a Progression Run today. Tomorrow is a Long Run, but since I'll be in Kankakee most of the weekend I may need to shorten the run to a 10k treadmill run or move it to Sunday.
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New Half Marathon Training Program

After completing my second half marathon on September 27, 2009, I decided to make some changes to my training program.  I ran a great race, finished in 1:54:38 (a personal record) or a 8:42 minutes/mile pace.  I'd like to continue to lower my half marathon pace next year so that I'm able to run at or near 8 minutes/mile at next Spring's Illinois Half Marathon. 

With this new training program, I will alternate hill workouts and progression runs using the treadmill on Fridays.  My rest days will be Thursdays and Sundays unless I do a 5k or 10k on the weekend.  I've also started the Two Hundred Squat Challenge to strengthen my legs since there aren't many hills to challenge me locally.  The goal will be to gradually increase distance and speed and strengthen the legs over the first 10 weeks.  The final two weeks I will reduce or eliminate the strength training and lower my mileage.

Today's Run
I completed week 1, day 3 of my 12 week half marathon training program - a 3 mile Pace Run. I am noticing the squats improve my running posture and give me a good kick at the end of the run. I can also run up my stairs a lot easier these days!  I thought I'd dread doing them, especially before a run.  But with the colder temps these days, completing 100 or more squats is an excellent way to warm up before a run.

Training
The first week of training is almost over.  I completed an Easy Run Monday; a treadmill Interval Run Tuesday; and a Pace Run today. I'll take a day off from running Thursday and then do my first Hill Run on Friday.  I'm inclined to do Saturday's 8 mile Long Run at the local Forest Preserve.  Two laps around the track should be about 8 miles!
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