In The Rain...

When I took the dog for a walk this morning, I knew I had a tough decision to make: Do I run outside in the rain or hit the treadmill? I thought about it for a minute and decided I didn't want to run two straight days on the treadmill (I plan to do an interval run on the mill tomorrow!) I also knew I couldn't take Isis with me in the rain. If she lost her footing or decided to shake the rain off her coat, both of us could be tossed into traffic inadvertently. She needs the exercise, but I had to leaver at home this morning - we'll hit the road on Wednesday, if possible. Despite the shower, the run was good. Nothing major other than a few leaps to avoid small ponds on the sidewalks of northern Chi Heights. I'm sure people were wondering why I would run in the rain as they drove by. All I can say is once you've developed an affinity for running, a little rain won't stop a run!

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Mile Splits: 8:42, 9:31, 8:47, 8:31, 8:01.

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2010 Dog Run #2

Isis and I completed our second run this year: 4 mile Pace Run. To my surprise, she's getting a more accustomed to the runs very quickly. I thought it would be weeks before she even wanted to hit the road. And, keeping up with me today was surely a challenge considering I held an 8:42 minute/mile pace over 4 miles.

We had a few memorable moments. Of course there was the unspeakable, unplanned bio stop about 1/2 mile into the run. There was also a squirrel siting which prompted a sharp tug on the leash within the last mile of the run. The pull was so great she nearly dragged me from the street onto the sidewalk. We survived, thank goodness, with less than a mile to go. I thought I would have the strength to give a big "push" for the last 1/2 mile. However, knowing Isis was still not quite in shape, I decided to just keep a steady pace.

Tomorrow, I will do an interval run. On Wednesday Isis and I will do a 3 mile easy run - her third run this year!

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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