Site:
http://www.lutheranzephyr.com
Miles:
648 total / 0 in 2017
Goal:

I have been running since April 2010. I'm not fast. I'm still overweight. But I'm working on all that. Current goal: run and finish the National Marathon, 3/26.

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Chris logged 648 miles.

Last workout almost 7 years ago. Help get them back on track!

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Entries

  1. RUN
    alright 3.07 mi 00:26 08:34 pace

    Recovery workout, between big tempo run (yesterday) and 90-minute hill workout (tomorrow). Still felt stiff from yesterday's workout. Clearly I need to do more stretching ...

    • Rob O.
      Rob O.

      Stretching helps for sure Chris, you may want to look at doing some cross training inbetween your hard runs. Swimming works well for me, nothing better then swimming a few laps after a hard run followed by the hot tub of course :-)

      almost 7 years ago Like

  2. RUN
    good W11 Tempo Run 14.9 mi 02:09 08:38 pace

    Plan called for warm-up, 2 miles @ goal pace (9:00/mi), 4 x 2mi @ tempo pace (8:34/mi) with 2:00 walk/jog recovery, 3 miles @ goal pace, cool-down.

    I was focusing really hard on having a relaxed... read more

    • Cleo
      Cleo

      WOW, Chris! Let me say that again, but backwards... WOW!!! ;) That's one heckuva Tempo Run!!! CONGRATS on getting through it... and in exemplary style! Thanks for the "nod" over the "Pinkalicious" comment! LOL! Was wondering if anyone would pick up on it. Pretty blasted awesome a Dad did! Kudos to you, friend! :)

      almost 7 years ago Like

    • Lee M.
      Lee M.

      That pace is just insane - way to go!

      almost 7 years ago Like

  3. #dailymission What is the first race you ever ran? What details do you remember most?
    My first race was a 4th of July community fun run in 1983 or '84, two trips around the backstops on a base... read more

  4. RUN
    good 12.34 mi 01:50 08:53 pace

    Training plan called for a 10K race yesterday. No race, not even a run. So, today, rather than the called-for 6-8 recovery, I did 12. I was especially glad to have a running partner who kept me goi... read more

    • Greg S.
      Greg S.

      Nice make-up run, some great miles and good luck with the peak training ahead.

      almost 7 years ago Like

    • David B.
      David B.

      Great job today, it sounds like you're getting into the heart of your training schedule - good luck Chris.

      almost 7 years ago Like

  5. RUN
    blah TM 4 4.29 mi 00:43 10:08 pace

    4 miles, plus cool down, on TM.
    I had to use the dreadmill last evening, for the first time since the heatwave in July. I just cannot make the TM work for me. I run an 8:30 pace comfortably on the ... read more

  6. RUN
    good W10D1 - Intervals 6.69 mi 00:55 08:09 pace

    Week 10 is a bit of a step-back week. Kinda nice.
    W10D1: Plan called for 60 minutes of running, incl 2x1200m and 2x400m intervals. Had to cut short by a few minutes to get back to office for a me... read more

    • Reverend Run V.
      Reverend Run V.

      Good thing you didn't make it to Minnesota. It is frigid cold today. Cold enough that *I* opted for the dreadmill. Nice run today - always nice to get to wear shorts.

      almost 7 years ago Like

    • Renee B.
      Renee B.

      I agree - MN is cold and windy today but we didn't get the blizzard. Great intervals!

      almost 7 years ago Like

    • Cristy D.
      Cristy D.

      Nice workout, Chris!

      almost 7 years ago Like

    • Patti V.
      Patti V.

      Awesome pace there chris!

      almost 7 years ago Like

  7. RUN
    good W9D5 - Long Run 17.16 mi 02:45 09:35 pace

    Ran with a partner for the first time, and what a difference that made! I ran a more sensible pace, and her support really carried me through the last few miles. However, at least 1/3 of the sidewa... read more

  8. RUN
    alright W9D4 Easy 5 5.09 mi 00:44 08:39 pace

    Felt stiff in my shins and calves, but otherwise I was glad to get out and get in a few miles before tomorrow's 17 miler. I'll be happy when the snow and slush melts, as the road, sidewa... read more

    • Jeni H.
      Jeni H.

      Congrats on your new weekly distance PR, Chris! And very nice run today -- hope tomorrow's long run goes well too! (and I am in complete agreement about wanting the snow and slush and ice to melt and be gone!)

      almost 7 years ago Like

    • David B.
      David B.

      Great week Chris - watch out for those calves - spinning your wheels in the slush can really take a toll on your calf/Achilles

      almost 7 years ago Like

    • Renee B.
      Renee B.

      Wow!! Congrats on the weekly distance PR! Have a great long run tomorrow. Hopefully you can find some clear paths to run.

      almost 7 years ago Like

  9. Running Outdoors in Minnesota This Week?
    For all you cold-climate runners: I'm heading to Saint Paul, MN for a conference this week. Though I'll have access to a treadmill, I'd muc... read more

    • Reverend Run V.
      Reverend Run V.

      I will also be at a conference in MN this week as well (Mon-Weds) - my insight is layer, layer, later. I like running tights, warm base layer, and vest, with hat, gloves, and neck gaiter (which I wear over my face).

      almost 7 years ago Like

    • Lisa R.
      Lisa R.

      Hey, I grew up in Mpls, MN! Yup, running is a completely different beast up there. Layers. Once you get running, you'll be fine and warm up. Make sure you wear your clothing that has pockets. My hands warm up after awhile and then I have to stash them away in a pocket half way through. Hydrate. Some people make the mistake of not hydrating thinking they won't be perspiring as much. A little moisturizer on you face help keep the chapped rosy cheeks(and ear tops) away if they are exposed. :)

      almost 7 years ago Like

    • Jeni H.
      Jeni H.

      As others have already said, layers are key. So are smartwool socks :-) Be careful that your next-to-skin layers are ones that will keep moisture away from your skin (again, I love smartwool). And similar to Lisa R, if it's particularly cold (single digits or below), I put Vaseline on my exposed face skin. Also, be on the lookout for ice on the running surfaces! The good news is that it appears we'll mostly keep temps above zero for you this week :-)

      almost 7 years ago Like

    • David B.
      David B.

      Chris, you definitely want to layer - I like a tech tee, a wicking pullover and a shell on top and tights and a fleece layer on the bottom - but I also think that you will find that 20 degrees in MN feels a lot warmer than the same temps in Virginia and you will quickly feel like shedding layers. (I would also bring shorts and a tee - we might be getting 5-7 inches of snow which tends to make running outside difficult in the dark)

      almost 7 years ago Like

  10. RUN
    good W9D3 4x1600m intervals 7.67 mi 01:16 09:56 pace

    Strides and intervals on asphalt trails that were clear in part, snow/ice-covered in part. Still, it was a fun workout, even if searching for good footing was mentally exhausting.
    Big News: my fir... read more

  11. Shared Photo

    Pace/distance graph for today's interval workout:
    Warm-up, followed by 4x100m strides, followed by 4x1600m intervals (with 800m walk/jog recovery), short jog cool down.

  12. RUN
    good 6x100m Strides 0.65 mi 00:06:15 09:40 pace

    Stride intervals (and walking between intervals) along a stretch of path cleared of snow and slush. It was nice!

    • David B.
      David B.

      really nice workout today - those strides will really help you find your speed

      almost 7 years ago Like

  13. RUN
    good Slushy Threee 3.01 mi 00:25 08:22 pace

    W9D2 of marathon training (National Marathon, March 26) calls 3 miles plus 6x100 strides. Slip-slopping through several inches of slush until the trail, part of the W&OD trail in Northern Virg... read more

  14. RUN
    good W9D1 Tempo Run 12.1 mi 01:44 08:34 pace

    11 mile tempo run with a little bit of warm up and a few recovery jogs ...
    Went out between storms (small snow storm this morning, bigger one coming this afternoon), but roads were wet and slushy, ... read more

  15. RUN
    good Glebe 12 11.86 mi 01:49 09:11 pace

    After a few days of "no vigorous exercise" per doctor's orders (some stitches due to mole removal), I got out there. Should have been 16 miles today, but after a few miles I was fee... read more

    • Renee B.
      Renee B.

      Great distance and pace after be off for so long.

      almost 7 years ago Like

    • David B.
      David B.

      Nice run - hope the mole thing wasn't anything to worry about.

      almost 7 years ago Like

  16. RUN
    good 12.25 mi 01:44 08:29 pace

    This is an estimate for an 11 mile tempo run with a few walk/jog intervals and a warm up. My Garmin inexplicably seems to have deleted the workout within minutes of me having completed it! The to... read more

    • Chris D.
      Chris D.

      Just got back from the doctor to have a mole removed, and I've been told not to run for 5-7 days as the wound heals. Unexpected, but perhaps welcome, break in my training. Rest the joints, enjoy some ice, and get some rest!

      almost 7 years ago Like

    • Matt S.
      Matt S.

      ...and do some stretching, perhaps?

      almost 7 years ago Like

  17. 26.2 Doubts
    I'm having doubts about running a marathon in March. It would represent "Couch-to-26.2" in one year, but I'm starting to wonder if I've bitten off more than I ... read more

  18. RUN
    good W7D5 - Long Day (Heck yeah!) 16.01 mi 02:18 08:36 pace

    My pace today was faster - for 16 miles - than on any other of my runs over the previous week, including tempo runs! There's something out of whack with my training ... ;-)

    Slowest mile (#1,... read more

  19. RUN
    alright W7D4 5.4 mi 00:50 09:10 pace

    An above-freezing predawn run! Haven't had one of those in a long time. Feeling a little stiff - guess I'll have to add stretching to my routine (which, sadly, I rarely do).

    Tomorrow I... read more