Friday, September 29, 2006
I would like to get at least a $5 donation from every state and a total of $1700. Normally, 25% of this amount would go toward my training, entrance fees and a really cool purple running shirt. However, I will be donating $425 to pay for my fees. All of your donations will go to the society.
Wednesday, September 27, 2006
Tonight I ran 3 miles in 41.29. Splits of 13.07/14.27/13.55. What I was most proud of was the fact that I ran the first mile without stopping. I then walked for about 1:20. Then I ran the rest of the mile in about 13 minutes. I was spent. I thought I was done. I couldn't even get inside my house. I sat down on a ledge in front of my house. It was nice and cool and I felt better after 10 minutes. And I was happy that I ran 26 of the first 27:20.
So, I ran some more. I did my third mile in 13.55. I ran 2/3 of the mile. It was a great nite for running.
Tuesday, September 26, 2006
I attended the Leukemia & Lymphoma Society's Team In Training (TnT) meeting tonight and decided I should run for a cause. They have a coaching staff that will train us for the next 3 months and we runners will raise money to help find a cure for blood cancers. If you're a runner and are planning a 1/2 or full marathon, I would encourage you to run for a cause.
After the meeting I still needed to get my 4 miles in. I ran a new course in my neighborhood. It's 2 miles long and I ran it twice. My splits were: 12.25/14.45/16.12/13.51 for a total of 57.13. Not real good, but it was back up towards 88* at 8 pm at night. That gives me over 127 miles since August 1.
Sunday, September 24, 2006
So off I went on my morning run. It was in the high 70’s by 10 am, a good day for a run. Papago park is divided by McDowell Road. On the north side is the archery range, softball fields and the Oakland A’s spring training practice fields. On the south side is the Phoenix Municipal, the game field for the A’s, the zoo, botanical gardens, golf courses and picnic areas.
I started out on the north side, which used to be a POW camp. During World War II, we would house many German POW’s at this site. Imagine Hogan’s Heroes with Nazi prisoners in 110 degree desert. These soldiers most have thought they went to hell. But, it probably beat being on the front lines of a war back in Europe.
This part of the park is pretty flat. Lots of trails going every which way for mountain bikers, hikers and trail runners and lots of rocks. Pretty easy to turn an ankle, so I went even slower than I would normally. While I ran I remembered a story about the POW’s. At one point the prisoners decided to dig a tunnel under the fencing to the canal. They would then float down to the Salt River (Rio Salado), steal a boat and cruise on down to the Colorado and then to Mexico. There, they could find a way to get back to Europe and help in the war. They actually did tunnel to the canal and floated down to the river. What they didn’t realize is that most rivers in Arizona are dry. There were no boats to steal and no water to navigate. All of them eventually ended back at the camp. Some of them had to ask to be allowed back in the very next day.
A half mile into the run I crossed McDowell road to get to the old amphitheater. With lots of energy I raced up the steps to the top and ran around the butte to get to the southern portion of Papago Park. Here there’s a closed asphalt road that slowing goes downhill to the golf course. A nice easy run, as I passed hikers, strollers, other runners heading back up and a guy on a skate board. Hard work going up, but he was having a great time going down.
Galvin Parkway divides the park into west and east sides. I needed to cross here to get to the zoo, my ultimate destination 1.7 miles from the archery range. It was still early enough that I could run on the exit side of the drive since not very many people were leaving the zoo. I made it to the zoo entrance, a bridge that goes over one of the park lakes. In the lake are a lot of turtles. The like to swim up to the logs and climb on. Soon too many turtles are on and the log rolls spilling all the occupants back into the water and the show starts again. I took a breather watching the turtles, went inside the zoo for a quick bathroom break and bought a soft serve ice cream cone.
Then, I turned around and retraced my steps back to the archery range. It took me about 21 minutes to get down to the zoo and 25 minutes to return uphill. I wasn’t concerned with time, I was having too much fun taking pictures and enjoying the trip. If you haven’t done a desert run, I highly recommend it. Just do it when it’s cooler.
Here’s some pictures of my run at Papago Park.
Saturday, September 23, 2006
Thursday: 6.2 Miles. My longest run to date. 5 1/2 miles were by myself at a good pace of 12.49. I walked with Amy (dw) after mile 1 for about 7/10ths of a mile. My splits were: 11.06 PR/11.43/11.57/13.45/13.55/8.03 (1/2 mile) . I ran this in my neighborhood. My usual track - Sun Rise Loop.
Friday: 1.4 miles in Kiwanis Park. From the ballfields around the lake and back. I ran it all in about 18 minutes. Guessing on time, because I forgot to stop my time when I was done. I ran it after our softball game. We lost, but had a good time. I hit a two run homer. I, also, pitched. The ump called more illegally high pitches than I've had call on me in the last 12 months. I do like to pitch high. Hopefully, he won't be umping many of our games.
Saturday: 3.5 miles in about 46 minutes. Ran from archery range in Papago Park to the zoo and back. 21 minutes downhill and 25 minutes back up. My son particpated in the "Shut Up and Shoot" archery tournament put on by Arizona State University's Archery Club. While he shot, I ran from the range, across McDowell Road to the zoo. It is all part of Papago Park on the Tempe, Scottsdale, Phoenix border. The course was 1.7 miles downhill to the zoo and 1.7 miles uphill back. It was also the first time I ran off road on a trail. Desert trails have lots of rocks. I had to run around a butte, in a wash and up to a closed road (asphalt) to get to the zoo. At the zoo I crossed over the bridge that has a lake below with lots of turtles. I needed to use the facilities and the zoo was nice enough to let me go in without paying. I felt obliged to at least buy a soft serve ice cream. I watched the turtles a little bit more (there on the outside) and then ran back to the archery range. I took some pictures of my run.
Tuesday, September 19, 2006
As for now. . .
I gotta run, Pat
I added the graph for miles run per day on the left hand bar down near the bottom. Here's the charts for weekly, monthly, yearly and lifetime miles run.
Monday, September 18, 2006
I read somewhere that caffiene will help you run better. So, an hour before I ran I drank 4 oz. of coffee.
The result - a PR of 35:52 for 3 miles, a PR of 23:40 for the first 2 miles and a PR for the 3 mile pace of 11:57.
Was it the coffee or the lower temperatures? I'm not sure, but I will be trying a cup of Joe more often. So, what do you think? Is it the coffee? What do you do to get better results? I kind of feel like Barry Bonds.
gotta run, Pat
Sunday, September 17, 2006
If you look on the left column under links, you'll see Pat's Running Book Reports. Click there or here and you'll see my reports. I quickly did three of them. I will add more later and update these when I get a chance.
If you'd like to volunteer a book report, email it to me at pat@RealtySecrets.net and I'll add it to the reports.
I made it to 100 miles today. I ran in the middle of the day in 90* weather. The Arizona Sun was blazing and I wore sun glasses for the first time on a run. I should have worn a hat. It was hotter than I am used to. I ran two miles. My first mile was in 11:25, just 4 seconds of my PR. The second mile was in 15.35. Not so good.
I changed my name on Runner's World's forums. I was No Fries. Not sure why I picked that, but I did. I asked for suggestions from othr forumites and I got several pretty good ones. RunITout, AZdoesIT and several others which were great. But, the one everyone liked the best was from TeamKT. The said, "you live in a state that actually has road runners, you should be meep meep." After the Roadrunner cartoon. They don't know that I run more like a desert tortoise. Maybe I should call myself "road kill".
It took someone from outside the state to think of that. Us, AZ residents don't immediately think of the Roadrunner cartoon when thinking about our state. Plus, we don't have road runners running down our streets. We have pidgeons and roof rats. We have dust devils and huge dust storms more than we have rain. We have really hot weather in the summer and wonderful winter weather. Some of us have scorpions, some of us see rattlesnakes or javalina. But heck, I live in the city and all I see are stray cats and lizzards.
So, I got my first 100 miles in. Now for the next 100 miles. That should be around October 19th. I will probably celebarate by running that mile somewhere new. I could run it on a track and try to set a PR for the mile. I could run it 200 miles from home. Maybe in some national park. I sure could use some suggestions. Click on the comment and give me an idea.
gotta run, Pat
Friday, September 15, 2006
In co-ed softball when you walk a male, he gets to go to second. We would have scored a run and had men on 2nd and 3rd with two outs. When you walk a male with two outs the women following can also take a walk. We would have had bases load, down by 1 with Duane up. He would have gotten a hit, I'm sure and we would have had a great chance to win.
As you can imagine, I feel bad.
After the game I ran 5 laps around the two softball fields. That's two miles. Then I did five 50 yard sprints. It felt good.
Life goes on. Sorry guys.
the past two nights I have run 4 miles each to reach 16 for the week. I plan to run 2 after the softball game tonite and 4 more on Saturday. That will give me 22 for a personal high.
Wednesday was particularly satisfying. I woke up with my left knee hurting a bit. But, it had hurt the last couple days. Nothing major, just a dull pain from adding mileage. But, I also woke up with my right ankle hurting. I don't know how this happened. I must have slept on it wrong. Anyway, I it hurt all day. I didn't think I would run. Since I worked at home most of the day, I didn't have shoes on. Later in the afternoon, I finally put my shoes on and the ankle was supported and didn't feel so bad. I decided to try the run at night and after about 1/4 mile, I didn't feel any pain in either place. It was a great run and I haven't had any pain since.
gotta run, Pat
Wednesday, September 13, 2006
REALTOR® info: I read where more and more builders are including running trails in communities. Read this article from Realtor.org. Thinking about buying a home? Did you know that being referred to a REALTOR® increases the likelyhood that you'll have a good experience? If you need a referral of an experienced certified residential specialist anywhere in the US or Canada, give me a call. I'd be happy to assist. Just visit one of our two websites and email me:
Single Family Homes or Townhomes & Condos.
gotta run, pat
8/30/2006: 248 lbs, Waist: 46 1/2", Hips: 46", Chest: 47", Rt thigh: 26 3/4", Neck: 18 1/2"
Today: 246 lbs, Waist: 45, Hips 46.5, Chest: 45.75, Rt thigh: 26.5, Neck: 19.5, bicep 14.5
So, I'm down 2 lbs. But, on September 9th I weighed 243.5. My waist is down 1.5 inches, my chest is down 1.25 inches, thigh down .25".
But, my hips are up. Could it be normal fluctuations or my wife, Amy not measuring in the same spot. Maybe I tucked my glutes in last time. Either way I'm not worried about short term numbers, just the overall numbers.
gotta run, Pat
Tuesday, September 12, 2006
I'm not out of breath when I stop. My legs just say enough. The last mile I was doing a fast run (for me) of about 50 yards and then walking for about 15 seconds. I guess you could call it intervals.
I wonder if I should do intervals the entire time. Slow jog, medium effort, slow jog, medium effort, ect. If anyone's reading this, give me your opinion.
Another Interesting Website: Running for Fitness is a British website that will calculate how many calories you need to burn or eat, how much over or under weight you might be, your BMI, how much faster you'd be at a lighter weight and other interesting calculations.
Monday, September 11, 2006
As for my running. I just ran 3 miles sandwiched inbetween two miles or walking. The three miles were done in 39.23 with a fast lap of 12.48.
The one song I hit the repeat button on: Dr. Hook's "Only Sixteen". What can I say. I like music from my high school years.
Coincidence: I visited "The Running Rabbit" a blog by a cincinnati elementary teacher. I made a comment after one of her entries mentioning that I went to a St. Clare Catholic Elementary in College Hill (a cincinnati neighborhood). Wouldn't you know it, she used to teach at St. Clare.
Sunday, September 10, 2006
I'm reading a book called, "Chi Running" by Danny Dreyer. A T'ai Chi approach to running that is effortless, injury-free running. In it he says you can have a bad running day or you can treat the run as a good running lesson. I prefer to be positive and consider yesterday as a good running lesson.
What I learned:
- It's harder to run when you're sore from another activity. Slow your pace down.
- When the sun is on me, I need to slow my pace down.
- It's ok to stretch in the middle of the run, if I think it will help me finish the distance.
Yesterdays loop was a one mile course that passed by my home, so I could stop. I am fine with stopping short of my mileage. I feel more runners quit running for ever because they force themselves to run even when it's misery. I want to enjoy the run. I don't mind pushing myself a bit. But, in the end I want to look forward to running the next day. Of course, I'm still sore. So today will be a rest day.
Friday, September 08, 2006
At 4 pm I took my son, Tyler to the archery range for some practice. Neither of us have shot lately. He's a two time state champ in his age group. He shoots a Hoyt Compound. He's shot at the Las Vegas Riveria Tournament, The Duel in the Desert in Long Beach, California, The JOAD Nationals in Cincinnati, Ohio. He's a much better shot than I. I shoot an Olympic style recurve. We shot for about 45 minutes. It can really work your shoulders and arms.
Then after dinner I played softball. It was the opening game for our fall league. I pitch, so I do a lot of running around, backing up plays, covering bases when fielders are getting relays. We lost, which isn't unusual, but it was fun. I batted three times. I hit a sharp single past the third baseman. I hit a sharp ground out to the shortstop. In my final at bat I hit a screamer in the left center field gap. It went all the way to the fence. I went all the way to third and should have stopped but continued on. The throw was perfect to the catcher. I stopped returned to third where the thirdbaseman easily tagged me out.
After the game, I ran. I thought it was a mile. Two laps around two softball fields. It actually turned out to be 8/10 of a mile. No time. No hurry.
So, this is my version of cross training. Oh yeah, I did work earlier in the day.
Vic's blog: Run4yourlife
Life on the Run
Thursday night I ran 4 miles. About 80% of it running. I usually mix in more walking than that, but I felt really good the first mile. My breathing was better, my legs felt great. The first three miles were at record pace for me: 38:16. My splits were 12.10,12.27,13.39,15.36. The weather is breaking around here. I ran around 8 pm in 80*. So far this week I've run 13.6 miles. If you'd like to see my weekly mileage go to the left bar and click on the mileage under personal records.
Tuesday, September 05, 2006
Sunday, September 03, 2006
I am proud to report that I ran this in 36:10. Almost 4 minutes faster than my best 5K time. I didn't realize I was doing so well until I was about finished. Is this a result of a 20* temperature drop? A shorter track? I believe both.
I got on google earth and refigured the loop to make it 3 miles. Maybe I'll run it tomorrow morning.
Desert Breeze Lake Run
c/o ELF Promotions
PO Box 37516
Saturday, September 02, 2006
I could have been sleeping. It was 7 am. I’m not a morning person. Last Thursday I ran and felt tired. Just two miles of running and I was going to run a 5K on Saturday? I decided that I didn’t want to get up early and run when I wasn’t ready. So, I didn’t pre register. I took Friday off and went to bed thinking I would just sleep in. Then around 5:15 am I awoke. I couldn’t fall back to sleep. The weather was great and I was awake, so I decided to run.
Kiwanis Park in Tempe is an oasis in the desert. A huge lake with boat rentals, soccer fields, softball fields, an indoor wave pool and so much more. Up until today, I had never run in a park. Since I started running this year, I had not done any hills. No running on grass. Heck, I never even ran in the daylight with others. I started in the middle of the pack watching the fast runners take off. I passed some runners to my surprise and some runners passed me. I soon settled in behind a woman and her young daughter. The daughter was full of energy. She jumped up to smack a stop sign and was having a good time. For a moment I thought about hitting the sign too. But, the adult in me decided I needed to conserve my strength. So I slowed down even more. If I was passing people, I was probably going out to fast.
This was the “Run for Brooke”, a small 5K to raise money for an 11 year girl with a rare bone cancer called Osteosarcoma (www.elfpromotions.com). I had lost a cousin (in law) earlier in the year to another sarcoma, so maybe it was Sally waking me up to “Run for Brooke”. I’m proud to be a new member of the running community that gives so much to charities and people like Brooke who really can use our help.
I never knew there was a tunnel under All American Way in the park. What I liked best was there was a water stop right after the tunnel. I had hardly noticed the lake because just ¾ of a mile into the race, I was already a bit tired. I didn’t want to walk early, because I didn’t see anyone else walking. I pushed on until the water stop, got a drink, thanked the volunteers and moved on.
Back in June I started running. Not sure why. I just went out the front door and started running down the street. Did I make it 100 yards? Probably not. I finished walking a mile. But, I was a runner at that point and I knew that I would keep running until I could run for much further distances. How far? I still don’t know. This month I kicked it up a notch. I started run/walking 2, then 3 miles at a time. My times came down from 59 minutes to just at 40 minutes on my 3 mile course.
Now, a mile and a half into the race, I see more people pacing themselves by walking a bit. I do the same as I pass the softball fields were I have played for the past few years. I remember being winded after running the bases. This year will be different. I remember watching the joggers run out past the home run fence and not understanding why they would do such a thing. Now I get it.
The mother that I was following early in the race had kept running when her daughter decided to walk. I was between the two of them. Then I saw the mom jogging back the opposite way. I guess mom’s often do more than the mandatory 3.1 miles. I didn’t see them again until the end.
I saw a man that was about my age and in about the same physical condition. He and I both needed to lose some pounds. He would pass me by and then walk. I would pass him by and then walk. This continued for most of the second mile. Eventually, I didn’t pass him again.
I saw a young man of about 12 walking. He looked like he had hit the wall. Five minutes later he ran pass me like I was standing still. Honestly, I wasn’t. I might have been walking.
Towards the end, as we once again got to run along the lake, I said hi to another runner. She looked at me and said she thought she could run it all. But, it was too hot. It was in the high 80’s at 7:30 in the morning in Arizona. I just nodded. It was hot, even if it is a dry heat.
In the end, I got to run as fast as I could the last 50 yards, as the race organizers clapped and cheered me on. I had finished in an unofficial time of 42:17. And I was happy.
Hopefully, Brooke is too!
116 PAT MONAHAN M 44 57/84 15/17 211 42:15 13:36
The official line for my first 5K. I was 116th out of 234 (walkers included). The 57th male, the 15th 40 yo. My time was two seconds faster than I recorded for a 13:36 per mile pace.
Friday, September 01, 2006
This is my son's pet turtle. Speedy can't keep up with me.
I have noticed that my mile times are faster when I take a walk break. If I run the mile without stopping I will do it in 12:30 or more. When I ran my PR of 11:21, I stopped a few times. I just need to stop and catch my breath, then I can continue to run. right now i think I'm most comfortable with a 4 minute run/ 1 minute walk pace.
Last night I ran two miles on the Sunrise loop. I have two loops of a mile each. One, in my neighborhood of Sunrise and one in the next neighborhood of D'Arcy Ranch. Both neighborhoods look the same. Just different builders. Anyway, I ran the first mile in 11:50 with a couple walk breaks. The second mile was in 14:39 with a maybe 5 walk breaks.
I've noticed that Speedy takes a break whenever he finds something to munch on.
Gotta Run, Pat