39:57 Minute Run

Upping my most recent time by more than 10 minutes, I put in 39:57 tonight. It was dark and cool enabling me to accomplish this with relative east. Most of my nagging injuries have fallen to the wayside and I am looking foward to getting to a point where my muscles loosen up a bit more quickly after my runs. Indoor soccer tomorrow, so next run will be Weds or Thurs depending on the level of abuse tomorrow.

3 mile Saturday

My Nike iTunes is dead, so it's time to cough up another $30 to get my runs officially logged. I put in an easy 22 minute run on Saturday. I was feeling pretty tight (and lazy) but wanted to get something in. Followed that up with a quick ab and bicep workout at the gym.

3.5 - 4 miles, 30 minutes-ish

My Nike+ Itunes chip seems to be dying. I set it up for a 5k, but after 2 miles, my system thought I was only at 1.28 kilometers. I ended up running about 30 minutes (don't have my iPod on me and can't rememember exact time). I did my normal 5 k route but added a run through red bug park. My legs felt heavy and were knotting (shins, calves, quads), and I had to walk a couple of 20 yard stretches. Had Indoor Tuesday night...calves cramped up there as well. Played well, but only scored once in the short end a 13-6 ass whipping.

another run..and it hasnt been almost 3 months

I felt decent...better towards the end of my (exactly 3 miles) run today. My time was exactly 3 miles in 26:27, at 8:48. Proud to be running again.

Back in the saddle (again!)

Well, its been a while. Between work, soccer and life I let running get away from me this summer. I am determined to build back to a 8-10 mile level through the fall and into the winter. I did 3 miles Friday. I felt good during the run, but I honestly have to say that I was sore for 3 or 3 days. Still, glad to be back at it.

Nike + - First Run

I finally got my Nike Plus Shoes and took my first run tonight. 20 minutes, 2.55 miles, 7:55/mile pace. I was pretty sore from my soccer game yesterday but felt pretty good. It was hot (95), but I wanted to get a run into the shoes. They felt a bit tight, but I am used to running in a pair of Nike Frees with no socks. Having login issues, but I look forward to uploading my run and playing with the Nike + online features. After further review, I love the nike plus running system. For those of you that don't know what it is..it works like this. Get a nike+ enabled shoe (most of their running shoes are). Get the kit that comes with the ipod receiver (plus into bottom) and a little chip for under the sole of your left shoe. Go for a run and your ipod keeps time, pace and results. Lance Armstrong or Paula Radcliffe tell you how you fared. Its nice after a fast run to hear Lance tell you that you just ran your fastest mile. Good stuff. I compete in challenges (distance, speeed, etc) with my brother in Boston and other friends. Great motivational tool. Props to nike plus for this one! Great training tool!

3 for one entry - 2 runs, 1 indoor soccer game

Saturday - Needing a change of pace I drove up to a nature trail and planned to run about 3 miles. i ran 3 miles, got some water at the 7-11 that I parked at then ran 3 more miles. 48 minutes.

Tuesday - We won 14-5 in indoor...I had a very strong defensive performance, and played the Bob Proebert enforcer role.

Wednesday - I stopped at the nature trail on my way home from work. It was officially 97 degrees, so I pu in 2.5 miles without my watch just to get something in for the day

100 degrees...1 fast lap around the hood

maybe .7 miles. Not really in the mood to run or blog about it.

2 miles in 17 minutes in Otis

I went to Otis for the weekend and had the opportunity to run with Sean. Nice. Before a day of drinking, we ran the hills near our house in Otis. I was being a wuss complaining about the hills, so we only ran 2.05 miles in 17:00 for an average pace of 8:17, when we originally had plans to run over 6. Seriously though it was a good run from a fitness and cardio standpoint because of the hills.

3.3 in 26:30 and more brutal heat

not much to say here...I felt great in spurts, and miserable in spurts. My shins were really tight...and legs were generally sore. Cardio-wise I felt fine and finished pretty strong.

3.2, 26:22, 99 Degrees, 104 Heat Index

Heat index was 104 tonight when I ran my usual 5k loop. I started out fast, then the heat straight kicked my ass. My legs felt like logs and I as just croaked at the mile mark. I was about 7:15 in the first mile, then you can see my pace dropped significantly. I was happy as hell to just finish....26:22. I rested for about 2 hours then played an indoor game. We were tied 7-7 against some high school all-star team with 4 mins left....a real battle...but Zoo scored two clutch goals and we ended up winning by a score of 10-7.

Soccer practice tomorrow night...maybe a run instead. We will see how I feel. Sean is running 7.5 tonight...I am jealous! (Last night Erin wanted to go for a run, so we did about a 1/2 mile, then I followed it up with two 90% speed 100's)

6 Miles - 48:29

wow..just looked back and about a year ago, I was a few weeks into my training and I ran this exact same run. A year ago, I did 53 minutes and today I did 48:29.

Last Run - Nighttime Cool
This Run - 10 Am, Full sun, mid-80s and heating up

First Leg Last Time - 29:30
First Leg This Time - 23:11

2nd Leg Last Time - 23:30
2nd Leg This Time - 25:18

Weight Last Time - 182
This Time - 175ish

In other news, I found the receipt for my Mizuno waves and am taking them back (unworn) so I can go get the new nike/ipod combo.

Soccer Nights

Had an indoor game last night. We are 2-2 at Longwood Indoor Sports Soccer Complex. (but better than that..missing our goalie for a few weeks), and played the #1 undefeated team. We ended up officially tying 10-10 but I scored the winning goal with 8 seconds left. The ref was screened and didn't see the keeper scoop the ball out of the net. The ref from antoher game told us after that he was 100% sure it was in. They apologized, but whatever...doesn't matter too much. I felt good...the running and soccer is getting me fit again. I think I ended up with half our our 10 goals.

Practice tonight which is an intense outdoor workout. We will go from 5:30 until 8:30 or so...good stuff.

Sean and I are starting to consider our next race. We have a few options, but look for this to possibly morph back into a marathon training log.

Nice Beach Runs

So I put in two nice runs on Daytona Beach...Untimed...just nice relaxing runs at a solid pace. I am guessing about 4.5 miles on Saturday and 6 on Sunday. Had alot left for hard sprint finishes.

5 Miler in Cocoa Beach

I set out for what I thought would be a 3 miles from my hotel in Cocoa Beach up to Sean and Chelsea's Hotel. I was feeling good so I went up to Ron Jon and back for a 5 mile run. I felt good in my new Nike Free 5.0's (see left). This is short. World Cup Finals. Shoot out 1-1. Nuff said. Enough to motivate me for a nice run tonight.

Back in the Saddle

Excuses, excuses. Although the gap between logged runs spans two full months, I think I squeezed two or three runs in that period. I have been playing indoor soccer, and began training with a new team for my outdoor soccer season. Between that and the gym, I am pretty fit, carrying about 177 pounds, but am ready to challenge myself to reach a new level of cardio/strength. I am going to begin researching a program meant to build some combinaton of strength and endurance....no real goal in mind, but I am looking into that too. Most likely I am going to work towards peaking my soccer career in the next year or two, before I roll downhill into my 40's. I am not sure I can handle another marathon due to the strain it put on my body. My ankles and knees still haven't forgiven me from last years marathon experience, and it still slightly limits my athletic performance today. Anyways, more to come.

Oh, well tonights run, was an untimed 3 miler, but I think I laid down a pretty good pace.

Update

Only 2 runs last week, but a full 90 minute effort in a 3-2 playoff soccer loss. Calves cramped all day on Monday. Played indoor for the first time in ages. Had a hat-trick and the tying goal with a minute left in a 5-5 game. Best off, it was good fun and good exercise.

This Week

Only got in two runs this week. 3 miles and 2 miles. Both at pretty good clips. I worked a ton on my slogan t-shirts, got Find New Homes in Florida back up and running, I also met with First Alliance Capital on marketing their site.

3 miles

Sore from the previous days run, I put in about 3.2 miles today. I am on a mission, and remember back to my marathon training when I frequently ran sore. I felt like I was moving about as fast as a pregnant snail, but I did it. Taking today (weds) off running, but hit the gym for a chest and abs workout. 5 miles Thursday.

4.5 miles

While Sean was busy drinking lattes and eating puff pastries in some swank Paris cafe, I was busting out 4.5 miles in some early summer 90 degree heat. Started out feeling really well, and when I reached the turnaround, i realized it was because I had about a 12-15 mile per hour wind at my back. Running back into the sun and wind was tough but it felt goo to get in a "long" run. Excited to get back into running and lose those 5 pounds of winter fluff.

couple miles

did legs Monday so I was a bit sore. I put in about 3 miles with some good 400 pace intervals mixed in last night. I started a new challenge: A good 8:20 or so mile puts me home from Red Bug in 5 minutes. From now on I am going race pace and had a nice run to put me in in 4:36 today. I am likely running the treadmill at lunch today, but I am going to top 4:36 this weekend.

4 miles

Longest run in a while. I put in 4 miles in 36:18. I am debating entering a 10k in Winter Park in 10 days. I am a bit iffy though, as I have never run one before and would like to be in better shape prior to my first...

5k training run

On 3/8 was feeling pretty sick and allergies were bad, but I put in a 3.2 mile training run in 25 mins today. Decent pace and felt pretty good. It was chilly (60s) and I had a fever.

Note...got sick as hell for a couple of days after this run.

Scott Roy, the runner, is back!

It's not that I haven't been blogging my runs. There have only been two in the past few months. But, today was my company's Corporate Olympics. 12 people from each of our 12 divisions (plus corporate..my team) we selected to represent our divisions in a variety of track and field events. Points were awared for 1st - 6th position in each event, and most events had an over and under 40 division. My events:

8 am - 5k. Having not run more than two miles in 3 months didn't hurt too bad. I ran a 22:08 (22 minutes of HELL), placing 4th overall and 1st for under 30's. Yes I got beat by 3 guys over 40. I however am most proud that I was first place for those without shaved legs.

Noon - 100 meters - I came in 1st in my first heat with a 11.10. We ran the finals twice. I was 3rd in the first final, but was beat by two guys that false started. 3 or 4 guys got out before the gun so we all ran again. In the 3rd heat, I outleaned the eventual winner, but my timer was slower (12.56 for me and 12.53 for him). Oh well, I am not bitter because Adam freely admits I beat him. Not bad against a fresh legged 22 year old kid. Silver medal

2 pm - 400 meters - I was dead tired and wasn't going to run, but yet again Sean pushed me as I wanted to do him proud. I literally stepped onto the line in lane 7 about 5 seconds before the race. I ran a distant second in that race with a time of 1:05. Another silver.

3:30 pm - 2 mile team relay - With the corporate team already guranteed the Corporate Cup, we pulled together for another Silver medal. I led off against weaker competition and ran another 1:05, giving us about a 10 second lead.

I have to say this will push me back into running, although more likely training for a 5 k PR. I was pretty proud of my efforts today. I lost both golds to kids in their early 20's that each ran track in HS and college. Anyways, I'm baaaack!