Saturday, April 29, 2017

a good Saturday night run

knowing that I might not have a chance to run tomorrow, I went out for a Saturday night run. I have not run on Saturday night in a long time. I have taken a dislike to Saturday night runs and far prefer the Sunday morning runs.

Despite that, tonight's run was pretty good. 8km at a better than recovery pace. There were a lot of runners and walkers out there tonight. The weather was pretty good and the run did not have all the normal Saturday night issues that normally make me not like the Saturday night runs...

Friday, April 28, 2017

another awesome long run

I had an awesome run and calculated it perfectly.

I went out planning for an 18km run. I figured last weeks 20km run was tough at the end and I really need to solidify my base abilities, so running the low end of that range would be good. As well, this would be my fifth run of the week, so no real need for extra long distance. 18km seemed right to me.

I went out early and had an enjoyable run. I calculated each section and how far out in it I would need and my calculations came out perfect. I actually hit the 18km mark just around the corner from my house. I had to go to the medical clinic for my weekly weigh-in, so I rn another 200 meters or so, and then running home would be it. But I decided that if I can tell myself 18, I can be my own master and decide to run another kilometer and show my body who is in charge. So, after my weigh-in I did another bit and finished at 19.4km.

My only worry is that whenever I needed to stop I felt some pain in my right knee. I would start running and it would go away, but then I would feel it again when I stopped. I have to make sure that is nothing serious - it feels like it isn't, just have to make sure.


Wednesday, April 26, 2017

here comes the sun

this morning's run was interesting. I knew I wanted to run today, but I also knew that it would be difficult to find a hole in the day in which I could have time for a run. That meant going out early in the morning for a run, like I used to do regularly.

So that is what I did.

The weather was cool, and the run was good. I got in a nice 8km run. I wanted to extend it a bit more, but time constraints prevented me form doing so.

I noticed the stark difference in running early and running during the day with the real sun out.

Running early was nice and pleasant with good temperatures and good crisp air. In the dog days of the summer it won't be like that - it will be hot and stifling even early, but for now it is nice.

Running during the day has the heat and a strong sun beating down on you. You sweat more, you might even struggle more.

I think I prefer the heat and strong sun. I like the sweat. I like the heat and the struggle. It is nice to have a pleasant run, but I love being out in the sun and sweating.

Both of them are great, but right now I like the sun

Sunday, April 23, 2017

slow pace average pace

the weather was so decent, temperature-wise, that I expected this to be a great run. It turns out that the humidity is very high and despite the run being slow it made me very sweaty and unpleasant in general.

I almost bailed early, because of the humidity and the 50 pound weights it felt like had lodged in my left leg.. but decided not to. That is one of the key things I have learned - you don't just give up. Not every run will be great, but as long as you are not risking injury, just make yourself keep going.

I ended up running an 8km recovery run, at a slow pace. This slow pace was my average pace just a few weeks ago, so that makes me happy.

Friday, April 21, 2017

hitting the distance

Today's run was great, and difficult.

I went out a bit earlier than recent runs due to a forecast of extreme heat. The weather started off great but eventually got hot and dry. I was expecting something in the range of about 16km, with the hope of extending it just a bit beyond that.

As I approached the 13km mark I decided I would go for 17km, so I adjusted my route. I miscalculated and finished with a 20km run, the last 3-4 of which were very difficult - it felt very dry and hot and was a bit of a struggle. And the pace was at about my current average pace, despite the longer distance...

Hitting 20km is a big marker. I said I was going to start increasing my distances after Pesach, and this is a good start. I need to repeat it a few times and run the same distances stronger and better, and then keep going...

Wednesday, April 19, 2017

drinking it in

this morning's 8km recovery run was great. Almost every run is great, whether it is a fast run or a slow run - just getting out into the beautiful weather for close to an hour and stretching out, burning some calories, drinking in some sun and fresh air - what more can a person ask for?

Tuesday, April 18, 2017

fast 8km

I wanted to get a run in earlier this morning but it did not work out. I finally got out for a late morning run, and it was already hot.

Despite the heat, the run felt great. I did not do intervals or any sort of speed workout, but my 8km run was at a faster pace than I have been running recently. I broke 6mpkm this run. It might mean that my average runs without any unusual effort focusing on speed are getting stronger and faster...

This was a surprisingly good start to summer running

Sunday, April 16, 2017

four runs

Despite the holiday and a tough schedule, I got in 4 good runs last week. I just did not have much computer time to write them up.

Sunday, Monday and Wednesday got me 7-7.5km runs each day. Friday saw me running 14km on a beautiful early morning...

Sunday, April 9, 2017

fab 15

Friday was a great long run. I went out a little bit earlier than in recent weeks. The temps were still cool. I actually thought I would only get in about 12km max, but it just felt so good out there that I just kept going.

I ended up finishing with a 15.5km run at a nice pace.

Thursday, April 6, 2017

hot obstacle course

wow that was hot!

went out mid-day for a short run. It was a good 7km run, but it was really hot. I dont think I could have done much more than what I did. Also a lot of obstacles out on the sidewalks now, as people dispose of large waste items on the sidewalks for bulk pickup because of Pesach cleaning.

Wednesday, April 5, 2017

2 parts

squeezed in a late afternoon run, but had to do it in two parts. I had enough time for about 4-5km, but wanted more. So I planned my run to get back home at about 5km, and then paused my tracker. When I finished what I had to do I figured I could squeeze another 2-3km out.. and went out again for nearly 4km.

My final total was 8.76km. It was warm, but had already cooled off a lot for an unseasonably hot day.

Monday, April 3, 2017

seizing the opportunity

I got in a nice 7.7km run this morning. It was warm and humid but the run felt great.

This is one of those weeks in which it is going to be difficult finding time to run - between work and preparing for Pesach - so I have to seize the opportunity when it presents itself, even for a short run...

Friday, March 31, 2017

5 runs in a busy week

yesterday I got a middle of the day run in. It was tough and slow, it was hot and humid, but  was happy to get it in. I have come to realize that even on such runs, when feeling lethargic and with tired legs, it is often an unintentional recovery run and the next run is much better.

That held true today.

I ran 13km at a nice pace. It was sunny and warm, but nto as humid, though there was some decent headwinds...

It was a good week, getting 5 runs in, despite being a very busy personal week..

Wednesday, March 29, 2017

fast 7

I went out for a nice short run, and it felt like it is getting too hot and soon I won't be able to run in the middle of the day. The run was pretty normal, felt like average pace - I did not push myself today - yet somehow it was significantly faster than my average runs recently, according to Runkeeper.

I don't know how or why, but while my average pace recently has improved to probably around 6:20 minutes per kilometer, with the occasional faster run, this run was tagged at 6:09 minutes per kilometer. I'll ignore Endomondo's calculation of 5:47 minutes per km just because it cannot be accurate as I put the info in manually and I just rounded the km down and it sensed the amount of time I was running, which I did not adjust. So 6:09 is far better than the 6:20 or 6:35 runs I usually do. Maybe it indicates improvement somewhere.

Anyways, 7km on a nice warm day.

Monday, March 27, 2017

post wedding 7km

post-wedding, body and mind tired, but going for a run is like taking a breath. It makes everything all good. Even though the run was slow and difficult. I got in a 7km run, on the regular route, at a significantly slower pace

Sunday, March 26, 2017

7km wedding bells

Today is my daughter's wedding day, so I did not know if I would be able to get a run in or not. After an early morning visit to Hebron to visit and pray by the Mearat Hamachpela prior to the wedding, I decided to not delay and go right out for a run, before anything would get too busy or crazy. It was a good move and I got a nice 7km run in.

It felt great, both physically and mentally. If I could I would go out for another similar run again now or in a bit, but that is not going to happen... The mental and emotional benefits of running ar tremendous and cannot be overstated...

Friday, March 24, 2017

Fabulous Far Friday

fabulous 15.8km run. Beautiful weather, felt great. I could have kept going I felt so good. With the wedding coming up I was not sure I'd be able to get out at all, let alone go for a nice long run. I was hoping for 14-15km, but would have been happy with 10km. I just felt great and just kept going.

I ran once again with Runkeeper and I think that is what I am going to stick with. It notifies me often, it lets me pause the system if necessary and the stats are pretty good. I'll probably keep updating Endomondo as well with the basic info of the runs, just because it asks me every time I finish a run - unless I choose to uninstall the app one day...

Thursday, March 23, 2017

10km

got a wonderful 10km run in today. It was so important and necessary. I felt my mind exploding, and going out for a run really lets me get back in sync.

Today I ran with Runtastic. Not bad. I liked the screen and info it gives, and it looks like the premium paid content has some nice features that are missing form the free version. Using the free version, it notified me after each of the first two kilometers as to my distance and pace and even calories burned, but then it went silent. I would assume that the paid version gives notifications at all times. Auto-pause is less important, but I see it in the options for people who pay. The stats at the end, beyond the basic initial stats offered, were a bit confusing and overwhelming.

So far, Endomondo is still the best, if not for the fact that it has been crashing on me. It is especially the best because I still burn the most calories per km using Endomondo! Of the others, Runkeeper seems to be in the lead.

Wednesday, March 22, 2017

7km stretch

Between a busy work schedule and getting ready for my daughter's wedding ,I have not had a chance to run this week. Every time I made plans to run I would have to cancel. Thankfully I just found some time at the end of the day for a 7km run. It felt great to stretch my legs out a bit. It felt a little slower than I expected, but it was good to be out.

I tried Strava this time to track my run, and was really disappointed. Maybe the paid version is much better, but the free version has hardly any decent features. The display does not even have basic features like a pause button and it did not notify me every kilometer as to the distance or pace I was running, and  could not find any such options in the settings menu. I uninstalled it at the end of the run. So far I like Runkeeper, and next time I'll try Runtastic, and then decide which to keep.

Friday, March 17, 2017

Kol Hakavod Team Lemaan Achai!

I did NOT run any race in the Jerusalem Marathon, but I captained Team Lemaan Achai from the sidelines with 37 runners, many of them first-timers, and they raised a phenomenal amount of money! So far, this is the third year Team Lemaan Achai has had a team, the number of runners and the amount of money raised, has increased significantly each year! I am very proud of all the runners and happy to have been a part of this project.
[part of] Team Lemaan Achai at pre-race pasta and sushi dinner

As to myself, I ran a paltry 7.5km run this morning. Good run, nothing special - no intervals, no workouts. Body was a bit tired from yesterdays long run with intervals.

I just completed my round of the Insanity workout, so as of next week my legs should be doing much better overall.

As to my running app situation, I went out and tried to turn on Strava but couldn't find it. Turns out when I tried to install it yesterday it failed. Good thing I had installed 2 other apps as well to try, so I ran with Runkeeper today and it seemed to work pretty well. I like the stats it keeps, though I noticed that for the same, more or less, distance, and speed, I burned less calories with Runkeeper than what I have been burning with Endomondo. Maybe I should switch back to Endomondo 😊 I am going to try Strava and Runtatic in upcomnig runs and see how they compare.


Thursday, March 16, 2017

10km in under an hour!

I decided it is time to start improving my running performance and not just continue going for relatively easy jogs.To that end, I decided that my long run, which would be today instead of Friday (due to possible scheduling problems tomorrow) would include some sort of interval work.

Since I no longer have a GPS watch, tracking my speed during the run is relatively difficult. Using Endomondo just lets me know at the end of each kilometer my overall speed. So, I ran intervals, but I did so informally. I would run normal speed (i.e. slow) for a minute or two and then run fast for a couple of minutes, and so on and so forth. As the KM were going on, I noticed my overall speed was much fast than what it has been, and I was still feeling great.

Unfortunately Endomondo crashed in the middle so I do not know my exact speed or distance. My estimated distance was somewhere between 14.5km and 15km. Endomondo crashed at 10.25km and I only noticed it much later... My speed for the first time in ages, though I have come close before, logged me 10km in under 1 hour - at the 59:36 mark Endomondo told me I had hit 10km!

This is the third time (that I can remember) in recent months that Endomondo crashed on me, so I think it is time to look for a different app. recommendations are welcome. If I go back to running races one day, maybe I'll buy myself a new GPS watch.


Wednesday, March 15, 2017

great 7km run this morning. great weather. felt great. for the first time in a long time I didnt feel any exhaustion in my legs, and my speed was much faster withoiut feeling like I w

Monday, March 13, 2017

short and sweet

went out for a short run today, mostly to shake out my legs after Purim. When I went out it was cold and windy and overcast and it looked like the rain would come soon. After I finished stretching I turned around and started going home, saying I really dont want to run in this weather. After about 50 meters I turned around and started running - have to win the mind over matter battle and be in control.

Sure enough, while running a light drizzle started and I got a couple of important phone calls as well that made me pause my runs. I ended up running just across Kishon and back, 3.5km, and then finished my run, but at least I went out and ran a bit...

Friday, March 10, 2017

perfectly overcast

great 12.5km run on an overcast Friday morning with perfect temperature and no significant wind. I love what I am doing right now with the regular shorter running, but I think my body feels it is ready to start going longer. If this keeps up, probably after Pesach I will start looking at longer distances.

Monday, March 6, 2017

warm and cool

This morning I went out early enough that it was already warm and sunny but it was still cool enough that the run was very pleasant. I got in about 7.5km. tomorrow will not be a running day. My legs need a break - I really feel the exhaustion in them

Sunday, March 5, 2017

didn't bail

Today's run was a warm 7.25km in nice sunny weather. It is getting so warm that i might have to make the effort to start going out earlier again, the way I used to. I still like running in the sun, but it is getting warmer than I like to run in.

Legs felt like lead today, but I stretched it out to 7 after thinking of bailing at 5

Friday rainy 10

I decided not to go for 15km, and kind of felt like 7 would be enough. Weather was not great and I had a bunch of things to do. I was feeling great on the run so I kept telling myself to just keep going and go for 10. In the middle of the run a light rain started falling, which then turned to a harder rain (but not very hard). It was pleasant, however, as it was not windy and the temperature was decent.

I decided to make it to 10 and not go further, and that's what I did. I find it important to let myself dictate to me what I will do and not let myself just get carried along by things..

Thursday, March 2, 2017

good 7

got in a decent 7km run. felt very humid - I was sweating much more than usual. felt strong.

Tuesday, February 28, 2017

Sunday, February 26, 2017

low and slow

this morning I ran 7.3km at a really slow pace. I couldnt have sped up even if I wanted to. I just felt really slow.

I'd like to blame my leg exhaustion on my Insanity workouts, but I have been really slow (even though not as slow as today) ever since returning to running, as if I was not already slow enough before. The insanity workouts surely effect my strength and speed somewhat, and I guess within 3 weeks we'll start finding out how much is because of that and how much had nothing to do with it...

Weather was great

Friday, February 24, 2017

beautiful Friday runs are the best

great 14km run in beautiful weather, though slightly warmer than expected and slightly warmer than I preferred. I would have liked to continue - I went out considering a distance of 16-17km, but I forced myself to keep it shorter because I still have my Insanity workout to fit in.

What a beautiful day!

Thursday, February 23, 2017

mid-day

another great, albeit slow, mid-day run. Beautiful weather. My run came immediately after a tough Insanity workout so I really felt the exhaustion in my legs. I didn't push it but I really wanted some fresh air and a nice run. And I got it

7km

Tuesday, February 21, 2017

another warm run

this afternoon I was able to slice out about 45 minutes for another great run in the beautiful sun. I ran 7km, again relatively slow. My legs felt really tired. Tomorrow I am not going to run. I'll force myself not to no matter how much I really want to

Monday, February 20, 2017

warm and sunny

7km on a warm and sunny afternoon.

This was basically a slow recovery run, after yesterdays 11km. As well, I am at the stage of Insanity where it is making my legs (and shoulders) very sore and tired, so I could not have mustered more speed even had I wanted to...

Sunday, February 19, 2017

other obligations

we are done with the bad weather for now, though early mornings are still really cold. Daytime running in this weather is really fabulous.
Today I ran 11.25km in the brilliant sun and perfect temperature and felt like I could have kept going forever if I did not have other obligations to attend to...

Friday, February 17, 2017

back to decent weather

Got my first run of the week in, not including a failed attempt on Sunday.. I ran 10km on a regular route.. great air, slightly chilly weather... this week has been really bad weather for running, and I was really missing it. Whne today turned nice I was determined to get out for a run at some point.

Friday, February 10, 2017

running shirts

I was putting away my clean laundry and just noticed that I have returned to a situation I was in for a very long time where the vast majority of my laundry is running shirts..


perfect weather

awesome 16km run this morning in the beautiful warm sun..

I combined a few routes together - starting across Kishon, up Hayarqon and Hayarden with a circuit around Dolev, then down to Road 10 and Road 375 part of the way towards the satellites, then back to the shopping district of RBS.

Was perfect weather, which lead to an enjoyable run

Sunday, February 5, 2017

beautiful warm sun run

this middle of the day running is becoming quote a habit! A late night last night made the early run this morning impossible. I did not plan on going out during the day - just figured I would run tomorrow instead. However, the opportunity presented itself and I grabbed it.

I got a 7.25km run in on a beautiful warm early afternoon with brilliant sun and fresh, clean, air. I love it


Friday, February 3, 2017

beautiful Friday run

it was way too cold at 5am to go for a run, so I decided to wait and run after my kids would be off for school. I went out at about 8:30am and it was beautiful, if a bit chilly.

I ended up running 14.5km. I wasn't planning to run that much - I went out expecting betwene 10-12km, but it was so nice I just decided to keep going.

Wednesday, February 1, 2017

crisp 10km

mid-day runs are great. Today's mid-day run was great, even with a few bad interruptions. Had to deal with a couple of scares of emergencies that thank God turned out to be false alarms. Even with those interruptions, the run itself was great.

I got a 10+km run in, around the roads of RBS. The weather was beautiful, if a bit chillier than expected. At least it was nice and sunny, despite the crisp chilly air.

Monday, January 30, 2017

freezing 6.5km

it was freezing cold but I got a 6.5km run in. Pretty good considering the fact that I went out planning on a short 4-5km run. And, I was going to bail after 3.5km-4km because of how cold it was. As I approached 4, I decided to stretch it out to 5, and then just kept stretching it as the temperatures increased slightly...

Wednesday, January 25, 2017

quiet workday 7

a quiet workday gave me the opportunity to steal some time in the middle of the day and go for a short run..

I went out for an enjoyable 7+km run, through RBS.

Day runs definitely have benefits over early morning runs. They actually each have benefits, but I thinkI enjoy running in the warm daylight more. Too bad the timing does not usually work out...

Tuesday, January 24, 2017

10km

this morning I got a good run in. I started a bit later than planned, but I was able to manage a 10km run, despite having planned a 7-8km run.

It started off cold and windy, but by the time I was done it was beautiful and warm.

Much of the first halfof the run had a decent headwind, making it slow going. I ran across Kishon, then up Hayarqon, Hayarden and Dolev Dolev. I did a loop around Dolev and then back in reverse down Hayarden, Hayarqon and back home.

a beautiful 10km run on a beautiful morning

Sunday, January 22, 2017

lousy recovery

I had a lousy recovery run this morning. Even for recovery runs, which are meant to be bad runs, this was bad.
It was colder than I expected, which isn't really a big deal... What was bad was that I just couldnt move. I felt like I was slogging through deep mud. My legs just wouldn't do what I wanted them to do.

I cut it short at 4km, as I felt like I was wasting my time.

Saturday, January 21, 2017

a beautiful day

lost track of time yesterday and dint get tow rite. I woke up early but was too tired to run. Had a late night and a late night workout, so it just didnt work out. I did however calculate that I should be able to do a daytime run instead..

I got out at about 10am and the weather was beautiful. I ran 15km - across Kishon and then out to the satellites and back. Really awesome and enjoyable.

The ne glitch was I was relying on Endomondo on my smartphone, as I knew my watch wouldnt make it that far. I heard the 8km marker and kept going for a bit. I stopped at some point to take a picture and there was a message on my phone that Endomondo had unexpectedly closed. So I restarted it and kept running. When completed I checked the history and it had stopped at 8.6, but I dont know how much I ran after that before restarting it, but either way it wouldnt have been off by too much. The two runs together totaled 15km, but maybe it was just slightly more.

Wednesday, January 18, 2017

a win

Today was a win. And I can say that even before I think about how much I did or did not run.

Today was a win because I got up early to run, and then decided I was too tired, so went back to bed. But then after 2 minutes I forced myself out again and got dressed to run.

So that was a win.

I've been wanting to check out the new bridge connecting RBS A and RBS C, so this would present a good opportunity. I started out my run across Kishon, as usual, and then instead of running up Hayarkon, I turned up the bridge and ran up to Gimmel (RBS C). Near the top of the bridge I turned in at the traffic circle and ran up the very steep Yona Ben Amitai, over to Yechezkel, Neriah Hanavi and then down the hill to Tzeelim and back up to RBS A.

Because I knew I'd be running in some desolate areas that have recently become known for having stray and wild dogs roaming those areas and even attacking people, I picked up a couple of fist sized stones as I entered the bridge and carried them throughout the run until I got back to near my home.

Total run was 9.4km and it was a very pleasant and enjoyable route, if not a bit too much uphill.

Monday, January 16, 2017

freakin cold

man, that was freakin cold!

I can deal with soreness, but I don't like running with pain, if I don't need to. So, I went out planning a short run for today, just to see how things would be.

My issue is that I just started a new workout routine in the evenings (Insanity). Being very sore left me not knowing if I would be able to run at all. But at least I had no pain in my knees.

So I ran 4.5km and it was tough. I kind of shuffled and hobbled it, but I see that it was not so bad. Part of that was also stiff limbs from the extreme cold.

Sunday, January 15, 2017

cancelled

I went out to run, despite soreness and knees that did not feel great. But that's all I did. Went out to run. I did not actually run.

At first I figured I would go out annd stretch and everything would be ok. Then I changed my mind. As I was walking down the street to my stretching spot, every step made my knees hurt. I decided it was smarter to call it off. Also the air was wet and misty with a light drizzle of rain, and the road was already slick from some rain last night.While that wouldn't normally bother me, a slick road is not good for the knees and I figured it is smarter to wait for another day.

Friday, January 13, 2017

nothing fancy

10km in about a hour. my watch flipped out in the middle so I dont know exactly the exact distance and time, but it was a 10km route and it was about a hour, probably a tiny bit over.

felt great. regular route - across Kishon and out on the 10 to the 375 and back. nothing fancy, just still getting back into it after a break of a few weeks.

Thursday, January 12, 2017

back on the road

yay for me!

After 30 consecutive days of running, I got off track and have now gone about 3 weeks with no running at all. In that time period, I found great excuses in the bad weather, some personal business, including a family simcha, that caused me to have a number of late nights making early morning running difficult, and some other nonsensical excuses to not run.

But today I finally got myself out and back on the road.

Today's run was a regular run, on a regular route. I just wanted to get back out there and se ehow I feel and how much I could do.

So, today's run was first across Kishon, then up Hayarqon and across a portion of Hayarden, and then back. For a total of a bit over 7km.