I cut the mileage back again this week and met my goal of 55 miles. I took 3 days off so ran a little extra on my Sunday trail run to make up for it. I had intended to run on Friday but it just didn't happen. It was a challenging/stressful week at work with 1 of my 2 employees gone Wed. and Thurs. and then both gone Fri. So
much for catching up on my work. I really needed to run more to run off the stress.
Dan was asking me today when I start tapering for 3 Days of Syllamo and I realized it is only 19 days. Although I have a plan to cut back the miles, I really don't know if it the right way to taper for a multi-day race. I'm just not sure what I'm supposed to be doing. I have consecutive long runs planned for this week and the following week, just shorter runs on the weekend. The next week is the race which starts on Friday. Hopefully this will be enough.
I found out yesterday that Allan B. is running Syllamo so there will be at least 3 other runners that I know running it. I had mentioned the race to him last weekend and he went home and signed up! He also signed up for the Berryman 50 miler.
Date: 2/18/2008 8:00 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/19/2008 5:30 AM
Type: Hill
Course: Dreier Dirty Dozen - A Route
Distance: 9.4 miles
Duration: 1:09:25
Pace: 7:24 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 12° F, Sunny, Windy
Notes: Started out with Dan and Brad. Brad went ahead of us and somewhere we made a wrong turn on a dead end that had a connection to the MKT. We took a left and ran on the trail to Providence. Ended up being 0.1 mi longer than usual for this course. Felt good, but the hill up Stadium was tough after running all of the other hills. Bitterly cold and unpleasant wind on Stadium too.
M1 - 8:12
M2 - 7:15
M3 - 7:30
M4 - 7:05
M5 - 7:15
M6 - 7:26
M7 - 7:12
M8 - 7:05
M9 - 7:15
M9.4 - 3:09
Date: 2/19/2008 9:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 32:02
Pace: 8:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/21/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 56:40
Pace: 7:16 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 8/10
Weather: 16° F, Windy
Notes: Sleet and ice on the trail. No sleet while running though. Legs felt a little dead today and I was too warm. Kept pushing the pace with Dan although we were passed by Tony and Mike.
M1- 7:58
M2 - 7:08
M3 - 6:59
M4 - 7:15
M5 - 6:57
M6 - 7:12
M7 - 7:08
M7.8 - 6:01
Date: 2/22/2008 8:50 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 46:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/23/2008 7:15 AM
Type: Long
Course: Country Woods to Old 63
Distance: 18 miles
Duration: 2:24:24
Pace: 8:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 29° F, Sunny
Notes: Ended up running this one alone. Everyone else either ran shorter or slower pace. Considering the some of the road and sidewalk conditions, trail portion, and a few hills, this was not a bad pace. I had to take a bathroom break at mile 6 but other than that I felt good the rest of the run. I really felt like I needed to run it fast after a frustrating work week. The last 4 miles were really consistent and could have run the last 2 faster if not for the snow on trail. I likely ran 18.2 mi. Everyone else had 18 on GPS and I had 17.8 so ran a lap and a half around parking lot.
M1 - 9:30 (trail)
M2 - 8:27 (trail)
M3 - 8:12
M4 - 7:30
M5 - 7:58
M6 - 8:06
M7 - 7:44 (post bathroom break)
M8 - 7:40
M9 - 8:02
M10 - 7:22 (down hill Old 63)
M11 - 8:12 (up hill Old 63)
M12 - 8:02
M13 - 8:13 (up hill Walnut)
M14 - 8:20 (snow on sidewalk on College)
M15 - 7:44
M16 - 7:44
M17 - 7:47
M18 - 7:47
Date: 2/24/2008 2:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 16 miles
Duration: 2:27:43
Pace: 9:14 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 37° F, Overcast
Notes: After digging a 57 foot trench in the yard yesterday to bury a wire after my 18 mi run, I wasn't sure how I'd feel today. I figured my lower back would be really sore, but it felt fine and legs felt good too. Getting to the run proved to be a little challenging. I was supposed to meet Dan at 2 pm. I left early and then realized I forgot my GPS so went back. Next, the add fuel light comes on so I have to stop to fill up the car. I would have called Dan on the cell phone, but I accidentally washed it yesterday and the microphone isn't working at the moment. At the gas station neither pump where I was parked would read my credit card so I had to go inside to pay. I was going to call on the pay phone, but the coin slot was jammed! I get there about 15 min late and was thankful he had waited on me.
It snowed last night, but was about 37F when we started so the trails were a little sloppy. I had signal with my GPS right before starting and then it stopped and never got a signal again. Ran on the Gans creek side first and I set the pace without my GPS for 7 miles. Dan set the pace for the last 9 miles on the Deer Run loop. I felt pretty good and overall a decent pace considering the conditions. Probably would not have been that fast on my own. Always good to have someone to help push the pace.
M1 - 9:52
M2 - 9:08
M3 - 9:02
M4 - 10:25
M5 - 9:18
M6 - 9:44
M7 - 8:45
M8 - 8:48
M9 - 9:34
M10 - 9:07
M11 - 9:00
M12 - 9:17
M13 - 8:54
M14 - 8:48
M15 - 9:04
M16 - 8:52
Running: 55.2.3 Mi - 7:30:14
Weights: 1 hr 28 min
YTD Running: 449.0
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, February 24, 2008
Sunday, February 17, 2008
2/11/08 - 2/17/08
This week I cut back mileage quite a bit after last week. I only exceeded my goal of 58 miles this week by 4 miles. I started the week off with feeling like I might be getting a cold on Monday. The whole time I felt like I was fighting it off and it was never bad enough that I had to take any medication. I felt completely over it by Friday.
Date: 2/11/2008 7:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:32
Pace: 8:38 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/12/2008 5:30 AM
Type: Easy
Course: President's Hill - A Route
Distance: 7.2 miles
Duration: 56:01
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 19° F
Notes: Ran up President's Hill, around Hearnes, and back down the hill. There was a light layer of snow on the trails, but not too bad to run. Kept a fairly easy pace for most of the run. We did get a little faster each mile.
1 - 9:15
2 - 7:53
3 - 7:54
4 - 7:47
5 - 7:26
6- 7:12
7 - 7:10
.2 - 1:21
Date: 2/12/2008 7:45 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 38:00
Weight: 154 lb
Date: 2/12/2008 9:00 PM
Type: Easy
Course: Treadmill
Distance: 6 miles
Duration: 50:45
Pace: 8:28 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 10/10, Effort: 4/10
Notes: Felt really good on the treadmill so went a little longer than usual.
Date: 2/14/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8.1 miles
Duration: 58:15
Pace: 7:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 30° F, Sunny, Windy
Notes: Ran with Dan and Darren. I have a slight cold, but felt good to run. Seems like the best medicine for a head cold is a run.
1 - 8:18
2 - 7:26
3 - 7:08
4 - 7:05
5 - 6:40
6 - 6:58
7 - 7:40
8 - 6:58
8.1 - 1:02
Date: 2/15/2008 9:30 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:28
Pace: 8:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 27° F, Sunny
Date: 2/16/2008 6:00 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:06:28
Pace: 7:55 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 27° F, Overcast
Date: 2/16/2008 8:15 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 1.5 miles
Duration: 13:38
Pace: 9:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 30° F, Overcast
Date: 2/16/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/17/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15.5 miles
Duration: 2:37:28
Pace: 10:10 / mile
Shoe: adidas Supernova
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 48° F, Rain, Windy
Notes: Ran first 6.5 miles alone in 1:13:24 (11:18/mi); At 8 am ran with Dan S., Dan H., Aaron, Maryanne, and Allan. Very muddy trails, lots of water, and lots of fun (at least with a group). Temperature dropped about 10 degrees and wind picked up before we finished. Last 9 miles, Dan led the way for a Deer Run loop and ran in 1:24:04 (9:21/mi). We kept a pretty good pace considering the lousy trail conditions and deep water crossings. This was definitely one of those runs where it was good to not be alone.
Running: 62.3 Mi - 8:52:35
Weights: 1 hr 21 min
YTD Running: 393.8
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 2/11/2008 7:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:32
Pace: 8:38 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/12/2008 5:30 AM
Type: Easy
Course: President's Hill - A Route
Distance: 7.2 miles
Duration: 56:01
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 19° F
Notes: Ran up President's Hill, around Hearnes, and back down the hill. There was a light layer of snow on the trails, but not too bad to run. Kept a fairly easy pace for most of the run. We did get a little faster each mile.
1 - 9:15
2 - 7:53
3 - 7:54
4 - 7:47
5 - 7:26
6- 7:12
7 - 7:10
.2 - 1:21
Date: 2/12/2008 7:45 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 38:00
Weight: 154 lb
Date: 2/12/2008 9:00 PM
Type: Easy
Course: Treadmill
Distance: 6 miles
Duration: 50:45
Pace: 8:28 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 10/10, Effort: 4/10
Notes: Felt really good on the treadmill so went a little longer than usual.
Date: 2/14/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8.1 miles
Duration: 58:15
Pace: 7:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 30° F, Sunny, Windy
Notes: Ran with Dan and Darren. I have a slight cold, but felt good to run. Seems like the best medicine for a head cold is a run.
1 - 8:18
2 - 7:26
3 - 7:08
4 - 7:05
5 - 6:40
6 - 6:58
7 - 7:40
8 - 6:58
8.1 - 1:02
Date: 2/15/2008 9:30 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:28
Pace: 8:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 27° F, Sunny
Date: 2/16/2008 6:00 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:06:28
Pace: 7:55 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 27° F, Overcast
Date: 2/16/2008 8:15 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 1.5 miles
Duration: 13:38
Pace: 9:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 30° F, Overcast
Date: 2/16/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/17/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15.5 miles
Duration: 2:37:28
Pace: 10:10 / mile
Shoe: adidas Supernova
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 48° F, Rain, Windy
Notes: Ran first 6.5 miles alone in 1:13:24 (11:18/mi); At 8 am ran with Dan S., Dan H., Aaron, Maryanne, and Allan. Very muddy trails, lots of water, and lots of fun (at least with a group). Temperature dropped about 10 degrees and wind picked up before we finished. Last 9 miles, Dan led the way for a Deer Run loop and ran in 1:24:04 (9:21/mi). We kept a pretty good pace considering the lousy trail conditions and deep water crossings. This was definitely one of those runs where it was good to not be alone.
Running: 62.3 Mi - 8:52:35
Weights: 1 hr 21 min
YTD Running: 393.8
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, February 10, 2008
2/4/08 - 2/10/08
I increased mileage way too much this week. I guess my only excuse is the weather was so nice on Monday and I ran a few extra miles than planned on Saturday. This week is my highest mileage week ever and I only ran 5 days. Two days off seemed to work well. I took off Wed. and didn’t feel recovered Thur. morning but still had a decent run. I took off Fri and was ready for the two back to back long runs. Definitely will taper back the mileage this week or I’m afraid I might be risking injury. My legs are feeling very tired right now. I am planning for the next few weeks to run 58, 55, 50, 37 and then will be running the 3 Days of Syllamo (93 mile stage race) the next week.
Date: 2/4/2008 3:30 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10.1 miles
Duration: 1:37:39
Pace: 9:41 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 72° F, Sunny
Notes: Ran with Dan S. and Dan H. in very muddy conditions for 6.4 miles. Then ran with Dan S. for 3.7 more mostly in the grasslands. Felt good to actually sweat in the heat!
Date: 2/5/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 8 miles
Duration: 56:58
Pace: 7:08 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 36° F
Notes: Ran the Tripp 10K in reverse starting up a hill at 42:30 for 6.1 mi. Slowed down back at the parking lot and then added about 2 more miles on the MKT at a little slower pace. Phil passed me at about 4 mi and Dan caught up to me and ran about the last 1.5 mi together. I didn't have a light today and tough to see on Nifong and not much room to run on the shoulder in places.
Date: 2/5/2008 7:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:45
Pace: 8:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/5/2008 8:30 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Date: 2/7/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran with Dan today. Not feeling totally recovered but still a good run.
M1 - 8:21
M2 - 7:23
M3 - 7:30
M4 - 6:50
M5 - 7:15
M6 - 7:12
M7 - 7:08
M8 - 6:43
M8.1 - 1:04
Date: 2/7/2008 2:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:02
Pace: 9:01 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 38° F, Overcast
Notes: Very easy run with the dogs. Had to hose them off due to the messy roads.
Date: 2/7/2008 4:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 2/9/2008 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:43:22
Pace: 8:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 34° F
Notes: Ran last mile with Dan in 6:39.
Date: 2/9/2008 9:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 3 miles
Duration: 29:02
Pace: 9:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: Ran last 3 miles of Hugh's 20 miler.
Date: 2/10/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:01:46
Pace: 10:06 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 21° F, Sunny
Notes: Ran first 9 miles deer run loop with Dan at 8:48 pace. Then ran over on the Gans creek area 7 miles and 2 more on Devil's Ice box side. My pace really slowed down after awhile and took the uphills pretty slow since legs were tired. Overall felt pretty good, but legs didn't cooperate.
Running: 75.1 Mi - 10:58:10
Weights: 1 hr 16 min
YTD Running: 331.5
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 2/4/2008 3:30 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10.1 miles
Duration: 1:37:39
Pace: 9:41 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 72° F, Sunny
Notes: Ran with Dan S. and Dan H. in very muddy conditions for 6.4 miles. Then ran with Dan S. for 3.7 more mostly in the grasslands. Felt good to actually sweat in the heat!
Date: 2/5/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 8 miles
Duration: 56:58
Pace: 7:08 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 36° F
Notes: Ran the Tripp 10K in reverse starting up a hill at 42:30 for 6.1 mi. Slowed down back at the parking lot and then added about 2 more miles on the MKT at a little slower pace. Phil passed me at about 4 mi and Dan caught up to me and ran about the last 1.5 mi together. I didn't have a light today and tough to see on Nifong and not much room to run on the shoulder in places.
Date: 2/5/2008 7:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:45
Pace: 8:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/5/2008 8:30 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Date: 2/7/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran with Dan today. Not feeling totally recovered but still a good run.
M1 - 8:21
M2 - 7:23
M3 - 7:30
M4 - 6:50
M5 - 7:15
M6 - 7:12
M7 - 7:08
M8 - 6:43
M8.1 - 1:04
Date: 2/7/2008 2:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:02
Pace: 9:01 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 38° F, Overcast
Notes: Very easy run with the dogs. Had to hose them off due to the messy roads.
Date: 2/7/2008 4:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 2/9/2008 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:43:22
Pace: 8:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 34° F
Notes: Ran last mile with Dan in 6:39.
Date: 2/9/2008 9:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 3 miles
Duration: 29:02
Pace: 9:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: Ran last 3 miles of Hugh's 20 miler.
Date: 2/10/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:01:46
Pace: 10:06 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 21° F, Sunny
Notes: Ran first 9 miles deer run loop with Dan at 8:48 pace. Then ran over on the Gans creek area 7 miles and 2 more on Devil's Ice box side. My pace really slowed down after awhile and took the uphills pretty slow since legs were tired. Overall felt pretty good, but legs didn't cooperate.
Running: 75.1 Mi - 10:58:10
Weights: 1 hr 16 min
YTD Running: 331.5
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, February 03, 2008
1/28/08 - 2/3/08 and Nut Race 5K
I only ran a couple more miles than last week, but a big very difference in how I felt this week. I had some really good runs and was very happy with my 5K performance yesterday. I’m pretty confident I will send in my registration for 3 days of Syllamo on next Monday. I’m going to see how training goes for the upcoming week. This week will be a peak mileage week and then gradually will taper back the mileage and hope the training was enough.
Date: 1/28/2008 7:30 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 32:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 1/29/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 57:11
Pace: 7:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 55° F
Notes: Fast run with Dan and Josh. Detour down Nifong and extended the course on MKT to make 8 miles. We kept getting faster with each mile. I have not run this fast since Jan 5th during the Runner's Choice. Things felt pretty good, but the recovery continues.
1- 8:22
2- 7:21
3- 7:18
4- 7:03
5- 7:08
6- 6:48
7- 6:23
8- 6:43
Date: 1/31/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 7.8 miles
Duration: 54:39
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 27° F
Notes: I was planning to run about 8 min pace today and take it easy. Then I started thinking about my form and something seemed to click. I started to pick up my feet more, stood up straighter, and pace improved without much additional effort. I started to just pull ahead of everyone. I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. 38 sec PR for this course. I hope it wasn't a fluke.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Date: 1/31/2008 8:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:29
Pace: 8:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 1/31/2008 9:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/1/2008 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/2/2008 7:15 AM
Type: Easy
Course: One Loop 10
Distance: 10.1 miles
Duration: 1:22:47
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 27° F, Sunny
Notes: Ran with Dan and Destiny. We were supposed to be taking it easy before the Nut Race 5K.
Date: 2/2/2008 9:00 AM
Type: Race
Course: Nut Race 5K
Distance: 3.1 miles
Duration: 19:02
Pace: 6:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Heart Rate: Average: 165
Misc: Quality: 10/10, Effort: 10/10
Weather: 39° F, Sunny
Notes: Ran 10 miles before the race at abut 8:12 pace which felt very easy. I still wasn't sure how I would do in the race. We had about 15 minutes after running the 10 miles. I forgot to bring water so was a little worried that I wasn't hydrated enough.
This course is almost 3 loops. We started off at a pretty fast pace going slightly downhill. I pulled ahead of Dan fairly early, but he was never far behind. First time up the hill didn't seem too bad. On the second loop, I felt myself slowing a bit on the hill, but once got back to the downhill, noticed Tony wasn't far ahead and caught up and passed him. This seemed to motivate him to speed up, but I stayed ahead all the way to mile 2 and back up the hill and then to mile 3.
At mile 3, he makes his move and sprints and passes me in the last 0.1 miles. We definitely pushed each other that last mile. He beat me by 7 seconds and we both ran fast times for that course. I had no idea I was so close to going under 19 min. This was one of my faster 5Ks and a PR for the course by 21 seconds. Dan was only 15 seconds behind me. Placed 4th in the 30-39 age group.
M1 - 6:02
M2 - 6:18
M3 - 6:08
M3.1 - 0:34
Date: 2/3/2008 6:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 19 miles
Duration: 3:26:47
Pace: 10:53 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 4/10
Weather: 23° F, Sunny
Notes: I started in the dark and actually too dark for the first 30 minutes. I was able to complete about 10 miles before everyone else showed up at 8. Ran with Anatolie, Andy, Dan H. Jeff, and Tony.
Ran at a slow pace and the entire run felt great. I felt like I could have kept going for at least a couple more hours.
Running: 56 Mi - 8:07:24
Weights: 1 hr 15 min
YTD Running: 256.4
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 1/28/2008 7:30 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 32:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 1/29/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 57:11
Pace: 7:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 55° F
Notes: Fast run with Dan and Josh. Detour down Nifong and extended the course on MKT to make 8 miles. We kept getting faster with each mile. I have not run this fast since Jan 5th during the Runner's Choice. Things felt pretty good, but the recovery continues.
1- 8:22
2- 7:21
3- 7:18
4- 7:03
5- 7:08
6- 6:48
7- 6:23
8- 6:43
Date: 1/31/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 7.8 miles
Duration: 54:39
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 27° F
Notes: I was planning to run about 8 min pace today and take it easy. Then I started thinking about my form and something seemed to click. I started to pick up my feet more, stood up straighter, and pace improved without much additional effort. I started to just pull ahead of everyone. I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. 38 sec PR for this course. I hope it wasn't a fluke.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Date: 1/31/2008 8:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:29
Pace: 8:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 1/31/2008 9:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/1/2008 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/2/2008 7:15 AM
Type: Easy
Course: One Loop 10
Distance: 10.1 miles
Duration: 1:22:47
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 27° F, Sunny
Notes: Ran with Dan and Destiny. We were supposed to be taking it easy before the Nut Race 5K.
Date: 2/2/2008 9:00 AM
Type: Race
Course: Nut Race 5K
Distance: 3.1 miles
Duration: 19:02
Pace: 6:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Heart Rate: Average: 165
Misc: Quality: 10/10, Effort: 10/10
Weather: 39° F, Sunny
Notes: Ran 10 miles before the race at abut 8:12 pace which felt very easy. I still wasn't sure how I would do in the race. We had about 15 minutes after running the 10 miles. I forgot to bring water so was a little worried that I wasn't hydrated enough.
This course is almost 3 loops. We started off at a pretty fast pace going slightly downhill. I pulled ahead of Dan fairly early, but he was never far behind. First time up the hill didn't seem too bad. On the second loop, I felt myself slowing a bit on the hill, but once got back to the downhill, noticed Tony wasn't far ahead and caught up and passed him. This seemed to motivate him to speed up, but I stayed ahead all the way to mile 2 and back up the hill and then to mile 3.
At mile 3, he makes his move and sprints and passes me in the last 0.1 miles. We definitely pushed each other that last mile. He beat me by 7 seconds and we both ran fast times for that course. I had no idea I was so close to going under 19 min. This was one of my faster 5Ks and a PR for the course by 21 seconds. Dan was only 15 seconds behind me. Placed 4th in the 30-39 age group.
M1 - 6:02
M2 - 6:18
M3 - 6:08
M3.1 - 0:34
Date: 2/3/2008 6:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 19 miles
Duration: 3:26:47
Pace: 10:53 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 4/10
Weather: 23° F, Sunny
Notes: I started in the dark and actually too dark for the first 30 minutes. I was able to complete about 10 miles before everyone else showed up at 8. Ran with Anatolie, Andy, Dan H. Jeff, and Tony.
Ran at a slow pace and the entire run felt great. I felt like I could have kept going for at least a couple more hours.
Running: 56 Mi - 8:07:24
Weights: 1 hr 15 min
YTD Running: 256.4
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Subscribe to:
Posts (Atom)