Sunday, December 30, 2007

12/24 - 12/30

Date: 12/24/2007 1:07 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 52:00
Weight: 157 lb
Misc: Quality: 8/10, Effort: 9/10

Date: 12/25/2007 7:00 AM
Type: Tempo
Course: Miscellaneous Route
Distance: 11.3 miles
Duration: 1:27:27
Pace: 7:45 / mile
Shoe: Mizuno Alchemy
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 25° F, Sunny
Notes: 1st 7.3 mi at 7:41 pace and last 4 at 7:52/mi

Date: 12/27/2007 5:30 AM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 59:57
Pace: 8:07 / mile
Shoe: Mizuno Alchemy
Weight: 160 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 34° F

Date: 12/27/2007 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 54:00
Weight: 160 lb
Misc: Quality: 9/10, Effort: 9/10

Date: 12/28/2007 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 31:41
Pace: 7:56 / mile
Shoe: Brooks Beast
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F

Date: 12/29/2007 6:00 AM
Type: Long
Course: Frostbite 14
Distance: 15 miles
Duration: 1:57:40
Pace: 7:51 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 24° F, Sunny, Windy

Date: 12/30/2007 7:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13 miles
Duration: 2:18:46
Pace: 10:41 / mile
Shoe: Mizuno Wave Ascend
Weight: 159 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Devil's Ice Box - one 7 mi loop & Gans Creek 6 mi

Running: 50.7 Mi - 7:15:31

Weights: 1 hr 46 min

YTD Running: 2562.8

I'm pretty happy with my running this week. Mileage has been much better for Nov/Dec than last year. I feel fine right now, but may have overdone it for the 5K tomorrow. However, I think I can probably beat my time of 20:43 last year.

December 31-First Night 5K

Jan 5 - Runner's Choice 20K

April 21-Boston Marathon

Sunday, December 23, 2007

12/17 - 12/23

Date: 12/17/2007 8:23 PM
Type: Weight Training
Duration: 57:00
Misc: Quality: 9/10, Effort: 9/10
Notes: upper lean #1 (chest, shoulders, triceps), PT, & Wobble

Date: 12/18/2007 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 44:06
Pace: 7:14 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 10/10, Effort: 9/10
Notes: Snow on the trail portion was packed but a little uneven. Felt very strong today.

Date: 12/20/2007 5:30 AM
Type: Tempo
Course: President's Hill - A Route
Distance: 7.6 miles
Duration: 55:08
Pace: 7:16 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 9/10, Effort: 9/10
Weather: 41° F

Date: 12/21/2007 3:00 PM
Type: Easy
Course: Rock Bridge Devil's Ice Box - 1 loop
Distance: 7 miles
Duration: 1:16:11
Pace: 10:53 / mile
Shoe: adidas Supernova
Misc: Quality: 7/10, Effort: 5/10
Weather: 52° F, Partly Cloudy
Notes: Trail very muddy and sloppy today. A little snow in places and a few branches in the way from ice storm.

Date: 12/22/2007 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:46:24
Pace: 8:20 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 50° F, Overcast
Notes: Long Run Lunatics long run to kick off Boston Marathon training. First loop 1:26. The 20 miles seemed to go by quickly on this pretty hilly course. Great run and seemed to go by quickly.

Date: 12/23/2007 8:15 AM
Type: Easy
Course: Oakland Church Loop
Distance: 10 miles
Duration: 1:31:22
Pace: 9:09 / mile
Shoe: adidas Supernova
Weight: 157 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 16° F, Sunny
Notes: Snowed 2 inches last night so had to deal with snow on the roads today, but it was a beautiful sunny morning for running. I actually felt like getting out even the the temp was 16F. First 3 miles were pretty slow at about 10 min/mile and the rest ran at low 8s to 9s depending on how well the road was cleared of ice and snow.

I’m now using to record my training as well as the Thinnman Log. The plan is to only use Running Ahead starting Jan 1.

Running: 50.7 Mi - 7:13:11

Weights: 57 min

YTD Running: 2512.1

December 31-First Night 5K

April 21-Boston Marathon

Monday, December 17, 2007

A Better Alternative to Cool Running/Active Trainer

For anyone that feels left out in the cold by Cool Running and Active Trainer, the site Running Ahead looks like a great alternative.

I've set it up and entered data for one week and I think it is a much better log than Cool Running. I found Cool Running to be more difficult than my Thinnman Spreadsheet that I've used for 3 years and was hesitant to switch. I was considering switching to Cool Running, but with the merger with Active Trainer, it looks like they have ruined a good training log. Also, the transition is not going smoothly and Active trainer charges for features that Cool Running provided free. Everyone seems to be confused and people that were switched to Active Trainer from Cool Running are finding other alternatives.

The Running Ahead site is more user-friendly and and has more useful features than Cool Running. Like Cool Running, it allows the user to enter different cross training activities. You can set up all of your running routes and even map them if you like. It would be nice if they would add a feature to import routes that are already mapped, but you could just put a link in the notes for each route. The shoe tracker will even let you enter previous mileage for a pair of shoes. It also will track PRs, graphs, export to Excel, has scripts to use to post data to a blog, and allows you to share your log with others by making it public.

The only thing I didn't like is when I selected their option for strength training it didn't allow me to enter the duration. I found a way around it by adding a new activity called weight training which will allow me to enter the duration. The activity called strength training they had set up was nice in that if you want to be really specific about your workout, you can enter each exercise, number of reps, and sets. It just needs a place to add duration.

If you want to switch to Running Ahead or some other log, you can download your data from Cool Running. It is pretty easy if you have a link where you have shared your log if you can't sign into Cool Running to do so. Once you can see your log, click on "Tools" and "Click here" which will save your file as a .cgi. Then you can send the file to Running Ahead and they will import into your User ID. If you want to view the file in Excel, first open Excel and then select File, open to select the .cgi file to import into Excel. Excel will walk you through the steps.

In the right column of my blog, you can see last week's workouts as well as the YTD (in the Running Ahead Log). In order to see my entire log, just click on the link below my distance totals.

12/10/07 - 12/16/07

Mon- Rest

Tues- Snow/Ice Route, 6.2 mi, 44:59, 7:15/mi
We ran our snow/ice route that we used last year since the trail was too icy. Our courses always start on the trail and we connect to the roads, but we would have needed skis to use the trails. Near the last 2 miles it started to pour rain.

Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 49 min

Wed- Rest

Thurs- Diva - Roads, 7.1 mi, 50:44, 7:09/mi
We ran this route but didn't do the trail part due to ice. The funny thing about this route is that the group I have run with has never run it correctly. This time we ended up running a little further which was good since we cut off the trail part at the beginning.

Fri- Rest

Sat- Frostbite 14 (Long Run Lunatics), 14.4 mi, 2:06:47, 8:48/mi
Brett mapped out a course ahead of time that avoided the trails due to ice. Friday night it snowed and was still snowing at 5 am. Eight lunatics actually showed up to run in this winter wonderland. The temp didn't feel too bad, but it was difficult to get traction and push off. Often we were forced to move over to the shoulder by cars. People were not going to be stranded in their homes 2 weekends in a row so there was traffic and snow doesn't keep as many people off the road. Overall a good run, but pace was slowed due to the road conditions.

Sun- Oakland Church Loop & dogs, 14 mi, 2:08:10, 9:09/mi
This is the same routine I ran with Hugh last week, but the roads had been plowed so a little better than last week and almost 7 minutes faster.

Running: 41.7 mi

Weights: 49 min

YTD Running: 2461.4

December 31-First Night 5K

April 21-Boston Marathon

Sunday, December 09, 2007

12/3 - 12/9 & Cheese and Sauerkraut 10 miler

Mon- Rest

Tues- Dave’s Devil Run, 6.6 mi, 47:22, 7:11/mi

Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble, 58 min

Wed- Rest

Thurs- Rock Quarry, 7.8 mi, 1:02:52, 8:04/mi

Fri- Rest

Sat- Cheese and Sauerkraut 10 miler
This is a prediction race where the closest predictor wins cheese and the worst wins sauerkraut. Also, the race is run without watches. Woke up to rain, but it wasn’t quite freezing on the roads. Conditions were definitely better than the previous year when we had to run on treacherous snow on the trail portion. This year it was cold and windy, and drizzling. We took hot chocolate and sauerkraut brownies for everyone after the race.

I didn’t plan to break any records this year and predicted 1:12:30, which was a bit slower than my 1:07:17 PR in 2005. Phil predicted 1:10:00 and Tom predicted 1:09:30. Hugh predicted 1:25:00. Phil thought my prediction was a little slow but told him I would try to stay with him. I’ve been feeling sluggish lately and was thinking 7:15 miles sounded more reasonable.

We took off at what felt like a slow pace, but were ahead of everyone. After a couple miles the pace started to feel a little harder and we were heading into the wind for awhile. Then we had to go out and back on a portion of the road and back onto the trail to the start. They told us our time for the first loop was 33:26 which I am thinking is good, but didn’t know if I could keep up this pace.

I managed to stay with Phil until right before 8 miles, he started to pull ahead and Tom passed me. I could see them both ahead of me until the end but Tom did not pass Phil. My finishing time was 1:06:46 which is a new 10 mile PR for me by 31 seconds. Pace was 6:41/mi. All 3 of us had negative splits. Hugh finished in 1:17:46, a 3 min PR for him. We ran 2 more miles before everyone finished.

I was not the closest or worst predictor. In addition to hot chocolate and brownies, there was string cheese and Rueben sandwiches for all the runners. Just as we were getting ready to leave it started to rain harder so decided not to run anymore on Saturday.

Sun- Oakland Church Loop & dogs, 14 mi, 2:15:00, 9:39/mi
After ice/snow storm last night we made it out in the afternoon for a 4 mile dog run and then 10 more miles on mostly snow packed roads.

A bit of a cut back week for me with 3 days off and only 1 weight workout. I don’t really have a plan right now and will continue without a plan for a few more weeks.

Running: 40.4 mi

Weights: 58 min

YTD Running: 2419.7

December 31-First Night 5K

April 21-Boston Marathon

Sunday, December 02, 2007

11/26 - 12/2 & Jingle Bell 5K

Monday, November 26

No workouts.

Tuesday, November 27

RUNNING (Hugh's Hulen Hills at 05:30 am). 7 miles. Time: 50:27 (7:12/mile).
Training run.
Shoes: Mizuno Wave Alchemy2 (85.1 miles)
NOTES: Run felt pretty good until the BIG hill and I couldn't keep up with all of my group.
WEIGHT LIFTING at 7:45 pm. Time: 57:00
Upper Lean 1.
NOTES: (chest, shoulders, triceps), PT, & Wobble; Another really good weight workout.

Wednesday, November 28

RUNNING (Home to Campus at 3:45 pm). 10.10 miles. Time: 1:27:38 (8:40/mile).
Training run.
Shoes: Mizuno Wave Alchemy2 (95.2 miles)

Thursday, November 29

RUNNING (Mizzou Victory Run ). 6.60 miles. Time: 53:09 (8:03/mile).
Training run.
Shoes: Brooks Beast (26.7 miles)
NOTES: This run took us past several MU icons to celebrate the victory over Kansas and hope for a victory over OK.

Friday, November 30

No workouts.

Saturday, December 1

Temp: 34
RUNNING (Jingle Bell 5K ). 3.10 miles. Time: 20:15 (6:31/mile).
Shoes: Mizuno Wave Alchemy2 (98.3 miles)
NOTES: This year we ran a new course that is a 5K certified course. I didn't feel it was going to be a great run for me. My legs didn't feel recovered from Wed 10 miler and still not feeling recovered from the Tues weight workout. It was raining and windy and I opted to wear shorts. For the first mile my legs felt almost numb and was running into the wind. I tried to stay with Darrin and Phil as long as possible, but had to let them go at about 1/2 mi. I knew I was really in trouble when Clint passed me before the end of the first mile, but I stayed close behind. My mile split was 6:30 which is more like my 10K pace.

I was passed by another runner shortly after the 1st mile. My second mile seemed to go pretty fast with a split of 6:18. Up the slight hill on 9th St in the 3rd mile I was gaining on Clint, but not close enough to pass. Once we turned onto 9th st right before the end of the 3rd mile, I decided to make my move and passed him. My last 0.1 was 51 sec for a total of 20:15, my slowest 5K time this year. I was soaked by the finish.

I placed 2nd of 9 runners in the 35-39 age group and 10th overall of 177 finishers. Hugh was 3rd in his age group and 20th overall in the 50-55 age group.
RUNNING (MKT at 10:15 am). 10 miles. Time: 1:27:45 (8:46/mile).

Shoes: Mizuno Wave Alchemy2 (108.3 miles)
NOTES: After the awards ceremony, it stopped raining. We headed to the MKT for a 10 miler and kept a very consistent pace. Ran negative split for the second half.
WEIGHT LIFTING at 7:30 pm. Time: 52:00
Upper Lean 2.

Sunday, December 2

RUNNING (Rockbridge State Park at 07:30 am). 13.80 miles. Time: 2:23:53 (10:25/mile).
Training run.
Shoes: Mizuno Wave Ascend (trail) (18.8 miles)
NOTES: Temp started out at 60F. I was just getting ready to start my run and Jeff W. showed up, and then Andy P. They were starting 1/2 hr earlier than the normal time so we took off for a short loop on the Devil's Ice Box side. When we got back to our cars, we picked up Mike D. and dog Riley. It was hot so Andy and me removed our shirt and Jeff put on a short sleeve. We ran over on the Gans Creek side. Mike D. departed us and we continued to run.

It started to thunder and then rain. We were several miles from our cars but were heading back for more water. Then it poured and Jeff set a faster pace. We were running like crazy with the leaves getting slushy and the dirt parts getting slicker. Somehow we all managed to stay on our feet.

By the time we got back to our cars, the rain had slowed so we took another short loop on the Devil's Ice box side splashing through the water and finished about 10 am. Shoes were thoroughly soaked.
Totals through the displayed week
Running: 50.6 miles
Time: 7h 23m 07s
Avg. Pace: 8:45/mile
Weight Lifting:
Time: 1h 49m 00s
Running: 180.7 miles
Weight Lifting:
Time: 6h 02m 00s
Running: 2379.3 miles
Weight Lifting:
Time: 54h 32m 00s