Sunday, March 02, 2008

2/25/08 - 3/2/08

This week I intended to cut back to 50 miles. I ended up running 63.1 miles on 9 runs with 2 days off. Three of the runs were easy 4 mile dog runs so I'm okay with the increase. Next week, the plan was originally 37 miles, but I'm thinking low-40s would be more realistic. I will also take off 2 - 3 days so should be a good taper. Then I will just run 2 times the next week before 3 Days of Syllamo and hope I'm ready.

I learned this week that it probably isn't a good idea for me to run a 5K after a long run. Although it was good training, I'd prefer to have a good 5K time and then run long after.

Date: 2/25/2008 8:15 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 40:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10

Date: 2/25/2008 9:00 PM
Type: Interval
Course: Treadmill
Distance: 4.5 miles
Duration: 31:59
Pace: 7:07 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 9/10
Notes: For some reason (could be the stress at work?) I felt like doing an interval workout and haven't done any kind of intervals since track night last year. I ran 1/2 mi warmup, plus 5 half mile intervals at 6:31 pace with 1/4 mi recoveries, plus 1/2 mi cool down. No way that I would have ever felt like doing this last year after doing 2 long runs, let alone one on the weekend.

Felt really strong so maybe I will want to do this again? I did feel a little nauseous though after having a post workout meal. I often get that feeling if I eat too soon after a really hard workout.

Date: 2/26/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 7.5 miles
Duration: 51:25
Pace: 6:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Weather: 31° F, Windy
Notes: Excellent run at a crazy pace with Dan and Josh. Josh pulled ahead of us at about 5 mi. Then Dan ahead pulled ahead of me. Before Forum, I felt like I was about spent, but managed to keep Dan in my sights. I caught up to both on the downhill at the end. I was going so fast, I didn't want to slow down and passed them. Even though it was a hard effort felt good and probably needed a hard run like this. Definitely should help my speed to push like this.

M1 - 7:10
M2 -7:19
M3 - 6:43
M4 - 6:35
M5 - 6:54
M6 - 6:33
M7 - 7:05
M7.5 - 3:05 (going really fast down hill at the end)

Date: 2/28/2008 5:30 AM
Type: Easy
Course: Grant Run
Distance: 6 miles
Duration: 45:03
Pace: 7:31 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 6/10
Notes: New run course today was a little short, but a good down and up on Chapel Hill Rd. Ran with Dan and felt pretty easy at 7:31 average pace.

M1 - 7:57
M2 - 7:15
M3 - 7:23
M4 - 7:26
M5 - 7:37
M6 - 7:25

Date: 2/28/2008 5:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 34:13
Pace: 8:34 / mile
Shoe: Mizuno Wave Rider
Weight: 153 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 36° F
Notes: Ran with Hugh and dogs. Roads were muddy and the dogs had to be hosed off. Bruno's collar slipped off when were distracted by some other dogs, but he came back when called. He never would let up on the pace.

Date: 2/28/2008 9:40 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 35:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10

Date: 3/1/2008 5:00 AM
Type: Long
Course: Bear Creek 15
Distance: 15 miles
Duration: 1:55:31
Pace: 7:43 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran first 8 with Dan, Destiny, John, and Aaron. Dan cut off to the Bear Creek trail on Blue Ridge. The rest of us continued on course. Miles 11 - 12 were really fast since John picked up the pace to run a couple intervals. Destiny kept on her pace. John ran back home after 12 and I continued to the finish with Aaron who was going to run a few more. Run felt good but those 2 fast miles and the hill after really took a lot out of me. I seemed to recover pretty well on the hill and from the splits doesn't look like it slowed us that much. This was actually a pretty challenging course and we didn't get lost on this new route.

M1 - 8:47
M2 - 8:05
M3 - 8:02
M4 - 7:51
M5 - 7:47
M6 - 7:55
M7 - 7:58
M8 - 7:54
M9 - 7:44
M10 - 7:23
M11 - 7:01
M12 - 6:47
M13 - 7:37
M14 - 7:23
M15 - 7:15

Date: 3/1/2008 9:00 AM
Type: Race
Course: Run with the Eagles 5K
Distance: 3.1 miles
Duration: 20:56
Pace: 6:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 8/10
Field Placement: 6 / 44 (13.6%)
Age group: 30 – 39
Group Placement: 4 / 8 (50%)
Weather: 42° F, Sunny
Notes: After finishing my 15 mi and Dan S. 13 mi, we headed to the 5K at 8 am which started at 9 am. I had a couple recovery drinks, energy drink, and gel and felt okay, but didn't expect to set any PRs since I had run a challenging 15 mi course at 7:42 pace. Hugh arrived shortly after we got there. He did the sensible thing and didn't run before the 5K. Dan H. was also there and had run the course as a warm-up. I was feeling cold even though it had warmed up at least 10 degrees to about 40F. I often feel cold after a long run so I guess this is normal.

The course started on a sidewalk and I felt pretty good and even like I wanted to go faster, but it was too hard to get around so stayed back. There were 2 guys way in the lead and 4 of us, including Dan, running together. I wasn't sure whether to just stay in the group or pick up the pace. I felt good at this point and decided to pick up a little since there was room to get around, but 2 of them passed me soon. My first mile was 6:25 which was nothing great for me. The trail was a little rough too, but not too bad. At the turn around we see Dan H. and Hugh running together.

Dan S. was near behind at the turn around and passed me shortly. I wasn't feeling great anymore and decided to try to stay behind and keep him in my sights. At mile 2 my split was 6:33. Dan was catching up to another guy and I kept thinking he was going to pass him. There were a couple hills in the last mile that really slowed me down along with already being fatigued. Mile 3 was 7:12. I could see the finish and noticed the guy behind Dan so he had been able to pass near the end and beat him by 2 seconds. My last 0.1 mi was 46 sec and I was happy to be done with a total time of 20:56, about 2 min slower than I normally run a 5K.

Considering running this race at 6:46 pace after running 15 mi, I felt I had accomplished my goal of running a hard 3 miles at the end of a long run. My age group was 30-39 and placed 6th overall and 4th in my age group but they were only giving hardware to 2nd place so even with fresh legs, I doubt I would have had a chance other than a faster time. Hugh and Dan H. both placed 2nd in their age groups. Hugh's name was drawn for a cake or pie from the Skyline cafe and Dan S. won a BBQ set. This was a fun first time event and would definitely do again, but without the 15 mi run first.

Date: 3/1/2008 12:30 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:46
Pace: 9:12 / mile
Shoe: Mizuno Wave Rider
Weight: 153 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 62° F, Sunny
Notes: Ran with Hugh, Rusty, and Bruno. Roads were a mess so had to clean the dogs again. I wasn't gong to run more today, but felt like an easy run wouldn't hurt me. It was nice and actually got warm enough while out to run without a shirt.

Date: 3/2/2008 7:30 AM
Type: Easy
Course: Rock Fork Conservation - Dog Run
Distance: 4 miles
Duration: 39:14
Pace: 9:49 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 5/10
Notes: Woke up at 7 am and too nice to go back to sleep so took the dogs for a run with Hugh. The trail was a little rough and muddy, but not any worse than the gravel roads.

Date: 3/2/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15 miles
Duration: 2:26:46
Pace: 9:48 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 77° F, Windy, Humid, Partly Cloudy
Notes: Ran first 5.6 on Gans Creek side with Hugh and Dan. Hugh had enough of the muddy trails then finished his run on the roads. Ran with Dan for 9.4 miles on Deer Run Loop. Temps were warm enough for no shirt. Trails were very muddy. It was still an enjoyable run and we were thoroughly muddy. Carrying water might have been a good idea today. My face was quite salty when we finished. We then went to Grinders for dinner wearing our mud and had dessert at Andy's Frozen Custard.

m1 10:57
m2 10:58
m3 10:03
m4 10:40
m5 11:31 (walked up the hill)
m6 9:57
m7 9:01
m8 9:59
m9 9:19
m10 8:58
m11 9:53
m12 8:45
m13 9:05
m14 9:00
m15 8:38

Running: 62.3 Mi - 8:41:53

Weights: 1 hr 15 min

YTD Running: 512.1

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
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