Sunday, April 06, 2008

3/31/08 - 4/6/08

This week I cut the mileage back to 62 after 90 miles last week. Although this week wasn't officially a taper week, it felt like it. I've been tired but still had some good runs. My plan is to cut back to 44 miles for the coming week and then 27 miles the week before Boston.

Date: 3/31/2008 5:50 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 34:15
Pace: 8:34 / mile
Shoe: Mizuno Wave Rider
Weight: 153 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 59° F, Overcast, Humid
Notes: Ran with Rusty and Bruno. Hugh decided to take a rest day. It didn't rain on us but the dogs got wet and gritty from the roads.

Date: 3/31/2008 8:10 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 45:00
Weight: 153 lb
Misc: Quality: 10/10, Effort: 8/10

Date: 4/1/2008 5:30 AM
Type: Easy
Course: Diva - A Route
Distance: 8 miles
Duration: 1:00:45
Pace: 7:36 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 41° F, Windy
Notes: Ran with Dan, and part of the run with Aaron and Tony. First time I have run this course correctly. Pace felt comfortable so more like a recovery run for me.

M1 - 9:14
M2 - 8:05
M3 - 7:23
M4 - 7:23
M5 - 7:30
M6 - 7:05
M7 - 7:30
M8 - 6:36

Date: 4/3/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 8.1 miles
Duration: 58:21
Pace: 7:13 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 45° F, Rain
Notes: Ran with Dan this morning in the rain. There were a group of guys walking in shorts and no shirts that we passed on College that wished us luck. I'm assuming it was a fraternity thing. Phil caught up to us on College and we all ran the rest of the way together. My GPS wasn't working until the last 3 miles so I wasn't sure the pace.

This run didn't feel that hard considering the pace and the hill up Stadium felt easier than usual. Everything felt good for this run. If it had been a little warmer and no rain, would have been perfect.

Splits from Dan:
m1 - 8:25
m2 - 7:32
m3 - 7:27
m4 - 7:08
m5 - 7:02
m6 - 6:48
m7 - 6:41
m8 - 6:33
.1 - 0:42 (6:49 pace) - this was our cool down

I really like these runs where we pick up the pace each mile.

Date: 4/3/2008 5:20 PM
Type: Tempo
Course: Clay's Fork
Distance: 6 miles
Duration: 43:14
Pace: 7:13 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 51° F, Rain
Notes: Too wet out for dogs so I ran alone in the rain. I meant for this to be an easy run, but somehow turned into tempo as I ran off the frustrations of the day.

m1 - 7:43
m2 - 7:15
m3 - 7:33 (big hill)
m4 - 6:50 (down hill)
m5 - 6:36
m6 - 7:15 (long slight up hill)

Date: 4/4/2008 6:00 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 32:45
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 54° F, Sunny
Notes: Ran with Rusty, Bruno, and Hugh. We tried something different and Hugh took Bruno instead of Rusty. We ended up running a bit faster than normal. Bruno and Hugh were speedy tonight.

m1 - 7:57
m2 - 7:55
m3 - 8:23
m4 - 8:30

Date: 4/5/2008 6:05 AM
Type: Long
Course: Scott Blvd to Lemone
Distance: 20 miles
Duration: 2:37:41
Pace: 7:54 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 33° F, Sunny
Notes: Started with the Long Run Lunatics running with Dan and John. Dan and I veered off on our own rather than taking the trail. This is a good training pace considering there were several significant hills on this course. We were going up the first few miles at the beginning so a little slower warmup. The big hill at mile 8 didn't change the pace too much.

Overall felt good but looking forward to some taper so I can hopefully run about 1 minute faster per mile at Boston.

We ended our run at the Cigs race (we watched) where Hugh set a new 4 mile PR at 28:43, 56 sec faster than his previous PR and 1st in his age group.

1) 9:14 (659 ft). . . . . . 8) 8:02 (739 ft) . . . . . 15) 7:50 (675 ft)
2) 8:16 (710 ft). . . . . . 9) 7:38 (754 ft). . . . . 16) 7:58 (749 ft)
3) 8:02 (727 ft). . . . . 10) 7:44 (674 ft). . . . . 17) 7:37 (720 ft)
4) 7:51 (722 ft). . . . . 11) 8:07 (632 ft). . . . . 18) 7:39 (757 ft)
5) 7:55 (724 ft). . . . . 12) 7:51 (720 ft). . . . . 19) 7:44 (776 ft)
6) 7:30 (742 ft). . . . . 13) 7:33 (670 ft). . . . . 20) 7:40 (745 ft)
7) 7:47 (580 ft). . . . . 14) 7:40 (742 ft)

Date: 4/6/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 12 miles
Duration: 1:41:48
Pace: 8:29 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 152.2 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 69° F, Sunny
Notes: Ran RB with Dan. Ran the Gans Creek for first 4.15 miles at a record 8:48 pace. We stopped and got some water and then moved on. We then ran the Deer Run side, but made a minor change to the route so we would end with 12 miles. It ended perfect where we hit the 12 mile mark about 10 feet from out cars.

The weather was near perfect but a little warm to run 8 more without water. Run felt good especially the first 4 even though I probably ran it a little too hard. Dan led the way for the last 8 on the Deer Run side at 8:20 pace and felt good for going that fast.

m1...9:30 m7...8:37
m2...8:44 m8...8:18
m3...8:45 m9...7:59
m4...7:56 m10..8:48
m5...8:27 m11..8:04
m6...8:40 m12..7:56

Date: 4/6/2008 4:55 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 152.2 lb

Running: 62.1 mi - 8:08:49

Weights: 1 hr 15 min (2 workouts)

MTD Running: 58.1 mi

YTD Running: 849.8 mi

April 12-Jay Dix Challenge to Cure 5K
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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