Sunday, April 13, 2008

4/7/08 - 4/13/08

I planned 44 miles and ran 45.5 miles. It has felt like a typical taper week with the anxiety and sleeplessness. I'm looking forward to the race next Monday and seeing what I can do. Although I have a time goal, I really just want to have a good race and be able to run the next day. I have 27 miles for the coming week and plan to run a few at race pace.

Date: 4/7/2008 5:50 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:48
Pace: 9:12 / mile
Shoe: Mizuno Wave Rider
Weight: 152.2 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 57° F, Partly Cloudy
Notes: Easy run with Hugh, Rusty, and Bruno. Legs are feeling pretty good. Upper body is sore from yesterday's weight workout.

Date: 4/8/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 45:09
Pace: 7:25 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 152.2 lb
Misc: Quality: 6/10, Effort: 8/10
Weather: 44° F, Rain, Windy
Notes: We were planning to run Hugh's Hulen Hills today, but Joe decided since Hugh was gone we would run the Tripp 10K. I ran with Dan the entire way. It was raining and once we got off the trail and on Nifong, we were hit with a pretty stiff wind and rain for the over next 2.5 miles. When we turned onto Forum the wind we had a cross-wind that I thought was going to blow me over sideways. We had some lightning at this point too. Then finally got out of the wind and along with some downhill had a very fast last mile that seemed easier than the earlier miles with the wind.

I'm think maybe the Hugh's hills would have been easier today than being out in the open on Nifong.

m1 - 8:33
m2 - 7:12
m3 - 7:26
m4 - 7:19
m5 - 7:22
m6 - 6:29
m6.1 - 0:46

Date: 4/8/2008 5:04 PM
Type: Easy
Course: Random Route
Distance: 5.7 miles
Duration: 46:12
Pace: 8:07 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 152.2 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: 50° F, Overcast, Windy
Notes: Ran the Jay Dix course with Dan and Sam. After running the course I think Dan will have a definite advantage over me now that we've run it once. It is kind of rolling with a nice hill right before the 3 mile point. Just as I am cresting the last hill with the last ounce of energy I have left, he'll come up behind me and surge to the finish on the downhill while I limp pathetically behind him across the finish line.

Once we ran the race course we went down the trail and then somewhere though a neighborhood off Stewart road and back to Flat Branch park. It was a good run with the sun almost coming out by the end.

After this run, I'm definitely thinking it's going to be a close one on Saturday. Hopefully, I can manage at least 3rd in my age group, but will be happy with 4th too. I really have no idea who is running, but the 10K tends to be more competitive. At this point, I'll just be happy if I can finish this 5K.

m1 - 8:20
m2 - 7:39
m3 - 8:03
m4 - 7:40
m5 - 8:32
.70 - 5:56 (8:29 pace)

Date: 4/10/2008 5:30 PM
Type: Tempo
Course: Rain Run - A Route
Distance: 8 miles
Duration: 56:30
Pace: 7:04 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 152.2 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 55° F, Overcast, Windy
Notes: Ran with Dan and Phil. Dan set a good pace today. This is the third fastest pace I've run for this course and conditions with the wind an wet trail were not ideal. Also, got too hot on this run.

m1 - 8:27
m2 - 7:21
m3 - 7:27
m4 - 6:51
m5 - 6:35
m6 - 6:37
m7 - 6:31
m8 - 6:36

Date: 4/10/2008 8:20 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 25:00
Weight: 152.2 lb
Misc: Quality: 9/10, Effort: 6/10

Date: 4/12/2008 8:50 AM
Type: Easy
Course: Jay Dix 5K - Warm-up
Distance: 3.1 miles
Duration: 24:55
Pace: 8:03 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 3/10
Weather: 36° F, Overcast, Windy
Notes: Warm up on the Jay Dix course with Dan, Hugh, John, and Aaron. It seemed a little fast based on the time, but felt very easy.

Date: 4/12/2008 9:00 AM
Type: Race
Course: Jay Dix 5K
Distance: 3.1 miles
Duration: 18:22
Pace: 5:56 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 8/10
Field Placement: 3 / 245 (1.2%)
Age group: 35 – 39
Group Placement: 1 / 15 (6.7%)
Gender Placement: 3
Weather: 38° F
Race Report

Date: 4/12/2008 9:50 AM
Type: Easy
Course: Random Route
Distance: 6.5 miles
Duration: 54:10
Pace: 8:20 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: 38° F, Windy
Notes: We ran 6 miles to cool down. Ran with Dan and Hugh. Hugh turned off at the Stadium trail and we went to College Park and then worked our way back.

Date: 4/13/2008 3:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 9 miles
Duration: 1:17:20
Pace: 8:36 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 42° F, Overcast
Notes: Ran this with Dan S. and Dan. H. Dan H. did the 5 mile loop and Dan S. and I ran 9 miles. This pace was easy run and legs felt fresh.

m1 - 8:23
m2 - 9:11
m3 - 9:01
m4 - 8:25
m5 - 8:43
m6 - 8:37
m7 - 8:10
m8 - 8:19
m9 - 8:25

Running: 44.5 mi - 5:59:26

Weights: 25 min (1 workout)

MTD Running: 103.6 mi

YTD Running: 895.3 mi

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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