Sunday, May 25, 2008

5/19/08 - 5/25/08

Toughest week for running in years at only 17.5 miles. Toughest in the fact that I couldn't run. During the Berryman run at 45.5 mi I had a grade 1 calf muscle tear. Last Sunday, I attempted to run but could not. Every day this week, I have felt improvement. I ran a terrible run on Tuesday and decided to not run until I could do a calf raise on the left leg. I even skipped the Thursday morning run since I didn't feel like I should walk either. I was limping when walking most of the week. By Friday, I was walking almost normally.

Saturday, I felt like I could run so went out and ran with the Uprise Training group. The run didn't feel great starting out. I stopped at 5 miles and the last 1.5 mi felt better. Today, I had my best run of the week and ran again this afternoon without problems. Running is not making it worse so I think it is good to run now. I'm looking forward to more running next week. I also biked and lifted weights this week to help keep my sanity.


Date: 5/19/2008 7:10 PM
Type: Easy
Course: Brown Station - Out and Back
Distance: 8 miles
Duration: 34:50
Speed: 13.78 miles / hour
Weight: 155 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 72° F, Sunny
Notes: Took a short bike ride before dark to help loosen up the calf.

Date: 5/19/2008 7:55 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Notes: I did my weight workout but skipped the PT exercises since I can't do a toe raise on left foot. I can do both feet but didn't want to strain the calf.

Date: 5/20/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 4 miles
Duration: 37:11
Pace: 9:18 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 58° F, Sunny
Notes: Ran out and back on the trail. Started with Dan and he ran the Tripp 10K and I hung back with a group of people I didn't know. At 2 mi I turned around and ran the 3rd mile pretty slow by myself. Dan H. started late and was runnng toward me. He turned around and ran the last mile with me.

I was glad I only ran 4 mi and no hills. I wasn't sure I would even be able to run today. The calf did prevent me from going any faster.

m1 - 8:44
m2 - 8:37
m3 - 10:17
m4 - 9:31

Date: 5/21/2008 5:10 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 40:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: I woke up early today and did a weight workout in the morning. I haven't done morning weight workouts for a few years, but maybe this will be a new trend.

Date: 5/23/2008 5:25 AM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: 12 reps on most. Curls seemed to burn more than usual.

Tried running a little in the basement and felt okay. I seem to be walking without a limp so far today. Calf still weak but better than yesterday.

Date: 5/24/2008 7:00 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 6.5 miles
Duration: 56:31
Pace: 8:42 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 5/10, Effort: 2/10
Weather: 58° F, Overcast
Notes: Ran first 3 miles with Steve, Lisa, and Bob. I felt slow and like running almost for the first time. On the way back stopped for a few minutes at Forum to talk with Dan and Phil. When I started running again, everything felt a lot better, looser, and felt faster. I can still feel calf so not ready to push the speed again.

GPS splits were really inaccurate today so I went by the mile markers for my distance.

Date: 5/24/2008 8:10 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 3.5 miles
Duration: 19:28
Speed: 10.79 miles / hour
Weight: 157 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 58° F, Overcast
Notes: Took a short ride with Dan before everyone else came back from running. The sky was getting dark so we all finished just in time before it poured rain.

Date: 5/24/2008 2:20 PM
Type: Hill
Course: Murry
Distance: 20 miles
Duration: 1:13:30
Speed: 16.33 miles / hour
Weight: 157 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 65° F, Windy, Humid, Partly Cloudy
Notes: Took Brown Station to HH, to Route Z and back. It was pretty windy on the way out. First 10 miles in 40 minutes (15 mph avg) and back in 33 minutes (18 mph avg). Good ride and I really need to get a mirror to see if anyone is behind me. I kept hearing cars that weren't there.

Date: 5/25/2008 7:20 AM
Type: Easy
Course: Brown Station - Out and Back
Distance: 16 miles
Duration: 1:05:13
Speed: 14.72 miles / hour
Weight: 157 lb
Misc: Quality: 6/10, Effort: 6/10
Weather: 70° F, Overcast, Windy, Humid
Notes: The plan was to ride at least 20 miles going out to Cosmo Park and back. At 4 miles, I had a flat on the front tire. This is the first time I have had a flat on the road. I've had flats before but before I started out riding. I had it changed in less than 10 min but struggled getting air into it with the crappy pump. I thought I had put a CO2 pump kit in my tool kit that I bought last year to replace this pump but had not. I managed to get about 30 lbs in the tire with crappy pump. It needed 100 lbs, but was able to ride home no problem and pump it up. I put in new tube and the CO2 kit in my tool kit. I hadn't even taken the CO2 kit out of the package.

I went back out and decided to only go 16 miles since I had wasted so much time with the tire and I wanted to have time to run. It was so humid on this ride that I actually felt sweaty even though I didn't ride too fast most of the time.

Date: 5/25/2008 9:30 AM
Type: Easy
Course: Boatman Hill - Oakland Gravel
Distance: 4 miles
Duration: 31:04
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 157 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 75° F, Windy, Humid, Partly Cloudy
Notes: This is the best run I have had all week. I was able to run up hills without too much problem. Calf felt a few twinges but not bad at all. I was drenched due to the high humidity after this run. I'm very happy considering this was right after the bike ride and it was so humid.

m1 - 7:54
m2 - 7:26
m3 - 7:47
m4 - 7:55

YAY!

Date: 5/25/2008 2:15 PM
Type: Easy
Course: Well Aware 5K
Distance: 3.1 miles
Duration: 25:24
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 7/10, Effort: 2/10
Weather: 87° F, Humid, Partly Cloudy
Notes: Ran the WellAware course at Stepen's Park with Hugh, Bruno, Rusty, Dan, Copper, and Tanner. Lots of people and several dogs at the park today. We stopped 3 times to let the dogs in the water. Dogs ran really well for the heat. By the time we finished my eyes were burning from salty sweat so badly I could hardly keep them open. We sat in the shade for awhile to cool off and let dogs drink. Dogs and humans had a good time.

m1 - 7:58
m2 - 8:29
m3 - 8:07
0.1 - 0:49

Running: 17.6 - 2:30:10

Bike: 47.5 mi - 3:13:01

Weights: 1:45 min (3 workouts)

MTD Running: 188.6 mi

YTD Running: 1220.1 mi

June 1-Jeff Shikles 8K
June 7- Sedalia Spring Into Summer Duathlon (2 mi run/12.3 mi bike/2 mi run)
September 1-Heart of America Marathon
October 5-Twin Cities Marathon

Saturday, May 17, 2008

Berryman Trail 50 miler

Here's my report. I may write more later and maybe not, but will add some pictures.

We left Columbia before 2 pm and picked Dan up in Ashland. We arrived Friday night at the Berryman camp about 5:30 pm after making a few wrong turns along the way. Picked up our packets, set up camp with the other Columbians and ate dinner. I was in bed by 9 pm and up at 2 am getting rid of some water. I had a hard time getting back to sleep but once I did I was dreaming about running a marathon. I hear Dan's alarm go off before mine so get up. I get dressed, have my shake with coffee, a banana, and yogurt, and then off to the bathroom. Go back and get everything ready to go and we head to the start line.

Hugh volunteered and was stationed at the second aid station. I handed my shirt off to him since I was getting hot. I didn't think my GPS was keeping accurate mileage and at the point it completely quit working it was bout 3 miles short. Dan ran the marathon and I got to see him several times on the course when he passed me and then I passed him later. I even ran with him and another guy for awhile. I finished the first half (25.2) in about 3:45, 8:56 pace. My goal overall was to finish in under 8 hrs and try running the first half at 8:50 pace. Trail conditions were much muddier this year and I really wasn't sure but I think this was an okay plan. Dan finished in 3:46 (6th overall - actually tied with 5th). I took 5 min to change my socks and shoes and was off for the second loop feeling decent.

Up to this point I had been in 5th place. I started the second loop with 2 other guys in the 50 that had come in while I was changing shoes and passed them before the first half mile. I was pretty excited to be in 3rd place and was feeling just a little pressure about it too. It was heating up and I was keeping a good pace and at least keeping one foot in front of the other running and very little walking. I expected it would take me about 4 hrs and I would finish in just under 8 hrs.

For a 50 mile, I expect to have periods where I feel bad, but I can't say I ever felt awful. I was running very well and am thinking this isn't that bad after I got the aid station at about 40 miles. The race started out at about 50 F and it heated up to about 80 while I was on the course. I hadn't seen or heard the guys behind me after I passed them but kept thinking they were going to come up behind me. It actually would have been nice to have someone to run with. The worst part of the course was where the horses had trampled through the mud and it was very difficult to run there. There were some creeks too where I couldn't avoid getting my shoes wet.

About a mile after the 44.3 mile aid station, I feel something in my calf going up a hill and think it is a spasm and thought I might have felt a pop. I massaged it and it didn't hurt hardly at all but I couldn't run and had a hard time walking. It was like my calf had given up. I wasn't ready to give up and wanted to run but couldn't. At this point I was 7 hr 15 min and had about 4.5 miles to go. I attempt to walk and kept thinking those guys behind me were going to catch up. After awhile I thought they must be having issues as well since a lot of time had passed. After 45 minutes one passes me walking. A couple minutes later I'm at the last aid station and they give me The Stick to try to massage out the calf tightness. They also gave me 2 Advil and I'm on my way now hoping I can walk and finish in under 9 hrs.

After I take off another guy passes me a few minutes later. I'm amazed how much of a lead I had gained on these guys but they were both having some problems too. Anything can happen in a 50 mile and it definitely happened and I just accepted it and dealt with it the best could. I walk for another mile and then try running. Yet another 50 miler passes me. I figure out how to run by tightening the calf, but it isn't pretty. I keep trying and get better at it and am able to alternate running and walking. I did pass a few marathoners that were walking.

Soon I am almost to the finish so I make sure I am running through the finish. I was so concentrating on being able to run that I forgot to stop my watch and was happy to see I was under 9 hrs at 8:53:59. I was thankful that I was able to at least walk when I couldn't run.

I used 10 Accel Gels and didn't eat anything else on the course. I drank water and sometimes Coke at the aid stations. I thought I was staying well hydrated but I think my calf issue may have been caused by low electrolytes. I was covered in salt when I finished. I probably should have carried water on the second loop since the aid stations weren't quite coming soon enough.

I'd say overall I am happy with this race even though the last 4.5 mi didn't go as planned. I placed decent at 6th place and came ever so close to 3rd. As I finished I didn't think I'd ever want to do one again, but about 10 min later I had changed my mind. If more of the race had gone badly I'd probably be serious about not doing one again but to be fair 90% of my run was close to excellent and I really had it together mentally. I made it through those last 4.5 miles with a good attitude. I had made it that far and I was determined to finish and get my Belt Buckle.

Hugh had been volunteering and was at the finish. The runners that passed me alerted Hugh and Dan to my calf problem so they weren't too worried. Since I finished an hour later we left a little later than planned and were really pressed to get back to Columbia by 7 pm to pick up the dogs at the kennel. I guess we would not have had this fun experience if I had finished earlier. We had to take Dan with us since didn't have time to drop him off in Ashland. Half the back seat was full so we had Rusty in the front with Dan and Hugh in the back with Bruno. Thankfully, Dan loves dogs. We dropped the dogs off at home and then went to Ruby Tuesday for dinner and took Dan home.

This was a fun trip and I hope to do this race again so I can actually run those last 4.5 miles. I don't think this calf issue is serious, but will see how it feels tomorrow.

Sunday, May 11, 2008

5/5 - 5/11

This week was a taper week for the Berryman and ran 51 miles which included a 5 mile race on Saturday. I only managed one weight workout and decided not to do anymore until after the Berryman. I had such a good weight workout on Wed. I was sore for 3 days. Running has felt strong this week but I haven't been all that energetic otherwise. I've slept extra this week and even with the extra sleep I feel like I need more. I'm craving carbs too. Work has been a little stressful, but manageable. I guess it is just one of those cycles where I require more sleep and extra feedings to recover from the past several weeks. I will be running very little before Saturday when I run the 50 miler. I hope to be well-rested by Saturday.

Date: 5/5/2008 7:00 PM
Type: Easy
Course: Rocky Fork Conservation - Dog Run
Distance: 4 miles
Duration: 38:25
Pace: 9:37 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 3/10
Weather: 75° F, Sunny
Notes: Ran with Rusty and Bruno after dinner. Legs didn't feel like moving very fast and it was a little warm. The dogs stopped about every 0.1 mi for the first 0.7 mi. Every time we stopped I felt really warm.

I wore the toe socks for the first time. They didn't feel very unusual but I think they might be too thin for me.

m1 - 9:46
m2 - 9:27
m3 - 9:27
m4 - 9:42

Date: 5/6/2008 5:30 AM
Type: Hill
Course: Jaira's Jaunt - A Route
Distance: 8 miles
Duration: 57:52
Pace: 7:14 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 58° F, Overcast
Notes: Started off with the group and we broke away after a mile. Ran with Dan, Destiny and Phil and then Mike and John (a new guy) ran with us. Dan and I extended the run to 8 miles. This course has lots of hills and the run ended up being decent with 4 sub-7 min miles, but by the last hill I was ready for that hill to be over. All miles were negative splits except the last one that included an uphill.

m1 - 9:25
m2 - 7:30
m3 - 7:19
m4 - 7:12
m5 - 6:50
m6 - 6:47
m7 - 6:08
m8 - 6:40

Date: 5/6/2008 5:10 PM
Type: Easy
Course: Campus
Distance: 4 miles
Duration: 33:20
Pace: 8:20 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 66° F, Overcast
Notes: Ran with Dan S. and Dan H. Dan H. ran ahead after 2 miles and ran a tempo run since he was feeling good. I've felt like I am fighting off being sick all day with gunk running down my throat. Eating lunch at 2:30 didn't help and have felt tired all day. Finished 4 mi with Dan S. and was glad that was all we were running. I think I started the run dehydrated and felt much better after as soon as I drank, but now I feel like I need a lot of sleep. Hopefully with some sleep I will fight this off.

m1 - 8:34
m2 - 8:09
m3 - 8:21
m4 - 8:13

Date: 5/7/2008 8:00 AM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 45:00
Weight: 155 lb
Misc: Quality: 10/10, Effort: 9/10
Notes: A good workout powered by Fazolis and Jason's Frozen Custard. I felt much better today and seem to have fought off the cold I was getting. I was able to hit 20 reps on all of the first 2 sets and a little short on the 3rd set.

Decline Bench Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Flat Barbell Bench Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Incline Dumbbell Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Dumbell Overhead Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Dumbbell Side Raises-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Bent Over Dumbbell Side Raises-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Pull-ups
Dips

Date: 5/8/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 57:19
Pace: 7:10 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 60° F, Rain, Humid
Notes: Ran with Dan and Phil. There was a light drizzle and rain during the run. I was very tempted to take my shirt off before the run since I hate running with a wet shirt, but felt a little cold so left it on.

Munashe passed us near the end and we extended the run to 8 miles. This was near perfect weather for running even with the rain. The pace was comfortable and a very enjoyable and peaceful run.

m1 - 8:16
m2 - 7:22
m3 - 7:28
m4 - 7:03
m5 - 7:00
m6 - 6:53
m7 - 6:51
m8 - 6:24

Date: 5/9/2008 6:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 33:38
Pace: 8:25 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 63° F, Sunny
Notes: I didn't think I would run tonight but when I got home I found myself putting on my running clothes and shoes. I made Rusty and Bruno sit to calm down before starting and we had a smooth start. Not too much stopping today and I'm glad I took them out since this was a relaxing run.

m1 - 8:41
m2 - 8:07
m3 - 8:19
m4 - 8:28

Date: 5/10/2008 7:25 AM
Type: Easy
Course: Random Route
Distance: 3.1 miles
Duration: 25:13
Pace: 8:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 46° F, Windy, Humid, Partly Cloudy
Notes: Warm up for Joe Marks 5 mile race with Dan S., Hugh and Dan H. There was fog that was beginning to lift.

m1 - 8:57
m2 - 7:45
m3 - 7:46
.1 - 0:42

Date: 5/10/2008 8:00 AM
Type: Race
Course: Joe Marks 5 Mile Human Race
Distance: 5 miles
Duration: 30:53
Pace: 6:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Field Placement: 6 / 59 (10.2%)
Age group: 35 – 39
Group Placement: 3 / 9 (33.3%)
Weather: 50° F, Sunny, Windy
Notes: I attempted to not start this too fast which was difficult since there was a pack of 5 runners right ahead of me. I stayed behind and let myself fall behind close to Bill Stoltz. I could hear Dan's footsteps right behind me for awhile. This course had a lot of turns and garage sales to deal with. There were not many volunteers on the course but the turns were well marked. There were a few hills but didn't seem too bad. I kept Bill Stoltz and could also see Brian Evans ahead of me. On the turns I could see Dan behind me. No one was very close so really didn't push too hard.

Splits (some came early and some late after the markers)

m1 - 5:59
m2 - 6:11
m3 - 6:15
m4 - 6:29
m5 - 5:58

The first 5 runners in my age group placed 4 - 8 overall. I placed 3rd in age group and 6th overall. No age group awards but everyone received a key chain with a mirror that holds a picture. I had a 29 second 5 mile PR too. Hugh was 3rd in his age, 36:18 which is a PR by 1:24.

Date: 5/10/2008 9:50 AM
Type: Easy
Course: Joe Marks 5 Mile Human Race
Distance: 5 miles
Duration: 42:41
Pace: 8:33 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: Windy, Partly Cloudy
Notes: Ran a recovery with Dan S., Hugh, and Dan H. I took it pretty easy and felt good.

m1 - 9:29
m2 - 8:41
m3 - 8:24
m4 - 8:26
m5 - 7:33

Date: 5/11/2008 3:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10 miles
Duration: 1:29:30
Pace: 8:57 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 62° F, Sunny, Windy
Notes: Ran RB Deer Run plus an additional mile with Dan. He changed the course a bit at the end which gave us a nice fast downhill mile to end the run. Trails were really muddy and lots of standing water and water over the creek crossings which made for a fun run. Weather turned out great this afternoon with lots of sunshine. Pace was perfect too for this last trail run before we run the Berryman.

m1 - 9:17
m2 - 9:49
m3 - 9:10
m4 - 8:47
m5 - 8:48
m6 - 8:25
m7 - 8:28
m8 - 8:52
m9 - 9:45 (big hill)
m10 - 8:06

After the run, we walked a little, waiting on Hugh who was running 15 miles to meet us. Once he made it and cooled down and hydrated we went to Mcalisters Deli for dinner. Very enjoyable afternoon.

Running: 51.1 - 6:48:51

Weights: 45 min (1 workout)

MTD Running: 98.4 mi

YTD Running: 1129.9 mi

May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon

Sunday, May 04, 2008

4/28 - 5/4

A good week of running with 70 miles and 2 weight workouts. Normally, I take off Wed, but had Wed night free this week so went to track nite. Ran hard again on Thursday and was ready for a day off on Fri. I even took the day off work on Fri, slept in a little and then got some things done around the house that I've fallen behind. After Saturday's run in the morning I was exhausted. Took a nap and went to bed early. I had a good day of running today but didn't push too hard.

This coming week I will cut back the mileage to about 50 miles to taper for the Berryman on May 17th. Hopefully, I will feel a little more energetic this week with the cut back in mileage.

I didn't manage to get any biking this week so hopefully I can soon. I'm unsure about signing up for swimming for the entire summer so may just do a month.

Date: 4/28/2008 7:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 33:54
Pace: 8:29 / mile
Shoe: Mizuno Wave Rider
Weight: 157 lb
Misc: Quality: 10/10, Effort: 2/10
Weather: 46° F, Sunny
Notes: Ran with Hugh, Bruno, and Rusty. Dogs were fast but stopped a few times.

m1 - 8:28
m2 - 8:20
m3 - 8:20
m4 - 8:45

Date: 4/29/2008 5:30 AM
Type: Easy
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 58:58
Pace: 7:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 34° F, Sunny
Notes: Ran with Dan and Phil. It was light enough to run without a headlamp today. Run felt pretty easy. GPS worked for most splits other than the first mile so got the splits from Dan. I think it is time for a Garmin.

m1...9:01
m2...7:50
m3...7:19
m4...7:10
m5...7:02
m6...6:56
m7...6:49
m8...6:47

Date: 4/29/2008 5:00 PM
Type: Easy
Course: Campus
Distance: 6.5 miles
Duration: 50:29
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 63° F, Sunny
Notes: Met Dan S and Dan H for an enjoyable run on campus. I ran over from Hugh's work where I left the car for him to pack his clothes so he could run home. Then I ran to the Newman Center which was 1.4 miles . We ran and when I finished my GPS said 6.9 miles which didn't seem right. I checked my splits when I got home and it recorded mile 6 as 5:35 and we were not running that fast so that is where the extra mileage was added. I do know the first 1.4 miles were accurate since and Dan H had we ran 5.1 miles so I have determined I ran 6.5. My GPS has not working right for some reason and I am not sure the problem. Usually, it is short and today it was 0.4 miles too long.

The first mile split was 6:25 and the 0.4 was 2:42. I was in a hurry to get there!

Splits for the next 5 were a comfortable pace:

m1 - 8:22
m2 - 7:55
m3 - 7:57
m4 - 8:32
m5 - 8:03
0:30(333ft)

Date: 4/30/2008 5:30 PM
Type: Track Nite
Course: Track Nite
Distance: 4.2 miles
Duration: 26:01
Pace: 6:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 78° F, Sunny
Notes: I didn't go out too hard since my 800s were a lot slower than I was running last summer at track nights. The 600s I did push a little but they still weren't my fastest. Took it really easy on the first 200 and then pushed a little on the second one. Overall, not a bad track workout for the first one of the year. My warm-up mile was really fast. Also, this track workout felt a lot easier than the first one I did last year.

I did enjoy seeing everyone and there were some new faces. I also liked running in the warmer temps for a change.

1 mi warmup - 6:55
4-100s

Buddy Relays:
2- 800s - 3:10, 3:00
2-600s - 2:03, 2:06
2-200s - 0:41, 0:37
1-100 (1 mi relay)
0.9 mi cool down

Date: 4/30/2008 8:30 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 46:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: First weight workout in 2 weeks and it felt great. I was tired when I got home but decided that I could not delay another day and it went really well. Ended up doing 12 reps on most of the weights. I started with the same weight I left off at a few weeks ago for this workout. I suppose Cici's Pizza helped too.

Decline Bench Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Flat Barbell Bench Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbell Overhead Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Side Raises-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Bent Over Dumbbell Side Raises-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Pull-ups (4 sets)
Dips (3 sets)
PT exercises
Wobble Board

Date: 5/1/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 6 miles
Duration: 42:33
Pace: 7:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 62° F, Sunny
Notes: Pictures after the run today so we were supposed to go out 20 min and back. Ran with Dan and Phil caught up and ran with us after 2 miles. After the first mile we decided to do a tempo run. I felt good most of the run except the 1.5 miles really needed to use the bathroom so held back a little (although we did speed up) behind Dan and Phil.

m1 - 8:50
m2 - 7:22
m3 - 6:47
m4 - 6:41
m5 - 6:38
m6 - 6:34



Date: 5/1/2008 6:10 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:44
Pace: 8:56 / mile
Shoe: Mizuno Wave Rider
Weight: 156 lb
Misc: Quality: 8/10, Effort: 2/10
Weather: 78° F, Sunny
Notes: Run with Hugh, Rusty, and Bruno. The dogs wanted to take it easy in the heat which was fine with me since I needed an easy run.

Date: 5/2/2008 8:25 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 36:00
Weight: 155 lb
Misc: Quality: 8/10, Effort: 9/10
Notes: This was more difficult to hit 12 reps than the Wed. night workout.

Reverse Grip Barbell Row-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Row-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Deadlifts-2-2 rep tempo 3 sets of 8-12 reps
Standing Dumbell Curls-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Curls-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Weighted Stability Ball Crunch-4-2 rep tempo 50 reps, alternating - 40 reps, no weight - 50 reps

Date: 5/3/2008 5:30 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:04:23
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 48° F, Overcast
Notes: Run with the Lunatics. Ran with John, Phil, Kurt, and Dan. John turned off on the MKT at Scott Blvd. This was one of those runs where I wanted it to be over at times. There was a strong wind out of the WNW at 20+mph (weather.com says gusting to 28 mph). We tried to stay out of it when we could by running close to the houses on the sidewalks. There were several good hills on this course if we didn't have the wind to run into. My legs felt a little tired and I really didn't feel like pushing any harder than we ran this. Felt freezing cold after standing around after the run. I did enjoy most of the run though. I'm just wondering where are the warm spring temps?

m1 - 9:16...... m9 - 7:19
m2 - 8:55......m10 - 7:19
m3 - 8:12......m11 - 7:40
m4 - 8:06......m12 - 7:44
m5 - 7:44......m13 - 7:33
m6 - 7:40......m14 - 7:19
m7 - 7:33......m15 - 7:11
m8 - 7:30......m16 - 7:19

Date: 5/4/2008 8:10 AM
Type: Easy
Course: Rocky Fork Conservation - Dog Run
Distance: 5 miles
Duration: 46:02
Pace: 9:13 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 8/10, Effort: 2/10
Weather: 45° F, Sunny
Notes: Ran with Rusty and Bruno. Bruno decided to slip out of his collar. After a little talk, I think we came to an understanding either stay in the collar or wear the harness. He kept the collar on. I decided to run in Rocky Fork so they would run slower. They started off from the house like crazy so I stopped, calmed them and we were off again at a more reasonable pace. They did get a little muddy and wet from the grass. I think we all enjoyed the run and they didn't even notice they ran an extra mile more than usual. It is always a very scenic course running in this area.

m1 - 9:20
m2 - 8:59
m3 - 9:24
m4 - 9:25

Date: 5/4/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 16.3 miles
Duration: 2:35:06
Pace: 9:31 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 70° F, Sunny
Notes: Ran Gans Creek and Deer run with Dan. The weather was great and trails were mostly dry, but muddy in a few places.We did not push the effort too hard and it was an enjoyable run. Felt good after the run so I think we ran it at the right pace going into taper for the Berryman.

m1 - 10:07 m9 - 10:09
m2 - 9:52 m10- 9:47
m3 - 9:12 m11- 9:09
m4 - 10:26 m12- 9:07
m5 - 9:36 m13- 8:40
m6 - 10:21 m14- 9:03
m7 - 9:23 m15- 8:59
m8 - 9:10 m16- 8:41
m.31 3:16 (10:35 pace)

Running: 70 mi - 9:33:10

Weights: 1 hr 22 min (2 workouts)

MTD Running: 47.3 mi

YTD Running: 1078.8 mi

May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon