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
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