Monday, June 30, 2008

6/23/08 - 6/29/08

I had some really fast runs this week, but was not feeling motivated on most days other than Sunday. I've been feeling low energy and feel like sleeping, but am having trouble doing that too.

Date: 6/23/2008 5:20 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 38:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (152.5 - 6/6/6)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (52.5 - 12/12)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (127.5 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (72.5 - 6/6/4)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (36.25 - 12/12)
Stability Ball Crunch (25lb - 60/40 alt/50)
PT Exercises/Stretches

Date: 6/24/2008 5:30 AM
Type: Tempo
Course: Hugh's Hulen Hills - A Route
Distance: 8 miles
Duration: 54:06
Pace: 6:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 65° F, Sunny
Notes: Woke up feeling tired today and not wanting to get up. The first warm-up mile went faster than usual and I think that woke me up. There were a lot more people at the run today with some of the really fast elite guys that I can't keep up with. I ran with Dan until the top of Chapel Hill and then I could hear their footsteps. Steve McIntire was already ahead of us. I sped up and tried to hold them off as long as I could but they passed me. I could have tried harder to keep up but I know my limits. So I continue to run and can see Pat Hanson behind me. He had stopped to use the bathroom and had to catch up. He caught up to me right before the big hill and at the top sped ahead. By the time I got onto Mills Dr. I could see him over on Forum. Once I got onto Forum I decided to speed up and see how close I could get to him. I caught up to and passed him. After the run he said he wasn't feeling well today so even not feeling well I he ran pretty fast. Hilly course today but I took advantage of any downhill parts.

Once Dan finished with Steve Fisher, he kept going down the trail so I attempted to catch up to him and eventually he noticed and we completed one more mile together.

m1 - 7:46
m2 - 7:08 (this included Chapel Hill)
m3 - 6:40
m4 - 6:29
m5 - 6:04
m6 - 7:12 (included the BIG hill)
m7 - 5:53 (not a typo - thanks to Pat H.)
m8 - 6:53

Date: 6/24/2008 5:00 PM
Type: Easy
Course: Grindstone Trail/Road Loop
Distance: 5.5 miles
Duration: 43:10
Pace: 7:51 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 82° F, Sunny, Humid
Notes: Met Dan at Grindstone for an easy run. Dan gave me the choice of making the run easy or more interesting so he took off up the Jaira Jaunt hill on Campusview, onto Grindstone, and down Old 63 which made it more interesting. This was a nice loop with a fast downhill in the last mile.

m1 - 8:30
m2 - 8:13
m3 - 8:02
m4 - 7:49
m5 - 7:20
.5 - 3:22 (6:40 pace)

Date: 6/25/2008 5:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 0:37
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (121.25- 12/12)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (111.25 - 6/6/5)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (62.5 - 6/6/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (27.5 - 12/10)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (56.25 - 20)
Pull-ups - 4 types (8/6/6/6)
Dips (13/12/11)
PT Exercises/Stretches

Date: 6/25/2008 5:00 PM
Type: Easy
Course: West Loop
Distance: 8.25 miles
Duration: 1:03:30
Pace: 7:42 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 91° F, Sunny, Humid
Notes: Met Dan at Newman Center parking lot to run a course I mapped today. Took Stewart to West Blvd., to Rollins/Sunset/Rollins, Fairview, Chapel Hill, Forum, and MKT back to the start. When plotting the course I didn't think about all of the hills (Dan reminded me of the ones I forgot). I tend to remember the downhills since I have better memories of going fast.

This was a good course, pace was easy but not too easy, and good heat training. I'm glad we didn't attempt intervals tonight with being tired and the heat. My shorts were thoroughly soaked by the time we finished.

m1 - 8:08
m2 - 7:48
m3 - 7:30
m4 - 7:37
m5 - 7:47
m6 - 7:30
m7 - 7:37
m8 - 7:35
0.25 - 1:56 (7:44 pace)

Date: 6/26/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 58:32
Pace: 7:19 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 66° F, Rain
Notes: It rained last night and when we arrived at Forum it was starting to rain harder with lightening. Due to the rain, we ran the route called Rain run today. I ran with Dan, but we didn't break away from the group until after we got off the trail. Several people ended up passing us today and we let them. I'm amazed how fast some of these people run, but I guess they don't run almost every day like some of us. This was a good run in the rain. By the time we finished, it had almost stopped for awhile. Seems crazy calling this kind of pace an easy run but I guess we are getting faster.

m1 - 8:42
m2 - 8:23
m3 - 7:22
m4 - 6:50
m5 - 6:43
m6 - 6:50
m7 - 6:50
m8 - 6:48

Date: 6/27/2008 5:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 34:00
Weight: 154 lb
Misc: Quality: 8/10, Effort: 9/10
Notes: I really didn't plan to get up to do a weight workout, but Bruno the 85 lb alarm clock managed to fully awake me. Once I fed him, I felt like I could do the workout. I was really dehydrated for some reason this morning so probably why I didn't feel great. I rehydrated before the workout and feel better now that it is done.

Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (156 - 6/6/4)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (55 - 12/10)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (130 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (72.5 - 6/6/5)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (37.5 - 12/12)
Stability Ball Crunch (25lb - 60/50 alt/50)
PT Exercises/Stretches

Date: 6/28/2008 5:35 AM
Type: Long
Course: West End
Distance: 14 miles
Duration: 1:43:39
Pace: 7:25 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 71° F, Overcast
Notes: Ran with Dan, Darrin, Destiny, Sam, and Phil until about 7 miles when we started to break apart. Ran with Phil behind Darrin and Destiny until Twin Lakes. I didn't feel great and skipped the gel I was carrying at mile 7. I decided I would try using the bathroom at Twin Lakes and by the time I got there I didn't have any choice. When I was getting a drink and consuming my gel Sam ran by me. I could see Destiny, Darrin and Phil way ahead of me when they were almost done running around the lake. I picked up the pace and caught up to Sam. Then I passed Darrin walking since he didn't feel well. I finally caught up to Destiny and Phil and kept the pace going since I was in a groove. I was actually feeling good and had about 3 miles to go. I ran through the fountain at Flat Branch Park, Broadway, and back to 9th St. The last 4 miles were all sub-7 and felt easier than the first 10. I felt like I had salvaged a crappy run after the first 10 miles.

m1 - 8:32
m2 - 8:05
m3 - 7:51
m4 - 7:47
m5 - 7:40
m6 - 7:44
m7 - 7;47
m8 - 7:12
m9 - 7:30
m10 - 7:07
m11 - 6:36
m12 - 6:25
m13 - 6:42
m14 - 6:36

Date: 6/28/2008 7:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 4 miles
Duration: 35:10
Pace: 8:48 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: Partly Cloudy
Notes: Run with Hugh, Dan, Rusty, Bruno, Copper, and Tanner. Hugh started a little ahead with Bruno. Rusty was very ready to run today but didn't pull for a change. After he fetched the Frisbee in the water many times. I don't think he would have ever stopped. After we took all dogs and humans to Jason's for custard.

m1 - 8:47
m2 - 8:37
m3 - 8:43
m4 - 9:01

Date: 6/29/2008 8:10 AM
Type: Hill
Course: Prathersville Loop
Distance: 12.5 miles
Duration: 1:45:18
Pace: 8:26 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 66° F, Overcast, Rain
Notes: Ran the hilly Prathersville Loop which I don't think I have done since I started this log. Much of this course is gravel and there was no track to run on due to fresh gravel. It rained a little in the last 2 miles and I caught up to Hugh finishing his run in the last half mile. This was a pretty easy run and I just ran it at a really comfortable pace.

m1 - 8:51
m2 - 8:05
m3 - 8:48
m4 - 7:55
m5 - 8:37
m6 - 8:41
m7 - 8:37
m8 - 8:09
m9 - 8:09
m10 - 8:16
m11 - 8:09
m12 - 8:30
0.5 - 4:29

Date: 6/29/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 11 miles
Duration: 1:43:11
Pace: 9:23 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: 83° F, Partly Cloudy
Notes: Ran with Dan and Hugh at Rockbridge for a trail run. I was a little shaky getting started but we took it easy. Hugh ran 7 miles and Dan and I ran 11 using a new trail at the end for the additional miles. Very enjoyable run and am very glad we took it easy.

m1 - 9:27
m2 - 10:06 m7 - 8:40
m3 - 10:12 m8 - 8:45
m4 - 9:39 m9 - 8:58
m5 - 9:54 m10 - 9:01
m6 - 9:54 m11 - 8:39

Running: 71.2 - 9:26:36

Weights: 1 hr 46 min (3 workouts)

MTD Running: 284.7 mi

YTD Running: 1562.3 mi

July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon

Thursday, June 26, 2008

6/16/08 - 6/22/08

Good week with lots of hills and a great long run. Wish I could have run a little more but this seems manageable right now.

Date: 6/16/2008 6:20 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 36:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (151.25 - 6/6/6)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (51.25 - 12/12)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (127.5 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (71.25 - 6/6/6)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (35 - 12/12)
Stability Ball Crunch (25lb - 60/60 alt/50)
PT Exercises/Stretches

Date: 6/17/2008 5:30 AM
Type: Hill
Course: Jaira's Jaunt - A Route
Distance: 8 miles
Duration: 57:40
Pace: 7:13 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 57° F, Sunny
Notes: After the first mile today I picked up the pace since I was ready to run. The temp was cool and I had a good night's sleep. Dan caught up to me after mile 2 and we ran together the rest of the way. We kept checking to see how close the group behind us. In the last half mile, Matt Dreier and Mark Keyes catch up to us and Mark passes us. Then he slows down. We extended the run to 8 miles up Forum. I felt really good today with no tiredness or body part issues. This was a hilly course and we ran it well.

m1 - 8:40
m2 - 7:47
m3 - 7:23
m4 - 7:12
m5 - 6:54
m6 -6:50
m7 - 6:15
m8 - 6:36

Date: 6/17/2008 5:05 PM
Type: Easy
Course: Grindstone
Distance: 5 miles
Duration: 41:45
Pace: 8:21 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 82° F, Sunny
Notes: Ran with Dan after work for an easy recovery run. The weather was nice and it was good to get some extra miles today. We took it easy since we ran hard this morning and Dan also has been having some pain in his left foot. Good conversation and company as usual. Hugh ran home from work and got some extra miles.

m1 - 8:49
m2 - 8:16
m3 - 8:23
m4 - 8:17
m5 - 7:58

Date: 6/18/2008 5:00 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: I'm impressed my weights are continuing to go up again. I seem to be making a little progress every week.

Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/12)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (111.25 - 6/6/6)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (61.25 - 6/6/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (26.25 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (55 - 20)
Pull-ups - 4 types (7/7/7/7)
Dips (12/10/10)
PT Exercises/Stretches

Date: 6/18/2008 5:10 PM
Type: Interval
Course: Newman Intervals
Distance: 8.24 miles
Duration: 59:50
Pace: 7:16 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 82° F, Sunny
Notes: Met with Dan to run intervals. First one felt pretty easy. The rest felt increasingly difficult but probably could have pushed just a little harder. My goal for next time will be 6 minutes.
Statistics: Calories: 960
VO2 Max: 46.1

Intervals (Mile Interval)
Type Distance Time Total Pace Notes
Recovery 1.35 Mi 11:00 11:00 8:09 warm up
Interval 1 Mi 6:05 17:05 6:05 Goal 6:15
Recovery 0.5 Mi 4:05 21:10 8:10
Interval 1 Mi 6:12 27:22 6:12 Goal 6:15
Recovery 0.5 Mi 4:24 31:46 8:48
Interval 1 Mi 6:07 37:53 6:07 Goal 6:15
Recovery 0.5 Mi 4:20 42:13 8:40
Interval 1 Mi 6:04 48:17 6:04 Goal 6:15
Recovery 1.39 Mi 11:33 59:50 8:19

Date: 6/19/2008 5:30 AM
Type: Hill
Course: Miscellaneous Route
Distance: 9.3 miles
Duration: 1:13:58
Pace: 7:58 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 62° F, Sunny
Notes: Today we ran to the golf course and ran on the perimeter which is a very hilly course. This run was in honor of Munashe who was required to carry some sort of stick as a weapon against predators. I hung back at the beginning. and eventually sped up and passed everyone except stayed behind James. The pack I was with ran around 2 times and then headed to the trail. Brad Miller was sticking to me like glue until the 2.0 marker and then Munashe passed and I stuck with him until the end.

Then that was only 4.8 miles so I extended the hilly route going on Katy Ln, Martinshire, Chapel Hill, and Grant. I was hoping to run a loop but was running out of time so turned around and went Chapel Hill, Forum, and back to trail.

This was kind of a crazy run today but a good hill workout.

m 1 & 2 - 16:59 (My GPS didn't work at beginning and then started working. Dan H. told me I was 1 mile off)
m 3 - 7:19
m4 - 7:37
m5 - 6:32 (catching Munashe)
m6 - 8:27
m7 - 8:27
m8 - 8:12
m9 - 8:12
0.3 - 2:10

Date: 6/21/2008 5:35 AM
Type: Long
Course: Two Loop Twenty
Distance: 21 miles
Duration: 2:36:30
Pace: 7:28 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 65° F, Sunny
Notes: Ran the two loop twenty today, but we did the second loop which is more hilly first. I immediately kept pace with Destiny and we got off to a pretty fast warm-up mile. We had to take a little detour to avoid the construction on part of Stewart Rd. We took a detour that wasn't out of our way and she stopped at Starbucks briefly to use the restroom and I waited and we got right back on pace. I was feeling like I could use a restroom, but couldn't go in without a shirt. Then we got to Hospital Dr and more construction. Destiny spotted a port-a-potty and thought she better stop again, but it was behind a fence. We found another area under construction with one and just went under the yellow tape. We actually were supposed to run down this road but it was fenced off so we had to figure out how to get back on course. This likely added a half mile. About 1 mi from the end she thought she needed a restroom and I was getting to that point too. She had me go ahead and walked a bit. About a half mile before the next restroom and our cars I had to stop and walk a few seconds and then ran again and just barely made it. I even forgot to stop my watch in the restroom which I guess was 2:54.

I had drank almost all of my Nunn on the first loop. I rehydrated and had an Accel and we were ready for the second loop. Hugh was coming in from the first loop just as we were leaving. Still a few hills, but not quite as bad. At about mile 16.5 Destiny tells me to go ahead since she is in need of a bathroom so I finish on my own. I picked up the pace in the last mile and was at 20.5 mi at my car so added another half mile to make it 21 miles. Destiny finished not far behind me but she had turned around and came back a different way. Brett and Dale came in while I was waiting for Hugh. Hugh ended up taking the trail spur back to the start which he thought was shorter and ended up being longer so he ran 21.5 miles.

This was a good run. Missed having Dan run with us today but he was going to run a 5K in Fulton if his foot felt okay. I found myself picking up the pace early in the second loop and tried to hold back to about 7:30. For this hilly course, 7:28 just seems fast for a training run. This has been a good week for hills.

m1 - 8:10
m2 - 7:19
m3 - 7:30
m4 - 7:22
m5 - 7:37
m6 - 7:22
m7 - 7:16
m8 - 7:05
m8.63 - 4:30 (I hit something wrong here and miles started splitting at 0.65)
m9.65 - 7:22
m10.65 - 7:18
m11.65 - 7:44
m12.65 - 7:26
m13.65 - 7:40
m14.65 - 7:37
m15.65 - 7:22
m16.65 - 7:40
m17.65 - 7:26
m18.65 - 7:37
m19.65 - 7:26
m20.65 - 6:50
m21.0 - 2:45

Date: 6/21/2008 7:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 4 miles
Duration: 34:07
Pace: 8:32 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 9/10, Effort: 1/10
Weather: 78° F, Sunny
Notes: Ran with Hugh, Dan, Copper, Tanner, Bruno and Rusty. This week even Hugh and Rusty ran with us. Rusty's leg is better and he was aching to run when we got there. Very impatient and barking at us to get going. I started out with Rusty and we started just a little too fast to get me moving after a 21 miler today. After the initial start, it turned out to be an enjoyable run, but Bruno was pulling Hugh so I took both dogs for awhile.

We stopped at their creek for drinks and for Bruno to cool off. After finishing Rusty is very ready to go to the pond. We are seeing a lot of the same dogs here every Sat. night. Tanner and Copper shared their squeaky toy with Rusty and Bruno so all dogs got to fetch in the water. We will keep a Frisbee in the car from now on so I don't forget to bring it.

After the pond, we all went to Jason's and this week we just ordered 1 pup cup for each 2 dogs with an extra cup. This was a fun outing as usual. Hopefully, the dogs will sleep well tonight.

m1 - 8:26
m2 - 8:44
m3 - 8:39
m4 - 8:16

Date: 6/22/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 9.5 miles
Duration: 1:24:24
Pace: 8:54 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 85° F, Sunny
Notes: Ran with Dan at Rock Bridge. We ran 5 on the Deer run side and 4.5 on the Gans creek side. The trails were in pretty good shape and not too muddy today. The Gans creek didn't seem as bad as last week, but we did avoid some of the areas we ran last week. Still had to run through the tall grass.


m1 - 8:48 m6 - 9:19
m2 - 9:22 m7 - 9:33
m3 - 9:17 m8 - 9:53
m4 - 8:20 m9 - 8:02
m5 - 8:00 .5 - 3:48 (7:34 pace)

Running: 65.0 - 8:28:14

Weights: 1 hr 19 min (2 workouts)

MTD Running: 213.4 mi

YTD Running: 1491.0 mi

July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon

Monday, June 16, 2008

6/9/08 - 6/15/08

I cut back the mileage slightly this week. By Friday, I was feeling pretty tired and slept in rather than doing my morning weight workout. I ended up not running that day either. I had gone 10 days without a day off so I think I needed a rest day.

This was another good week of running with no calf problems. Strength feels 100%. Saturday we had a successful Heart of America training run. Even one of the local papers took an interest in our Marathon Training Run.

Date: 6/9/2008 5:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 32:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (150 - 6/6/6)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (50 - 12/12)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (126.25 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (70 - 6/6/6)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (35 - 12/12)
Stability Ball Crunch (25 lb - 50/50 alt/40)
PT Exercises/Stretches

Date: 6/9/2008 6:00 PM
Type: Easy
Course: Clay's Fork
Distance: 6 miles
Duration: 52:26
Pace: 8:45 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 7/10, Effort: 2/10
Weather: 70° F, Rain
Notes: Ran with Hugh and we had to sneak out of the house to run. I didn't think Rusty should run yet since he was lightly putting weight on the back leg which is a great improvement. We could hear Bruno barking all the way down the driveway as we were leaving. The roads were a big mess from the rain and it started raining again when we went out to run. It rained the entire run. I ran Hugh's pace and just had an easy run trying to focus on form.

Date: 6/10/2008 5:30 AM
Type: Easy
Course: Diva - A Route
Distance: 8.17 miles
Duration: 59:36
Pace: 7:18 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 64° F, Humid
Notes: Much cooler this morning which felt great, but humid. Ran with Dan the entire run. We were passed by quite a few people. Then when we make a wrong turn on the course which isn't unusual for this course. Even without other people around the pace picked up and somehow we kept it up until the end which was okay since at this point I was feeling better. I still didn't feel like I pushed it too hard though since we ran the last half harder than the first.

m1 - 8:39
m2 - 7:47
m3 - 7:22
m4 - 7:26
m5 - 6:50
m6 - 7:01
m7 - 6:58
m8 - 6:29
0.17 - 1:01

Date: 6/11/2008 5:05 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 42:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/11)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (110 - 6/6/6)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (60 - 6/6/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (25 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (52.5 - 20)
Pull-ups - 4 types (10/6/6/6)
Dips (12/9/9)
PT Exercises/Stretches

Date: 6/11/2008 5:10 AM
Type: Track Nite
Course: Track Nite
Distance: 6 miles
Duration: 43:32
Pace: 7:16 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 86° F, Sunny
Notes: Dan and I decided to run track night Hugh did his own run. Workout was pretty light compared to what we did on the trail last week. I managed to record the important splits, but didn't get everything. The GPS receiver kept bouncing out of my shorts tonight. Okay workout, but felt like I could have done more. Hopefully, I will feel like running tomorrow morning. We didn't run very many but ran them hard enough. I think I managed the 400s at about mile pace and the 1200 m was about 5K pace.

warm up - 2.75 mi - 22:30
4 - 100s
400 m - 1:13
400 m - 1:20
1200 m - 4:31
400 m - 1:22
400 m - 1:19
cool down

Date: 6/12/2008 5:30 AM
Type: Hill
Course: Don's 3 - Diner - A Route
Distance: 9 miles
Duration: 1:05:55
Pace: 7:20 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 77° F, Sunny
Notes: Scheduled run today was bridge and back with half mile intervals and Dan wanted to run the Diner route. Anything to not run on the trail was find with me. From our splits I think we ran this pretty well with the negative splits even though I was feeling tired. I think I just need some sleep since otherwise I am running well. A day off running might be good too. We added a little distance and when we got back to trail were at 8.7 mi so we went for 9 mi since we were so close. My GPS didn't work the first 1.3 miles so used Dan's splits.

m1 - 8:06
m2 - 7:38
m3 - 7:22
m4 - 7:21
m5 - 7:11
m6 - 7:18
m7 - 7:05
m8 - 7:05
m9 - 6:41

Date: 6/14/2008 6:06 AM
Type: Long
Course: Heart of America Course Training
Distance: 19 miles
Duration: 2:25:56
Pace: 7:41 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 62° F, Humid
Notes: Ran down to the river bottom mostly with Dan, Destiny, and Allan. We stopped at our first water stop at 5.4 miles. Then we turned onto Dothage Rd due to flooding on the actual course. Destiny and I flew down the hill on Dothage and got a bit ahead of Allan and Dan. We had a bonus uphill on Dothage that was a bit challenging.

Destiny and I stopped for water before Easley Hill and waited for Dan and Allan. We waited a little longer than expected since they had ran back a bit to check on other runners. Then we all headed up the hill. I decided to run the hill which I am not sure was the smart thing to do, but wanted to get it over with. Allan had stopped again for water at the top so Dan, Destiny, and I continued together on the course. I felt good for most of this run and the other hills didn't seem too bad.

This is the fastest pace I have ever run a training run on this course so definitely helped to have others to run it with. This pace was only 5 seconds slower than my pace in 2004 when I ran the marathon for the first time. Amazing since it didn't seem that hard today.

m1 - 8:15...........m11 - 8:44 (Easley Hill)
m2 - 7:44...........m12 -7:51
m3 - 7:55...........m13 - 7:33
m4 - 7:40...........m14 - 7:23
m5 - 7:44...........m15 - 7:40
m6 - 8:03...........m16 - 7:23
m7 - 7:40...........m17 - 7:20
m8 - 7:15...........m18 - 7:30
m9 - 7:51...........m19 - 7:01
m10 - 7:19

Date: 6/14/2008 7:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 4 miles
Duration: 34:23
Pace: 8:36 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 86° F, Sunny
Notes: Ran with Dan, Copper, Tanner, and Bruno. Hugh took Rusty for a walk and over to the pond since Rusty's leg still isn't 100% so thought it best he didn't run. Dogs had a good run with Bruno pulling me to the left all the way. We let them get a drink out of the creek during the run and then joined Rusty and Hugh in the pond. Rusty seemed to never grow tired of fetching the frisbee out of the water. By the time we were done, we were nice and wet from the dogs using their tails to sprinkle us with water.

The fun was not over and all went to Jason's and had concretes and the dogs had doggy cups. Humans and dogs had a great time.

m1 - 8:20
m2 - 8:22
m3 - 8:51
m4 - 8:48

Date: 6/15/2008 7:25 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 12 miles
Duration: 1:53:52
Pace: 9:30 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 70° F, Sunny
Notes: Due to Father's Day activities, I met Dan S. for a morning run rather than afternoon. I arrived about 7:17 am and Dan H. was there and didn't even realize we were meeting for a run. Dan S. arrived a few minutes later. We all ran together over on the Gans Creek side. The parts of the trail that weren't overgrown were nice. I really don't enjoy running in the parts where the grass is tall and I'm getting brushed by the vegetation. It all makes me itch and something we got into made my right leg burn for awhile. I'm not sure how but we ended up with about a 6.5 mi run. We ran the first part pretty slow, mostly 10+ min miles and mile 6 ran in 7:29. GPS didn't work from 6.5 mi - 7 mi.

Dan S. and I rounded off to 7 miles and then he had to leave. With the GPS working again, I continued on the Deer Run route and ran an additional 5 miles mostly at a 9-something pace. Enjoyed this side more since no vegetation but missed having someone to run with. It was a nice easy recovery run for me.

After finishing I got into the creek and washed off. I seemed to have mostly escaped the ticks and only found 2. I waited a few minutes and Jeff and Allan came in from their run they had started at 8 am.


Running: 64.2 - 8:35:40

Weights: 1 hr 17 min (2 workouts)

MTD Running: 148.4 mi

YTD Running: 1426.0 mi

July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon

Saturday, June 07, 2008

6/2/08 - 6/8/08

This was a better week of running than last week. About the same mileage as last week, but felt easier since the calf is much stronger. I'm getting an extra weight training session too. I always get up early to run on Tuesday and Thursday morning but had been sleeping in until 6 am on M/W/F. It seems easier to get up early on the other week days so I've been doing weight training in on M/W/F mornings. This seems to be working out quite well and I don't feel as tired as when I was getting up at 4:30 am T/Th and 6 am on M/W/Fr.

Date: 6/2/2008 5:25 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 36:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/10)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (110 - 6/6/4)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 17)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (72.5 - 5/5/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (22.5 - 14/14)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (50 - 20)
Pull-ups - 4 types (7/5/6/4)
Dips (13/9/7)
PT Exercises/Stretches

Date: 6/3/2008 5:30 AM
Type: Easy
Course: Dave's Devil Run - A+ Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 72° F, Overcast, Windy
Notes: I felt like I would need to warm up to the run today. Ran with Dan and started out at warm up pace which seemed a little faster than usual. We then picked up the pace at 1 mile. It felt difficult to run 7:30 even on the trail and little wind. When we turned south onto Providence everyone else that was running with us went ahead. At this point we were running into a strong wind so I think that is why the effort seemed harder than usual. The wind was from the SW so even when we turned onto Nifong we were still fighting it. I almost felt like walking. Dan wasn't feeling like pushing it either which was fine with me. Phil ended up following the same course that we did, but he was just ahead of us and we never quite caught up to him. It was good to get out and run but I didn't enjoy the wind.

m1 - 8:47
m2 - 7:30
m3 - 7:22
m4 - 7:05
m5 - 7:19
m6 - 7:19
m7 - 7:19
m8 - 6:53

Date: 6/3/2008 5:10 PM
Type: Easy
Course: Grinder Loop
Distance: 4.5 miles
Duration: 35:17
Pace: 7:51 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 88° F, Overcast, Windy, Humid
Notes: Ran after work with Dan, Sam, and Hugh. Legs felt tired on this run kind of like this morning. Sam led the way today ahead of us once we got to the trail. Eventually, we caught picked up the pace and caught up to him near the end of our run but it wasn't easy. I think this was the hottest run of the year so far and it felt great.

Hugh had a headache and said he ran it off, but it came back later.

m1 - 8:37
m2 - 7:38 (this was down the hill (wall) towards Providence)
m3 - 7:47
m4 - 7;47
0.5 - 3:27

Date: 6/4/2008 5:10 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 40:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (150 - 6/6/6)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (50 - 12/11)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (125 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (70 - 6/6/5)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (35 - 12/11)
Stability Ball Crunch (50lb - 50/40 alt/40)
PT Exercises/Stretches

Date: 6/4/2008 5:20 PM
Type: Interval
Course: Newman Intervals
Distance: 8.12 miles
Duration: 59:30
Pace: 7:20 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 9/10
Weather: 86° F, Sunny, Humid
Notes: Met with Hugh and Dan to run tonight. Dan and I did a mile interval workout. I think this is the first time I have run mile intervals since Jan 2005 when training for my second marathon. Back then I was able to meet the 6:15 goal on the treadmill, but could not come close when I did them outside. I was usually between 6:30 and 6:50 and some days slower so had to readjust my goal back then to 6:45.

I started out way too fast on the first interval. It was faster than 5K pace at first so I slowed it down and still finished under goal. This fast pace probably hurt me a little on the rest but still not too bad considering the heat. I am happy only being off my goal 10 seconds or less for each. I didn't enjoy these 3 years ago doing them alone, but it is a lot easier to do them with someone. I did get a few seconds more recovery than Dan and we both ran them hard. Awesome workout!

Date: 6/5/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 8.13 miles
Duration: 57:14
Pace: 7:03 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 75° F, Humid, Partly Cloudy
Notes: Started out running in the front and once we turned off onto the trail spur that goes downhill a little picked up the pace with Destiny before getting to the first mile. Eventually, found myself running with Matt, Mark, and Steve - 3 guys that are too fast for me to run with. I got behind them and stayed with them until a little after turning around after the mulch pile. Then they eventually pulled ahead but were in my sights the rest of the way.

I struggled a little in mile 6 to keep the pace thinking about needing to use the bathroom, but picked up the pace again. Near the end I looked back for Dan and Phil. I couldn't really see but figured they were close behind. At the trail head I turned around and Phil was there and Dan not far behind. We ran out a little further and then were done. This was yet another really good run like last night.

m1 - 7:47
m2 - 6:54
m3 - 6:57
m4 - 6:40
m5 - 6:40
m6 - 7:19
m7 - 6:54
m8 - 7:05
0.13 - 0:58

Date: 6/6/2008 5:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 35:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/10)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (110 - 6/6/5)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (65 - 6/5/4)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (25 - 12/11)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (50 - 20)
Pull-ups - 4 types (6/7/5/6)
Dips (12/10/8)
PT Exercises/Stretches

Date: 6/6/2008 7:10 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:44
Pace: 9:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 1/10
Weather: 79° F, Sunny, Humid
Notes: Ran with Hugh, Bruno, and Rusty. Dogs pretty fast on the way out but slowed up on the way home. Bruno was pretty hot and plopped onto the floor in a puddle of drool when he came into the house. GPS died after 2 miles.

Date: 6/7/2008 5:35 AM
Type: Long
Course: Miscellaneous Route
Distance: 16 miles
Duration: 2:08:09
Pace: 8:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 76° F, Sunny, Humid
Notes: Met with the Lunatics and ran with Dan and Destiny the entire way. Hugh and Phil ran part of the way with us. We ran a modified course so Dan could be closer to his car and also to make the run a little shorter than the 18 miles. I felt sluggish almost this entire run. I'm not sure if the heat or if I am still wiped out from Wed. and Thur. intense runs. This course also had some pretty long hills. I guess good HOA training. We did pick up the pace the last few miles so I think mostly it was just a matter of motivation for me.

m1 - 8:48...........m9 - 7:40
m2 - 8:16.........m10 - 7:58
m3 - 8:16.........m11 - 8:05
m4 - 8:23.........m12 - 7:44
m5 - 8:34.........m13 - 7:37
m6 - 8:09.........m14 - 7:28
m7 - 8:27.........m15 - 7:23
m8 - 8:11.........m16 - 6:57

Date: 6/7/2008 6:15 PM
Type: Easy
Course: Rusty and Bruno's Bear Creek 5K
Distance: 3.21 miles
Duration: 28:45
Pace: 8:58 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 1/10
Weather: 89° F, Sunny, Humid
Notes: Bruno, Rusty and I met Copper, Tanner and Dan for a doggy duathlon Bear Creek trail. We ran out about 1.5 mile and then took it easy on the way back. Bruno plopped down once but got right back up. We stopped at the creek and let the dogs get wet and a drink and then ran back to the start. Once finished we went to the leash free area and all 4 dogs headed for the pond and swam. Rusty seemed a bit hesitant to swim for awhile and then swam out almost across the pond and back. Bruno swam all the way across and back. Both looked good swimming and all dogs had great fun. This was a fun recovery run.

Date: 6/8/2008 1:25 PM
Type: Easy
Course: Clay's Fork
Distance: 6 miles
Duration: 50:05
Pace: 8:21 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 89° F, Windy, Humid, Partly Cloudy
Notes: It was a beautiful afternoon with warm humid temps so I went for a run. Left the dogs at home since Rusty was limping today and pretty warm for dogs to be running too far. There were more dogs chasing me than cars out today. Three little dogs came after me, but I was able to outrun them. On the way out I had some wind but not on the way back. I drank almost the entire water bottle until the water became hot. This course has some hills, but I felt great just running a comfortable pace.

m1 - 8:41
m2 - 7:55
m3 - 8:45
m4 - 7:51
m5 - 8:23
m6 - 8:30

Date: 6/8/2008 5:40 PM
Type: Easy
Course: Miscellaneous Route
Distance: 2.9 miles
Duration: 21:51
Pace: 7:33 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 86° F, Humid, Partly Cloudy
Notes: Hugh let me out on Rock Quarry road and I ran to Rock Bridge to meet Dan for a run. Mostly downhill and I was trying to make it there by 6 pm. Arrived 6:01.

Date: 6/8/2008 6:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 9.3 miles
Duration: 1:22:27
Pace: 8:52 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 86° F, Humid, Partly Cloudy
Notes: I didn't have my water/Nunn mix so Dan gave me a G2 to drink before our run. Sprayed down again with Deet and we were off. I tripped over a root growing out of the ground in the first mile. I sawit but was too late. No blood and only a slight abrasion on the left side of my left knee. We stopped back at the car for a drink and Hugh had arrived so I was able to get my Nunn drink. With the run early and this run, this is the first time since the calf injury that I felt like I could run the hills with no problem. It didn't bother me at all so maybe I am about healed. We continued our run and I decided that I wanted to make it 12 total so I could get 70 for the week. Hugh had just arrived back from his run. We all went to Andy's for our reward for a hard run.

Running: 70.2 - 9:18:38

Weights: 1:51 min (3 workouts)

MTD Running: 84.2 mi

YTD Running: 1361.8 mi

July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon

5/26 /08 - 6/1/08 and Shikles 8K

This week didn't start out so great, but things improved throughout the week. On Wed. I was limping when walking. I ran hard on Thursday and Friday I was not limping. The calf still bothered me on the 8K I ran on Sunday but I had a decent race. It is improving all the time and I'm thankful to get a 70+ mile week.

Date: 5/26/2008 6:40 AM
Type: Hill
Course: Miscellaneous Route
Distance: 11 miles
Duration: 1:22:23
Pace: 7:30 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 65° F, Overcast, Humid
Notes: I ran from home to the Well Aware 5K. I took Oakland Gravel Road to Paris Rd, and then Old 63 to Stephen's park. I ran a loop through the park to make it 10 miles. I wasn't close to the race start so I kept running and decided I might as well round it up to 11 miles. Just as I finished the race was ready to start so I took some pictures and watched the race.

m1 - 7:43
m2 - 7:37
m3 - 7:55
m4 - 7:26
m5 - 7:37
m6 - 7:26
m7 - 7:30
m8 - 7:40
m9 - 7:26
m10 - 6:57
m11 - 7:05

Date: 5/26/2008 8:50 AM
Type: Easy
Course: Well Aware 5K
Distance: 3 miles
Duration: 24:40
Pace: 8:14 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 72° F, Humid, Partly Cloudy
Notes: I ran the course after the race with Dan and Hugh. My legs were tired so this wasn't as easy as I hoped. We then went back to the awards ceremony and Dan placed 3rd in 30 - 39. Then we went downtown to watch the Memorial Day parade.

I'm done running for today. My legs are saying to rest.

Date: 5/27/2008 5:30 AM
Type: Hill
Course: President's Hill - A Route
Distance: 8 miles
Duration: 59:43
Pace: 7:28 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 8/10
Weather: 64° F, Overcast, Humid
Notes: I'm not sure I was ready to run this hard, but it was a decent run. I ran the entire course with Dan. We couldn't get around people to pass until about 1.6 miles. I really don't see the need for more than a mile warm-up and not everyone needs to warm up at the same pace. That is one problem I've always had with this group. In the future, I will make sure to start in the front like I usually do so I can get around people when I feel like it.

We took a slight detour since the road we thought went to the hill was not right. There is construction in this area and things had changed since we last run the course. The first hill came easier than I expected, but I had to catch up to Dan on after some of the other hills.

I felt a rock my shoe at mile 5. Eventually, it worked it's way down and I was stepping on it with me heel most of the time. I removed it when I stopped running and it was about a 2 pea size rock. My heel dented and red and it still hurts. This was a good workout, but I was ready for this run to be over and am looking forward to a rest day.

m1 - 8:42
m2 - 7:47
m3 - 7:39
m4 - 7:19
m5 - 7:11
m6 - 7:10
m7 - 6:57
m8 - 7:00

Date: 5/27/2008 5:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 4.5 miles
Duration: 36:57
Pace: 8:13 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 3/10
Weather: 66° F, Partly Cloudy
Notes: Met at the Bear Creek Trail to run with Dan, Hugh, and Sam. We ran out from Garth Blvd to the base of the big hill and back. Hugh turned around sooner but I think ran farther. My legs are so ready for a day of rest.

m1 - 8:39
m2 - 8:05
m3 - 7:47
m4 - 8:23
0.5 - 4:01

Date: 5/28/2008 5:20 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: I was able to get 1 - 2 reps more on most sets over the last time I did this workout. Also, was able to do a few of the PT exercises. Calf is getting stronger but still not 100%.

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

Date: 5/29/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8 miles
Duration: 56:13
Pace: 7:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 55° F, Sunny
Notes: I wasn't sure how hard I would be able to run today, but since on the MKT I decided to try since no major hills. I ran with Dan and we got started a few seconds before everyone so we warmed up at our own pace.

I could have pushed harder but calf felt tight and I felt that I had to slow down during mile 6, but was able to speed back up. This turned out to be a really good tempo run for both of us on a nice cool morning. No one caught up to us either.

Taking our warm up mile out, we ran 7 miles at a 6:53 pace

m1 - 8:02
m2 - 7:03
m3 - 7:02
m4 - 6:53
m5 - 6:44
m6 - 6:58
m7 - 6:47
m8 - 6:39

Date: 5/29/2008 5:00 PM
Type: Easy
Course: Jeff Shikles 8K
Distance: 5 miles
Duration: 38:03
Pace: 7:37 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 80° F, Sunny
Notes: Met at Gentry to run the Shikles course with Dan S., Dan H., Sam, and Hugh. Dan H. and Hugh ran the course together and the rest of us ran together. Dan led the way and set the pace. It was quite evident that he wanted to run sub-8s. I wasn't sure I could keep up, but no problem even with the hills although they were a bit harder than usual. Sam did a great job staying with us at this faster pace and we all ran great considering the heat. This turned out to be a really good run and was nice to get out and do the race course before Sunday.

My calf felt better than it did Tuesday evening. I wasn't sure how I would be after running hard this morning. Both of them hurt, but not in a bad way. The right one just burns and the left kind of feels some tightness. I will just be glad when everything feels normal again since I'm feeling like these runs are taking a little more effort they they should. Normally, I don't feel my legs so much. Other muscles are hurting in my legs that don't normally hurt and I think it is because I am walking and running a little differently than before I hurt the calf. I'm just amazed that I have some speed even with all of this going on.

m1 - 8:20
m2 - 7:40
m3 - 7:12
m4 - 7:30
m5 - 7:21

Date: 5/30/2008 5:10 AM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: I was able to do a few more of the calf raises on my PT exercises. It is getting stronger.

Reverse Grip Barbell Row-2-4 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Row-2-4 rep tempo 3 sets of 8-12 reps (30 sec rest)
Deadlifts-2-4 rep tempo 3 sets of 8-12 reps
Standing Dumbell Curls-2-4 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Curls-2-42 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 - 40 reps

Date: 5/30/2008 6:15 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 37:03
Pace: 9:16 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 7/10, Effort: 1/10
Weather: 78° F, Overcast
Notes: Ran with Hugh, Rusty, and Bruno. GPS battery died and lost signal during the run. Threatened to rain but didn't. Dogs were pretty hot by the end of the run.

Date: 5/31/2008 5:30 AM
Type: Long
Course: West End
Distance: 14 miles
Duration: 1:52:22
Pace: 8:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 70° F, Sunny, Humid
Notes: About 12 people total showed up for the run today. Ran a new Lunatics course with Dan, Destiny and Sam (ran with us 4 miles since he was running 10). It was foggy and humid and temperature felt great. This course had some new roads that I've never been on before. I almost directed us the wrong way once but we quickly figured it out. Dan and I took a little detour around the trail and went down Forum while Destiny took the trail and used the bathroom. Then we met back up with her on course went through Flat Branch Park, down Broadway, and to the finish on 9th. Calf really didn't give me any problems and I wasn't thinking about it every step of the way for a nice change. This was a good run and the pace did not feel hard at all. We tried to keep it reasonable since the Shikles is tomorrow.


m1 - 8:37 m8 - 8:07
m2 - 8:24 m9 - 7:51
m3 - 8:04 m10- 8:07
m4 - 7:54 m11- 8:19
m5 - 7:48 m12- 8:03
m6 - 7:32 m13- 7:48
m7 - 8:01 m14- 7:35

Date: 6/1/2008 7:15 AM
Type: Easy
Course: Jeff Shikles 8K
Distance: 2.1 miles
Duration: 17:34
Pace: 8:22 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 3/10
Weather: Sunny, Humid
Notes: Warmed up on part of the Shikles course with Dan and Hugh. Starting out did not feel very energetic, but second mile felt a little better.

Date: 6/1/2008 8:00 AM
Type: Race
Course: Jeff Shikles 8K
Distance: 8 kilometers
Duration: 32:11
Pace: 6:29 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 7/10
Field Placement: 4 / 68 (5.9%)
Age group: 35 – 39
Group Placement: 3
Gender Placement: 4
Weather: Sunny, Humid
Notes: They had us line up for the race 10 minutes early and got to talk to Melanie for a few minutes. Darrin was running with a friend in his first race. I thought this race was going to be pretty predictable since I didn't see any fast people other Bill, Dan, and one other guy in front. Started out in the front with them and stayed with Dan for a few seconds and then decided to speed ahead. I was in second place and didn't even try to catch up to the leader since he is too fast for me. My calf had felt pretty good yesterday and didn't notice it too much running at our 8 min pace. However, at the 6:30 pace, I felt it in the first mile. I decided that I would not push the pace any faster. It didn't really hurt but felt tight and less strength going up hills.

I heard a guy behind me in mile 2 but didn't look back. I thought it might be Dan but it was a 20 yr old. I didn't even try to stay with him. At mile 3 I took water, drank a little, dumped the rest down my back since it was getting hot, and took an Accel. I did slow down to do all of this and at this point Dan caught me. I ran with him for a short while until the hill up to South Hampton. I thought about trying to catch up on the down hill, but he was running a good pace so let him go. I figured he'd catch me on the hill at the end if I passed him since I wasn't running hills very well.

Ended up running 32:11 which is 36 seconds slower than last year, but placed 4th overall and 3rd in age group. I think this course is a little short but it is the same every year. Dan placed 2nd in our age group and beat me by about 15 seconds. Hugh was second in his age group and Melanie was 2nd overall female and 1st in her age group. Hugh ran about 1:30 faster than last year.

Kevin, in Hugh's age group placed first but passed out at the finish line like he did last year at Parley Pratt. He turned out to be okay by the awards ceremony, but gave everyone a scare.

This was not the greatest race for me, but placed decent even though I could not get a course PR this year. Considering how I felt earlier this week and was limping on Wed, I was lucky that I could run it at all. I guess my calf just wasn't ready to run fast yet and I wasn't willing to push it since it didn't quite feel right.

m1 - 6:26
m2 - 6:32
m3 - 6:43
m4 - 6:50
0.87 - 5:38

Date: 6/1/2008 1:10 PM
Type: Easy
Course: Random Route
Distance: 7 miles
Duration: 56:21
Pace: 8:03 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: 83° F, Humid, Partly Cloudy
Notes: Ran recovery run with Dan on campus, trails, and neighborhood off the trail. We stopped twice for water since it was pretty hot and humid. This pace felt great for a recovery run and didn't bother the calf too much. The pace picked up a bit on the shady trail. The hill in the neighborhood off the trail was tough for me which again proves I'm not running too strong on hills yet. This was a very enjoyable and needed run to break up my long day.

m1 - 8:49
m2 - 8:09
m3 - 7:54
m4 - 7:42
m5 - 7:40
m6 - 7:58
m7 - 7:12 (I don't think this mile is right)
.1 - 0:55 (Dan had 7.0 on his GPS)

Running: 71.6 - 9:13:30

Weights: 1:24 min (2 workouts)

MTD Running May: 246.1 mi

YTD Running: 1291.6 mi

July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon