Sunday, July 06, 2008

6/30/08 - 7/6/08

Started the week off with a rest day since I felt very tired on Monday. I didn't get up to lift weights since my body was saying to rest. I felt better on Tuesday morning and had a good run but Wednesday failed to get up for a weight workout. I had spent the night before cleaning the house so was tired. I had a higher than usual mileage week but ran most of the runs at an easier pace. I felt great after the long run on Sat and did a weight workout later in the morning. Next week I will cut back my mileage and try to get back on schedule with the weights.

Date: 7/1/2008 5:45 AM
Type: Easy
Course: Tripp 10K - A Route
Distance: 6.2 miles
Duration: 43:30
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 59° F, Sunny
Notes: Today was world record day and we surpassed the goal of 200 runners with about 217. After the picture was taken, we didn't get started until 5:45. Ran with Dan and Sam at the start and Dan most of the run. The speedsters passed us on Nifong and Phil and Tom caught up to us.

I picked it up just a little on Forum and ran ahead with Phil staying right with me. I ran pretty hard down the hill in the last mile but overall average effort.

m1 - 8:10
m2 - 7:05
m3 - 7:15
m4 - 7:01
m5 - 6:58
m6 - 5:43
.2 - 1:18

Date: 7/1/2008 5:00 PM
Type: Easy
Course: Grindstone
Distance: 9 miles
Duration: 1:12:34
Pace: 8:04 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 88° F, Sunny
Notes: Hugh and I met Dan for a run at Grindstone. Dan was running late so we went ahead and ran a few miles. I ran 3 before he arrived. It was a good run and we talked about our stressful day at work. I was in a bad mood but felt much better by the end of the run. The run felt pretty easy and the pace was steady.

After eating dinner and going to the store, I was feeling very wiped out. I made Hugh drive home while I dozed and as soon as everything was put away I went to bed and didn't record any of my runs. Woke up feeling a little better but no energy to do a morning workout. I remember feeling really thirsty when we got into the car so I don't think I drank soon enough or enough after the run plus the crappy day at work just wore me out mentally and physically. I need a vacation from work, but too much to do.


M1- 8:17
m2- 8:05
m3- 8:02
m4- 8:23
m5- 8:05
m6- 8:12
m7 - 8:02
m8 - 7:51
m9 - 7:34

Date: 7/2/2008 5:00 PM
Type: Hill
Course: West Loop
Distance: 9.25 miles
Duration: 1:17:18
Pace: 8:22 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 2/10
Weather: 73° F, Rain
Notes: Ran with Dan and Hugh from the Newman Center. We did the same loop as last week except ran back on Stadium to West Blvd to Stewart rather than take the trail all the way back. We all ran together except Dan stopped once to relieve himself at the Sinclair and then caught back up to us on Fairview. Hugh took the trail all the way back. We kept the pace pretty easy especially up the hills. The rain had stopped by the time we finished. I really enjoyed running this course. The run seemed to go fast even though we ran longer.

m1 - 9:21 (GPS went out for awhile so this mile is long)
m2 - 8:16
m3 - 8:09
m4 - 8:30
m5 - 9:31
m6 - 8:09
m7 - 8:16
m8 - 7:55
m9 - 8:00
0.25 - 1:10

Date: 7/3/2008 5:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 7 miles
Duration: 54:28
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 70° F, Overcast
Notes: We set out to run to the mulch pile at Grindstone today, but due to way too much rain last night the low crossing on the MU Rec Trail was under water and moving fast. No one was brave enough to try crossing it. I was running with Dan, Phil, John, and Sam at this point. Dan, Sam, John and me went up the road towards Gerbes and turned on Forum. John wanted to run farther so he went to Scott Blvd. The run was about 6.5 miles so we ran another 0.5 miles when we got back to the trail. My GPS didn't work for the first 1.6 miles so I got the splits from Dan. This was a reasonably paced run before tomorrow's 4 mile race.

m1- 8:49
m2-7:51
m3-7:44
m4-7:57
m5-7:30
m6-7:31
m7-7:02

Date: 7/4/2008 7:00 AM
Type: Easy
Course: Parley Pratt 4 miler
Distance: 3 miles
Duration: 25:08
Pace: 8:23 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: 65° F, Sunny
Notes: Warmed up with Dan S & H before the race on the trail. Hugh warmed up but took a different course than the race. Legs were feeling a little tight so this run helped loosen things up.

m1 - 8:58
m2 - 8:20
m3 - 7:51

Date: 7/4/2008 7:50 AM
Type: Race
Course: Parley Pratt 4 miler
Distance: 4 miles
Duration: 24:35
Pace: 6:09 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 8/10
Field Placement: 3 / 115 (2.6%)
Weather: Sunny
Notes: July 12-Parley Pratt Report

Date: 7/4/2008 9:20 AM
Type: Easy
Course: Parley Pratt 4 miler
Distance: 3 miles
Duration: 25:06
Pace: 8:22 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: Sunny
Notes: Ran the recovery run with Hugh, Dan S and Dan H. I hung back with Dan H. until we got to Forum and noticed Dan S. had turned up Forum and then Katy so I followed and caught up on the hill which took some effort. We turned on Martinshire and back to Chapel Hill to the park which turned out about perfect and hit 3 miles.

m1 - 9:04
m2 - 7:44
m3 - 8:18

Date: 7/5/2008 5:15 AM
Type: Long
Course: Heart of America Course Training
Distance: 20 miles
Duration: 2:40:52
Pace: 8:03 / mile
Shoe: Mizuno Wave Alchemy 8 (Blue/Silver)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 59° F, Sunny, Humid
Notes: I arrived 15 minutes early so I decided to run 2 miles rather than wait. Dan, Phil, Allan, and Matt showed up to run. Matt runs with the Tu/Th group and found about the run on the Tryathletics calendar. We all stayed together for the entire run except the last 2 miles spread out a little. The entire run felt very easy other than running up Easley Hill and running with Dan trying to catch Allan and Phil near the end. We ran back a quarter mile to run in with Matt and then I stopped at 20 miles. A very good run today with beautiful course, very little traffic for most of the run, and perfect weather. The gravel part of the course was a little rough to run and the rest was about what we expected. No flooding this time so we didn't have to run an extra hilll.

m1 - 8:52...........m11 - 8:01
m2 - 8:30...........m12 - 8:09
m3 - 8:40...........m13 - 7:36
m4 - 7:58...........m14 - 7:51
m5 - 7:55...........m15 - 7:51
m6 - 8:09...........m16 - 7:55
m7 - 7:44...........m17 - 7:59
m8 - 8:16...........m18 - 8:20
m9 - 8:02...........m19 - 7:09
m10 - 8:05.........m20 - 7:37

Date: 7/5/2008 10:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 36:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: It was strange, but it actually felt good to finally pick up some weights today after the long run. I guess I got enough sleep since I didn't feel like napping. I grazed the side of my foot when I dropped a 35 lb weight but fortunately the floor took most of thei impact.

Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (122.5- 12/10)
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 - 19)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (65 - 6/6/5)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (27.5 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (57.5 - 20)
Pull-ups - 4 types (8/8/5/5)
Dips (13/11/10)
PT Exercises/Stretches

Date: 7/5/2008 2:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 3 miles
Duration: 26:43
Pace: 8:55 / mile
Shoe: adidas Supernova
Weight: 153 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 81° F, Sunny
Notes: Met Dan, Copper and Tanner to run at Bear Creek Trail. I ran with Bruno while Hugh took Rusty for a walk since his leg was a little unstable today. After running, the dogs played in the pond. Rusty enthusiasticallly fetched the Frisbee from the water and didn't want to stop even though his leg had to be hurting. Some other dogs had a great time playing with Copper and Tanner's toy. Very entertaining to watch as they chased each other around the park.

Date: 7/6/2008 8:55 AM
Type: Hill
Course: Clay's Fork
Distance: 6.8 miles
Duration: 52:19
Pace: 7:42 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 78° F, Humid, Partly Cloudy
Notes: Great morning for a beautiful run. I was happy to see the temps had already warmed up and felt pretty humid too. It felt good to push the easy pace just a little on the hills. Everything felt pretty good today and didn't feel too tired.

m1 - 8:10
m2 - 7:44
m3 - 7:55
m4 - 7:30
m5 - 7:12
m6 - 7:37
0.8 - 6:11 (7:44 pace)

Date: 7/6/2008 2:05 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 9.64 miles
Duration: 1:28:09
Pace: 9:09 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 6/10
Weather: 91° F, Sunny, Humid

Ran with Dan at Rock Bridge for a hot and humid run. We both carried water and he planted water at 5.5 miles. We ran the Deer Run loop except avoided the grasslands and ran on the new trail. Dan set a good pace and this run felt okay. I was feeling a little tired but legs felt okay. I was thoroughly soaked by the end but I think I stayed well hydrated. I had drank almost all my Nunn at the 5.5 miles when I refilled with water.

After we finished we waited for about 25 min for Hugh since he was running from home to the park. As soon as I left to look for him, he arrived. We all then went to Andy's for frozen custard. This was especially well-deserved after a good week of running and today's hot run.

m1 - 9:10
m2 - 9:20
m3 - 9:10
m4 - 8:42
m5 - 9:01
m6 - 9:13
m7 - 9:17
m8 - 9:07
m9 - 9:42
.64 - 5:50 (9:10 pace)

Running: 80.9 - 10:50:42

Weights: 36 min (1 workouts)

MTD Running: 80.9 mi

YTD Running: 1643.1 mi

July 12-Smokin' Chicks 5K
July 27-Show-me State Games 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
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