I was planning to run about 8 min/mi pace today and take it easy.
Yesterday, I read the article about the Pawback method of running which was sent to me by Coach Jim "MadDog" Duguay. He had suggested that this method of running might be helpful to me once my injury healed.
Today at mile 2, I was thinking about my form and thought I would try picking up my legs more. The article mentioned picking up the thighs with the shin being level to the ground as the thigh is driven forward approximately 45 degrees to the horizontal. I agree that I tend to shuffle more when I run and was really noticing today that I don't pick up my feet much. I actually thought this was a good thing.
As soon as I start picking up my thighs today, I immediately increased my speed. I lifted the shins and also stood up straighter. Something seemed to click and I was able to continue this motion without much additional effort. I started to pull ahead of everyone around me enjoying my new pace. I kept thinking "pawback" in my mind although I'm sure I was not following this technique at all. Either way, maybe I've finally found a running mantra. Those things never really worked for me before.
I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. The left quad started to get a little fatigued but not too bad. I felt pretty relaxed for most of the run.
I set a 38 sec PR for this course running 7.8 mi in 54:39. I hope it wasn't a fluke. I had a great run on Tuesday as well, but effort was much harder for me than today. This run was so relaxed and easier than the sub-7 pace miles I ran on Tuesday. I'm definitely going to be thinking "pawback" on future runs.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Avg. Pace: 7:01/mi
Found another article that mentions the Pawback by Coach Al Lyman
Running Better: A Basic Guide to Help You Run Faster and Stay Injury Free. This looks like good stuff!
Thursday, January 31, 2008
Sunday, January 27, 2008
1/21 - 1/27
This week I took off 3 consecutive days (Wed., Thur., and Fri.) to attempt to heal my injury. It seems to have paid off.
Date: 1/21/2008 10:15 AM
Type: Long
Course: MKT - Miscellaneous
Distance: 16 miles
Duration: 2:07:40
Pace: 7:59 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Weather: 34° F, Partly Cloudy
Notes: Very inconsistent splits running on the flat trail. Mile 5 - 7 calf bothered me the most and then I noticed if I sped up, it almost felt normal.
M1 - 8:16
M2 - 7:50
M3 - 7:45
M4 - 7:52
M5 - 8:19
M6 - 8:48
M7 - 8:55
M8 - 8:05
M9 - 7:47
M10 - 7:51
M11 - 7:37
M12 - 7:30
M13 - 7:33
M14 - 7:44
M15 - 8:02
M16 - 7:44
Date: 1/22/2008
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Notes: skipped PT exercises
Date: 1/24/2008 5:45 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Skipped PT exercises.
Date: 1/26/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 18.1 miles
Duration: 2:20:23
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 27° F, Sunny
Notes: I wasn't sure I could keep up with the Lunatics today so ran with the Column's group. Ended up running the first 10 miles with Gary who really pushed the pace. He had already run 6 before the 10. We ran 7:41 average pace and had 3 sub-7s.
I added 8 mi to Column's run. On my own, I did not keep up the pace, but still decent overall. I could feel some tightness in tendons, but never very bad. Hills were a little easier than last week. After the run, a little soreness, but not bad. Went to D&H and purchased an ankle support which seems to help when walking. I'm going to try running with it.
Date: 1/27/2008 1:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8 miles
Duration: 1:18:11
Pace: 9:47 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Heart Rate: Average: 136
Misc: Quality: 9/10, Effort: 6/10
Weather: 59° F, Sunny
Notes: Ran with Dan S., Dan H., and Hugh. Beautiful day for running in short sleeves and shorts. I've never seen so many cars in the parking lot when we got back. Ran into Deanna on the Trail. She said she was running her own 50K.
Date: 1/27/2008 3:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 37:53
Pace: 9:29 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 52° F, Sunny
Notes: Good run! Everything felt pretty good for both runs today. Things are looking up!
Running: 54.2 Mi - 7:28:23
Weights: 1 hr 13 min
YTD Running: 200.4
February 2-Nut Race 5K
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 1/21/2008 10:15 AM
Type: Long
Course: MKT - Miscellaneous
Distance: 16 miles
Duration: 2:07:40
Pace: 7:59 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Weather: 34° F, Partly Cloudy
Notes: Very inconsistent splits running on the flat trail. Mile 5 - 7 calf bothered me the most and then I noticed if I sped up, it almost felt normal.
M1 - 8:16
M2 - 7:50
M3 - 7:45
M4 - 7:52
M5 - 8:19
M6 - 8:48
M7 - 8:55
M8 - 8:05
M9 - 7:47
M10 - 7:51
M11 - 7:37
M12 - 7:30
M13 - 7:33
M14 - 7:44
M15 - 8:02
M16 - 7:44
Date: 1/22/2008
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Notes: skipped PT exercises
Date: 1/24/2008 5:45 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Skipped PT exercises.
Date: 1/26/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 18.1 miles
Duration: 2:20:23
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 27° F, Sunny
Notes: I wasn't sure I could keep up with the Lunatics today so ran with the Column's group. Ended up running the first 10 miles with Gary who really pushed the pace. He had already run 6 before the 10. We ran 7:41 average pace and had 3 sub-7s.
I added 8 mi to Column's run. On my own, I did not keep up the pace, but still decent overall. I could feel some tightness in tendons, but never very bad. Hills were a little easier than last week. After the run, a little soreness, but not bad. Went to D&H and purchased an ankle support which seems to help when walking. I'm going to try running with it.
Date: 1/27/2008 1:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8 miles
Duration: 1:18:11
Pace: 9:47 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Heart Rate: Average: 136
Misc: Quality: 9/10, Effort: 6/10
Weather: 59° F, Sunny
Notes: Ran with Dan S., Dan H., and Hugh. Beautiful day for running in short sleeves and shorts. I've never seen so many cars in the parking lot when we got back. Ran into Deanna on the Trail. She said she was running her own 50K.
Date: 1/27/2008 3:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 37:53
Pace: 9:29 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 52° F, Sunny
Notes: Good run! Everything felt pretty good for both runs today. Things are looking up!
Running: 54.2 Mi - 7:28:23
Weights: 1 hr 13 min
YTD Running: 200.4
February 2-Nut Race 5K
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, January 20, 2008
1/14 - 1/20
I reduced mileage this week in hopes of improving the Achilles/calf problem. On Thursday, the left one started to hurt too during my morning run and pace was terrible. I was ready to stop running for a week. After Friday’s intensely painful massage, I noticed improvement on both Saturday and Sunday’s run. Next week I will just see how I feel each day and go from there. Hopefully, I can work back up the mileage.
I’ve had a stressful and emotional week with the running issues, taking care of a very sick kitty, work issues, and lack of sleep. I feel that I’ve handled all of this very well though. The workouts have definitely helped.
Date: 1/14/2008 7:30 PM
Type: Recumbent Bike
Distance: 17.5 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 7/10
Notes: I tried the elliptical but it was causing some discomfort. Tried running on the treadmill a few seconds and much less discomfort. Decided to try the recumbent and really burned the gluteous maximus and hamstrings. Not a good cardio workout.
Date: 1/15/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 9 miles
Duration: 1:11:09
Pace: 7:55 / mile
Shoe: Mizuno Wave Rider
Weight: 156 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 16° F
Notes: Everything felt pretty good until 5 mi and then noticed the difficulty pushing off with right foot from 5 - 7. Miles 7 - 9 seemed okay and pain was less than a 1. Less than a minute after stopping, I noticed the tingling sensation on the mid-right side of the right foot.
Date: 1/15/2008 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Skipped toe raises and slant board stretches since painful to Achilles.
Date: 1/15/2008 8:30 PM
Type: Recumbent Bike
Distance: 16.3 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 4/10
Date: 1/17/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 6 miles
Duration: 54:56
Pace: 9:10 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 5/10, Effort: 6/10
Weather: 27° F, Rain, Windy
Notes: Started out good and then progressively went downhill. Calves weretight, both left and right Achilles felt irritated. I guess it is time to stop running for awhile. Calves feel very fatigued which is strange for only running 15 miles so far this week. Achilles also feeling irritated when walking.
Date: 1/19/2008 7:00 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 10 miles
Duration: 1:26:46
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 7° F, Sunny
Notes: I was slow, but but went pretty good! Left leg felt fine today. Right weak, but I think better.
Date: 1/20/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8.5 miles
Duration: 1:28:24
Pace: 10:24 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 10° F, Sunny
Notes: Right leg still felt weak on push off, but definitely improved.
Date: 1/20/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 50:00
Weight: 156 lb
Notes: Also, leg extensions and leg curls. Skipped PT toe raises.
Running: 33.5 Mi - 5:01:15
Recumbent Bike: 1 hr 20 min, 33.8 mi
Weights: 1 hr 20 min
YTD Running: 146.2
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
I’ve had a stressful and emotional week with the running issues, taking care of a very sick kitty, work issues, and lack of sleep. I feel that I’ve handled all of this very well though. The workouts have definitely helped.
Date: 1/14/2008 7:30 PM
Type: Recumbent Bike
Distance: 17.5 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 7/10
Notes: I tried the elliptical but it was causing some discomfort. Tried running on the treadmill a few seconds and much less discomfort. Decided to try the recumbent and really burned the gluteous maximus and hamstrings. Not a good cardio workout.
Date: 1/15/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 9 miles
Duration: 1:11:09
Pace: 7:55 / mile
Shoe: Mizuno Wave Rider
Weight: 156 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 16° F
Notes: Everything felt pretty good until 5 mi and then noticed the difficulty pushing off with right foot from 5 - 7. Miles 7 - 9 seemed okay and pain was less than a 1. Less than a minute after stopping, I noticed the tingling sensation on the mid-right side of the right foot.
Date: 1/15/2008 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Skipped toe raises and slant board stretches since painful to Achilles.
Date: 1/15/2008 8:30 PM
Type: Recumbent Bike
Distance: 16.3 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 4/10
Date: 1/17/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 6 miles
Duration: 54:56
Pace: 9:10 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 5/10, Effort: 6/10
Weather: 27° F, Rain, Windy
Notes: Started out good and then progressively went downhill. Calves weretight, both left and right Achilles felt irritated. I guess it is time to stop running for awhile. Calves feel very fatigued which is strange for only running 15 miles so far this week. Achilles also feeling irritated when walking.
Date: 1/19/2008 7:00 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 10 miles
Duration: 1:26:46
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 7° F, Sunny
Notes: I was slow, but but went pretty good! Left leg felt fine today. Right weak, but I think better.
Date: 1/20/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8.5 miles
Duration: 1:28:24
Pace: 10:24 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 10° F, Sunny
Notes: Right leg still felt weak on push off, but definitely improved.
Date: 1/20/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 50:00
Weight: 156 lb
Notes: Also, leg extensions and leg curls. Skipped PT toe raises.
Running: 33.5 Mi - 5:01:15
Recumbent Bike: 1 hr 20 min, 33.8 mi
Weights: 1 hr 20 min
YTD Running: 146.2
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, January 13, 2008
1/7 - 1/13
Another week of decent mileage, but held back on speed other than on Tuesday. Achilles didn’t bother me this week until Saturday. On Tuesday, I didn’t notice any problems doing toe raises on both or one foot at a time. On Saturday’s run, I could feel a very slight pain or irritation at times when running. It is not Achilles tendonosis yet since it doesn’t hurt when I pinch the tendon. There is no swelling or redness and no pain when not running. The main problem is lack of strength when pushing off with the right foot going up hills.
As much as it pains me to do so, I’m cutting back my mileage more than planned next week and am going to stick to flat runs on Tu/Th. Originally had planned 55 miles so I’m cutting that to 40 and replacing the 15 miles with low resistance elliptical workouts. Also, will keep the pace easy on the runs. If I can do toe-raises with my right foot on Friday, I will consider running hills on Sat. Otherwise, my long run will be flat.
I’m also replacing all of my shoes but I suspect one pair that I was wearing a few weeks ago is the problem. The Brook’s Beast that I purchased last year (big mistake) and have rarely worn were causing my right foot to severely pronate. Shortly after wearing them a little more frequently, I noticed some clicking in the Achilles. My Mizuno Alchemy’s have 400 miles and I’m going to replace those as well. Trail shoes will be replaced too since one pair has 400 miles. Achilles will be massaged, but not sure ice or heat is needed since no inflammation that I can see or feel. Any ideas on this problem, let me know. I’m perplexed since everything I read says that it should hurt if I do the pinch test and it doesn’t hurt.
-
Date: 1/7/2008 7:40 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:30
Pace: 8:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 6/10
Date: 1/8/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.8 miles
Duration: 56:54
Pace: 7:18 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 48° F, Humid
Notes: This course a little longer than usual due to detour we had to take around the Stadium tunnel which was under water. It was pouring rain in but stopped right before the run. Temperature was near perfect. Lots of standing water on the trail part of run.
M1 - 8:37
M2 - 7:26
M3 - 7:26
M4 - 6:43
M5 - 6:08
M6 - 6:50
M7 - 7:33
M7.8 - 6:09
Date: 1/8/2008 7:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 1:12:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Tried some of the elite ab exercises from Runner's World.
Date: 1/10/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 1:04:01
Pace: 8:13 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 8/10, Effort: 3/10
Notes: 8:13/mi on the MKT sure feels a lot easier than 8:23 on my treadmill.
Date: 1/11/2008 8:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:22:01
Pace: 11:14 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 24° F, Sunny
Notes: Gans Creek - 10 mi, Devil's Ice Box 8 mi; 24 F at start and 37F at end.
Date: 1/12/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 12.1 miles
Duration: 1:46:26
Pace: 8:48 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 36° F, Sunny
Notes: Ran with the Columbia Track Club group (ex-Road Runner's). We had 13 people show up and most of us ran 12 miles.
Date: 1/12/2008 10:45 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:25
Pace: 9:07 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 41° F, Sunny
Notes: Right Achilles is hurting just a little.
Date: 1/12/2008 7:15 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 55:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 1/13/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 7.6 miles
Duration: 1:17:16
Pace: 10:11 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 28° F, Partly Cloudy
Notes: Hills were difficult to push off with right foot due to lack of strength. Will cut mileage next week.
Running: 61.3 Mi - 9:36:33
Weights: 2 hr 7 min
YTD Running: 112.7
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
As much as it pains me to do so, I’m cutting back my mileage more than planned next week and am going to stick to flat runs on Tu/Th. Originally had planned 55 miles so I’m cutting that to 40 and replacing the 15 miles with low resistance elliptical workouts. Also, will keep the pace easy on the runs. If I can do toe-raises with my right foot on Friday, I will consider running hills on Sat. Otherwise, my long run will be flat.
I’m also replacing all of my shoes but I suspect one pair that I was wearing a few weeks ago is the problem. The Brook’s Beast that I purchased last year (big mistake) and have rarely worn were causing my right foot to severely pronate. Shortly after wearing them a little more frequently, I noticed some clicking in the Achilles. My Mizuno Alchemy’s have 400 miles and I’m going to replace those as well. Trail shoes will be replaced too since one pair has 400 miles. Achilles will be massaged, but not sure ice or heat is needed since no inflammation that I can see or feel. Any ideas on this problem, let me know. I’m perplexed since everything I read says that it should hurt if I do the pinch test and it doesn’t hurt.
-
Date: 1/7/2008 7:40 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:30
Pace: 8:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 6/10
Date: 1/8/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.8 miles
Duration: 56:54
Pace: 7:18 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 48° F, Humid
Notes: This course a little longer than usual due to detour we had to take around the Stadium tunnel which was under water. It was pouring rain in but stopped right before the run. Temperature was near perfect. Lots of standing water on the trail part of run.
M1 - 8:37
M2 - 7:26
M3 - 7:26
M4 - 6:43
M5 - 6:08
M6 - 6:50
M7 - 7:33
M7.8 - 6:09
Date: 1/8/2008 7:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 1:12:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Tried some of the elite ab exercises from Runner's World.
Date: 1/10/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 1:04:01
Pace: 8:13 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 8/10, Effort: 3/10
Notes: 8:13/mi on the MKT sure feels a lot easier than 8:23 on my treadmill.
Date: 1/11/2008 8:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:22:01
Pace: 11:14 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 24° F, Sunny
Notes: Gans Creek - 10 mi, Devil's Ice Box 8 mi; 24 F at start and 37F at end.
Date: 1/12/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 12.1 miles
Duration: 1:46:26
Pace: 8:48 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 36° F, Sunny
Notes: Ran with the Columbia Track Club group (ex-Road Runner's). We had 13 people show up and most of us ran 12 miles.
Date: 1/12/2008 10:45 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:25
Pace: 9:07 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 41° F, Sunny
Notes: Right Achilles is hurting just a little.
Date: 1/12/2008 7:15 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 55:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 1/13/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 7.6 miles
Duration: 1:17:16
Pace: 10:11 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 28° F, Partly Cloudy
Notes: Hills were difficult to push off with right foot due to lack of strength. Will cut mileage next week.
Running: 61.3 Mi - 9:36:33
Weights: 2 hr 7 min
YTD Running: 112.7
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, January 06, 2008
12/31/07 - 1/6/08
Solid first week of training for the year. Problems earlier in the week seem to be resolving. My goal for the week was 58 miles and exceeded slightly. Last night I officially signed up for the Berryman 50 miler in May. So right now, I’m officially training for Boston and the Berryman. So far haven’t made any other major race plans for in between. I’ve decided against the 50K in Feb, but the 3 days of Syllamo in March is still on my mind.
Date: 12/31/2007 3:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 23:18
Pace: 7:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 33° F, Overcast, Windy
Notes: Warm-up for the 5K
Date: 12/31/2007 4:00 PM
Type: Race
Course: First Night 5K
Distance: 3.1 miles
Duration: 19:28
Pace: 6:17 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Field Placement: 22 / 249 (8.8%)
Age group: 35 – 39
Group Placement: 3 / 15 (20%)
Weather: 32° F, Windy, Partly Cloudy
Event URL: ctc.coin.org/results/firstnight/
Report: here
Date: 12/31/2007 4:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 26:18
Pace: 8:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 31° F, Windy, Partly Cloudy
Notes: Hugh, Dan, and me ran the course again to cool down.
Date: 1/1/2008 4:00 PM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 1:09:22
Pace: 9:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 7/10, Effort: 6/10
Weather: 18° F, Windy
Notes: 8 of us showed up for the 4 pm run including Brad, Kim, Hugh, Andy, Dan S., Dan H, Chris Lunn (no kidding, Chris Lunn!) and one other woman (not sure name). We ran the Tiger Run course since Mizzou won. If Mizzou had lost, we would have run Hugh's Hulen Hills.
Wind chill was bitterly cold! I think about 4 F. Right Achilles hurt a little and muscles on right rib cage area hurt when breathing. I took it easy and stayed back with Chris who was toughing out his first run in months with no hat or gloves.
Date: 1/2/2008 7:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 51:00
Weight: 159 lb
Misc: Quality: 8/10, Effort: 7/10
Notes: Cut the ab exercises a little short. I realized while doing ab exercises the pain I've been having is coming from my upper abs.
Date: 1/3/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.5 miles
Duration: 55:21
Pace: 7:23 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 14° F
Notes: Other than bitterly cold air to breathe this run felt pretty good. Achilles didn't bother me.
Date: 1/3/2008 8:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:10
Pace: 8:33 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F
Date: 1/5/2008 8:00 AM
Type: Race
Course: Runner's Choice 20K
Distance: 12.6 miles
Duration: 1:26:15
Pace: 6:51 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 9/10, Effort: 9/10
Field Size: 26
Weather: 48° F, Overcast, Windy
Event URL: ctc.coin.org/results/RunersChoice/index.htm
Notes: We had twenty-one 20K and twenty 10K turn out this year which must be some kind of recent record. The temperature was great for running but a little wind. I attempted to stay with Phil and Tony and a little behind them to block the wind. Only able to keep up with Phil until about 3 miles and Tony eventually passed me, but he was running the 10K. The hills (long inclines) were already starting to hurt my legs. Caught up to Mike D. and Riley (dog) that were running the 10K, stayed with them awhile, but eventually, he pulled ahead. I was passed near the end of the first loop by Daniel that was running the 10K.
I tried to drink water at the water station on the second loop, but it wasn't going down easily. Darrin briefly caught up to me after I slowed down to drink, but I was able to pull ahead on the next downhill. We had to pass the finish line and go back out and back a short distance. Wind from the south so it was a tough out but easy back.
Placed 2nd overall in the 20K. Not a great time for me and pace definitely fell off a lot in the second half. I believe the course was a little long for 20K so counted it as 12.6 miles as indicated on GPS. I was 2 1/2 min faster than last year, but not my best time for this course. Hugh was 9 min faster than last year. Phil blew us all away at 1:22:32.
M1 - 6:36
M2 - 6:26
M3 - 6:29
M4 - 6:47
M5 - 6:51
M6 - 7:12 (40:20, 6:44/mi pace)
M7 -6:50
M8 - 6:50
M9 - 6:43
M10 - 7:30
M11 - 6:47
M12 - 7:08
M12.6 - 4:05 (45:55, 7:11/mi last 6.4, 1:26:15, 6:51/mi overall)
Date: 1/5/2008 10:15 AM
Type: Easy
Course: Miscellaneous Route
Distance: 6.2 miles
Duration: 56:46
Pace: 9:10 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 54° F
Notes: Exhausted, hungry, and thirsty after this run.
Date: 1/6/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13.7 miles
Duration: 2:25:35
Pace: 10:38 / mile
Shoe: Mizuno Wave Ascend
Weight: 157 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 61° F, Sunny, Overcast, Humid
Notes: Ran 1 loop on Devil's Ice box side and 1 loop with group at 8 am on the Gans creek side. Very muddy today, but great run.
Date: 1/6/2008 4:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 1:00:00
Weight: 157 lb
Running: 60.5 Mi - 8:36:33
Weights: 1 hr 51 min
YTD Running: 51.4
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 12/31/2007 3:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 23:18
Pace: 7:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 33° F, Overcast, Windy
Notes: Warm-up for the 5K
Date: 12/31/2007 4:00 PM
Type: Race
Course: First Night 5K
Distance: 3.1 miles
Duration: 19:28
Pace: 6:17 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Field Placement: 22 / 249 (8.8%)
Age group: 35 – 39
Group Placement: 3 / 15 (20%)
Weather: 32° F, Windy, Partly Cloudy
Event URL: ctc.coin.org/results/firstnight/
Report: here
Date: 12/31/2007 4:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 26:18
Pace: 8:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 31° F, Windy, Partly Cloudy
Notes: Hugh, Dan, and me ran the course again to cool down.
Date: 1/1/2008 4:00 PM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 1:09:22
Pace: 9:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 7/10, Effort: 6/10
Weather: 18° F, Windy
Notes: 8 of us showed up for the 4 pm run including Brad, Kim, Hugh, Andy, Dan S., Dan H, Chris Lunn (no kidding, Chris Lunn!) and one other woman (not sure name). We ran the Tiger Run course since Mizzou won. If Mizzou had lost, we would have run Hugh's Hulen Hills.
Wind chill was bitterly cold! I think about 4 F. Right Achilles hurt a little and muscles on right rib cage area hurt when breathing. I took it easy and stayed back with Chris who was toughing out his first run in months with no hat or gloves.
Date: 1/2/2008 7:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 51:00
Weight: 159 lb
Misc: Quality: 8/10, Effort: 7/10
Notes: Cut the ab exercises a little short. I realized while doing ab exercises the pain I've been having is coming from my upper abs.
Date: 1/3/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.5 miles
Duration: 55:21
Pace: 7:23 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 14° F
Notes: Other than bitterly cold air to breathe this run felt pretty good. Achilles didn't bother me.
Date: 1/3/2008 8:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:10
Pace: 8:33 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F
Date: 1/5/2008 8:00 AM
Type: Race
Course: Runner's Choice 20K
Distance: 12.6 miles
Duration: 1:26:15
Pace: 6:51 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 9/10, Effort: 9/10
Field Size: 26
Weather: 48° F, Overcast, Windy
Event URL: ctc.coin.org/results/RunersChoice/index.htm
Notes: We had twenty-one 20K and twenty 10K turn out this year which must be some kind of recent record. The temperature was great for running but a little wind. I attempted to stay with Phil and Tony and a little behind them to block the wind. Only able to keep up with Phil until about 3 miles and Tony eventually passed me, but he was running the 10K. The hills (long inclines) were already starting to hurt my legs. Caught up to Mike D. and Riley (dog) that were running the 10K, stayed with them awhile, but eventually, he pulled ahead. I was passed near the end of the first loop by Daniel that was running the 10K.
I tried to drink water at the water station on the second loop, but it wasn't going down easily. Darrin briefly caught up to me after I slowed down to drink, but I was able to pull ahead on the next downhill. We had to pass the finish line and go back out and back a short distance. Wind from the south so it was a tough out but easy back.
Placed 2nd overall in the 20K. Not a great time for me and pace definitely fell off a lot in the second half. I believe the course was a little long for 20K so counted it as 12.6 miles as indicated on GPS. I was 2 1/2 min faster than last year, but not my best time for this course. Hugh was 9 min faster than last year. Phil blew us all away at 1:22:32.
M1 - 6:36
M2 - 6:26
M3 - 6:29
M4 - 6:47
M5 - 6:51
M6 - 7:12 (40:20, 6:44/mi pace)
M7 -6:50
M8 - 6:50
M9 - 6:43
M10 - 7:30
M11 - 6:47
M12 - 7:08
M12.6 - 4:05 (45:55, 7:11/mi last 6.4, 1:26:15, 6:51/mi overall)
Date: 1/5/2008 10:15 AM
Type: Easy
Course: Miscellaneous Route
Distance: 6.2 miles
Duration: 56:46
Pace: 9:10 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 54° F
Notes: Exhausted, hungry, and thirsty after this run.
Date: 1/6/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13.7 miles
Duration: 2:25:35
Pace: 10:38 / mile
Shoe: Mizuno Wave Ascend
Weight: 157 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 61° F, Sunny, Overcast, Humid
Notes: Ran 1 loop on Devil's Ice box side and 1 loop with group at 8 am on the Gans creek side. Very muddy today, but great run.
Date: 1/6/2008 4:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 1:00:00
Weight: 157 lb
Running: 60.5 Mi - 8:36:33
Weights: 1 hr 51 min
YTD Running: 51.4
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Tuesday, January 01, 2008
Looking Forward to a New Year
Total Miles:
2004 - ~1000
2005 - 2090
2006 - 1937
2007 - 2572
Marathons:
2004 - (1) Heart of America
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro
Marathon
Ultramarathon:
2007 - Hocking Hills Indian Run 60K (First one - placed 3rd)
Number of each type of races:
60K - 1
Marathon - 5
Half Marathon - 1
20K - 2
10 mi - 1
10K - 3
5 mi - 2
8K - 1
4 mi - 2
5K -11
Duathlon (20.9 bike and 5K run) - 1
Total running miles run in 30 races: 295.1
Some of these races were free - Spent low $600s on race fees.
States I ran races: Missouri, Maryland, Ohio
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi
2006 PRs in 20K, Half Marathon, and Marathon
Goals for 2008:
1. Run fewer 5Ks (this one should be easy)
2. Sub 3 marathon is still a road marathon goal
3. Run more on trails and more trail races (still undecided on which ones)
4. Continue to have fun with running
5. Become a better swimmer
6. If complete #5, do a triathlon
Possible marathon and over runs for 2008:
January - No plans
February - Maybe Pyscho Wyco 50K
March - Maybe 3 days of Sylammo
April - Boston Marathon
May - Berryman Trail Marathon
June - No plans
July - No plans
August - No plans
September - Heart of America Marathon
October - Twin Cities Marathon
November - No plans
December - No plans
2004 - ~1000
2005 - 2090
2006 - 1937
2007 - 2572
Marathons:
2004 - (1) Heart of America
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro
Marathon
Ultramarathon:
2007 - Hocking Hills Indian Run 60K (First one - placed 3rd)
Number of each type of races:
60K - 1
Marathon - 5
Half Marathon - 1
20K - 2
10 mi - 1
10K - 3
5 mi - 2
8K - 1
4 mi - 2
5K -11
Duathlon (20.9 bike and 5K run) - 1
Total running miles run in 30 races: 295.1
Some of these races were free - Spent low $600s on race fees.
States I ran races: Missouri, Maryland, Ohio
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi
2006 PRs in 20K, Half Marathon, and Marathon
Goals for 2008:
1. Run fewer 5Ks (this one should be easy)
2. Sub 3 marathon is still a road marathon goal
3. Run more on trails and more trail races (still undecided on which ones)
4. Continue to have fun with running
5. Become a better swimmer
6. If complete #5, do a triathlon
Possible marathon and over runs for 2008:
January - No plans
February - Maybe Pyscho Wyco 50K
March - Maybe 3 days of Sylammo
April - Boston Marathon
May - Berryman Trail Marathon
June - No plans
July - No plans
August - No plans
September - Heart of America Marathon
October - Twin Cities Marathon
November - No plans
December - No plans
2007 First Night 5K
It was an interesting 24 hrs preceding this race. Woke up in the night with pain in the right rib cage area that hurt badly when breathing. Couldn't sleep on my side and not much better on the back. Went to urgent care and checked out healthy so they took a chest X-Ray and everyone looked good. Diagnosis was a muscle sprain, but not sure how it happened. Doctor said to take Ibuprofen.
Went home and took a nap and felt a little better but still pain so took more Ibuprofen. Warm-up went pretty well. Got back to car about 5 min before start, drank a Burn (free sample from XCExtreme). The start felt pretty good but a little fast so pulled back just a little. Caught up to Dan S. and wasn't sure I could keep up, but passed him somewhere in the first mile. Another guy I didn't know passed me. I could see Tom M. ahead, but wasn't gaining or losing on him. First mile split was 6:00. After the turn around, I could see Dan wasn't far behind. Phil was so far ahead I never did see him and missed him when he turned around too. I did see Hugh shortly after turn around.
Second mile still felt pretty good and split was 6:33. Kept pushing and checking my pace and trying to pick it up. Part of the last mile went down hill. I could still see Tom in my sights, but not gaining. Third mile split was 6:22 and last 0.1 mi was 33 sec. Distance on GPS 3.103. Dan finished right behind me a couple seconds. Excellent 5K and a PR for him. Phil was 18:58. Hugh finished in 22:02. I think everyone was happy with their results. I was happy considering the excuses I could have used like running 13 at Rockbridge yesterday. The pain I had earlier didn't bother me during the run and actually felt better, but it is back now but not too bad.
Overall placed 22 out of 249 and 3rd of 15 in my age group with some tough competition. Hugh was 43rd overall and 3rd of 12 in his age group.
Went home and took a nap and felt a little better but still pain so took more Ibuprofen. Warm-up went pretty well. Got back to car about 5 min before start, drank a Burn (free sample from XCExtreme). The start felt pretty good but a little fast so pulled back just a little. Caught up to Dan S. and wasn't sure I could keep up, but passed him somewhere in the first mile. Another guy I didn't know passed me. I could see Tom M. ahead, but wasn't gaining or losing on him. First mile split was 6:00. After the turn around, I could see Dan wasn't far behind. Phil was so far ahead I never did see him and missed him when he turned around too. I did see Hugh shortly after turn around.
Second mile still felt pretty good and split was 6:33. Kept pushing and checking my pace and trying to pick it up. Part of the last mile went down hill. I could still see Tom in my sights, but not gaining. Third mile split was 6:22 and last 0.1 mi was 33 sec. Distance on GPS 3.103. Dan finished right behind me a couple seconds. Excellent 5K and a PR for him. Phil was 18:58. Hugh finished in 22:02. I think everyone was happy with their results. I was happy considering the excuses I could have used like running 13 at Rockbridge yesterday. The pain I had earlier didn't bother me during the run and actually felt better, but it is back now but not too bad.
Overall placed 22 out of 249 and 3rd of 15 in my age group with some tough competition. Hugh was 43rd overall and 3rd of 12 in his age group.
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