I cut the mileage back again this week and met my goal of 55 miles. I took 3 days off so ran a little extra on my Sunday trail run to make up for it. I had intended to run on Friday but it just didn't happen. It was a challenging/stressful week at work with 1 of my 2 employees gone Wed. and Thurs. and then both gone Fri. So
much for catching up on my work. I really needed to run more to run off the stress.
Dan was asking me today when I start tapering for 3 Days of Syllamo and I realized it is only 19 days. Although I have a plan to cut back the miles, I really don't know if it the right way to taper for a multi-day race. I'm just not sure what I'm supposed to be doing. I have consecutive long runs planned for this week and the following week, just shorter runs on the weekend. The next week is the race which starts on Friday. Hopefully this will be enough.
I found out yesterday that Allan B. is running Syllamo so there will be at least 3 other runners that I know running it. I had mentioned the race to him last weekend and he went home and signed up! He also signed up for the Berryman 50 miler.
Date: 2/18/2008 8:00 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/19/2008 5:30 AM
Type: Hill
Course: Dreier Dirty Dozen - A Route
Distance: 9.4 miles
Duration: 1:09:25
Pace: 7:24 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 12° F, Sunny, Windy
Notes: Started out with Dan and Brad. Brad went ahead of us and somewhere we made a wrong turn on a dead end that had a connection to the MKT. We took a left and ran on the trail to Providence. Ended up being 0.1 mi longer than usual for this course. Felt good, but the hill up Stadium was tough after running all of the other hills. Bitterly cold and unpleasant wind on Stadium too.
M1 - 8:12
M2 - 7:15
M3 - 7:30
M4 - 7:05
M5 - 7:15
M6 - 7:26
M7 - 7:12
M8 - 7:05
M9 - 7:15
M9.4 - 3:09
Date: 2/19/2008 9:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 32:02
Pace: 8:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/21/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 56:40
Pace: 7:16 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 8/10
Weather: 16° F, Windy
Notes: Sleet and ice on the trail. No sleet while running though. Legs felt a little dead today and I was too warm. Kept pushing the pace with Dan although we were passed by Tony and Mike.
M1- 7:58
M2 - 7:08
M3 - 6:59
M4 - 7:15
M5 - 6:57
M6 - 7:12
M7 - 7:08
M7.8 - 6:01
Date: 2/22/2008 8:50 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 46:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/23/2008 7:15 AM
Type: Long
Course: Country Woods to Old 63
Distance: 18 miles
Duration: 2:24:24
Pace: 8:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 29° F, Sunny
Notes: Ended up running this one alone. Everyone else either ran shorter or slower pace. Considering the some of the road and sidewalk conditions, trail portion, and a few hills, this was not a bad pace. I had to take a bathroom break at mile 6 but other than that I felt good the rest of the run. I really felt like I needed to run it fast after a frustrating work week. The last 4 miles were really consistent and could have run the last 2 faster if not for the snow on trail. I likely ran 18.2 mi. Everyone else had 18 on GPS and I had 17.8 so ran a lap and a half around parking lot.
M1 - 9:30 (trail)
M2 - 8:27 (trail)
M3 - 8:12
M4 - 7:30
M5 - 7:58
M6 - 8:06
M7 - 7:44 (post bathroom break)
M8 - 7:40
M9 - 8:02
M10 - 7:22 (down hill Old 63)
M11 - 8:12 (up hill Old 63)
M12 - 8:02
M13 - 8:13 (up hill Walnut)
M14 - 8:20 (snow on sidewalk on College)
M15 - 7:44
M16 - 7:44
M17 - 7:47
M18 - 7:47
Date: 2/24/2008 2:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 16 miles
Duration: 2:27:43
Pace: 9:14 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 37° F, Overcast
Notes: After digging a 57 foot trench in the yard yesterday to bury a wire after my 18 mi run, I wasn't sure how I'd feel today. I figured my lower back would be really sore, but it felt fine and legs felt good too. Getting to the run proved to be a little challenging. I was supposed to meet Dan at 2 pm. I left early and then realized I forgot my GPS so went back. Next, the add fuel light comes on so I have to stop to fill up the car. I would have called Dan on the cell phone, but I accidentally washed it yesterday and the microphone isn't working at the moment. At the gas station neither pump where I was parked would read my credit card so I had to go inside to pay. I was going to call on the pay phone, but the coin slot was jammed! I get there about 15 min late and was thankful he had waited on me.
It snowed last night, but was about 37F when we started so the trails were a little sloppy. I had signal with my GPS right before starting and then it stopped and never got a signal again. Ran on the Gans creek side first and I set the pace without my GPS for 7 miles. Dan set the pace for the last 9 miles on the Deer Run loop. I felt pretty good and overall a decent pace considering the conditions. Probably would not have been that fast on my own. Always good to have someone to help push the pace.
M1 - 9:52
M2 - 9:08
M3 - 9:02
M4 - 10:25
M5 - 9:18
M6 - 9:44
M7 - 8:45
M8 - 8:48
M9 - 9:34
M10 - 9:07
M11 - 9:00
M12 - 9:17
M13 - 8:54
M14 - 8:48
M15 - 9:04
M16 - 8:52
Running: 55.2.3 Mi - 7:30:14
Weights: 1 hr 28 min
YTD Running: 449.0
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, February 24, 2008
Sunday, February 17, 2008
2/11/08 - 2/17/08
This week I cut back mileage quite a bit after last week. I only exceeded my goal of 58 miles this week by 4 miles. I started the week off with feeling like I might be getting a cold on Monday. The whole time I felt like I was fighting it off and it was never bad enough that I had to take any medication. I felt completely over it by Friday.
Date: 2/11/2008 7:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:32
Pace: 8:38 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/12/2008 5:30 AM
Type: Easy
Course: President's Hill - A Route
Distance: 7.2 miles
Duration: 56:01
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 19° F
Notes: Ran up President's Hill, around Hearnes, and back down the hill. There was a light layer of snow on the trails, but not too bad to run. Kept a fairly easy pace for most of the run. We did get a little faster each mile.
1 - 9:15
2 - 7:53
3 - 7:54
4 - 7:47
5 - 7:26
6- 7:12
7 - 7:10
.2 - 1:21
Date: 2/12/2008 7:45 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 38:00
Weight: 154 lb
Date: 2/12/2008 9:00 PM
Type: Easy
Course: Treadmill
Distance: 6 miles
Duration: 50:45
Pace: 8:28 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 10/10, Effort: 4/10
Notes: Felt really good on the treadmill so went a little longer than usual.
Date: 2/14/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8.1 miles
Duration: 58:15
Pace: 7:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 30° F, Sunny, Windy
Notes: Ran with Dan and Darren. I have a slight cold, but felt good to run. Seems like the best medicine for a head cold is a run.
1 - 8:18
2 - 7:26
3 - 7:08
4 - 7:05
5 - 6:40
6 - 6:58
7 - 7:40
8 - 6:58
8.1 - 1:02
Date: 2/15/2008 9:30 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:28
Pace: 8:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 27° F, Sunny
Date: 2/16/2008 6:00 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:06:28
Pace: 7:55 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 27° F, Overcast
Date: 2/16/2008 8:15 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 1.5 miles
Duration: 13:38
Pace: 9:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 30° F, Overcast
Date: 2/16/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/17/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15.5 miles
Duration: 2:37:28
Pace: 10:10 / mile
Shoe: adidas Supernova
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 48° F, Rain, Windy
Notes: Ran first 6.5 miles alone in 1:13:24 (11:18/mi); At 8 am ran with Dan S., Dan H., Aaron, Maryanne, and Allan. Very muddy trails, lots of water, and lots of fun (at least with a group). Temperature dropped about 10 degrees and wind picked up before we finished. Last 9 miles, Dan led the way for a Deer Run loop and ran in 1:24:04 (9:21/mi). We kept a pretty good pace considering the lousy trail conditions and deep water crossings. This was definitely one of those runs where it was good to not be alone.
Running: 62.3 Mi - 8:52:35
Weights: 1 hr 21 min
YTD Running: 393.8
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: 2/11/2008 7:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:32
Pace: 8:38 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/12/2008 5:30 AM
Type: Easy
Course: President's Hill - A Route
Distance: 7.2 miles
Duration: 56:01
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 19° F
Notes: Ran up President's Hill, around Hearnes, and back down the hill. There was a light layer of snow on the trails, but not too bad to run. Kept a fairly easy pace for most of the run. We did get a little faster each mile.
1 - 9:15
2 - 7:53
3 - 7:54
4 - 7:47
5 - 7:26
6- 7:12
7 - 7:10
.2 - 1:21
Date: 2/12/2008 7:45 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 38:00
Weight: 154 lb
Date: 2/12/2008 9:00 PM
Type: Easy
Course: Treadmill
Distance: 6 miles
Duration: 50:45
Pace: 8:28 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 10/10, Effort: 4/10
Notes: Felt really good on the treadmill so went a little longer than usual.
Date: 2/14/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8.1 miles
Duration: 58:15
Pace: 7:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 30° F, Sunny, Windy
Notes: Ran with Dan and Darren. I have a slight cold, but felt good to run. Seems like the best medicine for a head cold is a run.
1 - 8:18
2 - 7:26
3 - 7:08
4 - 7:05
5 - 6:40
6 - 6:58
7 - 7:40
8 - 6:58
8.1 - 1:02
Date: 2/15/2008 9:30 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:28
Pace: 8:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 27° F, Sunny
Date: 2/16/2008 6:00 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:06:28
Pace: 7:55 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 27° F, Overcast
Date: 2/16/2008 8:15 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 1.5 miles
Duration: 13:38
Pace: 9:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 30° F, Overcast
Date: 2/16/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/17/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15.5 miles
Duration: 2:37:28
Pace: 10:10 / mile
Shoe: adidas Supernova
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 48° F, Rain, Windy
Notes: Ran first 6.5 miles alone in 1:13:24 (11:18/mi); At 8 am ran with Dan S., Dan H., Aaron, Maryanne, and Allan. Very muddy trails, lots of water, and lots of fun (at least with a group). Temperature dropped about 10 degrees and wind picked up before we finished. Last 9 miles, Dan led the way for a Deer Run loop and ran in 1:24:04 (9:21/mi). We kept a pretty good pace considering the lousy trail conditions and deep water crossings. This was definitely one of those runs where it was good to not be alone.
Running: 62.3 Mi - 8:52:35
Weights: 1 hr 21 min
YTD Running: 393.8
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, February 10, 2008
2/4/08 - 2/10/08
I increased mileage way too much this week. I guess my only excuse is the weather was so nice on Monday and I ran a few extra miles than planned on Saturday. This week is my highest mileage week ever and I only ran 5 days. Two days off seemed to work well. I took off Wed. and didn’t feel recovered Thur. morning but still had a decent run. I took off Fri and was ready for the two back to back long runs. Definitely will taper back the mileage this week or I’m afraid I might be risking injury. My legs are feeling very tired right now. I am planning for the next few weeks to run 58, 55, 50, 37 and then will be running the 3 Days of Syllamo (93 mile stage race) the next week.
Date: 2/4/2008 3:30 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10.1 miles
Duration: 1:37:39
Pace: 9:41 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 72° F, Sunny
Notes: Ran with Dan S. and Dan H. in very muddy conditions for 6.4 miles. Then ran with Dan S. for 3.7 more mostly in the grasslands. Felt good to actually sweat in the heat!
Date: 2/5/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 8 miles
Duration: 56:58
Pace: 7:08 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 36° F
Notes: Ran the Tripp 10K in reverse starting up a hill at 42:30 for 6.1 mi. Slowed down back at the parking lot and then added about 2 more miles on the MKT at a little slower pace. Phil passed me at about 4 mi and Dan caught up to me and ran about the last 1.5 mi together. I didn't have a light today and tough to see on Nifong and not much room to run on the shoulder in places.
Date: 2/5/2008 7:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:45
Pace: 8:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/5/2008 8:30 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Date: 2/7/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran with Dan today. Not feeling totally recovered but still a good run.
M1 - 8:21
M2 - 7:23
M3 - 7:30
M4 - 6:50
M5 - 7:15
M6 - 7:12
M7 - 7:08
M8 - 6:43
M8.1 - 1:04
Date: 2/7/2008 2:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:02
Pace: 9:01 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 38° F, Overcast
Notes: Very easy run with the dogs. Had to hose them off due to the messy roads.
Date: 2/7/2008 4:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 2/9/2008 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:43:22
Pace: 8:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 34° F
Notes: Ran last mile with Dan in 6:39.
Date: 2/9/2008 9:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 3 miles
Duration: 29:02
Pace: 9:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: Ran last 3 miles of Hugh's 20 miler.
Date: 2/10/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:01:46
Pace: 10:06 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 21° F, Sunny
Notes: Ran first 9 miles deer run loop with Dan at 8:48 pace. Then ran over on the Gans creek area 7 miles and 2 more on Devil's Ice box side. My pace really slowed down after awhile and took the uphills pretty slow since legs were tired. Overall felt pretty good, but legs didn't cooperate.
Running: 75.1 Mi - 10:58:10
Weights: 1 hr 16 min
YTD Running: 331.5
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: 2/4/2008 3:30 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10.1 miles
Duration: 1:37:39
Pace: 9:41 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 72° F, Sunny
Notes: Ran with Dan S. and Dan H. in very muddy conditions for 6.4 miles. Then ran with Dan S. for 3.7 more mostly in the grasslands. Felt good to actually sweat in the heat!
Date: 2/5/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 8 miles
Duration: 56:58
Pace: 7:08 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 36° F
Notes: Ran the Tripp 10K in reverse starting up a hill at 42:30 for 6.1 mi. Slowed down back at the parking lot and then added about 2 more miles on the MKT at a little slower pace. Phil passed me at about 4 mi and Dan caught up to me and ran about the last 1.5 mi together. I didn't have a light today and tough to see on Nifong and not much room to run on the shoulder in places.
Date: 2/5/2008 7:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:45
Pace: 8:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/5/2008 8:30 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Date: 2/7/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran with Dan today. Not feeling totally recovered but still a good run.
M1 - 8:21
M2 - 7:23
M3 - 7:30
M4 - 6:50
M5 - 7:15
M6 - 7:12
M7 - 7:08
M8 - 6:43
M8.1 - 1:04
Date: 2/7/2008 2:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:02
Pace: 9:01 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 38° F, Overcast
Notes: Very easy run with the dogs. Had to hose them off due to the messy roads.
Date: 2/7/2008 4:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 2/9/2008 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:43:22
Pace: 8:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 34° F
Notes: Ran last mile with Dan in 6:39.
Date: 2/9/2008 9:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 3 miles
Duration: 29:02
Pace: 9:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: Ran last 3 miles of Hugh's 20 miler.
Date: 2/10/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:01:46
Pace: 10:06 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 21° F, Sunny
Notes: Ran first 9 miles deer run loop with Dan at 8:48 pace. Then ran over on the Gans creek area 7 miles and 2 more on Devil's Ice box side. My pace really slowed down after awhile and took the uphills pretty slow since legs were tired. Overall felt pretty good, but legs didn't cooperate.
Running: 75.1 Mi - 10:58:10
Weights: 1 hr 16 min
YTD Running: 331.5
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, February 03, 2008
1/28/08 - 2/3/08 and Nut Race 5K
I only ran a couple more miles than last week, but a big very difference in how I felt this week. I had some really good runs and was very happy with my 5K performance yesterday. I’m pretty confident I will send in my registration for 3 days of Syllamo on next Monday. I’m going to see how training goes for the upcoming week. This week will be a peak mileage week and then gradually will taper back the mileage and hope the training was enough.
Date: 1/28/2008 7:30 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 32:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 1/29/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 57:11
Pace: 7:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 55° F
Notes: Fast run with Dan and Josh. Detour down Nifong and extended the course on MKT to make 8 miles. We kept getting faster with each mile. I have not run this fast since Jan 5th during the Runner's Choice. Things felt pretty good, but the recovery continues.
1- 8:22
2- 7:21
3- 7:18
4- 7:03
5- 7:08
6- 6:48
7- 6:23
8- 6:43
Date: 1/31/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 7.8 miles
Duration: 54:39
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 27° F
Notes: I was planning to run about 8 min pace today and take it easy. Then I started thinking about my form and something seemed to click. I started to pick up my feet more, stood up straighter, and pace improved without much additional effort. I started to just pull ahead of everyone. 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. 38 sec PR for this course. I hope it wasn't a fluke.
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
Date: 1/31/2008 8:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:29
Pace: 8:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 1/31/2008 9:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/1/2008 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/2/2008 7:15 AM
Type: Easy
Course: One Loop 10
Distance: 10.1 miles
Duration: 1:22:47
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 27° F, Sunny
Notes: Ran with Dan and Destiny. We were supposed to be taking it easy before the Nut Race 5K.
Date: 2/2/2008 9:00 AM
Type: Race
Course: Nut Race 5K
Distance: 3.1 miles
Duration: 19:02
Pace: 6:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Heart Rate: Average: 165
Misc: Quality: 10/10, Effort: 10/10
Weather: 39° F, Sunny
Notes: Ran 10 miles before the race at abut 8:12 pace which felt very easy. I still wasn't sure how I would do in the race. We had about 15 minutes after running the 10 miles. I forgot to bring water so was a little worried that I wasn't hydrated enough.
This course is almost 3 loops. We started off at a pretty fast pace going slightly downhill. I pulled ahead of Dan fairly early, but he was never far behind. First time up the hill didn't seem too bad. On the second loop, I felt myself slowing a bit on the hill, but once got back to the downhill, noticed Tony wasn't far ahead and caught up and passed him. This seemed to motivate him to speed up, but I stayed ahead all the way to mile 2 and back up the hill and then to mile 3.
At mile 3, he makes his move and sprints and passes me in the last 0.1 miles. We definitely pushed each other that last mile. He beat me by 7 seconds and we both ran fast times for that course. I had no idea I was so close to going under 19 min. This was one of my faster 5Ks and a PR for the course by 21 seconds. Dan was only 15 seconds behind me. Placed 4th in the 30-39 age group.
M1 - 6:02
M2 - 6:18
M3 - 6:08
M3.1 - 0:34
Date: 2/3/2008 6:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 19 miles
Duration: 3:26:47
Pace: 10:53 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 4/10
Weather: 23° F, Sunny
Notes: I started in the dark and actually too dark for the first 30 minutes. I was able to complete about 10 miles before everyone else showed up at 8. Ran with Anatolie, Andy, Dan H. Jeff, and Tony.
Ran at a slow pace and the entire run felt great. I felt like I could have kept going for at least a couple more hours.
Running: 56 Mi - 8:07:24
Weights: 1 hr 15 min
YTD Running: 256.4
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: 1/28/2008 7:30 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 32:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 1/29/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 57:11
Pace: 7:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 55° F
Notes: Fast run with Dan and Josh. Detour down Nifong and extended the course on MKT to make 8 miles. We kept getting faster with each mile. I have not run this fast since Jan 5th during the Runner's Choice. Things felt pretty good, but the recovery continues.
1- 8:22
2- 7:21
3- 7:18
4- 7:03
5- 7:08
6- 6:48
7- 6:23
8- 6:43
Date: 1/31/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 7.8 miles
Duration: 54:39
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 27° F
Notes: I was planning to run about 8 min pace today and take it easy. Then I started thinking about my form and something seemed to click. I started to pick up my feet more, stood up straighter, and pace improved without much additional effort. I started to just pull ahead of everyone. 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. 38 sec PR for this course. I hope it wasn't a fluke.
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
Date: 1/31/2008 8:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:29
Pace: 8:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 1/31/2008 9:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/1/2008 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/2/2008 7:15 AM
Type: Easy
Course: One Loop 10
Distance: 10.1 miles
Duration: 1:22:47
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 27° F, Sunny
Notes: Ran with Dan and Destiny. We were supposed to be taking it easy before the Nut Race 5K.
Date: 2/2/2008 9:00 AM
Type: Race
Course: Nut Race 5K
Distance: 3.1 miles
Duration: 19:02
Pace: 6:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Heart Rate: Average: 165
Misc: Quality: 10/10, Effort: 10/10
Weather: 39° F, Sunny
Notes: Ran 10 miles before the race at abut 8:12 pace which felt very easy. I still wasn't sure how I would do in the race. We had about 15 minutes after running the 10 miles. I forgot to bring water so was a little worried that I wasn't hydrated enough.
This course is almost 3 loops. We started off at a pretty fast pace going slightly downhill. I pulled ahead of Dan fairly early, but he was never far behind. First time up the hill didn't seem too bad. On the second loop, I felt myself slowing a bit on the hill, but once got back to the downhill, noticed Tony wasn't far ahead and caught up and passed him. This seemed to motivate him to speed up, but I stayed ahead all the way to mile 2 and back up the hill and then to mile 3.
At mile 3, he makes his move and sprints and passes me in the last 0.1 miles. We definitely pushed each other that last mile. He beat me by 7 seconds and we both ran fast times for that course. I had no idea I was so close to going under 19 min. This was one of my faster 5Ks and a PR for the course by 21 seconds. Dan was only 15 seconds behind me. Placed 4th in the 30-39 age group.
M1 - 6:02
M2 - 6:18
M3 - 6:08
M3.1 - 0:34
Date: 2/3/2008 6:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 19 miles
Duration: 3:26:47
Pace: 10:53 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 4/10
Weather: 23° F, Sunny
Notes: I started in the dark and actually too dark for the first 30 minutes. I was able to complete about 10 miles before everyone else showed up at 8. Ran with Anatolie, Andy, Dan H. Jeff, and Tony.
Ran at a slow pace and the entire run felt great. I felt like I could have kept going for at least a couple more hours.
Running: 56 Mi - 8:07:24
Weights: 1 hr 15 min
YTD Running: 256.4
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
Thursday, January 31, 2008
Breakthrough Run - I found a mantra?
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!
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!
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.
Sunday, December 30, 2007
12/24 - 12/30
Date: 12/24/2007 1:07 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 52:00
Weight: 157 lb
Misc: Quality: 8/10, Effort: 9/10
Date: 12/25/2007 7:00 AM
Type: Tempo
Course: Miscellaneous Route
Distance: 11.3 miles
Duration: 1:27:27
Pace: 7:45 / mile
Shoe: Mizuno Alchemy
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 25° F, Sunny
Notes: 1st 7.3 mi at 7:41 pace and last 4 at 7:52/mi
Date: 12/27/2007 5:30 AM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 59:57
Pace: 8:07 / mile
Shoe: Mizuno Alchemy
Weight: 160 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 34° F
Date: 12/27/2007 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 54:00
Weight: 160 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 12/28/2007 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 31:41
Pace: 7:56 / mile
Shoe: Brooks Beast
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F
Date: 12/29/2007 6:00 AM
Type: Long
Course: Frostbite 14
Distance: 15 miles
Duration: 1:57:40
Pace: 7:51 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 24° F, Sunny, Windy
Date: 12/30/2007 7:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13 miles
Duration: 2:18:46
Pace: 10:41 / mile
Shoe: Mizuno Wave Ascend
Weight: 159 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Devil's Ice Box - one 7 mi loop & Gans Creek 6 mi
Running: 50.7 Mi - 7:15:31
Weights: 1 hr 46 min
YTD Running: 2562.8
I'm pretty happy with my running this week. Mileage has been much better for Nov/Dec than last year. I feel fine right now, but may have overdone it for the 5K tomorrow. However, I think I can probably beat my time of 20:43 last year.
December 31-First Night 5K
Jan 5 - Runner's Choice 20K
April 21-Boston Marathon
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 52:00
Weight: 157 lb
Misc: Quality: 8/10, Effort: 9/10
Date: 12/25/2007 7:00 AM
Type: Tempo
Course: Miscellaneous Route
Distance: 11.3 miles
Duration: 1:27:27
Pace: 7:45 / mile
Shoe: Mizuno Alchemy
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 25° F, Sunny
Notes: 1st 7.3 mi at 7:41 pace and last 4 at 7:52/mi
Date: 12/27/2007 5:30 AM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 59:57
Pace: 8:07 / mile
Shoe: Mizuno Alchemy
Weight: 160 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 34° F
Date: 12/27/2007 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 54:00
Weight: 160 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 12/28/2007 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 31:41
Pace: 7:56 / mile
Shoe: Brooks Beast
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F
Date: 12/29/2007 6:00 AM
Type: Long
Course: Frostbite 14
Distance: 15 miles
Duration: 1:57:40
Pace: 7:51 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 24° F, Sunny, Windy
Date: 12/30/2007 7:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13 miles
Duration: 2:18:46
Pace: 10:41 / mile
Shoe: Mizuno Wave Ascend
Weight: 159 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Devil's Ice Box - one 7 mi loop & Gans Creek 6 mi
Running: 50.7 Mi - 7:15:31
Weights: 1 hr 46 min
YTD Running: 2562.8
I'm pretty happy with my running this week. Mileage has been much better for Nov/Dec than last year. I feel fine right now, but may have overdone it for the 5K tomorrow. However, I think I can probably beat my time of 20:43 last year.
December 31-First Night 5K
Jan 5 - Runner's Choice 20K
April 21-Boston Marathon
Sunday, December 23, 2007
12/17 - 12/23
Date: 12/17/2007 8:23 PM
Type: Weight Training
Duration: 57:00
Misc: Quality: 9/10, Effort: 9/10
Notes: upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Date: 12/18/2007 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 44:06
Pace: 7:14 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 10/10, Effort: 9/10
Notes: Snow on the trail portion was packed but a little uneven. Felt very strong today.
Date: 12/20/2007 5:30 AM
Type: Tempo
Course: President's Hill - A Route
Distance: 7.6 miles
Duration: 55:08
Pace: 7:16 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 9/10, Effort: 9/10
Weather: 41° F
Date: 12/21/2007 3:00 PM
Type: Easy
Course: Rock Bridge Devil's Ice Box - 1 loop
Distance: 7 miles
Duration: 1:16:11
Pace: 10:53 / mile
Shoe: adidas Supernova
Misc: Quality: 7/10, Effort: 5/10
Weather: 52° F, Partly Cloudy
Notes: Trail very muddy and sloppy today. A little snow in places and a few branches in the way from ice storm.
Date: 12/22/2007 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:46:24
Pace: 8:20 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 50° F, Overcast
Notes: Long Run Lunatics long run to kick off Boston Marathon training. First loop 1:26. The 20 miles seemed to go by quickly on this pretty hilly course. Great run and seemed to go by quickly.
Date: 12/23/2007 8:15 AM
Type: Easy
Course: Oakland Church Loop
Distance: 10 miles
Duration: 1:31:22
Pace: 9:09 / mile
Shoe: adidas Supernova
Weight: 157 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 16° F, Sunny
Notes: Snowed 2 inches last night so had to deal with snow on the roads today, but it was a beautiful sunny morning for running. I actually felt like getting out even the the temp was 16F. First 3 miles were pretty slow at about 10 min/mile and the rest ran at low 8s to 9s depending on how well the road was cleared of ice and snow.
I’m now using RunningAhead.com to record my training as well as the Thinnman Log. The plan is to only use Running Ahead starting Jan 1.
Running: 50.7 Mi - 7:13:11
Weights: 57 min
YTD Running: 2512.1
December 31-First Night 5K
April 21-Boston Marathon
Type: Weight Training
Duration: 57:00
Misc: Quality: 9/10, Effort: 9/10
Notes: upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Date: 12/18/2007 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 44:06
Pace: 7:14 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 10/10, Effort: 9/10
Notes: Snow on the trail portion was packed but a little uneven. Felt very strong today.
Date: 12/20/2007 5:30 AM
Type: Tempo
Course: President's Hill - A Route
Distance: 7.6 miles
Duration: 55:08
Pace: 7:16 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 9/10, Effort: 9/10
Weather: 41° F
Date: 12/21/2007 3:00 PM
Type: Easy
Course: Rock Bridge Devil's Ice Box - 1 loop
Distance: 7 miles
Duration: 1:16:11
Pace: 10:53 / mile
Shoe: adidas Supernova
Misc: Quality: 7/10, Effort: 5/10
Weather: 52° F, Partly Cloudy
Notes: Trail very muddy and sloppy today. A little snow in places and a few branches in the way from ice storm.
Date: 12/22/2007 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:46:24
Pace: 8:20 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 50° F, Overcast
Notes: Long Run Lunatics long run to kick off Boston Marathon training. First loop 1:26. The 20 miles seemed to go by quickly on this pretty hilly course. Great run and seemed to go by quickly.
Date: 12/23/2007 8:15 AM
Type: Easy
Course: Oakland Church Loop
Distance: 10 miles
Duration: 1:31:22
Pace: 9:09 / mile
Shoe: adidas Supernova
Weight: 157 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 16° F, Sunny
Notes: Snowed 2 inches last night so had to deal with snow on the roads today, but it was a beautiful sunny morning for running. I actually felt like getting out even the the temp was 16F. First 3 miles were pretty slow at about 10 min/mile and the rest ran at low 8s to 9s depending on how well the road was cleared of ice and snow.
I’m now using RunningAhead.com to record my training as well as the Thinnman Log. The plan is to only use Running Ahead starting Jan 1.
Running: 50.7 Mi - 7:13:11
Weights: 57 min
YTD Running: 2512.1
December 31-First Night 5K
April 21-Boston Marathon
Monday, December 17, 2007
A Better Alternative to Cool Running/Active Trainer
For anyone that feels left out in the cold by Cool Running and Active Trainer, the site Running Ahead looks like a great alternative.
I've set it up and entered data for one week and I think it is a much better log than Cool Running. I found Cool Running to be more difficult than my Thinnman Spreadsheet that I've used for 3 years and was hesitant to switch. I was considering switching to Cool Running, but with the merger with Active Trainer, it looks like they have ruined a good training log. Also, the transition is not going smoothly and Active trainer charges for features that Cool Running provided free. Everyone seems to be confused and people that were switched to Active Trainer from Cool Running are finding other alternatives.
The Running Ahead site is more user-friendly and and has more useful features than Cool Running. Like Cool Running, it allows the user to enter different cross training activities. You can set up all of your running routes and even map them if you like. It would be nice if they would add a feature to import routes that are already mapped, but you could just put a link in the notes for each route. The shoe tracker will even let you enter previous mileage for a pair of shoes. It also will track PRs, graphs, export to Excel, has scripts to use to post data to a blog, and allows you to share your log with others by making it public.
The only thing I didn't like is when I selected their option for strength training it didn't allow me to enter the duration. I found a way around it by adding a new activity called weight training which will allow me to enter the duration. The activity called strength training they had set up was nice in that if you want to be really specific about your workout, you can enter each exercise, number of reps, and sets. It just needs a place to add duration.
If you want to switch to Running Ahead or some other log, you can download your data from Cool Running. It is pretty easy if you have a link where you have shared your log if you can't sign into Cool Running to do so. Once you can see your log, click on "Tools" and "Click here" which will save your file as a .cgi. Then you can send the file to Running Ahead and they will import into your User ID. If you want to view the file in Excel, first open Excel and then select File, open to select the .cgi file to import into Excel. Excel will walk you through the steps.
In the right column of my blog, you can see last week's workouts as well as the YTD (in the Running Ahead Log). In order to see my entire log, just click on the link below my distance totals.
I've set it up and entered data for one week and I think it is a much better log than Cool Running. I found Cool Running to be more difficult than my Thinnman Spreadsheet that I've used for 3 years and was hesitant to switch. I was considering switching to Cool Running, but with the merger with Active Trainer, it looks like they have ruined a good training log. Also, the transition is not going smoothly and Active trainer charges for features that Cool Running provided free. Everyone seems to be confused and people that were switched to Active Trainer from Cool Running are finding other alternatives.
The Running Ahead site is more user-friendly and and has more useful features than Cool Running. Like Cool Running, it allows the user to enter different cross training activities. You can set up all of your running routes and even map them if you like. It would be nice if they would add a feature to import routes that are already mapped, but you could just put a link in the notes for each route. The shoe tracker will even let you enter previous mileage for a pair of shoes. It also will track PRs, graphs, export to Excel, has scripts to use to post data to a blog, and allows you to share your log with others by making it public.
The only thing I didn't like is when I selected their option for strength training it didn't allow me to enter the duration. I found a way around it by adding a new activity called weight training which will allow me to enter the duration. The activity called strength training they had set up was nice in that if you want to be really specific about your workout, you can enter each exercise, number of reps, and sets. It just needs a place to add duration.
If you want to switch to Running Ahead or some other log, you can download your data from Cool Running. It is pretty easy if you have a link where you have shared your log if you can't sign into Cool Running to do so. Once you can see your log, click on "Tools" and "Click here" which will save your file as a .cgi. Then you can send the file to Running Ahead and they will import into your User ID. If you want to view the file in Excel, first open Excel and then select File, open to select the .cgi file to import into Excel. Excel will walk you through the steps.
In the right column of my blog, you can see last week's workouts as well as the YTD (in the Running Ahead Log). In order to see my entire log, just click on the link below my distance totals.
12/10/07 - 12/16/07
Mon- Rest
Tues- Snow/Ice Route, 6.2 mi, 44:59, 7:15/mi
We ran our snow/ice route that we used last year since the trail was too icy. Our courses always start on the trail and we connect to the roads, but we would have needed skis to use the trails. Near the last 2 miles it started to pour rain.
Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 49 min
Wed- Rest
Thurs- Diva - Roads, 7.1 mi, 50:44, 7:09/mi
We ran this route but didn't do the trail part due to ice. The funny thing about this route is that the group I have run with has never run it correctly. This time we ended up running a little further which was good since we cut off the trail part at the beginning.
Fri- Rest
Sat- Frostbite 14 (Long Run Lunatics), 14.4 mi, 2:06:47, 8:48/mi
Brett mapped out a course ahead of time that avoided the trails due to ice. Friday night it snowed and was still snowing at 5 am. Eight lunatics actually showed up to run in this winter wonderland. The temp didn't feel too bad, but it was difficult to get traction and push off. Often we were forced to move over to the shoulder by cars. People were not going to be stranded in their homes 2 weekends in a row so there was traffic and snow doesn't keep as many people off the road. Overall a good run, but pace was slowed due to the road conditions.
Sun- Oakland Church Loop & dogs, 14 mi, 2:08:10, 9:09/mi
This is the same routine I ran with Hugh last week, but the roads had been plowed so a little better than last week and almost 7 minutes faster.
Running: 41.7 mi
Weights: 49 min
YTD Running: 2461.4
December 31-First Night 5K
April 21-Boston Marathon
Tues- Snow/Ice Route, 6.2 mi, 44:59, 7:15/mi
We ran our snow/ice route that we used last year since the trail was too icy. Our courses always start on the trail and we connect to the roads, but we would have needed skis to use the trails. Near the last 2 miles it started to pour rain.
Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 49 min
Wed- Rest
Thurs- Diva - Roads, 7.1 mi, 50:44, 7:09/mi
We ran this route but didn't do the trail part due to ice. The funny thing about this route is that the group I have run with has never run it correctly. This time we ended up running a little further which was good since we cut off the trail part at the beginning.
Fri- Rest
Sat- Frostbite 14 (Long Run Lunatics), 14.4 mi, 2:06:47, 8:48/mi
Brett mapped out a course ahead of time that avoided the trails due to ice. Friday night it snowed and was still snowing at 5 am. Eight lunatics actually showed up to run in this winter wonderland. The temp didn't feel too bad, but it was difficult to get traction and push off. Often we were forced to move over to the shoulder by cars. People were not going to be stranded in their homes 2 weekends in a row so there was traffic and snow doesn't keep as many people off the road. Overall a good run, but pace was slowed due to the road conditions.
Sun- Oakland Church Loop & dogs, 14 mi, 2:08:10, 9:09/mi
This is the same routine I ran with Hugh last week, but the roads had been plowed so a little better than last week and almost 7 minutes faster.
Running: 41.7 mi
Weights: 49 min
YTD Running: 2461.4
December 31-First Night 5K
April 21-Boston Marathon
Sunday, December 09, 2007
12/3 - 12/9 & Cheese and Sauerkraut 10 miler
Mon- Rest
Tues- Dave’s Devil Run, 6.6 mi, 47:22, 7:11/mi
Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble, 58 min
Wed- Rest
Thurs- Rock Quarry, 7.8 mi, 1:02:52, 8:04/mi
Fri- Rest
Sat- Cheese and Sauerkraut 10 miler
This is a prediction race where the closest predictor wins cheese and the worst wins sauerkraut. Also, the race is run without watches. Woke up to rain, but it wasn’t quite freezing on the roads. Conditions were definitely better than the previous year when we had to run on treacherous snow on the trail portion. This year it was cold and windy, and drizzling. We took hot chocolate and sauerkraut brownies for everyone after the race.
I didn’t plan to break any records this year and predicted 1:12:30, which was a bit slower than my 1:07:17 PR in 2005. Phil predicted 1:10:00 and Tom predicted 1:09:30. Hugh predicted 1:25:00. Phil thought my prediction was a little slow but told him I would try to stay with him. I’ve been feeling sluggish lately and was thinking 7:15 miles sounded more reasonable.
We took off at what felt like a slow pace, but were ahead of everyone. After a couple miles the pace started to feel a little harder and we were heading into the wind for awhile. Then we had to go out and back on a portion of the road and back onto the trail to the start. They told us our time for the first loop was 33:26 which I am thinking is good, but didn’t know if I could keep up this pace.
I managed to stay with Phil until right before 8 miles, he started to pull ahead and Tom passed me. I could see them both ahead of me until the end but Tom did not pass Phil. My finishing time was 1:06:46 which is a new 10 mile PR for me by 31 seconds. Pace was 6:41/mi. All 3 of us had negative splits. Hugh finished in 1:17:46, a 3 min PR for him. We ran 2 more miles before everyone finished.
I was not the closest or worst predictor. In addition to hot chocolate and brownies, there was string cheese and Rueben sandwiches for all the runners. Just as we were getting ready to leave it started to rain harder so decided not to run anymore on Saturday.
Sun- Oakland Church Loop & dogs, 14 mi, 2:15:00, 9:39/mi
After ice/snow storm last night we made it out in the afternoon for a 4 mile dog run and then 10 more miles on mostly snow packed roads.
A bit of a cut back week for me with 3 days off and only 1 weight workout. I don’t really have a plan right now and will continue without a plan for a few more weeks.
Running: 40.4 mi
Weights: 58 min
YTD Running: 2419.7
December 31-First Night 5K
April 21-Boston Marathon
Tues- Dave’s Devil Run, 6.6 mi, 47:22, 7:11/mi
Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble, 58 min
Wed- Rest
Thurs- Rock Quarry, 7.8 mi, 1:02:52, 8:04/mi
Fri- Rest
Sat- Cheese and Sauerkraut 10 miler
This is a prediction race where the closest predictor wins cheese and the worst wins sauerkraut. Also, the race is run without watches. Woke up to rain, but it wasn’t quite freezing on the roads. Conditions were definitely better than the previous year when we had to run on treacherous snow on the trail portion. This year it was cold and windy, and drizzling. We took hot chocolate and sauerkraut brownies for everyone after the race.
I didn’t plan to break any records this year and predicted 1:12:30, which was a bit slower than my 1:07:17 PR in 2005. Phil predicted 1:10:00 and Tom predicted 1:09:30. Hugh predicted 1:25:00. Phil thought my prediction was a little slow but told him I would try to stay with him. I’ve been feeling sluggish lately and was thinking 7:15 miles sounded more reasonable.
We took off at what felt like a slow pace, but were ahead of everyone. After a couple miles the pace started to feel a little harder and we were heading into the wind for awhile. Then we had to go out and back on a portion of the road and back onto the trail to the start. They told us our time for the first loop was 33:26 which I am thinking is good, but didn’t know if I could keep up this pace.
I managed to stay with Phil until right before 8 miles, he started to pull ahead and Tom passed me. I could see them both ahead of me until the end but Tom did not pass Phil. My finishing time was 1:06:46 which is a new 10 mile PR for me by 31 seconds. Pace was 6:41/mi. All 3 of us had negative splits. Hugh finished in 1:17:46, a 3 min PR for him. We ran 2 more miles before everyone finished.
I was not the closest or worst predictor. In addition to hot chocolate and brownies, there was string cheese and Rueben sandwiches for all the runners. Just as we were getting ready to leave it started to rain harder so decided not to run anymore on Saturday.
Sun- Oakland Church Loop & dogs, 14 mi, 2:15:00, 9:39/mi
After ice/snow storm last night we made it out in the afternoon for a 4 mile dog run and then 10 more miles on mostly snow packed roads.
A bit of a cut back week for me with 3 days off and only 1 weight workout. I don’t really have a plan right now and will continue without a plan for a few more weeks.
Running: 40.4 mi
Weights: 58 min
YTD Running: 2419.7
December 31-First Night 5K
April 21-Boston Marathon
Sunday, December 02, 2007
11/26 - 12/2 & Jingle Bell 5K
Monday, November 26
- No workouts.
Tuesday, November 27
- RUNNING (Hugh's Hulen Hills at 05:30 am). 7 miles. Time: 50:27 (7:12/mile).
- Training run.
- Shoes: Mizuno Wave Alchemy2 (85.1 miles)
- NOTES: Run felt pretty good until the BIG hill and I couldn't keep up with all of my group.
- WEIGHT LIFTING at 7:45 pm. Time: 57:00
- Upper Lean 1.
- NOTES: (chest, shoulders, triceps), PT, & Wobble; Another really good weight workout.
Wednesday, November 28
- RUNNING (Home to Campus at 3:45 pm). 10.10 miles. Time: 1:27:38 (8:40/mile).
- Training run.
- Shoes: Mizuno Wave Alchemy2 (95.2 miles)
Thursday, November 29
- RUNNING (Mizzou Victory Run ). 6.60 miles. Time: 53:09 (8:03/mile).
- Training run.
- Shoes: Brooks Beast (26.7 miles)
- NOTES: This run took us past several MU icons to celebrate the victory over Kansas and hope for a victory over OK.
Friday, November 30
- No workouts.
Saturday, December 1
- Temp: 34
- RUNNING (Jingle Bell 5K ). 3.10 miles. Time: 20:15 (6:31/mile).
- Race.
- Shoes: Mizuno Wave Alchemy2 (98.3 miles)
- NOTES: This year we ran a new course that is a 5K certified course. I didn't feel it was going to be a great run for me. My legs didn't feel recovered from Wed 10 miler and still not feeling recovered from the Tues weight workout. It was raining and windy and I opted to wear shorts. For the first mile my legs felt almost numb and was running into the wind. I tried to stay with Darrin and Phil as long as possible, but had to let them go at about 1/2 mi. I knew I was really in trouble when Clint passed me before the end of the first mile, but I stayed close behind. My mile split was 6:30 which is more like my 10K pace.
I was passed by another runner shortly after the 1st mile. My second mile seemed to go pretty fast with a split of 6:18. Up the slight hill on 9th St in the 3rd mile I was gaining on Clint, but not close enough to pass. Once we turned onto 9th st right before the end of the 3rd mile, I decided to make my move and passed him. My last 0.1 was 51 sec for a total of 20:15, my slowest 5K time this year. I was soaked by the finish.
I placed 2nd of 9 runners in the 35-39 age group and 10th overall of 177 finishers. Hugh was 3rd in his age group and 20th overall in the 50-55 age group. - RUNNING (MKT at 10:15 am). 10 miles. Time: 1:27:45 (8:46/mile).
- Shoes: Mizuno Wave Alchemy2 (108.3 miles)
- NOTES: After the awards ceremony, it stopped raining. We headed to the MKT for a 10 miler and kept a very consistent pace. Ran negative split for the second half.
- WEIGHT LIFTING at 7:30 pm. Time: 52:00
- Upper Lean 2.
Sunday, December 2
- RUNNING (Rockbridge State Park at 07:30 am). 13.80 miles. Time: 2:23:53 (10:25/mile).
- Training run.
- Shoes: Mizuno Wave Ascend (trail) (18.8 miles)
- NOTES: Temp started out at 60F. I was just getting ready to start my run and Jeff W. showed up, and then Andy P. They were starting 1/2 hr earlier than the normal time so we took off for a short loop on the Devil's Ice Box side. When we got back to our cars, we picked up Mike D. and dog Riley. It was hot so Andy and me removed our shirt and Jeff put on a short sleeve. We ran over on the Gans Creek side. Mike D. departed us and we continued to run.
It started to thunder and then rain. We were several miles from our cars but were heading back for more water. Then it poured and Jeff set a faster pace. We were running like crazy with the leaves getting slushy and the dirt parts getting slicker. Somehow we all managed to stay on our feet.
By the time we got back to our cars, the rain had slowed so we took another short loop on the Devil's Ice box side splashing through the water and finished about 10 am. Shoes were thoroughly soaked.
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Sunday, November 25, 2007
11/19 - 11/25
Monday, November 19
- No workouts.
Tuesday, November 20
- RUNNING (Tripp 10K at 05:30 am). 6.10 miles. Time: 44:12 (7:14/mile).
- Training run.
- Weight: 157 Shoes: Brooks Beast (16.1 miles)
- WEIGHT LIFTING at 08:00 am. Time: 1:00:00
- Upper Bulk 1.
- NOTES: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Wednesday, November 21
- No workouts.
Thursday, November 22
- RUNNING (MKT at 07:00 am). 4.50 miles. Time: 39:42 (8:49/mile).
- Training run.
- Weight: 157 Shoes: Mizuno Wave Alchemy2 (53.9 miles)
- NOTES: Ran easy and ate a cinnamon roll and apple juice before heading to the Pie Run.
- RUNNING (Thanksgiving Day Pie Run at 09:00 am). 10 km. Time: 39:57 (6:25/mile).
- Race.
- Weight: 157 Shoes: Mizuno Wave Alchemy2 (60.1 miles)
- NOTES: We got up and went to run 4.5 miles with the Tu/Th group which met at 7 am instead of 5:30. At about 8 am we took off for the drive to Jefferson City. Got out of the car and felt colder there due to the wind.
This year we used the new certified course which is still just as flat as the old course. 5 and 10K started at the same point. I started out fast sub-6 min on GPS behind Bill & Matt. Legs immediately did not feel good and probably from starting out too fast. Decided I better slow down to no faster than 6:15, but legs still didn't feel very fresh. I settled in behind another runner, Dana, and my first 3 mi were at just under 19 min. I had a guy fly by me and sped up a little and passed Dana. Miles 4 - 5 were into the wind and I was wishing I had run the 5K. I was slowing down and Dana passed me but I sped up a little. Once I hit 6 miles, I noticed I had a chance at finishing under 40 minutes, I gave all I had and finished 39:57 which is a new 10K PR for me. Surprising result considering I didn't feel great and glad for this race to be over.
Splits were: M1-6:16, M2-6:22, M3-6:22, M4-6:18, M5-6:36, M6-6:25, M6.2-1:37.
Hugh finished 22:01 in the 5K and 2nd in the 50 - 59 age group. The 30-39 10K was quite competitive and I finished 5th in my age group.
Friday, November 23
- RUNNING (Doe Brook/Oakland w/dogs at 11:15 am). 4 miles. Time: 34:57 (8:44/mile).
- Training run.
- Weight: 159 Shoes: Brooks Beast (20.1 miles)
Saturday, November 24
- RUNNING (LRL-18 is enough at 06:30 am). 18 miles. Time: 2:30:36 (8:22/mile).
- Training run.
- Weight: 159 Shoes: Mizuno Wave Alchemy2 (78.1 miles)
- NOTES: Run felt good and didn't seem like I had run 18 miles. We started out slower and gradually the pace got faster.
- WEIGHT LIFTING at 06:45 am. Time: 44:00
- Upper Bulk 2.
- NOTES: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Sunday, November 25
- RUNNING (Rock Bridge State Park - Devil's Ice Box and Gans Creek ). 12 miles. Time: 2:14:39 (11:13/mile).
- Training run.
- Shoes: Adidas SuperNova (trail) (12.0 miles)
- NOTES: Nice slow trail run.
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Sunday, November 18, 2007
11/12 - 11/18
Not a very good week of running for me. I've been dealing with a slight cold since Friday, not sleeping well, and not a much motivation.
Andy & Lulu
Hugh, Bruno, and Rusty
Hugh with his window weight XCX 1st place award
Andy
More pics:
here
Monday, November 12
- No workouts.
Tuesday, November 13
- RUNNING (President's Hill at 05:30 am). 7.60 miles. Time: 55:34 (7:18/mile).
- Training run.
- Weight: 157
Shoes: Mizuno Wave Alchemy2 (31.5 miles) - WEIGHT LIFTING at 7:45 pm. Time: 58:00
- Upper Lean 1.
Wednesday, November 14
- No workouts.
Thursday, November 15
- RUNNING (3 Diner Run at 05:30 am). 7.90 miles. Time: 55:02 (6:57/mile).
- Training run.
- Weight: 160 Shoes: Mizuno Wave Alchemy2 (39.4 miles)
- WEIGHT LIFTING at 8:30 pm. Time: 53:00
- Upper Lean 2.
Friday, November 16
- No workouts.
Saturday, November 17
- RUNNING (Cross Country Extreme ). 5 miles. Time: 42:00 (8:24/mile).
- Race.
- Weight: 160 Shoes: Mizuno Wave Ascend (trail) (5.0 miles)
- NOTES: Low pressure fun run. I'm not even sure of the time or distance. I dressed as a tuxedo cat and Hugh dressed as a dog. New to the race this year was crawling under some twine about a foot high obstacles while fireworks were being set off over us. Lots of smoke so difficult to see. Other obstacles on the course too. A couple of guys with chainsaws chasing people. The big round bales of hay we ran over had "scary" creatures. This was a tough course and then we had to do most of it again other than breathing fireworks smoke. The cat costume was a bit hot for the weather. I didn't place in my age group, but Hugh placed first in the 50 - 59.
Andy & Lulu
Hugh, Bruno, and Rusty
Hugh with his window weight XCX 1st place award
AndyMore pics:
here
Sunday, November 18
- RUNNING (MU Rec Trail ).
- Training run.
- RUNNING (MU Rec Trail ). 10 miles. Time: 1:26:39 (8:39/mile).
- Training run.
- Shoes: Mizuno Wave Alchemy2 (49.4 miles)
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Sunday, November 11, 2007
Training 11/5 - 11/11 & Cranberry Crawl 10K+
I'm trying out the Cool Running Log since this will make it a lot easier to post training to this blog. If it works out I will continue to repost my training here. I'm not sure if I will continue to use or not since the Cool Running log is transitioning over to Active Trainer soon. So far I like the Cool Running log, but I'm not sure if the Active log will have the same features free of charge. Hopefully, Active will retain the same format as Cool Running. Until Dec 31, I plan to use both the Thinmann and Cool Running or Active Trainer Log.
Monday, November 5
- No workouts.
Tuesday, November 6
- RUNNING (Diva Run at 05:30 am). 7.40 miles. Time: 53:59 (7:17/mile).
- Training run.
- Weight: 158 Shoes: Mizuno Wave Alchemy2 (7.4 miles)
- NOTES: Effort felt a little too hard at first, but by the end of the run felt great.
Wednesday, November 7
- No workouts.
Thursday, November 8
- RUNNING (MKT Bridge at 05:30 am). 7.80 miles. Time: 56:52 (7:17/mile).
- Intervals.
- Weight: 158 Shoes: Mizuno Wave Alchemy1 (7.8 miles)
- NOTES: I hadn't done one of these workouts in awhile. I was able to push hard on all of the intervals and stay with the group. Also, my recoveries seemed to be easier than usual and ran faster recoveries.
- WEIGHT LIFTING at 8:00 pm. Time: 1:00:00
- Upper Bulk 1.
- Weight: 158
- NOTES: Easing back into my regular routine. I did combine both of my workouts and did only 1 set since I didn't do a weight workout on Tuesday.
upper bulk #1 (chest, shoulders, triceps) & upper bulk #2 (Back/Biceps/Abs), PT, & Wobble board
Friday, November 9
- No workouts.
Saturday, November 10
sun Temp: 37
- RUNNING (Cranberry Crawl at 08:00 am). 6.50 miles. Time: 43:57 (6:45/mile).
- Race.
- Weight: 157 Shoes: Mizuno Wave Alchemy2 (13.9 miles)
- NOTES: I ran the first loop in 20:05 and on the second loop made a wrong turn at one of the intersections. Stopped and asked a volunteer, and made the correction but ran extra 0.3 miles. From this point, I didn't run as hard. Very frustrating, but I didn't remember which way we went earlier and there was no one at the intersection and no arrow. I think I would have run under 41.
Overall though still not a bad placing (7th of 35) for making a wrong turn and delaying my finish by about 3 minutes. No big deal either since very doubtful I was going to PR on this kind of challenging course. - RUNNING (Dog Run - Oakland at 10:00 am). 4 miles. Time: 35:27 (8:51/mile).
- Recovery Run.
- Weight: 157 Shoes: Mizuno Wave Alchemy2 (17.9 miles)
- NOTES: Temps were warming up but the dogs ran pretty hard.
- RUNNING (Kempers ). 6 miles. Time: 52:44 (8:47/mile).
- Weight: 157 Shoes: Mizuno Wave Alchemy2 (23.9 miles)
- NOTES: Dropped the dogs off and continued run with Hugh.
Sunday, November 11
- RUNNING (Silver Creek at 08:15 am). 10 miles. Time: 1:38:26 (9:50/mile).
- Recovery Run.
- Weight: 157 Shoes: Brooks Beast (10.0 miles)
- NOTES: This run was difficult (sore and tired), but did run the last mile with a lot of up hill at an 8-something pace.
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