Good week with lots of hills and a great long run. Wish I could have run a little more but this seems manageable right now.
Date: 6/16/2008 6:20 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 36:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (151.25 - 6/6/6)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (51.25 - 12/12)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (127.5 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (71.25 - 6/6/6)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (35 - 12/12)
Stability Ball Crunch (25lb - 60/60 alt/50)
PT Exercises/Stretches
Date: 6/17/2008 5:30 AM
Type: Hill
Course: Jaira's Jaunt - A Route
Distance: 8 miles
Duration: 57:40
Pace: 7:13 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 57° F, Sunny
Notes: After the first mile today I picked up the pace since I was ready to run. The temp was cool and I had a good night's sleep. Dan caught up to me after mile 2 and we ran together the rest of the way. We kept checking to see how close the group behind us. In the last half mile, Matt Dreier and Mark Keyes catch up to us and Mark passes us. Then he slows down. We extended the run to 8 miles up Forum. I felt really good today with no tiredness or body part issues. This was a hilly course and we ran it well.
m1 - 8:40
m2 - 7:47
m3 - 7:23
m4 - 7:12
m5 - 6:54
m6 -6:50
m7 - 6:15
m8 - 6:36
Date: 6/17/2008 5:05 PM
Type: Easy
Course: Grindstone
Distance: 5 miles
Duration: 41:45
Pace: 8:21 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 82° F, Sunny
Notes: Ran with Dan after work for an easy recovery run. The weather was nice and it was good to get some extra miles today. We took it easy since we ran hard this morning and Dan also has been having some pain in his left foot. Good conversation and company as usual. Hugh ran home from work and got some extra miles.
m1 - 8:49
m2 - 8:16
m3 - 8:23
m4 - 8:17
m5 - 7:58
Date: 6/18/2008 5:00 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: I'm impressed my weights are continuing to go up again. I seem to be making a little progress every week.
Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/12)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (111.25 - 6/6/6)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (61.25 - 6/6/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (26.25 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (55 - 20)
Pull-ups - 4 types (7/7/7/7)
Dips (12/10/10)
PT Exercises/Stretches
Date: 6/18/2008 5:10 PM
Type: Interval
Course: Newman Intervals
Distance: 8.24 miles
Duration: 59:50
Pace: 7:16 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 82° F, Sunny
Notes: Met with Dan to run intervals. First one felt pretty easy. The rest felt increasingly difficult but probably could have pushed just a little harder. My goal for next time will be 6 minutes.
Statistics: Calories: 960
VO2 Max: 46.1
Intervals (Mile Interval)
Type Distance Time Total Pace Notes
Recovery 1.35 Mi 11:00 11:00 8:09 warm up
Interval 1 Mi 6:05 17:05 6:05 Goal 6:15
Recovery 0.5 Mi 4:05 21:10 8:10
Interval 1 Mi 6:12 27:22 6:12 Goal 6:15
Recovery 0.5 Mi 4:24 31:46 8:48
Interval 1 Mi 6:07 37:53 6:07 Goal 6:15
Recovery 0.5 Mi 4:20 42:13 8:40
Interval 1 Mi 6:04 48:17 6:04 Goal 6:15
Recovery 1.39 Mi 11:33 59:50 8:19
Date: 6/19/2008 5:30 AM
Type: Hill
Course: Miscellaneous Route
Distance: 9.3 miles
Duration: 1:13:58
Pace: 7:58 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 62° F, Sunny
Notes: Today we ran to the golf course and ran on the perimeter which is a very hilly course. This run was in honor of Munashe who was required to carry some sort of stick as a weapon against predators. I hung back at the beginning. and eventually sped up and passed everyone except stayed behind James. The pack I was with ran around 2 times and then headed to the trail. Brad Miller was sticking to me like glue until the 2.0 marker and then Munashe passed and I stuck with him until the end.
Then that was only 4.8 miles so I extended the hilly route going on Katy Ln, Martinshire, Chapel Hill, and Grant. I was hoping to run a loop but was running out of time so turned around and went Chapel Hill, Forum, and back to trail.
This was kind of a crazy run today but a good hill workout.
m 1 & 2 - 16:59 (My GPS didn't work at beginning and then started working. Dan H. told me I was 1 mile off)
m 3 - 7:19
m4 - 7:37
m5 - 6:32 (catching Munashe)
m6 - 8:27
m7 - 8:27
m8 - 8:12
m9 - 8:12
0.3 - 2:10
Date: 6/21/2008 5:35 AM
Type: Long
Course: Two Loop Twenty
Distance: 21 miles
Duration: 2:36:30
Pace: 7:28 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 65° F, Sunny
Notes: Ran the two loop twenty today, but we did the second loop which is more hilly first. I immediately kept pace with Destiny and we got off to a pretty fast warm-up mile. We had to take a little detour to avoid the construction on part of Stewart Rd. We took a detour that wasn't out of our way and she stopped at Starbucks briefly to use the restroom and I waited and we got right back on pace. I was feeling like I could use a restroom, but couldn't go in without a shirt. Then we got to Hospital Dr and more construction. Destiny spotted a port-a-potty and thought she better stop again, but it was behind a fence. We found another area under construction with one and just went under the yellow tape. We actually were supposed to run down this road but it was fenced off so we had to figure out how to get back on course. This likely added a half mile. About 1 mi from the end she thought she needed a restroom and I was getting to that point too. She had me go ahead and walked a bit. About a half mile before the next restroom and our cars I had to stop and walk a few seconds and then ran again and just barely made it. I even forgot to stop my watch in the restroom which I guess was 2:54.
I had drank almost all of my Nunn on the first loop. I rehydrated and had an Accel and we were ready for the second loop. Hugh was coming in from the first loop just as we were leaving. Still a few hills, but not quite as bad. At about mile 16.5 Destiny tells me to go ahead since she is in need of a bathroom so I finish on my own. I picked up the pace in the last mile and was at 20.5 mi at my car so added another half mile to make it 21 miles. Destiny finished not far behind me but she had turned around and came back a different way. Brett and Dale came in while I was waiting for Hugh. Hugh ended up taking the trail spur back to the start which he thought was shorter and ended up being longer so he ran 21.5 miles.
This was a good run. Missed having Dan run with us today but he was going to run a 5K in Fulton if his foot felt okay. I found myself picking up the pace early in the second loop and tried to hold back to about 7:30. For this hilly course, 7:28 just seems fast for a training run. This has been a good week for hills.
m1 - 8:10
m2 - 7:19
m3 - 7:30
m4 - 7:22
m5 - 7:37
m6 - 7:22
m7 - 7:16
m8 - 7:05
m8.63 - 4:30 (I hit something wrong here and miles started splitting at 0.65)
m9.65 - 7:22
m10.65 - 7:18
m11.65 - 7:44
m12.65 - 7:26
m13.65 - 7:40
m14.65 - 7:37
m15.65 - 7:22
m16.65 - 7:40
m17.65 - 7:26
m18.65 - 7:37
m19.65 - 7:26
m20.65 - 6:50
m21.0 - 2:45
Date: 6/21/2008 7:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 4 miles
Duration: 34:07
Pace: 8:32 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 9/10, Effort: 1/10
Weather: 78° F, Sunny
Notes: Ran with Hugh, Dan, Copper, Tanner, Bruno and Rusty. This week even Hugh and Rusty ran with us. Rusty's leg is better and he was aching to run when we got there. Very impatient and barking at us to get going. I started out with Rusty and we started just a little too fast to get me moving after a 21 miler today. After the initial start, it turned out to be an enjoyable run, but Bruno was pulling Hugh so I took both dogs for awhile.
We stopped at their creek for drinks and for Bruno to cool off. After finishing Rusty is very ready to go to the pond. We are seeing a lot of the same dogs here every Sat. night. Tanner and Copper shared their squeaky toy with Rusty and Bruno so all dogs got to fetch in the water. We will keep a Frisbee in the car from now on so I don't forget to bring it.
After the pond, we all went to Jason's and this week we just ordered 1 pup cup for each 2 dogs with an extra cup. This was a fun outing as usual. Hopefully, the dogs will sleep well tonight.
m1 - 8:26
m2 - 8:44
m3 - 8:39
m4 - 8:16
Date: 6/22/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 9.5 miles
Duration: 1:24:24
Pace: 8:54 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 85° F, Sunny
Notes: Ran with Dan at Rock Bridge. We ran 5 on the Deer run side and 4.5 on the Gans creek side. The trails were in pretty good shape and not too muddy today. The Gans creek didn't seem as bad as last week, but we did avoid some of the areas we ran last week. Still had to run through the tall grass.
m1 - 8:48 m6 - 9:19
m2 - 9:22 m7 - 9:33
m3 - 9:17 m8 - 9:53
m4 - 8:20 m9 - 8:02
m5 - 8:00 .5 - 3:48 (7:34 pace)
Running: 65.0 - 8:28:14
Weights: 1 hr 19 min (2 workouts)
MTD Running: 213.4 mi
YTD Running: 1491.0 mi
July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Thursday, June 26, 2008
Monday, June 16, 2008
6/9/08 - 6/15/08
I cut back the mileage slightly this week. By Friday, I was feeling pretty tired and slept in rather than doing my morning weight workout. I ended up not running that day either. I had gone 10 days without a day off so I think I needed a rest day.
This was another good week of running with no calf problems. Strength feels 100%. Saturday we had a successful Heart of America training run. Even one of the local papers took an interest in our Marathon Training Run.
Date: 6/9/2008 5:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 32:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (150 - 6/6/6)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (50 - 12/12)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (126.25 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (70 - 6/6/6)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (35 - 12/12)
Stability Ball Crunch (25 lb - 50/50 alt/40)
PT Exercises/Stretches
Date: 6/9/2008 6:00 PM
Type: Easy
Course: Clay's Fork
Distance: 6 miles
Duration: 52:26
Pace: 8:45 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 7/10, Effort: 2/10
Weather: 70° F, Rain
Notes: Ran with Hugh and we had to sneak out of the house to run. I didn't think Rusty should run yet since he was lightly putting weight on the back leg which is a great improvement. We could hear Bruno barking all the way down the driveway as we were leaving. The roads were a big mess from the rain and it started raining again when we went out to run. It rained the entire run. I ran Hugh's pace and just had an easy run trying to focus on form.
Date: 6/10/2008 5:30 AM
Type: Easy
Course: Diva - A Route
Distance: 8.17 miles
Duration: 59:36
Pace: 7:18 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 64° F, Humid
Notes: Much cooler this morning which felt great, but humid. Ran with Dan the entire run. We were passed by quite a few people. Then when we make a wrong turn on the course which isn't unusual for this course. Even without other people around the pace picked up and somehow we kept it up until the end which was okay since at this point I was feeling better. I still didn't feel like I pushed it too hard though since we ran the last half harder than the first.
m1 - 8:39
m2 - 7:47
m3 - 7:22
m4 - 7:26
m5 - 6:50
m6 - 7:01
m7 - 6:58
m8 - 6:29
0.17 - 1:01
Date: 6/11/2008 5:05 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 42:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/11)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (110 - 6/6/6)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (60 - 6/6/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (25 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (52.5 - 20)
Pull-ups - 4 types (10/6/6/6)
Dips (12/9/9)
PT Exercises/Stretches
Date: 6/11/2008 5:10 AM
Type: Track Nite
Course: Track Nite
Distance: 6 miles
Duration: 43:32
Pace: 7:16 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 86° F, Sunny
Notes: Dan and I decided to run track night Hugh did his own run. Workout was pretty light compared to what we did on the trail last week. I managed to record the important splits, but didn't get everything. The GPS receiver kept bouncing out of my shorts tonight. Okay workout, but felt like I could have done more. Hopefully, I will feel like running tomorrow morning. We didn't run very many but ran them hard enough. I think I managed the 400s at about mile pace and the 1200 m was about 5K pace.
warm up - 2.75 mi - 22:30
4 - 100s
400 m - 1:13
400 m - 1:20
1200 m - 4:31
400 m - 1:22
400 m - 1:19
cool down
Date: 6/12/2008 5:30 AM
Type: Hill
Course: Don's 3 - Diner - A Route
Distance: 9 miles
Duration: 1:05:55
Pace: 7:20 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 77° F, Sunny
Notes: Scheduled run today was bridge and back with half mile intervals and Dan wanted to run the Diner route. Anything to not run on the trail was find with me. From our splits I think we ran this pretty well with the negative splits even though I was feeling tired. I think I just need some sleep since otherwise I am running well. A day off running might be good too. We added a little distance and when we got back to trail were at 8.7 mi so we went for 9 mi since we were so close. My GPS didn't work the first 1.3 miles so used Dan's splits.
m1 - 8:06
m2 - 7:38
m3 - 7:22
m4 - 7:21
m5 - 7:11
m6 - 7:18
m7 - 7:05
m8 - 7:05
m9 - 6:41
Date: 6/14/2008 6:06 AM
Type: Long
Course: Heart of America Course Training
Distance: 19 miles
Duration: 2:25:56
Pace: 7:41 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 62° F, Humid
Notes: Ran down to the river bottom mostly with Dan, Destiny, and Allan. We stopped at our first water stop at 5.4 miles. Then we turned onto Dothage Rd due to flooding on the actual course. Destiny and I flew down the hill on Dothage and got a bit ahead of Allan and Dan. We had a bonus uphill on Dothage that was a bit challenging.
Destiny and I stopped for water before Easley Hill and waited for Dan and Allan. We waited a little longer than expected since they had ran back a bit to check on other runners. Then we all headed up the hill. I decided to run the hill which I am not sure was the smart thing to do, but wanted to get it over with. Allan had stopped again for water at the top so Dan, Destiny, and I continued together on the course. I felt good for most of this run and the other hills didn't seem too bad.
This is the fastest pace I have ever run a training run on this course so definitely helped to have others to run it with. This pace was only 5 seconds slower than my pace in 2004 when I ran the marathon for the first time. Amazing since it didn't seem that hard today.
m1 - 8:15...........m11 - 8:44 (Easley Hill)
m2 - 7:44...........m12 -7:51
m3 - 7:55...........m13 - 7:33
m4 - 7:40...........m14 - 7:23
m5 - 7:44...........m15 - 7:40
m6 - 8:03...........m16 - 7:23
m7 - 7:40...........m17 - 7:20
m8 - 7:15...........m18 - 7:30
m9 - 7:51...........m19 - 7:01
m10 - 7:19
Date: 6/14/2008 7:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 4 miles
Duration: 34:23
Pace: 8:36 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 86° F, Sunny
Notes: Ran with Dan, Copper, Tanner, and Bruno. Hugh took Rusty for a walk and over to the pond since Rusty's leg still isn't 100% so thought it best he didn't run. Dogs had a good run with Bruno pulling me to the left all the way. We let them get a drink out of the creek during the run and then joined Rusty and Hugh in the pond. Rusty seemed to never grow tired of fetching the frisbee out of the water. By the time we were done, we were nice and wet from the dogs using their tails to sprinkle us with water.
The fun was not over and all went to Jason's and had concretes and the dogs had doggy cups. Humans and dogs had a great time.
m1 - 8:20
m2 - 8:22
m3 - 8:51
m4 - 8:48
Date: 6/15/2008 7:25 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 12 miles
Duration: 1:53:52
Pace: 9:30 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 70° F, Sunny
Notes: Due to Father's Day activities, I met Dan S. for a morning run rather than afternoon. I arrived about 7:17 am and Dan H. was there and didn't even realize we were meeting for a run. Dan S. arrived a few minutes later. We all ran together over on the Gans Creek side. The parts of the trail that weren't overgrown were nice. I really don't enjoy running in the parts where the grass is tall and I'm getting brushed by the vegetation. It all makes me itch and something we got into made my right leg burn for awhile. I'm not sure how but we ended up with about a 6.5 mi run. We ran the first part pretty slow, mostly 10+ min miles and mile 6 ran in 7:29. GPS didn't work from 6.5 mi - 7 mi.
Dan S. and I rounded off to 7 miles and then he had to leave. With the GPS working again, I continued on the Deer Run route and ran an additional 5 miles mostly at a 9-something pace. Enjoyed this side more since no vegetation but missed having someone to run with. It was a nice easy recovery run for me.
After finishing I got into the creek and washed off. I seemed to have mostly escaped the ticks and only found 2. I waited a few minutes and Jeff and Allan came in from their run they had started at 8 am.
Running: 64.2 - 8:35:40
Weights: 1 hr 17 min (2 workouts)
MTD Running: 148.4 mi
YTD Running: 1426.0 mi
July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
This was another good week of running with no calf problems. Strength feels 100%. Saturday we had a successful Heart of America training run. Even one of the local papers took an interest in our Marathon Training Run.
Date: 6/9/2008 5:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 32:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (150 - 6/6/6)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (50 - 12/12)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (126.25 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (70 - 6/6/6)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (35 - 12/12)
Stability Ball Crunch (25 lb - 50/50 alt/40)
PT Exercises/Stretches
Date: 6/9/2008 6:00 PM
Type: Easy
Course: Clay's Fork
Distance: 6 miles
Duration: 52:26
Pace: 8:45 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 7/10, Effort: 2/10
Weather: 70° F, Rain
Notes: Ran with Hugh and we had to sneak out of the house to run. I didn't think Rusty should run yet since he was lightly putting weight on the back leg which is a great improvement. We could hear Bruno barking all the way down the driveway as we were leaving. The roads were a big mess from the rain and it started raining again when we went out to run. It rained the entire run. I ran Hugh's pace and just had an easy run trying to focus on form.
Date: 6/10/2008 5:30 AM
Type: Easy
Course: Diva - A Route
Distance: 8.17 miles
Duration: 59:36
Pace: 7:18 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 64° F, Humid
Notes: Much cooler this morning which felt great, but humid. Ran with Dan the entire run. We were passed by quite a few people. Then when we make a wrong turn on the course which isn't unusual for this course. Even without other people around the pace picked up and somehow we kept it up until the end which was okay since at this point I was feeling better. I still didn't feel like I pushed it too hard though since we ran the last half harder than the first.
m1 - 8:39
m2 - 7:47
m3 - 7:22
m4 - 7:26
m5 - 6:50
m6 - 7:01
m7 - 6:58
m8 - 6:29
0.17 - 1:01
Date: 6/11/2008 5:05 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 42:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/11)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (110 - 6/6/6)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (60 - 6/6/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (25 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (52.5 - 20)
Pull-ups - 4 types (10/6/6/6)
Dips (12/9/9)
PT Exercises/Stretches
Date: 6/11/2008 5:10 AM
Type: Track Nite
Course: Track Nite
Distance: 6 miles
Duration: 43:32
Pace: 7:16 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 86° F, Sunny
Notes: Dan and I decided to run track night Hugh did his own run. Workout was pretty light compared to what we did on the trail last week. I managed to record the important splits, but didn't get everything. The GPS receiver kept bouncing out of my shorts tonight. Okay workout, but felt like I could have done more. Hopefully, I will feel like running tomorrow morning. We didn't run very many but ran them hard enough. I think I managed the 400s at about mile pace and the 1200 m was about 5K pace.
warm up - 2.75 mi - 22:30
4 - 100s
400 m - 1:13
400 m - 1:20
1200 m - 4:31
400 m - 1:22
400 m - 1:19
cool down
Date: 6/12/2008 5:30 AM
Type: Hill
Course: Don's 3 - Diner - A Route
Distance: 9 miles
Duration: 1:05:55
Pace: 7:20 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 77° F, Sunny
Notes: Scheduled run today was bridge and back with half mile intervals and Dan wanted to run the Diner route. Anything to not run on the trail was find with me. From our splits I think we ran this pretty well with the negative splits even though I was feeling tired. I think I just need some sleep since otherwise I am running well. A day off running might be good too. We added a little distance and when we got back to trail were at 8.7 mi so we went for 9 mi since we were so close. My GPS didn't work the first 1.3 miles so used Dan's splits.
m1 - 8:06
m2 - 7:38
m3 - 7:22
m4 - 7:21
m5 - 7:11
m6 - 7:18
m7 - 7:05
m8 - 7:05
m9 - 6:41
Date: 6/14/2008 6:06 AM
Type: Long
Course: Heart of America Course Training
Distance: 19 miles
Duration: 2:25:56
Pace: 7:41 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 62° F, Humid
Notes: Ran down to the river bottom mostly with Dan, Destiny, and Allan. We stopped at our first water stop at 5.4 miles. Then we turned onto Dothage Rd due to flooding on the actual course. Destiny and I flew down the hill on Dothage and got a bit ahead of Allan and Dan. We had a bonus uphill on Dothage that was a bit challenging.
Destiny and I stopped for water before Easley Hill and waited for Dan and Allan. We waited a little longer than expected since they had ran back a bit to check on other runners. Then we all headed up the hill. I decided to run the hill which I am not sure was the smart thing to do, but wanted to get it over with. Allan had stopped again for water at the top so Dan, Destiny, and I continued together on the course. I felt good for most of this run and the other hills didn't seem too bad.
This is the fastest pace I have ever run a training run on this course so definitely helped to have others to run it with. This pace was only 5 seconds slower than my pace in 2004 when I ran the marathon for the first time. Amazing since it didn't seem that hard today.
m1 - 8:15...........m11 - 8:44 (Easley Hill)
m2 - 7:44...........m12 -7:51
m3 - 7:55...........m13 - 7:33
m4 - 7:40...........m14 - 7:23
m5 - 7:44...........m15 - 7:40
m6 - 8:03...........m16 - 7:23
m7 - 7:40...........m17 - 7:20
m8 - 7:15...........m18 - 7:30
m9 - 7:51...........m19 - 7:01
m10 - 7:19
Date: 6/14/2008 7:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 4 miles
Duration: 34:23
Pace: 8:36 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 86° F, Sunny
Notes: Ran with Dan, Copper, Tanner, and Bruno. Hugh took Rusty for a walk and over to the pond since Rusty's leg still isn't 100% so thought it best he didn't run. Dogs had a good run with Bruno pulling me to the left all the way. We let them get a drink out of the creek during the run and then joined Rusty and Hugh in the pond. Rusty seemed to never grow tired of fetching the frisbee out of the water. By the time we were done, we were nice and wet from the dogs using their tails to sprinkle us with water.
The fun was not over and all went to Jason's and had concretes and the dogs had doggy cups. Humans and dogs had a great time.
m1 - 8:20
m2 - 8:22
m3 - 8:51
m4 - 8:48
Date: 6/15/2008 7:25 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 12 miles
Duration: 1:53:52
Pace: 9:30 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 70° F, Sunny
Notes: Due to Father's Day activities, I met Dan S. for a morning run rather than afternoon. I arrived about 7:17 am and Dan H. was there and didn't even realize we were meeting for a run. Dan S. arrived a few minutes later. We all ran together over on the Gans Creek side. The parts of the trail that weren't overgrown were nice. I really don't enjoy running in the parts where the grass is tall and I'm getting brushed by the vegetation. It all makes me itch and something we got into made my right leg burn for awhile. I'm not sure how but we ended up with about a 6.5 mi run. We ran the first part pretty slow, mostly 10+ min miles and mile 6 ran in 7:29. GPS didn't work from 6.5 mi - 7 mi.
Dan S. and I rounded off to 7 miles and then he had to leave. With the GPS working again, I continued on the Deer Run route and ran an additional 5 miles mostly at a 9-something pace. Enjoyed this side more since no vegetation but missed having someone to run with. It was a nice easy recovery run for me.
After finishing I got into the creek and washed off. I seemed to have mostly escaped the ticks and only found 2. I waited a few minutes and Jeff and Allan came in from their run they had started at 8 am.
Running: 64.2 - 8:35:40
Weights: 1 hr 17 min (2 workouts)
MTD Running: 148.4 mi
YTD Running: 1426.0 mi
July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Saturday, June 07, 2008
6/2/08 - 6/8/08
This was a better week of running than last week. About the same mileage as last week, but felt easier since the calf is much stronger. I'm getting an extra weight training session too. I always get up early to run on Tuesday and Thursday morning but had been sleeping in until 6 am on M/W/F. It seems easier to get up early on the other week days so I've been doing weight training in on M/W/F mornings. This seems to be working out quite well and I don't feel as tired as when I was getting up at 4:30 am T/Th and 6 am on M/W/Fr.
Date: 6/2/2008 5:25 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 36:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/10)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (110 - 6/6/4)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 17)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (72.5 - 5/5/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (22.5 - 14/14)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (50 - 20)
Pull-ups - 4 types (7/5/6/4)
Dips (13/9/7)
PT Exercises/Stretches
Date: 6/3/2008 5:30 AM
Type: Easy
Course: Dave's Devil Run - A+ Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 72° F, Overcast, Windy
Notes: I felt like I would need to warm up to the run today. Ran with Dan and started out at warm up pace which seemed a little faster than usual. We then picked up the pace at 1 mile. It felt difficult to run 7:30 even on the trail and little wind. When we turned south onto Providence everyone else that was running with us went ahead. At this point we were running into a strong wind so I think that is why the effort seemed harder than usual. The wind was from the SW so even when we turned onto Nifong we were still fighting it. I almost felt like walking. Dan wasn't feeling like pushing it either which was fine with me. Phil ended up following the same course that we did, but he was just ahead of us and we never quite caught up to him. It was good to get out and run but I didn't enjoy the wind.
m1 - 8:47
m2 - 7:30
m3 - 7:22
m4 - 7:05
m5 - 7:19
m6 - 7:19
m7 - 7:19
m8 - 6:53
Date: 6/3/2008 5:10 PM
Type: Easy
Course: Grinder Loop
Distance: 4.5 miles
Duration: 35:17
Pace: 7:51 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 88° F, Overcast, Windy, Humid
Notes: Ran after work with Dan, Sam, and Hugh. Legs felt tired on this run kind of like this morning. Sam led the way today ahead of us once we got to the trail. Eventually, we caught picked up the pace and caught up to him near the end of our run but it wasn't easy. I think this was the hottest run of the year so far and it felt great.
Hugh had a headache and said he ran it off, but it came back later.
m1 - 8:37
m2 - 7:38 (this was down the hill (wall) towards Providence)
m3 - 7:47
m4 - 7;47
0.5 - 3:27
Date: 6/4/2008 5:10 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 40:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (150 - 6/6/6)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (50 - 12/11)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (125 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (70 - 6/6/5)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (35 - 12/11)
Stability Ball Crunch (50lb - 50/40 alt/40)
PT Exercises/Stretches
Date: 6/4/2008 5:20 PM
Type: Interval
Course: Newman Intervals
Distance: 8.12 miles
Duration: 59:30
Pace: 7:20 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 9/10
Weather: 86° F, Sunny, Humid
Notes: Met with Hugh and Dan to run tonight. Dan and I did a mile interval workout. I think this is the first time I have run mile intervals since Jan 2005 when training for my second marathon. Back then I was able to meet the 6:15 goal on the treadmill, but could not come close when I did them outside. I was usually between 6:30 and 6:50 and some days slower so had to readjust my goal back then to 6:45.
I started out way too fast on the first interval. It was faster than 5K pace at first so I slowed it down and still finished under goal. This fast pace probably hurt me a little on the rest but still not too bad considering the heat. I am happy only being off my goal 10 seconds or less for each. I didn't enjoy these 3 years ago doing them alone, but it is a lot easier to do them with someone. I did get a few seconds more recovery than Dan and we both ran them hard. Awesome workout!
Date: 6/5/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 8.13 miles
Duration: 57:14
Pace: 7:03 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 75° F, Humid, Partly Cloudy
Notes: Started out running in the front and once we turned off onto the trail spur that goes downhill a little picked up the pace with Destiny before getting to the first mile. Eventually, found myself running with Matt, Mark, and Steve - 3 guys that are too fast for me to run with. I got behind them and stayed with them until a little after turning around after the mulch pile. Then they eventually pulled ahead but were in my sights the rest of the way.
I struggled a little in mile 6 to keep the pace thinking about needing to use the bathroom, but picked up the pace again. Near the end I looked back for Dan and Phil. I couldn't really see but figured they were close behind. At the trail head I turned around and Phil was there and Dan not far behind. We ran out a little further and then were done. This was yet another really good run like last night.
m1 - 7:47
m2 - 6:54
m3 - 6:57
m4 - 6:40
m5 - 6:40
m6 - 7:19
m7 - 6:54
m8 - 7:05
0.13 - 0:58
Date: 6/6/2008 5:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 35:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/10)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (110 - 6/6/5)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (65 - 6/5/4)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (25 - 12/11)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (50 - 20)
Pull-ups - 4 types (6/7/5/6)
Dips (12/10/8)
PT Exercises/Stretches
Date: 6/6/2008 7:10 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:44
Pace: 9:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 1/10
Weather: 79° F, Sunny, Humid
Notes: Ran with Hugh, Bruno, and Rusty. Dogs pretty fast on the way out but slowed up on the way home. Bruno was pretty hot and plopped onto the floor in a puddle of drool when he came into the house. GPS died after 2 miles.
Date: 6/7/2008 5:35 AM
Type: Long
Course: Miscellaneous Route
Distance: 16 miles
Duration: 2:08:09
Pace: 8:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 76° F, Sunny, Humid
Notes: Met with the Lunatics and ran with Dan and Destiny the entire way. Hugh and Phil ran part of the way with us. We ran a modified course so Dan could be closer to his car and also to make the run a little shorter than the 18 miles. I felt sluggish almost this entire run. I'm not sure if the heat or if I am still wiped out from Wed. and Thur. intense runs. This course also had some pretty long hills. I guess good HOA training. We did pick up the pace the last few miles so I think mostly it was just a matter of motivation for me.
m1 - 8:48...........m9 - 7:40
m2 - 8:16.........m10 - 7:58
m3 - 8:16.........m11 - 8:05
m4 - 8:23.........m12 - 7:44
m5 - 8:34.........m13 - 7:37
m6 - 8:09.........m14 - 7:28
m7 - 8:27.........m15 - 7:23
m8 - 8:11.........m16 - 6:57
Date: 6/7/2008 6:15 PM
Type: Easy
Course: Rusty and Bruno's Bear Creek 5K
Distance: 3.21 miles
Duration: 28:45
Pace: 8:58 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 1/10
Weather: 89° F, Sunny, Humid
Notes: Bruno, Rusty and I met Copper, Tanner and Dan for a doggy duathlon Bear Creek trail. We ran out about 1.5 mile and then took it easy on the way back. Bruno plopped down once but got right back up. We stopped at the creek and let the dogs get wet and a drink and then ran back to the start. Once finished we went to the leash free area and all 4 dogs headed for the pond and swam. Rusty seemed a bit hesitant to swim for awhile and then swam out almost across the pond and back. Bruno swam all the way across and back. Both looked good swimming and all dogs had great fun. This was a fun recovery run.
Date: 6/8/2008 1:25 PM
Type: Easy
Course: Clay's Fork
Distance: 6 miles
Duration: 50:05
Pace: 8:21 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 89° F, Windy, Humid, Partly Cloudy
Notes: It was a beautiful afternoon with warm humid temps so I went for a run. Left the dogs at home since Rusty was limping today and pretty warm for dogs to be running too far. There were more dogs chasing me than cars out today. Three little dogs came after me, but I was able to outrun them. On the way out I had some wind but not on the way back. I drank almost the entire water bottle until the water became hot. This course has some hills, but I felt great just running a comfortable pace.
m1 - 8:41
m2 - 7:55
m3 - 8:45
m4 - 7:51
m5 - 8:23
m6 - 8:30
Date: 6/8/2008 5:40 PM
Type: Easy
Course: Miscellaneous Route
Distance: 2.9 miles
Duration: 21:51
Pace: 7:33 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 86° F, Humid, Partly Cloudy
Notes: Hugh let me out on Rock Quarry road and I ran to Rock Bridge to meet Dan for a run. Mostly downhill and I was trying to make it there by 6 pm. Arrived 6:01.
Date: 6/8/2008 6:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 9.3 miles
Duration: 1:22:27
Pace: 8:52 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 86° F, Humid, Partly Cloudy
Notes: I didn't have my water/Nunn mix so Dan gave me a G2 to drink before our run. Sprayed down again with Deet and we were off. I tripped over a root growing out of the ground in the first mile. I sawit but was too late. No blood and only a slight abrasion on the left side of my left knee. We stopped back at the car for a drink and Hugh had arrived so I was able to get my Nunn drink. With the run early and this run, this is the first time since the calf injury that I felt like I could run the hills with no problem. It didn't bother me at all so maybe I am about healed. We continued our run and I decided that I wanted to make it 12 total so I could get 70 for the week. Hugh had just arrived back from his run. We all went to Andy's for our reward for a hard run.
Running: 70.2 - 9:18:38
Weights: 1:51 min (3 workouts)
MTD Running: 84.2 mi
YTD Running: 1361.8 mi
July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 6/2/2008 5:25 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 36:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/10)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (110 - 6/6/4)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 17)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (72.5 - 5/5/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (22.5 - 14/14)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (50 - 20)
Pull-ups - 4 types (7/5/6/4)
Dips (13/9/7)
PT Exercises/Stretches
Date: 6/3/2008 5:30 AM
Type: Easy
Course: Dave's Devil Run - A+ Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 72° F, Overcast, Windy
Notes: I felt like I would need to warm up to the run today. Ran with Dan and started out at warm up pace which seemed a little faster than usual. We then picked up the pace at 1 mile. It felt difficult to run 7:30 even on the trail and little wind. When we turned south onto Providence everyone else that was running with us went ahead. At this point we were running into a strong wind so I think that is why the effort seemed harder than usual. The wind was from the SW so even when we turned onto Nifong we were still fighting it. I almost felt like walking. Dan wasn't feeling like pushing it either which was fine with me. Phil ended up following the same course that we did, but he was just ahead of us and we never quite caught up to him. It was good to get out and run but I didn't enjoy the wind.
m1 - 8:47
m2 - 7:30
m3 - 7:22
m4 - 7:05
m5 - 7:19
m6 - 7:19
m7 - 7:19
m8 - 6:53
Date: 6/3/2008 5:10 PM
Type: Easy
Course: Grinder Loop
Distance: 4.5 miles
Duration: 35:17
Pace: 7:51 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 88° F, Overcast, Windy, Humid
Notes: Ran after work with Dan, Sam, and Hugh. Legs felt tired on this run kind of like this morning. Sam led the way today ahead of us once we got to the trail. Eventually, we caught picked up the pace and caught up to him near the end of our run but it wasn't easy. I think this was the hottest run of the year so far and it felt great.
Hugh had a headache and said he ran it off, but it came back later.
m1 - 8:37
m2 - 7:38 (this was down the hill (wall) towards Providence)
m3 - 7:47
m4 - 7;47
0.5 - 3:27
Date: 6/4/2008 5:10 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 40:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (150 - 6/6/6)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (50 - 12/11)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (125 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (70 - 6/6/5)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (35 - 12/11)
Stability Ball Crunch (50lb - 50/40 alt/40)
PT Exercises/Stretches
Date: 6/4/2008 5:20 PM
Type: Interval
Course: Newman Intervals
Distance: 8.12 miles
Duration: 59:30
Pace: 7:20 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 9/10
Weather: 86° F, Sunny, Humid
Notes: Met with Hugh and Dan to run tonight. Dan and I did a mile interval workout. I think this is the first time I have run mile intervals since Jan 2005 when training for my second marathon. Back then I was able to meet the 6:15 goal on the treadmill, but could not come close when I did them outside. I was usually between 6:30 and 6:50 and some days slower so had to readjust my goal back then to 6:45.
I started out way too fast on the first interval. It was faster than 5K pace at first so I slowed it down and still finished under goal. This fast pace probably hurt me a little on the rest but still not too bad considering the heat. I am happy only being off my goal 10 seconds or less for each. I didn't enjoy these 3 years ago doing them alone, but it is a lot easier to do them with someone. I did get a few seconds more recovery than Dan and we both ran them hard. Awesome workout!
Date: 6/5/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 8.13 miles
Duration: 57:14
Pace: 7:03 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 75° F, Humid, Partly Cloudy
Notes: Started out running in the front and once we turned off onto the trail spur that goes downhill a little picked up the pace with Destiny before getting to the first mile. Eventually, found myself running with Matt, Mark, and Steve - 3 guys that are too fast for me to run with. I got behind them and stayed with them until a little after turning around after the mulch pile. Then they eventually pulled ahead but were in my sights the rest of the way.
I struggled a little in mile 6 to keep the pace thinking about needing to use the bathroom, but picked up the pace again. Near the end I looked back for Dan and Phil. I couldn't really see but figured they were close behind. At the trail head I turned around and Phil was there and Dan not far behind. We ran out a little further and then were done. This was yet another really good run like last night.
m1 - 7:47
m2 - 6:54
m3 - 6:57
m4 - 6:40
m5 - 6:40
m6 - 7:19
m7 - 6:54
m8 - 7:05
0.13 - 0:58
Date: 6/6/2008 5:15 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 35:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (120 - 12/10)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (110 - 6/6/5)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 18)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (65 - 6/5/4)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (25 - 12/11)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (50 - 20)
Pull-ups - 4 types (6/7/5/6)
Dips (12/10/8)
PT Exercises/Stretches
Date: 6/6/2008 7:10 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:44
Pace: 9:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 1/10
Weather: 79° F, Sunny, Humid
Notes: Ran with Hugh, Bruno, and Rusty. Dogs pretty fast on the way out but slowed up on the way home. Bruno was pretty hot and plopped onto the floor in a puddle of drool when he came into the house. GPS died after 2 miles.
Date: 6/7/2008 5:35 AM
Type: Long
Course: Miscellaneous Route
Distance: 16 miles
Duration: 2:08:09
Pace: 8:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 76° F, Sunny, Humid
Notes: Met with the Lunatics and ran with Dan and Destiny the entire way. Hugh and Phil ran part of the way with us. We ran a modified course so Dan could be closer to his car and also to make the run a little shorter than the 18 miles. I felt sluggish almost this entire run. I'm not sure if the heat or if I am still wiped out from Wed. and Thur. intense runs. This course also had some pretty long hills. I guess good HOA training. We did pick up the pace the last few miles so I think mostly it was just a matter of motivation for me.
m1 - 8:48...........m9 - 7:40
m2 - 8:16.........m10 - 7:58
m3 - 8:16.........m11 - 8:05
m4 - 8:23.........m12 - 7:44
m5 - 8:34.........m13 - 7:37
m6 - 8:09.........m14 - 7:28
m7 - 8:27.........m15 - 7:23
m8 - 8:11.........m16 - 6:57
Date: 6/7/2008 6:15 PM
Type: Easy
Course: Rusty and Bruno's Bear Creek 5K
Distance: 3.21 miles
Duration: 28:45
Pace: 8:58 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 1/10
Weather: 89° F, Sunny, Humid
Notes: Bruno, Rusty and I met Copper, Tanner and Dan for a doggy duathlon Bear Creek trail. We ran out about 1.5 mile and then took it easy on the way back. Bruno plopped down once but got right back up. We stopped at the creek and let the dogs get wet and a drink and then ran back to the start. Once finished we went to the leash free area and all 4 dogs headed for the pond and swam. Rusty seemed a bit hesitant to swim for awhile and then swam out almost across the pond and back. Bruno swam all the way across and back. Both looked good swimming and all dogs had great fun. This was a fun recovery run.
Date: 6/8/2008 1:25 PM
Type: Easy
Course: Clay's Fork
Distance: 6 miles
Duration: 50:05
Pace: 8:21 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 89° F, Windy, Humid, Partly Cloudy
Notes: It was a beautiful afternoon with warm humid temps so I went for a run. Left the dogs at home since Rusty was limping today and pretty warm for dogs to be running too far. There were more dogs chasing me than cars out today. Three little dogs came after me, but I was able to outrun them. On the way out I had some wind but not on the way back. I drank almost the entire water bottle until the water became hot. This course has some hills, but I felt great just running a comfortable pace.
m1 - 8:41
m2 - 7:55
m3 - 8:45
m4 - 7:51
m5 - 8:23
m6 - 8:30
Date: 6/8/2008 5:40 PM
Type: Easy
Course: Miscellaneous Route
Distance: 2.9 miles
Duration: 21:51
Pace: 7:33 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 86° F, Humid, Partly Cloudy
Notes: Hugh let me out on Rock Quarry road and I ran to Rock Bridge to meet Dan for a run. Mostly downhill and I was trying to make it there by 6 pm. Arrived 6:01.
Date: 6/8/2008 6:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 9.3 miles
Duration: 1:22:27
Pace: 8:52 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 86° F, Humid, Partly Cloudy
Notes: I didn't have my water/Nunn mix so Dan gave me a G2 to drink before our run. Sprayed down again with Deet and we were off. I tripped over a root growing out of the ground in the first mile. I sawit but was too late. No blood and only a slight abrasion on the left side of my left knee. We stopped back at the car for a drink and Hugh had arrived so I was able to get my Nunn drink. With the run early and this run, this is the first time since the calf injury that I felt like I could run the hills with no problem. It didn't bother me at all so maybe I am about healed. We continued our run and I decided that I wanted to make it 12 total so I could get 70 for the week. Hugh had just arrived back from his run. We all went to Andy's for our reward for a hard run.
Running: 70.2 - 9:18:38
Weights: 1:51 min (3 workouts)
MTD Running: 84.2 mi
YTD Running: 1361.8 mi
July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
5/26 /08 - 6/1/08 and Shikles 8K
This week didn't start out so great, but things improved throughout the week. On Wed. I was limping when walking. I ran hard on Thursday and Friday I was not limping. The calf still bothered me on the 8K I ran on Sunday but I had a decent race. It is improving all the time and I'm thankful to get a 70+ mile week.
Date: 5/26/2008 6:40 AM
Type: Hill
Course: Miscellaneous Route
Distance: 11 miles
Duration: 1:22:23
Pace: 7:30 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 65° F, Overcast, Humid
Notes: I ran from home to the Well Aware 5K. I took Oakland Gravel Road to Paris Rd, and then Old 63 to Stephen's park. I ran a loop through the park to make it 10 miles. I wasn't close to the race start so I kept running and decided I might as well round it up to 11 miles. Just as I finished the race was ready to start so I took some pictures and watched the race.
m1 - 7:43
m2 - 7:37
m3 - 7:55
m4 - 7:26
m5 - 7:37
m6 - 7:26
m7 - 7:30
m8 - 7:40
m9 - 7:26
m10 - 6:57
m11 - 7:05
Date: 5/26/2008 8:50 AM
Type: Easy
Course: Well Aware 5K
Distance: 3 miles
Duration: 24:40
Pace: 8:14 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 72° F, Humid, Partly Cloudy
Notes: I ran the course after the race with Dan and Hugh. My legs were tired so this wasn't as easy as I hoped. We then went back to the awards ceremony and Dan placed 3rd in 30 - 39. Then we went downtown to watch the Memorial Day parade.
I'm done running for today. My legs are saying to rest.
Date: 5/27/2008 5:30 AM
Type: Hill
Course: President's Hill - A Route
Distance: 8 miles
Duration: 59:43
Pace: 7:28 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 8/10
Weather: 64° F, Overcast, Humid
Notes: I'm not sure I was ready to run this hard, but it was a decent run. I ran the entire course with Dan. We couldn't get around people to pass until about 1.6 miles. I really don't see the need for more than a mile warm-up and not everyone needs to warm up at the same pace. That is one problem I've always had with this group. In the future, I will make sure to start in the front like I usually do so I can get around people when I feel like it.
We took a slight detour since the road we thought went to the hill was not right. There is construction in this area and things had changed since we last run the course. The first hill came easier than I expected, but I had to catch up to Dan on after some of the other hills.
I felt a rock my shoe at mile 5. Eventually, it worked it's way down and I was stepping on it with me heel most of the time. I removed it when I stopped running and it was about a 2 pea size rock. My heel dented and red and it still hurts. This was a good workout, but I was ready for this run to be over and am looking forward to a rest day.
m1 - 8:42
m2 - 7:47
m3 - 7:39
m4 - 7:19
m5 - 7:11
m6 - 7:10
m7 - 6:57
m8 - 7:00
Date: 5/27/2008 5:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 4.5 miles
Duration: 36:57
Pace: 8:13 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 3/10
Weather: 66° F, Partly Cloudy
Notes: Met at the Bear Creek Trail to run with Dan, Hugh, and Sam. We ran out from Garth Blvd to the base of the big hill and back. Hugh turned around sooner but I think ran farther. My legs are so ready for a day of rest.
m1 - 8:39
m2 - 8:05
m3 - 7:47
m4 - 8:23
0.5 - 4:01
Date: 5/28/2008 5:20 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: I was able to get 1 - 2 reps more on most sets over the last time I did this workout. Also, was able to do a few of the PT exercises. Calf is getting stronger but still not 100%.
Decline Bench Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbell Overhead Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Side Raises-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Bent Over Dumbbell Side Raises-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Pull-ups (4 sets)
Dips (3 sets)
Date: 5/29/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8 miles
Duration: 56:13
Pace: 7:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 55° F, Sunny
Notes: I wasn't sure how hard I would be able to run today, but since on the MKT I decided to try since no major hills. I ran with Dan and we got started a few seconds before everyone so we warmed up at our own pace.
I could have pushed harder but calf felt tight and I felt that I had to slow down during mile 6, but was able to speed back up. This turned out to be a really good tempo run for both of us on a nice cool morning. No one caught up to us either.
Taking our warm up mile out, we ran 7 miles at a 6:53 pace
m1 - 8:02
m2 - 7:03
m3 - 7:02
m4 - 6:53
m5 - 6:44
m6 - 6:58
m7 - 6:47
m8 - 6:39
Date: 5/29/2008 5:00 PM
Type: Easy
Course: Jeff Shikles 8K
Distance: 5 miles
Duration: 38:03
Pace: 7:37 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 80° F, Sunny
Notes: Met at Gentry to run the Shikles course with Dan S., Dan H., Sam, and Hugh. Dan H. and Hugh ran the course together and the rest of us ran together. Dan led the way and set the pace. It was quite evident that he wanted to run sub-8s. I wasn't sure I could keep up, but no problem even with the hills although they were a bit harder than usual. Sam did a great job staying with us at this faster pace and we all ran great considering the heat. This turned out to be a really good run and was nice to get out and do the race course before Sunday.
My calf felt better than it did Tuesday evening. I wasn't sure how I would be after running hard this morning. Both of them hurt, but not in a bad way. The right one just burns and the left kind of feels some tightness. I will just be glad when everything feels normal again since I'm feeling like these runs are taking a little more effort they they should. Normally, I don't feel my legs so much. Other muscles are hurting in my legs that don't normally hurt and I think it is because I am walking and running a little differently than before I hurt the calf. I'm just amazed that I have some speed even with all of this going on.
m1 - 8:20
m2 - 7:40
m3 - 7:12
m4 - 7:30
m5 - 7:21
Date: 5/30/2008 5:10 AM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: I was able to do a few more of the calf raises on my PT exercises. It is getting stronger.
Reverse Grip Barbell Row-2-4 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Row-2-4 rep tempo 3 sets of 8-12 reps (30 sec rest)
Deadlifts-2-4 rep tempo 3 sets of 8-12 reps
Standing Dumbell Curls-2-4 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Curls-2-42 rep tempo 3 sets of 8-12 reps (30 sec rest)
Weighted Stability Ball Crunch-4-2 rep tempo 50 reps, alternating - 40 reps, no weight - 40 reps
Date: 5/30/2008 6:15 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 37:03
Pace: 9:16 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 7/10, Effort: 1/10
Weather: 78° F, Overcast
Notes: Ran with Hugh, Rusty, and Bruno. GPS battery died and lost signal during the run. Threatened to rain but didn't. Dogs were pretty hot by the end of the run.
Date: 5/31/2008 5:30 AM
Type: Long
Course: West End
Distance: 14 miles
Duration: 1:52:22
Pace: 8:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 70° F, Sunny, Humid
Notes: About 12 people total showed up for the run today. Ran a new Lunatics course with Dan, Destiny and Sam (ran with us 4 miles since he was running 10). It was foggy and humid and temperature felt great. This course had some new roads that I've never been on before. I almost directed us the wrong way once but we quickly figured it out. Dan and I took a little detour around the trail and went down Forum while Destiny took the trail and used the bathroom. Then we met back up with her on course went through Flat Branch Park, down Broadway, and to the finish on 9th. Calf really didn't give me any problems and I wasn't thinking about it every step of the way for a nice change. This was a good run and the pace did not feel hard at all. We tried to keep it reasonable since the Shikles is tomorrow.
m1 - 8:37 m8 - 8:07
m2 - 8:24 m9 - 7:51
m3 - 8:04 m10- 8:07
m4 - 7:54 m11- 8:19
m5 - 7:48 m12- 8:03
m6 - 7:32 m13- 7:48
m7 - 8:01 m14- 7:35
Date: 6/1/2008 7:15 AM
Type: Easy
Course: Jeff Shikles 8K
Distance: 2.1 miles
Duration: 17:34
Pace: 8:22 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 3/10
Weather: Sunny, Humid
Notes: Warmed up on part of the Shikles course with Dan and Hugh. Starting out did not feel very energetic, but second mile felt a little better.
Date: 6/1/2008 8:00 AM
Type: Race
Course: Jeff Shikles 8K
Distance: 8 kilometers
Duration: 32:11
Pace: 6:29 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 7/10
Field Placement: 4 / 68 (5.9%)
Age group: 35 – 39
Group Placement: 3
Gender Placement: 4
Weather: Sunny, Humid
Notes: They had us line up for the race 10 minutes early and got to talk to Melanie for a few minutes. Darrin was running with a friend in his first race. I thought this race was going to be pretty predictable since I didn't see any fast people other Bill, Dan, and one other guy in front. Started out in the front with them and stayed with Dan for a few seconds and then decided to speed ahead. I was in second place and didn't even try to catch up to the leader since he is too fast for me. My calf had felt pretty good yesterday and didn't notice it too much running at our 8 min pace. However, at the 6:30 pace, I felt it in the first mile. I decided that I would not push the pace any faster. It didn't really hurt but felt tight and less strength going up hills.
I heard a guy behind me in mile 2 but didn't look back. I thought it might be Dan but it was a 20 yr old. I didn't even try to stay with him. At mile 3 I took water, drank a little, dumped the rest down my back since it was getting hot, and took an Accel. I did slow down to do all of this and at this point Dan caught me. I ran with him for a short while until the hill up to South Hampton. I thought about trying to catch up on the down hill, but he was running a good pace so let him go. I figured he'd catch me on the hill at the end if I passed him since I wasn't running hills very well.
Ended up running 32:11 which is 36 seconds slower than last year, but placed 4th overall and 3rd in age group. I think this course is a little short but it is the same every year. Dan placed 2nd in our age group and beat me by about 15 seconds. Hugh was second in his age group and Melanie was 2nd overall female and 1st in her age group. Hugh ran about 1:30 faster than last year.
Kevin, in Hugh's age group placed first but passed out at the finish line like he did last year at Parley Pratt. He turned out to be okay by the awards ceremony, but gave everyone a scare.
This was not the greatest race for me, but placed decent even though I could not get a course PR this year. Considering how I felt earlier this week and was limping on Wed, I was lucky that I could run it at all. I guess my calf just wasn't ready to run fast yet and I wasn't willing to push it since it didn't quite feel right.
m1 - 6:26
m2 - 6:32
m3 - 6:43
m4 - 6:50
0.87 - 5:38
Date: 6/1/2008 1:10 PM
Type: Easy
Course: Random Route
Distance: 7 miles
Duration: 56:21
Pace: 8:03 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: 83° F, Humid, Partly Cloudy
Notes: Ran recovery run with Dan on campus, trails, and neighborhood off the trail. We stopped twice for water since it was pretty hot and humid. This pace felt great for a recovery run and didn't bother the calf too much. The pace picked up a bit on the shady trail. The hill in the neighborhood off the trail was tough for me which again proves I'm not running too strong on hills yet. This was a very enjoyable and needed run to break up my long day.
m1 - 8:49
m2 - 8:09
m3 - 7:54
m4 - 7:42
m5 - 7:40
m6 - 7:58
m7 - 7:12 (I don't think this mile is right)
.1 - 0:55 (Dan had 7.0 on his GPS)
Running: 71.6 - 9:13:30
Weights: 1:24 min (2 workouts)
MTD Running May: 246.1 mi
YTD Running: 1291.6 mi
July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 5/26/2008 6:40 AM
Type: Hill
Course: Miscellaneous Route
Distance: 11 miles
Duration: 1:22:23
Pace: 7:30 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 65° F, Overcast, Humid
Notes: I ran from home to the Well Aware 5K. I took Oakland Gravel Road to Paris Rd, and then Old 63 to Stephen's park. I ran a loop through the park to make it 10 miles. I wasn't close to the race start so I kept running and decided I might as well round it up to 11 miles. Just as I finished the race was ready to start so I took some pictures and watched the race.
m1 - 7:43
m2 - 7:37
m3 - 7:55
m4 - 7:26
m5 - 7:37
m6 - 7:26
m7 - 7:30
m8 - 7:40
m9 - 7:26
m10 - 6:57
m11 - 7:05
Date: 5/26/2008 8:50 AM
Type: Easy
Course: Well Aware 5K
Distance: 3 miles
Duration: 24:40
Pace: 8:14 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 72° F, Humid, Partly Cloudy
Notes: I ran the course after the race with Dan and Hugh. My legs were tired so this wasn't as easy as I hoped. We then went back to the awards ceremony and Dan placed 3rd in 30 - 39. Then we went downtown to watch the Memorial Day parade.
I'm done running for today. My legs are saying to rest.
Date: 5/27/2008 5:30 AM
Type: Hill
Course: President's Hill - A Route
Distance: 8 miles
Duration: 59:43
Pace: 7:28 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 8/10
Weather: 64° F, Overcast, Humid
Notes: I'm not sure I was ready to run this hard, but it was a decent run. I ran the entire course with Dan. We couldn't get around people to pass until about 1.6 miles. I really don't see the need for more than a mile warm-up and not everyone needs to warm up at the same pace. That is one problem I've always had with this group. In the future, I will make sure to start in the front like I usually do so I can get around people when I feel like it.
We took a slight detour since the road we thought went to the hill was not right. There is construction in this area and things had changed since we last run the course. The first hill came easier than I expected, but I had to catch up to Dan on after some of the other hills.
I felt a rock my shoe at mile 5. Eventually, it worked it's way down and I was stepping on it with me heel most of the time. I removed it when I stopped running and it was about a 2 pea size rock. My heel dented and red and it still hurts. This was a good workout, but I was ready for this run to be over and am looking forward to a rest day.
m1 - 8:42
m2 - 7:47
m3 - 7:39
m4 - 7:19
m5 - 7:11
m6 - 7:10
m7 - 6:57
m8 - 7:00
Date: 5/27/2008 5:00 PM
Type: Easy
Course: Bear Creek Trail
Distance: 4.5 miles
Duration: 36:57
Pace: 8:13 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 3/10
Weather: 66° F, Partly Cloudy
Notes: Met at the Bear Creek Trail to run with Dan, Hugh, and Sam. We ran out from Garth Blvd to the base of the big hill and back. Hugh turned around sooner but I think ran farther. My legs are so ready for a day of rest.
m1 - 8:39
m2 - 8:05
m3 - 7:47
m4 - 8:23
0.5 - 4:01
Date: 5/28/2008 5:20 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: I was able to get 1 - 2 reps more on most sets over the last time I did this workout. Also, was able to do a few of the PT exercises. Calf is getting stronger but still not 100%.
Decline Bench Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbell Overhead Press-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Side Raises-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Bent Over Dumbbell Side Raises-4-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Pull-ups (4 sets)
Dips (3 sets)
Date: 5/29/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8 miles
Duration: 56:13
Pace: 7:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 55° F, Sunny
Notes: I wasn't sure how hard I would be able to run today, but since on the MKT I decided to try since no major hills. I ran with Dan and we got started a few seconds before everyone so we warmed up at our own pace.
I could have pushed harder but calf felt tight and I felt that I had to slow down during mile 6, but was able to speed back up. This turned out to be a really good tempo run for both of us on a nice cool morning. No one caught up to us either.
Taking our warm up mile out, we ran 7 miles at a 6:53 pace
m1 - 8:02
m2 - 7:03
m3 - 7:02
m4 - 6:53
m5 - 6:44
m6 - 6:58
m7 - 6:47
m8 - 6:39
Date: 5/29/2008 5:00 PM
Type: Easy
Course: Jeff Shikles 8K
Distance: 5 miles
Duration: 38:03
Pace: 7:37 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 80° F, Sunny
Notes: Met at Gentry to run the Shikles course with Dan S., Dan H., Sam, and Hugh. Dan H. and Hugh ran the course together and the rest of us ran together. Dan led the way and set the pace. It was quite evident that he wanted to run sub-8s. I wasn't sure I could keep up, but no problem even with the hills although they were a bit harder than usual. Sam did a great job staying with us at this faster pace and we all ran great considering the heat. This turned out to be a really good run and was nice to get out and do the race course before Sunday.
My calf felt better than it did Tuesday evening. I wasn't sure how I would be after running hard this morning. Both of them hurt, but not in a bad way. The right one just burns and the left kind of feels some tightness. I will just be glad when everything feels normal again since I'm feeling like these runs are taking a little more effort they they should. Normally, I don't feel my legs so much. Other muscles are hurting in my legs that don't normally hurt and I think it is because I am walking and running a little differently than before I hurt the calf. I'm just amazed that I have some speed even with all of this going on.
m1 - 8:20
m2 - 7:40
m3 - 7:12
m4 - 7:30
m5 - 7:21
Date: 5/30/2008 5:10 AM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: I was able to do a few more of the calf raises on my PT exercises. It is getting stronger.
Reverse Grip Barbell Row-2-4 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Row-2-4 rep tempo 3 sets of 8-12 reps (30 sec rest)
Deadlifts-2-4 rep tempo 3 sets of 8-12 reps
Standing Dumbell Curls-2-4 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Curls-2-42 rep tempo 3 sets of 8-12 reps (30 sec rest)
Weighted Stability Ball Crunch-4-2 rep tempo 50 reps, alternating - 40 reps, no weight - 40 reps
Date: 5/30/2008 6:15 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 37:03
Pace: 9:16 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 7/10, Effort: 1/10
Weather: 78° F, Overcast
Notes: Ran with Hugh, Rusty, and Bruno. GPS battery died and lost signal during the run. Threatened to rain but didn't. Dogs were pretty hot by the end of the run.
Date: 5/31/2008 5:30 AM
Type: Long
Course: West End
Distance: 14 miles
Duration: 1:52:22
Pace: 8:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 70° F, Sunny, Humid
Notes: About 12 people total showed up for the run today. Ran a new Lunatics course with Dan, Destiny and Sam (ran with us 4 miles since he was running 10). It was foggy and humid and temperature felt great. This course had some new roads that I've never been on before. I almost directed us the wrong way once but we quickly figured it out. Dan and I took a little detour around the trail and went down Forum while Destiny took the trail and used the bathroom. Then we met back up with her on course went through Flat Branch Park, down Broadway, and to the finish on 9th. Calf really didn't give me any problems and I wasn't thinking about it every step of the way for a nice change. This was a good run and the pace did not feel hard at all. We tried to keep it reasonable since the Shikles is tomorrow.
m1 - 8:37 m8 - 8:07
m2 - 8:24 m9 - 7:51
m3 - 8:04 m10- 8:07
m4 - 7:54 m11- 8:19
m5 - 7:48 m12- 8:03
m6 - 7:32 m13- 7:48
m7 - 8:01 m14- 7:35
Date: 6/1/2008 7:15 AM
Type: Easy
Course: Jeff Shikles 8K
Distance: 2.1 miles
Duration: 17:34
Pace: 8:22 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 3/10
Weather: Sunny, Humid
Notes: Warmed up on part of the Shikles course with Dan and Hugh. Starting out did not feel very energetic, but second mile felt a little better.
Date: 6/1/2008 8:00 AM
Type: Race
Course: Jeff Shikles 8K
Distance: 8 kilometers
Duration: 32:11
Pace: 6:29 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 7/10
Field Placement: 4 / 68 (5.9%)
Age group: 35 – 39
Group Placement: 3
Gender Placement: 4
Weather: Sunny, Humid
Notes: They had us line up for the race 10 minutes early and got to talk to Melanie for a few minutes. Darrin was running with a friend in his first race. I thought this race was going to be pretty predictable since I didn't see any fast people other Bill, Dan, and one other guy in front. Started out in the front with them and stayed with Dan for a few seconds and then decided to speed ahead. I was in second place and didn't even try to catch up to the leader since he is too fast for me. My calf had felt pretty good yesterday and didn't notice it too much running at our 8 min pace. However, at the 6:30 pace, I felt it in the first mile. I decided that I would not push the pace any faster. It didn't really hurt but felt tight and less strength going up hills.
I heard a guy behind me in mile 2 but didn't look back. I thought it might be Dan but it was a 20 yr old. I didn't even try to stay with him. At mile 3 I took water, drank a little, dumped the rest down my back since it was getting hot, and took an Accel. I did slow down to do all of this and at this point Dan caught me. I ran with him for a short while until the hill up to South Hampton. I thought about trying to catch up on the down hill, but he was running a good pace so let him go. I figured he'd catch me on the hill at the end if I passed him since I wasn't running hills very well.
Ended up running 32:11 which is 36 seconds slower than last year, but placed 4th overall and 3rd in age group. I think this course is a little short but it is the same every year. Dan placed 2nd in our age group and beat me by about 15 seconds. Hugh was second in his age group and Melanie was 2nd overall female and 1st in her age group. Hugh ran about 1:30 faster than last year.
Kevin, in Hugh's age group placed first but passed out at the finish line like he did last year at Parley Pratt. He turned out to be okay by the awards ceremony, but gave everyone a scare.
This was not the greatest race for me, but placed decent even though I could not get a course PR this year. Considering how I felt earlier this week and was limping on Wed, I was lucky that I could run it at all. I guess my calf just wasn't ready to run fast yet and I wasn't willing to push it since it didn't quite feel right.
m1 - 6:26
m2 - 6:32
m3 - 6:43
m4 - 6:50
0.87 - 5:38
Date: 6/1/2008 1:10 PM
Type: Easy
Course: Random Route
Distance: 7 miles
Duration: 56:21
Pace: 8:03 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: 83° F, Humid, Partly Cloudy
Notes: Ran recovery run with Dan on campus, trails, and neighborhood off the trail. We stopped twice for water since it was pretty hot and humid. This pace felt great for a recovery run and didn't bother the calf too much. The pace picked up a bit on the shady trail. The hill in the neighborhood off the trail was tough for me which again proves I'm not running too strong on hills yet. This was a very enjoyable and needed run to break up my long day.
m1 - 8:49
m2 - 8:09
m3 - 7:54
m4 - 7:42
m5 - 7:40
m6 - 7:58
m7 - 7:12 (I don't think this mile is right)
.1 - 0:55 (Dan had 7.0 on his GPS)
Running: 71.6 - 9:13:30
Weights: 1:24 min (2 workouts)
MTD Running May: 246.1 mi
YTD Running: 1291.6 mi
July 4-Parley Pratt 4 mi Freedom Run
July 12-Smokin' Chicks 5K
August 2-Great Sandbagger 10K
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, May 25, 2008
5/19/08 - 5/25/08
Toughest week for running in years at only 17.5 miles. Toughest in the fact that I couldn't run. During the Berryman run at 45.5 mi I had a grade 1 calf muscle tear. Last Sunday, I attempted to run but could not. Every day this week, I have felt improvement. I ran a terrible run on Tuesday and decided to not run until I could do a calf raise on the left leg. I even skipped the Thursday morning run since I didn't feel like I should walk either. I was limping when walking most of the week. By Friday, I was walking almost normally.
Saturday, I felt like I could run so went out and ran with the Uprise Training group. The run didn't feel great starting out. I stopped at 5 miles and the last 1.5 mi felt better. Today, I had my best run of the week and ran again this afternoon without problems. Running is not making it worse so I think it is good to run now. I'm looking forward to more running next week. I also biked and lifted weights this week to help keep my sanity.
Date: 5/19/2008 7:10 PM
Type: Easy
Course: Brown Station - Out and Back
Distance: 8 miles
Duration: 34:50
Speed: 13.78 miles / hour
Weight: 155 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 72° F, Sunny
Notes: Took a short bike ride before dark to help loosen up the calf.
Date: 5/19/2008 7:55 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Notes: I did my weight workout but skipped the PT exercises since I can't do a toe raise on left foot. I can do both feet but didn't want to strain the calf.
Date: 5/20/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 4 miles
Duration: 37:11
Pace: 9:18 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 58° F, Sunny
Notes: Ran out and back on the trail. Started with Dan and he ran the Tripp 10K and I hung back with a group of people I didn't know. At 2 mi I turned around and ran the 3rd mile pretty slow by myself. Dan H. started late and was runnng toward me. He turned around and ran the last mile with me.
I was glad I only ran 4 mi and no hills. I wasn't sure I would even be able to run today. The calf did prevent me from going any faster.
m1 - 8:44
m2 - 8:37
m3 - 10:17
m4 - 9:31
Date: 5/21/2008 5:10 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 40:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: I woke up early today and did a weight workout in the morning. I haven't done morning weight workouts for a few years, but maybe this will be a new trend.
Date: 5/23/2008 5:25 AM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: 12 reps on most. Curls seemed to burn more than usual.
Tried running a little in the basement and felt okay. I seem to be walking without a limp so far today. Calf still weak but better than yesterday.
Date: 5/24/2008 7:00 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 6.5 miles
Duration: 56:31
Pace: 8:42 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 5/10, Effort: 2/10
Weather: 58° F, Overcast
Notes: Ran first 3 miles with Steve, Lisa, and Bob. I felt slow and like running almost for the first time. On the way back stopped for a few minutes at Forum to talk with Dan and Phil. When I started running again, everything felt a lot better, looser, and felt faster. I can still feel calf so not ready to push the speed again.
GPS splits were really inaccurate today so I went by the mile markers for my distance.
Date: 5/24/2008 8:10 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 3.5 miles
Duration: 19:28
Speed: 10.79 miles / hour
Weight: 157 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 58° F, Overcast
Notes: Took a short ride with Dan before everyone else came back from running. The sky was getting dark so we all finished just in time before it poured rain.
Date: 5/24/2008 2:20 PM
Type: Hill
Course: Murry
Distance: 20 miles
Duration: 1:13:30
Speed: 16.33 miles / hour
Weight: 157 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 65° F, Windy, Humid, Partly Cloudy
Notes: Took Brown Station to HH, to Route Z and back. It was pretty windy on the way out. First 10 miles in 40 minutes (15 mph avg) and back in 33 minutes (18 mph avg). Good ride and I really need to get a mirror to see if anyone is behind me. I kept hearing cars that weren't there.
Date: 5/25/2008 7:20 AM
Type: Easy
Course: Brown Station - Out and Back
Distance: 16 miles
Duration: 1:05:13
Speed: 14.72 miles / hour
Weight: 157 lb
Misc: Quality: 6/10, Effort: 6/10
Weather: 70° F, Overcast, Windy, Humid
Notes: The plan was to ride at least 20 miles going out to Cosmo Park and back. At 4 miles, I had a flat on the front tire. This is the first time I have had a flat on the road. I've had flats before but before I started out riding. I had it changed in less than 10 min but struggled getting air into it with the crappy pump. I thought I had put a CO2 pump kit in my tool kit that I bought last year to replace this pump but had not. I managed to get about 30 lbs in the tire with crappy pump. It needed 100 lbs, but was able to ride home no problem and pump it up. I put in new tube and the CO2 kit in my tool kit. I hadn't even taken the CO2 kit out of the package.
I went back out and decided to only go 16 miles since I had wasted so much time with the tire and I wanted to have time to run. It was so humid on this ride that I actually felt sweaty even though I didn't ride too fast most of the time.
Date: 5/25/2008 9:30 AM
Type: Easy
Course: Boatman Hill - Oakland Gravel
Distance: 4 miles
Duration: 31:04
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 157 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 75° F, Windy, Humid, Partly Cloudy
Notes: This is the best run I have had all week. I was able to run up hills without too much problem. Calf felt a few twinges but not bad at all. I was drenched due to the high humidity after this run. I'm very happy considering this was right after the bike ride and it was so humid.
m1 - 7:54
m2 - 7:26
m3 - 7:47
m4 - 7:55
YAY!
Date: 5/25/2008 2:15 PM
Type: Easy
Course: Well Aware 5K
Distance: 3.1 miles
Duration: 25:24
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 7/10, Effort: 2/10
Weather: 87° F, Humid, Partly Cloudy
Notes: Ran the WellAware course at Stepen's Park with Hugh, Bruno, Rusty, Dan, Copper, and Tanner. Lots of people and several dogs at the park today. We stopped 3 times to let the dogs in the water. Dogs ran really well for the heat. By the time we finished my eyes were burning from salty sweat so badly I could hardly keep them open. We sat in the shade for awhile to cool off and let dogs drink. Dogs and humans had a good time.
m1 - 7:58
m2 - 8:29
m3 - 8:07
0.1 - 0:49
Running: 17.6 - 2:30:10
Bike: 47.5 mi - 3:13:01
Weights: 1:45 min (3 workouts)
MTD Running: 188.6 mi
YTD Running: 1220.1 mi
June 1-Jeff Shikles 8K
June 7- Sedalia Spring Into Summer Duathlon (2 mi run/12.3 mi bike/2 mi run)
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Saturday, I felt like I could run so went out and ran with the Uprise Training group. The run didn't feel great starting out. I stopped at 5 miles and the last 1.5 mi felt better. Today, I had my best run of the week and ran again this afternoon without problems. Running is not making it worse so I think it is good to run now. I'm looking forward to more running next week. I also biked and lifted weights this week to help keep my sanity.
Date: 5/19/2008 7:10 PM
Type: Easy
Course: Brown Station - Out and Back
Distance: 8 miles
Duration: 34:50
Speed: 13.78 miles / hour
Weight: 155 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 72° F, Sunny
Notes: Took a short bike ride before dark to help loosen up the calf.
Date: 5/19/2008 7:55 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Notes: I did my weight workout but skipped the PT exercises since I can't do a toe raise on left foot. I can do both feet but didn't want to strain the calf.
Date: 5/20/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 4 miles
Duration: 37:11
Pace: 9:18 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 58° F, Sunny
Notes: Ran out and back on the trail. Started with Dan and he ran the Tripp 10K and I hung back with a group of people I didn't know. At 2 mi I turned around and ran the 3rd mile pretty slow by myself. Dan H. started late and was runnng toward me. He turned around and ran the last mile with me.
I was glad I only ran 4 mi and no hills. I wasn't sure I would even be able to run today. The calf did prevent me from going any faster.
m1 - 8:44
m2 - 8:37
m3 - 10:17
m4 - 9:31
Date: 5/21/2008 5:10 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 40:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: I woke up early today and did a weight workout in the morning. I haven't done morning weight workouts for a few years, but maybe this will be a new trend.
Date: 5/23/2008 5:25 AM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: 12 reps on most. Curls seemed to burn more than usual.
Tried running a little in the basement and felt okay. I seem to be walking without a limp so far today. Calf still weak but better than yesterday.
Date: 5/24/2008 7:00 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 6.5 miles
Duration: 56:31
Pace: 8:42 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 5/10, Effort: 2/10
Weather: 58° F, Overcast
Notes: Ran first 3 miles with Steve, Lisa, and Bob. I felt slow and like running almost for the first time. On the way back stopped for a few minutes at Forum to talk with Dan and Phil. When I started running again, everything felt a lot better, looser, and felt faster. I can still feel calf so not ready to push the speed again.
GPS splits were really inaccurate today so I went by the mile markers for my distance.
Date: 5/24/2008 8:10 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 3.5 miles
Duration: 19:28
Speed: 10.79 miles / hour
Weight: 157 lb
Misc: Quality: 6/10, Effort: 2/10
Weather: 58° F, Overcast
Notes: Took a short ride with Dan before everyone else came back from running. The sky was getting dark so we all finished just in time before it poured rain.
Date: 5/24/2008 2:20 PM
Type: Hill
Course: Murry
Distance: 20 miles
Duration: 1:13:30
Speed: 16.33 miles / hour
Weight: 157 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 65° F, Windy, Humid, Partly Cloudy
Notes: Took Brown Station to HH, to Route Z and back. It was pretty windy on the way out. First 10 miles in 40 minutes (15 mph avg) and back in 33 minutes (18 mph avg). Good ride and I really need to get a mirror to see if anyone is behind me. I kept hearing cars that weren't there.
Date: 5/25/2008 7:20 AM
Type: Easy
Course: Brown Station - Out and Back
Distance: 16 miles
Duration: 1:05:13
Speed: 14.72 miles / hour
Weight: 157 lb
Misc: Quality: 6/10, Effort: 6/10
Weather: 70° F, Overcast, Windy, Humid
Notes: The plan was to ride at least 20 miles going out to Cosmo Park and back. At 4 miles, I had a flat on the front tire. This is the first time I have had a flat on the road. I've had flats before but before I started out riding. I had it changed in less than 10 min but struggled getting air into it with the crappy pump. I thought I had put a CO2 pump kit in my tool kit that I bought last year to replace this pump but had not. I managed to get about 30 lbs in the tire with crappy pump. It needed 100 lbs, but was able to ride home no problem and pump it up. I put in new tube and the CO2 kit in my tool kit. I hadn't even taken the CO2 kit out of the package.
I went back out and decided to only go 16 miles since I had wasted so much time with the tire and I wanted to have time to run. It was so humid on this ride that I actually felt sweaty even though I didn't ride too fast most of the time.
Date: 5/25/2008 9:30 AM
Type: Easy
Course: Boatman Hill - Oakland Gravel
Distance: 4 miles
Duration: 31:04
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 157 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 75° F, Windy, Humid, Partly Cloudy
Notes: This is the best run I have had all week. I was able to run up hills without too much problem. Calf felt a few twinges but not bad at all. I was drenched due to the high humidity after this run. I'm very happy considering this was right after the bike ride and it was so humid.
m1 - 7:54
m2 - 7:26
m3 - 7:47
m4 - 7:55
YAY!
Date: 5/25/2008 2:15 PM
Type: Easy
Course: Well Aware 5K
Distance: 3.1 miles
Duration: 25:24
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 7/10, Effort: 2/10
Weather: 87° F, Humid, Partly Cloudy
Notes: Ran the WellAware course at Stepen's Park with Hugh, Bruno, Rusty, Dan, Copper, and Tanner. Lots of people and several dogs at the park today. We stopped 3 times to let the dogs in the water. Dogs ran really well for the heat. By the time we finished my eyes were burning from salty sweat so badly I could hardly keep them open. We sat in the shade for awhile to cool off and let dogs drink. Dogs and humans had a good time.
m1 - 7:58
m2 - 8:29
m3 - 8:07
0.1 - 0:49
Running: 17.6 - 2:30:10
Bike: 47.5 mi - 3:13:01
Weights: 1:45 min (3 workouts)
MTD Running: 188.6 mi
YTD Running: 1220.1 mi
June 1-Jeff Shikles 8K
June 7- Sedalia Spring Into Summer Duathlon (2 mi run/12.3 mi bike/2 mi run)
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Saturday, May 17, 2008
Berryman Trail 50 miler
Here's my report. I may write more later and maybe not, but will add some pictures.
We left Columbia before 2 pm and picked Dan up in Ashland. We arrived Friday night at the Berryman camp about 5:30 pm after making a few wrong turns along the way. Picked up our packets, set up camp with the other Columbians and ate dinner. I was in bed by 9 pm and up at 2 am getting rid of some water. I had a hard time getting back to sleep but once I did I was dreaming about running a marathon. I hear Dan's alarm go off before mine so get up. I get dressed, have my shake with coffee, a banana, and yogurt, and then off to the bathroom. Go back and get everything ready to go and we head to the start line.
Hugh volunteered and was stationed at the second aid station. I handed my shirt off to him since I was getting hot. I didn't think my GPS was keeping accurate mileage and at the point it completely quit working it was bout 3 miles short. Dan ran the marathon and I got to see him several times on the course when he passed me and then I passed him later. I even ran with him and another guy for awhile. I finished the first half (25.2) in about 3:45, 8:56 pace. My goal overall was to finish in under 8 hrs and try running the first half at 8:50 pace. Trail conditions were much muddier this year and I really wasn't sure but I think this was an okay plan. Dan finished in 3:46 (6th overall - actually tied with 5th). I took 5 min to change my socks and shoes and was off for the second loop feeling decent.
Up to this point I had been in 5th place. I started the second loop with 2 other guys in the 50 that had come in while I was changing shoes and passed them before the first half mile. I was pretty excited to be in 3rd place and was feeling just a little pressure about it too. It was heating up and I was keeping a good pace and at least keeping one foot in front of the other running and very little walking. I expected it would take me about 4 hrs and I would finish in just under 8 hrs.
For a 50 mile, I expect to have periods where I feel bad, but I can't say I ever felt awful. I was running very well and am thinking this isn't that bad after I got the aid station at about 40 miles. The race started out at about 50 F and it heated up to about 80 while I was on the course. I hadn't seen or heard the guys behind me after I passed them but kept thinking they were going to come up behind me. It actually would have been nice to have someone to run with. The worst part of the course was where the horses had trampled through the mud and it was very difficult to run there. There were some creeks too where I couldn't avoid getting my shoes wet.
About a mile after the 44.3 mile aid station, I feel something in my calf going up a hill and think it is a spasm and thought I might have felt a pop. I massaged it and it didn't hurt hardly at all but I couldn't run and had a hard time walking. It was like my calf had given up. I wasn't ready to give up and wanted to run but couldn't. At this point I was 7 hr 15 min and had about 4.5 miles to go. I attempt to walk and kept thinking those guys behind me were going to catch up. After awhile I thought they must be having issues as well since a lot of time had passed. After 45 minutes one passes me walking. A couple minutes later I'm at the last aid station and they give me The Stick to try to massage out the calf tightness. They also gave me 2 Advil and I'm on my way now hoping I can walk and finish in under 9 hrs.
After I take off another guy passes me a few minutes later. I'm amazed how much of a lead I had gained on these guys but they were both having some problems too. Anything can happen in a 50 mile and it definitely happened and I just accepted it and dealt with it the best could. I walk for another mile and then try running. Yet another 50 miler passes me. I figure out how to run by tightening the calf, but it isn't pretty. I keep trying and get better at it and am able to alternate running and walking. I did pass a few marathoners that were walking.
Soon I am almost to the finish so I make sure I am running through the finish. I was so concentrating on being able to run that I forgot to stop my watch and was happy to see I was under 9 hrs at 8:53:59. I was thankful that I was able to at least walk when I couldn't run.
I used 10 Accel Gels and didn't eat anything else on the course. I drank water and sometimes Coke at the aid stations. I thought I was staying well hydrated but I think my calf issue may have been caused by low electrolytes. I was covered in salt when I finished. I probably should have carried water on the second loop since the aid stations weren't quite coming soon enough.
I'd say overall I am happy with this race even though the last 4.5 mi didn't go as planned. I placed decent at 6th place and came ever so close to 3rd. As I finished I didn't think I'd ever want to do one again, but about 10 min later I had changed my mind. If more of the race had gone badly I'd probably be serious about not doing one again but to be fair 90% of my run was close to excellent and I really had it together mentally. I made it through those last 4.5 miles with a good attitude. I had made it that far and I was determined to finish and get my Belt Buckle.
Hugh had been volunteering and was at the finish. The runners that passed me alerted Hugh and Dan to my calf problem so they weren't too worried. Since I finished an hour later we left a little later than planned and were really pressed to get back to Columbia by 7 pm to pick up the dogs at the kennel. I guess we would not have had this fun experience if I had finished earlier. We had to take Dan with us since didn't have time to drop him off in Ashland. Half the back seat was full so we had Rusty in the front with Dan and Hugh in the back with Bruno. Thankfully, Dan loves dogs. We dropped the dogs off at home and then went to Ruby Tuesday for dinner and took Dan home.
This was a fun trip and I hope to do this race again so I can actually run those last 4.5 miles. I don't think this calf issue is serious, but will see how it feels tomorrow.
We left Columbia before 2 pm and picked Dan up in Ashland. We arrived Friday night at the Berryman camp about 5:30 pm after making a few wrong turns along the way. Picked up our packets, set up camp with the other Columbians and ate dinner. I was in bed by 9 pm and up at 2 am getting rid of some water. I had a hard time getting back to sleep but once I did I was dreaming about running a marathon. I hear Dan's alarm go off before mine so get up. I get dressed, have my shake with coffee, a banana, and yogurt, and then off to the bathroom. Go back and get everything ready to go and we head to the start line.
Hugh volunteered and was stationed at the second aid station. I handed my shirt off to him since I was getting hot. I didn't think my GPS was keeping accurate mileage and at the point it completely quit working it was bout 3 miles short. Dan ran the marathon and I got to see him several times on the course when he passed me and then I passed him later. I even ran with him and another guy for awhile. I finished the first half (25.2) in about 3:45, 8:56 pace. My goal overall was to finish in under 8 hrs and try running the first half at 8:50 pace. Trail conditions were much muddier this year and I really wasn't sure but I think this was an okay plan. Dan finished in 3:46 (6th overall - actually tied with 5th). I took 5 min to change my socks and shoes and was off for the second loop feeling decent.
Up to this point I had been in 5th place. I started the second loop with 2 other guys in the 50 that had come in while I was changing shoes and passed them before the first half mile. I was pretty excited to be in 3rd place and was feeling just a little pressure about it too. It was heating up and I was keeping a good pace and at least keeping one foot in front of the other running and very little walking. I expected it would take me about 4 hrs and I would finish in just under 8 hrs.
For a 50 mile, I expect to have periods where I feel bad, but I can't say I ever felt awful. I was running very well and am thinking this isn't that bad after I got the aid station at about 40 miles. The race started out at about 50 F and it heated up to about 80 while I was on the course. I hadn't seen or heard the guys behind me after I passed them but kept thinking they were going to come up behind me. It actually would have been nice to have someone to run with. The worst part of the course was where the horses had trampled through the mud and it was very difficult to run there. There were some creeks too where I couldn't avoid getting my shoes wet.
About a mile after the 44.3 mile aid station, I feel something in my calf going up a hill and think it is a spasm and thought I might have felt a pop. I massaged it and it didn't hurt hardly at all but I couldn't run and had a hard time walking. It was like my calf had given up. I wasn't ready to give up and wanted to run but couldn't. At this point I was 7 hr 15 min and had about 4.5 miles to go. I attempt to walk and kept thinking those guys behind me were going to catch up. After awhile I thought they must be having issues as well since a lot of time had passed. After 45 minutes one passes me walking. A couple minutes later I'm at the last aid station and they give me The Stick to try to massage out the calf tightness. They also gave me 2 Advil and I'm on my way now hoping I can walk and finish in under 9 hrs.
After I take off another guy passes me a few minutes later. I'm amazed how much of a lead I had gained on these guys but they were both having some problems too. Anything can happen in a 50 mile and it definitely happened and I just accepted it and dealt with it the best could. I walk for another mile and then try running. Yet another 50 miler passes me. I figure out how to run by tightening the calf, but it isn't pretty. I keep trying and get better at it and am able to alternate running and walking. I did pass a few marathoners that were walking.
Soon I am almost to the finish so I make sure I am running through the finish. I was so concentrating on being able to run that I forgot to stop my watch and was happy to see I was under 9 hrs at 8:53:59. I was thankful that I was able to at least walk when I couldn't run.
I used 10 Accel Gels and didn't eat anything else on the course. I drank water and sometimes Coke at the aid stations. I thought I was staying well hydrated but I think my calf issue may have been caused by low electrolytes. I was covered in salt when I finished. I probably should have carried water on the second loop since the aid stations weren't quite coming soon enough.
I'd say overall I am happy with this race even though the last 4.5 mi didn't go as planned. I placed decent at 6th place and came ever so close to 3rd. As I finished I didn't think I'd ever want to do one again, but about 10 min later I had changed my mind. If more of the race had gone badly I'd probably be serious about not doing one again but to be fair 90% of my run was close to excellent and I really had it together mentally. I made it through those last 4.5 miles with a good attitude. I had made it that far and I was determined to finish and get my Belt Buckle.
Hugh had been volunteering and was at the finish. The runners that passed me alerted Hugh and Dan to my calf problem so they weren't too worried. Since I finished an hour later we left a little later than planned and were really pressed to get back to Columbia by 7 pm to pick up the dogs at the kennel. I guess we would not have had this fun experience if I had finished earlier. We had to take Dan with us since didn't have time to drop him off in Ashland. Half the back seat was full so we had Rusty in the front with Dan and Hugh in the back with Bruno. Thankfully, Dan loves dogs. We dropped the dogs off at home and then went to Ruby Tuesday for dinner and took Dan home.
This was a fun trip and I hope to do this race again so I can actually run those last 4.5 miles. I don't think this calf issue is serious, but will see how it feels tomorrow.
Sunday, May 11, 2008
5/5 - 5/11
This week was a taper week for the Berryman and ran 51 miles which included a 5 mile race on Saturday. I only managed one weight workout and decided not to do anymore until after the Berryman. I had such a good weight workout on Wed. I was sore for 3 days. Running has felt strong this week but I haven't been all that energetic otherwise. I've slept extra this week and even with the extra sleep I feel like I need more. I'm craving carbs too. Work has been a little stressful, but manageable. I guess it is just one of those cycles where I require more sleep and extra feedings to recover from the past several weeks. I will be running very little before Saturday when I run the 50 miler. I hope to be well-rested by Saturday.
Date: 5/5/2008 7:00 PM
Type: Easy
Course: Rocky Fork Conservation - Dog Run
Distance: 4 miles
Duration: 38:25
Pace: 9:37 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 3/10
Weather: 75° F, Sunny
Notes: Ran with Rusty and Bruno after dinner. Legs didn't feel like moving very fast and it was a little warm. The dogs stopped about every 0.1 mi for the first 0.7 mi. Every time we stopped I felt really warm.
I wore the toe socks for the first time. They didn't feel very unusual but I think they might be too thin for me.
m1 - 9:46
m2 - 9:27
m3 - 9:27
m4 - 9:42
Date: 5/6/2008 5:30 AM
Type: Hill
Course: Jaira's Jaunt - A Route
Distance: 8 miles
Duration: 57:52
Pace: 7:14 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 58° F, Overcast
Notes: Started off with the group and we broke away after a mile. Ran with Dan, Destiny and Phil and then Mike and John (a new guy) ran with us. Dan and I extended the run to 8 miles. This course has lots of hills and the run ended up being decent with 4 sub-7 min miles, but by the last hill I was ready for that hill to be over. All miles were negative splits except the last one that included an uphill.
m1 - 9:25
m2 - 7:30
m3 - 7:19
m4 - 7:12
m5 - 6:50
m6 - 6:47
m7 - 6:08
m8 - 6:40
Date: 5/6/2008 5:10 PM
Type: Easy
Course: Campus
Distance: 4 miles
Duration: 33:20
Pace: 8:20 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 66° F, Overcast
Notes: Ran with Dan S. and Dan H. Dan H. ran ahead after 2 miles and ran a tempo run since he was feeling good. I've felt like I am fighting off being sick all day with gunk running down my throat. Eating lunch at 2:30 didn't help and have felt tired all day. Finished 4 mi with Dan S. and was glad that was all we were running. I think I started the run dehydrated and felt much better after as soon as I drank, but now I feel like I need a lot of sleep. Hopefully with some sleep I will fight this off.
m1 - 8:34
m2 - 8:09
m3 - 8:21
m4 - 8:13
Date: 5/7/2008 8:00 AM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 45:00
Weight: 155 lb
Misc: Quality: 10/10, Effort: 9/10
Notes: A good workout powered by Fazolis and Jason's Frozen Custard. I felt much better today and seem to have fought off the cold I was getting. I was able to hit 20 reps on all of the first 2 sets and a little short on the 3rd set.
Decline Bench Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Flat Barbell Bench Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Incline Dumbbell Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Dumbell Overhead Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Dumbbell Side Raises-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Bent Over Dumbbell Side Raises-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Pull-ups
Dips
Date: 5/8/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 57:19
Pace: 7:10 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 60° F, Rain, Humid
Notes: Ran with Dan and Phil. There was a light drizzle and rain during the run. I was very tempted to take my shirt off before the run since I hate running with a wet shirt, but felt a little cold so left it on.
Munashe passed us near the end and we extended the run to 8 miles. This was near perfect weather for running even with the rain. The pace was comfortable and a very enjoyable and peaceful run.
m1 - 8:16
m2 - 7:22
m3 - 7:28
m4 - 7:03
m5 - 7:00
m6 - 6:53
m7 - 6:51
m8 - 6:24
Date: 5/9/2008 6:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 33:38
Pace: 8:25 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 63° F, Sunny
Notes: I didn't think I would run tonight but when I got home I found myself putting on my running clothes and shoes. I made Rusty and Bruno sit to calm down before starting and we had a smooth start. Not too much stopping today and I'm glad I took them out since this was a relaxing run.
m1 - 8:41
m2 - 8:07
m3 - 8:19
m4 - 8:28
Date: 5/10/2008 7:25 AM
Type: Easy
Course: Random Route
Distance: 3.1 miles
Duration: 25:13
Pace: 8:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 46° F, Windy, Humid, Partly Cloudy
Notes: Warm up for Joe Marks 5 mile race with Dan S., Hugh and Dan H. There was fog that was beginning to lift.
m1 - 8:57
m2 - 7:45
m3 - 7:46
.1 - 0:42
Date: 5/10/2008 8:00 AM
Type: Race
Course: Joe Marks 5 Mile Human Race
Distance: 5 miles
Duration: 30:53
Pace: 6:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Field Placement: 6 / 59 (10.2%)
Age group: 35 – 39
Group Placement: 3 / 9 (33.3%)
Weather: 50° F, Sunny, Windy
Notes: I attempted to not start this too fast which was difficult since there was a pack of 5 runners right ahead of me. I stayed behind and let myself fall behind close to Bill Stoltz. I could hear Dan's footsteps right behind me for awhile. This course had a lot of turns and garage sales to deal with. There were not many volunteers on the course but the turns were well marked. There were a few hills but didn't seem too bad. I kept Bill Stoltz and could also see Brian Evans ahead of me. On the turns I could see Dan behind me. No one was very close so really didn't push too hard.
Splits (some came early and some late after the markers)
m1 - 5:59
m2 - 6:11
m3 - 6:15
m4 - 6:29
m5 - 5:58
The first 5 runners in my age group placed 4 - 8 overall. I placed 3rd in age group and 6th overall. No age group awards but everyone received a key chain with a mirror that holds a picture. I had a 29 second 5 mile PR too. Hugh was 3rd in his age, 36:18 which is a PR by 1:24.
Date: 5/10/2008 9:50 AM
Type: Easy
Course: Joe Marks 5 Mile Human Race
Distance: 5 miles
Duration: 42:41
Pace: 8:33 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: Windy, Partly Cloudy
Notes: Ran a recovery with Dan S., Hugh, and Dan H. I took it pretty easy and felt good.
m1 - 9:29
m2 - 8:41
m3 - 8:24
m4 - 8:26
m5 - 7:33
Date: 5/11/2008 3:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10 miles
Duration: 1:29:30
Pace: 8:57 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 62° F, Sunny, Windy
Notes: Ran RB Deer Run plus an additional mile with Dan. He changed the course a bit at the end which gave us a nice fast downhill mile to end the run. Trails were really muddy and lots of standing water and water over the creek crossings which made for a fun run. Weather turned out great this afternoon with lots of sunshine. Pace was perfect too for this last trail run before we run the Berryman.
m1 - 9:17
m2 - 9:49
m3 - 9:10
m4 - 8:47
m5 - 8:48
m6 - 8:25
m7 - 8:28
m8 - 8:52
m9 - 9:45 (big hill)
m10 - 8:06
After the run, we walked a little, waiting on Hugh who was running 15 miles to meet us. Once he made it and cooled down and hydrated we went to Mcalisters Deli for dinner. Very enjoyable afternoon.
Running: 51.1 - 6:48:51
Weights: 45 min (1 workout)
MTD Running: 98.4 mi
YTD Running: 1129.9 mi
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 5/5/2008 7:00 PM
Type: Easy
Course: Rocky Fork Conservation - Dog Run
Distance: 4 miles
Duration: 38:25
Pace: 9:37 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 3/10
Weather: 75° F, Sunny
Notes: Ran with Rusty and Bruno after dinner. Legs didn't feel like moving very fast and it was a little warm. The dogs stopped about every 0.1 mi for the first 0.7 mi. Every time we stopped I felt really warm.
I wore the toe socks for the first time. They didn't feel very unusual but I think they might be too thin for me.
m1 - 9:46
m2 - 9:27
m3 - 9:27
m4 - 9:42
Date: 5/6/2008 5:30 AM
Type: Hill
Course: Jaira's Jaunt - A Route
Distance: 8 miles
Duration: 57:52
Pace: 7:14 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 58° F, Overcast
Notes: Started off with the group and we broke away after a mile. Ran with Dan, Destiny and Phil and then Mike and John (a new guy) ran with us. Dan and I extended the run to 8 miles. This course has lots of hills and the run ended up being decent with 4 sub-7 min miles, but by the last hill I was ready for that hill to be over. All miles were negative splits except the last one that included an uphill.
m1 - 9:25
m2 - 7:30
m3 - 7:19
m4 - 7:12
m5 - 6:50
m6 - 6:47
m7 - 6:08
m8 - 6:40
Date: 5/6/2008 5:10 PM
Type: Easy
Course: Campus
Distance: 4 miles
Duration: 33:20
Pace: 8:20 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 66° F, Overcast
Notes: Ran with Dan S. and Dan H. Dan H. ran ahead after 2 miles and ran a tempo run since he was feeling good. I've felt like I am fighting off being sick all day with gunk running down my throat. Eating lunch at 2:30 didn't help and have felt tired all day. Finished 4 mi with Dan S. and was glad that was all we were running. I think I started the run dehydrated and felt much better after as soon as I drank, but now I feel like I need a lot of sleep. Hopefully with some sleep I will fight this off.
m1 - 8:34
m2 - 8:09
m3 - 8:21
m4 - 8:13
Date: 5/7/2008 8:00 AM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 45:00
Weight: 155 lb
Misc: Quality: 10/10, Effort: 9/10
Notes: A good workout powered by Fazolis and Jason's Frozen Custard. I felt much better today and seem to have fought off the cold I was getting. I was able to hit 20 reps on all of the first 2 sets and a little short on the 3rd set.
Decline Bench Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Flat Barbell Bench Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Incline Dumbbell Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Dumbell Overhead Press-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Dumbbell Side Raises-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Bent Over Dumbbell Side Raises-2-2 rep tempo 3 sets of 20 reps (30 sec rest)
Pull-ups
Dips
Date: 5/8/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 57:19
Pace: 7:10 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 60° F, Rain, Humid
Notes: Ran with Dan and Phil. There was a light drizzle and rain during the run. I was very tempted to take my shirt off before the run since I hate running with a wet shirt, but felt a little cold so left it on.
Munashe passed us near the end and we extended the run to 8 miles. This was near perfect weather for running even with the rain. The pace was comfortable and a very enjoyable and peaceful run.
m1 - 8:16
m2 - 7:22
m3 - 7:28
m4 - 7:03
m5 - 7:00
m6 - 6:53
m7 - 6:51
m8 - 6:24
Date: 5/9/2008 6:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 33:38
Pace: 8:25 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 63° F, Sunny
Notes: I didn't think I would run tonight but when I got home I found myself putting on my running clothes and shoes. I made Rusty and Bruno sit to calm down before starting and we had a smooth start. Not too much stopping today and I'm glad I took them out since this was a relaxing run.
m1 - 8:41
m2 - 8:07
m3 - 8:19
m4 - 8:28
Date: 5/10/2008 7:25 AM
Type: Easy
Course: Random Route
Distance: 3.1 miles
Duration: 25:13
Pace: 8:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: 46° F, Windy, Humid, Partly Cloudy
Notes: Warm up for Joe Marks 5 mile race with Dan S., Hugh and Dan H. There was fog that was beginning to lift.
m1 - 8:57
m2 - 7:45
m3 - 7:46
.1 - 0:42
Date: 5/10/2008 8:00 AM
Type: Race
Course: Joe Marks 5 Mile Human Race
Distance: 5 miles
Duration: 30:53
Pace: 6:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Field Placement: 6 / 59 (10.2%)
Age group: 35 – 39
Group Placement: 3 / 9 (33.3%)
Weather: 50° F, Sunny, Windy
Notes: I attempted to not start this too fast which was difficult since there was a pack of 5 runners right ahead of me. I stayed behind and let myself fall behind close to Bill Stoltz. I could hear Dan's footsteps right behind me for awhile. This course had a lot of turns and garage sales to deal with. There were not many volunteers on the course but the turns were well marked. There were a few hills but didn't seem too bad. I kept Bill Stoltz and could also see Brian Evans ahead of me. On the turns I could see Dan behind me. No one was very close so really didn't push too hard.
Splits (some came early and some late after the markers)
m1 - 5:59
m2 - 6:11
m3 - 6:15
m4 - 6:29
m5 - 5:58
The first 5 runners in my age group placed 4 - 8 overall. I placed 3rd in age group and 6th overall. No age group awards but everyone received a key chain with a mirror that holds a picture. I had a 29 second 5 mile PR too. Hugh was 3rd in his age, 36:18 which is a PR by 1:24.
Date: 5/10/2008 9:50 AM
Type: Easy
Course: Joe Marks 5 Mile Human Race
Distance: 5 miles
Duration: 42:41
Pace: 8:33 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 4/10
Weather: Windy, Partly Cloudy
Notes: Ran a recovery with Dan S., Hugh, and Dan H. I took it pretty easy and felt good.
m1 - 9:29
m2 - 8:41
m3 - 8:24
m4 - 8:26
m5 - 7:33
Date: 5/11/2008 3:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10 miles
Duration: 1:29:30
Pace: 8:57 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 62° F, Sunny, Windy
Notes: Ran RB Deer Run plus an additional mile with Dan. He changed the course a bit at the end which gave us a nice fast downhill mile to end the run. Trails were really muddy and lots of standing water and water over the creek crossings which made for a fun run. Weather turned out great this afternoon with lots of sunshine. Pace was perfect too for this last trail run before we run the Berryman.
m1 - 9:17
m2 - 9:49
m3 - 9:10
m4 - 8:47
m5 - 8:48
m6 - 8:25
m7 - 8:28
m8 - 8:52
m9 - 9:45 (big hill)
m10 - 8:06
After the run, we walked a little, waiting on Hugh who was running 15 miles to meet us. Once he made it and cooled down and hydrated we went to Mcalisters Deli for dinner. Very enjoyable afternoon.
Running: 51.1 - 6:48:51
Weights: 45 min (1 workout)
MTD Running: 98.4 mi
YTD Running: 1129.9 mi
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, May 04, 2008
4/28 - 5/4
A good week of running with 70 miles and 2 weight workouts. Normally, I take off Wed, but had Wed night free this week so went to track nite. Ran hard again on Thursday and was ready for a day off on Fri. I even took the day off work on Fri, slept in a little and then got some things done around the house that I've fallen behind. After Saturday's run in the morning I was exhausted. Took a nap and went to bed early. I had a good day of running today but didn't push too hard.
This coming week I will cut back the mileage to about 50 miles to taper for the Berryman on May 17th. Hopefully, I will feel a little more energetic this week with the cut back in mileage.
I didn't manage to get any biking this week so hopefully I can soon. I'm unsure about signing up for swimming for the entire summer so may just do a month.
Date: 4/28/2008 7:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 33:54
Pace: 8:29 / mile
Shoe: Mizuno Wave Rider
Weight: 157 lb
Misc: Quality: 10/10, Effort: 2/10
Weather: 46° F, Sunny
Notes: Ran with Hugh, Bruno, and Rusty. Dogs were fast but stopped a few times.
m1 - 8:28
m2 - 8:20
m3 - 8:20
m4 - 8:45
Date: 4/29/2008 5:30 AM
Type: Easy
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 58:58
Pace: 7:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 34° F, Sunny
Notes: Ran with Dan and Phil. It was light enough to run without a headlamp today. Run felt pretty easy. GPS worked for most splits other than the first mile so got the splits from Dan. I think it is time for a Garmin.
m1...9:01
m2...7:50
m3...7:19
m4...7:10
m5...7:02
m6...6:56
m7...6:49
m8...6:47
Date: 4/29/2008 5:00 PM
Type: Easy
Course: Campus
Distance: 6.5 miles
Duration: 50:29
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 63° F, Sunny
Notes: Met Dan S and Dan H for an enjoyable run on campus. I ran over from Hugh's work where I left the car for him to pack his clothes so he could run home. Then I ran to the Newman Center which was 1.4 miles . We ran and when I finished my GPS said 6.9 miles which didn't seem right. I checked my splits when I got home and it recorded mile 6 as 5:35 and we were not running that fast so that is where the extra mileage was added. I do know the first 1.4 miles were accurate since and Dan H had we ran 5.1 miles so I have determined I ran 6.5. My GPS has not working right for some reason and I am not sure the problem. Usually, it is short and today it was 0.4 miles too long.
The first mile split was 6:25 and the 0.4 was 2:42. I was in a hurry to get there!
Splits for the next 5 were a comfortable pace:
m1 - 8:22
m2 - 7:55
m3 - 7:57
m4 - 8:32
m5 - 8:03
0:30(333ft)
Date: 4/30/2008 5:30 PM
Type: Track Nite
Course: Track Nite
Distance: 4.2 miles
Duration: 26:01
Pace: 6:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 78° F, Sunny
Notes: I didn't go out too hard since my 800s were a lot slower than I was running last summer at track nights. The 600s I did push a little but they still weren't my fastest. Took it really easy on the first 200 and then pushed a little on the second one. Overall, not a bad track workout for the first one of the year. My warm-up mile was really fast. Also, this track workout felt a lot easier than the first one I did last year.
I did enjoy seeing everyone and there were some new faces. I also liked running in the warmer temps for a change.
1 mi warmup - 6:55
4-100s
Buddy Relays:
2- 800s - 3:10, 3:00
2-600s - 2:03, 2:06
2-200s - 0:41, 0:37
1-100 (1 mi relay)
0.9 mi cool down
Date: 4/30/2008 8:30 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 46:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: First weight workout in 2 weeks and it felt great. I was tired when I got home but decided that I could not delay another day and it went really well. Ended up doing 12 reps on most of the weights. I started with the same weight I left off at a few weeks ago for this workout. I suppose Cici's Pizza helped too.
Decline Bench Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Flat Barbell Bench Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbell Overhead Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Side Raises-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Bent Over Dumbbell Side Raises-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Pull-ups (4 sets)
Dips (3 sets)
PT exercises
Wobble Board
Date: 5/1/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 6 miles
Duration: 42:33
Pace: 7:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 62° F, Sunny
Notes: Pictures after the run today so we were supposed to go out 20 min and back. Ran with Dan and Phil caught up and ran with us after 2 miles. After the first mile we decided to do a tempo run. I felt good most of the run except the 1.5 miles really needed to use the bathroom so held back a little (although we did speed up) behind Dan and Phil.
m1 - 8:50
m2 - 7:22
m3 - 6:47
m4 - 6:41
m5 - 6:38
m6 - 6:34
Date: 5/1/2008 6:10 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:44
Pace: 8:56 / mile
Shoe: Mizuno Wave Rider
Weight: 156 lb
Misc: Quality: 8/10, Effort: 2/10
Weather: 78° F, Sunny
Notes: Run with Hugh, Rusty, and Bruno. The dogs wanted to take it easy in the heat which was fine with me since I needed an easy run.
Date: 5/2/2008 8:25 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 36:00
Weight: 155 lb
Misc: Quality: 8/10, Effort: 9/10
Notes: This was more difficult to hit 12 reps than the Wed. night workout.
Reverse Grip Barbell Row-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Row-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Deadlifts-2-2 rep tempo 3 sets of 8-12 reps
Standing Dumbell Curls-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Curls-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Weighted Stability Ball Crunch-4-2 rep tempo 50 reps, alternating - 40 reps, no weight - 50 reps
Date: 5/3/2008 5:30 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:04:23
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 48° F, Overcast
Notes: Run with the Lunatics. Ran with John, Phil, Kurt, and Dan. John turned off on the MKT at Scott Blvd. This was one of those runs where I wanted it to be over at times. There was a strong wind out of the WNW at 20+mph (weather.com says gusting to 28 mph). We tried to stay out of it when we could by running close to the houses on the sidewalks. There were several good hills on this course if we didn't have the wind to run into. My legs felt a little tired and I really didn't feel like pushing any harder than we ran this. Felt freezing cold after standing around after the run. I did enjoy most of the run though. I'm just wondering where are the warm spring temps?
m1 - 9:16...... m9 - 7:19
m2 - 8:55......m10 - 7:19
m3 - 8:12......m11 - 7:40
m4 - 8:06......m12 - 7:44
m5 - 7:44......m13 - 7:33
m6 - 7:40......m14 - 7:19
m7 - 7:33......m15 - 7:11
m8 - 7:30......m16 - 7:19
Date: 5/4/2008 8:10 AM
Type: Easy
Course: Rocky Fork Conservation - Dog Run
Distance: 5 miles
Duration: 46:02
Pace: 9:13 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 8/10, Effort: 2/10
Weather: 45° F, Sunny
Notes: Ran with Rusty and Bruno. Bruno decided to slip out of his collar. After a little talk, I think we came to an understanding either stay in the collar or wear the harness. He kept the collar on. I decided to run in Rocky Fork so they would run slower. They started off from the house like crazy so I stopped, calmed them and we were off again at a more reasonable pace. They did get a little muddy and wet from the grass. I think we all enjoyed the run and they didn't even notice they ran an extra mile more than usual. It is always a very scenic course running in this area.
m1 - 9:20
m2 - 8:59
m3 - 9:24
m4 - 9:25
Date: 5/4/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 16.3 miles
Duration: 2:35:06
Pace: 9:31 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 70° F, Sunny
Notes: Ran Gans Creek and Deer run with Dan. The weather was great and trails were mostly dry, but muddy in a few places.We did not push the effort too hard and it was an enjoyable run. Felt good after the run so I think we ran it at the right pace going into taper for the Berryman.
m1 - 10:07 m9 - 10:09
m2 - 9:52 m10- 9:47
m3 - 9:12 m11- 9:09
m4 - 10:26 m12- 9:07
m5 - 9:36 m13- 8:40
m6 - 10:21 m14- 9:03
m7 - 9:23 m15- 8:59
m8 - 9:10 m16- 8:41
m.31 3:16 (10:35 pace)
Running: 70 mi - 9:33:10
Weights: 1 hr 22 min (2 workouts)
MTD Running: 47.3 mi
YTD Running: 1078.8 mi
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
This coming week I will cut back the mileage to about 50 miles to taper for the Berryman on May 17th. Hopefully, I will feel a little more energetic this week with the cut back in mileage.
I didn't manage to get any biking this week so hopefully I can soon. I'm unsure about signing up for swimming for the entire summer so may just do a month.
Date: 4/28/2008 7:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 33:54
Pace: 8:29 / mile
Shoe: Mizuno Wave Rider
Weight: 157 lb
Misc: Quality: 10/10, Effort: 2/10
Weather: 46° F, Sunny
Notes: Ran with Hugh, Bruno, and Rusty. Dogs were fast but stopped a few times.
m1 - 8:28
m2 - 8:20
m3 - 8:20
m4 - 8:45
Date: 4/29/2008 5:30 AM
Type: Easy
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 58:58
Pace: 7:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 34° F, Sunny
Notes: Ran with Dan and Phil. It was light enough to run without a headlamp today. Run felt pretty easy. GPS worked for most splits other than the first mile so got the splits from Dan. I think it is time for a Garmin.
m1...9:01
m2...7:50
m3...7:19
m4...7:10
m5...7:02
m6...6:56
m7...6:49
m8...6:47
Date: 4/29/2008 5:00 PM
Type: Easy
Course: Campus
Distance: 6.5 miles
Duration: 50:29
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 63° F, Sunny
Notes: Met Dan S and Dan H for an enjoyable run on campus. I ran over from Hugh's work where I left the car for him to pack his clothes so he could run home. Then I ran to the Newman Center which was 1.4 miles . We ran and when I finished my GPS said 6.9 miles which didn't seem right. I checked my splits when I got home and it recorded mile 6 as 5:35 and we were not running that fast so that is where the extra mileage was added. I do know the first 1.4 miles were accurate since and Dan H had we ran 5.1 miles so I have determined I ran 6.5. My GPS has not working right for some reason and I am not sure the problem. Usually, it is short and today it was 0.4 miles too long.
The first mile split was 6:25 and the 0.4 was 2:42. I was in a hurry to get there!
Splits for the next 5 were a comfortable pace:
m1 - 8:22
m2 - 7:55
m3 - 7:57
m4 - 8:32
m5 - 8:03
0:30(333ft)
Date: 4/30/2008 5:30 PM
Type: Track Nite
Course: Track Nite
Distance: 4.2 miles
Duration: 26:01
Pace: 6:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 78° F, Sunny
Notes: I didn't go out too hard since my 800s were a lot slower than I was running last summer at track nights. The 600s I did push a little but they still weren't my fastest. Took it really easy on the first 200 and then pushed a little on the second one. Overall, not a bad track workout for the first one of the year. My warm-up mile was really fast. Also, this track workout felt a lot easier than the first one I did last year.
I did enjoy seeing everyone and there were some new faces. I also liked running in the warmer temps for a change.
1 mi warmup - 6:55
4-100s
Buddy Relays:
2- 800s - 3:10, 3:00
2-600s - 2:03, 2:06
2-200s - 0:41, 0:37
1-100 (1 mi relay)
0.9 mi cool down
Date: 4/30/2008 8:30 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 46:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: First weight workout in 2 weeks and it felt great. I was tired when I got home but decided that I could not delay another day and it went really well. Ended up doing 12 reps on most of the weights. I started with the same weight I left off at a few weeks ago for this workout. I suppose Cici's Pizza helped too.
Decline Bench Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Flat Barbell Bench Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbell Overhead Press-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Side Raises-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Bent Over Dumbbell Side Raises-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Pull-ups (4 sets)
Dips (3 sets)
PT exercises
Wobble Board
Date: 5/1/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 6 miles
Duration: 42:33
Pace: 7:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 62° F, Sunny
Notes: Pictures after the run today so we were supposed to go out 20 min and back. Ran with Dan and Phil caught up and ran with us after 2 miles. After the first mile we decided to do a tempo run. I felt good most of the run except the 1.5 miles really needed to use the bathroom so held back a little (although we did speed up) behind Dan and Phil.
m1 - 8:50
m2 - 7:22
m3 - 6:47
m4 - 6:41
m5 - 6:38
m6 - 6:34
Date: 5/1/2008 6:10 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:44
Pace: 8:56 / mile
Shoe: Mizuno Wave Rider
Weight: 156 lb
Misc: Quality: 8/10, Effort: 2/10
Weather: 78° F, Sunny
Notes: Run with Hugh, Rusty, and Bruno. The dogs wanted to take it easy in the heat which was fine with me since I needed an easy run.
Date: 5/2/2008 8:25 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 36:00
Weight: 155 lb
Misc: Quality: 8/10, Effort: 9/10
Notes: This was more difficult to hit 12 reps than the Wed. night workout.
Reverse Grip Barbell Row-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Dumbbell Row-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Deadlifts-2-2 rep tempo 3 sets of 8-12 reps
Standing Dumbell Curls-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Incline Dumbbell Curls-2-2 rep tempo 3 sets of 8-12 reps (30 sec rest)
Weighted Stability Ball Crunch-4-2 rep tempo 50 reps, alternating - 40 reps, no weight - 50 reps
Date: 5/3/2008 5:30 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:04:23
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 7/10, Effort: 7/10
Weather: 48° F, Overcast
Notes: Run with the Lunatics. Ran with John, Phil, Kurt, and Dan. John turned off on the MKT at Scott Blvd. This was one of those runs where I wanted it to be over at times. There was a strong wind out of the WNW at 20+mph (weather.com says gusting to 28 mph). We tried to stay out of it when we could by running close to the houses on the sidewalks. There were several good hills on this course if we didn't have the wind to run into. My legs felt a little tired and I really didn't feel like pushing any harder than we ran this. Felt freezing cold after standing around after the run. I did enjoy most of the run though. I'm just wondering where are the warm spring temps?
m1 - 9:16...... m9 - 7:19
m2 - 8:55......m10 - 7:19
m3 - 8:12......m11 - 7:40
m4 - 8:06......m12 - 7:44
m5 - 7:44......m13 - 7:33
m6 - 7:40......m14 - 7:19
m7 - 7:33......m15 - 7:11
m8 - 7:30......m16 - 7:19
Date: 5/4/2008 8:10 AM
Type: Easy
Course: Rocky Fork Conservation - Dog Run
Distance: 5 miles
Duration: 46:02
Pace: 9:13 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 8/10, Effort: 2/10
Weather: 45° F, Sunny
Notes: Ran with Rusty and Bruno. Bruno decided to slip out of his collar. After a little talk, I think we came to an understanding either stay in the collar or wear the harness. He kept the collar on. I decided to run in Rocky Fork so they would run slower. They started off from the house like crazy so I stopped, calmed them and we were off again at a more reasonable pace. They did get a little muddy and wet from the grass. I think we all enjoyed the run and they didn't even notice they ran an extra mile more than usual. It is always a very scenic course running in this area.
m1 - 9:20
m2 - 8:59
m3 - 9:24
m4 - 9:25
Date: 5/4/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 16.3 miles
Duration: 2:35:06
Pace: 9:31 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 70° F, Sunny
Notes: Ran Gans Creek and Deer run with Dan. The weather was great and trails were mostly dry, but muddy in a few places.We did not push the effort too hard and it was an enjoyable run. Felt good after the run so I think we ran it at the right pace going into taper for the Berryman.
m1 - 10:07 m9 - 10:09
m2 - 9:52 m10- 9:47
m3 - 9:12 m11- 9:09
m4 - 10:26 m12- 9:07
m5 - 9:36 m13- 8:40
m6 - 10:21 m14- 9:03
m7 - 9:23 m15- 8:59
m8 - 9:10 m16- 8:41
m.31 3:16 (10:35 pace)
Running: 70 mi - 9:33:10
Weights: 1 hr 22 min (2 workouts)
MTD Running: 47.3 mi
YTD Running: 1078.8 mi
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, April 27, 2008
4/21 - 4/27
A great week of running starting the week off with Boston. I ran quite a few unplanned miles this week after Boston. The high mileage week should prepare me for the Berryman. I hope to get some decent miles on the trail this week and then taper for 2 weeks.
This coming week will likely be a taper though since I'm not likely going to increase mileage at this point. I'll resume weight lifting and maybe even get on the bike. I'm considering joining Macher's Swim Club from June - Mid-Sept. They have swimming from 5:30 am - 6:45 with coaching. I'd like to do more cross-training.
Date: 4/21/2008 10:02 AM
Type: Race
Course: Boston Marathon
Distance: 26.2 miles
Duration: 2:57:47
Pace: 6:48 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Field Placement: 961 / 21963 (4.4%)
Age group: 18 – 39
Group Placement: 690 / 4684 (14.7%)
Gender Placement: 927 / 13028 (7.1%)
Weather: 51° F, Sunny
Notes:
Race Report
Date: 4/21/2008 6:15 PM
Type: Easy
Course: Boston
Distance: 1.7 miles
Duration: 17:00
Pace: 10:00 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: Sunny
Date: 4/22/2008 7:10 AM
Type: Easy
Course: Boston
Distance: 4 miles
Duration: 36:43
Pace: 9:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 45° F, Sunny
Notes: Run with Hugh, Brett, Tom, Phil, Robin, and Cathy. Quads are sore, but I'm running fine.
m1 - 9:42
m2 - 9:02
m3 - 8:59
m4 - 8:59
Date: 4/24/2008 5:30 AM
Type: Easy
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 48:41
Pace: 7:59 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 62° F, Rain, Humid
Notes: Started out running with Dan but his dogs decided they wanted to run fast so he ran ahead. I caught up to Lisa and ran with her. The run felt really good. Quads are just a little sore but not too bad.
m1 - 8:28
m2 - 7:58
m3 - 8:16
m4 - 7:54
m5 - 8:09
m6 - 7:23
m6.1 - 0:32
Date: 4/26/2008 5:35 AM
Type: Easy
Course: Country Dozen
Distance: 12 miles
Duration: 1:39:11
Pace: 8:16 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 10/10, Effort: 4/10
Weather: 41° F, Sunny
Notes: I ran with the Long Run Lunatics with Hugh and Destiny. GPS worked but the first mile it was showing a 15 min pace and we were running faster so I'm not recording the splits. This was a relaxed easy run for me and felt really good. Since yesterday my quads felt normal again after being sore for 3 days.
Date: 4/26/2008 9:15 AM
Type: Race
Course: Laughing Out Loud Marathon
Distance: 26.2 miles
Duration: 4:19:19
Pace: 9:54 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 10/10, Effort: 4/10
Weather: 46° F, Sunny
Notes:
Race Report
Date: 4/27/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 11 miles
Duration: 1:54:59
Pace: 10:28 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 157 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 48° F, Overcast, Humid
Notes: Ran 8.3 on Gans Creek side with Jeff, Joe, and Brad. First couple miles didn't feel great, but the rest felt good. We ran an easy pace today. Jeff asked if I wanted to run more. He only wanted to run 20 - 30 min more so I figured why not. We ran about 3 more miles on Devil's Ice Box side partly on a new trail that just opened up. We slowed the pace down just a little. He wanted to put in 2 hours today so we were close.
m1 - 10:11
m2 - 8:41
m3 - 8:48
m4 - 9:06
m5 - 10:10
m6 - 10:53
m7 - 12:01
m8 - 11:39
m9 - 11:06
m10 - 11 - 23:20
Running: 87.2 mi - 12:33:40
Weights: 0 min (0 workout)
MTD Running: 217.1 mi
YTD Running: 1008.8 mi
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
This coming week will likely be a taper though since I'm not likely going to increase mileage at this point. I'll resume weight lifting and maybe even get on the bike. I'm considering joining Macher's Swim Club from June - Mid-Sept. They have swimming from 5:30 am - 6:45 with coaching. I'd like to do more cross-training.
Date: 4/21/2008 10:02 AM
Type: Race
Course: Boston Marathon
Distance: 26.2 miles
Duration: 2:57:47
Pace: 6:48 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Field Placement: 961 / 21963 (4.4%)
Age group: 18 – 39
Group Placement: 690 / 4684 (14.7%)
Gender Placement: 927 / 13028 (7.1%)
Weather: 51° F, Sunny
Notes:
Race Report
Date: 4/21/2008 6:15 PM
Type: Easy
Course: Boston
Distance: 1.7 miles
Duration: 17:00
Pace: 10:00 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: Sunny
Date: 4/22/2008 7:10 AM
Type: Easy
Course: Boston
Distance: 4 miles
Duration: 36:43
Pace: 9:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 45° F, Sunny
Notes: Run with Hugh, Brett, Tom, Phil, Robin, and Cathy. Quads are sore, but I'm running fine.
m1 - 9:42
m2 - 9:02
m3 - 8:59
m4 - 8:59
Date: 4/24/2008 5:30 AM
Type: Easy
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 48:41
Pace: 7:59 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 62° F, Rain, Humid
Notes: Started out running with Dan but his dogs decided they wanted to run fast so he ran ahead. I caught up to Lisa and ran with her. The run felt really good. Quads are just a little sore but not too bad.
m1 - 8:28
m2 - 7:58
m3 - 8:16
m4 - 7:54
m5 - 8:09
m6 - 7:23
m6.1 - 0:32
Date: 4/26/2008 5:35 AM
Type: Easy
Course: Country Dozen
Distance: 12 miles
Duration: 1:39:11
Pace: 8:16 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 10/10, Effort: 4/10
Weather: 41° F, Sunny
Notes: I ran with the Long Run Lunatics with Hugh and Destiny. GPS worked but the first mile it was showing a 15 min pace and we were running faster so I'm not recording the splits. This was a relaxed easy run for me and felt really good. Since yesterday my quads felt normal again after being sore for 3 days.
Date: 4/26/2008 9:15 AM
Type: Race
Course: Laughing Out Loud Marathon
Distance: 26.2 miles
Duration: 4:19:19
Pace: 9:54 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 157 lb
Misc: Quality: 10/10, Effort: 4/10
Weather: 46° F, Sunny
Notes:
Race Report
Date: 4/27/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 11 miles
Duration: 1:54:59
Pace: 10:28 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 157 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 48° F, Overcast, Humid
Notes: Ran 8.3 on Gans Creek side with Jeff, Joe, and Brad. First couple miles didn't feel great, but the rest felt good. We ran an easy pace today. Jeff asked if I wanted to run more. He only wanted to run 20 - 30 min more so I figured why not. We ran about 3 more miles on Devil's Ice Box side partly on a new trail that just opened up. We slowed the pace down just a little. He wanted to put in 2 hours today so we were close.
m1 - 10:11
m2 - 8:41
m3 - 8:48
m4 - 9:06
m5 - 10:10
m6 - 10:53
m7 - 12:01
m8 - 11:39
m9 - 11:06
m10 - 11 - 23:20
Running: 87.2 mi - 12:33:40
Weights: 0 min (0 workout)
MTD Running: 217.1 mi
YTD Running: 1008.8 mi
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Saturday, April 26, 2008
Laughing Out Loud Marathon
LOL Marathon Pictures
Originally when I signed up for this LOL Marathon I had planned to possible run, bike, and blade. I was so busy last week I never had time to figure out the logistics of doing that. Last night I wasn't sure what I was going to do. I decided to go run 12 miles with the Lunatics and see how I felt. The options for the run were 5K, 10K, half marathon, and marathon. You could use any kind of human powered transportation to finish.
Hugh volunteered and we arrived about 8 am. We sat in the car and were able to get a wireless signal to check on the 2 Dans running the half and full in Nashville. They were at the 6 miles and had both picked up the pace from their first 3 miles. Felt good to know their race was off too a great start.
I picked up my packet and about 8:40 went to the car to get my bottles ready. The plan was to run and see how far I could get. I figured this would be good training for the Berryman 50 mile since I was planning on taking this much slower than Boston. If I felt fine, I would go all the way. I wore my fuel belt with G2 and carried a my Nathan bottle with water. I took a variety of gels (2 Accels, 2 Hammers, and 1 Power Shot Blocks) so I could use up some that I no longer use.
Lisa and Jeff wells were planning to take turns biking and running the course as a team. There were about 50 participants with many in costume. Jeff ran first and I stayed with him and Lisa rode along with us. The run started in Flat Branch Park and we followed the MKT to Twin Lakes. We made a pit stop. So far the course was flat and then we had to run up the monster hill on Chapel Hill towards Fairview. We ran through Fairview Park on a trail and then on the grass around the soccer fields. There was a bonus loop you could take off the soccer fields but we opted not to add any extra miles.
Next the course moved back onto the roads. Lisa ran with me starting at Rollins and Stadium. A lot of the course went on Rollins road which has some nice hills. Off College park there was a shortcut that was available, but we proceeded on course through some other streets and then back to Rollins Road where we connected again with the MKT trail. We took the MU Rec Trail and then the trail to the park off Old 63 where we took another pit stop and Jeff resumed running.
I didn't realize we were going to be running up the hill on Old 63 towards Bearfield that we normally run down. Throughout the run we ended up walking and stopping very little. My GPS battery died right after the start, but seemed like we were keeping a comfortable 10 min pace which felt just right to me.
We continued generally to the west and at the food sure smelled good when we were across the road from Arris Pizza. I took gels every so often, but wasn't sticking to a regular schedule. There were a few water stops, plus Mike Denehy would find people on the course and bring water and gels. Also, I felt like the course was well-marked. Mike and Jim Linville spent the night from 9 pm - 4 am marking the course. I guess they didn't sleep.
The next part of the course headed north on Forum. I had called both Dan's earlier to hear about their race but they weren't with their phones. On Forum Dan S called to tell me about their races. With the traffic it was a little difficult to hear at first, but eventually I could hear. Dan S. had a big PR and qualified for Boston at 3:09:30 and Dan H. ran his half in 1:42:31. They both exceeded their goals dealing with the less than ideal weather conditions.
At Katy Place apartments we went down the treacherous hill that connects to the MKT. We got back on the MU rec trail and then headed towards the tunnel on Stadium, down Maryland and to the finish. I was still feeling good at the end and I think we ran a really consistent pace. It was nice having Jeff and Lisa to run with and this was a fun marathon and long run.
The only other person to run the entire marathon was Steve Kullman. We waited about an hour for him to finish and then went off to Roly Poly for some Roly Burgers.
Considering I ran 38 miles today, I'm feeling pretty good and now you all know that I'm certifiably nuts!
Originally when I signed up for this LOL Marathon I had planned to possible run, bike, and blade. I was so busy last week I never had time to figure out the logistics of doing that. Last night I wasn't sure what I was going to do. I decided to go run 12 miles with the Lunatics and see how I felt. The options for the run were 5K, 10K, half marathon, and marathon. You could use any kind of human powered transportation to finish.
Hugh volunteered and we arrived about 8 am. We sat in the car and were able to get a wireless signal to check on the 2 Dans running the half and full in Nashville. They were at the 6 miles and had both picked up the pace from their first 3 miles. Felt good to know their race was off too a great start.
I picked up my packet and about 8:40 went to the car to get my bottles ready. The plan was to run and see how far I could get. I figured this would be good training for the Berryman 50 mile since I was planning on taking this much slower than Boston. If I felt fine, I would go all the way. I wore my fuel belt with G2 and carried a my Nathan bottle with water. I took a variety of gels (2 Accels, 2 Hammers, and 1 Power Shot Blocks) so I could use up some that I no longer use.
Lisa and Jeff wells were planning to take turns biking and running the course as a team. There were about 50 participants with many in costume. Jeff ran first and I stayed with him and Lisa rode along with us. The run started in Flat Branch Park and we followed the MKT to Twin Lakes. We made a pit stop. So far the course was flat and then we had to run up the monster hill on Chapel Hill towards Fairview. We ran through Fairview Park on a trail and then on the grass around the soccer fields. There was a bonus loop you could take off the soccer fields but we opted not to add any extra miles.
Next the course moved back onto the roads. Lisa ran with me starting at Rollins and Stadium. A lot of the course went on Rollins road which has some nice hills. Off College park there was a shortcut that was available, but we proceeded on course through some other streets and then back to Rollins Road where we connected again with the MKT trail. We took the MU Rec Trail and then the trail to the park off Old 63 where we took another pit stop and Jeff resumed running.
I didn't realize we were going to be running up the hill on Old 63 towards Bearfield that we normally run down. Throughout the run we ended up walking and stopping very little. My GPS battery died right after the start, but seemed like we were keeping a comfortable 10 min pace which felt just right to me.
We continued generally to the west and at the food sure smelled good when we were across the road from Arris Pizza. I took gels every so often, but wasn't sticking to a regular schedule. There were a few water stops, plus Mike Denehy would find people on the course and bring water and gels. Also, I felt like the course was well-marked. Mike and Jim Linville spent the night from 9 pm - 4 am marking the course. I guess they didn't sleep.
The next part of the course headed north on Forum. I had called both Dan's earlier to hear about their race but they weren't with their phones. On Forum Dan S called to tell me about their races. With the traffic it was a little difficult to hear at first, but eventually I could hear. Dan S. had a big PR and qualified for Boston at 3:09:30 and Dan H. ran his half in 1:42:31. They both exceeded their goals dealing with the less than ideal weather conditions.
At Katy Place apartments we went down the treacherous hill that connects to the MKT. We got back on the MU rec trail and then headed towards the tunnel on Stadium, down Maryland and to the finish. I was still feeling good at the end and I think we ran a really consistent pace. It was nice having Jeff and Lisa to run with and this was a fun marathon and long run.
The only other person to run the entire marathon was Steve Kullman. We waited about an hour for him to finish and then went off to Roly Poly for some Roly Burgers.
Considering I ran 38 miles today, I'm feeling pretty good and now you all know that I'm certifiably nuts!
Wednesday, April 23, 2008
2008 Boston Marathon
Update 4/25/08: Pictures have been posted:
Andy's Pictures
Hugh's Pictures
Other Pictures
Update 4/24/08: I've identified the guy in the red shirt that helped me pick up the pace in the last 4 miles. His name is Evan Kimber from Signal Hill California. Even though I crossed the finish ahead of him, he actually beat me by 12 seconds. He's a fast ultra runner too, placing 2nd in the Avalon 50 miler in January at 7hr 23 min. Evan, thanks again for the motivation and great finish.
We flew into Providence airport and after a long commute arrived at our hotel on Wed. night about 6 pm. We had not eaten a meal since 9:30 am and went out to a buffet for dinner. After a good night’s sleep without cats and dogs, we went for a run on Thursday morning and then to Boston Common. We ate lunch at a Subway in the theatre district and noticed Emerson College so found the bookstore and purchased Emerson (our last name) shirts.
Friday morning we ran again, went to the expo at Hynes Convention Center, picked up our packets, and wandered around for several hours enjoying all the free samples. Hugh purchased an SPI (small personal items) belt and headband and I bought a Nathan water bottle. We went to the food court in the mall for lunch and then back to the expo for more samples and shopping. I purchased an official Boston logo sleeveless running shirt. We also had the gait analysis done at the Mizuno booth. They assessed that I was wearing the proper Mizuno shoes, the Alchemy and could also wear the Inspires. We got our pace bands from Nike which you can insert into a really comfortable bracelet. This was a little different than the even effort slower start pace band I printed earlier. I ended up writing each mile from the earlier one on the back since it was easier to see and I wanted to stay with this pace plan. After leaving the expo, we walked around and ate dinner a few blocks down the street at Uno’s Pizzeria and the made our way back to our hotel.
A few in our Columbia group had arrived late Friday night and Sat. morning we had a text message from Darrin and Melanie wondering about how to get around when I woke up. I decided that I wasn’t going to run on Sat. since some in our group wanted to run on Sunday. I felt like I really needed a day off with all the walking we had been doing. We called Darrin and Melanie and then escorted them to the expo and then went on a long walking tour heading towards the North End. We headed back and went to the Bill Rodgers Running Store while we were shopping in the Quincy Market. Then we went back to the hotel and everyone met for dinner at Not Your Average Joes. I had the salmon, grilled asparagus and salmon. The food and service were excellent.
Sunday morning several in our group met to run 3 miles before heading over to watch the Women’s Olympic Trials. After the trials, Hugh and I went back to the expo to look at a few things and it was extremely busy compared to Friday. We ran into a few more Columbia people (Brett, Elly, and Phil) that had arrived later Sat. night. I purchased a red and black Adidas Boston Marathon wind jacket like Munashe had already purchased the day before since I preferred it over the official blue and black jackets. Hugh had his gait analyzed at the Saucony booth which is brand he normally wears. They determined he was in the right shoe and also could wear a new one they have. I also decided to get a SPI belt since Hugh had already used and liked his belt. The pouch in this belt expands to a larger size and will hold a quite a few items. You can also attach a race number to the belt. We then went back to the food court for lunch. After lunch, Hugh purchased a couple gels with caffeine he felt he would need later in the marathon and a pair of running shorts. We exited the expo fairly quickly since it was difficult to walk around with the large crowds. It was definitely a good thing we went on Friday when it was easy to look at everything and not solid mass of people.
We went back to our room and I took a short nap since I was feeling tired. Hugh wanted to go to the pasta dinner which is included in the registration fee and I felt up to it after the nap. The dinner was excellent and included lasagna, penne pasta, pasta salad, lettuce salad, drink, and then on our way out we got to fill up a bag full with goodies for dessert.
Went to bed around 9:30 pm and planned to get up at 5:30 am. We both slept really well and I felt rested when I got up. Hugh, Maria, me, and other couple from Canada shared a taxi ride to Boston Common to ride the bus. We boarded our bus fairly quickly at about 6:55 am, but it was a long ride. When we arrived at about 9 am we dropped our bags off onto the drop bag busses and then walked to Main Street to where Tom’s friends live a couple blocks from the start and waited until closer to the start time to go to the corrals. They had a nice spread of food and drink and bathrooms with no waiting. Those of us in the first wave left to walk over to our corrals at about 9:30. On the way I spotted John Kerry just a few feet away. I waited with Matt Dreier in our corral. Darrin was somewhere in our corral but up closer to the front so we didn’t see him.
As we were waiting, the sun came out and it started to feel warmer. I took off my Jingle Bell Run shirt and deposited in one of the bags off to the side of the corral. After the National Anthem, it wasn’t long before our corral started to move. I had a signal on my GPS standing in the corral and then it went out a few minutes before the start. I decided that I could pace without it and wasn’t going to worry about it. I felt very relaxed and just wasn’t going to worry about anything at this point. We ran over the starting mat at about 2 minutes. My pace band was for 2:58:30 so I figured if I met this goal, I wouldn’t see the clock under 3 hrs. I hoped my chip time would be anything under 3 hours and was giving myself and 90 second cushion.
Matt started a little faster than me but I could see him in my sights for a few miles. It was amazing to see the sea of runners ahead from the first 2 corrals. It was pretty crowded too. At this point I really had no idea of my pace but figured I was going faster than I realized. After the first mile I see Darrin and we pass back and forth for about the first 3 miles after water stations since I was slowing down a little more. My first mile ended up being slower than planned at 7:15 probably due to the crowd of runners. I had planned to run it at 7:01. I made up the pace on the next mile.
The sun stayed out and it felt pretty warm. I stayed over to the right side in the shade wherever I could. I tried to run each mile using my pace band and was pretty close without using my GPS which was not getting a signal. I’m hoping Hugh got a signal since I knew he was counting on it for his pace. I keep clicking off the miles which seem to be going by quickly. The crowds were loud and encouraging along the course and water was easy to get to. I heard at a water station yell they have plenty of water unlike Chicago.
I see Tom May at mile 4. He had started in corral 2, but had some injuries and missed a few weeks of training. He seemed to be doing very well though and having a good time. The space in the road opened up more as we went on. I started talking to a guy that said it seemed like everyone had started out really fast this year. He said he was targeting a 2:55. I ran with him for about a mile to slow myself down and then decided to pull ahead since I was still feeling really good.
I wore my Long Run Lunatics shirt which Melanie had specially made for the group. It had Long Run Lunatics, Columbia, MO on the front and Boston 08 on the back. I had a lot of people yelling Long Run Lunatics or Lunatic at me along the course.
At mile 11, I see Mike Tripp over at the water station but couldn’t get over close enough to say anything. I looked back several times but didn’t see him again. I hoped he was okay since he had started in the corral ahead of me. About mile 16, I saw Matt Dreier from behind and he isn’t moving very fast so I ask if he is okay since obviously he isn’t. He says he having a really bad cramp. About a couple miles later I pass a guy that looks like Munashe. I turn around and it is him. He is looking good and I said hi. I found out later he had slowed due to his shin splints which had been trying to recover from recently. He had also started in the corral ahead of me. He was in some really intense pain after the marathon and had to go to the medical tent. I feel like I am passing a lot of people which is feeling good. It just didn’t feel good to pass the people I knew should be ahead of me from Columbia.
During mile 21, I am expecting Heart Break Hill which I really wasn’t very worried about. After we passed it I wasn’t even sure that was all, but then we started to go down hill so really it wasn’t too bad. I guess taking the first half a little easy paid off. I could see a lot of people slowing on the hill and again was passing a lot of people. I can see if someone started out too fast or was starting to feel fatigued how this would be a bad time for any kind of hill, but it wasn’t that bad. I ended up running that mile faster than planned too. Some of my miles were going slower and some faster so I figured I still on pace for a sub 3.
I then started to think about how it might even be possible to see the clock actually less than 3 hours before I finish. I was a little worried about pushing the pace too soon. I had been feeling pretty comfortable up to this point. I catch a guy in a red shirt after at about mile 22 and he is getting the crowd going. He speeds up as the crowds get loud and I stay with him. I decide if he is going to run like this I will try to stay with him until the end since I am feeling great.
After awhile he falls back but I keep up the faster pace. Then I see him again and he gets the crowd going and we are flying by people in mile 24. Since I met him at mile 22 I started running 6:30-something pace. I’ve never felt this good near the end of a marathon. It was downhill quite a bit but most were slowing. I see the 1 mile to go sign, but don’t remember the Citgo sign everyone else mentioned. Red shirt guy catches back up and motivates me again with the crowd. I see the finish line ahead and keep pushing. I leave red shirt guy behind and am racing with another guy. I hear my name and look and Melanie and Nicole are over on the left. I see the clock and cross when the clock is actually 2:59-something. My chip time is 2:57:47 which is a 4:11 PR. My first sub-3 and first negative split ever in a marathon. I talk to the red shirt guy and who is from California and mentions a friend of his just moved to Columbia.
I took my time going through the finish area thinking Darrin wouldn’t be far behind me. I see him before I get to the chip removing area. He had met his sub-3 goal as well finishing about 2 min behind me. We found our bus to pick up our drop bags. Across the street I spotted Melanie, Darrin’s wife while he is getting his bag. Then we see Tom May as well. He ended up running a 3:12. Phil called while we were all talking and reported he ran 3:10.
I head over to the finisher’s exit area about the time I expect Hugh. After waiting awhile I figured I may have missed him so went to the family reunion area. It was really getting crowded in that area but not too many people in the Es. After about 5 minutes I see him and he is jumping up and down so I figure he must not be hurt. He ran a 3:31 which was a PR for him as well and qualifies him for next year. He was very happy with his time.
We start walking and then ran into more of our group including Maria who ran a 4:01. We see Brett, El Presidente of the Long Run Lunatics. He had run a 3:15:59. His Boston qualifying time is 3:15:59. I was just amazed that he had cut it that close. He said he didn’t realize it was that close when he finished.
We all made our way back to the hotel and then decided to meet at 6 pm for dinner which gave us an hour to get ready. We went to Not Your Average Joe’s again since we liked it on Sat. and it had the room to seat us. We called 2 taxis and 5 people left in the first one so we had 5 left. The next driver said his insurance only covers 4 people and wouldn’t agree to take 5 so Hugh and I decide to go alone. I tell him I am feeling good enough that we could run/jog since it is only 1.7 miles. We make it there in 17 minutes and our table was seated about 5 min after we arrived. We split a large Pizza and had Caesar salads as well.
After dinner, we mentioned the Friendly’s ice cream place we had gone to on Sunday afternoon so Brett, Elly, and Phil walked with us back to the hotel and stopped there along the way. The manager waited on us and was an amusing experience. She was difficult to understand and the service was slow. The ice cream was good though. We all headed back to our hotel and many of us planned to meet at 8 am for a recovery run.
We woke up at 7:30 and I was walking okay. I decided not to take any Ibuprofen. We ran the 4 mile loop that Hugh and I ran on Friday. After the run, we packed our bags for the trip home. We had to catch a bus, take the subway to the commuter rail which would take us to Providence, where we were planning to take another bus to the airport.
This plan went smoothly until our commuter train was 25 minutes late. We were going to miss the earlier bus we planned to take so decided we better take a taxi from the train station to the airport. The bus ride would have cost only $1.50 each, but the next bus would have us there less than an hour before our flight which I wasn’t sure would be enough time. Conveniently, after we exited the train station a taxi that had airport on it was available. We were there in 15 min and had time to catch our flight. It was $30 well spent just to not worry about missing our plane. We made it through security quickly and had time to eat dinner. Then we flew to Baltimore to connect to our flight to St. Louis, and drive back to Columbia. I ended up typing almost all of this report at the airport and on the plane.
I really enjoyed the group marathon trip and didn’t miss home quite as much having our running friends around. I think next time though we will fly into Boston to avoid some of the headache of getting to Providence airport. I am glad we came early and went to the expo on Friday so would want to at least arrive on Friday or Saturday for the next Boston trip. Sunday the expo is just too busy and I would not enjoy it. We’ll likely go if a group from Columbia makes the trip next year.
Andy's Pictures
Hugh's Pictures
Other Pictures
Update 4/24/08: I've identified the guy in the red shirt that helped me pick up the pace in the last 4 miles. His name is Evan Kimber from Signal Hill California. Even though I crossed the finish ahead of him, he actually beat me by 12 seconds. He's a fast ultra runner too, placing 2nd in the Avalon 50 miler in January at 7hr 23 min. Evan, thanks again for the motivation and great finish.
We flew into Providence airport and after a long commute arrived at our hotel on Wed. night about 6 pm. We had not eaten a meal since 9:30 am and went out to a buffet for dinner. After a good night’s sleep without cats and dogs, we went for a run on Thursday morning and then to Boston Common. We ate lunch at a Subway in the theatre district and noticed Emerson College so found the bookstore and purchased Emerson (our last name) shirts.
Friday morning we ran again, went to the expo at Hynes Convention Center, picked up our packets, and wandered around for several hours enjoying all the free samples. Hugh purchased an SPI (small personal items) belt and headband and I bought a Nathan water bottle. We went to the food court in the mall for lunch and then back to the expo for more samples and shopping. I purchased an official Boston logo sleeveless running shirt. We also had the gait analysis done at the Mizuno booth. They assessed that I was wearing the proper Mizuno shoes, the Alchemy and could also wear the Inspires. We got our pace bands from Nike which you can insert into a really comfortable bracelet. This was a little different than the even effort slower start pace band I printed earlier. I ended up writing each mile from the earlier one on the back since it was easier to see and I wanted to stay with this pace plan. After leaving the expo, we walked around and ate dinner a few blocks down the street at Uno’s Pizzeria and the made our way back to our hotel.
A few in our Columbia group had arrived late Friday night and Sat. morning we had a text message from Darrin and Melanie wondering about how to get around when I woke up. I decided that I wasn’t going to run on Sat. since some in our group wanted to run on Sunday. I felt like I really needed a day off with all the walking we had been doing. We called Darrin and Melanie and then escorted them to the expo and then went on a long walking tour heading towards the North End. We headed back and went to the Bill Rodgers Running Store while we were shopping in the Quincy Market. Then we went back to the hotel and everyone met for dinner at Not Your Average Joes. I had the salmon, grilled asparagus and salmon. The food and service were excellent.
Sunday morning several in our group met to run 3 miles before heading over to watch the Women’s Olympic Trials. After the trials, Hugh and I went back to the expo to look at a few things and it was extremely busy compared to Friday. We ran into a few more Columbia people (Brett, Elly, and Phil) that had arrived later Sat. night. I purchased a red and black Adidas Boston Marathon wind jacket like Munashe had already purchased the day before since I preferred it over the official blue and black jackets. Hugh had his gait analyzed at the Saucony booth which is brand he normally wears. They determined he was in the right shoe and also could wear a new one they have. I also decided to get a SPI belt since Hugh had already used and liked his belt. The pouch in this belt expands to a larger size and will hold a quite a few items. You can also attach a race number to the belt. We then went back to the food court for lunch. After lunch, Hugh purchased a couple gels with caffeine he felt he would need later in the marathon and a pair of running shorts. We exited the expo fairly quickly since it was difficult to walk around with the large crowds. It was definitely a good thing we went on Friday when it was easy to look at everything and not solid mass of people.
We went back to our room and I took a short nap since I was feeling tired. Hugh wanted to go to the pasta dinner which is included in the registration fee and I felt up to it after the nap. The dinner was excellent and included lasagna, penne pasta, pasta salad, lettuce salad, drink, and then on our way out we got to fill up a bag full with goodies for dessert.
Went to bed around 9:30 pm and planned to get up at 5:30 am. We both slept really well and I felt rested when I got up. Hugh, Maria, me, and other couple from Canada shared a taxi ride to Boston Common to ride the bus. We boarded our bus fairly quickly at about 6:55 am, but it was a long ride. When we arrived at about 9 am we dropped our bags off onto the drop bag busses and then walked to Main Street to where Tom’s friends live a couple blocks from the start and waited until closer to the start time to go to the corrals. They had a nice spread of food and drink and bathrooms with no waiting. Those of us in the first wave left to walk over to our corrals at about 9:30. On the way I spotted John Kerry just a few feet away. I waited with Matt Dreier in our corral. Darrin was somewhere in our corral but up closer to the front so we didn’t see him.
As we were waiting, the sun came out and it started to feel warmer. I took off my Jingle Bell Run shirt and deposited in one of the bags off to the side of the corral. After the National Anthem, it wasn’t long before our corral started to move. I had a signal on my GPS standing in the corral and then it went out a few minutes before the start. I decided that I could pace without it and wasn’t going to worry about it. I felt very relaxed and just wasn’t going to worry about anything at this point. We ran over the starting mat at about 2 minutes. My pace band was for 2:58:30 so I figured if I met this goal, I wouldn’t see the clock under 3 hrs. I hoped my chip time would be anything under 3 hours and was giving myself and 90 second cushion.
Matt started a little faster than me but I could see him in my sights for a few miles. It was amazing to see the sea of runners ahead from the first 2 corrals. It was pretty crowded too. At this point I really had no idea of my pace but figured I was going faster than I realized. After the first mile I see Darrin and we pass back and forth for about the first 3 miles after water stations since I was slowing down a little more. My first mile ended up being slower than planned at 7:15 probably due to the crowd of runners. I had planned to run it at 7:01. I made up the pace on the next mile.
The sun stayed out and it felt pretty warm. I stayed over to the right side in the shade wherever I could. I tried to run each mile using my pace band and was pretty close without using my GPS which was not getting a signal. I’m hoping Hugh got a signal since I knew he was counting on it for his pace. I keep clicking off the miles which seem to be going by quickly. The crowds were loud and encouraging along the course and water was easy to get to. I heard at a water station yell they have plenty of water unlike Chicago.
I see Tom May at mile 4. He had started in corral 2, but had some injuries and missed a few weeks of training. He seemed to be doing very well though and having a good time. The space in the road opened up more as we went on. I started talking to a guy that said it seemed like everyone had started out really fast this year. He said he was targeting a 2:55. I ran with him for about a mile to slow myself down and then decided to pull ahead since I was still feeling really good.
I wore my Long Run Lunatics shirt which Melanie had specially made for the group. It had Long Run Lunatics, Columbia, MO on the front and Boston 08 on the back. I had a lot of people yelling Long Run Lunatics or Lunatic at me along the course.
At mile 11, I see Mike Tripp over at the water station but couldn’t get over close enough to say anything. I looked back several times but didn’t see him again. I hoped he was okay since he had started in the corral ahead of me. About mile 16, I saw Matt Dreier from behind and he isn’t moving very fast so I ask if he is okay since obviously he isn’t. He says he having a really bad cramp. About a couple miles later I pass a guy that looks like Munashe. I turn around and it is him. He is looking good and I said hi. I found out later he had slowed due to his shin splints which had been trying to recover from recently. He had also started in the corral ahead of me. He was in some really intense pain after the marathon and had to go to the medical tent. I feel like I am passing a lot of people which is feeling good. It just didn’t feel good to pass the people I knew should be ahead of me from Columbia.
During mile 21, I am expecting Heart Break Hill which I really wasn’t very worried about. After we passed it I wasn’t even sure that was all, but then we started to go down hill so really it wasn’t too bad. I guess taking the first half a little easy paid off. I could see a lot of people slowing on the hill and again was passing a lot of people. I can see if someone started out too fast or was starting to feel fatigued how this would be a bad time for any kind of hill, but it wasn’t that bad. I ended up running that mile faster than planned too. Some of my miles were going slower and some faster so I figured I still on pace for a sub 3.
I then started to think about how it might even be possible to see the clock actually less than 3 hours before I finish. I was a little worried about pushing the pace too soon. I had been feeling pretty comfortable up to this point. I catch a guy in a red shirt after at about mile 22 and he is getting the crowd going. He speeds up as the crowds get loud and I stay with him. I decide if he is going to run like this I will try to stay with him until the end since I am feeling great.
After awhile he falls back but I keep up the faster pace. Then I see him again and he gets the crowd going and we are flying by people in mile 24. Since I met him at mile 22 I started running 6:30-something pace. I’ve never felt this good near the end of a marathon. It was downhill quite a bit but most were slowing. I see the 1 mile to go sign, but don’t remember the Citgo sign everyone else mentioned. Red shirt guy catches back up and motivates me again with the crowd. I see the finish line ahead and keep pushing. I leave red shirt guy behind and am racing with another guy. I hear my name and look and Melanie and Nicole are over on the left. I see the clock and cross when the clock is actually 2:59-something. My chip time is 2:57:47 which is a 4:11 PR. My first sub-3 and first negative split ever in a marathon. I talk to the red shirt guy and who is from California and mentions a friend of his just moved to Columbia.
I took my time going through the finish area thinking Darrin wouldn’t be far behind me. I see him before I get to the chip removing area. He had met his sub-3 goal as well finishing about 2 min behind me. We found our bus to pick up our drop bags. Across the street I spotted Melanie, Darrin’s wife while he is getting his bag. Then we see Tom May as well. He ended up running a 3:12. Phil called while we were all talking and reported he ran 3:10.
I head over to the finisher’s exit area about the time I expect Hugh. After waiting awhile I figured I may have missed him so went to the family reunion area. It was really getting crowded in that area but not too many people in the Es. After about 5 minutes I see him and he is jumping up and down so I figure he must not be hurt. He ran a 3:31 which was a PR for him as well and qualifies him for next year. He was very happy with his time.
We start walking and then ran into more of our group including Maria who ran a 4:01. We see Brett, El Presidente of the Long Run Lunatics. He had run a 3:15:59. His Boston qualifying time is 3:15:59. I was just amazed that he had cut it that close. He said he didn’t realize it was that close when he finished.
We all made our way back to the hotel and then decided to meet at 6 pm for dinner which gave us an hour to get ready. We went to Not Your Average Joe’s again since we liked it on Sat. and it had the room to seat us. We called 2 taxis and 5 people left in the first one so we had 5 left. The next driver said his insurance only covers 4 people and wouldn’t agree to take 5 so Hugh and I decide to go alone. I tell him I am feeling good enough that we could run/jog since it is only 1.7 miles. We make it there in 17 minutes and our table was seated about 5 min after we arrived. We split a large Pizza and had Caesar salads as well.
After dinner, we mentioned the Friendly’s ice cream place we had gone to on Sunday afternoon so Brett, Elly, and Phil walked with us back to the hotel and stopped there along the way. The manager waited on us and was an amusing experience. She was difficult to understand and the service was slow. The ice cream was good though. We all headed back to our hotel and many of us planned to meet at 8 am for a recovery run.
We woke up at 7:30 and I was walking okay. I decided not to take any Ibuprofen. We ran the 4 mile loop that Hugh and I ran on Friday. After the run, we packed our bags for the trip home. We had to catch a bus, take the subway to the commuter rail which would take us to Providence, where we were planning to take another bus to the airport.
This plan went smoothly until our commuter train was 25 minutes late. We were going to miss the earlier bus we planned to take so decided we better take a taxi from the train station to the airport. The bus ride would have cost only $1.50 each, but the next bus would have us there less than an hour before our flight which I wasn’t sure would be enough time. Conveniently, after we exited the train station a taxi that had airport on it was available. We were there in 15 min and had time to catch our flight. It was $30 well spent just to not worry about missing our plane. We made it through security quickly and had time to eat dinner. Then we flew to Baltimore to connect to our flight to St. Louis, and drive back to Columbia. I ended up typing almost all of this report at the airport and on the plane.
I really enjoyed the group marathon trip and didn’t miss home quite as much having our running friends around. I think next time though we will fly into Boston to avoid some of the headache of getting to Providence airport. I am glad we came early and went to the expo on Friday so would want to at least arrive on Friday or Saturday for the next Boston trip. Sunday the expo is just too busy and I would not enjoy it. We’ll likely go if a group from Columbia makes the trip next year.
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