2008 Paws in Park

Ran the Paws in the Park today. Hugh ran with Rusty and I ran with Bruno. We got there less than 10 min before it was to start since Rusty gets impatient waiting to run and won't stop barking. Dan was already there with Copper and Tanner. The race started at 9:10 instead of 9 so we had to wait a few minutes. I lined up in front since I figured Bruno would start pretty fast. Today was the first time I had run a race with Bruno. In the past I ran with Rusty and each mile the pace fades just a little.

I started off in 3rd place with Jackie and her dog. There were 2 runners without dogs ahead of us. Once we pulled ahead of her my position did not change the rest of the race. Bruno ran an incredible first mile at 5:55, 2nd mile slower, and then the last 0.76 (course was short) pace was a little slower and I think he was ready to be done. Probably good it wasn't quite a 5K.

Hugh had a rough start since he tripped over someone's leash and apparently about 8 people or so went down. Dan went down in the grass. Hugh hit the sidewalk and was scraped in 4 places on his right side. He got right back up and ran. Dan got up and said there were so many walkers with dogs on the side walk he decided he could either walk it or go to the dog park and run. He went to the dog park. Fortunately, I didn't know about this incident until after the race or would have worried about it and may not have even run.

Bruno came in first male with dog and Jackie was behind us not too far. The prize was a $10 gift certificate to Olive Garden. The trophy for Bruno was a tennis ball, with a rawhide and dog mounted to a board covered with material. It had a blue bone dog tag that said first place male with dog. I hope next year they start the race in a more open area so people don't get tangled up at the beginning and get hurt.

m1 - 5:55
m2 - 6:24
0,76 - 5:12 (6:50 pace)

Total time was 17:29 at 6:21 pace

Overall placed 3rd of 136 and 2 guys ahead of me ran without dogs.

Andy & Bruno's Leash

Bruno and Andy (at this point he is dragging a little)

Rusty & Hugh

Rusty & Hugh

Andy, Bruno, Hugh, and Rusty after race

Bruno inspecting his trophy

2008 Heart for Africa 5K

Easy warm-up on the course before the race with Hugh. We ran it backwards from what we were doing during the race since we didn't know we were running in reverse this year. I felt achy and legs didn't feel fresh. When we got done we had 10 minutes to start.

I drank an Amp and hoped that I would feel better. I was happy to hear we were running the course in reverse from last year so we didn't have the steep hill after the first mile. Instead we had a gradual hill in the first mile. I lined up behind 2 guys since I didn't want to start too fast. We started down a hill and it seemed like a fast start but I held back the pace to keep it over 6 min. In the first mile I passed ten or so people. It started to rain a little and stopped. Amazingly I was feeling 100% better than during the warm-up. The temperature (74F) was warm for a 5K and humid but I didn't feel like it bothered me.

In the second mile, I could see a woman in front of me but didn't seem to be getting much closer. I flew down the hill right before the trail. Once I got to the trail in the third mile I was gaining on her and passed her. Then I had my sights on a guy I remembered from last year. He isn't in my age group, but I remember him passing and beating me last year. This year he was slowing and I passed him.

I was hoping I could keep the pace just a little longer. Then I see Dan jump into the race to pace me running ahead of me so I am trying to keep up. He runs with me and Mike D. (not in costume) is just outside one of the tunnels near the end and goes crazy cheering. After 0.3 mi he jumps out of the race and says I am on my own. He had already run 15 miles! I am almost near the end so sprint about as fast as I can to the finish.

I felt good at the end. I placed 5th overall out of 113 and 1st in age group. Hugh placed 2nd in his age group and 16th overall. What I thought was going to be a really crappy race turned out great.

m1 - 6:10
m2 - 5:53
m3 - 6:02
0.12 - 0:37 (5:32 pace)

Total Time: 18:43

2008 Heart of America Marathon

Today was the 49th annual Heart of America Marathon in Columbia, MO which I ran for the 5th year in a row and my 15th marathon since 2004. This the 4th oldest continuously certified and one of the most difficult marathons in the country and attracts around 100+ people each year. I set the alarm for 4:15, but woke up a few minutes early. I slept fairly well but took a shower to wake myself up.

At 4:30 am, we expected a photographer at our house from the University of Missouri that is doing a story on the Heart of America for the www.missouri.edu website. He needed to cover some MU employees so we Hugh and I had a pre-race interview on Friday. He came over to watch our morning pre-race routine and take some photos. He also planned to follow us on the course taking photos and then asking a few post race questions and more photos after we finished. The story will likely run later this week on the web site. Hopefully, I didn’t say anything too stupid.

We had already set out of clothes and gear last night and picked up our race numbers and shirts in the afternoon. Last night Hugh cooked dinner and we had Dan over to eat and talk about the race. We were worried about the weather since every time we checked for the past week, it was warmer and the humidity was higher. It was predicted to be 69 at 6 am with 90-something % humidity and it was already 72 F when we woke up this morning which turned out to be a few degrees warmer than the forecast. I stepped outside and it felt too humid for running a marathon. We can’t always have perfect conditions so I didn’t worry about it.

We had a pre-race meal (protein shake with bananas and peanut butter). I had one large bottle of water at about 5 am and we left home for the race which starts at 6 am. Shane, the photographer followed us to Hearnes so he could take more photos before the race.

We arrived at the Hearnes at 5:30 am. Unfortunately, I wasn’t having much luck going to the bathroom at home, but once we got to Hearnes parking lot they had the bathrooms inside open this year and I used them twice.

The start this year was moved back to Monk Drive when the course was recertified so we had to walk a little further to the start line. We got to the start line about 5 min before and didn’t seem like much time to mentally prepare. There were 152 runners registered, but not sure how many actually started. At 6 am sharp, Joe Duncan (race director since 1970) had us off running in the dark. He is very strict about starting on time. I would estimate the temp was still at least 72 F at the start and it still felt humid. I’ve been lucky until this year that temps were in the 60s at the start and actually felt a little chilled, but it was not the case today. In fact, we had trained on the course this summer with cooler temps than today.

My A goal was to try to run a sub-3 on this course although I wasn’t sure I was ready. With the expected temps, I figured it was very unlikely too. B goal would be to beat last year’s time of 3:04:08. C-Goal is always to try to have a good time and at least finish. With the temp at the start, I figured I would be lucky to run a sub 3:10. I still started with these goals in mind and figured I would adjust along the way. The race is only $25 so not really much to lose other than maybe not finishing for some reason.

It quickly became apparent the first water station at 3 something miles wasn’t coming soon enough for me. I usually keep running and drinking through water stations, but decided to stop and drink 2 cups at the first station. This became my strategy to get the water I needed. Then I would speed back up a little faster than my pace and caught up to anyone that passed me when I stopped. I kept up the routine of drinking 2 cups for most of the race. I took my first Accel Gels at 5 and then 10 miles.

I had been running off and on with 3 other guys and at one of the water stations before we hit the trail at Easley, I didn’t catch back up to them. Up Easley Hill I ran and didn’t walk and passed one of the guys. It seemed like the hill went quickly this year and wasn’t too painful, but probably took more out of me than I realized at the time. At mile 13.1 they told me my time was 1:31:28 so I was already 1:23 off my overall A goal pace. Most miles other than a few hills had been sub-7 up to this point and run about the same time for the first half as I did last year. I’ve always run the second half a 1:42 or less slower (never quite negative) so decided there was no way I could keep up the pace with the temps warming and humidity and more hills to come. I decided to take the pace down a little and run low 7s if I was going to survive 13.1 more miles.

Shortly after the monster Easley Hill, Darrin and Melanie were stopped and Darrin gave me my other 2 Accels that I had given him at the start. The guy that I passed on Easley was back running with his friend and they both passed me and said they were running until mile 18. We usually get quite a few runners that plan to run part of the course. Darrin and Melanie came buy again and offered to take my shirt I had been carrying since about mile 10 so I took them up on the generous offer.

Someone told me I was in 10th place at one of the water stations. When I got to Piermont at about mile 18, the 2 guys were there and wished me a good race so I lucked out and moved up 2 places. Then at mile 20, the other guy I was running with earlier was walking up the hill and said he was cooked and to have a good run. I told him he would probably pass me later but he didn’t’ think so. He ended up being the only person I passed and stayed ahead.

The new Garmin 405 worked pretty well other than sometimes drips of sweat or water that I spilled would change the screens. I need to remember to make it less sensitive or lock the bezel at the start of a race in the future. There were people lightly scattered on the course and at various points or riding bikes that offered encouragement. The traffic seemed worse than usual this year and I heard there was a guy out driving erratically since he was pissed the race was going on. Shane kept showing up to take my photo and somehow managed to be everywhere and photograph Hugh as well.

I make it to Providence Rd and at about mile 21 I look back for the guy I passed and see no one. I was hoping once he got up the hill he would feel better and I would at least see him. It turns out he did not finish the race so he really was cooked. Mile 23 pace started to fall off just a little at 7:18. The next 3 miles my legs were feeling tired, I could see no one at all behind me and a guy ahead of me that I didn’t think I could catch so I ran comfortably and slowed down another 30 seconds. I would have had to dig a little deeper to run harder and there was the final hill up Providence. In a race this small with no one around to pace with it is a struggle for me to maintain pace. With the heat and knowing I wasn’t going to run faster than last year, motivation was low. I just wanted to try to enjoy the rest of the race as much as possible.

The last few water stations came a little more frequently so I had cut back to one cup and ran through them until I got to the one before the hill on Providence. I stopped and drank the cup and then was ready to tackle the final hill. I’m wishing I was done at this point and see no one behind me so figure if I can just keep running, I won’t get passed. It does seem like I am getting closer to the runner in front of me which looks like Chris Cook and turned out to be him, but there wasn’t enough time to catch up before the end. He is also in my age group so maybe I should have tried harder.

I did feel pretty good in the final mile, but not great.. I just kept the pace steady and finished in 3:07:30 which is my second fastest run for this course.. Considering the heat, humidity, and the course is now a little longer, I am happy with this time. Someone handed me the plaque for 3rd place in the 35 – 39 and I had finished 7th overall out of 113 that finished Times were noticeably slower this year due to the heat..

Shane had a few questions for me and then a Missourian reporter than I had also talked to yesterday at packet pickup. I’m not sure if he will use anything I said in the article or not. He may have gotten pictures as well, but don’t remember seeing him on the course.

I wait for other runners to come in and Matt N., a 24 yr old that we run with finishes in 3:20 in 8th place so there was a big gap between me and him. He does a decent cartwheel at the end of his first marathon and placed first in the 0 – 24. I was very impressed with how he ran his first marathon and in the heat. I see Phil come in next and then see Dan after he finished behind in 10th overall. These 3 are all guys I run with.

Dan and I were looking at the standings and notice that Chuck Engle who had won the race last year came in second at 2:57 and is in our age group. He must not have signed up until yesterday or this morning since he was not on the list of runners Saturday. A local guy beat him by 10 minutes. I was surprised he had come back and run it again. Unfortunate for Dan, since he was 4th in our age group, but ran the course faster than he did last year and placing in the top 10 where he placed 19th last year. Also, was amazed that 5 guys went sub 3 this year. I’ll be in a new age group next year and it is just as tough as the one I am in now.

First overall female was Destiny another runner I run with and I had told her before I thought she could win and she did it and ran a really good race. I was guessing we would see Hugh between 3:45 and 3:50 and he came in at 3:47:36 and placed 2nd in the 50 – 54 age group. He was 21st overall moving up from 55th last year and taking over 12 minutes off his 2007 time in the heat today.

No major issues during this race other than a little slight left knee pain at times, and thankfully no cramping. I had a banana after and eventually got into the pool of water which wasn’t as cold as previous years so I could actually stay in there for a few minutes rather than seconds. .

Since the start and finish are a couple miles apart Hugh rode back with Dan and his parents and Shane took me back to our car. We made plans to meet Dan and his parents at Golden Corral at 11:30 for our post race meal. I was hungry but ended up eating a little lighter than I normally do there since I filled up quickly.

While we were waiting for Dan to arrive a guy walks up to us and asks if we ran HOA today since Hugh was wearing his medal. He says the guy standing next to him started the race. It turned out to be Bill Clark. There is some interesting reading on the history of the race in the foreward by Bill Clark on the race web site Articles

So far feeling good and can’t believe I finished another marathon. Hopefully, we get cooler temps next year for the 50th running and maybe I will have a better chance of running a sub 3 on this course.

Splits:
m1 - 6:58..........m14 - 7:02
m2 - 6:52..........m15 - 7:00
m3 - 6:45..........m16 - 7:01
m4 - 6:44..........m17 - 7:11
m5 - 6:44..........m18 - 7:08
m6 - 6:30..........m19 - 6:58
m7 - 6:39..........m20 - 7:27
m8 -7:17..........m21 - 7:14
m9 - 6:39..........m22 - 7:09
m10 - 7:02..........m23 - 7:18
m11 - 6:44..........m24 - 7:48
m12 - 6:54..........m25 - 7:54
m13 - 8:07..........m26 - 7:50
0.38 - 2:35 (6:53 pace)

I was 1:31:28 at 13.1 so ran the second half in 1:36:02

Overall, 3:07:30, 7:10/mi for 26.2 mile certified course

I had 26.38 on the GPS which was expected on the newly certified course. I think it was difficult to cut the tangents on parts of this course.

Overall Results

Link to last 4 year’s (didn't have GPS first year)
Splits

Race Articles and blogs:
Heart of America Marathon Draws Diverse Field

Local Minister Runs 13th Marathon

Heart and Feet of America

Labor Day Triple

Another Hill Climbed

Hills are Alive...Heart of America

Heart of America Marathon - Doug

Barefoot Rick Report

Nicole Tanner Second Place Female Report

John Palmer, Tom May, Andy Emerson before start of marathon

Start of Heart of America

Addicted to Running?

Runner's World online mentioned something about running addiction today in one of their forums. I found this kind of interesting and found a test to take to check to see if you are addicted to running. Believe it or not, I only scored 62 points "Fitness with a mellow bent". I thought maybe I made a mistake so took the test again and scored 75 points which is still "Fitness with a mellow bent." Maybe I am in denial? Should there be an intervention? Maybe I should attend an RA meeting? "Hello, my name is Andy and I'm a Runaholic."

An addiction self-test

Where addiction to running stands in your life

On a scale of 1 to 10, with 10 being the strongest, weight each of the following statements as they apply to you and your running. Then total your numbers and check the interpretations at the end of the test. Fill out the test in pencil, or make photocopies so you can retake it periodically.

• ___Running is extremely important to me. I'm positive I'll be running for the rest of my life.
• ___A day without a run is a day without sunshine.
• ___If it becomes
  downright impossible to get my workout in today, I can always double up tomorrow.
• ___Until I get my workout in, I'm a real bear Ä as in unbearable.
• ___A little pain indicates there's serious progress being made.
• ___If two aspirin/ibuprofen are good, four are twice as good.
• ___Warm-up and cool-down are important, but it's what comes in the middle of a workout that counts.
• ___As far as running goes, more is always better.
• ___A string of running days must remain unbroken.
• ___Quality without quantity is impossible.
• ___Of course I know how many miles I ran last month_
• ___Unless you've run a marathon, you're not a real runner.
• ___The more marathons you've run, the more serious a runner you are.
• ___Rest is for the weary, not for the strong.
• ___Discomfort exists to run through, not to be an insurmountable barrier.
• ___All my friends are runners, and I wouldn't consider befriending a nonrunner.
• ___Many running-related pains can be gotten rid of by running through them.
• ___If a shirt doesn't boast a race logo, it isn't one I want to wear.
• ___It exhibits their inbred weakness if people don't want to hear my step-by-step re-creations of races I've run.
• ___If I have a piddling injury and a sports medicine expert says I shouldn't run, it's obviously time for a second (or third) opinion.

Where does your total fall?

• 161-200: Running addiction personified. Get help quickly.
• 121-160: Leaning toward running addiction; beware.
• 81-120: Neutral.
• 41-80: Fitness with a mellow bent.
• 20-40: Approaching terminal mellow; better sign up for a race.

Richard Benyo is editor of a new running publication, Marathon & Beyond, which debuts in January as a bimonthly published by Human Kinetics . Benyo has written 15 books on fitness, health, and sports, including Masters of the Marathon (Atheneum, 1983) and Making the Marathon Your Event (Random House, 1992). He has served as executive editor of Runner's World (1977-84) and is the veteran of 37 marathons. In 1989, he and running partner Tom Crawford became the first athletes ever to run in midsummer from Badwater in California's Death Valley to the peak of Mt. Whitney and back, a distance of 300 miles. He claims to be a recovering exercise addict.

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Permission granted to redistribute, as long as you acknowledge the author, FootNotes and the Road Runners Club of America.

Complete Article-Running Addiction

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The Great Sandbagger 10K - 2008

This is a race where you predict your time. You can “win” this race by grossly overestimating how long it will take to run the 10K. Since we stagger the start times from the slowest predicted time to the fastest, usually the person with the largest positive difference between the predicted time and the actual time (lying) wins the race. Theoretically, if everyone told the absolute truth about how fast they planned to run the race, everyone would cross the finish line together, but that never happens.

There were 28 runners that participated. The course is an out and back and a bit hilly. I always try to predict my time accurately since I don’t want to win the atrocious trophy. It's some sort of tall clock thing and the winners have to add something to it. This year I predicted to run it in 41:15 but really had no idea if I could run it that time. Temp was 77F and humid and I was feeling decent, but after last week's disappointing 5K time I wasn't sure how I would run. Dan S., Phil, and MaryAnne predicted 43:00. I sort of liked the idea of being behind them and trying to pace myself by seeing them ahead and they actually started right ahead of me based on the staggered start. There were 3 people that started behind me. Dan L. started 45 seconds behind me, but I guessed he would pass me since I thought he would run a little faster than he predicted (40:30).

We can't wear watches during this race so I have no idea of pace, but I felt like I was starting out pretty fast. I could see Dan, Phil, and Maryanne cresting the first hill ahead shortly after I started. I was slowly gaining on them and Dan L. was gaining on me. At the turn around which is approximately 3 miles, I caught the 3, and Dan L. passed all of us. I kept my pace and then Phil sped up and we were passing back and forth with Dan L. Dan S. and MaryAnne stayed together behind us. At one point I had a surge and sped ahead and up the next hill Phil caught up to me. The rest of the way I stayed right behind Phil and Dan L. In about the last half mile Dan L. increased his lead on us and Phil a little on me. At the last 0.2 mi we had to run 2 times around the long driveway around the school. On the second loop I passed a bunch of people.

My sandbagging placement was 9th of 28 runners and my actual placement based on my time of 40:45 (a 9 second course record for me) was 4th of 28. I guess I was sandbagging just a little when I predicted my time since ended up passing 16 runners and was 30 seconds faster than my predicted.

This was a good "race" and I don't feel I quite went all out other than I probably started a little fast. It would have been nice to know my split at the half, but not wearing a watch kept it more interesting.

2008 Show-Me State Games 5K

I woke up feeling sore, limping, and in no shape to run a race. Also, my weight was up this morning about 6 lbs due to what I ate and drank yesterday. I was hoping the warm-up would help and it did but not enough and I wasn't feeling very motivated to race. The race starts out down hill and a lot of people started off fast and I passed them before we went under the tunnel at Stadium. My GPS was acting screwy saying I was going a 3:12 pace at the beginnng. Someone yelled before the first mile that I better pick it up since a little girl was close behind me. I manually pressed the split at the first mile. It was way off since my GPS was off.

We had to turn onto Conley and run up 4th St instead of staying on 5th due to road construction, but it was the same distance. On Locust the course goes slightly up hill and I was gaining on the guy in front of me that was in the 50 - 54 group. By the time we turned onto Hitt I was right beind him and then passed him. Before the end of Hitt, I passed a guy in the 20 - 24 group. There was another in front of me but too far to catch. Before the 2 mi I also noticed the distance had not increased on my watch. I had accidentally shut it off when I hit the manual split. I could still see my instantaneous pace though. I figure I would finish in close to 20 min at this pace.

Near the end we run down a hill and make a sharp right into the Stadium where I almost over shot my turn. Then around the track which I kind of enjoy this type of finish. I see the clock is over 20 minutes and I finish in 20:35, but the course turned out to be 0.1 long just like last year.

My pace though was much slower than my usual 5K pace. This was not a good race for me. I really didn't start feeling good until I hit the track and it was almost over. Hugh finished in 22:30 which was a really good time and was 2nd in his age group adn 14th overall. I was also 2nd in my age group and 7th overall.

update

I'm no longer going to post weekly workouts and will just post race reports and maybe an occasional update. If anyone wants to check out my training see my Running Ahead Log.

7/7/08 - 7/13/08 and Smokin' Chicks 5K

I felt like I was running tired for many of the runs this week. I had planned to cut back and did cut back 20 miles. On Thursday, I was feeling good and had an excellent tempo. This probably wasn't smart to do considering I had a 5K on Saturday. I took Friday off, but still didn't feel like running the 5K on Saturday. It turned out to be a hot 5K and I was glad it was over. I didn't push myself too hard for the race. That morning I left for Bismarck. On the way there I met Danielle for about an hour in Minneapolis. We had an enjoyable chat and then it was time for me to catch my plane. I had hoped to possibly get a run on Saturday when I got there, but had to wait until Sunday morning and had a second run in the evening.

Date: 7/7/2008 5:25 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Interval Training - Back/Biceps/Abs
Duration: 35:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Reverse Grip Barbell Row-4-2 rep tempo 3 sets of 6 reps (155 - 6/6/5)
Dumbbell Row-3-2 rep tempo 2 sets of 12 reps (55 - 12/11)
Deadlifts-2-2 rep tempo 1 sets of 20 reps (130 - 20)
Standing Barbell Curls-4-2 rep tempo 3 sets of 6 reps (72.5 - 6/6/6)
Incline Dumbbell Curls-3-2 rep tempo 2 sets of 12 reps (37.5 - 12/12)
Stability Ball Crunch (25lb - 50/50 alt/60)
PT Exercises/Stretches

Date: 7/8/2008 5:30 AM
Type: Easy
Course: Dreier Dirty Dozen - A Route
Distance: 9.3 miles
Duration: 1:12:05
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 77° F, Overcast, Humid
Notes: I wasn't sure I was ready to run the hilly Dreier course today. No other reason than I just didn't think I felt like pushing it hard today. I ran with Dan the entire way although I passed a few people on Chapel Hill and they all passed me when it became flat. Makes no sense but I just like picking up the pace on hills if I am feeling up to it.

We took it pretty easy keeping a conversation pace (and we were conversing) the entire run. It was an enjoyable run and I was pretty soaked by the end from the humidity. Somehow we missed getting any rain while running but I think it would have been welcome. I think we ran the perfect pace today and I enjoyed it.

m1 - 8:44
m2 - 7:58
m3 - 7:44
m4 - 7:44
m5 - 7:44
m6 - 7:55
m7 - 7:48
m8 - 7:33
m9 - 7:23
0.3 - 1:33

Date: 7/8/2008 5:00 PM
Type: Easy
Course: Grindstone
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (Red/Blue)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 2/10
Weather: 77° F, Rain, Humid
Notes: Easy run with Dan and Hugh at Grindstone. It sprinkled a bit but we missed any major rain.

m1 - 9:01
m2 - 8:52
m3 - 8:52
m4 - 7:56

Date: 7/9/2008 5:25 AM
Type: Weight Training
Course: Brad Wadlow's High Intensity Training - Chest/Shoulders/Triceps
Duration: 40:00
Weight: 153 lb
Misc: Quality: 8/10, Effort: 8/10
Notes: Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (122.5- 12/10)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (112.5 - 6/6/6)
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 (65 - 6/6/6)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (27.5 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (60 - 20)
Pull-ups - 4 types (8/7/7/6)
Dips (14/12/11)
PT Exercises/Stretches

Date: 7/9/2008 5:10 PM
Type: Hill
Course: West Loop
Distance: 8.3 miles
Duration: 1:04:13
Pace: 7:45 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: Humid
Notes: Ran with Dan and Hugh from the Newman Center. We all ran together until Fairview Rd when Hugh stopped for water. Picked up the pace a little each mile. Overall run felt good and I felt a little more energetic than yesterday's afternoon run.

m1 - 8:45
m2 -7:58
m3 - 7:33
m4 - 7:44
m5 - 8:01
m6 -7:34
m7 - 7:15
m8 - 7:10
0.3: 2:11 (7:17 pace)

Date: 7/10/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 8 miles
Duration: 56:01
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 8 (Blue/Silver)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 9/10
Weather: 70° F, Sunny, Humid
Notes: Started the run today with Dan and we were further back in the pack so had to pass a lot of runners. Once we got around, Phil comes up behind me on the right. I stay behind him and Tony since I know if I speed up, he will too. At the mulch pile, I decide to go around the opposite direction so I can set my own pace. Tony made it around just before I did and the rest were behind me. I'm not sure what got into me today, but I just kept pushing the pace. I heard someone behind me several times. Before a mile to the end Matt Dreier catches up to me and somehow I get sucked into running with him until the end. I almost couldn't talk by the time I stopped. I ran the last 0.25 mi with Dan to round off to 8 miles. I think I will rest tomorrow so maybe I can be ready for the 5K on Sat.

m1 - 8:17
m2 - 7:36
m3 - 7:22
m4 - 7:01
m5 - 6:22
m6 - 6:36
m7 - 6:25
m8 - 6:23

Date: 7/12/2008 7:50 AM
Type: Easy
Course: Smokin' Chicks
Distance: 3.1 miles
Duration: 28:30
Pace: 9:12 / mile
Shoe: Mizuno Wave Alchemy 8 (Blue/Silver)
Weight: 156 lb
Misc: Quality: 7/10, Effort: 1/10
Weather: 80° F, Overcast, Humid
Notes: Warmed up with Hugh before the race. It was quite warm and when I got done I drank nearly a 20 oz bottle of water right before the race.

m1 - 9:27
m2 - 9:16
m3 - 8:45
0.1 - 1:02

Date: 7/12/2008 8:30 AM
Type: Race
Course: Smokin' Chicks
Distance: 3.1 miles
Duration: 19:17
Pace: 6:14 / mile
Shoe: Mizuno Wave Alchemy 8 (Blue/Silver)
Weight: 156 lb
Misc: Quality: 7/10, Effort: 7/10
Field Placement: 11 / 126 (8.7%)
Age group: 30 – 39
Group Placement: 4
Weather: Humid
Notes: I wasn't real motivated about this race Fri night after a draining day at work, but woke up feeling better about it. I knew though I would be lucky to finish under 20 minutes with the heat. I didn't feel like I started out too fast. Caught up to Darrin early in the race and passed him. He passed me back at the turn around at about 1.3 miles. He really picked up the pace and was running an excellent race. I just didn't feel motivated and legs didn't feel fresh so I didn't push it. I did see 2 young teenage guys just after the 2 mile mark that I was catching and passed easily. I managed to get pretty far ahead of them but no one really in my sights to catch. Once I crossed the finish line I didn't feel like I had run too hard. I like running in the heat but just didn't feel like racing in it today.

Managed to place 11 overall and 4th in AG. Hugh placed first in his age group and took home a trophy.

m1 - 6:08
m2 - 6:18
m3 - 6:25
0.1 - 0:26

Date: 7/12/2008 9:10 AM
Type: Easy
Course: Smokin' Chicks
Distance: 2 miles
Duration: 15:35
Pace: 7:48 / mile
Shoe: Mizuno Wave Alchemy 8 (Blue/Silver)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 3/10
Weather: Humid
Notes: Ran a 2 mile cool down. Would have liked to do more but no time.

Date: 7/13/2008 7:00 AM
Type: Long
Course: Bismarck River Run
Distance: 14.3 miles
Duration: 1:50:08
Pace: 7:43 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 156 lb
Misc: Quality: 10/10, Effort: 4/10
Weather: 53° F, Sunny
Notes: Last night I planned out my route to run today in Bismarck. I modified a route that someone had created on mapmyrun. I generally ran this route http://www.mapmyrun.com/run/united-states/nd/bismarck/319011524506 except deviated a few places to check out the different directions of the trails. I didn't realize the River Road portion had a paved trail along the side. The course ended up following this trail system at about 6.5 miles and almost all the way back to the hotel. Some of the trail was next to the Missouri River. I also didn't realize I can get on this trail system about a half mile from the hotel so I have a lot more options. I learned quickly that the street portion was very easy to navigate and I don't think I could get lost here. It is all laid out very neatly. The trails are all paved and very nice just like Madison. I guess a state with a billion $ budget surplus from their oil profits can have nice trails.

The temps were perfect, sunny, and not nearly as windy as yesterday when I arrived. It would have been a perfect day to run a marathon. It stays light until 10 pm here so maybe I will get out again later. I didn't see anyone out running for a few miles and then encountered several runners on the trail. I took it pretty easy. The run didn't seemed very easy since I felt cool nearly the entire run. This will be nice running for a few days, but will appreciate the humid warm temps in Missouri more. I didn't carry any water on this run and was fine. I did notice quite a few vending machines with drinks along the course and thought would be nice if Columbia's parks and trails had vending machines. It seems strange that we don't. Also, paved trails are great to run on.

m1 - 8:14.......m8 - 7:44
m2 - 8:02.......m9 - 7:51
m3 - 7:55.....m10 - 7:58
m4 - 7:37.....m11 - 7:37
m5 - 7:37.....m12 - 7:30
m6 - 7:44.....m13 - 7:30
m7 - 7:35.....m14 - 7:12
0.3 - 2:02 (6:47 pace)

Date: 7/13/2008 8:20 PM
Type: Easy
Course: Bismarck River Run
Distance: 8 miles
Duration: 1:07:44
Pace: 8:28 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 156 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 82° F, Sunny
Notes: I ran after we got back from dinner since it looked like a really nice evening and there were a lot of people out biking, roller blading, a few runners, and baseball games in the park. The people here are much more active at night than early in the morning when I ran and didn't see hardly anyone out. I ran on the Bismarck trail down to the river which was the one I ran earlier today. I went out a little over 4 miles and up a hill on a part I didn't run earlier which was on a bluff way above the river. That ended at a parking lot so I turned around and then noticed a dirt trail going off several places. I wasn't feeling well from dinner and everything else I have eaten today but still was too tempted so I took this trail. It went up even higher on the bluff and then dropped down. This was enough to really stir up my dinner so I got onto the road at the bottom and then crossed back over to the trail. I probably wasn't on this dirt part for even a half mile. This actually cut off some distance from the turn around. I found a bathroom quickly on the trail and had about 1.5 miles to go. The run ended perfectly at 8 miles so I stopped and walked just a few steps into the hotel. Legs feel tired and this run didn't feel as easy as the morning run today.

m1 - 8:33
m2 - 8:34
m3 - 8:23
m4 - 8:45
m5 - 8:55
m6 - 8:02
m7 - 8:13
m8 - 8:17

Running: 60.1 - 7:48:14

Weights: 1 hr 15 min (2 workouts)

MTD Running: 141 mi

YTD Running: 1703.3 mi

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

6/30/08 - 7/6/08

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

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

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

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

Decline Bench Press-3-2 rep tempo 2 sets of 12 reps (122.5- 12/10)
Flat Barbell Bench Press-4-2 rep tempo 3 sets of 6 reps (111.25 - 6/6/6)
Incline Dumbbell Press-2-2 rep tempo 1 sets of 20 reps (50 - 19)
Barbell Overhead Press-4-2 rep tempo 3 sets of 6 reps (65 - 6/6/5)
Dumbbell Side Raises-3-2 rep tempo 2 sets of 12 reps (27.5 - 12/12)
Bent Over Dumbbell Side Raises-2-2 rep tempo 1 sets of 20 reps (57.5 - 20)
Pull-ups - 4 types (8/8/5/5)
Dips (13/11/10)
PT Exercises/Stretches

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

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

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

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

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

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

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

Running: 80.9 - 10:50:42

Weights: 36 min (1 workouts)

MTD Running: 80.9 mi

YTD Running: 1643.1 mi

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

2008 Parley P. Pratt Memorial 4 Miler Freedom Run

The weather was great for the 4th of July with nice cool temps. After running a 3 mile warm-up, we had the usual pre-race ceremonies and explanation that we are running to celebrate the jail break of Parley P. Pratt. I wasn't sure what to expect for pace. I had ran the course at 6:07 pace last year but didn't think I quite had that in me today. Temps were cooler this year probably in the lower 70s and the course is also shaded by the trees since this race is 2 miles out and back on the MKT trail.

Based on how I felt I thought my goal would be to run around 25 minutes. We lined up in the grass to start. I felt like I was going a little fast and GPS said 4-something pace so slowed a little and waited for it to smooth out. I was right around a 6 min pace. I was in 5th place at this point in the beginning. Before the first half mile Dan Lopez passed me and I noticed the 2 guys ahead of us slowing. We both passed them and at this point I was in 3rd place. The guy ahead of us was looking strong. I thought I could stay with the young Mr. Lopez. I stayed just behind him and almost thought about passing him once but he seemed to be picking up the pace. My first mile split was 6:14.

Before the turn around, Lopez had begun to pull ahead and I didn't try to keep up. At the turn-around I see the first person behind me is Dan S. but he wasn't close enough yet to give me a push. I keep about the same pace as first mile and the second is 6:11. The 3rd mile I feel like slowing down. Normally at this point seeing the other runners come at me helps me speed up but not today. I'm just hoping I can maintain my pace enough so that Dan doesn't blaze past me right at the end.

As I turn the corner to go back around the lake I look behind and don't see anyone. I looked again on the next corner and still no one. I push on to the end with a final mile split of 5:45 and I think it was about 0.08 short. So I finish only 5 seconds slower than my official time last year which is decent considering I didn't feel like I pushed the effort too hard today. If Phil or Dan had caught up to me, I am sure I would have run harder. I placed 3rd of 115 people.

Phil placed 4th, Dan S. 5th, Dan H. 12th, and Hugh 15th. Hugh was the second over 50 male. Awards were watermelons for 18 and under, 18 - 49, and 50 and over male and female. The Lopez family took 2 melons. They are a fast family.

After the race, I ate some bananas and collected my special Tu/Th group bead for running the race. We stayed for the awards ceremony and then ran 3 more miles.

m1 - 6:14
m2 - 6:11
m3 - 6:25
m4 - 5:45 (0.92 on GPS - 6:15 pace)

6/23/08 - 6/29/08

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Running: 71.2 - 9:26:36

Weights: 1 hr 46 min (3 workouts)

MTD Running: 284.7 mi

YTD Running: 1562.3 mi

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

6/16/08 - 6/22/08

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

Running: 65.0 - 8:28:14

Weights: 1 hr 19 min (2 workouts)

MTD Running: 213.4 mi

YTD Running: 1491.0 mi

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

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

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