14 miles, 1:50:43 Activity
  
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Sunday, April 08, 2007
4/8/07 Prathersville + Roger Wilson Dr, 14 miles
Sunday, April 01, 2007
Training 3/26 - 4/1 and Granny 5K
Mon- Boatman Hill/Oakland, 6 mi, 52:37, 8:46/mi
Tues- Jaira's Jaunt, 7.2 mi, 52:58, 7:21/mi
Felt very strong.
Evening: upper body weights, 51 min
Wed- Rest
Thurs- Rock Quarry - Mulch Pile, 5 ~ 1/2 mi intervals, 7.9, 56:52, 7:12/mi
Fri- Boatman Hill/Oakland, 6 mi, 53:04, 8:51/mi
Sat- Rock Quarry Trail, 6 mi, 53:38, 8:56/mi
After finishing my run at 8:30, I headed over to the Granny 5K to benefit Granny’s House. I wasn’t feeling very energetic during or after my run so figured I wouldn’t run it too hard. The race started at 9 am and there were 58 people including walkers. I met Hugh there since I would need to leave before 10 am to attend a meeting.
The course was at Stephen’s Lake Park. It was 1 ½ times around the outer track and then to the finish on the inner track. It became apparent as we started that I was able to run fast and based on the rest of the competition should place pretty well. There was a young girl, 11 yrs old in the lead and I just figured she had started a little fast and another guy that I didn’t know. After passing both of them, I was surprised to see my first mile split at 6:11. I hit the second mile split on the second lap also in 6:11. On some of the turns I could see the other guy not far behind me, but no one else was in sight.
Before the 2.5, he passed me and seemed to pick up the pace. I decided to not try to stay with him. I didn’t feel like pushing it that much, but maybe I should have? My 3rd mile split was 6:24, and last 0.1 was 0:39 for a time of 19:25 which I thought wasn’t too bad considering no tapering and an intense week. I placed second overall 21 seconds behind the winner. The 11 year old girl was 3rd at 21:46. Complete results at Granny’s Run. I drank a water, ate a donut and banana and then shortly had to be on my way. The only awards were for 1st place male and female.
Sun- Rockbridge State Park, 20 mi, 3:23:41, 10:11/mi
I ran a little faster this week, but still kind of slow. It rained yesterday so there was more water and mud this week. I ran over in the Gans Creek area first for about 4 miles. It seems like a lot of jumping over trees on the trail in that area. I took a different route this time and went up what seemed like the steepest and longest hill that I’ve seen in this area. I’m still not totally familiar with this trail and somehow ended back at the start. I think there is a way to run longer. Then I went over to the Devil’s Ice box side and ran 2 loops. I’m feeling a lot more stable with no inserts in my shoe and didn’t have any problems twisting my ankle.
Running: 56.2 mi
Weight-lifting: 51 min
YTD Running: 730
April 7th-Cigs 4 Mile Run and Health Fair
April 14th-Jay Dix Challenge to a Cure 5K
April 21st-Show Me-State Games Stampede 5K
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- Jaira's Jaunt, 7.2 mi, 52:58, 7:21/mi
Felt very strong.
Evening: upper body weights, 51 min
Wed- Rest
Thurs- Rock Quarry - Mulch Pile, 5 ~ 1/2 mi intervals, 7.9, 56:52, 7:12/mi
Fri- Boatman Hill/Oakland, 6 mi, 53:04, 8:51/mi
Sat- Rock Quarry Trail, 6 mi, 53:38, 8:56/mi
After finishing my run at 8:30, I headed over to the Granny 5K to benefit Granny’s House. I wasn’t feeling very energetic during or after my run so figured I wouldn’t run it too hard. The race started at 9 am and there were 58 people including walkers. I met Hugh there since I would need to leave before 10 am to attend a meeting.
The course was at Stephen’s Lake Park. It was 1 ½ times around the outer track and then to the finish on the inner track. It became apparent as we started that I was able to run fast and based on the rest of the competition should place pretty well. There was a young girl, 11 yrs old in the lead and I just figured she had started a little fast and another guy that I didn’t know. After passing both of them, I was surprised to see my first mile split at 6:11. I hit the second mile split on the second lap also in 6:11. On some of the turns I could see the other guy not far behind me, but no one else was in sight.
Before the 2.5, he passed me and seemed to pick up the pace. I decided to not try to stay with him. I didn’t feel like pushing it that much, but maybe I should have? My 3rd mile split was 6:24, and last 0.1 was 0:39 for a time of 19:25 which I thought wasn’t too bad considering no tapering and an intense week. I placed second overall 21 seconds behind the winner. The 11 year old girl was 3rd at 21:46. Complete results at Granny’s Run. I drank a water, ate a donut and banana and then shortly had to be on my way. The only awards were for 1st place male and female.
Sun- Rockbridge State Park, 20 mi, 3:23:41, 10:11/mi
I ran a little faster this week, but still kind of slow. It rained yesterday so there was more water and mud this week. I ran over in the Gans Creek area first for about 4 miles. It seems like a lot of jumping over trees on the trail in that area. I took a different route this time and went up what seemed like the steepest and longest hill that I’ve seen in this area. I’m still not totally familiar with this trail and somehow ended back at the start. I think there is a way to run longer. Then I went over to the Devil’s Ice box side and ran 2 loops. I’m feeling a lot more stable with no inserts in my shoe and didn’t have any problems twisting my ankle.
Running: 56.2 mi
Weight-lifting: 51 min
YTD Running: 730
April 7th-Cigs 4 Mile Run and Health Fair
April 14th-Jay Dix Challenge to a Cure 5K
April 21st-Show Me-State Games Stampede 5K
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Monday, March 26, 2007
Rock Bridge State Park Trail Training Run
I think the distance was actually about 23.5 miles according to my watch. The data recorder seems to record a longer distance for some reason. Activity
  
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Sunday, March 25, 2007
Training 3/19 - 3/25 and Sedalia Half Marathon
Mon- Rocky Fork Conservation Area, 4 mi, 34:13, 8:33/mi
Tues- Dave's Devil Run, 6.6 mi, 48:10, 7:18/mi
Felt very strong.
Evening: upper body weights, 47 min
Wed- Rest
Thurs- Rain Run Course, 7.5, 1:05:08, 8:41/mi
Very easy effort.
Fri- Rest
Sat- Sedalia Half Marathon
Saturday I ran the 25th Annual Sedalia Half marathon in Sedalia, MO. I didn’t really sleep well the past 2 nights but somehow woke up feeling rested. We left home around 6:45 AM to pick up a couple other runners on the way. We checked in, used the restrooms, and warmed up for about 10 minutes. Last year the temp was around 38F when we started but this year, it was 68F, the warmest temp I’ve run so far this year.
There were 123 runners this year and I decided to attempt 1:25 again this year. Last year I ran the course in 1:26:48. My first mile last year was a little fast so I decided to try to start slower this year and run the first mile in about 6:40. This is an out and back course with a small extra loop at the beginning that we don’t run on the way back. I held myself back on the first mile and first split was 6:43. At this point, I was hoping to hold pace between 6:30 – 6:37/mi. The next 4 miles were on target and I felt pretty good and passed several runners. Then I slowed a bit in mile 6 to 6:55 and didn’t feel that I was going to be able to pick up the pace so tried to hang on.
Miles 7 and 8 were a little faster with some downhill. The course is fairly flat, but the elevation still changed 50 feet throughout the course and there were some long inclines. There was also some wind on the course which is pretty typical for every year I have ran this race. Mile 9 was my slowest and I knew I wasn’t going to meet my goal at this point. Miles 10 – 13 were all close to 7 min. I figured that I was going to be passed by someone but didn’t look back. I don’t recall anyone passing me.
Here's my splits:
M1-6:43
M2-6:25
M3-6:31
M4-6:35
M5-6:55
M6-6:42
M7-6:34,
M8-7:23,
M9-7:07
M10-6:52
M11-7:02
M12-7:12
M13.1-7:33
Overall time: 1:29:35, 6:50/mi (my slowest for this course)
I wasn’t very consistent and M5, 8-13 were all far off from where I wanted to be. The pace after mile 4 was not sustainable. Although my heart rate only averaged 156, later in the race it was in the 160s. I average about 155 for a marathon. Hugh didn’t meet his goal today either, but he ran 1:51 and seemed in good shape at the finish. I’d guess heat was a factor as well as not really doing any speed work. I drank at every water station, but felt pretty dehydrated at the end. I drank 2 bottles of water and my mouth still felt dry.
After the race, there were yummy blue berry muffins and bananas to eat while we waited for the awards ceremony. I placed 14th overall of 123, but really didn’t expect an award in my age group 30 – 39. They decided to go 6 deep in my age group and I placed 5th so I took home another glass brick.
I’ve posted my GPS data from the course which includes a map and elevation chart. The splits are different than my watch.
Hugh had an interesting encounter with a ”Psycho Runner”
that was trying to pass him. Hugh kept speeding up trying to get away from this guy. The guy was swearing at him calling him names, and saying “I’m coming for you sweetie”, and when he passed him told him he was slacking.
We forgot to bring the camera, but they had a photographer taking lots of pictures this year.
Bothwell representative telling us about suspicious moles.
Andy near the turn around point.
Hugh near the turn around point.
Andy's Glass Brick for 5th in age group 30 - 39
This is the shirt that I was awarded a few weeks ago along with a gift certificate to Tryathletics for the 2006 Columbia Track Club Serial Competition
More Pictures from the race.
Sun- Rockbridge State Park, 23.5 mi, 4:19:52, 11:03/mi
I took it really easy with the long run. I wasn’t sure if I was going to do 16 or attempt more. I started out across the road in the Gans Creek area and ran 8 miles Stopped at the car for a drink and headed over to the Devils Ice box side. I ran one loop and headed back to the car where I drank the rest of my water. It was 79F but didn’t feel too bad since it was cloudy and wind in some areas. Before I headed out for the 3rd loop, Kurt, another runner that runs with my Sat. group, was at the parking lot and I ran mile 16 – 20 with him and then we went our separate ways. He’s getting over a calf injury and wanted to avoid the hills. Very enjoyable run, but glad for it to be over. My legs felt like jelly by the time I finished. I had no water left at the car and had to wait until I got home.
I have elevation data that I’m going to upload later for this run.
Running: 54.7 mi
Weight-lifting: 47 min
YTD Running: 673.8
April 14th-Jay Dix Challenge to a Cure
April 21st-Show Me-State Games Stampede 5K
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- Dave's Devil Run, 6.6 mi, 48:10, 7:18/mi
Felt very strong.
Evening: upper body weights, 47 min
Wed- Rest
Thurs- Rain Run Course, 7.5, 1:05:08, 8:41/mi
Very easy effort.
Fri- Rest
Sat- Sedalia Half Marathon
Saturday I ran the 25th Annual Sedalia Half marathon in Sedalia, MO. I didn’t really sleep well the past 2 nights but somehow woke up feeling rested. We left home around 6:45 AM to pick up a couple other runners on the way. We checked in, used the restrooms, and warmed up for about 10 minutes. Last year the temp was around 38F when we started but this year, it was 68F, the warmest temp I’ve run so far this year.
There were 123 runners this year and I decided to attempt 1:25 again this year. Last year I ran the course in 1:26:48. My first mile last year was a little fast so I decided to try to start slower this year and run the first mile in about 6:40. This is an out and back course with a small extra loop at the beginning that we don’t run on the way back. I held myself back on the first mile and first split was 6:43. At this point, I was hoping to hold pace between 6:30 – 6:37/mi. The next 4 miles were on target and I felt pretty good and passed several runners. Then I slowed a bit in mile 6 to 6:55 and didn’t feel that I was going to be able to pick up the pace so tried to hang on.
Miles 7 and 8 were a little faster with some downhill. The course is fairly flat, but the elevation still changed 50 feet throughout the course and there were some long inclines. There was also some wind on the course which is pretty typical for every year I have ran this race. Mile 9 was my slowest and I knew I wasn’t going to meet my goal at this point. Miles 10 – 13 were all close to 7 min. I figured that I was going to be passed by someone but didn’t look back. I don’t recall anyone passing me.
Here's my splits:
M1-6:43
M2-6:25
M3-6:31
M4-6:35
M5-6:55
M6-6:42
M7-6:34,
M8-7:23,
M9-7:07
M10-6:52
M11-7:02
M12-7:12
M13.1-7:33
Overall time: 1:29:35, 6:50/mi (my slowest for this course)
I wasn’t very consistent and M5, 8-13 were all far off from where I wanted to be. The pace after mile 4 was not sustainable. Although my heart rate only averaged 156, later in the race it was in the 160s. I average about 155 for a marathon. Hugh didn’t meet his goal today either, but he ran 1:51 and seemed in good shape at the finish. I’d guess heat was a factor as well as not really doing any speed work. I drank at every water station, but felt pretty dehydrated at the end. I drank 2 bottles of water and my mouth still felt dry.
After the race, there were yummy blue berry muffins and bananas to eat while we waited for the awards ceremony. I placed 14th overall of 123, but really didn’t expect an award in my age group 30 – 39. They decided to go 6 deep in my age group and I placed 5th so I took home another glass brick.
I’ve posted my GPS data from the course which includes a map and elevation chart. The splits are different than my watch.
Hugh had an interesting encounter with a ”Psycho Runner”
that was trying to pass him. Hugh kept speeding up trying to get away from this guy. The guy was swearing at him calling him names, and saying “I’m coming for you sweetie”, and when he passed him told him he was slacking.
We forgot to bring the camera, but they had a photographer taking lots of pictures this year.
Bothwell representative telling us about suspicious moles.
Andy near the turn around point.
Hugh near the turn around point.
Andy's Glass Brick for 5th in age group 30 - 39
This is the shirt that I was awarded a few weeks ago along with a gift certificate to Tryathletics for the 2006 Columbia Track Club Serial CompetitionMore Pictures from the race.
Sun- Rockbridge State Park, 23.5 mi, 4:19:52, 11:03/mi
I took it really easy with the long run. I wasn’t sure if I was going to do 16 or attempt more. I started out across the road in the Gans Creek area and ran 8 miles Stopped at the car for a drink and headed over to the Devils Ice box side. I ran one loop and headed back to the car where I drank the rest of my water. It was 79F but didn’t feel too bad since it was cloudy and wind in some areas. Before I headed out for the 3rd loop, Kurt, another runner that runs with my Sat. group, was at the parking lot and I ran mile 16 – 20 with him and then we went our separate ways. He’s getting over a calf injury and wanted to avoid the hills. Very enjoyable run, but glad for it to be over. My legs felt like jelly by the time I finished. I had no water left at the car and had to wait until I got home.
I have elevation data that I’m going to upload later for this run.
Running: 54.7 mi
Weight-lifting: 47 min
YTD Running: 673.8
April 14th-Jay Dix Challenge to a Cure
April 21st-Show Me-State Games Stampede 5K
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Sedalia Half Marathon GPS data
Actual Distance and Time 13.1 mi, 1:29:35 Activity
  
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Sunday, March 18, 2007
Training 3/12 - 3/18 and St Patrick's Day 5K
Mon- Rocky Fork Conservation Area, 4 mi, 38:23, 9:36/mi
Legs felt pretty sore from the 16 mile trail run on Sunday.
Tues- Dreier Dirty Dozen, 9.2 mi, 1:11:12, 7:44/mi
After Monday night’s run I wasn’t sure whether I would run the long course since it is a lot of hills. I got behind a couple guys that I often run with and it felt pretty easy so I ran the entire course.
Evening: upper body weights, 51 min
Wed- Rest
Thurs- MKT- Bridge, 7.9, 1:02:23, 7:54/mi
This was supposed to be an increasing tempo run, but I did take it a little easier than usual. First half was 33 min and second half, under 30 min.
Fri- Rest
Sat- St Patrick’s Day 5K, 19:01, 6:08/mi
Saturday I ran the 18th annual St Patrick’s Day 5K run. This year was my 10th year for this race. We planned to arrive early and run the course right before the race. When we left home, the temperature was about 36 F. During our warm-up it began to snow and there was some wind. We took about 30 minutes to run the course and arrived back to the start 12 minutes before the race began. The temp had dropped to about 31 at the time of the race. Last year it was 60 F.
I’ve been running more miles than ever before but haven’t been doing any real speed work so I didn’t know what to expect. Last year I ran my fastest time for this course in 18:54 and had done some speed work. I decided to go out and attempt the 1st mile in 5:54, the same as last year and see what happened. I lined up near the front, but there were 2 people in front of me. It is a narrow street so we are stacked back pretty far. When we took off, it was extremely congested and took awhile to get around people. Also, noticed my GPS didn’t have a signal so I didn’t know how fast I was going. I found another runner than I know and decided to pace with him. Shortly, my GPS found a signal and said we were at about 5:57 pace. The first half mile was a little slow at about about 3:15, but we hit the 1 mile at 6:01. The first mile seemed really easy and I felt like I could carry on a conversation, but didn’t.
I kept with him until about 1.5 miles and then noticed he picked up the pace so I let him go and tried to hold it around 6 min. There’s a bit of a small hill during the second mile, and I noticed my pace slow a bit up the hill, but 2nd mile split was decent at 6:09. Last year I slowed a bit more during the second mile, but picked it up in the last mile. I still felt really good so kept the same pace. I think at this point I should have picked up the pace but did not. It began to snow harder during the race and the ground was becoming more covered with snow, but the roads remained clear. This was definitely unexpected.
There was another hill in the 3rd mile. I caught up to a female and passed her near the 2.5 mi and she passed me back so I just hung with her. My third mile split was 6:09. The race ends on a hill and ran the last 0.1 in 42 seconds. I didn’t pick up the pace but just hung behind this female finishing in 19:01. I felt good and think if I had known where I was at, I might have had a chance to break my PR of 18:50. Considering, I didn’t have a clue where I might be and not doing any speed work, I think it was a decent run. 19:01 is my second fastest time for this race course. I’m thinking that I can probably break 19 minutes again this year. It’s more mental at this point and some speed work wouldn’t hurt either. Also, I would guess my splits were the most even I have ever run a 5K. I need to read Chris’s race strategies again to work on the mental.
After the race, I waited for Hugh to finish (22:37) and we ran the course again. Then we went to the awards ceremony and neither one of us placed in the top 3 for our age group. Last year I placed 1st and he placed 2nd but apparently there were 188 more finishers than last year for a total of 783. I ended up placing 4th of 32. None of the guys in my age group that beat me ran last year. I needed to run 18:20 to place third this year. Overall I placed 25 of 783. Hugh placed 6th of 40 in his age group and 92 of 783 overall.
Sun- Rockbridge State Park, 15.8 mi, 2:17:24, 8:42/mi
About 14 minutes faster than last week for the same course. I felt speedy today, but am cautious where I need to be since I don’t enjoy falling which I didn’t do today. The creek that I have to cross was low so didn’t get my shoes very wet this week.
Next Sat, I'm running a half marathon where I've PR'd every year so far. It is a pretty flat out and back course. Right now the temps are supposed to be in the 50s at the start. Last year my first mile was too fast and my pace slowed in the second half. I'm hoping this year I can start at a more reasonable pace so I don't fall apart before the second half of the race.
Running: 46.2 mi
Weight-lifting: 51 min
YTD Running: 619.1mi
March 24th-Sedalia Half Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Legs felt pretty sore from the 16 mile trail run on Sunday.
Tues- Dreier Dirty Dozen, 9.2 mi, 1:11:12, 7:44/mi
After Monday night’s run I wasn’t sure whether I would run the long course since it is a lot of hills. I got behind a couple guys that I often run with and it felt pretty easy so I ran the entire course.
Evening: upper body weights, 51 min
Wed- Rest
Thurs- MKT- Bridge, 7.9, 1:02:23, 7:54/mi
This was supposed to be an increasing tempo run, but I did take it a little easier than usual. First half was 33 min and second half, under 30 min.
Fri- Rest
Sat- St Patrick’s Day 5K, 19:01, 6:08/mi
Saturday I ran the 18th annual St Patrick’s Day 5K run. This year was my 10th year for this race. We planned to arrive early and run the course right before the race. When we left home, the temperature was about 36 F. During our warm-up it began to snow and there was some wind. We took about 30 minutes to run the course and arrived back to the start 12 minutes before the race began. The temp had dropped to about 31 at the time of the race. Last year it was 60 F.
I’ve been running more miles than ever before but haven’t been doing any real speed work so I didn’t know what to expect. Last year I ran my fastest time for this course in 18:54 and had done some speed work. I decided to go out and attempt the 1st mile in 5:54, the same as last year and see what happened. I lined up near the front, but there were 2 people in front of me. It is a narrow street so we are stacked back pretty far. When we took off, it was extremely congested and took awhile to get around people. Also, noticed my GPS didn’t have a signal so I didn’t know how fast I was going. I found another runner than I know and decided to pace with him. Shortly, my GPS found a signal and said we were at about 5:57 pace. The first half mile was a little slow at about about 3:15, but we hit the 1 mile at 6:01. The first mile seemed really easy and I felt like I could carry on a conversation, but didn’t.
I kept with him until about 1.5 miles and then noticed he picked up the pace so I let him go and tried to hold it around 6 min. There’s a bit of a small hill during the second mile, and I noticed my pace slow a bit up the hill, but 2nd mile split was decent at 6:09. Last year I slowed a bit more during the second mile, but picked it up in the last mile. I still felt really good so kept the same pace. I think at this point I should have picked up the pace but did not. It began to snow harder during the race and the ground was becoming more covered with snow, but the roads remained clear. This was definitely unexpected.
There was another hill in the 3rd mile. I caught up to a female and passed her near the 2.5 mi and she passed me back so I just hung with her. My third mile split was 6:09. The race ends on a hill and ran the last 0.1 in 42 seconds. I didn’t pick up the pace but just hung behind this female finishing in 19:01. I felt good and think if I had known where I was at, I might have had a chance to break my PR of 18:50. Considering, I didn’t have a clue where I might be and not doing any speed work, I think it was a decent run. 19:01 is my second fastest time for this race course. I’m thinking that I can probably break 19 minutes again this year. It’s more mental at this point and some speed work wouldn’t hurt either. Also, I would guess my splits were the most even I have ever run a 5K. I need to read Chris’s race strategies again to work on the mental.
After the race, I waited for Hugh to finish (22:37) and we ran the course again. Then we went to the awards ceremony and neither one of us placed in the top 3 for our age group. Last year I placed 1st and he placed 2nd but apparently there were 188 more finishers than last year for a total of 783. I ended up placing 4th of 32. None of the guys in my age group that beat me ran last year. I needed to run 18:20 to place third this year. Overall I placed 25 of 783. Hugh placed 6th of 40 in his age group and 92 of 783 overall.
Sun- Rockbridge State Park, 15.8 mi, 2:17:24, 8:42/mi
About 14 minutes faster than last week for the same course. I felt speedy today, but am cautious where I need to be since I don’t enjoy falling which I didn’t do today. The creek that I have to cross was low so didn’t get my shoes very wet this week.
Next Sat, I'm running a half marathon where I've PR'd every year so far. It is a pretty flat out and back course. Right now the temps are supposed to be in the 50s at the start. Last year my first mile was too fast and my pace slowed in the second half. I'm hoping this year I can start at a more reasonable pace so I don't fall apart before the second half of the race.
Running: 46.2 mi
Weight-lifting: 51 min
YTD Running: 619.1mi
March 24th-Sedalia Half Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Sunday, March 11, 2007
Training 3/5 - 3/11
Mon- Treadmill, 4 mi, 37:15, 9:19/mi
Tues- President’s Hill, 7.5 mi, 57:34, 7:41/mi
Evening: upper body weights, 46 min
treadmill, 4 mi, 39:08, 9:32/mi
Wed- Rest
Thurs- MKT- mulch pile, 7.8, 58:17, 7:28/mi
Evening: Rocky Fork Conservation Area, 4 mi, 35:31, 8:53/mi
Fri- Boatman Hill/Oakland, 4 mi, 32:52, 8:13/mi
Sat- Column’s Run, 10 mi, 1:26:12, 8:37/mi
Near the beginning of the run we crossed the pastor peace march that was happening at 7 am. Managed to avoid the chaos downtown later in the day.
Sun- Rockbridge State Park, 15.8 mi, 2:31:07, 9:34/mi
I ran in the afternoon since I didn’t get up early enough to run in the morning. Temp was about 60 degrees and a lot of people out in the park.
Running: 57.1 mi
Weight-lifting: 46 min
YTD Running: 572.9 mi
March 17th-St. Patrick’s Day 5K
March 24th-Sedalia Half Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- President’s Hill, 7.5 mi, 57:34, 7:41/mi
Evening: upper body weights, 46 min
treadmill, 4 mi, 39:08, 9:32/mi
Wed- Rest
Thurs- MKT- mulch pile, 7.8, 58:17, 7:28/mi
Evening: Rocky Fork Conservation Area, 4 mi, 35:31, 8:53/mi
Fri- Boatman Hill/Oakland, 4 mi, 32:52, 8:13/mi
Sat- Column’s Run, 10 mi, 1:26:12, 8:37/mi
Near the beginning of the run we crossed the pastor peace march that was happening at 7 am. Managed to avoid the chaos downtown later in the day.
Sun- Rockbridge State Park, 15.8 mi, 2:31:07, 9:34/mi
I ran in the afternoon since I didn’t get up early enough to run in the morning. Temp was about 60 degrees and a lot of people out in the park.
Running: 57.1 mi
Weight-lifting: 46 min
YTD Running: 572.9 mi
March 17th-St. Patrick’s Day 5K
March 24th-Sedalia Half Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Monday, March 05, 2007
Training 2/26 - 3/4
Mon- Treadmill, 4 mi, 34:20, 8:35/mi
Tues- Jaira’s Jaunt, 7.1 mi, 50:29, 7:07/mi
Evening, upper body weights, 50 min
Treadmill, 4 mi, 33:39, 8:25/mi
Wed- Rest
Thurs- MKT- Bridge, 7.8 mi, 55:26, 7:06/mi
Raining cats and dogs when we started at 5:30 am with thunder and lightening. Skipped the warm-up since we just wanted to get it done. Then, half way through the run, it stopped raining, and cleared up. Trail was very soft. I skipped my evening treadmill workout since the right Achilles felt a little sore.
Fri- Treadmill, 4 mi, 36:41, 9:10/mi; felt very tired
Sat- MKT, 10 mi, 1:27:50, 8:47/mi
It was cold and trail frozen solid.
Sun- MKT, 22 mi, 2:55:38, 7:59/mi
I wasn’t sure what to expect for my pace and wasn’t sure I should even be running. Saturday night I reached down to pick up a newspaper and somehow hurt my lower back. I slept lightly and woke up about 4 am and couldn’t get comfortable because of the pain. I took 2 Ibuprofen, used the Dr. Ho’s Tens device for about 20 minutes and then 20 more minutes with the Swedish Massager. I went back to bed about 6 am, got comfortable on my side and slept for about 2 hours.
It was about 10 F and I was in no condition to run so decided to wait until the afternoon and see how I felt. My lower back still hurt, but I felt like I could run as long as no hills so I went to the flat trail. My pace was very steady and back didn’t hurt too much other than every so often had a sharp tinge and then felt okay. The last 7 miles everything felt smooth and pretty pain free.
I slept last night and my back felt better today so I guess the long run was okay to do. Everything else feels good too. Ankles feel good so the PT exercises that I’ve been doing must really be working. I did skip my weight workout last night since didn’t feel like I had the energy for it. I feel like I’m getting stronger with the extra mileage I’ve been doing. This week the plan is 54 miles and then the next 2 weeks in the 40s so I can taper a bit for an upcoming 5K and half marathon. Then back to regular training and more trail running.
Running went pretty well last week, but otherwise kind of a stressful week for me. Hugh was very sick most of the week and work didn’t go too well.
Running: 58.9 mi
Weight-lifting: 50 min
YTD Running: 515.8 mi
March 17th-St. Patrick’s Day 5K
March 24th-Sedalia Half Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- Jaira’s Jaunt, 7.1 mi, 50:29, 7:07/mi
Evening, upper body weights, 50 min
Treadmill, 4 mi, 33:39, 8:25/mi
Wed- Rest
Thurs- MKT- Bridge, 7.8 mi, 55:26, 7:06/mi
Raining cats and dogs when we started at 5:30 am with thunder and lightening. Skipped the warm-up since we just wanted to get it done. Then, half way through the run, it stopped raining, and cleared up. Trail was very soft. I skipped my evening treadmill workout since the right Achilles felt a little sore.
Fri- Treadmill, 4 mi, 36:41, 9:10/mi; felt very tired
Sat- MKT, 10 mi, 1:27:50, 8:47/mi
It was cold and trail frozen solid.
Sun- MKT, 22 mi, 2:55:38, 7:59/mi
I wasn’t sure what to expect for my pace and wasn’t sure I should even be running. Saturday night I reached down to pick up a newspaper and somehow hurt my lower back. I slept lightly and woke up about 4 am and couldn’t get comfortable because of the pain. I took 2 Ibuprofen, used the Dr. Ho’s Tens device for about 20 minutes and then 20 more minutes with the Swedish Massager. I went back to bed about 6 am, got comfortable on my side and slept for about 2 hours.
It was about 10 F and I was in no condition to run so decided to wait until the afternoon and see how I felt. My lower back still hurt, but I felt like I could run as long as no hills so I went to the flat trail. My pace was very steady and back didn’t hurt too much other than every so often had a sharp tinge and then felt okay. The last 7 miles everything felt smooth and pretty pain free.
I slept last night and my back felt better today so I guess the long run was okay to do. Everything else feels good too. Ankles feel good so the PT exercises that I’ve been doing must really be working. I did skip my weight workout last night since didn’t feel like I had the energy for it. I feel like I’m getting stronger with the extra mileage I’ve been doing. This week the plan is 54 miles and then the next 2 weeks in the 40s so I can taper a bit for an upcoming 5K and half marathon. Then back to regular training and more trail running.
Running went pretty well last week, but otherwise kind of a stressful week for me. Hugh was very sick most of the week and work didn’t go too well.
Running: 58.9 mi
Weight-lifting: 50 min
YTD Running: 515.8 mi
March 17th-St. Patrick’s Day 5K
March 24th-Sedalia Half Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Sunday, February 25, 2007
Training 2/19 - 2/25
Mon- Feeling very tired so took an extra rest day.
Tues- Rain Route West Blvd – Reverse (not raining), 8.3 mi, 58:40, 7:04/mi
We altered the route a bit since the trail still had snow and ice. Some icy patches on the roads and my light went out. Stayed with Phil and had a good run.
Afternoon: Rock Bridge State Park, 7.1 mi, 1:31:13, 12:51/mi; Trail was icy and snow and in some places I had to walk. I was very cautious and didn’t fall down once although I almost lost my balance many times.
Wed- Rest
Thurs- Tripp 10K, 6.2 mi, 43:24, 7:00/mi
Trail portion was quite slippery in places. I didn’t really expect this to be a fast run, but once again, I stayed with Phil after he caught up to me for most of the run until he sped up during the last 1.5 mi. I’m sure I didn’t slow down since this was a fast time for this course.
Afternoon: Rock Bridge State Park, 6.7 mi, 1:17:15, 11:15/mi; Wore my Screw Shoes and was able to run over any ice patches although it wasn’t as bad as Tuesday. The shoes really gripped the ice quite well.
My very own screw shoes
Fri- Treadmill, 4.2 mi, 38:23, 9:08/mi
Sat- Column’s Run, 10 mi, 1:32:04, 9:12/mi
Temperature was about 39F but it was windy. Started to rain at about 3 miles. There were a lot of runners out running in this crappy weather. Even though I didn’t feel cold during the run, I couldn’t seem to get warmed up after the run.
Sun- MKT, 18.3 mi, 2:25:41, 7:55/mi
I was hoping for a faster pace, but had a few obstacles. There was ice on one portion of the trail, but doubt it slowed me down too much. The brisk wind and very soft trail probably slowed me down the most. It rained this weekend and the regular trail was flooded between the 7 and 7.5 mi so I had to take a detour on the upper trail next to the waste water treatment area. The wind was worse up there.
Afternoon: Upper body weights, 40 min
Running: 60.9 mi
Weight-lifting: 40 min
YTD Running: 456.9 mi
March 17th-St. Patrick’s Day 5K
March 24th-Sedalia Half Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- Rain Route West Blvd – Reverse (not raining), 8.3 mi, 58:40, 7:04/mi
We altered the route a bit since the trail still had snow and ice. Some icy patches on the roads and my light went out. Stayed with Phil and had a good run.
Afternoon: Rock Bridge State Park, 7.1 mi, 1:31:13, 12:51/mi; Trail was icy and snow and in some places I had to walk. I was very cautious and didn’t fall down once although I almost lost my balance many times.
Wed- Rest
Thurs- Tripp 10K, 6.2 mi, 43:24, 7:00/mi
Trail portion was quite slippery in places. I didn’t really expect this to be a fast run, but once again, I stayed with Phil after he caught up to me for most of the run until he sped up during the last 1.5 mi. I’m sure I didn’t slow down since this was a fast time for this course.
Afternoon: Rock Bridge State Park, 6.7 mi, 1:17:15, 11:15/mi; Wore my Screw Shoes and was able to run over any ice patches although it wasn’t as bad as Tuesday. The shoes really gripped the ice quite well.
My very own screw shoesFri- Treadmill, 4.2 mi, 38:23, 9:08/mi
Sat- Column’s Run, 10 mi, 1:32:04, 9:12/mi
Temperature was about 39F but it was windy. Started to rain at about 3 miles. There were a lot of runners out running in this crappy weather. Even though I didn’t feel cold during the run, I couldn’t seem to get warmed up after the run.
Sun- MKT, 18.3 mi, 2:25:41, 7:55/mi
I was hoping for a faster pace, but had a few obstacles. There was ice on one portion of the trail, but doubt it slowed me down too much. The brisk wind and very soft trail probably slowed me down the most. It rained this weekend and the regular trail was flooded between the 7 and 7.5 mi so I had to take a detour on the upper trail next to the waste water treatment area. The wind was worse up there.
Afternoon: Upper body weights, 40 min
Running: 60.9 mi
Weight-lifting: 40 min
YTD Running: 456.9 mi
March 17th-St. Patrick’s Day 5K
March 24th-Sedalia Half Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Sunday, February 18, 2007
Training 2/12 - 2/18
Mon- Treadmill, 4 mi, 36:23, 9:06/mi
Tues- MKT, 6.6 mi, 54:17, 8:13/mi
Ran in 3 inches of snow and snowing during run.
Evening: Upper body weights, 53 min
Treadmill, 4 mi, 36:06, 9:01/mi
Wed- Rest
Thurs- Tripp 10K, 6.2 mi, 45:08, 7:17/mi
First 2 miles on the snow covered trail.
Evening: Treadmill, 4 mi, 35:23, 8:51/mi
Fri- Treadmill, 4 mi, 33:23, 8:21/mi
Sat- MKT, 10 mi, 1:51:31, 11:09/mi
2 more inches of snow and 3 by the time we were done running.
Sun- Brown School Rd, 16 mi, 2:12:06, 8:15/mi
I ran in the afternoon and the gravel roads were slushy and spongy. I didn’t feel like doing weights so skipped the weight workout. I think I need to try to schedule on a different day than my long run or get the long run done in the morning.
A few miles less than last week, but good considering the snow.
Running: 54.8 mi
Weight-lifting: 53 min
YTD Running: 396 mi
I’ve made a change to my schedule, deciding not to run my marathon on April 1st. Instead, I have scheduled a half marathon on March 24th, and will focus on the trail marathon. I need to start running on the trails to prepare.
March 17th-St. Patrick’s Day 5K
March 24th-Sedalia Half Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- MKT, 6.6 mi, 54:17, 8:13/mi
Ran in 3 inches of snow and snowing during run.
Evening: Upper body weights, 53 min
Treadmill, 4 mi, 36:06, 9:01/mi
Wed- Rest
Thurs- Tripp 10K, 6.2 mi, 45:08, 7:17/mi
First 2 miles on the snow covered trail.
Evening: Treadmill, 4 mi, 35:23, 8:51/mi
Fri- Treadmill, 4 mi, 33:23, 8:21/mi
Sat- MKT, 10 mi, 1:51:31, 11:09/mi
2 more inches of snow and 3 by the time we were done running.
Sun- Brown School Rd, 16 mi, 2:12:06, 8:15/mi
I ran in the afternoon and the gravel roads were slushy and spongy. I didn’t feel like doing weights so skipped the weight workout. I think I need to try to schedule on a different day than my long run or get the long run done in the morning.
A few miles less than last week, but good considering the snow.
Running: 54.8 mi
Weight-lifting: 53 min
YTD Running: 396 mi
I’ve made a change to my schedule, deciding not to run my marathon on April 1st. Instead, I have scheduled a half marathon on March 24th, and will focus on the trail marathon. I need to start running on the trails to prepare.
March 17th-St. Patrick’s Day 5K
March 24th-Sedalia Half Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Sunday, February 11, 2007
Training 2/5 - 2/11
Mon- Treadmill, 6 mi, 57:42, 9:37/mi
Very tired legs.
Tues- Ice Run, 6.2 mi, 44:59, 7:15/mi
Evening: Treadmill, 4 mi, 34:40, 8:40/mi
Forgot to do weights, but was too tired anyway.
Wed- Rest
Thurs- Rain Run – West Blvd, 7.6 mi, 55:44, 7:20/mi
Evening: Upper body weights, 44 min
Treadmill, 4 mi, 35:45, 8:56/mi
Fri- Oakland Rd 5.5 mi, 49:25, 8:59/mi
At the 2 mile point, I ran six 200 m hill repeats where I sprinted up the hill. HR only got up to 155. I need a longer hill to test MHR.
Sat- Column’s Run, 10 mi, 1:25:51, 8:35/mi
Sun- Upper body weights, 40 min
I waited until the afternoon to run since not enough time in morning. Calves were sore. Most likely the hill repeats from Friday. I really need to make sure I do those every week until I taper.
Prathersville + Derby Ridge, 20.5 mi, 2:51:15, 8:21/mi
Pace faster than last week, but legs felt sore. I was slow on the hills.
Running: 63.8 mi
Weight-lifting: 84 min
YTD Running: 341.2 mi
March 17th-St. Patrick’s Day 5K
April 1st-Hogeye Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Very tired legs.
Tues- Ice Run, 6.2 mi, 44:59, 7:15/mi
Evening: Treadmill, 4 mi, 34:40, 8:40/mi
Forgot to do weights, but was too tired anyway.
Wed- Rest
Thurs- Rain Run – West Blvd, 7.6 mi, 55:44, 7:20/mi
Evening: Upper body weights, 44 min
Treadmill, 4 mi, 35:45, 8:56/mi
Fri- Oakland Rd 5.5 mi, 49:25, 8:59/mi
At the 2 mile point, I ran six 200 m hill repeats where I sprinted up the hill. HR only got up to 155. I need a longer hill to test MHR.
Sat- Column’s Run, 10 mi, 1:25:51, 8:35/mi
Sun- Upper body weights, 40 min
I waited until the afternoon to run since not enough time in morning. Calves were sore. Most likely the hill repeats from Friday. I really need to make sure I do those every week until I taper.
Prathersville + Derby Ridge, 20.5 mi, 2:51:15, 8:21/mi
Pace faster than last week, but legs felt sore. I was slow on the hills.
Running: 63.8 mi
Weight-lifting: 84 min
YTD Running: 341.2 mi
March 17th-St. Patrick’s Day 5K
April 1st-Hogeye Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Sunday, February 04, 2007
Training 1/29 - 2/4 and Nut Race 5K
Mon- Treadmill, 6 mi, 51:18, 8:33/mi
Tues- Snow Route (9 F -12 F wind chill), 6.2 mi, 43:34, 7:02/mi
Face went numb and wanted to get the run over with as quickly as possible.
Evening: Upper Body Weights, 47 min
Treadmill, 4 mi, 33:42, 8:26/mi
Wed- Rest
Thurs- Diva Run, 6.2 mi, 48:19, 7:48/mi
About 1 inch of fresh snow made footing difficult. As I was moving over to the shoulder about 4.5 miles, I twisted my ankle stepping on the uneven crack between the road and the shoulder. I didn’t fall and maintained my balance, but it really hurt. I kept running and the pain seemed to mostly subside. I was very worried this incident was going to prevent me from running for a few days.
Evening: Treadmill, 4 mi, 39:54, 9:58/mi
Ankle hurt a little so I kept the pace very slow. I think my stride was off due to my ankle since my knees were aching just a little too.
Fri- Treadmill, 4 mi, 34:03, 8:31/mi
Barely noticed the ankle.
Sat- Treadmill, 6 mi, 54:12, 9:02/mi + Nut Race 5K
I decided Friday night to get up and run 6 miles on the treadmill before the 5K nut race at 9 am. Temperature was about 5 F with a negative wind chill at 7 am. By the time we left for the race, it had warmed up to about 9 F and I think a -5 wind chill. We arrived about 10 minutes before the race began and in order to stay warm I ran a little. There were 29 crazy runners that started and it was difficult to recognize some due to their face masks. I didn’t really have a goal time and cold temps usually slow me down during a 5K.
This course is a loop that we run around about 3 ½ times and every time we would catch the strong N-NW wind. Immediately my fingers went numb wearing 2 pairs of gloves but my face still had some sensation. My first mile split was 6:23, not too good for me but felt pretty good other than I couldn’t feel my fingers. 2nd mile split was a little slower at 6:31 but I did pass one runner. Somewhere during mile 3, I could hear someone behind me and he finally made a move. It was Steve S-F and he was holding a good pace and I let him go. Then I could hear someone else and I was determined to not let anyone else pass me this close to the end so I picked up the pace on the last half loop. 3rd mile split was 6:23. As we were almost to the finish I could hear faster footsteps behind me so I kicked it in. It turned out to be Phil S. as I suspected. He often seems to push me in 5Ks and beats me but I finished in 19:55, 2 seconds ahead of him.
I placed 7th overall out of 29 runners and first in the 35 – 39 age group and received a jar of honey roasted peanuts. Hugh finished in 23:59, 2nd in age group. Matt D won the race with an impressive time of 17:25. Overall results have been posted at Nut Race 5K. I’m pretty happy with my time considering the cold and my ankle cooperated with very little pain most of the race. On Sunday there was a nice article about the race Nut cases take to the streets. It’s nice to see the paper acknowledge there are other local sports.
Sun- Upper body weights, 44 min
At 8 AM is was 4 F and negative wind chill so I decided to do my weight workout first and wait to run until the afternoon.
Prathersville + Oakland Park, 18 mi, 2:33:15, 8:31/mi
I started the run about 1:30 and it had warmed up to 22F with some strong wind gusts and a wind chill around 6 F. I stayed plenty warm during the run, but at times the wind almost blew me over. I also had some fresh gravel on one of the roads that was difficult to run. It was a tough run to complete but I finished. My pace isn’t quite where I wanted it to be but considering the wind, ice and snow on parts of the course, still not too bad for a hilly course.
Running: 57.5 mi
Weight-lifting: 91 min
YTD Running: 277.4 mi
March 17th-St. Patrick’s Day 5K
April 1st-Hogeye Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
Tues- Snow Route (9 F -12 F wind chill), 6.2 mi, 43:34, 7:02/mi
Face went numb and wanted to get the run over with as quickly as possible.
Evening: Upper Body Weights, 47 min
Treadmill, 4 mi, 33:42, 8:26/mi
Wed- Rest
Thurs- Diva Run, 6.2 mi, 48:19, 7:48/mi
About 1 inch of fresh snow made footing difficult. As I was moving over to the shoulder about 4.5 miles, I twisted my ankle stepping on the uneven crack between the road and the shoulder. I didn’t fall and maintained my balance, but it really hurt. I kept running and the pain seemed to mostly subside. I was very worried this incident was going to prevent me from running for a few days.
Evening: Treadmill, 4 mi, 39:54, 9:58/mi
Ankle hurt a little so I kept the pace very slow. I think my stride was off due to my ankle since my knees were aching just a little too.
Fri- Treadmill, 4 mi, 34:03, 8:31/mi
Barely noticed the ankle.
Sat- Treadmill, 6 mi, 54:12, 9:02/mi + Nut Race 5K
I decided Friday night to get up and run 6 miles on the treadmill before the 5K nut race at 9 am. Temperature was about 5 F with a negative wind chill at 7 am. By the time we left for the race, it had warmed up to about 9 F and I think a -5 wind chill. We arrived about 10 minutes before the race began and in order to stay warm I ran a little. There were 29 crazy runners that started and it was difficult to recognize some due to their face masks. I didn’t really have a goal time and cold temps usually slow me down during a 5K.
This course is a loop that we run around about 3 ½ times and every time we would catch the strong N-NW wind. Immediately my fingers went numb wearing 2 pairs of gloves but my face still had some sensation. My first mile split was 6:23, not too good for me but felt pretty good other than I couldn’t feel my fingers. 2nd mile split was a little slower at 6:31 but I did pass one runner. Somewhere during mile 3, I could hear someone behind me and he finally made a move. It was Steve S-F and he was holding a good pace and I let him go. Then I could hear someone else and I was determined to not let anyone else pass me this close to the end so I picked up the pace on the last half loop. 3rd mile split was 6:23. As we were almost to the finish I could hear faster footsteps behind me so I kicked it in. It turned out to be Phil S. as I suspected. He often seems to push me in 5Ks and beats me but I finished in 19:55, 2 seconds ahead of him.
I placed 7th overall out of 29 runners and first in the 35 – 39 age group and received a jar of honey roasted peanuts. Hugh finished in 23:59, 2nd in age group. Matt D won the race with an impressive time of 17:25. Overall results have been posted at Nut Race 5K. I’m pretty happy with my time considering the cold and my ankle cooperated with very little pain most of the race. On Sunday there was a nice article about the race Nut cases take to the streets. It’s nice to see the paper acknowledge there are other local sports.
Sun- Upper body weights, 44 min
At 8 AM is was 4 F and negative wind chill so I decided to do my weight workout first and wait to run until the afternoon.
Prathersville + Oakland Park, 18 mi, 2:33:15, 8:31/mi
I started the run about 1:30 and it had warmed up to 22F with some strong wind gusts and a wind chill around 6 F. I stayed plenty warm during the run, but at times the wind almost blew me over. I also had some fresh gravel on one of the roads that was difficult to run. It was a tough run to complete but I finished. My pace isn’t quite where I wanted it to be but considering the wind, ice and snow on parts of the course, still not too bad for a hilly course.
Running: 57.5 mi
Weight-lifting: 91 min
YTD Running: 277.4 mi
March 17th-St. Patrick’s Day 5K
April 1st-Hogeye Marathon
May 19th-Berryman Trail Marathon
September 3rd-Heart of America Marathon
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