This week I cut back mileage quite a bit after last week. I only exceeded my goal of 58 miles this week by 4 miles. I started the week off with feeling like I might be getting a cold on Monday. The whole time I felt like I was fighting it off and it was never bad enough that I had to take any medication. I felt completely over it by Friday.
Date: 2/11/2008 7:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:32
Pace: 8:38 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/12/2008 5:30 AM
Type: Easy
Course: President's Hill - A Route
Distance: 7.2 miles
Duration: 56:01
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 19° F
Notes: Ran up President's Hill, around Hearnes, and back down the hill. There was a light layer of snow on the trails, but not too bad to run. Kept a fairly easy pace for most of the run. We did get a little faster each mile.
1 - 9:15
2 - 7:53
3 - 7:54
4 - 7:47
5 - 7:26
6- 7:12
7 - 7:10
.2 - 1:21
Date: 2/12/2008 7:45 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 38:00
Weight: 154 lb
Date: 2/12/2008 9:00 PM
Type: Easy
Course: Treadmill
Distance: 6 miles
Duration: 50:45
Pace: 8:28 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 10/10, Effort: 4/10
Notes: Felt really good on the treadmill so went a little longer than usual.
Date: 2/14/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8.1 miles
Duration: 58:15
Pace: 7:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 30° F, Sunny, Windy
Notes: Ran with Dan and Darren. I have a slight cold, but felt good to run. Seems like the best medicine for a head cold is a run.
1 - 8:18
2 - 7:26
3 - 7:08
4 - 7:05
5 - 6:40
6 - 6:58
7 - 7:40
8 - 6:58
8.1 - 1:02
Date: 2/15/2008 9:30 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:28
Pace: 8:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 27° F, Sunny
Date: 2/16/2008 6:00 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:06:28
Pace: 7:55 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 27° F, Overcast
Date: 2/16/2008 8:15 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 1.5 miles
Duration: 13:38
Pace: 9:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 30° F, Overcast
Date: 2/16/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/17/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15.5 miles
Duration: 2:37:28
Pace: 10:10 / mile
Shoe: adidas Supernova
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 48° F, Rain, Windy
Notes: Ran first 6.5 miles alone in 1:13:24 (11:18/mi); At 8 am ran with Dan S., Dan H., Aaron, Maryanne, and Allan. Very muddy trails, lots of water, and lots of fun (at least with a group). Temperature dropped about 10 degrees and wind picked up before we finished. Last 9 miles, Dan led the way for a Deer Run loop and ran in 1:24:04 (9:21/mi). We kept a pretty good pace considering the lousy trail conditions and deep water crossings. This was definitely one of those runs where it was good to not be alone.
Running: 62.3 Mi - 8:52:35
Weights: 1 hr 21 min
YTD Running: 393.8
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, February 17, 2008
Sunday, February 10, 2008
2/4/08 - 2/10/08
I increased mileage way too much this week. I guess my only excuse is the weather was so nice on Monday and I ran a few extra miles than planned on Saturday. This week is my highest mileage week ever and I only ran 5 days. Two days off seemed to work well. I took off Wed. and didn’t feel recovered Thur. morning but still had a decent run. I took off Fri and was ready for the two back to back long runs. Definitely will taper back the mileage this week or I’m afraid I might be risking injury. My legs are feeling very tired right now. I am planning for the next few weeks to run 58, 55, 50, 37 and then will be running the 3 Days of Syllamo (93 mile stage race) the next week.
Date: 2/4/2008 3:30 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10.1 miles
Duration: 1:37:39
Pace: 9:41 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 72° F, Sunny
Notes: Ran with Dan S. and Dan H. in very muddy conditions for 6.4 miles. Then ran with Dan S. for 3.7 more mostly in the grasslands. Felt good to actually sweat in the heat!
Date: 2/5/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 8 miles
Duration: 56:58
Pace: 7:08 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 36° F
Notes: Ran the Tripp 10K in reverse starting up a hill at 42:30 for 6.1 mi. Slowed down back at the parking lot and then added about 2 more miles on the MKT at a little slower pace. Phil passed me at about 4 mi and Dan caught up to me and ran about the last 1.5 mi together. I didn't have a light today and tough to see on Nifong and not much room to run on the shoulder in places.
Date: 2/5/2008 7:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:45
Pace: 8:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/5/2008 8:30 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Date: 2/7/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran with Dan today. Not feeling totally recovered but still a good run.
M1 - 8:21
M2 - 7:23
M3 - 7:30
M4 - 6:50
M5 - 7:15
M6 - 7:12
M7 - 7:08
M8 - 6:43
M8.1 - 1:04
Date: 2/7/2008 2:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:02
Pace: 9:01 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 38° F, Overcast
Notes: Very easy run with the dogs. Had to hose them off due to the messy roads.
Date: 2/7/2008 4:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 2/9/2008 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:43:22
Pace: 8:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 34° F
Notes: Ran last mile with Dan in 6:39.
Date: 2/9/2008 9:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 3 miles
Duration: 29:02
Pace: 9:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: Ran last 3 miles of Hugh's 20 miler.
Date: 2/10/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:01:46
Pace: 10:06 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 21° F, Sunny
Notes: Ran first 9 miles deer run loop with Dan at 8:48 pace. Then ran over on the Gans creek area 7 miles and 2 more on Devil's Ice box side. My pace really slowed down after awhile and took the uphills pretty slow since legs were tired. Overall felt pretty good, but legs didn't cooperate.
Running: 75.1 Mi - 10:58:10
Weights: 1 hr 16 min
YTD Running: 331.5
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 2/4/2008 3:30 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10.1 miles
Duration: 1:37:39
Pace: 9:41 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 72° F, Sunny
Notes: Ran with Dan S. and Dan H. in very muddy conditions for 6.4 miles. Then ran with Dan S. for 3.7 more mostly in the grasslands. Felt good to actually sweat in the heat!
Date: 2/5/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 8 miles
Duration: 56:58
Pace: 7:08 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 36° F
Notes: Ran the Tripp 10K in reverse starting up a hill at 42:30 for 6.1 mi. Slowed down back at the parking lot and then added about 2 more miles on the MKT at a little slower pace. Phil passed me at about 4 mi and Dan caught up to me and ran about the last 1.5 mi together. I didn't have a light today and tough to see on Nifong and not much room to run on the shoulder in places.
Date: 2/5/2008 7:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:45
Pace: 8:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/5/2008 8:30 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Date: 2/7/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran with Dan today. Not feeling totally recovered but still a good run.
M1 - 8:21
M2 - 7:23
M3 - 7:30
M4 - 6:50
M5 - 7:15
M6 - 7:12
M7 - 7:08
M8 - 6:43
M8.1 - 1:04
Date: 2/7/2008 2:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:02
Pace: 9:01 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 38° F, Overcast
Notes: Very easy run with the dogs. Had to hose them off due to the messy roads.
Date: 2/7/2008 4:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 2/9/2008 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:43:22
Pace: 8:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 34° F
Notes: Ran last mile with Dan in 6:39.
Date: 2/9/2008 9:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 3 miles
Duration: 29:02
Pace: 9:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: Ran last 3 miles of Hugh's 20 miler.
Date: 2/10/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:01:46
Pace: 10:06 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 21° F, Sunny
Notes: Ran first 9 miles deer run loop with Dan at 8:48 pace. Then ran over on the Gans creek area 7 miles and 2 more on Devil's Ice box side. My pace really slowed down after awhile and took the uphills pretty slow since legs were tired. Overall felt pretty good, but legs didn't cooperate.
Running: 75.1 Mi - 10:58:10
Weights: 1 hr 16 min
YTD Running: 331.5
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, February 03, 2008
1/28/08 - 2/3/08 and Nut Race 5K
I only ran a couple more miles than last week, but a big very difference in how I felt this week. I had some really good runs and was very happy with my 5K performance yesterday. I’m pretty confident I will send in my registration for 3 days of Syllamo on next Monday. I’m going to see how training goes for the upcoming week. This week will be a peak mileage week and then gradually will taper back the mileage and hope the training was enough.
Date: 1/28/2008 7:30 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 32:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 1/29/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 57:11
Pace: 7:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 55° F
Notes: Fast run with Dan and Josh. Detour down Nifong and extended the course on MKT to make 8 miles. We kept getting faster with each mile. I have not run this fast since Jan 5th during the Runner's Choice. Things felt pretty good, but the recovery continues.
1- 8:22
2- 7:21
3- 7:18
4- 7:03
5- 7:08
6- 6:48
7- 6:23
8- 6:43
Date: 1/31/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 7.8 miles
Duration: 54:39
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 27° F
Notes: I was planning to run about 8 min pace today and take it easy. Then I started thinking about my form and something seemed to click. I started to pick up my feet more, stood up straighter, and pace improved without much additional effort. I started to just pull ahead of everyone. I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. 38 sec PR for this course. I hope it wasn't a fluke.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Date: 1/31/2008 8:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:29
Pace: 8:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 1/31/2008 9:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/1/2008 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/2/2008 7:15 AM
Type: Easy
Course: One Loop 10
Distance: 10.1 miles
Duration: 1:22:47
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 27° F, Sunny
Notes: Ran with Dan and Destiny. We were supposed to be taking it easy before the Nut Race 5K.
Date: 2/2/2008 9:00 AM
Type: Race
Course: Nut Race 5K
Distance: 3.1 miles
Duration: 19:02
Pace: 6:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Heart Rate: Average: 165
Misc: Quality: 10/10, Effort: 10/10
Weather: 39° F, Sunny
Notes: Ran 10 miles before the race at abut 8:12 pace which felt very easy. I still wasn't sure how I would do in the race. We had about 15 minutes after running the 10 miles. I forgot to bring water so was a little worried that I wasn't hydrated enough.
This course is almost 3 loops. We started off at a pretty fast pace going slightly downhill. I pulled ahead of Dan fairly early, but he was never far behind. First time up the hill didn't seem too bad. On the second loop, I felt myself slowing a bit on the hill, but once got back to the downhill, noticed Tony wasn't far ahead and caught up and passed him. This seemed to motivate him to speed up, but I stayed ahead all the way to mile 2 and back up the hill and then to mile 3.
At mile 3, he makes his move and sprints and passes me in the last 0.1 miles. We definitely pushed each other that last mile. He beat me by 7 seconds and we both ran fast times for that course. I had no idea I was so close to going under 19 min. This was one of my faster 5Ks and a PR for the course by 21 seconds. Dan was only 15 seconds behind me. Placed 4th in the 30-39 age group.
M1 - 6:02
M2 - 6:18
M3 - 6:08
M3.1 - 0:34
Date: 2/3/2008 6:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 19 miles
Duration: 3:26:47
Pace: 10:53 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 4/10
Weather: 23° F, Sunny
Notes: I started in the dark and actually too dark for the first 30 minutes. I was able to complete about 10 miles before everyone else showed up at 8. Ran with Anatolie, Andy, Dan H. Jeff, and Tony.
Ran at a slow pace and the entire run felt great. I felt like I could have kept going for at least a couple more hours.
Running: 56 Mi - 8:07:24
Weights: 1 hr 15 min
YTD Running: 256.4
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 1/28/2008 7:30 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 32:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 1/29/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 57:11
Pace: 7:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 55° F
Notes: Fast run with Dan and Josh. Detour down Nifong and extended the course on MKT to make 8 miles. We kept getting faster with each mile. I have not run this fast since Jan 5th during the Runner's Choice. Things felt pretty good, but the recovery continues.
1- 8:22
2- 7:21
3- 7:18
4- 7:03
5- 7:08
6- 6:48
7- 6:23
8- 6:43
Date: 1/31/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 7.8 miles
Duration: 54:39
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 27° F
Notes: I was planning to run about 8 min pace today and take it easy. Then I started thinking about my form and something seemed to click. I started to pick up my feet more, stood up straighter, and pace improved without much additional effort. I started to just pull ahead of everyone. I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. 38 sec PR for this course. I hope it wasn't a fluke.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Date: 1/31/2008 8:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:29
Pace: 8:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 1/31/2008 9:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/1/2008 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/2/2008 7:15 AM
Type: Easy
Course: One Loop 10
Distance: 10.1 miles
Duration: 1:22:47
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 27° F, Sunny
Notes: Ran with Dan and Destiny. We were supposed to be taking it easy before the Nut Race 5K.
Date: 2/2/2008 9:00 AM
Type: Race
Course: Nut Race 5K
Distance: 3.1 miles
Duration: 19:02
Pace: 6:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Heart Rate: Average: 165
Misc: Quality: 10/10, Effort: 10/10
Weather: 39° F, Sunny
Notes: Ran 10 miles before the race at abut 8:12 pace which felt very easy. I still wasn't sure how I would do in the race. We had about 15 minutes after running the 10 miles. I forgot to bring water so was a little worried that I wasn't hydrated enough.
This course is almost 3 loops. We started off at a pretty fast pace going slightly downhill. I pulled ahead of Dan fairly early, but he was never far behind. First time up the hill didn't seem too bad. On the second loop, I felt myself slowing a bit on the hill, but once got back to the downhill, noticed Tony wasn't far ahead and caught up and passed him. This seemed to motivate him to speed up, but I stayed ahead all the way to mile 2 and back up the hill and then to mile 3.
At mile 3, he makes his move and sprints and passes me in the last 0.1 miles. We definitely pushed each other that last mile. He beat me by 7 seconds and we both ran fast times for that course. I had no idea I was so close to going under 19 min. This was one of my faster 5Ks and a PR for the course by 21 seconds. Dan was only 15 seconds behind me. Placed 4th in the 30-39 age group.
M1 - 6:02
M2 - 6:18
M3 - 6:08
M3.1 - 0:34
Date: 2/3/2008 6:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 19 miles
Duration: 3:26:47
Pace: 10:53 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 4/10
Weather: 23° F, Sunny
Notes: I started in the dark and actually too dark for the first 30 minutes. I was able to complete about 10 miles before everyone else showed up at 8. Ran with Anatolie, Andy, Dan H. Jeff, and Tony.
Ran at a slow pace and the entire run felt great. I felt like I could have kept going for at least a couple more hours.
Running: 56 Mi - 8:07:24
Weights: 1 hr 15 min
YTD Running: 256.4
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Thursday, January 31, 2008
Breakthrough Run - I found a mantra?
I was planning to run about 8 min/mi pace today and take it easy.
Yesterday, I read the article about the Pawback method of running which was sent to me by Coach Jim "MadDog" Duguay. He had suggested that this method of running might be helpful to me once my injury healed.
Today at mile 2, I was thinking about my form and thought I would try picking up my legs more. The article mentioned picking up the thighs with the shin being level to the ground as the thigh is driven forward approximately 45 degrees to the horizontal. I agree that I tend to shuffle more when I run and was really noticing today that I don't pick up my feet much. I actually thought this was a good thing.
As soon as I start picking up my thighs today, I immediately increased my speed. I lifted the shins and also stood up straighter. Something seemed to click and I was able to continue this motion without much additional effort. I started to pull ahead of everyone around me enjoying my new pace. I kept thinking "pawback" in my mind although I'm sure I was not following this technique at all. Either way, maybe I've finally found a running mantra. Those things never really worked for me before.
I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. The left quad started to get a little fatigued but not too bad. I felt pretty relaxed for most of the run.
I set a 38 sec PR for this course running 7.8 mi in 54:39. I hope it wasn't a fluke. I had a great run on Tuesday as well, but effort was much harder for me than today. This run was so relaxed and easier than the sub-7 pace miles I ran on Tuesday. I'm definitely going to be thinking "pawback" on future runs.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Avg. Pace: 7:01/mi
Found another article that mentions the Pawback by Coach Al Lyman
Running Better: A Basic Guide to Help You Run Faster and Stay Injury Free. This looks like good stuff!
Yesterday, I read the article about the Pawback method of running which was sent to me by Coach Jim "MadDog" Duguay. He had suggested that this method of running might be helpful to me once my injury healed.
Today at mile 2, I was thinking about my form and thought I would try picking up my legs more. The article mentioned picking up the thighs with the shin being level to the ground as the thigh is driven forward approximately 45 degrees to the horizontal. I agree that I tend to shuffle more when I run and was really noticing today that I don't pick up my feet much. I actually thought this was a good thing.
As soon as I start picking up my thighs today, I immediately increased my speed. I lifted the shins and also stood up straighter. Something seemed to click and I was able to continue this motion without much additional effort. I started to pull ahead of everyone around me enjoying my new pace. I kept thinking "pawback" in my mind although I'm sure I was not following this technique at all. Either way, maybe I've finally found a running mantra. Those things never really worked for me before.
I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. The left quad started to get a little fatigued but not too bad. I felt pretty relaxed for most of the run.
I set a 38 sec PR for this course running 7.8 mi in 54:39. I hope it wasn't a fluke. I had a great run on Tuesday as well, but effort was much harder for me than today. This run was so relaxed and easier than the sub-7 pace miles I ran on Tuesday. I'm definitely going to be thinking "pawback" on future runs.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Avg. Pace: 7:01/mi
Found another article that mentions the Pawback by Coach Al Lyman
Running Better: A Basic Guide to Help You Run Faster and Stay Injury Free. This looks like good stuff!
Sunday, January 27, 2008
1/21 - 1/27
This week I took off 3 consecutive days (Wed., Thur., and Fri.) to attempt to heal my injury. It seems to have paid off.
Date: 1/21/2008 10:15 AM
Type: Long
Course: MKT - Miscellaneous
Distance: 16 miles
Duration: 2:07:40
Pace: 7:59 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Weather: 34° F, Partly Cloudy
Notes: Very inconsistent splits running on the flat trail. Mile 5 - 7 calf bothered me the most and then I noticed if I sped up, it almost felt normal.
M1 - 8:16
M2 - 7:50
M3 - 7:45
M4 - 7:52
M5 - 8:19
M6 - 8:48
M7 - 8:55
M8 - 8:05
M9 - 7:47
M10 - 7:51
M11 - 7:37
M12 - 7:30
M13 - 7:33
M14 - 7:44
M15 - 8:02
M16 - 7:44
Date: 1/22/2008
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Notes: skipped PT exercises
Date: 1/24/2008 5:45 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Skipped PT exercises.
Date: 1/26/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 18.1 miles
Duration: 2:20:23
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 27° F, Sunny
Notes: I wasn't sure I could keep up with the Lunatics today so ran with the Column's group. Ended up running the first 10 miles with Gary who really pushed the pace. He had already run 6 before the 10. We ran 7:41 average pace and had 3 sub-7s.
I added 8 mi to Column's run. On my own, I did not keep up the pace, but still decent overall. I could feel some tightness in tendons, but never very bad. Hills were a little easier than last week. After the run, a little soreness, but not bad. Went to D&H and purchased an ankle support which seems to help when walking. I'm going to try running with it.
Date: 1/27/2008 1:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8 miles
Duration: 1:18:11
Pace: 9:47 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Heart Rate: Average: 136
Misc: Quality: 9/10, Effort: 6/10
Weather: 59° F, Sunny
Notes: Ran with Dan S., Dan H., and Hugh. Beautiful day for running in short sleeves and shorts. I've never seen so many cars in the parking lot when we got back. Ran into Deanna on the Trail. She said she was running her own 50K.
Date: 1/27/2008 3:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 37:53
Pace: 9:29 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 52° F, Sunny
Notes: Good run! Everything felt pretty good for both runs today. Things are looking up!
Running: 54.2 Mi - 7:28:23
Weights: 1 hr 13 min
YTD Running: 200.4
February 2-Nut Race 5K
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 1/21/2008 10:15 AM
Type: Long
Course: MKT - Miscellaneous
Distance: 16 miles
Duration: 2:07:40
Pace: 7:59 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Weather: 34° F, Partly Cloudy
Notes: Very inconsistent splits running on the flat trail. Mile 5 - 7 calf bothered me the most and then I noticed if I sped up, it almost felt normal.
M1 - 8:16
M2 - 7:50
M3 - 7:45
M4 - 7:52
M5 - 8:19
M6 - 8:48
M7 - 8:55
M8 - 8:05
M9 - 7:47
M10 - 7:51
M11 - 7:37
M12 - 7:30
M13 - 7:33
M14 - 7:44
M15 - 8:02
M16 - 7:44
Date: 1/22/2008
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Notes: skipped PT exercises
Date: 1/24/2008 5:45 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Skipped PT exercises.
Date: 1/26/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 18.1 miles
Duration: 2:20:23
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 27° F, Sunny
Notes: I wasn't sure I could keep up with the Lunatics today so ran with the Column's group. Ended up running the first 10 miles with Gary who really pushed the pace. He had already run 6 before the 10. We ran 7:41 average pace and had 3 sub-7s.
I added 8 mi to Column's run. On my own, I did not keep up the pace, but still decent overall. I could feel some tightness in tendons, but never very bad. Hills were a little easier than last week. After the run, a little soreness, but not bad. Went to D&H and purchased an ankle support which seems to help when walking. I'm going to try running with it.
Date: 1/27/2008 1:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8 miles
Duration: 1:18:11
Pace: 9:47 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Heart Rate: Average: 136
Misc: Quality: 9/10, Effort: 6/10
Weather: 59° F, Sunny
Notes: Ran with Dan S., Dan H., and Hugh. Beautiful day for running in short sleeves and shorts. I've never seen so many cars in the parking lot when we got back. Ran into Deanna on the Trail. She said she was running her own 50K.
Date: 1/27/2008 3:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 37:53
Pace: 9:29 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 52° F, Sunny
Notes: Good run! Everything felt pretty good for both runs today. Things are looking up!
Running: 54.2 Mi - 7:28:23
Weights: 1 hr 13 min
YTD Running: 200.4
February 2-Nut Race 5K
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, January 20, 2008
1/14 - 1/20
I reduced mileage this week in hopes of improving the Achilles/calf problem. On Thursday, the left one started to hurt too during my morning run and pace was terrible. I was ready to stop running for a week. After Friday’s intensely painful massage, I noticed improvement on both Saturday and Sunday’s run. Next week I will just see how I feel each day and go from there. Hopefully, I can work back up the mileage.
I’ve had a stressful and emotional week with the running issues, taking care of a very sick kitty, work issues, and lack of sleep. I feel that I’ve handled all of this very well though. The workouts have definitely helped.
Date: 1/14/2008 7:30 PM
Type: Recumbent Bike
Distance: 17.5 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 7/10
Notes: I tried the elliptical but it was causing some discomfort. Tried running on the treadmill a few seconds and much less discomfort. Decided to try the recumbent and really burned the gluteous maximus and hamstrings. Not a good cardio workout.
Date: 1/15/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 9 miles
Duration: 1:11:09
Pace: 7:55 / mile
Shoe: Mizuno Wave Rider
Weight: 156 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 16° F
Notes: Everything felt pretty good until 5 mi and then noticed the difficulty pushing off with right foot from 5 - 7. Miles 7 - 9 seemed okay and pain was less than a 1. Less than a minute after stopping, I noticed the tingling sensation on the mid-right side of the right foot.
Date: 1/15/2008 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Skipped toe raises and slant board stretches since painful to Achilles.
Date: 1/15/2008 8:30 PM
Type: Recumbent Bike
Distance: 16.3 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 4/10
Date: 1/17/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 6 miles
Duration: 54:56
Pace: 9:10 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 5/10, Effort: 6/10
Weather: 27° F, Rain, Windy
Notes: Started out good and then progressively went downhill. Calves weretight, both left and right Achilles felt irritated. I guess it is time to stop running for awhile. Calves feel very fatigued which is strange for only running 15 miles so far this week. Achilles also feeling irritated when walking.
Date: 1/19/2008 7:00 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 10 miles
Duration: 1:26:46
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 7° F, Sunny
Notes: I was slow, but but went pretty good! Left leg felt fine today. Right weak, but I think better.
Date: 1/20/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8.5 miles
Duration: 1:28:24
Pace: 10:24 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 10° F, Sunny
Notes: Right leg still felt weak on push off, but definitely improved.
Date: 1/20/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 50:00
Weight: 156 lb
Notes: Also, leg extensions and leg curls. Skipped PT toe raises.
Running: 33.5 Mi - 5:01:15
Recumbent Bike: 1 hr 20 min, 33.8 mi
Weights: 1 hr 20 min
YTD Running: 146.2
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
I’ve had a stressful and emotional week with the running issues, taking care of a very sick kitty, work issues, and lack of sleep. I feel that I’ve handled all of this very well though. The workouts have definitely helped.
Date: 1/14/2008 7:30 PM
Type: Recumbent Bike
Distance: 17.5 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 7/10
Notes: I tried the elliptical but it was causing some discomfort. Tried running on the treadmill a few seconds and much less discomfort. Decided to try the recumbent and really burned the gluteous maximus and hamstrings. Not a good cardio workout.
Date: 1/15/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 9 miles
Duration: 1:11:09
Pace: 7:55 / mile
Shoe: Mizuno Wave Rider
Weight: 156 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 16° F
Notes: Everything felt pretty good until 5 mi and then noticed the difficulty pushing off with right foot from 5 - 7. Miles 7 - 9 seemed okay and pain was less than a 1. Less than a minute after stopping, I noticed the tingling sensation on the mid-right side of the right foot.
Date: 1/15/2008 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Skipped toe raises and slant board stretches since painful to Achilles.
Date: 1/15/2008 8:30 PM
Type: Recumbent Bike
Distance: 16.3 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 4/10
Date: 1/17/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 6 miles
Duration: 54:56
Pace: 9:10 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 5/10, Effort: 6/10
Weather: 27° F, Rain, Windy
Notes: Started out good and then progressively went downhill. Calves weretight, both left and right Achilles felt irritated. I guess it is time to stop running for awhile. Calves feel very fatigued which is strange for only running 15 miles so far this week. Achilles also feeling irritated when walking.
Date: 1/19/2008 7:00 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 10 miles
Duration: 1:26:46
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 7° F, Sunny
Notes: I was slow, but but went pretty good! Left leg felt fine today. Right weak, but I think better.
Date: 1/20/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8.5 miles
Duration: 1:28:24
Pace: 10:24 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 10° F, Sunny
Notes: Right leg still felt weak on push off, but definitely improved.
Date: 1/20/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 50:00
Weight: 156 lb
Notes: Also, leg extensions and leg curls. Skipped PT toe raises.
Running: 33.5 Mi - 5:01:15
Recumbent Bike: 1 hr 20 min, 33.8 mi
Weights: 1 hr 20 min
YTD Running: 146.2
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, January 13, 2008
1/7 - 1/13
Another week of decent mileage, but held back on speed other than on Tuesday. Achilles didn’t bother me this week until Saturday. On Tuesday, I didn’t notice any problems doing toe raises on both or one foot at a time. On Saturday’s run, I could feel a very slight pain or irritation at times when running. It is not Achilles tendonosis yet since it doesn’t hurt when I pinch the tendon. There is no swelling or redness and no pain when not running. The main problem is lack of strength when pushing off with the right foot going up hills.
As much as it pains me to do so, I’m cutting back my mileage more than planned next week and am going to stick to flat runs on Tu/Th. Originally had planned 55 miles so I’m cutting that to 40 and replacing the 15 miles with low resistance elliptical workouts. Also, will keep the pace easy on the runs. If I can do toe-raises with my right foot on Friday, I will consider running hills on Sat. Otherwise, my long run will be flat.
I’m also replacing all of my shoes but I suspect one pair that I was wearing a few weeks ago is the problem. The Brook’s Beast that I purchased last year (big mistake) and have rarely worn were causing my right foot to severely pronate. Shortly after wearing them a little more frequently, I noticed some clicking in the Achilles. My Mizuno Alchemy’s have 400 miles and I’m going to replace those as well. Trail shoes will be replaced too since one pair has 400 miles. Achilles will be massaged, but not sure ice or heat is needed since no inflammation that I can see or feel. Any ideas on this problem, let me know. I’m perplexed since everything I read says that it should hurt if I do the pinch test and it doesn’t hurt.
-
Date: 1/7/2008 7:40 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:30
Pace: 8:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 6/10
Date: 1/8/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.8 miles
Duration: 56:54
Pace: 7:18 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 48° F, Humid
Notes: This course a little longer than usual due to detour we had to take around the Stadium tunnel which was under water. It was pouring rain in but stopped right before the run. Temperature was near perfect. Lots of standing water on the trail part of run.
M1 - 8:37
M2 - 7:26
M3 - 7:26
M4 - 6:43
M5 - 6:08
M6 - 6:50
M7 - 7:33
M7.8 - 6:09
Date: 1/8/2008 7:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 1:12:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Tried some of the elite ab exercises from Runner's World.
Date: 1/10/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 1:04:01
Pace: 8:13 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 8/10, Effort: 3/10
Notes: 8:13/mi on the MKT sure feels a lot easier than 8:23 on my treadmill.
Date: 1/11/2008 8:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:22:01
Pace: 11:14 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 24° F, Sunny
Notes: Gans Creek - 10 mi, Devil's Ice Box 8 mi; 24 F at start and 37F at end.
Date: 1/12/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 12.1 miles
Duration: 1:46:26
Pace: 8:48 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 36° F, Sunny
Notes: Ran with the Columbia Track Club group (ex-Road Runner's). We had 13 people show up and most of us ran 12 miles.
Date: 1/12/2008 10:45 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:25
Pace: 9:07 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 41° F, Sunny
Notes: Right Achilles is hurting just a little.
Date: 1/12/2008 7:15 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 55:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 1/13/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 7.6 miles
Duration: 1:17:16
Pace: 10:11 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 28° F, Partly Cloudy
Notes: Hills were difficult to push off with right foot due to lack of strength. Will cut mileage next week.
Running: 61.3 Mi - 9:36:33
Weights: 2 hr 7 min
YTD Running: 112.7
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
As much as it pains me to do so, I’m cutting back my mileage more than planned next week and am going to stick to flat runs on Tu/Th. Originally had planned 55 miles so I’m cutting that to 40 and replacing the 15 miles with low resistance elliptical workouts. Also, will keep the pace easy on the runs. If I can do toe-raises with my right foot on Friday, I will consider running hills on Sat. Otherwise, my long run will be flat.
I’m also replacing all of my shoes but I suspect one pair that I was wearing a few weeks ago is the problem. The Brook’s Beast that I purchased last year (big mistake) and have rarely worn were causing my right foot to severely pronate. Shortly after wearing them a little more frequently, I noticed some clicking in the Achilles. My Mizuno Alchemy’s have 400 miles and I’m going to replace those as well. Trail shoes will be replaced too since one pair has 400 miles. Achilles will be massaged, but not sure ice or heat is needed since no inflammation that I can see or feel. Any ideas on this problem, let me know. I’m perplexed since everything I read says that it should hurt if I do the pinch test and it doesn’t hurt.
-
Date: 1/7/2008 7:40 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:30
Pace: 8:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 6/10
Date: 1/8/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.8 miles
Duration: 56:54
Pace: 7:18 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 48° F, Humid
Notes: This course a little longer than usual due to detour we had to take around the Stadium tunnel which was under water. It was pouring rain in but stopped right before the run. Temperature was near perfect. Lots of standing water on the trail part of run.
M1 - 8:37
M2 - 7:26
M3 - 7:26
M4 - 6:43
M5 - 6:08
M6 - 6:50
M7 - 7:33
M7.8 - 6:09
Date: 1/8/2008 7:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 1:12:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Tried some of the elite ab exercises from Runner's World.
Date: 1/10/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 1:04:01
Pace: 8:13 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 8/10, Effort: 3/10
Notes: 8:13/mi on the MKT sure feels a lot easier than 8:23 on my treadmill.
Date: 1/11/2008 8:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:22:01
Pace: 11:14 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 24° F, Sunny
Notes: Gans Creek - 10 mi, Devil's Ice Box 8 mi; 24 F at start and 37F at end.
Date: 1/12/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 12.1 miles
Duration: 1:46:26
Pace: 8:48 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 36° F, Sunny
Notes: Ran with the Columbia Track Club group (ex-Road Runner's). We had 13 people show up and most of us ran 12 miles.
Date: 1/12/2008 10:45 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:25
Pace: 9:07 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 41° F, Sunny
Notes: Right Achilles is hurting just a little.
Date: 1/12/2008 7:15 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 55:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 1/13/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 7.6 miles
Duration: 1:17:16
Pace: 10:11 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 28° F, Partly Cloudy
Notes: Hills were difficult to push off with right foot due to lack of strength. Will cut mileage next week.
Running: 61.3 Mi - 9:36:33
Weights: 2 hr 7 min
YTD Running: 112.7
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, January 06, 2008
12/31/07 - 1/6/08
Solid first week of training for the year. Problems earlier in the week seem to be resolving. My goal for the week was 58 miles and exceeded slightly. Last night I officially signed up for the Berryman 50 miler in May. So right now, I’m officially training for Boston and the Berryman. So far haven’t made any other major race plans for in between. I’ve decided against the 50K in Feb, but the 3 days of Syllamo in March is still on my mind.
Date: 12/31/2007 3:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 23:18
Pace: 7:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 33° F, Overcast, Windy
Notes: Warm-up for the 5K
Date: 12/31/2007 4:00 PM
Type: Race
Course: First Night 5K
Distance: 3.1 miles
Duration: 19:28
Pace: 6:17 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Field Placement: 22 / 249 (8.8%)
Age group: 35 – 39
Group Placement: 3 / 15 (20%)
Weather: 32° F, Windy, Partly Cloudy
Event URL: ctc.coin.org/results/firstnight/
Report: here
Date: 12/31/2007 4:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 26:18
Pace: 8:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 31° F, Windy, Partly Cloudy
Notes: Hugh, Dan, and me ran the course again to cool down.
Date: 1/1/2008 4:00 PM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 1:09:22
Pace: 9:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 7/10, Effort: 6/10
Weather: 18° F, Windy
Notes: 8 of us showed up for the 4 pm run including Brad, Kim, Hugh, Andy, Dan S., Dan H, Chris Lunn (no kidding, Chris Lunn!) and one other woman (not sure name). We ran the Tiger Run course since Mizzou won. If Mizzou had lost, we would have run Hugh's Hulen Hills.
Wind chill was bitterly cold! I think about 4 F. Right Achilles hurt a little and muscles on right rib cage area hurt when breathing. I took it easy and stayed back with Chris who was toughing out his first run in months with no hat or gloves.
Date: 1/2/2008 7:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 51:00
Weight: 159 lb
Misc: Quality: 8/10, Effort: 7/10
Notes: Cut the ab exercises a little short. I realized while doing ab exercises the pain I've been having is coming from my upper abs.
Date: 1/3/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.5 miles
Duration: 55:21
Pace: 7:23 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 14° F
Notes: Other than bitterly cold air to breathe this run felt pretty good. Achilles didn't bother me.
Date: 1/3/2008 8:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:10
Pace: 8:33 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F
Date: 1/5/2008 8:00 AM
Type: Race
Course: Runner's Choice 20K
Distance: 12.6 miles
Duration: 1:26:15
Pace: 6:51 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 9/10, Effort: 9/10
Field Size: 26
Weather: 48° F, Overcast, Windy
Event URL: ctc.coin.org/results/RunersChoice/index.htm
Notes: We had twenty-one 20K and twenty 10K turn out this year which must be some kind of recent record. The temperature was great for running but a little wind. I attempted to stay with Phil and Tony and a little behind them to block the wind. Only able to keep up with Phil until about 3 miles and Tony eventually passed me, but he was running the 10K. The hills (long inclines) were already starting to hurt my legs. Caught up to Mike D. and Riley (dog) that were running the 10K, stayed with them awhile, but eventually, he pulled ahead. I was passed near the end of the first loop by Daniel that was running the 10K.
I tried to drink water at the water station on the second loop, but it wasn't going down easily. Darrin briefly caught up to me after I slowed down to drink, but I was able to pull ahead on the next downhill. We had to pass the finish line and go back out and back a short distance. Wind from the south so it was a tough out but easy back.
Placed 2nd overall in the 20K. Not a great time for me and pace definitely fell off a lot in the second half. I believe the course was a little long for 20K so counted it as 12.6 miles as indicated on GPS. I was 2 1/2 min faster than last year, but not my best time for this course. Hugh was 9 min faster than last year. Phil blew us all away at 1:22:32.
M1 - 6:36
M2 - 6:26
M3 - 6:29
M4 - 6:47
M5 - 6:51
M6 - 7:12 (40:20, 6:44/mi pace)
M7 -6:50
M8 - 6:50
M9 - 6:43
M10 - 7:30
M11 - 6:47
M12 - 7:08
M12.6 - 4:05 (45:55, 7:11/mi last 6.4, 1:26:15, 6:51/mi overall)
Date: 1/5/2008 10:15 AM
Type: Easy
Course: Miscellaneous Route
Distance: 6.2 miles
Duration: 56:46
Pace: 9:10 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 54° F
Notes: Exhausted, hungry, and thirsty after this run.
Date: 1/6/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13.7 miles
Duration: 2:25:35
Pace: 10:38 / mile
Shoe: Mizuno Wave Ascend
Weight: 157 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 61° F, Sunny, Overcast, Humid
Notes: Ran 1 loop on Devil's Ice box side and 1 loop with group at 8 am on the Gans creek side. Very muddy today, but great run.
Date: 1/6/2008 4:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 1:00:00
Weight: 157 lb
Running: 60.5 Mi - 8:36:33
Weights: 1 hr 51 min
YTD Running: 51.4
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 12/31/2007 3:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 23:18
Pace: 7:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 33° F, Overcast, Windy
Notes: Warm-up for the 5K
Date: 12/31/2007 4:00 PM
Type: Race
Course: First Night 5K
Distance: 3.1 miles
Duration: 19:28
Pace: 6:17 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Field Placement: 22 / 249 (8.8%)
Age group: 35 – 39
Group Placement: 3 / 15 (20%)
Weather: 32° F, Windy, Partly Cloudy
Event URL: ctc.coin.org/results/firstnight/
Report: here
Date: 12/31/2007 4:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 26:18
Pace: 8:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 31° F, Windy, Partly Cloudy
Notes: Hugh, Dan, and me ran the course again to cool down.
Date: 1/1/2008 4:00 PM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 1:09:22
Pace: 9:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 7/10, Effort: 6/10
Weather: 18° F, Windy
Notes: 8 of us showed up for the 4 pm run including Brad, Kim, Hugh, Andy, Dan S., Dan H, Chris Lunn (no kidding, Chris Lunn!) and one other woman (not sure name). We ran the Tiger Run course since Mizzou won. If Mizzou had lost, we would have run Hugh's Hulen Hills.
Wind chill was bitterly cold! I think about 4 F. Right Achilles hurt a little and muscles on right rib cage area hurt when breathing. I took it easy and stayed back with Chris who was toughing out his first run in months with no hat or gloves.
Date: 1/2/2008 7:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 51:00
Weight: 159 lb
Misc: Quality: 8/10, Effort: 7/10
Notes: Cut the ab exercises a little short. I realized while doing ab exercises the pain I've been having is coming from my upper abs.
Date: 1/3/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.5 miles
Duration: 55:21
Pace: 7:23 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 14° F
Notes: Other than bitterly cold air to breathe this run felt pretty good. Achilles didn't bother me.
Date: 1/3/2008 8:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:10
Pace: 8:33 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F
Date: 1/5/2008 8:00 AM
Type: Race
Course: Runner's Choice 20K
Distance: 12.6 miles
Duration: 1:26:15
Pace: 6:51 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 9/10, Effort: 9/10
Field Size: 26
Weather: 48° F, Overcast, Windy
Event URL: ctc.coin.org/results/RunersChoice/index.htm
Notes: We had twenty-one 20K and twenty 10K turn out this year which must be some kind of recent record. The temperature was great for running but a little wind. I attempted to stay with Phil and Tony and a little behind them to block the wind. Only able to keep up with Phil until about 3 miles and Tony eventually passed me, but he was running the 10K. The hills (long inclines) were already starting to hurt my legs. Caught up to Mike D. and Riley (dog) that were running the 10K, stayed with them awhile, but eventually, he pulled ahead. I was passed near the end of the first loop by Daniel that was running the 10K.
I tried to drink water at the water station on the second loop, but it wasn't going down easily. Darrin briefly caught up to me after I slowed down to drink, but I was able to pull ahead on the next downhill. We had to pass the finish line and go back out and back a short distance. Wind from the south so it was a tough out but easy back.
Placed 2nd overall in the 20K. Not a great time for me and pace definitely fell off a lot in the second half. I believe the course was a little long for 20K so counted it as 12.6 miles as indicated on GPS. I was 2 1/2 min faster than last year, but not my best time for this course. Hugh was 9 min faster than last year. Phil blew us all away at 1:22:32.
M1 - 6:36
M2 - 6:26
M3 - 6:29
M4 - 6:47
M5 - 6:51
M6 - 7:12 (40:20, 6:44/mi pace)
M7 -6:50
M8 - 6:50
M9 - 6:43
M10 - 7:30
M11 - 6:47
M12 - 7:08
M12.6 - 4:05 (45:55, 7:11/mi last 6.4, 1:26:15, 6:51/mi overall)
Date: 1/5/2008 10:15 AM
Type: Easy
Course: Miscellaneous Route
Distance: 6.2 miles
Duration: 56:46
Pace: 9:10 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 54° F
Notes: Exhausted, hungry, and thirsty after this run.
Date: 1/6/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13.7 miles
Duration: 2:25:35
Pace: 10:38 / mile
Shoe: Mizuno Wave Ascend
Weight: 157 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 61° F, Sunny, Overcast, Humid
Notes: Ran 1 loop on Devil's Ice box side and 1 loop with group at 8 am on the Gans creek side. Very muddy today, but great run.
Date: 1/6/2008 4:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 1:00:00
Weight: 157 lb
Running: 60.5 Mi - 8:36:33
Weights: 1 hr 51 min
YTD Running: 51.4
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Tuesday, January 01, 2008
Looking Forward to a New Year
Total Miles:
2004 - ~1000
2005 - 2090
2006 - 1937
2007 - 2572
Marathons:
2004 - (1) Heart of America
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro
Marathon
Ultramarathon:
2007 - Hocking Hills Indian Run 60K (First one - placed 3rd)
Number of each type of races:
60K - 1
Marathon - 5
Half Marathon - 1
20K - 2
10 mi - 1
10K - 3
5 mi - 2
8K - 1
4 mi - 2
5K -11
Duathlon (20.9 bike and 5K run) - 1
Total running miles run in 30 races: 295.1
Some of these races were free - Spent low $600s on race fees.
States I ran races: Missouri, Maryland, Ohio
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi
2006 PRs in 20K, Half Marathon, and Marathon
Goals for 2008:
1. Run fewer 5Ks (this one should be easy)
2. Sub 3 marathon is still a road marathon goal
3. Run more on trails and more trail races (still undecided on which ones)
4. Continue to have fun with running
5. Become a better swimmer
6. If complete #5, do a triathlon
Possible marathon and over runs for 2008:
January - No plans
February - Maybe Pyscho Wyco 50K
March - Maybe 3 days of Sylammo
April - Boston Marathon
May - Berryman Trail Marathon
June - No plans
July - No plans
August - No plans
September - Heart of America Marathon
October - Twin Cities Marathon
November - No plans
December - No plans
2004 - ~1000
2005 - 2090
2006 - 1937
2007 - 2572
Marathons:
2004 - (1) Heart of America
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro
Marathon
Ultramarathon:
2007 - Hocking Hills Indian Run 60K (First one - placed 3rd)
Number of each type of races:
60K - 1
Marathon - 5
Half Marathon - 1
20K - 2
10 mi - 1
10K - 3
5 mi - 2
8K - 1
4 mi - 2
5K -11
Duathlon (20.9 bike and 5K run) - 1
Total running miles run in 30 races: 295.1
Some of these races were free - Spent low $600s on race fees.
States I ran races: Missouri, Maryland, Ohio
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi
2006 PRs in 20K, Half Marathon, and Marathon
Goals for 2008:
1. Run fewer 5Ks (this one should be easy)
2. Sub 3 marathon is still a road marathon goal
3. Run more on trails and more trail races (still undecided on which ones)
4. Continue to have fun with running
5. Become a better swimmer
6. If complete #5, do a triathlon
Possible marathon and over runs for 2008:
January - No plans
February - Maybe Pyscho Wyco 50K
March - Maybe 3 days of Sylammo
April - Boston Marathon
May - Berryman Trail Marathon
June - No plans
July - No plans
August - No plans
September - Heart of America Marathon
October - Twin Cities Marathon
November - No plans
December - No plans
2007 First Night 5K
It was an interesting 24 hrs preceding this race. Woke up in the night with pain in the right rib cage area that hurt badly when breathing. Couldn't sleep on my side and not much better on the back. Went to urgent care and checked out healthy so they took a chest X-Ray and everyone looked good. Diagnosis was a muscle sprain, but not sure how it happened. Doctor said to take Ibuprofen.
Went home and took a nap and felt a little better but still pain so took more Ibuprofen. Warm-up went pretty well. Got back to car about 5 min before start, drank a Burn (free sample from XCExtreme). The start felt pretty good but a little fast so pulled back just a little. Caught up to Dan S. and wasn't sure I could keep up, but passed him somewhere in the first mile. Another guy I didn't know passed me. I could see Tom M. ahead, but wasn't gaining or losing on him. First mile split was 6:00. After the turn around, I could see Dan wasn't far behind. Phil was so far ahead I never did see him and missed him when he turned around too. I did see Hugh shortly after turn around.
Second mile still felt pretty good and split was 6:33. Kept pushing and checking my pace and trying to pick it up. Part of the last mile went down hill. I could still see Tom in my sights, but not gaining. Third mile split was 6:22 and last 0.1 mi was 33 sec. Distance on GPS 3.103. Dan finished right behind me a couple seconds. Excellent 5K and a PR for him. Phil was 18:58. Hugh finished in 22:02. I think everyone was happy with their results. I was happy considering the excuses I could have used like running 13 at Rockbridge yesterday. The pain I had earlier didn't bother me during the run and actually felt better, but it is back now but not too bad.
Overall placed 22 out of 249 and 3rd of 15 in my age group with some tough competition. Hugh was 43rd overall and 3rd of 12 in his age group.
Went home and took a nap and felt a little better but still pain so took more Ibuprofen. Warm-up went pretty well. Got back to car about 5 min before start, drank a Burn (free sample from XCExtreme). The start felt pretty good but a little fast so pulled back just a little. Caught up to Dan S. and wasn't sure I could keep up, but passed him somewhere in the first mile. Another guy I didn't know passed me. I could see Tom M. ahead, but wasn't gaining or losing on him. First mile split was 6:00. After the turn around, I could see Dan wasn't far behind. Phil was so far ahead I never did see him and missed him when he turned around too. I did see Hugh shortly after turn around.
Second mile still felt pretty good and split was 6:33. Kept pushing and checking my pace and trying to pick it up. Part of the last mile went down hill. I could still see Tom in my sights, but not gaining. Third mile split was 6:22 and last 0.1 mi was 33 sec. Distance on GPS 3.103. Dan finished right behind me a couple seconds. Excellent 5K and a PR for him. Phil was 18:58. Hugh finished in 22:02. I think everyone was happy with their results. I was happy considering the excuses I could have used like running 13 at Rockbridge yesterday. The pain I had earlier didn't bother me during the run and actually felt better, but it is back now but not too bad.
Overall placed 22 out of 249 and 3rd of 15 in my age group with some tough competition. Hugh was 43rd overall and 3rd of 12 in his age group.
Sunday, December 30, 2007
12/24 - 12/30
Date: 12/24/2007 1:07 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 52:00
Weight: 157 lb
Misc: Quality: 8/10, Effort: 9/10
Date: 12/25/2007 7:00 AM
Type: Tempo
Course: Miscellaneous Route
Distance: 11.3 miles
Duration: 1:27:27
Pace: 7:45 / mile
Shoe: Mizuno Alchemy
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 25° F, Sunny
Notes: 1st 7.3 mi at 7:41 pace and last 4 at 7:52/mi
Date: 12/27/2007 5:30 AM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 59:57
Pace: 8:07 / mile
Shoe: Mizuno Alchemy
Weight: 160 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 34° F
Date: 12/27/2007 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 54:00
Weight: 160 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 12/28/2007 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 31:41
Pace: 7:56 / mile
Shoe: Brooks Beast
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F
Date: 12/29/2007 6:00 AM
Type: Long
Course: Frostbite 14
Distance: 15 miles
Duration: 1:57:40
Pace: 7:51 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 24° F, Sunny, Windy
Date: 12/30/2007 7:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13 miles
Duration: 2:18:46
Pace: 10:41 / mile
Shoe: Mizuno Wave Ascend
Weight: 159 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Devil's Ice Box - one 7 mi loop & Gans Creek 6 mi
Running: 50.7 Mi - 7:15:31
Weights: 1 hr 46 min
YTD Running: 2562.8
I'm pretty happy with my running this week. Mileage has been much better for Nov/Dec than last year. I feel fine right now, but may have overdone it for the 5K tomorrow. However, I think I can probably beat my time of 20:43 last year.
December 31-First Night 5K
Jan 5 - Runner's Choice 20K
April 21-Boston Marathon
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 52:00
Weight: 157 lb
Misc: Quality: 8/10, Effort: 9/10
Date: 12/25/2007 7:00 AM
Type: Tempo
Course: Miscellaneous Route
Distance: 11.3 miles
Duration: 1:27:27
Pace: 7:45 / mile
Shoe: Mizuno Alchemy
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 25° F, Sunny
Notes: 1st 7.3 mi at 7:41 pace and last 4 at 7:52/mi
Date: 12/27/2007 5:30 AM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 59:57
Pace: 8:07 / mile
Shoe: Mizuno Alchemy
Weight: 160 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 34° F
Date: 12/27/2007 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 54:00
Weight: 160 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 12/28/2007 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 31:41
Pace: 7:56 / mile
Shoe: Brooks Beast
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F
Date: 12/29/2007 6:00 AM
Type: Long
Course: Frostbite 14
Distance: 15 miles
Duration: 1:57:40
Pace: 7:51 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 24° F, Sunny, Windy
Date: 12/30/2007 7:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13 miles
Duration: 2:18:46
Pace: 10:41 / mile
Shoe: Mizuno Wave Ascend
Weight: 159 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Devil's Ice Box - one 7 mi loop & Gans Creek 6 mi
Running: 50.7 Mi - 7:15:31
Weights: 1 hr 46 min
YTD Running: 2562.8
I'm pretty happy with my running this week. Mileage has been much better for Nov/Dec than last year. I feel fine right now, but may have overdone it for the 5K tomorrow. However, I think I can probably beat my time of 20:43 last year.
December 31-First Night 5K
Jan 5 - Runner's Choice 20K
April 21-Boston Marathon
Sunday, December 23, 2007
12/17 - 12/23
Date: 12/17/2007 8:23 PM
Type: Weight Training
Duration: 57:00
Misc: Quality: 9/10, Effort: 9/10
Notes: upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Date: 12/18/2007 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 44:06
Pace: 7:14 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 10/10, Effort: 9/10
Notes: Snow on the trail portion was packed but a little uneven. Felt very strong today.
Date: 12/20/2007 5:30 AM
Type: Tempo
Course: President's Hill - A Route
Distance: 7.6 miles
Duration: 55:08
Pace: 7:16 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 9/10, Effort: 9/10
Weather: 41° F
Date: 12/21/2007 3:00 PM
Type: Easy
Course: Rock Bridge Devil's Ice Box - 1 loop
Distance: 7 miles
Duration: 1:16:11
Pace: 10:53 / mile
Shoe: adidas Supernova
Misc: Quality: 7/10, Effort: 5/10
Weather: 52° F, Partly Cloudy
Notes: Trail very muddy and sloppy today. A little snow in places and a few branches in the way from ice storm.
Date: 12/22/2007 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:46:24
Pace: 8:20 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 50° F, Overcast
Notes: Long Run Lunatics long run to kick off Boston Marathon training. First loop 1:26. The 20 miles seemed to go by quickly on this pretty hilly course. Great run and seemed to go by quickly.
Date: 12/23/2007 8:15 AM
Type: Easy
Course: Oakland Church Loop
Distance: 10 miles
Duration: 1:31:22
Pace: 9:09 / mile
Shoe: adidas Supernova
Weight: 157 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 16° F, Sunny
Notes: Snowed 2 inches last night so had to deal with snow on the roads today, but it was a beautiful sunny morning for running. I actually felt like getting out even the the temp was 16F. First 3 miles were pretty slow at about 10 min/mile and the rest ran at low 8s to 9s depending on how well the road was cleared of ice and snow.
I’m now using RunningAhead.com to record my training as well as the Thinnman Log. The plan is to only use Running Ahead starting Jan 1.
Running: 50.7 Mi - 7:13:11
Weights: 57 min
YTD Running: 2512.1
December 31-First Night 5K
April 21-Boston Marathon
Type: Weight Training
Duration: 57:00
Misc: Quality: 9/10, Effort: 9/10
Notes: upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Date: 12/18/2007 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 44:06
Pace: 7:14 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 10/10, Effort: 9/10
Notes: Snow on the trail portion was packed but a little uneven. Felt very strong today.
Date: 12/20/2007 5:30 AM
Type: Tempo
Course: President's Hill - A Route
Distance: 7.6 miles
Duration: 55:08
Pace: 7:16 / mile
Shoe: Mizuno Alchemy
Misc: Quality: 9/10, Effort: 9/10
Weather: 41° F
Date: 12/21/2007 3:00 PM
Type: Easy
Course: Rock Bridge Devil's Ice Box - 1 loop
Distance: 7 miles
Duration: 1:16:11
Pace: 10:53 / mile
Shoe: adidas Supernova
Misc: Quality: 7/10, Effort: 5/10
Weather: 52° F, Partly Cloudy
Notes: Trail very muddy and sloppy today. A little snow in places and a few branches in the way from ice storm.
Date: 12/22/2007 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:46:24
Pace: 8:20 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 50° F, Overcast
Notes: Long Run Lunatics long run to kick off Boston Marathon training. First loop 1:26. The 20 miles seemed to go by quickly on this pretty hilly course. Great run and seemed to go by quickly.
Date: 12/23/2007 8:15 AM
Type: Easy
Course: Oakland Church Loop
Distance: 10 miles
Duration: 1:31:22
Pace: 9:09 / mile
Shoe: adidas Supernova
Weight: 157 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 16° F, Sunny
Notes: Snowed 2 inches last night so had to deal with snow on the roads today, but it was a beautiful sunny morning for running. I actually felt like getting out even the the temp was 16F. First 3 miles were pretty slow at about 10 min/mile and the rest ran at low 8s to 9s depending on how well the road was cleared of ice and snow.
I’m now using RunningAhead.com to record my training as well as the Thinnman Log. The plan is to only use Running Ahead starting Jan 1.
Running: 50.7 Mi - 7:13:11
Weights: 57 min
YTD Running: 2512.1
December 31-First Night 5K
April 21-Boston Marathon
Monday, December 17, 2007
A Better Alternative to Cool Running/Active Trainer
For anyone that feels left out in the cold by Cool Running and Active Trainer, the site Running Ahead looks like a great alternative.
I've set it up and entered data for one week and I think it is a much better log than Cool Running. I found Cool Running to be more difficult than my Thinnman Spreadsheet that I've used for 3 years and was hesitant to switch. I was considering switching to Cool Running, but with the merger with Active Trainer, it looks like they have ruined a good training log. Also, the transition is not going smoothly and Active trainer charges for features that Cool Running provided free. Everyone seems to be confused and people that were switched to Active Trainer from Cool Running are finding other alternatives.
The Running Ahead site is more user-friendly and and has more useful features than Cool Running. Like Cool Running, it allows the user to enter different cross training activities. You can set up all of your running routes and even map them if you like. It would be nice if they would add a feature to import routes that are already mapped, but you could just put a link in the notes for each route. The shoe tracker will even let you enter previous mileage for a pair of shoes. It also will track PRs, graphs, export to Excel, has scripts to use to post data to a blog, and allows you to share your log with others by making it public.
The only thing I didn't like is when I selected their option for strength training it didn't allow me to enter the duration. I found a way around it by adding a new activity called weight training which will allow me to enter the duration. The activity called strength training they had set up was nice in that if you want to be really specific about your workout, you can enter each exercise, number of reps, and sets. It just needs a place to add duration.
If you want to switch to Running Ahead or some other log, you can download your data from Cool Running. It is pretty easy if you have a link where you have shared your log if you can't sign into Cool Running to do so. Once you can see your log, click on "Tools" and "Click here" which will save your file as a .cgi. Then you can send the file to Running Ahead and they will import into your User ID. If you want to view the file in Excel, first open Excel and then select File, open to select the .cgi file to import into Excel. Excel will walk you through the steps.
In the right column of my blog, you can see last week's workouts as well as the YTD (in the Running Ahead Log). In order to see my entire log, just click on the link below my distance totals.
I've set it up and entered data for one week and I think it is a much better log than Cool Running. I found Cool Running to be more difficult than my Thinnman Spreadsheet that I've used for 3 years and was hesitant to switch. I was considering switching to Cool Running, but with the merger with Active Trainer, it looks like they have ruined a good training log. Also, the transition is not going smoothly and Active trainer charges for features that Cool Running provided free. Everyone seems to be confused and people that were switched to Active Trainer from Cool Running are finding other alternatives.
The Running Ahead site is more user-friendly and and has more useful features than Cool Running. Like Cool Running, it allows the user to enter different cross training activities. You can set up all of your running routes and even map them if you like. It would be nice if they would add a feature to import routes that are already mapped, but you could just put a link in the notes for each route. The shoe tracker will even let you enter previous mileage for a pair of shoes. It also will track PRs, graphs, export to Excel, has scripts to use to post data to a blog, and allows you to share your log with others by making it public.
The only thing I didn't like is when I selected their option for strength training it didn't allow me to enter the duration. I found a way around it by adding a new activity called weight training which will allow me to enter the duration. The activity called strength training they had set up was nice in that if you want to be really specific about your workout, you can enter each exercise, number of reps, and sets. It just needs a place to add duration.
If you want to switch to Running Ahead or some other log, you can download your data from Cool Running. It is pretty easy if you have a link where you have shared your log if you can't sign into Cool Running to do so. Once you can see your log, click on "Tools" and "Click here" which will save your file as a .cgi. Then you can send the file to Running Ahead and they will import into your User ID. If you want to view the file in Excel, first open Excel and then select File, open to select the .cgi file to import into Excel. Excel will walk you through the steps.
In the right column of my blog, you can see last week's workouts as well as the YTD (in the Running Ahead Log). In order to see my entire log, just click on the link below my distance totals.
12/10/07 - 12/16/07
Mon- Rest
Tues- Snow/Ice Route, 6.2 mi, 44:59, 7:15/mi
We ran our snow/ice route that we used last year since the trail was too icy. Our courses always start on the trail and we connect to the roads, but we would have needed skis to use the trails. Near the last 2 miles it started to pour rain.
Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 49 min
Wed- Rest
Thurs- Diva - Roads, 7.1 mi, 50:44, 7:09/mi
We ran this route but didn't do the trail part due to ice. The funny thing about this route is that the group I have run with has never run it correctly. This time we ended up running a little further which was good since we cut off the trail part at the beginning.
Fri- Rest
Sat- Frostbite 14 (Long Run Lunatics), 14.4 mi, 2:06:47, 8:48/mi
Brett mapped out a course ahead of time that avoided the trails due to ice. Friday night it snowed and was still snowing at 5 am. Eight lunatics actually showed up to run in this winter wonderland. The temp didn't feel too bad, but it was difficult to get traction and push off. Often we were forced to move over to the shoulder by cars. People were not going to be stranded in their homes 2 weekends in a row so there was traffic and snow doesn't keep as many people off the road. Overall a good run, but pace was slowed due to the road conditions.
Sun- Oakland Church Loop & dogs, 14 mi, 2:08:10, 9:09/mi
This is the same routine I ran with Hugh last week, but the roads had been plowed so a little better than last week and almost 7 minutes faster.
Running: 41.7 mi
Weights: 49 min
YTD Running: 2461.4
December 31-First Night 5K
April 21-Boston Marathon
Tues- Snow/Ice Route, 6.2 mi, 44:59, 7:15/mi
We ran our snow/ice route that we used last year since the trail was too icy. Our courses always start on the trail and we connect to the roads, but we would have needed skis to use the trails. Near the last 2 miles it started to pour rain.
Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 49 min
Wed- Rest
Thurs- Diva - Roads, 7.1 mi, 50:44, 7:09/mi
We ran this route but didn't do the trail part due to ice. The funny thing about this route is that the group I have run with has never run it correctly. This time we ended up running a little further which was good since we cut off the trail part at the beginning.
Fri- Rest
Sat- Frostbite 14 (Long Run Lunatics), 14.4 mi, 2:06:47, 8:48/mi
Brett mapped out a course ahead of time that avoided the trails due to ice. Friday night it snowed and was still snowing at 5 am. Eight lunatics actually showed up to run in this winter wonderland. The temp didn't feel too bad, but it was difficult to get traction and push off. Often we were forced to move over to the shoulder by cars. People were not going to be stranded in their homes 2 weekends in a row so there was traffic and snow doesn't keep as many people off the road. Overall a good run, but pace was slowed due to the road conditions.
Sun- Oakland Church Loop & dogs, 14 mi, 2:08:10, 9:09/mi
This is the same routine I ran with Hugh last week, but the roads had been plowed so a little better than last week and almost 7 minutes faster.
Running: 41.7 mi
Weights: 49 min
YTD Running: 2461.4
December 31-First Night 5K
April 21-Boston Marathon
Sunday, December 09, 2007
12/3 - 12/9 & Cheese and Sauerkraut 10 miler
Mon- Rest
Tues- Dave’s Devil Run, 6.6 mi, 47:22, 7:11/mi
Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble, 58 min
Wed- Rest
Thurs- Rock Quarry, 7.8 mi, 1:02:52, 8:04/mi
Fri- Rest
Sat- Cheese and Sauerkraut 10 miler
This is a prediction race where the closest predictor wins cheese and the worst wins sauerkraut. Also, the race is run without watches. Woke up to rain, but it wasn’t quite freezing on the roads. Conditions were definitely better than the previous year when we had to run on treacherous snow on the trail portion. This year it was cold and windy, and drizzling. We took hot chocolate and sauerkraut brownies for everyone after the race.
I didn’t plan to break any records this year and predicted 1:12:30, which was a bit slower than my 1:07:17 PR in 2005. Phil predicted 1:10:00 and Tom predicted 1:09:30. Hugh predicted 1:25:00. Phil thought my prediction was a little slow but told him I would try to stay with him. I’ve been feeling sluggish lately and was thinking 7:15 miles sounded more reasonable.
We took off at what felt like a slow pace, but were ahead of everyone. After a couple miles the pace started to feel a little harder and we were heading into the wind for awhile. Then we had to go out and back on a portion of the road and back onto the trail to the start. They told us our time for the first loop was 33:26 which I am thinking is good, but didn’t know if I could keep up this pace.
I managed to stay with Phil until right before 8 miles, he started to pull ahead and Tom passed me. I could see them both ahead of me until the end but Tom did not pass Phil. My finishing time was 1:06:46 which is a new 10 mile PR for me by 31 seconds. Pace was 6:41/mi. All 3 of us had negative splits. Hugh finished in 1:17:46, a 3 min PR for him. We ran 2 more miles before everyone finished.
I was not the closest or worst predictor. In addition to hot chocolate and brownies, there was string cheese and Rueben sandwiches for all the runners. Just as we were getting ready to leave it started to rain harder so decided not to run anymore on Saturday.
Sun- Oakland Church Loop & dogs, 14 mi, 2:15:00, 9:39/mi
After ice/snow storm last night we made it out in the afternoon for a 4 mile dog run and then 10 more miles on mostly snow packed roads.
A bit of a cut back week for me with 3 days off and only 1 weight workout. I don’t really have a plan right now and will continue without a plan for a few more weeks.
Running: 40.4 mi
Weights: 58 min
YTD Running: 2419.7
December 31-First Night 5K
April 21-Boston Marathon
Tues- Dave’s Devil Run, 6.6 mi, 47:22, 7:11/mi
Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble, 58 min
Wed- Rest
Thurs- Rock Quarry, 7.8 mi, 1:02:52, 8:04/mi
Fri- Rest
Sat- Cheese and Sauerkraut 10 miler
This is a prediction race where the closest predictor wins cheese and the worst wins sauerkraut. Also, the race is run without watches. Woke up to rain, but it wasn’t quite freezing on the roads. Conditions were definitely better than the previous year when we had to run on treacherous snow on the trail portion. This year it was cold and windy, and drizzling. We took hot chocolate and sauerkraut brownies for everyone after the race.
I didn’t plan to break any records this year and predicted 1:12:30, which was a bit slower than my 1:07:17 PR in 2005. Phil predicted 1:10:00 and Tom predicted 1:09:30. Hugh predicted 1:25:00. Phil thought my prediction was a little slow but told him I would try to stay with him. I’ve been feeling sluggish lately and was thinking 7:15 miles sounded more reasonable.
We took off at what felt like a slow pace, but were ahead of everyone. After a couple miles the pace started to feel a little harder and we were heading into the wind for awhile. Then we had to go out and back on a portion of the road and back onto the trail to the start. They told us our time for the first loop was 33:26 which I am thinking is good, but didn’t know if I could keep up this pace.
I managed to stay with Phil until right before 8 miles, he started to pull ahead and Tom passed me. I could see them both ahead of me until the end but Tom did not pass Phil. My finishing time was 1:06:46 which is a new 10 mile PR for me by 31 seconds. Pace was 6:41/mi. All 3 of us had negative splits. Hugh finished in 1:17:46, a 3 min PR for him. We ran 2 more miles before everyone finished.
I was not the closest or worst predictor. In addition to hot chocolate and brownies, there was string cheese and Rueben sandwiches for all the runners. Just as we were getting ready to leave it started to rain harder so decided not to run anymore on Saturday.
Sun- Oakland Church Loop & dogs, 14 mi, 2:15:00, 9:39/mi
After ice/snow storm last night we made it out in the afternoon for a 4 mile dog run and then 10 more miles on mostly snow packed roads.
A bit of a cut back week for me with 3 days off and only 1 weight workout. I don’t really have a plan right now and will continue without a plan for a few more weeks.
Running: 40.4 mi
Weights: 58 min
YTD Running: 2419.7
December 31-First Night 5K
April 21-Boston Marathon
Sunday, December 02, 2007
11/26 - 12/2 & Jingle Bell 5K
Monday, November 26
- No workouts.
Tuesday, November 27
- RUNNING (Hugh's Hulen Hills at 05:30 am). 7 miles. Time: 50:27 (7:12/mile).
- Training run.
- Shoes: Mizuno Wave Alchemy2 (85.1 miles)
- NOTES: Run felt pretty good until the BIG hill and I couldn't keep up with all of my group.
- WEIGHT LIFTING at 7:45 pm. Time: 57:00
- Upper Lean 1.
- NOTES: (chest, shoulders, triceps), PT, & Wobble; Another really good weight workout.
Wednesday, November 28
- RUNNING (Home to Campus at 3:45 pm). 10.10 miles. Time: 1:27:38 (8:40/mile).
- Training run.
- Shoes: Mizuno Wave Alchemy2 (95.2 miles)
Thursday, November 29
- RUNNING (Mizzou Victory Run ). 6.60 miles. Time: 53:09 (8:03/mile).
- Training run.
- Shoes: Brooks Beast (26.7 miles)
- NOTES: This run took us past several MU icons to celebrate the victory over Kansas and hope for a victory over OK.
Friday, November 30
- No workouts.
Saturday, December 1
- Temp: 34
- RUNNING (Jingle Bell 5K ). 3.10 miles. Time: 20:15 (6:31/mile).
- Race.
- Shoes: Mizuno Wave Alchemy2 (98.3 miles)
- NOTES: This year we ran a new course that is a 5K certified course. I didn't feel it was going to be a great run for me. My legs didn't feel recovered from Wed 10 miler and still not feeling recovered from the Tues weight workout. It was raining and windy and I opted to wear shorts. For the first mile my legs felt almost numb and was running into the wind. I tried to stay with Darrin and Phil as long as possible, but had to let them go at about 1/2 mi. I knew I was really in trouble when Clint passed me before the end of the first mile, but I stayed close behind. My mile split was 6:30 which is more like my 10K pace.
I was passed by another runner shortly after the 1st mile. My second mile seemed to go pretty fast with a split of 6:18. Up the slight hill on 9th St in the 3rd mile I was gaining on Clint, but not close enough to pass. Once we turned onto 9th st right before the end of the 3rd mile, I decided to make my move and passed him. My last 0.1 was 51 sec for a total of 20:15, my slowest 5K time this year. I was soaked by the finish.
I placed 2nd of 9 runners in the 35-39 age group and 10th overall of 177 finishers. Hugh was 3rd in his age group and 20th overall in the 50-55 age group. - RUNNING (MKT at 10:15 am). 10 miles. Time: 1:27:45 (8:46/mile).
- Shoes: Mizuno Wave Alchemy2 (108.3 miles)
- NOTES: After the awards ceremony, it stopped raining. We headed to the MKT for a 10 miler and kept a very consistent pace. Ran negative split for the second half.
- WEIGHT LIFTING at 7:30 pm. Time: 52:00
- Upper Lean 2.
Sunday, December 2
- RUNNING (Rockbridge State Park at 07:30 am). 13.80 miles. Time: 2:23:53 (10:25/mile).
- Training run.
- Shoes: Mizuno Wave Ascend (trail) (18.8 miles)
- NOTES: Temp started out at 60F. I was just getting ready to start my run and Jeff W. showed up, and then Andy P. They were starting 1/2 hr earlier than the normal time so we took off for a short loop on the Devil's Ice Box side. When we got back to our cars, we picked up Mike D. and dog Riley. It was hot so Andy and me removed our shirt and Jeff put on a short sleeve. We ran over on the Gans Creek side. Mike D. departed us and we continued to run.
It started to thunder and then rain. We were several miles from our cars but were heading back for more water. Then it poured and Jeff set a faster pace. We were running like crazy with the leaves getting slushy and the dirt parts getting slicker. Somehow we all managed to stay on our feet.
By the time we got back to our cars, the rain had slowed so we took another short loop on the Devil's Ice box side splashing through the water and finished about 10 am. Shoes were thoroughly soaked.
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Sunday, November 25, 2007
11/19 - 11/25
Monday, November 19
- No workouts.
Tuesday, November 20
- RUNNING (Tripp 10K at 05:30 am). 6.10 miles. Time: 44:12 (7:14/mile).
- Training run.
- Weight: 157 Shoes: Brooks Beast (16.1 miles)
- WEIGHT LIFTING at 08:00 am. Time: 1:00:00
- Upper Bulk 1.
- NOTES: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Wednesday, November 21
- No workouts.
Thursday, November 22
- RUNNING (MKT at 07:00 am). 4.50 miles. Time: 39:42 (8:49/mile).
- Training run.
- Weight: 157 Shoes: Mizuno Wave Alchemy2 (53.9 miles)
- NOTES: Ran easy and ate a cinnamon roll and apple juice before heading to the Pie Run.
- RUNNING (Thanksgiving Day Pie Run at 09:00 am). 10 km. Time: 39:57 (6:25/mile).
- Race.
- Weight: 157 Shoes: Mizuno Wave Alchemy2 (60.1 miles)
- NOTES: We got up and went to run 4.5 miles with the Tu/Th group which met at 7 am instead of 5:30. At about 8 am we took off for the drive to Jefferson City. Got out of the car and felt colder there due to the wind.
This year we used the new certified course which is still just as flat as the old course. 5 and 10K started at the same point. I started out fast sub-6 min on GPS behind Bill & Matt. Legs immediately did not feel good and probably from starting out too fast. Decided I better slow down to no faster than 6:15, but legs still didn't feel very fresh. I settled in behind another runner, Dana, and my first 3 mi were at just under 19 min. I had a guy fly by me and sped up a little and passed Dana. Miles 4 - 5 were into the wind and I was wishing I had run the 5K. I was slowing down and Dana passed me but I sped up a little. Once I hit 6 miles, I noticed I had a chance at finishing under 40 minutes, I gave all I had and finished 39:57 which is a new 10K PR for me. Surprising result considering I didn't feel great and glad for this race to be over.
Splits were: M1-6:16, M2-6:22, M3-6:22, M4-6:18, M5-6:36, M6-6:25, M6.2-1:37.
Hugh finished 22:01 in the 5K and 2nd in the 50 - 59 age group. The 30-39 10K was quite competitive and I finished 5th in my age group.
Friday, November 23
- RUNNING (Doe Brook/Oakland w/dogs at 11:15 am). 4 miles. Time: 34:57 (8:44/mile).
- Training run.
- Weight: 159 Shoes: Brooks Beast (20.1 miles)
Saturday, November 24
- RUNNING (LRL-18 is enough at 06:30 am). 18 miles. Time: 2:30:36 (8:22/mile).
- Training run.
- Weight: 159 Shoes: Mizuno Wave Alchemy2 (78.1 miles)
- NOTES: Run felt good and didn't seem like I had run 18 miles. We started out slower and gradually the pace got faster.
- WEIGHT LIFTING at 06:45 am. Time: 44:00
- Upper Bulk 2.
- NOTES: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Sunday, November 25
- RUNNING (Rock Bridge State Park - Devil's Ice Box and Gans Creek ). 12 miles. Time: 2:14:39 (11:13/mile).
- Training run.
- Shoes: Adidas SuperNova (trail) (12.0 miles)
- NOTES: Nice slow trail run.
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Sunday, November 18, 2007
11/12 - 11/18
Not a very good week of running for me. I've been dealing with a slight cold since Friday, not sleeping well, and not a much motivation.
Andy & Lulu
Hugh, Bruno, and Rusty
Hugh with his window weight XCX 1st place award
Andy
More pics:
here
Monday, November 12
- No workouts.
Tuesday, November 13
- RUNNING (President's Hill at 05:30 am). 7.60 miles. Time: 55:34 (7:18/mile).
- Training run.
- Weight: 157
Shoes: Mizuno Wave Alchemy2 (31.5 miles) - WEIGHT LIFTING at 7:45 pm. Time: 58:00
- Upper Lean 1.
Wednesday, November 14
- No workouts.
Thursday, November 15
- RUNNING (3 Diner Run at 05:30 am). 7.90 miles. Time: 55:02 (6:57/mile).
- Training run.
- Weight: 160 Shoes: Mizuno Wave Alchemy2 (39.4 miles)
- WEIGHT LIFTING at 8:30 pm. Time: 53:00
- Upper Lean 2.
Friday, November 16
- No workouts.
Saturday, November 17
- RUNNING (Cross Country Extreme ). 5 miles. Time: 42:00 (8:24/mile).
- Race.
- Weight: 160 Shoes: Mizuno Wave Ascend (trail) (5.0 miles)
- NOTES: Low pressure fun run. I'm not even sure of the time or distance. I dressed as a tuxedo cat and Hugh dressed as a dog. New to the race this year was crawling under some twine about a foot high obstacles while fireworks were being set off over us. Lots of smoke so difficult to see. Other obstacles on the course too. A couple of guys with chainsaws chasing people. The big round bales of hay we ran over had "scary" creatures. This was a tough course and then we had to do most of it again other than breathing fireworks smoke. The cat costume was a bit hot for the weather. I didn't place in my age group, but Hugh placed first in the 50 - 59.
Andy & Lulu
Hugh, Bruno, and Rusty
Hugh with his window weight XCX 1st place award
AndyMore pics:
here
Sunday, November 18
- RUNNING (MU Rec Trail ).
- Training run.
- RUNNING (MU Rec Trail ). 10 miles. Time: 1:26:39 (8:39/mile).
- Training run.
- Shoes: Mizuno Wave Alchemy2 (49.4 miles)
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Sunday, November 11, 2007
Training 11/5 - 11/11 & Cranberry Crawl 10K+
I'm trying out the Cool Running Log since this will make it a lot easier to post training to this blog. If it works out I will continue to repost my training here. I'm not sure if I will continue to use or not since the Cool Running log is transitioning over to Active Trainer soon. So far I like the Cool Running log, but I'm not sure if the Active log will have the same features free of charge. Hopefully, Active will retain the same format as Cool Running. Until Dec 31, I plan to use both the Thinmann and Cool Running or Active Trainer Log.
Monday, November 5
- No workouts.
Tuesday, November 6
- RUNNING (Diva Run at 05:30 am). 7.40 miles. Time: 53:59 (7:17/mile).
- Training run.
- Weight: 158 Shoes: Mizuno Wave Alchemy2 (7.4 miles)
- NOTES: Effort felt a little too hard at first, but by the end of the run felt great.
Wednesday, November 7
- No workouts.
Thursday, November 8
- RUNNING (MKT Bridge at 05:30 am). 7.80 miles. Time: 56:52 (7:17/mile).
- Intervals.
- Weight: 158 Shoes: Mizuno Wave Alchemy1 (7.8 miles)
- NOTES: I hadn't done one of these workouts in awhile. I was able to push hard on all of the intervals and stay with the group. Also, my recoveries seemed to be easier than usual and ran faster recoveries.
- WEIGHT LIFTING at 8:00 pm. Time: 1:00:00
- Upper Bulk 1.
- Weight: 158
- NOTES: Easing back into my regular routine. I did combine both of my workouts and did only 1 set since I didn't do a weight workout on Tuesday.
upper bulk #1 (chest, shoulders, triceps) & upper bulk #2 (Back/Biceps/Abs), PT, & Wobble board
Friday, November 9
- No workouts.
Saturday, November 10
sun Temp: 37
- RUNNING (Cranberry Crawl at 08:00 am). 6.50 miles. Time: 43:57 (6:45/mile).
- Race.
- Weight: 157 Shoes: Mizuno Wave Alchemy2 (13.9 miles)
- NOTES: I ran the first loop in 20:05 and on the second loop made a wrong turn at one of the intersections. Stopped and asked a volunteer, and made the correction but ran extra 0.3 miles. From this point, I didn't run as hard. Very frustrating, but I didn't remember which way we went earlier and there was no one at the intersection and no arrow. I think I would have run under 41.
Overall though still not a bad placing (7th of 35) for making a wrong turn and delaying my finish by about 3 minutes. No big deal either since very doubtful I was going to PR on this kind of challenging course. - RUNNING (Dog Run - Oakland at 10:00 am). 4 miles. Time: 35:27 (8:51/mile).
- Recovery Run.
- Weight: 157 Shoes: Mizuno Wave Alchemy2 (17.9 miles)
- NOTES: Temps were warming up but the dogs ran pretty hard.
- RUNNING (Kempers ). 6 miles. Time: 52:44 (8:47/mile).
- Weight: 157 Shoes: Mizuno Wave Alchemy2 (23.9 miles)
- NOTES: Dropped the dogs off and continued run with Hugh.
Sunday, November 11
- RUNNING (Silver Creek at 08:15 am). 10 miles. Time: 1:38:26 (9:50/mile).
- Recovery Run.
- Weight: 157 Shoes: Brooks Beast (10.0 miles)
- NOTES: This run was difficult (sore and tired), but did run the last mile with a lot of up hill at an 8-something pace.
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Wednesday, November 07, 2007
Last Marathon of 2007 - Bass Pro
I'm getting around to posting a report on the Bass Pro Marathon that Hugh and me ran on Sunday. This is going to be a short report due to lack of time. Also, I'm going to quit posting my weekly mileage and it will be on my log if anyone is interested. I'm planning to switch to the Cool Running or Active.com log before the end of the year and this site will mostly be used to report on races.
We decided to run this one together to give him a chance to BQ on a course that was described as fairly flat. It was also fairly close to home. We did not announce to anyone we were running ahead of time.
We didn't have to commit early since they allowed registration on the morning of the race, but we registered the day before. There was supposed to be a free pasta dinner but no tickets were included in our packet. After some confusion, we got our tickets.
We showed up at 6:30 for the dinner and they were already cleaning up so we went out in search of food. I'm not sure why they closed down the food so early since we had to set the clocks back one hour and it was not advertised when the dinner ended. We found a place called Incredible Pizza that had pizza, pasta, salads, and desserts. It turned out to be quite yummy.
The race started at 7 am and temps were in the low 40s and no wind so I opted to just wear one long-sleeved shirt. The start was kind of crowded with the half and full starting together. I paced Hugh for about 15 miles at an 8 min pace which kept him from running the first half too fast. He seemed to be doing pretty well at that pace. After 15 miles, he was on his own and went on to finish and got his PR and a BQ.
I'm glad this one is over. It was a little hard to get motivated to run another marathon since this was my 4th (counting 1 ultra) in 8 weeks. This was the inaugural marathon and there were both good and bad points. The course was as advertised (although I know some will disagree). There were several out and back points and always someone recording our number. There was plenty of water and some of the stations even had bottled available. I was also impressed they were giving out E-gel although would have been nice to know this in advance.
The next day it was very difficult to find the finishing times which were not posted anywhere on the race web site. No information was given where to find them. I ended up finding them at the timing company site. They have everyones chip time and finishing time as 14 seconds difference rather than the actual difference so the times are not accurate.
The medals were probably the cheapest I've ever seen and I understand they ran out of medals for the half marathon. I've read they ran out of shirts for the half even for people that preregistered. The awards ceremony was too long but Hugh did win a $25 Bass Pro card before the ceremony.
Overall, it was a bit disorganized, but the volunteers on the course did a good job. Hopefully, they can take all the constructive comments they have received and have a better event next year.
We decided to run this one together to give him a chance to BQ on a course that was described as fairly flat. It was also fairly close to home. We did not announce to anyone we were running ahead of time.
We didn't have to commit early since they allowed registration on the morning of the race, but we registered the day before. There was supposed to be a free pasta dinner but no tickets were included in our packet. After some confusion, we got our tickets.
We showed up at 6:30 for the dinner and they were already cleaning up so we went out in search of food. I'm not sure why they closed down the food so early since we had to set the clocks back one hour and it was not advertised when the dinner ended. We found a place called Incredible Pizza that had pizza, pasta, salads, and desserts. It turned out to be quite yummy.
The race started at 7 am and temps were in the low 40s and no wind so I opted to just wear one long-sleeved shirt. The start was kind of crowded with the half and full starting together. I paced Hugh for about 15 miles at an 8 min pace which kept him from running the first half too fast. He seemed to be doing pretty well at that pace. After 15 miles, he was on his own and went on to finish and got his PR and a BQ.
I'm glad this one is over. It was a little hard to get motivated to run another marathon since this was my 4th (counting 1 ultra) in 8 weeks. This was the inaugural marathon and there were both good and bad points. The course was as advertised (although I know some will disagree). There were several out and back points and always someone recording our number. There was plenty of water and some of the stations even had bottled available. I was also impressed they were giving out E-gel although would have been nice to know this in advance.
The next day it was very difficult to find the finishing times which were not posted anywhere on the race web site. No information was given where to find them. I ended up finding them at the timing company site. They have everyones chip time and finishing time as 14 seconds difference rather than the actual difference so the times are not accurate.
The medals were probably the cheapest I've ever seen and I understand they ran out of medals for the half marathon. I've read they ran out of shirts for the half even for people that preregistered. The awards ceremony was too long but Hugh did win a $25 Bass Pro card before the ceremony.
Overall, it was a bit disorganized, but the volunteers on the course did a good job. Hopefully, they can take all the constructive comments they have received and have a better event next year.
Sunday, October 28, 2007
10/22 - 10/28 and the Amazing 5K Run
Mon- Rest
Tues- Dave’s Devil Run, 6.6 mi, 47:48, 7:15/mi
This run felt great after last week’s rest.
Afternoon: Boatman Hill/Oakland with dogs, 8 mi, 1:08:44, 8:35/mi
Ran first 4 mi with dogs.
Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble, 57 min
Wed- Rest
Thurs- MKT – Bridge, 7.8 mi, 1:01:11, 7:51/mi
Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 43 min
Fri- Boatman Hill/Oakland with dogs, 4 mi, 35:23, 8:51/mi
Sat- The Amazing 5K Run, Truman State University, Kirksville, MO
This one turned out to be not too amazing for me, but very amazing for Hugh. Actually, there were some amazing outcomes for both of us in this race that I will mention later.
We arrived about 7:30 to pick up our packets. They had us both registered as Hugh in our different age groups. The temperature was 43 F, but no wind so felt pretty nice. I opted to just wear a long sleeve wicking shirt. Race started sharply at 8 am and director mentioned we had a record turnout. Everyone looked really young.
I lined up right behind the guys in the front row. No one showed up to shoot the cannon this year so it was ready, set, and go. It seemed like several runners took off way too fast so I settled into my own pace trying to keep it at about 6 min. I did pass a few guys that took off too fast. I had the impression that some of these students hadn’t raced a 5K before. Split for the first mile was 6:13.
The last 2 miles have some hills and this always proves to be a challenging course for me. I tried to keep up the 6 minute pace but didn’t have it in me and it just hurt. I could hear people right behind me but managed to make it through the second mile without being passed.
I kept thinking this is going to start feeling better, but it didn’t. I can understand feeling pain and expect it in a race, but not at the pace I was running. Second mile split was 6:43. Next time I will remember to warm up for this course.
The last mile I continued to hold off the runners behind me and then at the last 0.1 mile three of them that had been using me to set their pace decided to pass me. I really didn’t care since I figured they weren’t in my age group anyway, but decided I wasn’t going to let anyone else pass me so pushed as hard as I could. No one else passed me and I finished in 20:10 which is a PW for this year. Lat mile was 6:47 and last 0.1, 27 seconds. There was a guy 1 second behind me. He did thank me for pulling him along after we finished.
Not long after I finish, Hugh crosses in 21:39 which is one of the fastest 5Ks he has ever run and a great time for this moderately difficult course. My time was 40 seconds slower than I ran it 2 years ago. Overall though I finished 9th of 132 and 1st of 7 in my age group (35-44). I did feel pretty good that the first 8 were all 24 and younger. The closest person in my age group was 2 minutes behind me.
Hugh finished 17th overall and first in his age group (45 – 54). “Amazingly”, the first 16 people were all 34 and younger except for me. The closest person in his age group was 20 minutes behind him.
My average HR was 165 so I think I gave it a decent effort and it just wasn’t a day to break any records for me.
Results are posted here
Sun- Rock Bridge State Park (Rock Bridge Revenge Course), 12.4 mi, 1:56:13, 9:22/mi
1st loop – 58:47
2nd loop – 57:26
Running: 41.9 mi
Weights: 100 min
YTD Running: 2164.5 mi
November 3 – …
November 10-Cranberry Crawl 5 or 10K
November 17-XC Extreme 4 mile
November 22-Thanksgiving 10 Pie Run 5 or 10K
December 1-Jingle Bell Run 5K
December 8-Cheese & Sauerkraut 10 mile
December 31-First Night 5K
Tues- Dave’s Devil Run, 6.6 mi, 47:48, 7:15/mi
This run felt great after last week’s rest.
Afternoon: Boatman Hill/Oakland with dogs, 8 mi, 1:08:44, 8:35/mi
Ran first 4 mi with dogs.
Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble, 57 min
Wed- Rest
Thurs- MKT – Bridge, 7.8 mi, 1:01:11, 7:51/mi
Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 43 min
Fri- Boatman Hill/Oakland with dogs, 4 mi, 35:23, 8:51/mi
Sat- The Amazing 5K Run, Truman State University, Kirksville, MO
This one turned out to be not too amazing for me, but very amazing for Hugh. Actually, there were some amazing outcomes for both of us in this race that I will mention later.
We arrived about 7:30 to pick up our packets. They had us both registered as Hugh in our different age groups. The temperature was 43 F, but no wind so felt pretty nice. I opted to just wear a long sleeve wicking shirt. Race started sharply at 8 am and director mentioned we had a record turnout. Everyone looked really young.
I lined up right behind the guys in the front row. No one showed up to shoot the cannon this year so it was ready, set, and go. It seemed like several runners took off way too fast so I settled into my own pace trying to keep it at about 6 min. I did pass a few guys that took off too fast. I had the impression that some of these students hadn’t raced a 5K before. Split for the first mile was 6:13.
The last 2 miles have some hills and this always proves to be a challenging course for me. I tried to keep up the 6 minute pace but didn’t have it in me and it just hurt. I could hear people right behind me but managed to make it through the second mile without being passed.
I kept thinking this is going to start feeling better, but it didn’t. I can understand feeling pain and expect it in a race, but not at the pace I was running. Second mile split was 6:43. Next time I will remember to warm up for this course.
The last mile I continued to hold off the runners behind me and then at the last 0.1 mile three of them that had been using me to set their pace decided to pass me. I really didn’t care since I figured they weren’t in my age group anyway, but decided I wasn’t going to let anyone else pass me so pushed as hard as I could. No one else passed me and I finished in 20:10 which is a PW for this year. Lat mile was 6:47 and last 0.1, 27 seconds. There was a guy 1 second behind me. He did thank me for pulling him along after we finished.
Not long after I finish, Hugh crosses in 21:39 which is one of the fastest 5Ks he has ever run and a great time for this moderately difficult course. My time was 40 seconds slower than I ran it 2 years ago. Overall though I finished 9th of 132 and 1st of 7 in my age group (35-44). I did feel pretty good that the first 8 were all 24 and younger. The closest person in my age group was 2 minutes behind me.
Hugh finished 17th overall and first in his age group (45 – 54). “Amazingly”, the first 16 people were all 34 and younger except for me. The closest person in his age group was 20 minutes behind him.
My average HR was 165 so I think I gave it a decent effort and it just wasn’t a day to break any records for me.
Results are posted here
Sun- Rock Bridge State Park (Rock Bridge Revenge Course), 12.4 mi, 1:56:13, 9:22/mi
1st loop – 58:47
2nd loop – 57:26
Running: 41.9 mi
Weights: 100 min
YTD Running: 2164.5 mi
November 3 – …
November 10-Cranberry Crawl 5 or 10K
November 17-XC Extreme 4 mile
November 22-Thanksgiving 10 Pie Run 5 or 10K
December 1-Jingle Bell Run 5K
December 8-Cheese & Sauerkraut 10 mile
December 31-First Night 5K
Sunday, October 21, 2007
10/15 - 10/21 - Rock Bridge Revenge 20K
Mon- Rest
Tues- Rest
Wed- Rest
Thurs- Rain Run (Forum) – 7.6 mi, 59:15, 7:48/mi
Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 40 min
Fri- Rest
Sat- Boatman Hill/Oakland with dogs for first half, 8 mi, 1:14:05, 9:16/mi
Sun- Rock Bridge Revenge
Temps started off in the mid-60s, low-humidity, very windy, and sun. On the way there I realized I didn’t bring any gels so stopped by Wal-Mart and picked up some Sports Beans to use. I ran the 20K (2 loops) which started at 9:00 and the 10K started at 9:20.
Started off going down hill and at a fast pace positioned in 5th place. The trail was in really good shape today so no mud to deal with. At about 2.5 miles I decide to pass a guy ahead of me and as soon as I pass him, he stops running. At about 3 miles is the first water stop and then the grasslands area where it is sunny and a little more wind.
At about 4 miles back into the woods and I can hear someone coming up behind me. I’m really wishing he would pass me. I cross the creek and get one shoe wet. Finally, the guy passes me but I’m not sure if he was the same guy I passed earlier. I’m feeling good but running my own pace so let him run ahead. Some guy out in the woods tells me to stay with him. The last mile is the toughest part of the course with several hills and is my slowest mile of the first loop.
I hit 6 miles at exactly 47 minutes so was around 48-something at the half. I stopped at the water station to make sure I drank a full cup of water. I continued at a faster pace with the downhill at the beginning of the loop. There is no one that I can see behind or ahead of me so it is like I am out there running on my own. The next few miles were decent and felt good but pace had slowed a little. Then the last tough mile which I still felt good. I could finally see the clock and under 1:40 so finished with a nice kick in 1:39:44. Really felt like I could have done another loop.
Splits:
M1-6:50
M2-7:47
M3-7:19
M4-8:02
M5-8:02
M6-8:59 (47:00)
M7-7:33
M8-8:20
M9-7:55
M10-7:51
M11-8:30
M12-9:24 (1:36:34)
M12.4-3:12
Placed 5th overall of 27 runners in the 20K and 1st in my age group of 30 – 39, but was the only runner in that age group. Hugh ran the 10K finishing in 53:17, 18 of 63 and 2nd in age group. I cut over 3 minutes off my time from 2 years ago and he cut almost 2 minutes. The run felt great and very enjoyable. I didn’t feel wiped out like I did in 2005 after the 20K.
I took more rest days than I intended this week since I didn’t manage to run in DC but did a lot of walking. I’m looking forward to increasing mileage again next month so that I can drop the 5 pounds that I seem to have gained while in DC. I have run fewer miles per week since Sept 3 even though I’ve run 3 marathons. My weekly average has been about 40 miles since Sept 3 and was previously averaging 50+.
Running: 28 mi
Weights: 40 min
YTD Running: 2122.6 mi
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)
Tues- Rest
Wed- Rest
Thurs- Rain Run (Forum) – 7.6 mi, 59:15, 7:48/mi
Evening: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble, 40 min
Fri- Rest
Sat- Boatman Hill/Oakland with dogs for first half, 8 mi, 1:14:05, 9:16/mi
Sun- Rock Bridge Revenge
Temps started off in the mid-60s, low-humidity, very windy, and sun. On the way there I realized I didn’t bring any gels so stopped by Wal-Mart and picked up some Sports Beans to use. I ran the 20K (2 loops) which started at 9:00 and the 10K started at 9:20.
Started off going down hill and at a fast pace positioned in 5th place. The trail was in really good shape today so no mud to deal with. At about 2.5 miles I decide to pass a guy ahead of me and as soon as I pass him, he stops running. At about 3 miles is the first water stop and then the grasslands area where it is sunny and a little more wind.
At about 4 miles back into the woods and I can hear someone coming up behind me. I’m really wishing he would pass me. I cross the creek and get one shoe wet. Finally, the guy passes me but I’m not sure if he was the same guy I passed earlier. I’m feeling good but running my own pace so let him run ahead. Some guy out in the woods tells me to stay with him. The last mile is the toughest part of the course with several hills and is my slowest mile of the first loop.
I hit 6 miles at exactly 47 minutes so was around 48-something at the half. I stopped at the water station to make sure I drank a full cup of water. I continued at a faster pace with the downhill at the beginning of the loop. There is no one that I can see behind or ahead of me so it is like I am out there running on my own. The next few miles were decent and felt good but pace had slowed a little. Then the last tough mile which I still felt good. I could finally see the clock and under 1:40 so finished with a nice kick in 1:39:44. Really felt like I could have done another loop.
Splits:
M1-6:50
M2-7:47
M3-7:19
M4-8:02
M5-8:02
M6-8:59 (47:00)
M7-7:33
M8-8:20
M9-7:55
M10-7:51
M11-8:30
M12-9:24 (1:36:34)
M12.4-3:12
Placed 5th overall of 27 runners in the 20K and 1st in my age group of 30 – 39, but was the only runner in that age group. Hugh ran the 10K finishing in 53:17, 18 of 63 and 2nd in age group. I cut over 3 minutes off my time from 2 years ago and he cut almost 2 minutes. The run felt great and very enjoyable. I didn’t feel wiped out like I did in 2005 after the 20K.
I took more rest days than I intended this week since I didn’t manage to run in DC but did a lot of walking. I’m looking forward to increasing mileage again next month so that I can drop the 5 pounds that I seem to have gained while in DC. I have run fewer miles per week since Sept 3 even though I’ve run 3 marathons. My weekly average has been about 40 miles since Sept 3 and was previously averaging 50+.
Running: 28 mi
Weights: 40 min
YTD Running: 2122.6 mi
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)
Sunday, October 14, 2007
Training 10/8 - 10/14 and Baltimore Marathon
Monday - Boatman Hill/Oakland with dogs, 4 mi, 36:56, 9:14/mi
Evening: Weights, upper lean #1 (chest, shoulders, triceps), PT & Wobble, 36 min
Tuesday - Tripp 10K, 6.1 mi, 45:51, 7:31/mi
Wednesday - Rest
Thursday - MKT, 6.6 mi, 53:55, 8:10/mi
Friday - Rest
Saturday - Baltimore Marathon
I arrived at my hotel in Baltimore about 4 pm on Friday afternoon and headed over to the Expo. It was a little confusing picking up the race packet, chip, and shirt since we had to go to 3 separate places that were really far apart. I guess the idea was to get everyone to pass all of the booths. I bought some plain flavored GU for the marathon. I ended up buying 6 since it was the same price as 5. Also, purchased a shirt for Hugh. There were also lots of Under Armour wear since that is the marathon's sponsor but too expensive for me to buy anything. By the time I finished I was ready to eat dinner.
I was planning to eat at Roly Poly but they were closed and every other place I tried nearby so kept walking until finally I found a place called Milton's Grill that looked good. I was starving by now and even though it was a little late I had the Salmon, baked sweet potato, and fries. I was still hungry so had a brownie sundae for dessert. The food, atmosphere and service was really good but more time and money than I intended to spend on dinner.
I headed back to the hotel and decided to go a different way and missed my street in the dark so was walking around trying to get back hoping that I wasn't walking into any bad neighborhoods. Eventually made it but did more walking than I intended to do. I got back to the room and got everything ready to go and went to bed.
I got up at 5:30 after not sleeping well and planned to leave by 6:30 with the marathon starting at 8. I had my pre-race shake and 2 bananas I had purchased on my long walk the night before. I felt wiped out so had some coffee and that seemed to wake me up. It also seemed to get everything moving so several trips to the bathroom before I decided I was ready. I had to be checked out of my room by noon so rather than risk rushing back I had them hold my large bag and checked a smaller bag at the marathon start headquarters. I was just a little worried leaving my bag at the hotel since the desk attendant couldn't open the room they normally lock the bags into.
I ended up arriving at the race headquarters to check my bag at about 6:40 and no waiting at all. I used the bathroom again and then headed over to the start. Still not many people around so I sat down and waited. Then went back to use the bathroom in the stadium. I was impressed no waiting at the bathrooms. No one was lining up in the street to start until about 7:45. I kept on my extra long sleeve shirt. It was about 52F and I was a little chilly. I lined up with the 3:00 pacers which were right behind the few elites running in circles with the special pink numbers.
After a short speech from the mayor and star spangled banner the wheel chair racers started. Then a few minutes later I was running. I didn't feel great but decided to try to stay with the 3 hr pacers. It felt like they were running too fast, but we hit the first mile in 6:59 so not too fast. I tried to keep the pace comfortable but felt like I was pushing it. Legs just didn't feel great yet. I did seem to fly through the water stations compared to other runners and would get ahead of them. I passed a couple of the 3 hr pacers so figured I must be doing okay. The first couple miles was slightly up hill and after mile 4 mostly downhill, and then the course flattened out but still varied some.
Mile 5 was all down and fast at 6:16 and by mile 7, I was feeling good and all miles to this point were under 7 min. Miles 8 - 14 were fairly flat and all under 7 min and still passing a few runners and more 3 hours pacers. I'm thinking these might have been people trying to run in 3 hours but not sure since I never did see them again. I passed the guy dressed as the Dunkin Donut at about mile 10.
I hit 13.1 in 1:28:12, but knew the latter part of the course had some hills but didn't know how much it would slow me down. I had a slight cushion but still was not confident that I could run under 3 hours.
At mile 15 - 20 the course goes mostly up, down a little at 20 -21, and then up again to 22. Most of these miles were over 7 minutes. These hills slowed me down but I was passing other runners so felt good. I thought maybe if the last 4 miles were mostly downhill I might be able to make up a little time.
I didn't feel like I was getting enough water even though I was drinking at every station which was every 2 - 3 miles. At mile 17 a woman that was not part of the water stops offered bottled water so I took one from her. I drank about 3/4 and then dumped the rest down my back. The crowd support along the course was pretty good most of the way with a lot of people at the half. We were also running with relay runners. Half marathoners started at at the 13 mile point so they were not a factor which made the marathon feel smaller.
After conquering the hilly stretch, I had 4 miles to go and some downhill so I was feeling better but took a couple miles to get my speed back. Once I got it back, another slight hill to slow me down again and then a mile to the finish. I sprinted hard to the finish and ran the last mile in 6:57.
Finished in 3:02:07 placing 61st of 2542 and 11th of 312 in male ages 35 - 39. Even though a sub-3 would have been nice, I couldn't be disappointed in this strong finish. I didn't feel like I slowed down more than other runners since I was still passing people in the last mile. The latter hills were definitely a factor since I had speed on downhills and flat.
I felt good at the end, had a bar, water and banana. Picked up my bag and then tried to get more info on my results but their system was down for some reason. I decided to look for a place to eat on the way back to my hotel and the only place I can find open is McDonalds which really didn't appeal to me but I felt like I needed some protein.
I went back to my hotel, gathered my bag and then headed off to DC. My left ankle was a little sore this morning (Sunday), but once I walked around, everything felt much better. Muscle soreness didn't hit until this afternoon after walking around all day.
Splits:
1-6:59, 2-6:52, 3-6:46, 4-6:38, 5-6:16, 6-6:40, 7-6:32, 8-6:25, 9-6:40, 10-6:33, 11-6:51, 12-6:40, 13-6:30, 13.1 - overall time 1:28:12, 14-6:55, 15-7:41, 16-7:11, 17-6:57, 18-6:47, 19-7:12, 20-7:49, 21-7:00, 22-7:37, 23-7:33, 24-6:43, 25-7:56, 26-6:57, 26.2-1:19, 6:57 overall pace
Sunday - Rest (actually walked quite a few miles around DC)
Running: 42.9
Weights: 36 min
YTD Running: 2094.6
October 21-Rock Bridge Revenge
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)
Evening: Weights, upper lean #1 (chest, shoulders, triceps), PT & Wobble, 36 min
Tuesday - Tripp 10K, 6.1 mi, 45:51, 7:31/mi
Wednesday - Rest
Thursday - MKT, 6.6 mi, 53:55, 8:10/mi
Friday - Rest
Saturday - Baltimore Marathon
I arrived at my hotel in Baltimore about 4 pm on Friday afternoon and headed over to the Expo. It was a little confusing picking up the race packet, chip, and shirt since we had to go to 3 separate places that were really far apart. I guess the idea was to get everyone to pass all of the booths. I bought some plain flavored GU for the marathon. I ended up buying 6 since it was the same price as 5. Also, purchased a shirt for Hugh. There were also lots of Under Armour wear since that is the marathon's sponsor but too expensive for me to buy anything. By the time I finished I was ready to eat dinner.
I was planning to eat at Roly Poly but they were closed and every other place I tried nearby so kept walking until finally I found a place called Milton's Grill that looked good. I was starving by now and even though it was a little late I had the Salmon, baked sweet potato, and fries. I was still hungry so had a brownie sundae for dessert. The food, atmosphere and service was really good but more time and money than I intended to spend on dinner.
I headed back to the hotel and decided to go a different way and missed my street in the dark so was walking around trying to get back hoping that I wasn't walking into any bad neighborhoods. Eventually made it but did more walking than I intended to do. I got back to the room and got everything ready to go and went to bed.
I got up at 5:30 after not sleeping well and planned to leave by 6:30 with the marathon starting at 8. I had my pre-race shake and 2 bananas I had purchased on my long walk the night before. I felt wiped out so had some coffee and that seemed to wake me up. It also seemed to get everything moving so several trips to the bathroom before I decided I was ready. I had to be checked out of my room by noon so rather than risk rushing back I had them hold my large bag and checked a smaller bag at the marathon start headquarters. I was just a little worried leaving my bag at the hotel since the desk attendant couldn't open the room they normally lock the bags into.
I ended up arriving at the race headquarters to check my bag at about 6:40 and no waiting at all. I used the bathroom again and then headed over to the start. Still not many people around so I sat down and waited. Then went back to use the bathroom in the stadium. I was impressed no waiting at the bathrooms. No one was lining up in the street to start until about 7:45. I kept on my extra long sleeve shirt. It was about 52F and I was a little chilly. I lined up with the 3:00 pacers which were right behind the few elites running in circles with the special pink numbers.
After a short speech from the mayor and star spangled banner the wheel chair racers started. Then a few minutes later I was running. I didn't feel great but decided to try to stay with the 3 hr pacers. It felt like they were running too fast, but we hit the first mile in 6:59 so not too fast. I tried to keep the pace comfortable but felt like I was pushing it. Legs just didn't feel great yet. I did seem to fly through the water stations compared to other runners and would get ahead of them. I passed a couple of the 3 hr pacers so figured I must be doing okay. The first couple miles was slightly up hill and after mile 4 mostly downhill, and then the course flattened out but still varied some.
Mile 5 was all down and fast at 6:16 and by mile 7, I was feeling good and all miles to this point were under 7 min. Miles 8 - 14 were fairly flat and all under 7 min and still passing a few runners and more 3 hours pacers. I'm thinking these might have been people trying to run in 3 hours but not sure since I never did see them again. I passed the guy dressed as the Dunkin Donut at about mile 10.
I hit 13.1 in 1:28:12, but knew the latter part of the course had some hills but didn't know how much it would slow me down. I had a slight cushion but still was not confident that I could run under 3 hours.
At mile 15 - 20 the course goes mostly up, down a little at 20 -21, and then up again to 22. Most of these miles were over 7 minutes. These hills slowed me down but I was passing other runners so felt good. I thought maybe if the last 4 miles were mostly downhill I might be able to make up a little time.
I didn't feel like I was getting enough water even though I was drinking at every station which was every 2 - 3 miles. At mile 17 a woman that was not part of the water stops offered bottled water so I took one from her. I drank about 3/4 and then dumped the rest down my back. The crowd support along the course was pretty good most of the way with a lot of people at the half. We were also running with relay runners. Half marathoners started at at the 13 mile point so they were not a factor which made the marathon feel smaller.
After conquering the hilly stretch, I had 4 miles to go and some downhill so I was feeling better but took a couple miles to get my speed back. Once I got it back, another slight hill to slow me down again and then a mile to the finish. I sprinted hard to the finish and ran the last mile in 6:57.
Finished in 3:02:07 placing 61st of 2542 and 11th of 312 in male ages 35 - 39. Even though a sub-3 would have been nice, I couldn't be disappointed in this strong finish. I didn't feel like I slowed down more than other runners since I was still passing people in the last mile. The latter hills were definitely a factor since I had speed on downhills and flat.
I felt good at the end, had a bar, water and banana. Picked up my bag and then tried to get more info on my results but their system was down for some reason. I decided to look for a place to eat on the way back to my hotel and the only place I can find open is McDonalds which really didn't appeal to me but I felt like I needed some protein.
I went back to my hotel, gathered my bag and then headed off to DC. My left ankle was a little sore this morning (Sunday), but once I walked around, everything felt much better. Muscle soreness didn't hit until this afternoon after walking around all day.
Splits:
1-6:59, 2-6:52, 3-6:46, 4-6:38, 5-6:16, 6-6:40, 7-6:32, 8-6:25, 9-6:40, 10-6:33, 11-6:51, 12-6:40, 13-6:30, 13.1 - overall time 1:28:12, 14-6:55, 15-7:41, 16-7:11, 17-6:57, 18-6:47, 19-7:12, 20-7:49, 21-7:00, 22-7:37, 23-7:33, 24-6:43, 25-7:56, 26-6:57, 26.2-1:19, 6:57 overall pace
Sunday - Rest (actually walked quite a few miles around DC)
Running: 42.9
Weights: 36 min
YTD Running: 2094.6
October 21-Rock Bridge Revenge
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)
Sunday, October 07, 2007
Training 10/1 - 10/7
Mon- Boatman Hill/Oakland with dogs, 4 mi, 32:50, 8:13/mi
Fast puppies!
Tues- President's Hill, 7.6 mi, 52:14, 6:52/mi
Ran a tempo run after warm-up.
Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT & Wobble, 48 min
Wed- Rest
Thurs- Rock Quarry - 1st half 31:00 (7:57/mi), 2nd half 27:55 (7:09/mi), overall 7.8 mi, 58:55, 7:33/mi
Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 45 min
Fri- Rest
Sat- Boatman Hill/Oakland with dogs, 4 mi, 38:26, 9:36/mi
Took a 45 minute break after run before running the Prathersville Loop.
Prathersville Loop, 12.4 mi, 1:44:34, 8:26/mi
This was a really hot run with a temp around 85F. Tried to run at a comfortable pace and felt strong although pace would have been better if it was cooler. Even with the water I drank every 3 miles I lost 5 lbs.
Sun- Rest – Volunteered for the Columbia Half Marathon Challenge and didn’t get done until after noon. Went home and napped, woke up at 4:30, 87 F outside and finished mowing the yard. I think I needed the rest today worse than a run.
Some fast runs this taper week. Three runs planned this coming week before Baltimore on Saturday. Currently only a 30% chance of rain on Sat. with a low of 53F Friday night and a high of 68F on Saturday. Sounds perfect and more like October.
Running: 35.8 mi
Weights: 93 min
YTD Running: 2051.7 mi
October 13th-Baltimore Marathon
October 21-Rock Bridge Revenge
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)
Fast puppies!
Tues- President's Hill, 7.6 mi, 52:14, 6:52/mi
Ran a tempo run after warm-up.
Evening: Weights, upper bulk #1 (chest, shoulders, triceps), PT & Wobble, 48 min
Wed- Rest
Thurs- Rock Quarry - 1st half 31:00 (7:57/mi), 2nd half 27:55 (7:09/mi), overall 7.8 mi, 58:55, 7:33/mi
Evening: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble, 45 min
Fri- Rest
Sat- Boatman Hill/Oakland with dogs, 4 mi, 38:26, 9:36/mi
Took a 45 minute break after run before running the Prathersville Loop.
Prathersville Loop, 12.4 mi, 1:44:34, 8:26/mi
This was a really hot run with a temp around 85F. Tried to run at a comfortable pace and felt strong although pace would have been better if it was cooler. Even with the water I drank every 3 miles I lost 5 lbs.
Sun- Rest – Volunteered for the Columbia Half Marathon Challenge and didn’t get done until after noon. Went home and napped, woke up at 4:30, 87 F outside and finished mowing the yard. I think I needed the rest today worse than a run.
Some fast runs this taper week. Three runs planned this coming week before Baltimore on Saturday. Currently only a 30% chance of rain on Sat. with a low of 53F Friday night and a high of 68F on Saturday. Sounds perfect and more like October.
Running: 35.8 mi
Weights: 93 min
YTD Running: 2051.7 mi
October 13th-Baltimore Marathon
October 21-Rock Bridge Revenge
October 27-The Amazing 5K Race 22nd Annual Bulldog 5K Run (Kirksville)
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