I feel like I'm recovering very well from Syllamo, but probably still not quite 100%. I tried to redirect some of my energy to other exercise for part of the week. I tentatively have a higher mileage week for the coming week but will just see how I feel. The half marathon on Saturday went surprisingly well after having some serious doubts during the warm-up. I ending up running my second fastest half marathon so can't complain considering what I've been through.
Date: 3/17/2008 8:00 PM
Type: Elliptical
Duration: 20:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: A little recovery to get the blood moving.
Date: 3/17/2008 8:20 PM
Type: Recumbent Bike
Distance: 3.1 miles
Duration: 10:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: More recovery.
Date: 3/18/2008 5:30 AM
Type: Easy
Course: Rain Run - C Route
Distance: 5.4 miles
Duration: 52:36
Pace: 9:45 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 160 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 48° F, Rain
Notes: Ran the C Route and took Forum instead of trail. Ran the last couple miles with Andy P. who also ran 3 Days of Syllamo. Muscles felt good but felt a few pains on the pavement part of the route.
Date: 3/20/2008 5:30 AM
Type: Easy
Course: Jaira's Jaunt - A Route
Distance: 7.1 miles
Duration: 57:33
Pace: 8:07 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 36° F, Sunny
Notes: Started out running with Dan and Josh. Felt good but a little too fast so slowed down to a comfortable pace. Hills were really slow. Much easier run than Tuesday so I must be recovering but still not 100%.
Date: 3/22/2008 9:00 AM
Type: Race
Course: Sedalia Half Marathon
Pre-Race Warm-up: 1 mi - 8:15
Distance: 13.1 miles
Duration: 1:27:54
Pace: 6:43 / mile
Post Race: 3 mi - 25:32, 8:31/mi
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 8/10
Field Placement: 12 / 118 (10.2%)
Age group: 35 – 39
Group Placement: 3
Weather: 38° F, Windy, Partly Cloudy
Notes: Hugh, Dan, and I left Columbia about 7 am and arrived in Sedalia about 8:10. There were quite a few people from Columbia and several of the Long Run Lunatics running the race.
I ran a mile warm-up with Dan and it didn't feel great. After running it, I figured the smartest thing to do would be to take it easy today. The plan for today was to see how the first 2 miles went and then to try running a 6:37 (half marathon pace), 6:50 (marathon) pace, or a 7 minute pace. After the warm-up, I figured I would be lucky if I could hold a 7 minute pace.
I ended up taking my first Accel gel before the start since the package had exploded open on me earlier when I was placing it on my race belt. I had planned to take one at about 4 and 8 miles. Temp at the start was 38F. I wore a short sleeved shirt over another long sleeved and shorts which felt about right other than the wind. I decided to get rid of the gloves I wore during the warm-up. I lined myself up at the start back a few rows from the front since I was just going to hang back and take it easy. Dan and Hugh started off near the front. They were both planning to run their half marathon pace although Dan had mentioned his marathon pace I figured he would run it faster. I started off quite slow and caught up to Hugh in the first mile. I quickly helped him with a GPS problem and went ahead.
I ran the first mile in 7:11 so I was thinking maybe around 7 min miles would be a good pace. This mile felt much better than the warm-up. I continued on at a comfortable pace and am thinking how easy it feels. I can see lots of people ahead of me and spot Dan since he is wearing red quite a ways ahead. He doesn't seem to be getting any closer or further away so figure he must be running his pace. I hit mile 2 in 7:01. I took a little drink at the first water station. I continue and things have started to loosen up and my pace picks up. I then start setting my sights on people to pass. In most races, I start out so fast that I don't pass many people and often get passed so I am enjoying this.
I'm passing people and they are breathing a lot harder than me. I run mile 3 in 6:50 and mile 4 in 6:40. Then I see that Dan is getting closer so decide to catch him. Picked up the pace and ran mile 5 in 6:18 and then caught him. Told him I was feeling better and not sure how long it was going to last. I considered running with him, but was feeling good and momentum kept me going forward. Next, I see Darrin up ahead and he seems to be right on pace for running marathon pace as he had planned and I pass him. At about half way I am at 44 minutes so am thinking I have a chance to run a little faster than last year.
The rest of the race went about the same with a good pace that doesn't feel too hard and I keep passing people. Only if my legs felt better I really think I could have picked up the pace even more. This is an out and back course and is always encouraging to see your friends and other runners on the way back. I took my second gel after the turn around and then some water at the next station.
We had to deal with some wind for some of the course, but could have been worse. For the last 2.5 miles I ran with a girl and we pass back and forth. In the last mile, I pass her and one other guy and then just keep a good pace to the finish. Lungs were feeling great today considering the pace. The legs didn't feel real great so I didn't feel like I should push too hard considering I am not 100% recovered from last weekend.
The end result of this race was much better than expected and totally unexpected. Here are my splits:
M1 - 7:11
M2 - 7:01
M3 - 6:50
M4 - 6:40
M5 - 6:18
M6 - 6:29
M7 - 6:29
M8 - 6:40
M9 - 6:33
M10 - 6:47
M11 - 6:40
M12 - 6:40
M13 - 6:33
M13.1 - 1:01
Finished in 1:27:54 at 6:43/mi which is my second fastest time on this course in 4 years and my second fastest overall half marathon time. I placed 3rd in the 35 - 39 age group. Dan placed 4th in age group at 1:29:16 and it was his first half marathon. Hugh had a tough age group but ended up with a half PR at 1:40:25. Both ran an excellent race.
I will definitely take it easier for the next couple days. Post race legs are feeling sore but I think it is more from running hard today than what I did last weekend. Hugh said he felt sore too.
Sedalia Half Marathon Pictures
Running: 29.6 Mi - 3:51:49
Weights: 40 min
Elliptical: 1 hr 50 min
Recumbent Bike: 10 min
YTD Running: 697.3
April 12-Jay Dix Challenge to Cure 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, March 23, 2008
Monday, March 17, 2008
3 Days of Syllamo
Update - I've posted race photos on my photo site 3 Days of Syllamo Photos.
Race results have been posted 3 Days of Syllamo Results
I placed:
50K - 4:58:55 - 10 of 71
50 mi - 12:17:20 - 10 of 29
20K - 2:35:06 - 23 of 67
Overall - 12:45/mi - 19:51:21
Overall I placed 10 of 26 out of some tough competition, but think I could cut quite a bit of time off if the 50 mi and 20K had gone better for me.
It was so much fun that I think I'll put this one on the calendar for next year. If anyone wants to join me, let me know. You can run any or all of the 3 days.
Day 1 – 50K-
After going to work for 3 hrs, I picked up Jeff and we head
ed to the 3 Days of Syllamo, a 3 day trail running stage race in the Ozark Mountains of Arkansas. We left about 11:30 am, stopping only once at Subway in Rolla for lunch. We made good time and arrived at the packet pick up at 4:30 pm. We could not pick up since the race director was delayed so I went ahead and set up my tent. We waited until 6 pm and Jeff decided that he would pick his up packet in the morning. We then went to find the cabin he was staying with Andy P. and Nicole. I then went to fill up the Prius in Mountain View and then went inside the Wal-Mart to purchase a new air mattress. I had discovered the cap was missing from the one I intended to sleep on. I felt out of place in Wal-Mart and got out as quickly as possible.
I headed back to race headquarters where I was camping. It started to rain just as I was getting the stuff I needed inside the tent. It rained hard with thunder and lightening but at this point I was staying dry. Later, I woke up and noticed water in a couple areas on the tent floor so made sure nothing was in those areas. Up higher on my bed I stayed dry and slept fairly well waking up with the intermittent rain and claps of thunder.
I had set my alarm for 6 am but woke up at 5:30 to use the restroom. I decided to stay up and started eating, hydrating, and getting my gear ready. I ate some bananas, Nature’s Path toaster pastries and a Lean Body shake with instant coffee mixed in. I opted not to have a drop bag for the 50K. When I had everything ready, I then walked around the campground looking for the shower for later and found Allan B.’s car. He was not in it and then found him a few minutes later near the packet pick up. He had arrived at 3 am and slept in his car and then set his tent up before the race. The shirt for this race was unusual. It was a dark gray button down bowling shirt with the race logo.
Andy, Jeff, and Nicole arrived at the race site. I then went to put on my race clothes and Nicole took some pictures. After a brief description of the course and what markings to look for, the race started at 9 am. The temperature was 50F and felt cool, but I opted to wear short sleeves since I would warm up. We were off without any dramatic start. I settled into a pace behind a female. At some point passed her and made a wrong turn but we got back on track quickly. I then got behind and followed her and another guy for awhile. Her name was Ashley and she was a fourth grade teacher from Mt. Baldi, CA. She had run the race last year and this year her husband and a friend were running too. Last year she was the first female finisher.
At some point, the 3 of us veered off the wrong way and soon realized we were off track. Then we saw 2 other runners down below and joined them back on the trail. I stayed with this group and it felt like they were running a little faster than I wanted to run. After we stopped at the next aid station they slowed down. At some point, I was feeling good and taking the lead with everyone in our group following. Ashley and I ended up running with them for about to 22 miles and then one of them dropped back and the other sped way ahead. Ashley stayed behind me and we continued at what seemed like a very steady comfortable pace. Sometimes I would walk a few steps up the hills but was surprised how I kept running up some. This course was quite hilly with rocks and some trees to climb over as well. Every so often we would see some insulation, plywood, tin, or siding that had dropped into the forest from the recent tornados.
My GPS kept working until sometime during mile 28 it lost signal, and got back a little later. We veered off another wrong turn with about 3 miles to go and Ashley noticed the flags way down a hill below so we took a shortest route down the treacherous hill through some brambles. The area through the brambles was the safest to avoid falling down the hill. I was scratched pretty badly on the upper legs and already had some scratches on the lower from earlier encounters.
Several of the creeks we crossed on this course had some very swift moving currents and the rocks were quite slippery. I could feel the current pulling me and would walk at an angle against the water. I managed to avoid falling on the 50K course and only turned my left ankle slightly one time.
As we were running to the end, I told Ashley to go ahead since I really felt like she deserved to place ahead of me. She said we would cross the finish line together. We crossed in 4:58:55. After talking with others, I suspect the course was short by about 1 mi based on my pace for the part where the GPS didn’t work.
This course had some monstrous hills and treacherous terrain, and downed trees which slowed us down at times. Whenever we had down hill, we used to our advantage and picked up the pace trying not to fall over the rocks. The last few miles were a little quicker since we were going down.
Here are my splits:
M1 – 9:02
M2 – 8:27
M3 – 11:54
M4 – 12:29
M5 -10:24
M6 – 9:13
M7 – 9:02
M8 – 10:03
M9 – 11:04
M10 – 9:31
M11 – 9:06
M12 – 9:20
M13 – 9:06
M14 – 9:49
M15 – 10:42
M16 – 12:04
M17 – 9:27
M18 – 13:09
M19 – 9:20
M20 – 9:49
M21 – 8:45
M22 – 11:15
M23 – 9:42
M24 – 9:52
M25 – 11:58
M26- 10:42
M27 – 9:56
M28 – 30 – 23:37
I suspect my GPS was a little short as it usually is on trails so I am calling it 30 miles.
Andy P. finished about 10 min behind me. I then ate some food, drank some Accelerade and went and stood waist deep in the creek with a group of people for some recovery. The water was excruciatingly cold but actually felt good. I then ate some more and prepared my things for the 50 miler and went to shower. At 6 pm they served us meatless pasta with marinara sauce, garlic bread, salad, and Oreo cookie cheesecake. I was eating at a table with 7 of 9 people that were left-handed. At some point, one of the persons got up and a different left-handed person sat down. We wondered if a higher % of ultra runners are left-handed. After dinner, Jeff, Andy, and Nicole headed to their cabin and I headed to higher ground to find a phone signal.
I called Hugh to tell him about the first day and then was getting hungry and in need of some meat so went to KFC and had the buffet. I then headed back to camp, got my things ready and set the alarm for 4 am since the 50 miler would start at 6 am.
Day 2 – 50 miles
It rained, thundered, and there was wind during the night. I did not sleep very well, but managed to get a few hours. Once again, a little water got in my tent. My alarm went off at 4 am and I shut if off and fell back asleep. I woke up at 4:40 am and heard signs of life. Even with the race starting at 6 am, I was the first person to turn in my drop bags at 5 am. Since the course was out and back we could access our bags 4 times. The course which varies from each year had to be changed last week due to too many downed trees on part of the trail.
I was surprised to be walking. I had taken 2 Ibuprofen before bed and 2 when I got up. My left ankle hurt just slightly but once I walked around everything felt good. I did not even notice any muscle soreness. I wasn’t sure what to expect when I started running. I ate the same breakfast as the day before and then dressed for the race. It was 48F but humid so again opted for just a short sleeved shirt.
After a very important pre-race briefing so we would know what trails to follow, we were off in the dark at with our headlamps. We were to follow the trail with the blue blazes and also some different multicolored tape each day. By the time we reached the first aid station at 9.5 miles, it would be light and we could leave our headlamps. The first mile was excruciatingly painful. I decided to start with Ashley since that worked out well the first day. We went up hill for at least a mile and I really wondered if I was going to feel this awful for the entire 50 miles. Once that mile was over I started to feel better, but more of the same kind of hills came sooner rather than later. I realized at some point that I had forgotten to wear my right ankle compression support that I wore the day before. Too late so I hoped everything would be okay.
My GPS only worked for 6 miles. At 6 miles were running right next to rocky cliffs so no way to get a signal. Splits up to this point were M1 – 13:48, M2 – 11:36, M3 – 11:21, M4 – 14:45, M5 – 11:04, M6 – 11:07. I was pretty much staying with Andy P. and Ashley and feeling okay. There were a lot of downed trees on this section and it became very tiring climbing over or going around these trees every few yards in some cases. At mile 9.5 we dropped off our lights and then it started to rain, but stopped in about 15 min. I ran with Ashley and Andy until about mile 22 and then started falling behind. I must have been losing it at this point since I don’t remember a lot of details.
I do remember at some aid station they told us there would be a code word at the 25 mi turn-around. I also noticed I had only drunk one of my small bottles since the last aid station which wasn’t enough water. I started feeling worse and walking up more hills. I remember Ashley yelling back if I was okay and I said I was okay. At this point we were looking for white blazes on trees and it didn’t even look like a trail to me. It looked like someone had dumped rocks everywhere in the woods (not just the trail) and I had to keep looking for the next tree with the white blaze to figure out which direction to go. I was really not looking forward to more than 25 miles to go and likely going them alone. I was craving sugar and took an Accelerade Gel and almost immediately felt better. I had been using several kinds (Hammer, Power Shots, and Power Shot Blocks).
I see Andy P. and Ashley heading back so know I am close to the turn around. Within 10 minutes I am there and head back at 5 hrs 15 min. I drank all of my water on the way back to the aid station. Nicole had volunteered for the 50 miler and she was at this aid station. She filled my bottles and I just kept eating handful after handful of M&Ms and I think a few Gold Fish and drinking several cups of water. I continue on and am thinking if I don’t see Jeff and Allan in the next 20 min, they aren’t going to make the cut off. I see a few people and don’t really remember much of what we said.
At about 6+ hrs?, I get to a tree with a white blaze and am looking around wondering which way to go next. I turn around and Jeff is there. I ask him if he had already turned around which I should have known he hadn’t. I then realize he is coming from the way I need to go. I am also thinking he is going to be close to making the cut off. After this, the M&Ms must have kicked in soon since mentally I am feeling better. Physically, I am having a hard time making myself run especially up any hills. I am feeling like I will be able to finish but it isn’t going to be pretty. I am also peeing a lot and it is now clear.
At 6 hrs, 50 min, I see Allan. The cutoff at the turn around is 7 hrs. I knew there was no way he would make it and asked him what happened. He had missed the pre-race briefing, made a wrong turn, went 4 miles back to the start to look at the map so was behind 8 miles or he would have easily made it. He figured they would pull him off the course. I continued on wondering how long it would take me to finish. Thinking, can I do this in 11 hrs? I keep reminding myself to run when I can. I’m even having a hard time making myself run down hills and had to walk up hills. I hear one of my water bottles drop, look for it, and can’t find it so I move on.
I make it to the 31.5 aid station and pick up some more of my gels and refill my 3 bottles. The next station is at 40.5 miles. I keep thinking in my head how long it will take. I ran the first half at 12:36/mi so I am thinking if I can keep at least a 15 min pace, I would be at 40.5 in 2 hrs 20 min. It takes me a little over 2.5 hrs to go 9 miles. Knowing 11 hrs isn’t going to happen I think 12 hrs might be possible. I then realize 12.5 hrs would be more realistic since I keep falling behind.
The volunteer at 40.5 mi tells me that everyone is saying this is the hardest 50 miler they have ever done. I told her it was my first one and I ran the 50K yesterday. I told her how far I had fallen behind since the turn around but they tell me I am doing great. She had my water bottle I dropped earlier. My bottles have my name on them and someone had given it to an aid station in between. Nicole was there and figured it was mine and they had it for me at this aid station. I didn’t expect I would see it again. They keep offering me all kinds of food. I think the only thing I ate was M&Ms. I verify that I know the course and move on.
At some point I see the photographer in between some rocks and wonder how he got there. I can’t wait to see some of these pictures. Mentally, I’m feeling good but just not able to push my pace. I have reached the section of trail again where there were more fallen trees than usual and now could barely pull myself over or duck myself under them. At about 45 miles, I hear a runner behind me. He says something like he is surprised to see me. It is Pat, a runner from Kansas City. I remembered him from the Berryman Trail last year.
I let him around and then notice myself running again. I notice I am keeping up and things are starting to click. He is talking to me and saying he feels good to be running with a 3 hr marathoner. I am running down hill again, and managing the technical parts quite well. My legs are going over trees again. I’m feeling more like I did for the first 22 miles of the race. He asks if I want to pass him and I told him I needed to stay behind. I needed the motivation. Eventually, the trail starts descending down hill so we know we are getting close to the end. He bangs his knee on one of trees we have to climb over and stops in pain. I wait and we continue on.
We see someone on the hill down and they tell us we are almost there. He says we will finish together and once again I find myself finishing with another runner. I’m sure I would have taken 15 min longer if he hadn’t pulled me along to the finish. We finish in 12:17:20. So after running a fairly decent first half in 12:36 pace, I run the second half in 16:54 pace and as slow as that sounds I was running more than 70% of the time. Average pace was 14:45. I was happy to just have finished my first 50 miler alive after running 30 miles the day before. The course was treacherous and difficult, but overall enjoyable even if not the pace I wanted. And I didn’t get lost on my own for most of the time.
I’m starving and immediately go get some rice, beans, and sausage. I then sat down on the ground and eat near the finish area. I seriously wondered if I could get up, but managed to get up and get another bowl of food. Allan had been pulled off the course but seemed to be doing well. It is getting dark and I decide to forgo the creek and shower, thinking Jeff should finish about the time I get back.
After I get back, he had already finished. He finished a little earlier than I expected and had picked up some time on the second half. He ran it in about 6.5 hrs and it took me 7 hrs after I run the first half in 5:15. He finished before 8 pm so had made the cut off. We are both thinking we are going to be walking the 20K the next day with 6 hrs to finish.
I quickly prepared my stuff after Jeff, Andy, and Nicole went to their cabin. Nicole decided to stay an extra day so she could see us finish. I prepared my stuff for the 20K and went to bed at 9 pm and slept very soundly for 10 hrs and there were no storms during the night.
Day 3 – 20K+
I woke up at 7 am feeling very rested. Again, I had taken 2 Ibuprofen before bed, and 2 when I woke up. I wonder if I will be able to get up. I get up and am actually walking better than the previous morning. The more I walk, the better I am feeling and am thinking I will at least be running today although doubtful it will be very fast.
I eat the same breakfast again as the previous days and start to pack the car for the ride home. We start a little after 9 am and I’m running. I settle into a comfortable pace at about 12-something per mile with a group of 7 including Allan behind me. We are all running and walking the up hills. Eventually, Allan passes me and part of the group pulls ahead and I’m running with the second place female struggling to keep up with her pace. She said that she had run her first 50 miler as well for this stage race.
There is an unmanned aid station at mile 8 but I have plenty of water so keep going. At this point, I’m keeping about an average 12 min per mile pace.
Splits up to this point:
M1 – 13:38
M2 – 12:44
M3 – 11:18
M4 – 10:49
M5 – 12:29
M6 – 11:46
M7 – 11:50
M8 – 14:02
I take an Accelerade Gel and immediately start to feel better. Of all the gels I used for this race, the Accelerade gel which I had not used before really seemed to do something for me.
My pace picked up and I was now running up the hills again. I started to catch and pass people. I caught up to the group Allan was running with and passed them. I caught up to another guy and passed him. I caught up to 2 more people and passed. Although the up hills were really slow, I felt like I was flying fast on the downs.
Before the race, the race director told us the course was 20K-ish. After 12.3 miles, we still weren’t near the finish. Allan had caught back up to me and 2 of the people I passed earlier, passed us on a really technical descent into a creek down some rocks.
I asked Allan if he wanted to pass and he said he didn’t want to miss a chance to finish a race with me. At 13.5 mi on my GPS, we cross the finish together. We made up the mile we lost the first day. Once again, I crossed the finish line with someone. We finished in 2:35:06 at 11:30/mi pace. My final splits were M9 – 11:22, M10 – 9:38, M11 – 10:49, M12 – 9:59, M13 – 10:42, M13.5 – 3:54.
Since I finished all 3 days, I received a finisher’s award which is a hand-carved Ozark Hoot Pipe. The tag says “When yore up in the hills lost and alone, this “tooter: will surely cheer ya. Just take a deep breath; give a hoot on the pipe and somebody’s bound to hear ya.” I think I needed that on Day 2.
Jeff and I drove back to Columbia. He and Andy P. also finished all 3 days but Andy P. placed better than me the second and 3rd day. The 50 miler was also Jeff’s first.
I have no idea how I placed each day or overall for the 3 days since the results have not been posted. My overall time for the 3 days, 93.5 miles was 19:51:21, 12:45/mi. It was my first event of this type, first 50K, and first 50 miler. I ran a trail 60K last fall. I felt like I trained pretty hard but could have been more prepared for hills and done a few longer trail runs. Considering I was injured in January and didn’t feel almost recovered until mid-February, I’m lucky to have finished and finished alive and uninjured. I knew it would be hard but the hills, rocks, climbing over trees, made it at least 10 times harder than I imagined.
I’m recovering nicely, walking (even down stairs). This 3 day event has proven to me that trail running is definitely easier on the joints than running on the road. Mentally, I’m not exhausted and physically I know it could have been much worse. Muscles are a little sore. I felt like I could have even run a few steps today but didn’t. I will try running a little tomorrow and just elliptical today. I gained about 6 lbs which is likely just fluid retention which isn’t uncommon for me even after a road marathon.
My overall impression is that ultra events are always fun events and I enjoyed this one although the second day was the most difficult race I’ve ever run. Things were a littlel out of and beyond my control and mentally I coped with it. Several of the runners remembered me from Berryman and all were very supportive and impressed with those of us doing our first 50 miler after running a 50K. These events are very intimate and everyone treats you like family. Also, they have the best foods at the aid stations.
Before leaving on Sunday, Ashley thanked me for pacing her for the 50K and asked if I was considering a 100 miler yet. I’m not quite ready to commit to that kind of distance at one time but would do a stage race again.
Other Reports:
Ashley Nordell
Carey Smith
David Wakefield
Matt Hart
Andy Pele
Ty Draney
Training Week Pre-Race
Date: 3/10/2008 5:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 38:47
Pace: 9:42 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 1/10
Weather: 41° F, Sunny
Notes: Ran with Bruno, Rusty, and Hugh. Roads dry and clean dogs! Kept the pace very easy.
Date: 3/11/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 44:51
Pace: 7:22 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 23° F, Sunny
Notes: I didn't expect it to be so cold this morning. I didn't want to run too hard today so was glad to hear it was the Tripp 10K course. Dan stayed with me and didn't feel like we ran too hard, but our splits still look pretty fast and overall pace is fast too.
M1 - 8:36
M2 - 7:15
M3 - 7:22
M4 - 7:01
M5 - 6:54
M6 - 6:47
M6.1 - 0:54
Date: 3/11/2008 9:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 20:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 2/10
Date: 3/13/2008 5:30 AM
Type: Tempo
Course: MKT - Dogs
Distance: 5 miles
Duration: 38:20
Pace: 7:40 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 38° F, Sunny
Notes: Ran with Hugh, Dan, Copper, Tanner, Rusty, and Bruno. We thought bringing the dogs would make the run easy, but their competitive nature made their pace faster than normal. I think Bruno's pulling helped ease the effort just a little. The dogs thought it was a race and I could have let Bruno go faster, but didn't.
M1 - 8:07
M2 - 7:48
M3 - 7:50
M4 - 7:26
M5 - 7:10
Date: 3/14/2008 9:00 AM
Type: Race
Course: 3 Days of Syllamo 50K -
Distance: 30 miles
Duration: 4:58:55
Pace: 9:58 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 8/10
Weather: 50° F, Sunny, Partly Cloudy
Date: 3/15/2008 6:10 AM
Type: Race
Course: 3 Days of Syllamo 50 mile
Distance: 50 miles
Duration: 12:17:20
Pace: 14:45 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 3/10, Effort: 10/10
Weather: 48° F, Sunny, Rain, Humid, Partly Cloudy
Date: 3/16/2008 9:10 AM
Type: Race
Course: 3 Days of Syllamo 20K+
Distance: 13.5 miles
Duration: 2:35:06
Pace: 11:30 / mile
Shoe: adidas Supernova
Weight: 153 lb
Misc: Quality: 6/10, Effort: 9/10
Weather: 43° F, Sunny, Partly Cloudy
Running: 108.6 Mi - 21:53:19
Weights: 20 min
YTD Running: 667.7
March 22- Sedalia Half Marathon
April 12-Jay Dix Challenge to Cure 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Race results have been posted 3 Days of Syllamo Results
I placed:
50K - 4:58:55 - 10 of 71
50 mi - 12:17:20 - 10 of 29
20K - 2:35:06 - 23 of 67
Overall - 12:45/mi - 19:51:21
Overall I placed 10 of 26 out of some tough competition, but think I could cut quite a bit of time off if the 50 mi and 20K had gone better for me.
It was so much fun that I think I'll put this one on the calendar for next year. If anyone wants to join me, let me know. You can run any or all of the 3 days.
Day 1 – 50K-After going to work for 3 hrs, I picked up Jeff and we head
ed to the 3 Days of Syllamo, a 3 day trail running stage race in the Ozark Mountains of Arkansas. We left about 11:30 am, stopping only once at Subway in Rolla for lunch. We made good time and arrived at the packet pick up at 4:30 pm. We could not pick up since the race director was delayed so I went ahead and set up my tent. We waited until 6 pm and Jeff decided that he would pick his up packet in the morning. We then went to find the cabin he was staying with Andy P. and Nicole. I then went to fill up the Prius in Mountain View and then went inside the Wal-Mart to purchase a new air mattress. I had discovered the cap was missing from the one I intended to sleep on. I felt out of place in Wal-Mart and got out as quickly as possible.I headed back to race headquarters where I was camping. It started to rain just as I was getting the stuff I needed inside the tent. It rained hard with thunder and lightening but at this point I was staying dry. Later, I woke up and noticed water in a couple areas on the tent floor so made sure nothing was in those areas. Up higher on my bed I stayed dry and slept fairly well waking up with the intermittent rain and claps of thunder.
I had set my alarm for 6 am but woke up at 5:30 to use the restroom. I decided to stay up and started eating, hydrating, and getting my gear ready. I ate some bananas, Nature’s Path toaster pastries and a Lean Body shake with instant coffee mixed in. I opted not to have a drop bag for the 50K. When I had everything ready, I then walked around the campground looking for the shower for later and found Allan B.’s car. He was not in it and then found him a few minutes later near the packet pick up. He had arrived at 3 am and slept in his car and then set his tent up before the race. The shirt for this race was unusual. It was a dark gray button down bowling shirt with the race logo.
Andy, Jeff, and Nicole arrived at the race site. I then went to put on my race clothes and Nicole took some pictures. After a brief description of the course and what markings to look for, the race started at 9 am. The temperature was 50F and felt cool, but I opted to wear short sleeves since I would warm up. We were off without any dramatic start. I settled into a pace behind a female. At some point passed her and made a wrong turn but we got back on track quickly. I then got behind and followed her and another guy for awhile. Her name was Ashley and she was a fourth grade teacher from Mt. Baldi, CA. She had run the race last year and this year her husband and a friend were running too. Last year she was the first female finisher.
At some point, the 3 of us veered off the wrong way and soon realized we were off track. Then we saw 2 other runners down below and joined them back on the trail. I stayed with this group and it felt like they were running a little faster than I wanted to run. After we stopped at the next aid station they slowed down. At some point, I was feeling good and taking the lead with everyone in our group following. Ashley and I ended up running with them for about to 22 miles and then one of them dropped back and the other sped way ahead. Ashley stayed behind me and we continued at what seemed like a very steady comfortable pace. Sometimes I would walk a few steps up the hills but was surprised how I kept running up some. This course was quite hilly with rocks and some trees to climb over as well. Every so often we would see some insulation, plywood, tin, or siding that had dropped into the forest from the recent tornados.
My GPS kept working until sometime during mile 28 it lost signal, and got back a little later. We veered off another wrong turn with about 3 miles to go and Ashley noticed the flags way down a hill below so we took a shortest route down the treacherous hill through some brambles. The area through the brambles was the safest to avoid falling down the hill. I was scratched pretty badly on the upper legs and already had some scratches on the lower from earlier encounters.
Several of the creeks we crossed on this course had some very swift moving currents and the rocks were quite slippery. I could feel the current pulling me and would walk at an angle against the water. I managed to avoid falling on the 50K course and only turned my left ankle slightly one time.
As we were running to the end, I told Ashley to go ahead since I really felt like she deserved to place ahead of me. She said we would cross the finish line together. We crossed in 4:58:55. After talking with others, I suspect the course was short by about 1 mi based on my pace for the part where the GPS didn’t work.
This course had some monstrous hills and treacherous terrain, and downed trees which slowed us down at times. Whenever we had down hill, we used to our advantage and picked up the pace trying not to fall over the rocks. The last few miles were a little quicker since we were going down.
Here are my splits:
M1 – 9:02
M2 – 8:27
M3 – 11:54
M4 – 12:29
M5 -10:24
M6 – 9:13
M7 – 9:02
M8 – 10:03
M9 – 11:04
M10 – 9:31
M11 – 9:06
M12 – 9:20
M13 – 9:06
M14 – 9:49
M15 – 10:42
M16 – 12:04
M17 – 9:27
M18 – 13:09
M19 – 9:20
M20 – 9:49
M21 – 8:45
M22 – 11:15
M23 – 9:42
M24 – 9:52
M25 – 11:58
M26- 10:42
M27 – 9:56
M28 – 30 – 23:37
I suspect my GPS was a little short as it usually is on trails so I am calling it 30 miles.
Andy P. finished about 10 min behind me. I then ate some food, drank some Accelerade and went and stood waist deep in the creek with a group of people for some recovery. The water was excruciatingly cold but actually felt good. I then ate some more and prepared my things for the 50 miler and went to shower. At 6 pm they served us meatless pasta with marinara sauce, garlic bread, salad, and Oreo cookie cheesecake. I was eating at a table with 7 of 9 people that were left-handed. At some point, one of the persons got up and a different left-handed person sat down. We wondered if a higher % of ultra runners are left-handed. After dinner, Jeff, Andy, and Nicole headed to their cabin and I headed to higher ground to find a phone signal.
I called Hugh to tell him about the first day and then was getting hungry and in need of some meat so went to KFC and had the buffet. I then headed back to camp, got my things ready and set the alarm for 4 am since the 50 miler would start at 6 am.
Day 2 – 50 miles
It rained, thundered, and there was wind during the night. I did not sleep very well, but managed to get a few hours. Once again, a little water got in my tent. My alarm went off at 4 am and I shut if off and fell back asleep. I woke up at 4:40 am and heard signs of life. Even with the race starting at 6 am, I was the first person to turn in my drop bags at 5 am. Since the course was out and back we could access our bags 4 times. The course which varies from each year had to be changed last week due to too many downed trees on part of the trail.
I was surprised to be walking. I had taken 2 Ibuprofen before bed and 2 when I got up. My left ankle hurt just slightly but once I walked around everything felt good. I did not even notice any muscle soreness. I wasn’t sure what to expect when I started running. I ate the same breakfast as the day before and then dressed for the race. It was 48F but humid so again opted for just a short sleeved shirt.
After a very important pre-race briefing so we would know what trails to follow, we were off in the dark at with our headlamps. We were to follow the trail with the blue blazes and also some different multicolored tape each day. By the time we reached the first aid station at 9.5 miles, it would be light and we could leave our headlamps. The first mile was excruciatingly painful. I decided to start with Ashley since that worked out well the first day. We went up hill for at least a mile and I really wondered if I was going to feel this awful for the entire 50 miles. Once that mile was over I started to feel better, but more of the same kind of hills came sooner rather than later. I realized at some point that I had forgotten to wear my right ankle compression support that I wore the day before. Too late so I hoped everything would be okay.
My GPS only worked for 6 miles. At 6 miles were running right next to rocky cliffs so no way to get a signal. Splits up to this point were M1 – 13:48, M2 – 11:36, M3 – 11:21, M4 – 14:45, M5 – 11:04, M6 – 11:07. I was pretty much staying with Andy P. and Ashley and feeling okay. There were a lot of downed trees on this section and it became very tiring climbing over or going around these trees every few yards in some cases. At mile 9.5 we dropped off our lights and then it started to rain, but stopped in about 15 min. I ran with Ashley and Andy until about mile 22 and then started falling behind. I must have been losing it at this point since I don’t remember a lot of details.
I do remember at some aid station they told us there would be a code word at the 25 mi turn-around. I also noticed I had only drunk one of my small bottles since the last aid station which wasn’t enough water. I started feeling worse and walking up more hills. I remember Ashley yelling back if I was okay and I said I was okay. At this point we were looking for white blazes on trees and it didn’t even look like a trail to me. It looked like someone had dumped rocks everywhere in the woods (not just the trail) and I had to keep looking for the next tree with the white blaze to figure out which direction to go. I was really not looking forward to more than 25 miles to go and likely going them alone. I was craving sugar and took an Accelerade Gel and almost immediately felt better. I had been using several kinds (Hammer, Power Shots, and Power Shot Blocks).
I see Andy P. and Ashley heading back so know I am close to the turn around. Within 10 minutes I am there and head back at 5 hrs 15 min. I drank all of my water on the way back to the aid station. Nicole had volunteered for the 50 miler and she was at this aid station. She filled my bottles and I just kept eating handful after handful of M&Ms and I think a few Gold Fish and drinking several cups of water. I continue on and am thinking if I don’t see Jeff and Allan in the next 20 min, they aren’t going to make the cut off. I see a few people and don’t really remember much of what we said.
At about 6+ hrs?, I get to a tree with a white blaze and am looking around wondering which way to go next. I turn around and Jeff is there. I ask him if he had already turned around which I should have known he hadn’t. I then realize he is coming from the way I need to go. I am also thinking he is going to be close to making the cut off. After this, the M&Ms must have kicked in soon since mentally I am feeling better. Physically, I am having a hard time making myself run especially up any hills. I am feeling like I will be able to finish but it isn’t going to be pretty. I am also peeing a lot and it is now clear.
At 6 hrs, 50 min, I see Allan. The cutoff at the turn around is 7 hrs. I knew there was no way he would make it and asked him what happened. He had missed the pre-race briefing, made a wrong turn, went 4 miles back to the start to look at the map so was behind 8 miles or he would have easily made it. He figured they would pull him off the course. I continued on wondering how long it would take me to finish. Thinking, can I do this in 11 hrs? I keep reminding myself to run when I can. I’m even having a hard time making myself run down hills and had to walk up hills. I hear one of my water bottles drop, look for it, and can’t find it so I move on.
I make it to the 31.5 aid station and pick up some more of my gels and refill my 3 bottles. The next station is at 40.5 miles. I keep thinking in my head how long it will take. I ran the first half at 12:36/mi so I am thinking if I can keep at least a 15 min pace, I would be at 40.5 in 2 hrs 20 min. It takes me a little over 2.5 hrs to go 9 miles. Knowing 11 hrs isn’t going to happen I think 12 hrs might be possible. I then realize 12.5 hrs would be more realistic since I keep falling behind.
The volunteer at 40.5 mi tells me that everyone is saying this is the hardest 50 miler they have ever done. I told her it was my first one and I ran the 50K yesterday. I told her how far I had fallen behind since the turn around but they tell me I am doing great. She had my water bottle I dropped earlier. My bottles have my name on them and someone had given it to an aid station in between. Nicole was there and figured it was mine and they had it for me at this aid station. I didn’t expect I would see it again. They keep offering me all kinds of food. I think the only thing I ate was M&Ms. I verify that I know the course and move on.
At some point I see the photographer in between some rocks and wonder how he got there. I can’t wait to see some of these pictures. Mentally, I’m feeling good but just not able to push my pace. I have reached the section of trail again where there were more fallen trees than usual and now could barely pull myself over or duck myself under them. At about 45 miles, I hear a runner behind me. He says something like he is surprised to see me. It is Pat, a runner from Kansas City. I remembered him from the Berryman Trail last year.
I let him around and then notice myself running again. I notice I am keeping up and things are starting to click. He is talking to me and saying he feels good to be running with a 3 hr marathoner. I am running down hill again, and managing the technical parts quite well. My legs are going over trees again. I’m feeling more like I did for the first 22 miles of the race. He asks if I want to pass him and I told him I needed to stay behind. I needed the motivation. Eventually, the trail starts descending down hill so we know we are getting close to the end. He bangs his knee on one of trees we have to climb over and stops in pain. I wait and we continue on.
We see someone on the hill down and they tell us we are almost there. He says we will finish together and once again I find myself finishing with another runner. I’m sure I would have taken 15 min longer if he hadn’t pulled me along to the finish. We finish in 12:17:20. So after running a fairly decent first half in 12:36 pace, I run the second half in 16:54 pace and as slow as that sounds I was running more than 70% of the time. Average pace was 14:45. I was happy to just have finished my first 50 miler alive after running 30 miles the day before. The course was treacherous and difficult, but overall enjoyable even if not the pace I wanted. And I didn’t get lost on my own for most of the time.
I’m starving and immediately go get some rice, beans, and sausage. I then sat down on the ground and eat near the finish area. I seriously wondered if I could get up, but managed to get up and get another bowl of food. Allan had been pulled off the course but seemed to be doing well. It is getting dark and I decide to forgo the creek and shower, thinking Jeff should finish about the time I get back.
After I get back, he had already finished. He finished a little earlier than I expected and had picked up some time on the second half. He ran it in about 6.5 hrs and it took me 7 hrs after I run the first half in 5:15. He finished before 8 pm so had made the cut off. We are both thinking we are going to be walking the 20K the next day with 6 hrs to finish.
I quickly prepared my stuff after Jeff, Andy, and Nicole went to their cabin. Nicole decided to stay an extra day so she could see us finish. I prepared my stuff for the 20K and went to bed at 9 pm and slept very soundly for 10 hrs and there were no storms during the night.
Day 3 – 20K+
I woke up at 7 am feeling very rested. Again, I had taken 2 Ibuprofen before bed, and 2 when I woke up. I wonder if I will be able to get up. I get up and am actually walking better than the previous morning. The more I walk, the better I am feeling and am thinking I will at least be running today although doubtful it will be very fast.
I eat the same breakfast again as the previous days and start to pack the car for the ride home. We start a little after 9 am and I’m running. I settle into a comfortable pace at about 12-something per mile with a group of 7 including Allan behind me. We are all running and walking the up hills. Eventually, Allan passes me and part of the group pulls ahead and I’m running with the second place female struggling to keep up with her pace. She said that she had run her first 50 miler as well for this stage race.
There is an unmanned aid station at mile 8 but I have plenty of water so keep going. At this point, I’m keeping about an average 12 min per mile pace.
Splits up to this point:
M1 – 13:38
M2 – 12:44
M3 – 11:18
M4 – 10:49
M5 – 12:29
M6 – 11:46
M7 – 11:50
M8 – 14:02
I take an Accelerade Gel and immediately start to feel better. Of all the gels I used for this race, the Accelerade gel which I had not used before really seemed to do something for me.
My pace picked up and I was now running up the hills again. I started to catch and pass people. I caught up to the group Allan was running with and passed them. I caught up to another guy and passed him. I caught up to 2 more people and passed. Although the up hills were really slow, I felt like I was flying fast on the downs.
Before the race, the race director told us the course was 20K-ish. After 12.3 miles, we still weren’t near the finish. Allan had caught back up to me and 2 of the people I passed earlier, passed us on a really technical descent into a creek down some rocks.
I asked Allan if he wanted to pass and he said he didn’t want to miss a chance to finish a race with me. At 13.5 mi on my GPS, we cross the finish together. We made up the mile we lost the first day. Once again, I crossed the finish line with someone. We finished in 2:35:06 at 11:30/mi pace. My final splits were M9 – 11:22, M10 – 9:38, M11 – 10:49, M12 – 9:59, M13 – 10:42, M13.5 – 3:54.
Since I finished all 3 days, I received a finisher’s award which is a hand-carved Ozark Hoot Pipe. The tag says “When yore up in the hills lost and alone, this “tooter: will surely cheer ya. Just take a deep breath; give a hoot on the pipe and somebody’s bound to hear ya.” I think I needed that on Day 2.
Jeff and I drove back to Columbia. He and Andy P. also finished all 3 days but Andy P. placed better than me the second and 3rd day. The 50 miler was also Jeff’s first.
I have no idea how I placed each day or overall for the 3 days since the results have not been posted. My overall time for the 3 days, 93.5 miles was 19:51:21, 12:45/mi. It was my first event of this type, first 50K, and first 50 miler. I ran a trail 60K last fall. I felt like I trained pretty hard but could have been more prepared for hills and done a few longer trail runs. Considering I was injured in January and didn’t feel almost recovered until mid-February, I’m lucky to have finished and finished alive and uninjured. I knew it would be hard but the hills, rocks, climbing over trees, made it at least 10 times harder than I imagined.
I’m recovering nicely, walking (even down stairs). This 3 day event has proven to me that trail running is definitely easier on the joints than running on the road. Mentally, I’m not exhausted and physically I know it could have been much worse. Muscles are a little sore. I felt like I could have even run a few steps today but didn’t. I will try running a little tomorrow and just elliptical today. I gained about 6 lbs which is likely just fluid retention which isn’t uncommon for me even after a road marathon.
My overall impression is that ultra events are always fun events and I enjoyed this one although the second day was the most difficult race I’ve ever run. Things were a littlel out of and beyond my control and mentally I coped with it. Several of the runners remembered me from Berryman and all were very supportive and impressed with those of us doing our first 50 miler after running a 50K. These events are very intimate and everyone treats you like family. Also, they have the best foods at the aid stations.
Before leaving on Sunday, Ashley thanked me for pacing her for the 50K and asked if I was considering a 100 miler yet. I’m not quite ready to commit to that kind of distance at one time but would do a stage race again.
Other Reports:
Ashley Nordell
Carey Smith
David Wakefield
Matt Hart
Andy Pele
Ty Draney
Training Week Pre-Race
Date: 3/10/2008 5:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 38:47
Pace: 9:42 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 1/10
Weather: 41° F, Sunny
Notes: Ran with Bruno, Rusty, and Hugh. Roads dry and clean dogs! Kept the pace very easy.
Date: 3/11/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 6.1 miles
Duration: 44:51
Pace: 7:22 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 23° F, Sunny
Notes: I didn't expect it to be so cold this morning. I didn't want to run too hard today so was glad to hear it was the Tripp 10K course. Dan stayed with me and didn't feel like we ran too hard, but our splits still look pretty fast and overall pace is fast too.
M1 - 8:36
M2 - 7:15
M3 - 7:22
M4 - 7:01
M5 - 6:54
M6 - 6:47
M6.1 - 0:54
Date: 3/11/2008 9:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 20:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 2/10
Date: 3/13/2008 5:30 AM
Type: Tempo
Course: MKT - Dogs
Distance: 5 miles
Duration: 38:20
Pace: 7:40 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 38° F, Sunny
Notes: Ran with Hugh, Dan, Copper, Tanner, Rusty, and Bruno. We thought bringing the dogs would make the run easy, but their competitive nature made their pace faster than normal. I think Bruno's pulling helped ease the effort just a little. The dogs thought it was a race and I could have let Bruno go faster, but didn't.
M1 - 8:07
M2 - 7:48
M3 - 7:50
M4 - 7:26
M5 - 7:10
Date: 3/14/2008 9:00 AM
Type: Race
Course: 3 Days of Syllamo 50K -
Distance: 30 miles
Duration: 4:58:55
Pace: 9:58 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 8/10
Weather: 50° F, Sunny, Partly Cloudy
Date: 3/15/2008 6:10 AM
Type: Race
Course: 3 Days of Syllamo 50 mile
Distance: 50 miles
Duration: 12:17:20
Pace: 14:45 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 3/10, Effort: 10/10
Weather: 48° F, Sunny, Rain, Humid, Partly Cloudy
Date: 3/16/2008 9:10 AM
Type: Race
Course: 3 Days of Syllamo 20K+
Distance: 13.5 miles
Duration: 2:35:06
Pace: 11:30 / mile
Shoe: adidas Supernova
Weight: 153 lb
Misc: Quality: 6/10, Effort: 9/10
Weather: 43° F, Sunny, Partly Cloudy
Running: 108.6 Mi - 21:53:19
Weights: 20 min
YTD Running: 667.7
March 22- Sedalia Half Marathon
April 12-Jay Dix Challenge to Cure 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, March 09, 2008
3/3/08 - 3/9/08
I guess I can count this week as a taper week since I ran 47 miles (16 less than last week) with only 4 runs and 3 rest days. It sounds like a lot for a week before running over 100 miles but is 5 fewer runs and 1 more rest day that last week. For the few days before the race, I'm planning to run a couple miles Mon, run a good pace Tues, rest on Wed., and run easy Thursday morning 4 - 5 miles. I think I'm tapering enough since I do feel rested even after a very decent pace 22 miles on Saturday and 9 trail miles today.
I'm not feeling sore. I was worried I was getting sick since Thursday my stomach felt queasy, and throat hurt a little. The symptoms never worsened but I didn't feel normal until today so I guess I fought off something.
The latest weather forecast for 3 Days of Syllamo, Mountain View, AR is looking near perfect. A few days ago there was a good chance of rain on Sat., but now the best chance of rain is only on Sun at 20%. Highs will be about 58 F and lows in the upper 30s with partly to mostly cloudy skies, and very little wind. It could rain there on Thursday which could make the trails wet. There's also been a lot of rain there recently so the creeks could be up. I plan to take 3 pairs of trail shoes so should have dry shoes each day.
So far, I'm not stressing too much about this race. Worse case scenario is I would have to end up walking but there seems to be plenty of time to finish - 9 hrs for the 50K, 14 hrs for 50 mi, and 6 hrs for 20K. My plan is to mostly use liquid and gel nutrition. Aid stations will provide Heed - a carbohydrate drink, plus other hot and cold drinks and minimal food. I'm still figuring out what to carry with me, and what to leave at each drop station. The 50K will have a drop at 15 mi. The 50 miles will have drops at 18, 28, and 39 miles.
Once I'm done, Friday and Saturday, I will spend the rest of the day resting, recovering, and eating to prepare for the next day. I have a goal pace in mind and hope to stick with it for the first 2 days. The third day I will use whatever I have left for the 20K. It is really hard to say my pace for sure since I don't know what kind of terrain I am dealing with. I won't commit myself, but my pace will be slower than what I've been training on the trails.
Date: 3/3/2008 7:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 37:00
Weight: 152 lb
Misc: Quality: 9/10, Effort: 6/10
Date: 3/4/2008 5:30 AM
Type: Tempo
Course: Jaira's Jaunt - A Route
Distance: 8 miles
Duration: 57:35
Pace: 7:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 21° F, Sunny
Notes: No snow this morning, but too cold. Started out with a slow warm-up and ran most of the way with Dan, Phil, and Tom. James passed us and we found him doing hill repeats with extra weight on his back on the first hill. I felt okay for this run and then started to feel really good after mile 5. Munashe had caught up to us and James was behind me. I sped up and tried to stay with Munashe but couldn't up the hill on Stadium. Tom did catch me up the hill. Phil caught up to me near the end and I felt good so went another mile up the hill on forum and then down. Dan finished another mile on the trail and wasn't far behind. It was nice to feel good at the end of one of these runs especially with the hills and near tempo pace.
M1 - 8:51
M2 - 7:30
M3 - 7:40
M4 - 7:08
M5 - 6:57
M6 - 6:33
M7 - 6:11
M8 - 6:43
Date: 3/6/2008 5:30 AM
Type: Easy
Course: Grant Run
Distance: 8 miles
Duration: 1:05:35
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 28° F, Sunny
Notes: We were supposed to run loops around the swamp today and do intervals. I couldn't convince myself to run more than the warm-up loop (we weren't allowed to pass the pacers) so took off and did the Grant Run except took the trail back instead of Forum. I stopped running when I got to 8 miles and walked the rest of the way. Didn't feel good until the last couple miles and could have really used a bathroom for most of the run.
M1 - 9:21
M2 - 8:55
M3 - 7:54
M4 - 8:16
M5 - 8:02
M6 - 8:05
M7 - 7:33
M8 - 7:23
Date: 3/6/2008 7:10 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 3/8/2008 6:00 AM
Type: Long
Course: Tayside 22
Distance: 22 miles
Duration: 2:53:57
Pace: 7:55 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 14° F, Sunny, Windy
Notes: Kept pace with Dan and Destiny for entire run. My GPS battery died at 6 mi and then the clip on GPS broke later so guess I was destined to not run with the GPS. It never felt like we were going too fast so was a good run. I carried water and it froze just a little. Temps warmed up to 23 F during the run.
1) 8:49. . . . . . 9) 8:17 . . . . . 16) 7:44
2) 8:18 . . . . . 10) 7:57 . . . . . 17) 7:47
3) 7:57 . . . . . 11) 7:46 . . . . . 18) 7:49
4) 7:49 . . . . . 12) 8:00 . . . . . 19) 7:40
5) 7:54 . . . . . 13) 7:57 . . . . . 20) 7:43
6) 7:44 . . . . . 14) 8:01 . . . . . 21) 7:26
7) 7:47 . . . . . 15) 7:57 . . . . . 22) 7:41
8) 7:46
Date: 3/9/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 9 miles
Duration: 1:24:14
Pace: 9:22 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 50° F, Sunny
Notes: Ran with Dan, Hugh, and Dan H. on the muddy trails. Less muddy than week, but still very slippery. Legs felt really good after yesterday's 22 miles. Ended up getting a little warm and taking off one of my shirts.
m1....9:17
m2...10:03
m3....9:43
m4....9:10
m5....9:29
m6....9:33
m7....8:57
m8....8:56
m9....9:03
Running: 47 Mi - 6:21:21
Weights: 1 hr 18 min
YTD Running: 559.1
March 14 – 16 -3 Days of Syllamo
March 22- Sedalia Half Marathon
April 12-Jay Dix Challenge to Cure 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
I'm not feeling sore. I was worried I was getting sick since Thursday my stomach felt queasy, and throat hurt a little. The symptoms never worsened but I didn't feel normal until today so I guess I fought off something.
The latest weather forecast for 3 Days of Syllamo, Mountain View, AR is looking near perfect. A few days ago there was a good chance of rain on Sat., but now the best chance of rain is only on Sun at 20%. Highs will be about 58 F and lows in the upper 30s with partly to mostly cloudy skies, and very little wind. It could rain there on Thursday which could make the trails wet. There's also been a lot of rain there recently so the creeks could be up. I plan to take 3 pairs of trail shoes so should have dry shoes each day.
So far, I'm not stressing too much about this race. Worse case scenario is I would have to end up walking but there seems to be plenty of time to finish - 9 hrs for the 50K, 14 hrs for 50 mi, and 6 hrs for 20K. My plan is to mostly use liquid and gel nutrition. Aid stations will provide Heed - a carbohydrate drink, plus other hot and cold drinks and minimal food. I'm still figuring out what to carry with me, and what to leave at each drop station. The 50K will have a drop at 15 mi. The 50 miles will have drops at 18, 28, and 39 miles.
Once I'm done, Friday and Saturday, I will spend the rest of the day resting, recovering, and eating to prepare for the next day. I have a goal pace in mind and hope to stick with it for the first 2 days. The third day I will use whatever I have left for the 20K. It is really hard to say my pace for sure since I don't know what kind of terrain I am dealing with. I won't commit myself, but my pace will be slower than what I've been training on the trails.
Date: 3/3/2008 7:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 37:00
Weight: 152 lb
Misc: Quality: 9/10, Effort: 6/10
Date: 3/4/2008 5:30 AM
Type: Tempo
Course: Jaira's Jaunt - A Route
Distance: 8 miles
Duration: 57:35
Pace: 7:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 21° F, Sunny
Notes: No snow this morning, but too cold. Started out with a slow warm-up and ran most of the way with Dan, Phil, and Tom. James passed us and we found him doing hill repeats with extra weight on his back on the first hill. I felt okay for this run and then started to feel really good after mile 5. Munashe had caught up to us and James was behind me. I sped up and tried to stay with Munashe but couldn't up the hill on Stadium. Tom did catch me up the hill. Phil caught up to me near the end and I felt good so went another mile up the hill on forum and then down. Dan finished another mile on the trail and wasn't far behind. It was nice to feel good at the end of one of these runs especially with the hills and near tempo pace.
M1 - 8:51
M2 - 7:30
M3 - 7:40
M4 - 7:08
M5 - 6:57
M6 - 6:33
M7 - 6:11
M8 - 6:43
Date: 3/6/2008 5:30 AM
Type: Easy
Course: Grant Run
Distance: 8 miles
Duration: 1:05:35
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 28° F, Sunny
Notes: We were supposed to run loops around the swamp today and do intervals. I couldn't convince myself to run more than the warm-up loop (we weren't allowed to pass the pacers) so took off and did the Grant Run except took the trail back instead of Forum. I stopped running when I got to 8 miles and walked the rest of the way. Didn't feel good until the last couple miles and could have really used a bathroom for most of the run.
M1 - 9:21
M2 - 8:55
M3 - 7:54
M4 - 8:16
M5 - 8:02
M6 - 8:05
M7 - 7:33
M8 - 7:23
Date: 3/6/2008 7:10 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 3/8/2008 6:00 AM
Type: Long
Course: Tayside 22
Distance: 22 miles
Duration: 2:53:57
Pace: 7:55 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 14° F, Sunny, Windy
Notes: Kept pace with Dan and Destiny for entire run. My GPS battery died at 6 mi and then the clip on GPS broke later so guess I was destined to not run with the GPS. It never felt like we were going too fast so was a good run. I carried water and it froze just a little. Temps warmed up to 23 F during the run.
1) 8:49. . . . . . 9) 8:17 . . . . . 16) 7:44
2) 8:18 . . . . . 10) 7:57 . . . . . 17) 7:47
3) 7:57 . . . . . 11) 7:46 . . . . . 18) 7:49
4) 7:49 . . . . . 12) 8:00 . . . . . 19) 7:40
5) 7:54 . . . . . 13) 7:57 . . . . . 20) 7:43
6) 7:44 . . . . . 14) 8:01 . . . . . 21) 7:26
7) 7:47 . . . . . 15) 7:57 . . . . . 22) 7:41
8) 7:46
Date: 3/9/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 9 miles
Duration: 1:24:14
Pace: 9:22 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 50° F, Sunny
Notes: Ran with Dan, Hugh, and Dan H. on the muddy trails. Less muddy than week, but still very slippery. Legs felt really good after yesterday's 22 miles. Ended up getting a little warm and taking off one of my shirts.
m1....9:17
m2...10:03
m3....9:43
m4....9:10
m5....9:29
m6....9:33
m7....8:57
m8....8:56
m9....9:03
Running: 47 Mi - 6:21:21
Weights: 1 hr 18 min
YTD Running: 559.1
March 14 – 16 -3 Days of Syllamo
March 22- Sedalia Half Marathon
April 12-Jay Dix Challenge to Cure 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, March 02, 2008
2/25/08 - 3/2/08
This week I intended to cut back to 50 miles. I ended up running 63.1 miles on 9 runs with 2 days off. Three of the runs were easy 4 mile dog runs so I'm okay with the increase. Next week, the plan was originally 37 miles, but I'm thinking low-40s would be more realistic. I will also take off 2 - 3 days so should be a good taper. Then I will just run 2 times the next week before 3 Days of Syllamo and hope I'm ready.
I learned this week that it probably isn't a good idea for me to run a 5K after a long run. Although it was good training, I'd prefer to have a good 5K time and then run long after.
Date: 2/25/2008 8:15 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 40:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/25/2008 9:00 PM
Type: Interval
Course: Treadmill
Distance: 4.5 miles
Duration: 31:59
Pace: 7:07 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 9/10
Notes: For some reason (could be the stress at work?) I felt like doing an interval workout and haven't done any kind of intervals since track night last year. I ran 1/2 mi warmup, plus 5 half mile intervals at 6:31 pace with 1/4 mi recoveries, plus 1/2 mi cool down. No way that I would have ever felt like doing this last year after doing 2 long runs, let alone one on the weekend.
Felt really strong so maybe I will want to do this again? I did feel a little nauseous though after having a post workout meal. I often get that feeling if I eat too soon after a really hard workout.
Date: 2/26/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 7.5 miles
Duration: 51:25
Pace: 6:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Weather: 31° F, Windy
Notes: Excellent run at a crazy pace with Dan and Josh. Josh pulled ahead of us at about 5 mi. Then Dan ahead pulled ahead of me. Before Forum, I felt like I was about spent, but managed to keep Dan in my sights. I caught up to both on the downhill at the end. I was going so fast, I didn't want to slow down and passed them. Even though it was a hard effort felt good and probably needed a hard run like this. Definitely should help my speed to push like this.
M1 - 7:10
M2 -7:19
M3 - 6:43
M4 - 6:35
M5 - 6:54
M6 - 6:33
M7 - 7:05
M7.5 - 3:05 (going really fast down hill at the end)
Date: 2/28/2008 5:30 AM
Type: Easy
Course: Grant Run
Distance: 6 miles
Duration: 45:03
Pace: 7:31 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 6/10
Notes: New run course today was a little short, but a good down and up on Chapel Hill Rd. Ran with Dan and felt pretty easy at 7:31 average pace.
M1 - 7:57
M2 - 7:15
M3 - 7:23
M4 - 7:26
M5 - 7:37
M6 - 7:25
Date: 2/28/2008 5:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 34:13
Pace: 8:34 / mile
Shoe: Mizuno Wave Rider
Weight: 153 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 36° F
Notes: Ran with Hugh and dogs. Roads were muddy and the dogs had to be hosed off. Bruno's collar slipped off when were distracted by some other dogs, but he came back when called. He never would let up on the pace.
Date: 2/28/2008 9:40 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 35:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 3/1/2008 5:00 AM
Type: Long
Course: Bear Creek 15
Distance: 15 miles
Duration: 1:55:31
Pace: 7:43 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran first 8 with Dan, Destiny, John, and Aaron. Dan cut off to the Bear Creek trail on Blue Ridge. The rest of us continued on course. Miles 11 - 12 were really fast since John picked up the pace to run a couple intervals. Destiny kept on her pace. John ran back home after 12 and I continued to the finish with Aaron who was going to run a few more. Run felt good but those 2 fast miles and the hill after really took a lot out of me. I seemed to recover pretty well on the hill and from the splits doesn't look like it slowed us that much. This was actually a pretty challenging course and we didn't get lost on this new route.
M1 - 8:47
M2 - 8:05
M3 - 8:02
M4 - 7:51
M5 - 7:47
M6 - 7:55
M7 - 7:58
M8 - 7:54
M9 - 7:44
M10 - 7:23
M11 - 7:01
M12 - 6:47
M13 - 7:37
M14 - 7:23
M15 - 7:15
Date: 3/1/2008 9:00 AM
Type: Race
Course: Run with the Eagles 5K
Distance: 3.1 miles
Duration: 20:56
Pace: 6:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 8/10
Field Placement: 6 / 44 (13.6%)
Age group: 30 – 39
Group Placement: 4 / 8 (50%)
Weather: 42° F, Sunny
Notes: After finishing my 15 mi and Dan S. 13 mi, we headed to the 5K at 8 am which started at 9 am. I had a couple recovery drinks, energy drink, and gel and felt okay, but didn't expect to set any PRs since I had run a challenging 15 mi course at 7:42 pace. Hugh arrived shortly after we got there. He did the sensible thing and didn't run before the 5K. Dan H. was also there and had run the course as a warm-up. I was feeling cold even though it had warmed up at least 10 degrees to about 40F. I often feel cold after a long run so I guess this is normal.
The course started on a sidewalk and I felt pretty good and even like I wanted to go faster, but it was too hard to get around so stayed back. There were 2 guys way in the lead and 4 of us, including Dan, running together. I wasn't sure whether to just stay in the group or pick up the pace. I felt good at this point and decided to pick up a little since there was room to get around, but 2 of them passed me soon. My first mile was 6:25 which was nothing great for me. The trail was a little rough too, but not too bad. At the turn around we see Dan H. and Hugh running together.
Dan S. was near behind at the turn around and passed me shortly. I wasn't feeling great anymore and decided to try to stay behind and keep him in my sights. At mile 2 my split was 6:33. Dan was catching up to another guy and I kept thinking he was going to pass him. There were a couple hills in the last mile that really slowed me down along with already being fatigued. Mile 3 was 7:12. I could see the finish and noticed the guy behind Dan so he had been able to pass near the end and beat him by 2 seconds. My last 0.1 mi was 46 sec and I was happy to be done with a total time of 20:56, about 2 min slower than I normally run a 5K.
Considering running this race at 6:46 pace after running 15 mi, I felt I had accomplished my goal of running a hard 3 miles at the end of a long run. My age group was 30-39 and placed 6th overall and 4th in my age group but they were only giving hardware to 2nd place so even with fresh legs, I doubt I would have had a chance other than a faster time. Hugh and Dan H. both placed 2nd in their age groups. Hugh's name was drawn for a cake or pie from the Skyline cafe and Dan S. won a BBQ set. This was a fun first time event and would definitely do again, but without the 15 mi run first.
Date: 3/1/2008 12:30 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:46
Pace: 9:12 / mile
Shoe: Mizuno Wave Rider
Weight: 153 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 62° F, Sunny
Notes: Ran with Hugh, Rusty, and Bruno. Roads were a mess so had to clean the dogs again. I wasn't gong to run more today, but felt like an easy run wouldn't hurt me. It was nice and actually got warm enough while out to run without a shirt.
Date: 3/2/2008 7:30 AM
Type: Easy
Course: Rock Fork Conservation - Dog Run
Distance: 4 miles
Duration: 39:14
Pace: 9:49 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 5/10
Notes: Woke up at 7 am and too nice to go back to sleep so took the dogs for a run with Hugh. The trail was a little rough and muddy, but not any worse than the gravel roads.
Date: 3/2/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15 miles
Duration: 2:26:46
Pace: 9:48 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 77° F, Windy, Humid, Partly Cloudy
Notes: Ran first 5.6 on Gans Creek side with Hugh and Dan. Hugh had enough of the muddy trails then finished his run on the roads. Ran with Dan for 9.4 miles on Deer Run Loop. Temps were warm enough for no shirt. Trails were very muddy. It was still an enjoyable run and we were thoroughly muddy. Carrying water might have been a good idea today. My face was quite salty when we finished. We then went to Grinders for dinner wearing our mud and had dessert at Andy's Frozen Custard.
m1 10:57
m2 10:58
m3 10:03
m4 10:40
m5 11:31 (walked up the hill)
m6 9:57
m7 9:01
m8 9:59
m9 9:19
m10 8:58
m11 9:53
m12 8:45
m13 9:05
m14 9:00
m15 8:38
Running: 62.3 Mi - 8:41:53
Weights: 1 hr 15 min
YTD Running: 512.1
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
I learned this week that it probably isn't a good idea for me to run a 5K after a long run. Although it was good training, I'd prefer to have a good 5K time and then run long after.
Date: 2/25/2008 8:15 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 40:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/25/2008 9:00 PM
Type: Interval
Course: Treadmill
Distance: 4.5 miles
Duration: 31:59
Pace: 7:07 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 9/10
Notes: For some reason (could be the stress at work?) I felt like doing an interval workout and haven't done any kind of intervals since track night last year. I ran 1/2 mi warmup, plus 5 half mile intervals at 6:31 pace with 1/4 mi recoveries, plus 1/2 mi cool down. No way that I would have ever felt like doing this last year after doing 2 long runs, let alone one on the weekend.
Felt really strong so maybe I will want to do this again? I did feel a little nauseous though after having a post workout meal. I often get that feeling if I eat too soon after a really hard workout.
Date: 2/26/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 7.5 miles
Duration: 51:25
Pace: 6:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 9/10
Weather: 31° F, Windy
Notes: Excellent run at a crazy pace with Dan and Josh. Josh pulled ahead of us at about 5 mi. Then Dan ahead pulled ahead of me. Before Forum, I felt like I was about spent, but managed to keep Dan in my sights. I caught up to both on the downhill at the end. I was going so fast, I didn't want to slow down and passed them. Even though it was a hard effort felt good and probably needed a hard run like this. Definitely should help my speed to push like this.
M1 - 7:10
M2 -7:19
M3 - 6:43
M4 - 6:35
M5 - 6:54
M6 - 6:33
M7 - 7:05
M7.5 - 3:05 (going really fast down hill at the end)
Date: 2/28/2008 5:30 AM
Type: Easy
Course: Grant Run
Distance: 6 miles
Duration: 45:03
Pace: 7:31 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 6/10
Notes: New run course today was a little short, but a good down and up on Chapel Hill Rd. Ran with Dan and felt pretty easy at 7:31 average pace.
M1 - 7:57
M2 - 7:15
M3 - 7:23
M4 - 7:26
M5 - 7:37
M6 - 7:25
Date: 2/28/2008 5:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 34:13
Pace: 8:34 / mile
Shoe: Mizuno Wave Rider
Weight: 153 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 36° F
Notes: Ran with Hugh and dogs. Roads were muddy and the dogs had to be hosed off. Bruno's collar slipped off when were distracted by some other dogs, but he came back when called. He never would let up on the pace.
Date: 2/28/2008 9:40 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 35:00
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 3/1/2008 5:00 AM
Type: Long
Course: Bear Creek 15
Distance: 15 miles
Duration: 1:55:31
Pace: 7:43 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran first 8 with Dan, Destiny, John, and Aaron. Dan cut off to the Bear Creek trail on Blue Ridge. The rest of us continued on course. Miles 11 - 12 were really fast since John picked up the pace to run a couple intervals. Destiny kept on her pace. John ran back home after 12 and I continued to the finish with Aaron who was going to run a few more. Run felt good but those 2 fast miles and the hill after really took a lot out of me. I seemed to recover pretty well on the hill and from the splits doesn't look like it slowed us that much. This was actually a pretty challenging course and we didn't get lost on this new route.
M1 - 8:47
M2 - 8:05
M3 - 8:02
M4 - 7:51
M5 - 7:47
M6 - 7:55
M7 - 7:58
M8 - 7:54
M9 - 7:44
M10 - 7:23
M11 - 7:01
M12 - 6:47
M13 - 7:37
M14 - 7:23
M15 - 7:15
Date: 3/1/2008 9:00 AM
Type: Race
Course: Run with the Eagles 5K
Distance: 3.1 miles
Duration: 20:56
Pace: 6:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 8/10
Field Placement: 6 / 44 (13.6%)
Age group: 30 – 39
Group Placement: 4 / 8 (50%)
Weather: 42° F, Sunny
Notes: After finishing my 15 mi and Dan S. 13 mi, we headed to the 5K at 8 am which started at 9 am. I had a couple recovery drinks, energy drink, and gel and felt okay, but didn't expect to set any PRs since I had run a challenging 15 mi course at 7:42 pace. Hugh arrived shortly after we got there. He did the sensible thing and didn't run before the 5K. Dan H. was also there and had run the course as a warm-up. I was feeling cold even though it had warmed up at least 10 degrees to about 40F. I often feel cold after a long run so I guess this is normal.
The course started on a sidewalk and I felt pretty good and even like I wanted to go faster, but it was too hard to get around so stayed back. There were 2 guys way in the lead and 4 of us, including Dan, running together. I wasn't sure whether to just stay in the group or pick up the pace. I felt good at this point and decided to pick up a little since there was room to get around, but 2 of them passed me soon. My first mile was 6:25 which was nothing great for me. The trail was a little rough too, but not too bad. At the turn around we see Dan H. and Hugh running together.
Dan S. was near behind at the turn around and passed me shortly. I wasn't feeling great anymore and decided to try to stay behind and keep him in my sights. At mile 2 my split was 6:33. Dan was catching up to another guy and I kept thinking he was going to pass him. There were a couple hills in the last mile that really slowed me down along with already being fatigued. Mile 3 was 7:12. I could see the finish and noticed the guy behind Dan so he had been able to pass near the end and beat him by 2 seconds. My last 0.1 mi was 46 sec and I was happy to be done with a total time of 20:56, about 2 min slower than I normally run a 5K.
Considering running this race at 6:46 pace after running 15 mi, I felt I had accomplished my goal of running a hard 3 miles at the end of a long run. My age group was 30-39 and placed 6th overall and 4th in my age group but they were only giving hardware to 2nd place so even with fresh legs, I doubt I would have had a chance other than a faster time. Hugh and Dan H. both placed 2nd in their age groups. Hugh's name was drawn for a cake or pie from the Skyline cafe and Dan S. won a BBQ set. This was a fun first time event and would definitely do again, but without the 15 mi run first.
Date: 3/1/2008 12:30 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:46
Pace: 9:12 / mile
Shoe: Mizuno Wave Rider
Weight: 153 lb
Misc: Quality: 7/10, Effort: 5/10
Weather: 62° F, Sunny
Notes: Ran with Hugh, Rusty, and Bruno. Roads were a mess so had to clean the dogs again. I wasn't gong to run more today, but felt like an easy run wouldn't hurt me. It was nice and actually got warm enough while out to run without a shirt.
Date: 3/2/2008 7:30 AM
Type: Easy
Course: Rock Fork Conservation - Dog Run
Distance: 4 miles
Duration: 39:14
Pace: 9:49 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 153 lb
Misc: Quality: 7/10, Effort: 5/10
Notes: Woke up at 7 am and too nice to go back to sleep so took the dogs for a run with Hugh. The trail was a little rough and muddy, but not any worse than the gravel roads.
Date: 3/2/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15 miles
Duration: 2:26:46
Pace: 9:48 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 153 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 77° F, Windy, Humid, Partly Cloudy
Notes: Ran first 5.6 on Gans Creek side with Hugh and Dan. Hugh had enough of the muddy trails then finished his run on the roads. Ran with Dan for 9.4 miles on Deer Run Loop. Temps were warm enough for no shirt. Trails were very muddy. It was still an enjoyable run and we were thoroughly muddy. Carrying water might have been a good idea today. My face was quite salty when we finished. We then went to Grinders for dinner wearing our mud and had dessert at Andy's Frozen Custard.
m1 10:57
m2 10:58
m3 10:03
m4 10:40
m5 11:31 (walked up the hill)
m6 9:57
m7 9:01
m8 9:59
m9 9:19
m10 8:58
m11 9:53
m12 8:45
m13 9:05
m14 9:00
m15 8:38
Running: 62.3 Mi - 8:41:53
Weights: 1 hr 15 min
YTD Running: 512.1
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, February 24, 2008
2/18/08 - 2/24/08
I cut the mileage back again this week and met my goal of 55 miles. I took 3 days off so ran a little extra on my Sunday trail run to make up for it. I had intended to run on Friday but it just didn't happen. It was a challenging/stressful week at work with 1 of my 2 employees gone Wed. and Thurs. and then both gone Fri. So
much for catching up on my work. I really needed to run more to run off the stress.
Dan was asking me today when I start tapering for 3 Days of Syllamo and I realized it is only 19 days. Although I have a plan to cut back the miles, I really don't know if it the right way to taper for a multi-day race. I'm just not sure what I'm supposed to be doing. I have consecutive long runs planned for this week and the following week, just shorter runs on the weekend. The next week is the race which starts on Friday. Hopefully this will be enough.
I found out yesterday that Allan B. is running Syllamo so there will be at least 3 other runners that I know running it. I had mentioned the race to him last weekend and he went home and signed up! He also signed up for the Berryman 50 miler.
Date: 2/18/2008 8:00 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/19/2008 5:30 AM
Type: Hill
Course: Dreier Dirty Dozen - A Route
Distance: 9.4 miles
Duration: 1:09:25
Pace: 7:24 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 12° F, Sunny, Windy
Notes: Started out with Dan and Brad. Brad went ahead of us and somewhere we made a wrong turn on a dead end that had a connection to the MKT. We took a left and ran on the trail to Providence. Ended up being 0.1 mi longer than usual for this course. Felt good, but the hill up Stadium was tough after running all of the other hills. Bitterly cold and unpleasant wind on Stadium too.
M1 - 8:12
M2 - 7:15
M3 - 7:30
M4 - 7:05
M5 - 7:15
M6 - 7:26
M7 - 7:12
M8 - 7:05
M9 - 7:15
M9.4 - 3:09
Date: 2/19/2008 9:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 32:02
Pace: 8:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/21/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 56:40
Pace: 7:16 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 8/10
Weather: 16° F, Windy
Notes: Sleet and ice on the trail. No sleet while running though. Legs felt a little dead today and I was too warm. Kept pushing the pace with Dan although we were passed by Tony and Mike.
M1- 7:58
M2 - 7:08
M3 - 6:59
M4 - 7:15
M5 - 6:57
M6 - 7:12
M7 - 7:08
M7.8 - 6:01
Date: 2/22/2008 8:50 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 46:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/23/2008 7:15 AM
Type: Long
Course: Country Woods to Old 63
Distance: 18 miles
Duration: 2:24:24
Pace: 8:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 29° F, Sunny
Notes: Ended up running this one alone. Everyone else either ran shorter or slower pace. Considering the some of the road and sidewalk conditions, trail portion, and a few hills, this was not a bad pace. I had to take a bathroom break at mile 6 but other than that I felt good the rest of the run. I really felt like I needed to run it fast after a frustrating work week. The last 4 miles were really consistent and could have run the last 2 faster if not for the snow on trail. I likely ran 18.2 mi. Everyone else had 18 on GPS and I had 17.8 so ran a lap and a half around parking lot.
M1 - 9:30 (trail)
M2 - 8:27 (trail)
M3 - 8:12
M4 - 7:30
M5 - 7:58
M6 - 8:06
M7 - 7:44 (post bathroom break)
M8 - 7:40
M9 - 8:02
M10 - 7:22 (down hill Old 63)
M11 - 8:12 (up hill Old 63)
M12 - 8:02
M13 - 8:13 (up hill Walnut)
M14 - 8:20 (snow on sidewalk on College)
M15 - 7:44
M16 - 7:44
M17 - 7:47
M18 - 7:47
Date: 2/24/2008 2:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 16 miles
Duration: 2:27:43
Pace: 9:14 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 37° F, Overcast
Notes: After digging a 57 foot trench in the yard yesterday to bury a wire after my 18 mi run, I wasn't sure how I'd feel today. I figured my lower back would be really sore, but it felt fine and legs felt good too. Getting to the run proved to be a little challenging. I was supposed to meet Dan at 2 pm. I left early and then realized I forgot my GPS so went back. Next, the add fuel light comes on so I have to stop to fill up the car. I would have called Dan on the cell phone, but I accidentally washed it yesterday and the microphone isn't working at the moment. At the gas station neither pump where I was parked would read my credit card so I had to go inside to pay. I was going to call on the pay phone, but the coin slot was jammed! I get there about 15 min late and was thankful he had waited on me.
It snowed last night, but was about 37F when we started so the trails were a little sloppy. I had signal with my GPS right before starting and then it stopped and never got a signal again. Ran on the Gans creek side first and I set the pace without my GPS for 7 miles. Dan set the pace for the last 9 miles on the Deer Run loop. I felt pretty good and overall a decent pace considering the conditions. Probably would not have been that fast on my own. Always good to have someone to help push the pace.
M1 - 9:52
M2 - 9:08
M3 - 9:02
M4 - 10:25
M5 - 9:18
M6 - 9:44
M7 - 8:45
M8 - 8:48
M9 - 9:34
M10 - 9:07
M11 - 9:00
M12 - 9:17
M13 - 8:54
M14 - 8:48
M15 - 9:04
M16 - 8:52
Running: 55.2.3 Mi - 7:30:14
Weights: 1 hr 28 min
YTD Running: 449.0
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
much for catching up on my work. I really needed to run more to run off the stress.
Dan was asking me today when I start tapering for 3 Days of Syllamo and I realized it is only 19 days. Although I have a plan to cut back the miles, I really don't know if it the right way to taper for a multi-day race. I'm just not sure what I'm supposed to be doing. I have consecutive long runs planned for this week and the following week, just shorter runs on the weekend. The next week is the race which starts on Friday. Hopefully this will be enough.
I found out yesterday that Allan B. is running Syllamo so there will be at least 3 other runners that I know running it. I had mentioned the race to him last weekend and he went home and signed up! He also signed up for the Berryman 50 miler.
Date: 2/18/2008 8:00 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 42:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/19/2008 5:30 AM
Type: Hill
Course: Dreier Dirty Dozen - A Route
Distance: 9.4 miles
Duration: 1:09:25
Pace: 7:24 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 12° F, Sunny, Windy
Notes: Started out with Dan and Brad. Brad went ahead of us and somewhere we made a wrong turn on a dead end that had a connection to the MKT. We took a left and ran on the trail to Providence. Ended up being 0.1 mi longer than usual for this course. Felt good, but the hill up Stadium was tough after running all of the other hills. Bitterly cold and unpleasant wind on Stadium too.
M1 - 8:12
M2 - 7:15
M3 - 7:30
M4 - 7:05
M5 - 7:15
M6 - 7:26
M7 - 7:12
M8 - 7:05
M9 - 7:15
M9.4 - 3:09
Date: 2/19/2008 9:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 32:02
Pace: 8:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/21/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 56:40
Pace: 7:16 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 154 lb
Misc: Quality: 7/10, Effort: 8/10
Weather: 16° F, Windy
Notes: Sleet and ice on the trail. No sleet while running though. Legs felt a little dead today and I was too warm. Kept pushing the pace with Dan although we were passed by Tony and Mike.
M1- 7:58
M2 - 7:08
M3 - 6:59
M4 - 7:15
M5 - 6:57
M6 - 7:12
M7 - 7:08
M7.8 - 6:01
Date: 2/22/2008 8:50 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 46:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/23/2008 7:15 AM
Type: Long
Course: Country Woods to Old 63
Distance: 18 miles
Duration: 2:24:24
Pace: 8:02 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange #2)
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 29° F, Sunny
Notes: Ended up running this one alone. Everyone else either ran shorter or slower pace. Considering the some of the road and sidewalk conditions, trail portion, and a few hills, this was not a bad pace. I had to take a bathroom break at mile 6 but other than that I felt good the rest of the run. I really felt like I needed to run it fast after a frustrating work week. The last 4 miles were really consistent and could have run the last 2 faster if not for the snow on trail. I likely ran 18.2 mi. Everyone else had 18 on GPS and I had 17.8 so ran a lap and a half around parking lot.
M1 - 9:30 (trail)
M2 - 8:27 (trail)
M3 - 8:12
M4 - 7:30
M5 - 7:58
M6 - 8:06
M7 - 7:44 (post bathroom break)
M8 - 7:40
M9 - 8:02
M10 - 7:22 (down hill Old 63)
M11 - 8:12 (up hill Old 63)
M12 - 8:02
M13 - 8:13 (up hill Walnut)
M14 - 8:20 (snow on sidewalk on College)
M15 - 7:44
M16 - 7:44
M17 - 7:47
M18 - 7:47
Date: 2/24/2008 2:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 16 miles
Duration: 2:27:43
Pace: 9:14 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 37° F, Overcast
Notes: After digging a 57 foot trench in the yard yesterday to bury a wire after my 18 mi run, I wasn't sure how I'd feel today. I figured my lower back would be really sore, but it felt fine and legs felt good too. Getting to the run proved to be a little challenging. I was supposed to meet Dan at 2 pm. I left early and then realized I forgot my GPS so went back. Next, the add fuel light comes on so I have to stop to fill up the car. I would have called Dan on the cell phone, but I accidentally washed it yesterday and the microphone isn't working at the moment. At the gas station neither pump where I was parked would read my credit card so I had to go inside to pay. I was going to call on the pay phone, but the coin slot was jammed! I get there about 15 min late and was thankful he had waited on me.
It snowed last night, but was about 37F when we started so the trails were a little sloppy. I had signal with my GPS right before starting and then it stopped and never got a signal again. Ran on the Gans creek side first and I set the pace without my GPS for 7 miles. Dan set the pace for the last 9 miles on the Deer Run loop. I felt pretty good and overall a decent pace considering the conditions. Probably would not have been that fast on my own. Always good to have someone to help push the pace.
M1 - 9:52
M2 - 9:08
M3 - 9:02
M4 - 10:25
M5 - 9:18
M6 - 9:44
M7 - 8:45
M8 - 8:48
M9 - 9:34
M10 - 9:07
M11 - 9:00
M12 - 9:17
M13 - 8:54
M14 - 8:48
M15 - 9:04
M16 - 8:52
Running: 55.2.3 Mi - 7:30:14
Weights: 1 hr 28 min
YTD Running: 449.0
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, February 17, 2008
2/11/08 - 2/17/08
This week I cut back mileage quite a bit after last week. I only exceeded my goal of 58 miles this week by 4 miles. I started the week off with feeling like I might be getting a cold on Monday. The whole time I felt like I was fighting it off and it was never bad enough that I had to take any medication. I felt completely over it by Friday.
Date: 2/11/2008 7:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:32
Pace: 8:38 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/12/2008 5:30 AM
Type: Easy
Course: President's Hill - A Route
Distance: 7.2 miles
Duration: 56:01
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 19° F
Notes: Ran up President's Hill, around Hearnes, and back down the hill. There was a light layer of snow on the trails, but not too bad to run. Kept a fairly easy pace for most of the run. We did get a little faster each mile.
1 - 9:15
2 - 7:53
3 - 7:54
4 - 7:47
5 - 7:26
6- 7:12
7 - 7:10
.2 - 1:21
Date: 2/12/2008 7:45 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 38:00
Weight: 154 lb
Date: 2/12/2008 9:00 PM
Type: Easy
Course: Treadmill
Distance: 6 miles
Duration: 50:45
Pace: 8:28 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 10/10, Effort: 4/10
Notes: Felt really good on the treadmill so went a little longer than usual.
Date: 2/14/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8.1 miles
Duration: 58:15
Pace: 7:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 30° F, Sunny, Windy
Notes: Ran with Dan and Darren. I have a slight cold, but felt good to run. Seems like the best medicine for a head cold is a run.
1 - 8:18
2 - 7:26
3 - 7:08
4 - 7:05
5 - 6:40
6 - 6:58
7 - 7:40
8 - 6:58
8.1 - 1:02
Date: 2/15/2008 9:30 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:28
Pace: 8:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 27° F, Sunny
Date: 2/16/2008 6:00 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:06:28
Pace: 7:55 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 27° F, Overcast
Date: 2/16/2008 8:15 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 1.5 miles
Duration: 13:38
Pace: 9:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 30° F, Overcast
Date: 2/16/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/17/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15.5 miles
Duration: 2:37:28
Pace: 10:10 / mile
Shoe: adidas Supernova
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 48° F, Rain, Windy
Notes: Ran first 6.5 miles alone in 1:13:24 (11:18/mi); At 8 am ran with Dan S., Dan H., Aaron, Maryanne, and Allan. Very muddy trails, lots of water, and lots of fun (at least with a group). Temperature dropped about 10 degrees and wind picked up before we finished. Last 9 miles, Dan led the way for a Deer Run loop and ran in 1:24:04 (9:21/mi). We kept a pretty good pace considering the lousy trail conditions and deep water crossings. This was definitely one of those runs where it was good to not be alone.
Running: 62.3 Mi - 8:52:35
Weights: 1 hr 21 min
YTD Running: 393.8
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 2/11/2008 7:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:32
Pace: 8:38 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 153 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/12/2008 5:30 AM
Type: Easy
Course: President's Hill - A Route
Distance: 7.2 miles
Duration: 56:01
Pace: 7:47 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 19° F
Notes: Ran up President's Hill, around Hearnes, and back down the hill. There was a light layer of snow on the trails, but not too bad to run. Kept a fairly easy pace for most of the run. We did get a little faster each mile.
1 - 9:15
2 - 7:53
3 - 7:54
4 - 7:47
5 - 7:26
6- 7:12
7 - 7:10
.2 - 1:21
Date: 2/12/2008 7:45 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 38:00
Weight: 154 lb
Date: 2/12/2008 9:00 PM
Type: Easy
Course: Treadmill
Distance: 6 miles
Duration: 50:45
Pace: 8:28 / mile
Shoe: Mizuno Wave Rider
Weight: 154 lb
Misc: Quality: 10/10, Effort: 4/10
Notes: Felt really good on the treadmill so went a little longer than usual.
Date: 2/14/2008 5:30 AM
Type: Tempo
Course: MKT West Bridge - A Route
Distance: 8.1 miles
Duration: 58:15
Pace: 7:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 30° F, Sunny, Windy
Notes: Ran with Dan and Darren. I have a slight cold, but felt good to run. Seems like the best medicine for a head cold is a run.
1 - 8:18
2 - 7:26
3 - 7:08
4 - 7:05
5 - 6:40
6 - 6:58
7 - 7:40
8 - 6:58
8.1 - 1:02
Date: 2/15/2008 9:30 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 35:28
Pace: 8:52 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 27° F, Sunny
Date: 2/16/2008 6:00 AM
Type: Long
Course: Sweet Sixteen
Distance: 16 miles
Duration: 2:06:28
Pace: 7:55 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 27° F, Overcast
Date: 2/16/2008 8:15 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 1.5 miles
Duration: 13:38
Pace: 9:06 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 3/10
Weather: 30° F, Overcast
Date: 2/16/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 7/10
Date: 2/17/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 15.5 miles
Duration: 2:37:28
Pace: 10:10 / mile
Shoe: adidas Supernova
Weight: 154 lb
Misc: Quality: 6/10, Effort: 7/10
Weather: 48° F, Rain, Windy
Notes: Ran first 6.5 miles alone in 1:13:24 (11:18/mi); At 8 am ran with Dan S., Dan H., Aaron, Maryanne, and Allan. Very muddy trails, lots of water, and lots of fun (at least with a group). Temperature dropped about 10 degrees and wind picked up before we finished. Last 9 miles, Dan led the way for a Deer Run loop and ran in 1:24:04 (9:21/mi). We kept a pretty good pace considering the lousy trail conditions and deep water crossings. This was definitely one of those runs where it was good to not be alone.
Running: 62.3 Mi - 8:52:35
Weights: 1 hr 21 min
YTD Running: 393.8
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, February 10, 2008
2/4/08 - 2/10/08
I increased mileage way too much this week. I guess my only excuse is the weather was so nice on Monday and I ran a few extra miles than planned on Saturday. This week is my highest mileage week ever and I only ran 5 days. Two days off seemed to work well. I took off Wed. and didn’t feel recovered Thur. morning but still had a decent run. I took off Fri and was ready for the two back to back long runs. Definitely will taper back the mileage this week or I’m afraid I might be risking injury. My legs are feeling very tired right now. I am planning for the next few weeks to run 58, 55, 50, 37 and then will be running the 3 Days of Syllamo (93 mile stage race) the next week.
Date: 2/4/2008 3:30 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10.1 miles
Duration: 1:37:39
Pace: 9:41 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 72° F, Sunny
Notes: Ran with Dan S. and Dan H. in very muddy conditions for 6.4 miles. Then ran with Dan S. for 3.7 more mostly in the grasslands. Felt good to actually sweat in the heat!
Date: 2/5/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 8 miles
Duration: 56:58
Pace: 7:08 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 36° F
Notes: Ran the Tripp 10K in reverse starting up a hill at 42:30 for 6.1 mi. Slowed down back at the parking lot and then added about 2 more miles on the MKT at a little slower pace. Phil passed me at about 4 mi and Dan caught up to me and ran about the last 1.5 mi together. I didn't have a light today and tough to see on Nifong and not much room to run on the shoulder in places.
Date: 2/5/2008 7:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:45
Pace: 8:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/5/2008 8:30 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Date: 2/7/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran with Dan today. Not feeling totally recovered but still a good run.
M1 - 8:21
M2 - 7:23
M3 - 7:30
M4 - 6:50
M5 - 7:15
M6 - 7:12
M7 - 7:08
M8 - 6:43
M8.1 - 1:04
Date: 2/7/2008 2:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:02
Pace: 9:01 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 38° F, Overcast
Notes: Very easy run with the dogs. Had to hose them off due to the messy roads.
Date: 2/7/2008 4:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 2/9/2008 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:43:22
Pace: 8:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 34° F
Notes: Ran last mile with Dan in 6:39.
Date: 2/9/2008 9:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 3 miles
Duration: 29:02
Pace: 9:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: Ran last 3 miles of Hugh's 20 miler.
Date: 2/10/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:01:46
Pace: 10:06 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 21° F, Sunny
Notes: Ran first 9 miles deer run loop with Dan at 8:48 pace. Then ran over on the Gans creek area 7 miles and 2 more on Devil's Ice box side. My pace really slowed down after awhile and took the uphills pretty slow since legs were tired. Overall felt pretty good, but legs didn't cooperate.
Running: 75.1 Mi - 10:58:10
Weights: 1 hr 16 min
YTD Running: 331.5
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 2/4/2008 3:30 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 10.1 miles
Duration: 1:37:39
Pace: 9:41 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 72° F, Sunny
Notes: Ran with Dan S. and Dan H. in very muddy conditions for 6.4 miles. Then ran with Dan S. for 3.7 more mostly in the grasslands. Felt good to actually sweat in the heat!
Date: 2/5/2008 5:30 AM
Type: Tempo
Course: Tripp 10K - A Route
Distance: 8 miles
Duration: 56:58
Pace: 7:08 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 36° F
Notes: Ran the Tripp 10K in reverse starting up a hill at 42:30 for 6.1 mi. Slowed down back at the parking lot and then added about 2 more miles on the MKT at a little slower pace. Phil passed me at about 4 mi and Dan caught up to me and ran about the last 1.5 mi together. I didn't have a light today and tough to see on Nifong and not much room to run on the shoulder in places.
Date: 2/5/2008 7:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:45
Pace: 8:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Date: 2/5/2008 8:30 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 35:00
Weight: 155 lb
Date: 2/7/2008 5:30 AM
Type: Easy
Course: Rain Run - A Route
Distance: 8 miles
Duration: 59:36
Pace: 7:27 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 30° F
Notes: Ran with Dan today. Not feeling totally recovered but still a good run.
M1 - 8:21
M2 - 7:23
M3 - 7:30
M4 - 6:50
M5 - 7:15
M6 - 7:12
M7 - 7:08
M8 - 6:43
M8.1 - 1:04
Date: 2/7/2008 2:45 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:02
Pace: 9:01 / mile
Shoe: Mizuno Wave Rider
Weight: 155 lb
Misc: Quality: 9/10, Effort: 2/10
Weather: 38° F, Overcast
Notes: Very easy run with the dogs. Had to hose them off due to the messy roads.
Date: 2/7/2008 4:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 41:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 2/9/2008 6:00 AM
Type: Long
Course: Two Loop Twenty
Distance: 20 miles
Duration: 2:43:22
Pace: 8:11 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 34° F
Notes: Ran last mile with Dan in 6:39.
Date: 2/9/2008 9:30 AM
Type: Easy
Course: Miscellaneous Route
Distance: 3 miles
Duration: 29:02
Pace: 9:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 3/10
Notes: Ran last 3 miles of Hugh's 20 miler.
Date: 2/10/2008 2:00 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:01:46
Pace: 10:06 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 21° F, Sunny
Notes: Ran first 9 miles deer run loop with Dan at 8:48 pace. Then ran over on the Gans creek area 7 miles and 2 more on Devil's Ice box side. My pace really slowed down after awhile and took the uphills pretty slow since legs were tired. Overall felt pretty good, but legs didn't cooperate.
Running: 75.1 Mi - 10:58:10
Weights: 1 hr 16 min
YTD Running: 331.5
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, February 03, 2008
1/28/08 - 2/3/08 and Nut Race 5K
I only ran a couple more miles than last week, but a big very difference in how I felt this week. I had some really good runs and was very happy with my 5K performance yesterday. I’m pretty confident I will send in my registration for 3 days of Syllamo on next Monday. I’m going to see how training goes for the upcoming week. This week will be a peak mileage week and then gradually will taper back the mileage and hope the training was enough.
Date: 1/28/2008 7:30 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 32:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 1/29/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 57:11
Pace: 7:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 55° F
Notes: Fast run with Dan and Josh. Detour down Nifong and extended the course on MKT to make 8 miles. We kept getting faster with each mile. I have not run this fast since Jan 5th during the Runner's Choice. Things felt pretty good, but the recovery continues.
1- 8:22
2- 7:21
3- 7:18
4- 7:03
5- 7:08
6- 6:48
7- 6:23
8- 6:43
Date: 1/31/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 7.8 miles
Duration: 54:39
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 27° F
Notes: I was planning to run about 8 min pace today and take it easy. Then I started thinking about my form and something seemed to click. I started to pick up my feet more, stood up straighter, and pace improved without much additional effort. I started to just pull ahead of everyone. I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. 38 sec PR for this course. I hope it wasn't a fluke.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Date: 1/31/2008 8:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:29
Pace: 8:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 1/31/2008 9:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/1/2008 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/2/2008 7:15 AM
Type: Easy
Course: One Loop 10
Distance: 10.1 miles
Duration: 1:22:47
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 27° F, Sunny
Notes: Ran with Dan and Destiny. We were supposed to be taking it easy before the Nut Race 5K.
Date: 2/2/2008 9:00 AM
Type: Race
Course: Nut Race 5K
Distance: 3.1 miles
Duration: 19:02
Pace: 6:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Heart Rate: Average: 165
Misc: Quality: 10/10, Effort: 10/10
Weather: 39° F, Sunny
Notes: Ran 10 miles before the race at abut 8:12 pace which felt very easy. I still wasn't sure how I would do in the race. We had about 15 minutes after running the 10 miles. I forgot to bring water so was a little worried that I wasn't hydrated enough.
This course is almost 3 loops. We started off at a pretty fast pace going slightly downhill. I pulled ahead of Dan fairly early, but he was never far behind. First time up the hill didn't seem too bad. On the second loop, I felt myself slowing a bit on the hill, but once got back to the downhill, noticed Tony wasn't far ahead and caught up and passed him. This seemed to motivate him to speed up, but I stayed ahead all the way to mile 2 and back up the hill and then to mile 3.
At mile 3, he makes his move and sprints and passes me in the last 0.1 miles. We definitely pushed each other that last mile. He beat me by 7 seconds and we both ran fast times for that course. I had no idea I was so close to going under 19 min. This was one of my faster 5Ks and a PR for the course by 21 seconds. Dan was only 15 seconds behind me. Placed 4th in the 30-39 age group.
M1 - 6:02
M2 - 6:18
M3 - 6:08
M3.1 - 0:34
Date: 2/3/2008 6:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 19 miles
Duration: 3:26:47
Pace: 10:53 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 4/10
Weather: 23° F, Sunny
Notes: I started in the dark and actually too dark for the first 30 minutes. I was able to complete about 10 miles before everyone else showed up at 8. Ran with Anatolie, Andy, Dan H. Jeff, and Tony.
Ran at a slow pace and the entire run felt great. I felt like I could have kept going for at least a couple more hours.
Running: 56 Mi - 8:07:24
Weights: 1 hr 15 min
YTD Running: 256.4
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 1/28/2008 7:30 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 32:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 1/29/2008 5:30 AM
Type: Tempo
Course: Dave's Devil - A Route
Distance: 8 miles
Duration: 57:11
Pace: 7:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 55° F
Notes: Fast run with Dan and Josh. Detour down Nifong and extended the course on MKT to make 8 miles. We kept getting faster with each mile. I have not run this fast since Jan 5th during the Runner's Choice. Things felt pretty good, but the recovery continues.
1- 8:22
2- 7:21
3- 7:18
4- 7:03
5- 7:08
6- 6:48
7- 6:23
8- 6:43
Date: 1/31/2008 5:30 AM
Type: Tempo
Course: Rock Quarry - A Route
Distance: 7.8 miles
Duration: 54:39
Pace: 7:01 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 10/10, Effort: 8/10
Weather: 27° F
Notes: I was planning to run about 8 min pace today and take it easy. Then I started thinking about my form and something seemed to click. I started to pick up my feet more, stood up straighter, and pace improved without much additional effort. I started to just pull ahead of everyone. I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. 38 sec PR for this course. I hope it wasn't a fluke.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Date: 1/31/2008 8:45 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:29
Pace: 8:23 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 1/31/2008 9:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 154 lb
Misc: Quality: 9/10, Effort: 8/10
Date: 2/1/2008 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:41
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 154 lb
Misc: Quality: 9/10, Effort: 4/10
Date: 2/2/2008 7:15 AM
Type: Easy
Course: One Loop 10
Distance: 10.1 miles
Duration: 1:22:47
Pace: 8:12 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 27° F, Sunny
Notes: Ran with Dan and Destiny. We were supposed to be taking it easy before the Nut Race 5K.
Date: 2/2/2008 9:00 AM
Type: Race
Course: Nut Race 5K
Distance: 3.1 miles
Duration: 19:02
Pace: 6:09 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Heart Rate: Average: 165
Misc: Quality: 10/10, Effort: 10/10
Weather: 39° F, Sunny
Notes: Ran 10 miles before the race at abut 8:12 pace which felt very easy. I still wasn't sure how I would do in the race. We had about 15 minutes after running the 10 miles. I forgot to bring water so was a little worried that I wasn't hydrated enough.
This course is almost 3 loops. We started off at a pretty fast pace going slightly downhill. I pulled ahead of Dan fairly early, but he was never far behind. First time up the hill didn't seem too bad. On the second loop, I felt myself slowing a bit on the hill, but once got back to the downhill, noticed Tony wasn't far ahead and caught up and passed him. This seemed to motivate him to speed up, but I stayed ahead all the way to mile 2 and back up the hill and then to mile 3.
At mile 3, he makes his move and sprints and passes me in the last 0.1 miles. We definitely pushed each other that last mile. He beat me by 7 seconds and we both ran fast times for that course. I had no idea I was so close to going under 19 min. This was one of my faster 5Ks and a PR for the course by 21 seconds. Dan was only 15 seconds behind me. Placed 4th in the 30-39 age group.
M1 - 6:02
M2 - 6:18
M3 - 6:08
M3.1 - 0:34
Date: 2/3/2008 6:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 19 miles
Duration: 3:26:47
Pace: 10:53 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 155 lb
Misc: Quality: 9/10, Effort: 4/10
Weather: 23° F, Sunny
Notes: I started in the dark and actually too dark for the first 30 minutes. I was able to complete about 10 miles before everyone else showed up at 8. Ran with Anatolie, Andy, Dan H. Jeff, and Tony.
Ran at a slow pace and the entire run felt great. I felt like I could have kept going for at least a couple more hours.
Running: 56 Mi - 8:07:24
Weights: 1 hr 15 min
YTD Running: 256.4
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Thursday, January 31, 2008
Breakthrough Run - I found a mantra?
I was planning to run about 8 min/mi pace today and take it easy.
Yesterday, I read the article about the Pawback method of running which was sent to me by Coach Jim "MadDog" Duguay. He had suggested that this method of running might be helpful to me once my injury healed.
Today at mile 2, I was thinking about my form and thought I would try picking up my legs more. The article mentioned picking up the thighs with the shin being level to the ground as the thigh is driven forward approximately 45 degrees to the horizontal. I agree that I tend to shuffle more when I run and was really noticing today that I don't pick up my feet much. I actually thought this was a good thing.
As soon as I start picking up my thighs today, I immediately increased my speed. I lifted the shins and also stood up straighter. Something seemed to click and I was able to continue this motion without much additional effort. I started to pull ahead of everyone around me enjoying my new pace. I kept thinking "pawback" in my mind although I'm sure I was not following this technique at all. Either way, maybe I've finally found a running mantra. Those things never really worked for me before.
I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. The left quad started to get a little fatigued but not too bad. I felt pretty relaxed for most of the run.
I set a 38 sec PR for this course running 7.8 mi in 54:39. I hope it wasn't a fluke. I had a great run on Tuesday as well, but effort was much harder for me than today. This run was so relaxed and easier than the sub-7 pace miles I ran on Tuesday. I'm definitely going to be thinking "pawback" on future runs.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Avg. Pace: 7:01/mi
Found another article that mentions the Pawback by Coach Al Lyman
Running Better: A Basic Guide to Help You Run Faster and Stay Injury Free. This looks like good stuff!
Yesterday, I read the article about the Pawback method of running which was sent to me by Coach Jim "MadDog" Duguay. He had suggested that this method of running might be helpful to me once my injury healed.
Today at mile 2, I was thinking about my form and thought I would try picking up my legs more. The article mentioned picking up the thighs with the shin being level to the ground as the thigh is driven forward approximately 45 degrees to the horizontal. I agree that I tend to shuffle more when I run and was really noticing today that I don't pick up my feet much. I actually thought this was a good thing.
As soon as I start picking up my thighs today, I immediately increased my speed. I lifted the shins and also stood up straighter. Something seemed to click and I was able to continue this motion without much additional effort. I started to pull ahead of everyone around me enjoying my new pace. I kept thinking "pawback" in my mind although I'm sure I was not following this technique at all. Either way, maybe I've finally found a running mantra. Those things never really worked for me before.
I caught up to speedster James K. at the turn around and passed him. He passed me again about 2 miles later, but I kept him in my sight for the rest of the run. The left quad started to get a little fatigued but not too bad. I felt pretty relaxed for most of the run.
I set a 38 sec PR for this course running 7.8 mi in 54:39. I hope it wasn't a fluke. I had a great run on Tuesday as well, but effort was much harder for me than today. This run was so relaxed and easier than the sub-7 pace miles I ran on Tuesday. I'm definitely going to be thinking "pawback" on future runs.
Splits:
M1 - 8:51
M2 - 7:01
M3 - 6:46
M4 - 6:40
M5 - 6:29
M6 - 6:50
M7 - 6:36
M7.8 - 5:25
Avg. Pace: 7:01/mi
Found another article that mentions the Pawback by Coach Al Lyman
Running Better: A Basic Guide to Help You Run Faster and Stay Injury Free. This looks like good stuff!
Sunday, January 27, 2008
1/21 - 1/27
This week I took off 3 consecutive days (Wed., Thur., and Fri.) to attempt to heal my injury. It seems to have paid off.
Date: 1/21/2008 10:15 AM
Type: Long
Course: MKT - Miscellaneous
Distance: 16 miles
Duration: 2:07:40
Pace: 7:59 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Weather: 34° F, Partly Cloudy
Notes: Very inconsistent splits running on the flat trail. Mile 5 - 7 calf bothered me the most and then I noticed if I sped up, it almost felt normal.
M1 - 8:16
M2 - 7:50
M3 - 7:45
M4 - 7:52
M5 - 8:19
M6 - 8:48
M7 - 8:55
M8 - 8:05
M9 - 7:47
M10 - 7:51
M11 - 7:37
M12 - 7:30
M13 - 7:33
M14 - 7:44
M15 - 8:02
M16 - 7:44
Date: 1/22/2008
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Notes: skipped PT exercises
Date: 1/24/2008 5:45 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Skipped PT exercises.
Date: 1/26/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 18.1 miles
Duration: 2:20:23
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 27° F, Sunny
Notes: I wasn't sure I could keep up with the Lunatics today so ran with the Column's group. Ended up running the first 10 miles with Gary who really pushed the pace. He had already run 6 before the 10. We ran 7:41 average pace and had 3 sub-7s.
I added 8 mi to Column's run. On my own, I did not keep up the pace, but still decent overall. I could feel some tightness in tendons, but never very bad. Hills were a little easier than last week. After the run, a little soreness, but not bad. Went to D&H and purchased an ankle support which seems to help when walking. I'm going to try running with it.
Date: 1/27/2008 1:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8 miles
Duration: 1:18:11
Pace: 9:47 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Heart Rate: Average: 136
Misc: Quality: 9/10, Effort: 6/10
Weather: 59° F, Sunny
Notes: Ran with Dan S., Dan H., and Hugh. Beautiful day for running in short sleeves and shorts. I've never seen so many cars in the parking lot when we got back. Ran into Deanna on the Trail. She said she was running her own 50K.
Date: 1/27/2008 3:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 37:53
Pace: 9:29 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 52° F, Sunny
Notes: Good run! Everything felt pretty good for both runs today. Things are looking up!
Running: 54.2 Mi - 7:28:23
Weights: 1 hr 13 min
YTD Running: 200.4
February 2-Nut Race 5K
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 1/21/2008 10:15 AM
Type: Long
Course: MKT - Miscellaneous
Distance: 16 miles
Duration: 2:07:40
Pace: 7:59 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 155 lb
Weather: 34° F, Partly Cloudy
Notes: Very inconsistent splits running on the flat trail. Mile 5 - 7 calf bothered me the most and then I noticed if I sped up, it almost felt normal.
M1 - 8:16
M2 - 7:50
M3 - 7:45
M4 - 7:52
M5 - 8:19
M6 - 8:48
M7 - 8:55
M8 - 8:05
M9 - 7:47
M10 - 7:51
M11 - 7:37
M12 - 7:30
M13 - 7:33
M14 - 7:44
M15 - 8:02
M16 - 7:44
Date: 1/22/2008
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Weight: 155 lb
Misc: Quality: 8/10, Effort: 6/10
Notes: skipped PT exercises
Date: 1/24/2008 5:45 AM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 43:00
Weight: 155 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Skipped PT exercises.
Date: 1/26/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 18.1 miles
Duration: 2:20:23
Pace: 7:46 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 27° F, Sunny
Notes: I wasn't sure I could keep up with the Lunatics today so ran with the Column's group. Ended up running the first 10 miles with Gary who really pushed the pace. He had already run 6 before the 10. We ran 7:41 average pace and had 3 sub-7s.
I added 8 mi to Column's run. On my own, I did not keep up the pace, but still decent overall. I could feel some tightness in tendons, but never very bad. Hills were a little easier than last week. After the run, a little soreness, but not bad. Went to D&H and purchased an ankle support which seems to help when walking. I'm going to try running with it.
Date: 1/27/2008 1:15 PM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8 miles
Duration: 1:18:11
Pace: 9:47 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Heart Rate: Average: 136
Misc: Quality: 9/10, Effort: 6/10
Weather: 59° F, Sunny
Notes: Ran with Dan S., Dan H., and Hugh. Beautiful day for running in short sleeves and shorts. I've never seen so many cars in the parking lot when we got back. Ran into Deanna on the Trail. She said she was running her own 50K.
Date: 1/27/2008 3:20 PM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 37:53
Pace: 9:29 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 5/10
Weather: 52° F, Sunny
Notes: Good run! Everything felt pretty good for both runs today. Things are looking up!
Running: 54.2 Mi - 7:28:23
Weights: 1 hr 13 min
YTD Running: 200.4
February 2-Nut Race 5K
March 14 – 16 -3 Days of Syllamo
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, January 20, 2008
1/14 - 1/20
I reduced mileage this week in hopes of improving the Achilles/calf problem. On Thursday, the left one started to hurt too during my morning run and pace was terrible. I was ready to stop running for a week. After Friday’s intensely painful massage, I noticed improvement on both Saturday and Sunday’s run. Next week I will just see how I feel each day and go from there. Hopefully, I can work back up the mileage.
I’ve had a stressful and emotional week with the running issues, taking care of a very sick kitty, work issues, and lack of sleep. I feel that I’ve handled all of this very well though. The workouts have definitely helped.
Date: 1/14/2008 7:30 PM
Type: Recumbent Bike
Distance: 17.5 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 7/10
Notes: I tried the elliptical but it was causing some discomfort. Tried running on the treadmill a few seconds and much less discomfort. Decided to try the recumbent and really burned the gluteous maximus and hamstrings. Not a good cardio workout.
Date: 1/15/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 9 miles
Duration: 1:11:09
Pace: 7:55 / mile
Shoe: Mizuno Wave Rider
Weight: 156 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 16° F
Notes: Everything felt pretty good until 5 mi and then noticed the difficulty pushing off with right foot from 5 - 7. Miles 7 - 9 seemed okay and pain was less than a 1. Less than a minute after stopping, I noticed the tingling sensation on the mid-right side of the right foot.
Date: 1/15/2008 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Skipped toe raises and slant board stretches since painful to Achilles.
Date: 1/15/2008 8:30 PM
Type: Recumbent Bike
Distance: 16.3 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 4/10
Date: 1/17/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 6 miles
Duration: 54:56
Pace: 9:10 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 5/10, Effort: 6/10
Weather: 27° F, Rain, Windy
Notes: Started out good and then progressively went downhill. Calves weretight, both left and right Achilles felt irritated. I guess it is time to stop running for awhile. Calves feel very fatigued which is strange for only running 15 miles so far this week. Achilles also feeling irritated when walking.
Date: 1/19/2008 7:00 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 10 miles
Duration: 1:26:46
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 7° F, Sunny
Notes: I was slow, but but went pretty good! Left leg felt fine today. Right weak, but I think better.
Date: 1/20/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8.5 miles
Duration: 1:28:24
Pace: 10:24 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 10° F, Sunny
Notes: Right leg still felt weak on push off, but definitely improved.
Date: 1/20/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 50:00
Weight: 156 lb
Notes: Also, leg extensions and leg curls. Skipped PT toe raises.
Running: 33.5 Mi - 5:01:15
Recumbent Bike: 1 hr 20 min, 33.8 mi
Weights: 1 hr 20 min
YTD Running: 146.2
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
I’ve had a stressful and emotional week with the running issues, taking care of a very sick kitty, work issues, and lack of sleep. I feel that I’ve handled all of this very well though. The workouts have definitely helped.
Date: 1/14/2008 7:30 PM
Type: Recumbent Bike
Distance: 17.5 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 7/10
Notes: I tried the elliptical but it was causing some discomfort. Tried running on the treadmill a few seconds and much less discomfort. Decided to try the recumbent and really burned the gluteous maximus and hamstrings. Not a good cardio workout.
Date: 1/15/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 9 miles
Duration: 1:11:09
Pace: 7:55 / mile
Shoe: Mizuno Wave Rider
Weight: 156 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 16° F
Notes: Everything felt pretty good until 5 mi and then noticed the difficulty pushing off with right foot from 5 - 7. Miles 7 - 9 seemed okay and pain was less than a 1. Less than a minute after stopping, I noticed the tingling sensation on the mid-right side of the right foot.
Date: 1/15/2008 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 30:00
Weight: 156 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Skipped toe raises and slant board stretches since painful to Achilles.
Date: 1/15/2008 8:30 PM
Type: Recumbent Bike
Distance: 16.3 miles
Duration: 40:00
Weight: 156 lb
Misc: Quality: 7/10, Effort: 4/10
Date: 1/17/2008 5:30 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 6 miles
Duration: 54:56
Pace: 9:10 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 5/10, Effort: 6/10
Weather: 27° F, Rain, Windy
Notes: Started out good and then progressively went downhill. Calves weretight, both left and right Achilles felt irritated. I guess it is time to stop running for awhile. Calves feel very fatigued which is strange for only running 15 miles so far this week. Achilles also feeling irritated when walking.
Date: 1/19/2008 7:00 AM
Type: Easy
Course: MKT - Miscellaneous
Distance: 10 miles
Duration: 1:26:46
Pace: 8:41 / mile
Shoe: Mizuno Wave Alchemy 7 (White/Orange)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 7° F, Sunny
Notes: I was slow, but but went pretty good! Left leg felt fine today. Right weak, but I think better.
Date: 1/20/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 8.5 miles
Duration: 1:28:24
Pace: 10:24 / mile
Shoe: Mizuno Wave Ascend 3 (Red)
Weight: 156 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 10° F, Sunny
Notes: Right leg still felt weak on push off, but definitely improved.
Date: 1/20/2008 8:15 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 50:00
Weight: 156 lb
Notes: Also, leg extensions and leg curls. Skipped PT toe raises.
Running: 33.5 Mi - 5:01:15
Recumbent Bike: 1 hr 20 min, 33.8 mi
Weights: 1 hr 20 min
YTD Running: 146.2
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, January 13, 2008
1/7 - 1/13
Another week of decent mileage, but held back on speed other than on Tuesday. Achilles didn’t bother me this week until Saturday. On Tuesday, I didn’t notice any problems doing toe raises on both or one foot at a time. On Saturday’s run, I could feel a very slight pain or irritation at times when running. It is not Achilles tendonosis yet since it doesn’t hurt when I pinch the tendon. There is no swelling or redness and no pain when not running. The main problem is lack of strength when pushing off with the right foot going up hills.
As much as it pains me to do so, I’m cutting back my mileage more than planned next week and am going to stick to flat runs on Tu/Th. Originally had planned 55 miles so I’m cutting that to 40 and replacing the 15 miles with low resistance elliptical workouts. Also, will keep the pace easy on the runs. If I can do toe-raises with my right foot on Friday, I will consider running hills on Sat. Otherwise, my long run will be flat.
I’m also replacing all of my shoes but I suspect one pair that I was wearing a few weeks ago is the problem. The Brook’s Beast that I purchased last year (big mistake) and have rarely worn were causing my right foot to severely pronate. Shortly after wearing them a little more frequently, I noticed some clicking in the Achilles. My Mizuno Alchemy’s have 400 miles and I’m going to replace those as well. Trail shoes will be replaced too since one pair has 400 miles. Achilles will be massaged, but not sure ice or heat is needed since no inflammation that I can see or feel. Any ideas on this problem, let me know. I’m perplexed since everything I read says that it should hurt if I do the pinch test and it doesn’t hurt.
-
Date: 1/7/2008 7:40 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:30
Pace: 8:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 6/10
Date: 1/8/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.8 miles
Duration: 56:54
Pace: 7:18 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 48° F, Humid
Notes: This course a little longer than usual due to detour we had to take around the Stadium tunnel which was under water. It was pouring rain in but stopped right before the run. Temperature was near perfect. Lots of standing water on the trail part of run.
M1 - 8:37
M2 - 7:26
M3 - 7:26
M4 - 6:43
M5 - 6:08
M6 - 6:50
M7 - 7:33
M7.8 - 6:09
Date: 1/8/2008 7:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 1:12:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Tried some of the elite ab exercises from Runner's World.
Date: 1/10/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 1:04:01
Pace: 8:13 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 8/10, Effort: 3/10
Notes: 8:13/mi on the MKT sure feels a lot easier than 8:23 on my treadmill.
Date: 1/11/2008 8:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:22:01
Pace: 11:14 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 24° F, Sunny
Notes: Gans Creek - 10 mi, Devil's Ice Box 8 mi; 24 F at start and 37F at end.
Date: 1/12/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 12.1 miles
Duration: 1:46:26
Pace: 8:48 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 36° F, Sunny
Notes: Ran with the Columbia Track Club group (ex-Road Runner's). We had 13 people show up and most of us ran 12 miles.
Date: 1/12/2008 10:45 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:25
Pace: 9:07 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 41° F, Sunny
Notes: Right Achilles is hurting just a little.
Date: 1/12/2008 7:15 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 55:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 1/13/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 7.6 miles
Duration: 1:17:16
Pace: 10:11 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 28° F, Partly Cloudy
Notes: Hills were difficult to push off with right foot due to lack of strength. Will cut mileage next week.
Running: 61.3 Mi - 9:36:33
Weights: 2 hr 7 min
YTD Running: 112.7
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
As much as it pains me to do so, I’m cutting back my mileage more than planned next week and am going to stick to flat runs on Tu/Th. Originally had planned 55 miles so I’m cutting that to 40 and replacing the 15 miles with low resistance elliptical workouts. Also, will keep the pace easy on the runs. If I can do toe-raises with my right foot on Friday, I will consider running hills on Sat. Otherwise, my long run will be flat.
I’m also replacing all of my shoes but I suspect one pair that I was wearing a few weeks ago is the problem. The Brook’s Beast that I purchased last year (big mistake) and have rarely worn were causing my right foot to severely pronate. Shortly after wearing them a little more frequently, I noticed some clicking in the Achilles. My Mizuno Alchemy’s have 400 miles and I’m going to replace those as well. Trail shoes will be replaced too since one pair has 400 miles. Achilles will be massaged, but not sure ice or heat is needed since no inflammation that I can see or feel. Any ideas on this problem, let me know. I’m perplexed since everything I read says that it should hurt if I do the pinch test and it doesn’t hurt.
-
Date: 1/7/2008 7:40 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 33:30
Pace: 8:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 6/10
Date: 1/8/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.8 miles
Duration: 56:54
Pace: 7:18 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 48° F, Humid
Notes: This course a little longer than usual due to detour we had to take around the Stadium tunnel which was under water. It was pouring rain in but stopped right before the run. Temperature was near perfect. Lots of standing water on the trail part of run.
M1 - 8:37
M2 - 7:26
M3 - 7:26
M4 - 6:43
M5 - 6:08
M6 - 6:50
M7 - 7:33
M7.8 - 6:09
Date: 1/8/2008 7:45 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 1:12:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Notes: Tried some of the elite ab exercises from Runner's World.
Date: 1/10/2008 5:30 AM
Type: Easy
Course: MKT West Bridge - A Route
Distance: 7.8 miles
Duration: 1:04:01
Pace: 8:13 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 8/10, Effort: 3/10
Notes: 8:13/mi on the MKT sure feels a lot easier than 8:23 on my treadmill.
Date: 1/11/2008 8:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 18 miles
Duration: 3:22:01
Pace: 11:14 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 24° F, Sunny
Notes: Gans Creek - 10 mi, Devil's Ice Box 8 mi; 24 F at start and 37F at end.
Date: 1/12/2008 7:00 AM
Type: Long
Course: Column's Run
Distance: 12.1 miles
Duration: 1:46:26
Pace: 8:48 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 36° F, Sunny
Notes: Ran with the Columbia Track Club group (ex-Road Runner's). We had 13 people show up and most of us ran 12 miles.
Date: 1/12/2008 10:45 AM
Type: Easy
Course: Dog Run
Distance: 4 miles
Duration: 36:25
Pace: 9:07 / mile
Shoe: Mizuno Wave Ascend (Grey)
Weight: 158 lb
Misc: Quality: 8/10, Effort: 4/10
Weather: 41° F, Sunny
Notes: Right Achilles is hurting just a little.
Date: 1/12/2008 7:15 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 55:00
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Date: 1/13/2008 8:00 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 7.6 miles
Duration: 1:17:16
Pace: 10:11 / mile
Shoe: Mizuno Wave Ascend 2 (Yellow)
Weight: 156 lb
Misc: Quality: 8/10, Effort: 7/10
Weather: 28° F, Partly Cloudy
Notes: Hills were difficult to push off with right foot due to lack of strength. Will cut mileage next week.
Running: 61.3 Mi - 9:36:33
Weights: 2 hr 7 min
YTD Running: 112.7
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Sunday, January 06, 2008
12/31/07 - 1/6/08
Solid first week of training for the year. Problems earlier in the week seem to be resolving. My goal for the week was 58 miles and exceeded slightly. Last night I officially signed up for the Berryman 50 miler in May. So right now, I’m officially training for Boston and the Berryman. So far haven’t made any other major race plans for in between. I’ve decided against the 50K in Feb, but the 3 days of Syllamo in March is still on my mind.
Date: 12/31/2007 3:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 23:18
Pace: 7:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 33° F, Overcast, Windy
Notes: Warm-up for the 5K
Date: 12/31/2007 4:00 PM
Type: Race
Course: First Night 5K
Distance: 3.1 miles
Duration: 19:28
Pace: 6:17 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Field Placement: 22 / 249 (8.8%)
Age group: 35 – 39
Group Placement: 3 / 15 (20%)
Weather: 32° F, Windy, Partly Cloudy
Event URL: ctc.coin.org/results/firstnight/
Report: here
Date: 12/31/2007 4:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 26:18
Pace: 8:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 31° F, Windy, Partly Cloudy
Notes: Hugh, Dan, and me ran the course again to cool down.
Date: 1/1/2008 4:00 PM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 1:09:22
Pace: 9:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 7/10, Effort: 6/10
Weather: 18° F, Windy
Notes: 8 of us showed up for the 4 pm run including Brad, Kim, Hugh, Andy, Dan S., Dan H, Chris Lunn (no kidding, Chris Lunn!) and one other woman (not sure name). We ran the Tiger Run course since Mizzou won. If Mizzou had lost, we would have run Hugh's Hulen Hills.
Wind chill was bitterly cold! I think about 4 F. Right Achilles hurt a little and muscles on right rib cage area hurt when breathing. I took it easy and stayed back with Chris who was toughing out his first run in months with no hat or gloves.
Date: 1/2/2008 7:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 51:00
Weight: 159 lb
Misc: Quality: 8/10, Effort: 7/10
Notes: Cut the ab exercises a little short. I realized while doing ab exercises the pain I've been having is coming from my upper abs.
Date: 1/3/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.5 miles
Duration: 55:21
Pace: 7:23 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 14° F
Notes: Other than bitterly cold air to breathe this run felt pretty good. Achilles didn't bother me.
Date: 1/3/2008 8:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:10
Pace: 8:33 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F
Date: 1/5/2008 8:00 AM
Type: Race
Course: Runner's Choice 20K
Distance: 12.6 miles
Duration: 1:26:15
Pace: 6:51 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 9/10, Effort: 9/10
Field Size: 26
Weather: 48° F, Overcast, Windy
Event URL: ctc.coin.org/results/RunersChoice/index.htm
Notes: We had twenty-one 20K and twenty 10K turn out this year which must be some kind of recent record. The temperature was great for running but a little wind. I attempted to stay with Phil and Tony and a little behind them to block the wind. Only able to keep up with Phil until about 3 miles and Tony eventually passed me, but he was running the 10K. The hills (long inclines) were already starting to hurt my legs. Caught up to Mike D. and Riley (dog) that were running the 10K, stayed with them awhile, but eventually, he pulled ahead. I was passed near the end of the first loop by Daniel that was running the 10K.
I tried to drink water at the water station on the second loop, but it wasn't going down easily. Darrin briefly caught up to me after I slowed down to drink, but I was able to pull ahead on the next downhill. We had to pass the finish line and go back out and back a short distance. Wind from the south so it was a tough out but easy back.
Placed 2nd overall in the 20K. Not a great time for me and pace definitely fell off a lot in the second half. I believe the course was a little long for 20K so counted it as 12.6 miles as indicated on GPS. I was 2 1/2 min faster than last year, but not my best time for this course. Hugh was 9 min faster than last year. Phil blew us all away at 1:22:32.
M1 - 6:36
M2 - 6:26
M3 - 6:29
M4 - 6:47
M5 - 6:51
M6 - 7:12 (40:20, 6:44/mi pace)
M7 -6:50
M8 - 6:50
M9 - 6:43
M10 - 7:30
M11 - 6:47
M12 - 7:08
M12.6 - 4:05 (45:55, 7:11/mi last 6.4, 1:26:15, 6:51/mi overall)
Date: 1/5/2008 10:15 AM
Type: Easy
Course: Miscellaneous Route
Distance: 6.2 miles
Duration: 56:46
Pace: 9:10 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 54° F
Notes: Exhausted, hungry, and thirsty after this run.
Date: 1/6/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13.7 miles
Duration: 2:25:35
Pace: 10:38 / mile
Shoe: Mizuno Wave Ascend
Weight: 157 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 61° F, Sunny, Overcast, Humid
Notes: Ran 1 loop on Devil's Ice box side and 1 loop with group at 8 am on the Gans creek side. Very muddy today, but great run.
Date: 1/6/2008 4:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 1:00:00
Weight: 157 lb
Running: 60.5 Mi - 8:36:33
Weights: 1 hr 51 min
YTD Running: 51.4
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Date: 12/31/2007 3:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 23:18
Pace: 7:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 33° F, Overcast, Windy
Notes: Warm-up for the 5K
Date: 12/31/2007 4:00 PM
Type: Race
Course: First Night 5K
Distance: 3.1 miles
Duration: 19:28
Pace: 6:17 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 9/10
Field Placement: 22 / 249 (8.8%)
Age group: 35 – 39
Group Placement: 3 / 15 (20%)
Weather: 32° F, Windy, Partly Cloudy
Event URL: ctc.coin.org/results/firstnight/
Report: here
Date: 12/31/2007 4:30 PM
Type: Easy
Course: First Night 5K
Distance: 3 miles
Duration: 26:18
Pace: 8:46 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 8/10, Effort: 5/10
Weather: 31° F, Windy, Partly Cloudy
Notes: Hugh, Dan, and me ran the course again to cool down.
Date: 1/1/2008 4:00 PM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 1:09:22
Pace: 9:23 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 7/10, Effort: 6/10
Weather: 18° F, Windy
Notes: 8 of us showed up for the 4 pm run including Brad, Kim, Hugh, Andy, Dan S., Dan H, Chris Lunn (no kidding, Chris Lunn!) and one other woman (not sure name). We ran the Tiger Run course since Mizzou won. If Mizzou had lost, we would have run Hugh's Hulen Hills.
Wind chill was bitterly cold! I think about 4 F. Right Achilles hurt a little and muscles on right rib cage area hurt when breathing. I took it easy and stayed back with Chris who was toughing out his first run in months with no hat or gloves.
Date: 1/2/2008 7:00 PM
Type: Weight Training
Course: Weights, upper bulk #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 51:00
Weight: 159 lb
Misc: Quality: 8/10, Effort: 7/10
Notes: Cut the ab exercises a little short. I realized while doing ab exercises the pain I've been having is coming from my upper abs.
Date: 1/3/2008 5:30 AM
Type: Tempo
Course: Rain Run - A Route
Distance: 7.5 miles
Duration: 55:21
Pace: 7:23 / mile
Shoe: Mizuno Alchemy
Weight: 158 lb
Misc: Quality: 9/10, Effort: 8/10
Weather: 14° F
Notes: Other than bitterly cold air to breathe this run felt pretty good. Achilles didn't bother me.
Date: 1/3/2008 8:30 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 34:10
Pace: 8:33 / mile
Shoe: Mizuno Wave Rider
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F
Date: 1/5/2008 8:00 AM
Type: Race
Course: Runner's Choice 20K
Distance: 12.6 miles
Duration: 1:26:15
Pace: 6:51 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 9/10, Effort: 9/10
Field Size: 26
Weather: 48° F, Overcast, Windy
Event URL: ctc.coin.org/results/RunersChoice/index.htm
Notes: We had twenty-one 20K and twenty 10K turn out this year which must be some kind of recent record. The temperature was great for running but a little wind. I attempted to stay with Phil and Tony and a little behind them to block the wind. Only able to keep up with Phil until about 3 miles and Tony eventually passed me, but he was running the 10K. The hills (long inclines) were already starting to hurt my legs. Caught up to Mike D. and Riley (dog) that were running the 10K, stayed with them awhile, but eventually, he pulled ahead. I was passed near the end of the first loop by Daniel that was running the 10K.
I tried to drink water at the water station on the second loop, but it wasn't going down easily. Darrin briefly caught up to me after I slowed down to drink, but I was able to pull ahead on the next downhill. We had to pass the finish line and go back out and back a short distance. Wind from the south so it was a tough out but easy back.
Placed 2nd overall in the 20K. Not a great time for me and pace definitely fell off a lot in the second half. I believe the course was a little long for 20K so counted it as 12.6 miles as indicated on GPS. I was 2 1/2 min faster than last year, but not my best time for this course. Hugh was 9 min faster than last year. Phil blew us all away at 1:22:32.
M1 - 6:36
M2 - 6:26
M3 - 6:29
M4 - 6:47
M5 - 6:51
M6 - 7:12 (40:20, 6:44/mi pace)
M7 -6:50
M8 - 6:50
M9 - 6:43
M10 - 7:30
M11 - 6:47
M12 - 7:08
M12.6 - 4:05 (45:55, 7:11/mi last 6.4, 1:26:15, 6:51/mi overall)
Date: 1/5/2008 10:15 AM
Type: Easy
Course: Miscellaneous Route
Distance: 6.2 miles
Duration: 56:46
Pace: 9:10 / mile
Shoe: Mizuno Alchemy
Weight: 157 lb
Misc: Quality: 8/10, Effort: 8/10
Weather: 54° F
Notes: Exhausted, hungry, and thirsty after this run.
Date: 1/6/2008 6:45 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13.7 miles
Duration: 2:25:35
Pace: 10:38 / mile
Shoe: Mizuno Wave Ascend
Weight: 157 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 61° F, Sunny, Overcast, Humid
Notes: Ran 1 loop on Devil's Ice box side and 1 loop with group at 8 am on the Gans creek side. Very muddy today, but great run.
Date: 1/6/2008 4:30 PM
Type: Weight Training
Course: Weights, upper lean #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 1:00:00
Weight: 157 lb
Running: 60.5 Mi - 8:36:33
Weights: 1 hr 51 min
YTD Running: 51.4
February 2-Nut Race 5K
April 21-Boston Marathon
May 17-Berryman 50 Mile Trail Ultramarathon
September 1-Heart of America Marathon
October 5-Twin Cities Marathon
Tuesday, January 01, 2008
Looking Forward to a New Year
Total Miles:
2004 - ~1000
2005 - 2090
2006 - 1937
2007 - 2572
Marathons:
2004 - (1) Heart of America
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro
Marathon
Ultramarathon:
2007 - Hocking Hills Indian Run 60K (First one - placed 3rd)
Number of each type of races:
60K - 1
Marathon - 5
Half Marathon - 1
20K - 2
10 mi - 1
10K - 3
5 mi - 2
8K - 1
4 mi - 2
5K -11
Duathlon (20.9 bike and 5K run) - 1
Total running miles run in 30 races: 295.1
Some of these races were free - Spent low $600s on race fees.
States I ran races: Missouri, Maryland, Ohio
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi
2006 PRs in 20K, Half Marathon, and Marathon
Goals for 2008:
1. Run fewer 5Ks (this one should be easy)
2. Sub 3 marathon is still a road marathon goal
3. Run more on trails and more trail races (still undecided on which ones)
4. Continue to have fun with running
5. Become a better swimmer
6. If complete #5, do a triathlon
Possible marathon and over runs for 2008:
January - No plans
February - Maybe Pyscho Wyco 50K
March - Maybe 3 days of Sylammo
April - Boston Marathon
May - Berryman Trail Marathon
June - No plans
July - No plans
August - No plans
September - Heart of America Marathon
October - Twin Cities Marathon
November - No plans
December - No plans
2004 - ~1000
2005 - 2090
2006 - 1937
2007 - 2572
Marathons:
2004 - (1) Heart of America
2005 - (3) Mad City, Heart of America (BQ), Portland (BQ)
2006 - (3) Flying Pig (BQ), Heart of America (BQ, Chicago (BQ)
2007 - (5) Laughing Out Load, Berryman (First Trail Marathon - placed
4th), Heart of America (BQ), Baltimore Marathon (BQ), Bass Pro
Marathon
Ultramarathon:
2007 - Hocking Hills Indian Run 60K (First one - placed 3rd)
Number of each type of races:
60K - 1
Marathon - 5
Half Marathon - 1
20K - 2
10 mi - 1
10K - 3
5 mi - 2
8K - 1
4 mi - 2
5K -11
Duathlon (20.9 bike and 5K run) - 1
Total running miles run in 30 races: 295.1
Some of these races were free - Spent low $600s on race fees.
States I ran races: Missouri, Maryland, Ohio
2007 PRs in 5K, 4 mi, 8K, 5 mi, 10K, 10 mi
2006 PRs in 20K, Half Marathon, and Marathon
Goals for 2008:
1. Run fewer 5Ks (this one should be easy)
2. Sub 3 marathon is still a road marathon goal
3. Run more on trails and more trail races (still undecided on which ones)
4. Continue to have fun with running
5. Become a better swimmer
6. If complete #5, do a triathlon
Possible marathon and over runs for 2008:
January - No plans
February - Maybe Pyscho Wyco 50K
March - Maybe 3 days of Sylammo
April - Boston Marathon
May - Berryman Trail Marathon
June - No plans
July - No plans
August - No plans
September - Heart of America Marathon
October - Twin Cities Marathon
November - No plans
December - No plans
2007 First Night 5K
It was an interesting 24 hrs preceding this race. Woke up in the night with pain in the right rib cage area that hurt badly when breathing. Couldn't sleep on my side and not much better on the back. Went to urgent care and checked out healthy so they took a chest X-Ray and everyone looked good. Diagnosis was a muscle sprain, but not sure how it happened. Doctor said to take Ibuprofen.
Went home and took a nap and felt a little better but still pain so took more Ibuprofen. Warm-up went pretty well. Got back to car about 5 min before start, drank a Burn (free sample from XCExtreme). The start felt pretty good but a little fast so pulled back just a little. Caught up to Dan S. and wasn't sure I could keep up, but passed him somewhere in the first mile. Another guy I didn't know passed me. I could see Tom M. ahead, but wasn't gaining or losing on him. First mile split was 6:00. After the turn around, I could see Dan wasn't far behind. Phil was so far ahead I never did see him and missed him when he turned around too. I did see Hugh shortly after turn around.
Second mile still felt pretty good and split was 6:33. Kept pushing and checking my pace and trying to pick it up. Part of the last mile went down hill. I could still see Tom in my sights, but not gaining. Third mile split was 6:22 and last 0.1 mi was 33 sec. Distance on GPS 3.103. Dan finished right behind me a couple seconds. Excellent 5K and a PR for him. Phil was 18:58. Hugh finished in 22:02. I think everyone was happy with their results. I was happy considering the excuses I could have used like running 13 at Rockbridge yesterday. The pain I had earlier didn't bother me during the run and actually felt better, but it is back now but not too bad.
Overall placed 22 out of 249 and 3rd of 15 in my age group with some tough competition. Hugh was 43rd overall and 3rd of 12 in his age group.
Went home and took a nap and felt a little better but still pain so took more Ibuprofen. Warm-up went pretty well. Got back to car about 5 min before start, drank a Burn (free sample from XCExtreme). The start felt pretty good but a little fast so pulled back just a little. Caught up to Dan S. and wasn't sure I could keep up, but passed him somewhere in the first mile. Another guy I didn't know passed me. I could see Tom M. ahead, but wasn't gaining or losing on him. First mile split was 6:00. After the turn around, I could see Dan wasn't far behind. Phil was so far ahead I never did see him and missed him when he turned around too. I did see Hugh shortly after turn around.
Second mile still felt pretty good and split was 6:33. Kept pushing and checking my pace and trying to pick it up. Part of the last mile went down hill. I could still see Tom in my sights, but not gaining. Third mile split was 6:22 and last 0.1 mi was 33 sec. Distance on GPS 3.103. Dan finished right behind me a couple seconds. Excellent 5K and a PR for him. Phil was 18:58. Hugh finished in 22:02. I think everyone was happy with their results. I was happy considering the excuses I could have used like running 13 at Rockbridge yesterday. The pain I had earlier didn't bother me during the run and actually felt better, but it is back now but not too bad.
Overall placed 22 out of 249 and 3rd of 15 in my age group with some tough competition. Hugh was 43rd overall and 3rd of 12 in his age group.
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