track fan

1:55:18.   What a perfect day.  It was one of those days that had I been racing I would have had a great day.  You know those days, when everything aligns perfectly, the weather, your legs, your lungs ... it was beautiful, warm but not sunny, I felt rested, free, and just like I could run forever.  After last finding out last weekend that I have been running faster than I had thought I was, I tried really hard to run easy until the last 3 miles.  I am not sure how successful I was, I pretty much ran the same pace as the last time I ran this route, but I felt awesome so it doesn't really matter.  AHHHH.  Our ART therapist came down to Tucson to meet with some people (I think about some sort of school in Somalia), he is going to come over to our house tonight and give us a little treatment -- what a nice guy!!

Happy Sunday bloggers!

I wish I were like Jon and Walter (with lots of blog followers ;-) ) because I wanted to share this with the fastrunningblog group.  Dean and I got a housecall from our doctor last night, John Ball, Chiropractor (ART and Graston therapist) was in town from Phoenix and came by to give us a treatment at home!  Not only is he a great guy for this, but he was in town to meet with his friend Patrick Nduwimana (1:42.81 800 meter runner) who has started an international project to help bring renewable engery to developing countries.  The Green Athlete Project is really interesting and I am trying to spread the word.  As one of their first projects they installed solar panels in a school in Burundi in June of 2009 - this was after the school burnt down because a student was studying by candle-light and fell asleep.  They now have electricity in their study halls.

 Look for David Krummenacker to rabbit some fast races this Winter/Spring sporting a Green Athlete Project jersey ...

AM: (~12.5 miles, 1:46:30).  16 x 400 @10K>5K pace w/200 recovery + 31:07 wu/29:20 cd (the long uphill home was painful).  My range should be 1:41-1:45 (6:44-7:00 pace).  This was my first "speed" workout in 2 or so years, I was a little nervous last night and this morning.  I ran down to the track with Dean and he was giving me a hard time about how slowly I was running "downhill" - he said, "my heartrate is 112" - I think I made smarty pants remark like "well, I am racing better than ever so I am not going to second guess my training now" -- but what I really meant was "yea, but I am nervous about this workout".  He knew ... and if he thought the jog to the track was slow he should have waited around for the jog home ;-).  It was windy today -- wind and 400s do not mix well!!

Anyway, it went pretty well.  I had a little "surge" in the second set -- which made the last 4 harder than they should have been, but all and all I was happy with how it went.  It was just long ... the first few felt pretty easy and by the 12th one they were hard.  Greg had said to do 12-16, I really wanted to 16 but after 12, I thought maybe I should do 14 (a compromise), but I did not slow down, so I thought I could do 2 more ... and I did. I recovered pretty quickly, so I am now glad I stuck with doing 16.

1st 1600: 1:43, 1:44, 1:43, 1:42 (6:52) (recovery averaged 1:14)

2nd 1600 : 1:42, 1:39, 1:35, 1:39 (6:35)  (recovery averaged 1:15)

3rd 1600: 1:42, 1:43, 1:42, 1:42 (6:49) (recovery averaged 1:15)

4th 1600: 1:42, 1:43, 1:43, 1:41 (6:49) (recovery averaged 1:11) - the 3rd one I had to go into lane 2 because of the zamboni (well, it was a track sweeper, but I like to say "zamboni")

PM: (easier than easy 3.5)

Have a happy day bloggers!

1:00:22 ... nice very early morning run on the Yeatman trail.  We are hurrying off to the airport.  I may or may not be blogging for the next few days, rest assured I will be running ... hopefully the same as usual ;-)

Merry Christmas bloggers, may you all have a wonderful time with friends and family.  Stay warm, eat well, be of good cheer! 

AM: (10 miles, 1:29:08)  8 x 100m strides. A little long, but not quite 11 miles. ... I ran with Dean for about 30 mins and then he turned around and I ran on a trail for a while.  It was so windy here today - actually right in front of Deans Mom's condo the wind is probably blowing about 40 mph -- because she is right on the beach -- but once you get to the main road it was much less (though still really windy).  Despite the fact that Dean gives me a hard time about running slow but there were mile markers on the road and I was going about 8:10 pace on the way back (with a tailwind) - I would estimate we were running about 845-8:50 on the way out (which is fast for me). 

When I got out into the trail I just knew that I was going to lose a leg to a 'gator -- there are a bunch of them (though I did not see any today).  Weird being back in the south -- I missed the accents more than I thought.

PM: (easy 4 - maybe on the treadmill if I don't feel like braving the wind again).

Ok ... have to go get ready for hours of Eucher (those of you from the midwest know what I am talking about!).

Happy Christmas Eve Bloggers

1:04:32 ... we survived the storm!  This morning was still windy, quite a bit colder than yesterday too.  The water looks beautiful though and the sun is out. 

I hope you are all having a wonderful Christmas!

AM: (9 miles, 1:17:49).  8 miles + 8 x 100m strides.  Nice day ... cloudy and chilly -- just perfect for a run.  Everyone (the other two families) left yesterday so just Dean and I and his Mom today ... it is pretty quiet now ;-)

PM: (4 miles easy)

I hope you all are recovered from your holidays!