FREYGUY

am run by myself. 37 degrees and calm.

8:12, 8:56, 9:10, 9:17, 9:28, 9:35

am run by myself. 32 degrees and calm.  I've been fighting a head cold and/or allergies.  low grade fever and achy.  Hips are sore for some reason.

9:30. 9:36, 9:40, 9:57, 10:30, 10:35, 10:38

Run in St. Meindrad

7:25, 8:25, 8:44, 8:57, 8:57, 9:14, 9:43, 9:35, 10:09, 4:54

Almost a carbon copy of last years 10 miler. The weather couldn't have been much better. 45 degrees and clear. A little windy. I ran a couple of miles to warm the legs up and arrived at the start line just in time for the start.

Mile 1: With the wind, but climb from 459 to 488 (29 feet).  Like any race with 7,000, there was a lot of bumping and jockeying for position. I tried to stay on the centerline of the road and just fall into a comfortable pace. 6:32 for the first mile.

Mile 2: 488 to 470 (down 18 feet). Again running south with the wind. I can't see Joe Bell anymore, but not suprised by that. I feel very comfortable. The crowd is thinning just a tad. 6:23 for mile two.

Mile 3: 470 to 509 (up 39 feet). We are entering Iroquois Park. We will do a loop in this park over the next 2.5 miles. There is no flat ground here. Up and down throughout. It is wooded, so not much effect from the wind.   6:54 for mile three

Mile 4: 509 to 568 (up 59 feet).  There was about a quarter mile down in this segment which was nice to catch my breath. Then up again. 7:02 for mile four

Mile 5: 568 to 578. This segment was rolling gaining and loosing as much as 35 feet of elevation at a time. Half way. 7:01 for mile five. 33:48 for the first half.

Mile 6: 578 to 575. This mile had a very nice downhill. I thought we may be done with the park now. 5.5 mile on Garmin shows 509 feet.  By now, the crowd is nothing more that essentially a single file line trying to find the shortest route around this winding rolling road. 7:07 for mile six.

Mile 7: 575 to 469. We are leaving the park behind finally. With a lazy s-curve, we double back onto runners in the first half of the race. There is good croud support here. The wind is now in our face and will stay there til the end. With the downhill and a jolt from the crowd, I find a good stride and get a little leg speed back. 6:37 for mile seven

Mile 8: 469 to 487. We are now running on the flat. Again there are still runners on there way out. I chat with a couple of people on the way. I'm now passing people really for the first time all race. I know my pace hasn't ticked up. However, the effort has. I'm giving it all I've got now. 7:06 for mile eight.

Mile 9: 487 to 458. Not much to talk about. We are all just pushing toward the finish.  6:55 for mile nine.

Mile 10: 458 to 461: The mile is flat, but the overpass seems much harder than anticipated. I can see Papa John's stadium now. I also start to hear the announcer. The last mile is in the stadium, running 3/4 the way around the football field on artificial turf. The corners are a little tight, but its nice to be done. 6:43 for ten.  34:37for the second 5 miles. 

I ran finished this race in 1:08:56 last year and 1:08:25 this year.  (PR for a 10 miler)

am run with ryan.  nice and warm 60 degrees

8:16, 8:38, 8:44, 8:49, 9:04, 4:49

pm run on tm. 3 miles

am run with ryan.  72 degrees. about 40 degrees warmer than a week ago. 7 miles

pm tm run. 4.75 miles

am tm miles 12 miles in 108 minutes

pm tm miles after a long day with 5 kids 7 years and under at soccer games and the Shriners Circus.

am run outside

7:32, 7:55, 8:10. 8:41, 9:14, 8:56, 9:53 for 8:38 average

I started today out with a run with Ryan, then I read through race reports from yesterday.  I'm still trying to process the whole thing that happened yesterday in Boston.  Running Boston has been a goal of mine.  I had a chance to be there yesterday, but had to back out because my God-daughter was celebrating her First Communion.  Family and Church always comes first.  Thoughts and prayers go out to those affected in boston yesterday.

8:42, 8:38, 8:49, 9:11, 9:08, 9:15, 9:50. 9:52, 9:45, 9:37, 2:37  for 9:19 mpm

 had breakfast then:

tm 2.5 miles; one of those miles at 9.5 mph (6:18 mpm)

am tm run.  It is storming, so we took the run inside. 61:30

pm run outside.  8:30, 8:25, 8:21, 8:30, 4:30

am run with ryan.  64 degrees and calm.

pm run outside.  My gps watch was dead.  Therefore I just ran known path around seymour

speed work today.  planned to run on track at Trinity High School.  However, after running to it, I remembered that football has now taken over that area. 16x400 at RP-25 seconds a mile. I decided to do my speed work on their horseshoe drive.  400 from north drive to south drive then recovery on the way back. switched for the second half to balance the effects of the wind.

3 miles warm up on the way over to the school.  27:24

8x400 1:35, 1:32, 1:31, 1:31, 1:34, 1:32, 1:33, 1:29

8x400:  1:31, 1:30, 1:35, 1:32, 1:36, 1:34, 1:34, 1:29

3 miles home 29:25

am run on tm following new program listed in triathlete may 2013. Today RP + 75 to 90 seconds.  Cadence work. Try to achieve 180+ strikes per min.  RP + 90 would be 8 mpm or slower.  To achieve the strikes needed at a 1% incline, I ended up at 7:13 mpm.  I concentrated on form and strikes today.

3 mile warm up at 6.7 mph

5 miles Cadence work.  37:02

pm run outside.  8:30, 8:56, 6:26, 7:53 (0.75 mile)

am run with ryan.

8:11, 8:53, 9:16, 9:46, 6:33 (for 0.75 mile)

60-75' aerobic base.  Rolling to hilly terrain. Pace progression Build every 1/3 as RP +75", +55, +35. Focus on form as heart rate rises. 

That is the program.  Well, I live in Indiana. There is rolling terrain, but I would have to drive a bit to get there.  So I used my new trusty used treadmill.  I am learning to love this thing. 

1.25 mile warm up. 3 @ 7:47; 3 @7:24, 3 @ 7:03 varying every other quarter mile from 0.5% to 6.5%. By the end, not as much of an incline.  I was feeling winded.  .5 mile cool down.

am run on tm. 6 easy active recovery miles at 9:07 pace

The Program:  10K pace work 10X1000 with 2' recovery at RP.  Try to pace evenly lap to lap and interval to interval.

What I actually did: 4:20 am start with ryan. ran five miles with ryan outside before he headed off to work.  9:17, 9:05, 8:45, 9:01, 9:37.

Then 3x1200 with a 400 recovery 5:06, 5:01, 5:13.  Half mile cool down.  I had to go home so my wife could make it to work by 6am. 

Then 3 miles on tm with a 5:00 1200m buried in the middle of it.

4:30 am run with ryan before he goes to work. I have team pictures and soccer this morning followed by more packing and a little furniture shopping. 

easy 7.75 miles in 1:16:--  active recovery with long run scheduled for tomorrow.

The Program:  1.5 to 2.5 hr. aerobic base Flatter to slightly rolling terrain. RP +75 seconds.

What I did:  This was actually scheduled for Sunday, but the last few days have gotten away from me.  Therefore, since it is my long run, I moved Sundays workout to Tuesday.

first ten miles 7:36 to 7:44 mpm

11-19:  7:54, 7:48, 7:46, 7:45, 7:53, 7:59, 8:31, 9:43, 9:32 for a 19 mile run in 2:32:07