FREYGUY

am run with ryan.  7.50 without watch.

one mile warmup, two at marathon effort, then 4 to build mileage at about 70% effort

4.5 easy miles outside around the highschool.  only 8 degrees.

 (12) .75 mile laps around highschool in the pm. 1:24:36.

am run:

trying to hold 8:30 pace as long as possible.  however, legs are tired.

8:21, 8:26, 8:41, 10:23, 10:24, 10:57, 12:25

am 5.25 mile run: 8:19, 8:35,8:52, 9:12, 9:29, 2:21

lunch 2 mile run: 7:36, 8:08

am run with Ryan Holle.  1 mile warmup 8:55 followed by 1 mile for time 7:10.  9:25 for the last mile

PM run holding 9 minute pace.

8:55, 8:55, 8:54, 8:56, 9:04, 9:02, 9:48, 10:47, 11:10

pm run:

9:06, 9:17, 9:23, 11:13, 11:01, 8:41(for 3/4 mile)

am run with Ryan Holle:

8:27, 8:27, 8:52, 9:31, 8:18 (for 3/4 mile)

Run outside in St. Meindrad Indiana by myself. 38 degrees and pouring rain. I ran a 1.2 mile loop with a pretty good hill in it elevation 409 to 607. 

8:59, 10:36, 10:21, 10:48, 10:44, 10:25, 11:09, 11:10

mid day run 25 degrees.  concentrating on holding 9mpm

8:58, 9:02, 8:59, 8:56, 8:56, 8:59, 8:58, 9:08, 9:05, 10:10

am run with Ryan Holle.  25 degrees an breezy

8:29, 8:46, 8:54, 9:01, 4:41 (0.5mile)

am run with ryan. 8:49, 8:20, 9:00, 4:13 (0.5 mile)

am run with ryan

8:17, 8:44, 9:08, 9:02, 9:11, 9:38, 10:08, 10:23, 5:20 (.5 mile)

am run with ryan.  8:37, 8:57, 9:06, 9:31, 10:42, 8:24 (0.75mile)

am run by myself.  Nice sunny day.  8:50, 9:04, 9:19, 9:40, 7:13(0.75)

am run by myself 8 degrees F with a windchill of -15:

9:07, 10:00, 10:32, 10:59, 11:12, 11:36, 3:18 (0.25)

It is a little challanging to run in ski gear.

AM run with ryan:

8:28, 8:31, 9:12, 9:09, 9:59, 8:07 (0.75)

am run with ryan

8:47, 8:46, 8:53, 4:07 (0.5)

Great group workout this afternoon at the Northside track in Columbus: 4 runners in attendance: Joe, Micheal, Matt, and I running, and Jeff, the local race organizer and friend, brought out his big finish line clock and set it up on a table at the lap mark and timed us - thanks, Jeff! :) WU - jogging and some pickups 1 mi. time trial - 6:16 jogging to recover from the mile and then jogged the 800m time trial that was planned - 800m - 2:51, some jogging at recovery pace after that 400m time trial - 79 seconds - - full recovery, 4x800m w/ 0.25 mi. rec. (3:27, 3:29, 3:36, 3:47) slow jogging CD

mid-day run by myself after speed work yesterday.  Legs are a little tender still.

8:43, 8:40, 8:44, 8:56, 10:03, 9:56, 10:01, 1:42 (0.25) 1:06:49 overall

am run with ryan.  weather is a bit warmer today.  43 and drizzle.

8:27, 8:33, 8:48, 9:06, 9:50, 10:59, 10:54, 2:44 (0.25) 1:09:24 overall

am run with ryan at 4:20am.  10 miles

8:35, 8:53, 9:00, 9:10, 10:12, 9:52, 10:27, 10:33, 1:53, 10:40. 1:38:21 overall

pm run 6.5 miles by myself. amazing 67 degrees at 10:30pm. very windy though.  I wanted to get my run in for wednesday because of the wild storm front rolling through in the am.

7:46, 8:50, 9:27, 9:38, 10:06, 11:13, 5:09 (0.5 miles)

am run by myself.  Winter is back 28 degrees at start. I did a few laps around cemetary.  Legs are tired from increased mileage.  I just let them go at a comfortable pace to recover.

10:01, 10:02, 10:25, 10:46, 5:35 (0.5)

pm run by myself.  still cold; 20 or so. 

9:27, 9:31, 9:42, 9:44. 9:43, 9:55, 9:43, 10:00, 10:50, 10:54

am run by myself 22 degrees and snowing.  about an inch or so on the ground.  It was fun running in the fresh snow.  I noticed that it was hitting my legs a little different.

9:41, 10:03, 10:15, 10:27, 11:01, 11:16, 11:21, 9:44 (0.75 miles) for an overall 1:22:53

AM  run by myself: 18 degrees

9:23, 9:42, 9:59, 10:25, 10:30, 11:06, 11:20 2:37 (.25)

midday run by myself 30 degrees

9:02, 9:35, 9:42 5:05 (0.5 mile)

midday run by myself 34 degrees.

8:55, 8:59, 9:08, 9:13, 9:37, 9:43, 9:52, 9:57, 9:54, 9:57, 11:01, 5:37 (0.5 miles) 2:01:31 overall

am run with Ryan Holle. 26 degrees and clear:

9:31, 8:51, 9:01, 9:03, 9:27, 11:01.  56:58 overall.

am run with ryan. 34 degrees.

8:45, 8:46, 9:05, 9:06, 9:28, 9:33, 9:27, 9:37, 4:50 (0.5 mile) for 1:18:41 overall

am run by myself. 45 degrees and very windy.

9:22, 9:39, 10:06, 10:43, 10:43, 10:39 for an overall time of 1:01:14

am run with ryan. cool and calm 32 degrees

8:40, 8:48, 9:08, 9:35, 9:55, 10:30, 10:52, 10:38, 10:43, 10,38 for 1:39:32 overall.  a little slow and sluggish.  Again, my goal right now is to build mileage.  I'l worry about pace at a later date.

am run by myself. 32 degrees and breezy.

9:19, 9:21, 9:50, 10:19, 10:37, 11:04, 10:41, 2:45 (for 0.25 miles).  legs are very sore.  Goal is to get 60 miles in this week with Saturday being a light day in prep. for next week. 

early am runs by myself.  ryan needed the day off.  After studying our runs from the past few weeks, I wanted to concentrate on even splits.  This way maybe I could stay away from the 10 and 11 minute per mile paces.  Since I'm still 21 pounds above my target running weight and in the building phase I picked 9:09 mpm (4 hour marathon pace).  this is also 3/4 a 3 hour marathon pace.  I ran two legs this morning; an 11 mile and a 4.25 leg.

9:07, 9:06, 9:09, 9:08, 9:07,  9:08, 9:09, 9:07, 9:58, 10:00, 10:15 for an overall 1:43:21

I went home and had breakfast (2cups of strawberries, 3 pancakes with sugar free syrup, a bagel with light cream cheese and a cup of coffee, 16 oz water), got the kids ready for school and then went out for the second leg

8:40, 8:54, 8:45, 9:03, 2:19 (for 0.25 miles) for an overall 37:43

am run with ryan.  32 degrees and calm.

am run by myself 21 degrees and calm.

am run by myself

9:11, 9:12, 9:12, 9:11, 9:10, 9:11, 9:12, 9:09, 9:14, 9:14, 9:15, 9:18, 9:02, 9:14, 9:20, 5:01 for a total 2:23:11.

2:00:31 at the half marathon split.

pm run by myself. 57 and windy

8:23, 8:25, 8:40, 9:10, 9:25, 4:55 for a 49:00 overall run.

am run with ryan.  32 and very windy.  not a good run after a late night, lots of cake and other stuff that I shouldn't have eaten. (I turned 37 yesterday).  legs are sore as well.

8:53, 9:20, 9:34, 9:51, 11:16.

am run by myself. 19 degrees and breezy.

9:39, 9:52, 9:54, 9:59, 10:01, 10:10, 10:21, 7:33 (0.75 miles)

4:30 am run by myself.  freezing rain and 32/33 degrees.  Kind of tricky footing.  We had a mix bag of precip. last night.  I was hoping that school would be cancelled so Heidi would not have to go to work.  2 hour delay, so she had to go in at her normal time (6am) so I only got 5 miles in.  I did not run yesterday to prepare taxes.  A couple of bum days will turn a 70 mile week into a 50 mile week.

9:39, 10:17, 10:06, 10:12, 9:53 for 50:10 overall

I went back out after Heidi got home.  Her afternoon cpr class was cancelled giving me a little additional time.  9.5 miles by myself, but temps in the upper 30's, so I ditched the coat and long pants.

8:30, 8:30, 8:28, 8:29, 8:30, 8:20, 8:37, 8:34, 9:43, 4:48 (for 0.5) for 1:22:34 overall

am run by myself.  29 degrees. 7.25 miles.  My Garmin died on me a tenth of a mile in, so I just ran the very familiar high school block. I don't know my splits for this morning, but right at 70 minutes according to the clock tower.

28 degrees and sunny.  Run with Ryan.  This is his longest to date.  Nice run just to visit and chat.  It has been a full weekend for my wife and I.  We have wanted to move out of the house we have been in for many years.  However, not sure where we want to go.  If we were going to stay in this town or move on.  Anyhow, we started looking at houses.  Went through a few last weekend and three more friday.  We found one we really like that had only been on the market for 6 days.  We made an offer on Saturday.  Two more offers went in after ours that same day.  We were encouraged to change our original offer and firm it up a bit, so we did.  After a full day of paperwork, phone calls, and banking yesterday, we found ourself in a 'highest and best offer' situation today even though our offer was $1,600 higher than the asking price straight up with no consessions.  I felt like this was the highest stakes poker game that I have ever played. 

Nedless to say, a long slow run with Ryan was nice.

8:41, 8:51, 9:00, 9:06, 8:55, 8:57, 9:15, 9:14, 9:29, 9:33, 9:54 (1:40:59 overall)

am run with ryan.  33 degrees and snowing. 

am run by myself.  trying out the my new fila skele-toes.  they are minimalist shoes.  calves will probably be sore tomorrow.

8:30, 8:57, 9:03, 9:25, 10;00, 10:40, 10:42, 11:37 for 1:19:04 overall.

am run with ryan.  22 degrees and calm. 

8:52, 8:47, 8:44, 8:41, 9:01, 9:18, 9:51, 9:57, 10:00, 9:59, 2:25 (for 0.25)

Run with Ryan at 8pm. 32 degrees and snowing pretty hard.  very windy as well.  Ryan hung in for four and then bailed.

9:33, 9:25, 9:44, 9:58, 9:47, 9:21, 8:18, 9:44, 8:36, 4:50 for 1:29:18 overall

pm run with joe bell.  We ran most of the Seymour Half Marathon course. 

1:58:32 for 13.1.

2;12:16 for an average of 9:08 per mile.

am run before church.  felt very early after loosing an hour.  I wanted to complete a second run in the afternoon.  However, my brother Patrick was ordained as a deacon this evening. Ran out of time.

9:44 average.

pm run mostly by myself.  easy miles.  My 5 year old son joined me for 1.2 miles of it.  He wants to start running with me.  He kept a 12:40 pace

am run by myself.  time change is effecting me a bit.  very difficult to get up and run in the cold. 10:12 average pace.

am run with Ryan.  I'm so glad ryan texted me this morning to let me know he was running.  I would not have gotten out of bed to run.  33 degrees and light snow.  9 minute pace.

am run with ryan. 33 degrees.

6.75 miles 1:01:46 9:07 mpm average pace.

noon run by myself.  7.5 miles. 1:07:56 for a 9:03 mpm pace

 pm run with ryan.  7.75 miles 1:13:32 for a 9:30 mpm pace

pm run by myself.  short laps around the high school campus. 1.5 mile warm up. 13.1 miles for time. .5 mile cool down - then walk.

half marathon

6:47, 7:04, 7:26, 7:41, 7:51, 7:33, 7:49, 7:51, 7:37, 7:21, 7:28, 7:13, 0:49  for 1:38:50 overall

mid day run with ryan.  light snow.  nothing sticking though.  legs very sore from the last couple of days. easy pace from 9 to 10 mpm

pm run by myself.  legs are sore from last week.  pace slow. 9:45 average

am run with ryan.  cold. 31 degrees with about a 15 mph wind. both of us still feeling effects from last weeks milage.

8:54, 9:04, 9:21, 9:37

am run with ryan. nice easy miles. 8.5 miles

pm run on treadmill while watching ncaa basketball.  7.25 mph; 1.0%

pm run at inlaws.  nice outside.  56 degrees and sunny. hilly run at St. Meindrad.

9:07, 9:26, 9:47, 10:37, 9:45, 10:32, 10:20, 10:21, 10:09, 10:33

long run in the snow sunday pm.  1:58 through 13.1 miles 2:39 for 18.00

am run by myself. snowing and 31 degrees. however the roads are just wet with a few patchy slick areas. slow and sore

9:11, 9:51, 10:20, 10:55, 11:03

am run by myself. 31 degrees and light snow.

9:02, 9:04, 9:07, 8:50, 8:40, 9:16, 9:23, 9:57, 9:31, 5:39 (for 0.6) for a 9:38 mpm average

am miles with ryan. 31 degrees and calm.

8:21, 8:31, 8:39, 8:48, 10:11, 10:48, 10:41 for 9:26 mpm average

am run with ryan.  28 degrees and calm.

AM run with ryan. 30 degrees and calm. 46:57 9:21 pace

mid day run with Joe bell.

1 mile warm up. 2.9 miles (7:37 pace) by myself (I mixed our time up and got left behind) 6.2 miles together. (7:39 pace)

mid am run by myself.  32 degrees and sunny.  the sun makes it feel so much better :)

7:56, 8:14, 8:14, 8:46, 10:03 (running on railroad track), 8:38, 9:08, 8:34, 10:26( RR), 10:04 (RR), 9:17, 9:18, 9:08. 9:20, 9:42, 9:50

2:27:48 for 16.1 or 9:11 pace

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

4:20 am run with Ryan.  active recovery 6.25 miles in 1:00:01

the program:  Track, build threshold. after warmup: 4x800m at RP-10 to 15 sec with 3 minute recovery.  then 5x400m at RP-15 to 20 sec.

What I did.  Heidi is in Nashville, TN for continuing education, so treadmill here I come.  2 mile warm up, then 4x800m at 9.5 mph (or 3:09) and 400m recovery at 5mph.  Then 5x800m at 9.8mph (or 3:04) and 400m recovery at 4mph.  1.25 mile cool down.

Not a bad day for a race actually.  59 degrees at the start.  I had not planned on racing today.  My wife has been out of town for 4 days and got home at 10 last night.  Oliver had a soccer game (and I'm the coach).  Therefore, I really wasn't physically prepared.  Legs are tender from long run on Tuesday and speed work on Thursday.  However, a friends son had registered for this race and couldn't run due to injury.  My wife had volunteered to coach soccer today, so I took the opportunity to race. (I have a great wife).

35,000 registered runners for this race.  I was starting in corral H, which was a few thousand runners back from the elites.  Its an out and back run with a lap around a famous track here in Indiana.  Lots of weaving for the first couple of miles.  Here are my numbers for today:

7:07, 6:55, 6:47, 6:38, 6:39, 6:42, 6:55, 6:42, 6:50, 6:42, 6:52, 6:59, 6:44, 0:42

5k/10k/:  21:23, 42:10

PR for a half today.  Felt pretty good today and strong at the end. 

pm run in the rain in my minimalist shoes.

The Program: 6x1600m at RP with 2 minute recovery.

What I did: 2.85 mile warm up.   5x1609m with 400m recovery on the Trinity track. 3miles home.

6:34, 6:44, 6:28, 6:49, 7:14 :(  Legs could not go any faster and mind could not override their will to quit.   

am run with ryan.  off and on rain. easy recovery run.

7:49, 7:58, 8:36, 8:41, 8:52, 9:36, 9:47

4am start with ryan holle staying in the neighborhoods around the highschool.  Ryan stuck with me for the first 8 miles before peeling off to go to work.  2:33:44 for 18 miles @ 8:32 mpm average pace.

The Program:  75 to 90 minutes at RP +50' to 65'.

What I did:  95 minutes at RP 90'

7:37, 7:49, 7:54, 7:46, 7:56, 7:57, 8:04, 8:32, 8:58, 8:30, 9:19, 5:19 (for half mile cool down)

track work.  3.1 miles there 3.1 back with 5x1600 and a 400 recovery

6:35, 6:18, 6:43, 6:40, 7:06

am run by myself.  Running in skeletoes.  Goal is RP +90' with counting cadence 180 strikes per min. fell short of that, but had a good run. 

8:27, 8:37, 8:37, 8:43, 8:43, 8:48, 9:11, 7:19 (for 0.75)

We are in the middle of moving and painting the interior of an entire house.  Ready to get back to some kind of normal day.

Back to running after two long weeks of moving from one house to another.  We close on your other house tomorrow.  Felt a bit rusty. 4.65 miles, then 1 for time, then 5 miles.

1 mile in 6:06

am run at Mutton Creek by myself.  2.75 mile warm up. 5 X 1200 @ RP+ 10" with .35 mile recovery. 2 mile cool down.

5:01, 4:48, 5:03, 5:03, 5:08 (or 6:36, 6:35, 6:39, 6:39, 6:44 mpm)

The Program:  60 to 75 minutes of progression running 20@ RP+70", 20@RP+50", 20@RP+30"

What I did:  1.6 mile warm up.

First 20 minutes 2.59 miles or 7:43mpm

Second 20 minutes 2.71 miles or 7:22 mpm

Third 20 minutes 2.79 miles or 7:10 mpm

Cool down

noon run. perfect weather. overcast/partly sunny mid 60s. track work.  2 mile warm up. 10k (25 laps), then 2x2000 @ RP with half mile recovery's and .75 cool down

10k 42:01 or 6:47 mpm

first 2000m 8:19 or 6:39 mpm

second 2000m 8:24 or 6:43 mpm

The Program: 2.5 hour run at RP + 60" to 75".

This seemed a bit of a lofty goal after a long day of track work only thirteen hours prior.  However, I wanted to give it a shot.  I set the alarm for 3:15am so that I could complete this long run before church. 

What I did:  9.50 miles in 1:23:--.  Legs were a little tender and heavy and I was not mentally ready for this.  However, the morning was perfect, calm and about 50 degrees.  Not a sole out this morning.  I intentionally started out easy with an 8:50 and over the next two miles worked down to a 8:15.  However, I never achieved the desired 7:45 pace.  The morning fizzled with a 9:17 and a 4:40 (half mile).  Walked back home to shower and sleep a little more.

mid day run. 78 and sunny.  Truly easy miles to recovery for a good week of training.

8:03, 8:04, 8:04, 8:09, 8:09, 8:16, 8:24, 8:34, 8:41, 8:43, 9:01, 9:03, 5:08 (for .5). 8:27 mpm average pace

am run with ryan holle.  nice morning. I'm not used to the very early runs right now and could feel it.

8:50, 9:05, 9:31, 9:34, 10:15, 10:39

AM run with ryan.  12 miles in 1:51:12

am run in the rain. 1.65 mile warm up. 5k in 24 minutes flat. 1.25 mile cool down.

3 miles at home on tm so Heidi can go to work.

pm run: 5 miles on the tm.

am run with ryan at the highschool 6.4 miles in 1 hour flat.

3.6 miles on tm while watching extreme weight loss on abc.

Race in Columbus Indiana. 63 degrees and drizzle. Race was for the Catholic churches Haiti youth group mission trip.  There was a track close by, so I started out with a 1.5 mile warm up.  Left hamstring is tender so I needed to get some heat in it. I started out about twenty feet back in the group.  It didn't take long before the field had thinned out.  Race was stacked with good runners.  It draws some talent from Indiana University which is not too far away.  Race felt good. PR by 1 second :)

5:57, 6:15, 6:12, 0:42

finished off the morning with 4x1mile with random mileage as filler.  It was also nice to visit and run with Joe Bell.  Joe has been very inspirational in the marathon training area.  Nice PR today joe.  As I have said before, any day you PR, it is a good day.

nevery mind the race distance. The computer will not let me enter 3.1

mid day miles very easy miles 9:49 mpm average.  A little sore from yesterdays workout.

pm run around the neighborhood.  kind of hot.  8:30 pace

am run around neighborhood.  1.75 mile warm up 16X400m w. 400m recovery.  1.5 mile cooldown.

16x400:  89, 90, 90, 94, 93, 96, 93, 88, 96, 97, 90, 104, 98, 89, 110

pm bike 20 mile bike ride with 15.9 mph average. 37 mph max.  Kind of a shakedown ride.  I haven't been on it yet this year.  I also installed a smart phone holder on profile bars.  I am amazed with technology.  gps, speed, odometer, phone, camera, compass, tv, radio, mp3 player, and internet 3 inches from my nose while riding a bike.  That's craziness.  What else does a guy need.

easy am run around neighborhood in pouring down rain. 

am tm run. easy 6.6 mph pace.

!!!RACE TOMORROW!!

Race with Arnold my brother-in-law. Rainy morning about 60 degrees.  Actually a nice day for a race. 3589 half marathon runners. race also included a quarter marathon and a 5k.  This was the first race that I've ran that closed an interstate for the course.  The first 4 miles were on I-794 crossing a bridge.  kind of interesting.  also, the best seeding I have ever had. I was number 14.  I figured somebody just made a mistake.  I don't get two digit numbers.

 Mile 1: (elevation 590ft to 840ft). Going over the Hoan Bridge. I started right up on the start line behind Ronald Mcdonald on a scooter and some dog mascot.  Lead pack went out very quickly I was showing a 5:50 pace for the first half mile while climbing.  I knew this was not my pace so I tried to settle into a 6:35 as planned.  6:39

Mile 2:(840 to 700)still a light rain with wind in our face.  settling in a bit.  6:23

Mile 3: (700 to 596 then back to 700ft) Off ramp, water stop and On ramp to head back over the bridge.  I took a gel shot and some water.  One of the runners (Todd) that was behind me caught up and I started talking to him.  He was about my age. He was looking to run a sub 90min half.  We ran together for a while. 6:37 (20:04 5k)

Mile 4: (700 to 814) Climbing the bridge. Todd is with me.  he was looking to settle into a 6:45, so we did. 6:46.

Mile 5: (814 to 8:40 then down to 700) Over the bridge and down the back side.  Still running with Todd.  Approaching the crowd down town.  6:40

Mile 6:  (700 to 593)  Todd and I parted ways as I was looking to run a little faster.  Nice kick of the back side of the bridge. Rain has stopped. 6:25/ 41:03 10k

Mile 7:  (593 to 661)  a good little hill going into a park.  a light wind has been at our backs now since mile 3.  I up the effort for the hill.  Those who know me know that I'm a slow climber.  6:55

Mile 8: (661 to 671)  Not a whole lot of elevation change, but there were five rolling hills with the last one gaining 30 ft.  Todd catches up with me and we talk for a bit.  there was a pack of 4 runners that pass us.  6:55

Mile 9:  (671 to 599) We are now coming out of the park and will be heading back toward downtown along Lake Michigan.  There is a decent breeze in our face now.  I decide to tag along with the pack that passed us.  Todd fades off for the last time.  6:26

Mile 10: (flat) The rest of the race is flat along the shore line.  6:31and 1:06:31 for 10 miles

Mile 11: 6:38

Mile 12: 6:29

Mile 13: 6:19

Last 5k 20:21

overall 1:26:52   PR!!:)

Todd finished in 1:28:11

Arnold finished in 1:33:04

AM treadmill run at 8 mpm.

PM run bike run with Joe Bell.  1.5 miles/5.5/4.5.  The plan was to ride the bike route for the Columbus tri, but Joe got a flat so we switched it up. 

am tm run

am run before church:

8:09, 8:24, 8:20, 8:29, 8:02, 8:22, 8:34, 9:33, 9:40, 10:07, 10:19, 2:33 (for 0.25 mile)

pm run in pouring rain:

8:26, 7:52, 8:32, 8:58, 9:37, 9:55, 9:16, 10:06, 9:26, 9:51, 0:58 (for a tenth)

AM run: 2.5 miles on tm 10 mpm tough

PM:

Joe and I tried the biking thing again.  I had a flat 2.8 miles in. chained our bikes to a stop sign and ran back to pick up truck. 

2.7 miles in 22:43 (bare footed)

then 2.8 miles in 24:15 (with shoes) around tipton lakes

AM run:

1.75 mile warm up; then 8x800m w. 400m recoveries targeting 3:15 pace. 2 mile cool down.

3:16, 3:15, 3:15, 3:18, 3:21, 3:33, 3:35, 3:34

AM Run:  well today's plans for an am run got blown up.  We kept my brothers kids overnight.  All of the children played well together and didn't go to bed until 10:30.  The night was full of interruptions from a severe thunder storm, to one wetting the bed, a lost tooth, and Hudson (the youngest) homesick and wanting his mommy.  Since Heidi has to be at work at 7am, I attended to their needs.  Was not ready for a 4:30 am run.

PM run:  another thunderstorm; cancelled baseball game.  That's ok, I'll run on the treadmill once we are done with dinner.  Nope; tornado warning kept us in the basement for a while, then a bad headache.  We will try it again tomorrow.

am run:  attempt at progression run 4 @ 7:45; 4 @ 7:25; 4 @ 7:05

1.65 mile warmup.  0.65 mile cooldown

7:43, 7:48, 7:40, 7:46, 7:25, 7:24, 7:50, 7:52, 7:51, 8:29, 10:33, 10:50

I didn't have the speed at the end.  Oh well, I got a couple miles in today.

run with Joe Bell in Columbus.  Not sure on the splits because I forgot my watch.  Joe ran the first 14 miles with me (he had run 13 miles earlier).  I finished the last 10 by myself.  Tough after 18.  3:26:00 for 24 miles

pm run in the rain.  8 miles at 8:15 pace.

Track work in the rain.  4X800 with 3' recovery.  4X400 with 2' recovery 3 mile warm up .5 mile cool down.

3:12, 3:11, 3:09, 3:02

1:27, 1:25, 1:25, 1:25

am run: 30min run 30 min bike.  3.25 miles in 28:28 and 9.75 mile on the bike in 33:45

Run in Lexington Ky with Joe Bell and friends.  rainy and overcast 70 degrees, but actually a nice day for a run.  Goal was to go sub 40.  However, this was a pr so I can't complain.  Race starts near the old courthouse and runs south on Richmond Road.  Elevation change (up and down) of 145 feet.  The hills were long and sweeping.  Last 1.2 miles was downhill.

6:28, 6:27, 6:56, 6:38, 6:44, 6:00, 1:28

AM run: tm 2.75miles

Lunch run: 8miles  8:19, 8:35, 8:37, 8:53, 8:46, 8:43, 9:02, 9:14

PM run: 9:19, 9:45, 9:26, 10:06, 10:22

AM run:  Track work. light rain.  2 mile warm up 6x1600 with standing recovery (2') half mile cool down

6:34, 6:33, 6:33, 6:46, 6:38, 6:48

pm run: building base.  9.80 miles in 1:25:35

mid-day bike ride.  20 miles; 17 of those at 18.3 mph average.

18 holes of golf.

yard work.

early am run. hot and muggy.  a very rusty 8 miles in 1:20:--.  Legs feel ok.  My body is just tired this time.

Pm run. Progression 3@7:45, 3@7:30, 2@7:15. 1.5 mile warmup. .5 mile cool down

7:42, 7:40, 7:47, 7:27, 7:27, 7:32, 7:24, 7:44

am run: 1.65 mile warm up. mile for time. 2.55 miles for base

mile time 6:34.  a little tired. only 9 hours between the last two runs.

Mid-day swim.  300 meter swim.

PM run:  9.5 mile run to build base.

400 meter open water swim at lake Cumberland as well as a lot of skiing.

PM run:  9 miles in 1:24:00. 89 degrees and humid.  Just back from vacation

AM run: 7.25 miles before Heidi goes to work.  1:08:--

Mid-day: 400M swim

PM run: 8.10 miles in 1:18:45. 86 degrees and humid.  Slow, but working on building mileage

PM run: heat index of 100. 92 degrees. a miserable pace 10 miles in 1:42:53 

AM run: 3.1 on tm in 27 minutes

PM Run: 8.3 miles outside Heat Index 100. Time 1:21:44

Race in Bedford Indiana. Slightly rolling.  75 degrees and 83% humidity.  Seemed very hot.

5:48, 6:24, 6:29, 0:45

PM run:  77 degrees and 90 percent humidity.

8:50, 8:55, 8:53, 9:03, 8:44, 8:59, 8:54, 9:31, 9:27, 9:36, 9:52, 10:03, 9:06

AM run:

Rain. 6.5 miles 7:47, 7:57, 7:42, 8:13, 8:38, 9:16, 4:13 (0.5mile)

PM run with Joe: 14 miles

miles 1through 10 at 8 to 8:30 pace. 

mile 11  7:46

mile 12  6:57

mile 13  7:26  (had to stop to tie shoe)

mile 14  9:22 for cool down.

AM run: easy easy run after hard day yesterday.  4.15 in 42:19

PM run:  6.15 miles in 59:56

AM run: 4.76 miles in 46:47

AM run with Joe Bell:  56 degrees.  after warmup 4x 1 mile in Seymour highschool parking lot finishing with a few strides. 

6:12, 6:13, 6:03, 5:54

PM run: nice outside 75 degrees.  easy run 1:18:23 or 9:33 mpm

AM run in brown county state park with a group.  A strong group.  There were about 10 of us.  Not a bad turnout for a rainy morning.  About half the group were sub 18 minute 5k runners so I was toward the back of the pack.  Kind of hilly.

7:33, 7:42, 7:46, 8:11, 8:05, 8:09, 8:24, 7:36, 8:00, 8:02, 7:20, 7:05, 7:03, 7:06, 7:19, 7:10, 8:15 (for 0.85 mile cool down)

pretty much an off day.  I'm worn down from company and a late night/early morning.  Once everyone left our house, my family and I went to late mass in Brownstown, then had Chinese for lunch. We went back home to clean up and rented a couple of movies.  While the family napped I went out for a run.  The weather was perfect, but my mind was not into it. One lap and home.

PM run:  Weather is perfect again.  75 degrees and 50% humidity.  a progression run.

9:10, 9:07, 7:54, 7:48, 7:46, 7:25, 7:25, 7:19, 7:02, 7:57, 8:11 (for the last 0.75)

1:27:07 for 10:75 or a 8:05 average pace

AM run: 4:20 am start.  Perfect weather again 60 degrees and overcast. Long run with 800 meter and 400 meter repeats impeded in it.  27 miles overall. 1:54:38 for the first 13.1.  3:39:51 for the first 26.2

first 12 miles:

8:34, 8:40, 8:38, 8:46, 8:46, 8:46, 8:49

9X800 meters with 0.25 mile active recoveries on the rubberized track (clockwise):

3:16, 3:15, 3:17, 3:10, 3:20, 3:21, 3:17, 3:17, 3:26

9X400 meter with 400 meter active recovery in the parking lot outside the track.  I was cast away by the football staff for 'liability reasons':

 1:08, 1:30, 1:29, 1:31, 1:43, 1:43, 1:40, 1:43, 1:50

9:59, 9:53, 9:49 for the last three miles 3:47:50 for 27 miles

AM run:  6x400 after warm up

1:33, 1:33, 1:26, 1:39, 1:33, 1:23

PM run:

8:00, 7:48, 7:39

Well, not what I had in mind for today.  I had gone out for a bike ride and hit a dog just as I was building speed aided by wind.  I ended up on the pavement; my bike was a garage sale.  busted my helmet and went to the ER.  No broken bones.  No concussion.  Just a huge amount of road rash.  Enough that I'm out of commission; most likely for a few days. 

The Lord was definitely with me.  It could have been much worse. 

29 days to the marathon.

pm training:

Getting back on the horse.  First training since ER visit.  Started with 10.5 miles on the bike.  Went by the house with the dogs that caused my accident.  A little slower this time.

4:57, 3:54, 3:38, 3:32, 4:01, 2:44, 3:22, 3:38, 3:53, 3:36

right hand and knee are still very sore.  If my x-ray didn't come back negative, I would swear that I have a broken hand.  Right hand controls rear break and derailleur.  I need it back.

5 easy miles on my feet;

8:46, 9:14, 9:40, 9:40, 9:16 

AM Run:  5:30 run with Joe Bell.  1.5 mile warm up 4x1000m and 1 mile for time at Trinity track.

4:00, 4:06, 4:05, 4:02

5:53 for mile

PM run: Hot and humid.  8:14, 8:03, 7:58, 7:44, 7:55, 7:56, 6:52, cooldown

AM run:  76 degrees and 100% humidity at 5:30 am. 

8:49, 7:50, 7:51, 7:59, 8:48, 9:21, 10:21, 10:58, 11:14

PM run:  3.35 miles in the pouring rain.

Mid-day run:  73 degrees and 90% humidity.  4X 1.25 miles with 0.25 mile recoveries

8:43 (6:58), 8:48 (7:00), 9:25(7:32), 10:43(8:34)

AM bike: I was the bicycle leg of a sprint triathlon. 17.5 miles in 53:13 or 19.6 mph

3:33, 2:37, 2:53, 2:43, 3:10, 3:12, 3:02, 2:52, 2:58, 3:09, 3:03, 3:08, 2:56, 2:58, 3:17, 2:49, 3:23, 1:39

jog to warm up and cool down. 

mid day run:  86 degrees and sunny.  Taking it easy because of heat.  14.15 in 2:06:30  or 8:56 mpm

AM run: 4 am run 70 degrees. I was able to watch the meteor shower during my run. Pretty cool. 6.5 miles in 1:01:15 or 9:26 mpm.

  7PM long run - 75-80 degrees and overcast, lower humidity than it has been. Left Joe's house at 7p: 6.2mi. over to Mill Race Park - easy pace - 53:00, right into 8mi. MP - 56:01 (7:01,6:52,7:03,7:07,6:59,7:02,7:03,6:53) 6mi. easy pace back to the house in the dark. walked last 0.2 - we were both hurting :)

AM run:  73 degrees and low humidity.  9 minute pace.  1:03:07

midday run with Amelia (pushing a stroller). five miles at a ten minute pace.

PM run.  nice and cool.  cutdowns.

8:29, 7:49, :56, :46, :31, :37, :30, :10, :22, :05

mid-day run:  4X2000m;

8:40, 8:30, 8:57, 9:11

AM run: easy 6.1 miles before Heidi goes to work.

PM run: easy 8.1 miles before bed.

pm run after Heidi got home.  high 80's. nine minute pace.

One strider 1 mile at 5:53

am run while Amelia is at preschool. 

8:42, :12, :31, :16, :16, :53, 9:14, :09, :42, 10:00

PM track workout 86 degrees. 8x400 with 400 meter recoveries. 31:23 for the combined 4 miles. 

1:33, :37, :35, :37, :38, :37, :37, :39

pm run.  82 degrees and 51% humidity.  progression run.  mile warm up with half mile cool down.

8:23. 7:40, :48, :41, :19, :20, :33, :03

am run: 9 miles easy around Mutton Creek.

PM Bike Ride:  40 miles with my wife Heidi to celebrate our 9 year wedding anniversary.  We started at the IUPUI campus in downtown Indianapolis and road the Monon Trail up to Westfield (161st street).  we stopped in Carmel IN for a car show.  Not a run of the mill car show.  This one was packed with exotics like Lamborgini's Ferrari's, Porche, Lotus, AC Cobras, Ford GT40's, Masiratti's and the like.  Very Cool.  We had dinner and then rode back to the truck.

AM run after church with Heidi.  This was her long run for the week.  Around a 10 minute pace.

am run: easy run in prep for weekend marathon

am run: again easy miles in prep for marathon. 8:30 mpm with the second mile at 6:58

PM run in Marquette MI.  jogged a little with the kids before their kids run.  Very cool event for them (ages 3 and 5). The first time I've seen chip timing for kids. A 1k event. About 60 to 100 kids if I had to guess.  Oliver finished 1st in 5 and under group at 7:05. Ameila, 11:35 and finished 15th.

Joe and I ran a 5k following this event.

7:30 start.  Joe Bell ran this race with me as a pacer.  Target was 3:09:59 or BQ35-39. One of Joes college friends also joined us from lexington ky.  His target was 3:05.  Weather was good.  59 degrees and 94% humidity.  course climbed a bit more than I expected.  Overall  a good race, but I missed my goal by 2 minutes.

1 through 4:  6:59, 7:01, 6:53, 7:04.  Up hill about 100ft.  feeling good and just settling in.

5 through 8:  6:57, :48, :56, :45,  We climb another 85 feet and then a nice decent into town.  Climb was gradual.decent was nice and the view was beautiful.  A group joined in with us and we stuck together through about mile 18.

9 through 12:  6:51, :51, :51, 7:04. Feeling good and just enjoying the race.  this part is flat and along shoreline drive.  Nice running in a pack.  I had the best cheering section of any along the route composed of my wife and kids.   We pass them which is a big boost.

13 through 16:  6:54, :54, :54, 7:03  Back onto Presque Isle.  A very steep climb and downhill, but they pass quickly.  This race is two 13.1 loops.  1:31:10 at the half.

17 through 20:  7:12, :21, :54, :36.  The climb is taxing me a little this time around.  However, I know that once we peak, we are aided almost the rest of the way.  Then just as we start the decent, my right hamstring cramps. I had to come to a complete stop and stretch it out.  However, my ability to move efficiently was now gone.

21 through 24:  8:20, 7:58, 8:15, 8:39  I have a great running partner in Joe.  He shuttled water to me and kept me focused finishing and working through the cramps.  I decided to take a Gu gel about half way through 23.  I had been holding off on doing so because I didn't know how my cramping would react to one.  Hindsight, I should have taken one at mile 20 and then again around 22 because with the gatorade, water and gel things started to turn around.

25 through End:  From 24.4 to 25.2 we climb roughly 100 ft then downhill to the end.  Between the crowd, gel, Joe yelling at me, water and gatorade I'm able to muster up an 8:03 uphill mile for mile 25.  Right now it is a last ditch effort to BQ.  7:10 for mile 26 and 2:32 for the last (0.29).

3:11:54

Overall a great weekend and so much fun running with Tim and Joe  We hung out on the beach afterward and let the kids swim in Lake Superior.  I would do it again.

pm run: 3 easy laps around the neighborhood. Legs are starting to hurt a little from yesterdays marathon and 12 hours in a truck.

pm run:  Hamstrings are sore from race on saturday.  I can't seem to get much speed.

PM run with Ryan.  his first run since May.  I'm really feeling the effects of the marathon.  Legs just don't want to move very fast.

8:10, 8:35, 8:54, 9:10, 9:32, 9:42, 10:45 4:32

Ave HR: 115 bpm

Max HR: 136 bpm

PM run with Ryan. 9 pm start.

8:05, 7:33, 7:57, 8:24, 8:26,

2 X 1 mile repeat with .5 mile recovery

6:48, 7:20

Average HR:  136 bpm

Max HR: 171 bpm

pm run:  82 degrees 58% humidity. run at St. Meindrad.  Hilly.

8:16, 9:26, 8:27, 4:27 (0.50 mile) 8:23, 8:28, 10:02, 10:22, 11:04, 11:45, 2;51 (0.25 mile)

Average HR:  123

Max HR: 157

pm run:  90 degrees

9:12, :08, :07, :16, :03, :00, 10:05

Legs seem to be still feeling the effects of marathon

AM run:  Run with Ryan at 4:30. 70 degrees.

8:54, 8:54, 9:02, 9:11, 9:27, 9:27, 9:27

Ave HR:  110

Max HR: 123

Am run: hot early 91 degrees by the end. Legs are starting to feel better. 1:29 for the entire run

8:21, :17, :04, :12, :40, :53, 9:09, 9:04, 9:28, 9:36

Ave HR: 135

Max HR: 171

AM run:  Run with Ryan at  highschool at 4:30am. 71 degrees, but humid

8:21, 7:48, 8:41, 8:50, 8:51, 6:52 (0.75 mi)

Ave HR:  121

Max HR: 171

mid-day run: raining whenever I started.  one mile loop on the cross-country course at Freeman Field.

8:56, 9:01, 9:08, :03, :21, :34, :53, 10:30, 10:57

Legs are still pretty tired.  i'm concentrating on building base right now.  It's taking everything I have just to put in these miles.

5:00am run.  43 degrees and 100% humidity.  7x1mi repeats.  1/2 mile recovery.  15 miles total in 2:04:04

6:57, :59, :57, :51, :53, :48, 7:19

AM run with Ryan:  Light rain to start at 4:30. 64 degrees. I ran 7 miles with Ryan before he had to go to work.

8:35 :35, :41, :54, :48, :53, :51

Then quarter mile repeats with a quarter mile recovery followed by a cooldown.

1:29. :30, :35, :35, :33, :39

AM run.  Beautiful and cool.  13 miles in 1:46:23. 3 mile warm up; then 6x1 mile repeats with half mile recovery.

7:00, 7:00, 6:56, 7:10, 7:06, 7:12

am run by myself at the highschool. 4:30am start.  no data on this run.  Garmin went dead. about 90 minutes.

AM run while Amelia is in school.  Run in the rain.  I think the rain and lightining made me run faster.

7:19, :18, :18, :16, :13, :08, 6:59, 7:17, :31, :41, :04, 6:57, 7:26, 7:58  1:42:34 overall  (7:19)

4:30 am run. body is tired and gaulded (sp?) from rain run. slow

Am run. nice out after a cold front moved through. 1:53:20

am run before church.  58 degrees.

8:24, :11, :16, :38, :28, :27, :41, :55, :48, 9:13, 9:05, 8:10, 7:54, 7:39, 7:42, 7:57

2:14:35 overall (8:25 ave)