The Next Step

It was around 15 this morning with some pretty good wind so didn't feel like getting outside for my first run in March with a 0 wind chill so stayed in on the treadmill. I did a progression run. I started off easy and felt good so just kept picking up the pace. I worked down to the last mile was around 6:40. It felt like a good run to start off the week. I was supposed to go to DC today but flight was cancelled due to the bad weather so get to spend another day with the family which is nice but still have to go tomorrow.

58:24 (7:18 avg)

Another cold morning (8) so ran on the TM.  I just took it easy today.  I felt good and the pace seemed very relaxed.  I am really itching to get some speed work in and to run some races to see where I am at.  I am looking at a couple of 10k or shorter races over the next couple of weeks.  Just need to see which one will fit into the schedule the best.  I will be in DC for a couple of days so hopefully can stay on track and get a solid week in.

60:30 (7:34 avg)

Washington, DC.  I had early meetings today so got in 6 miles on the TM.  I felt pretty good but just took it easy today.  Since we lost a day on this trip due to the weather we are trying to cram a lot of meetings into two days so running time will be tough.  I would have like to have gotten two runs in today but probably won't happen.  I will try to do some faster running in the morning.

49:02  (8:10 avg)

Late night last night and early morning meetings so was only able to squeeze in 6 miles but at least ran some of it at MP.  I felt good and ran the MP miles between 7:00 and 7:10 pace.  I fly back home tonight so no chance for another run today. 

45:15 (7:33 avg)

Back home in Indy today and the weather was great (almost 60 but very windy).  I felt good and I think Spring fever got a hold of me because I just naturally picked up the pace.  I had planned on running easy but just went with what the body felt like doing.  I had a couple of miles in the 6:50's but most were around 7:10 - 7:20.  I am now really looking forward to Spring.  It felt so good to be out in shorts and short sleeves but still working up a good sweat.  

 It is going to be hard to get a long run in tomorrow or maybe even any run at all since my sister is coming into town for a visit.  If I can't run tomorrow will try to make it up on Sunday.

65:36 (7:17 avg)

I tried to squeeze in a run before some thunderstorms but didn't quite make.  It started pouring rain about a mile into the run and then it started lightning.  After turning around and heading back to the house my wife came and picked me up.  She vetoed running the rest of the way back in the lightning which shows she is the smart one in the family.  Hopefully, I can get back on track this week.  The last two weeks have not been very good.  I need to get some solid weeks in to build from.

Ran after work today on a beautiful evening.  It was around 60 but pretty windy.  I felt good today and just ran comfortably.  I am going to try to do some speed work tomorrow if I can get my schedule straight.  My oldest daughter is sick so not sure what impact that might have. 

On a side note, I started a Twitter account.  Has anyone tired it?  I am still not sure about it but will give it some time to see how it works.  I have been dabling in some Internet marketing activities on the side and thought it might be a tool to help networking.  I will provide some feedback later on my experiences.

68:51 (7:39 avg)

Another great day out today.  It was in the 60's but very windy.  Today I did some 800's on the track.  I jogged over to the track for a warm up and my legs felt heavy and tired.  Not a good sign.  Decided to stick with the plan and see what happened.  When I got to the track the plan was for 5 x 800 at 3:00.  I haven't ran any speed work outs in months so wasn't sure how the legs would respond.  Here were the splits:

1st - 3:01

2nd - 3:00

3rd - 2:59

4th - 3:02

5th - 3:02

My legs felt horrible on the first one and I wondered if I would be able to complete the workout.  I felt better on the 2nd and 3rd ones but 4th and 5th were a struggle.  I think the combination of bad legs and a very windy day didn't make for a good session.  Anyway, I was glad to get it in and it is something to build on.

This week has been crazy busy at work so it has been rough working in the running time.  Also, found out that my daughter has the flu so I stayed with her while my wife ran some errands so couldn't get outside but was able to get in 6 miles on the treadmill.  I just wanted to do a real easy recovery run today anyway.  Since my legs were shot yesterday I thought it would be best to take it real easy today.  I felt better today and hopefully with the easy day tomorrow will be even better.  I am praying for a quick recovery for my daughter.  She is in the school play and their big performance is tomorrow night.  Right now it doesn't look good for her to make it.  Also, praying that the rest of the family doesn't get it.  She has been really sick the last few days.

49:02 (8:10 avg) 

Well it is not Spring yet.  It was in the upper 20's today will a pretty good wind.  I started out with pretty much no plan on what I wanted to do.  I just thought I would take off and then see how I felt and decide on the run.  After about a mile the battery on my watch died and I was feeling good so I thought I would just run a good solid pace then throw in some surges at around 5k pace.  I did 10 of the pick ups and I'm guessing that they averaged around 90 seconds each.  It felt good and turned out being a decent unstructured workout.  I am hoping to go longer tomorrow because I have an all nighter Friday night with the youth group so Sat could be rough.

Pretty nice day around 40 with some wind. I felt good and it seemed easy today. I didn't get to go as long as I wanted because of work schedule. I will try to get in a longer run tomorrow.

67:10 (7:28 avg)

After staying up most of the night at our church youth group's all nighter I didn't have the long run in me today.  I also played a lot of football and went roller skating so was stiff from that.  I was glad to get in the 8 miles but I need to start getting some longer runs in to get prepared for my half marathon in May.  I am leaving tomorrow for Honolulu and I am hoping that with the big time change I can get out early and get in some decent runs.

61:45 (7:45 avg)

I flew to Honolulu this morning for a business trip.  I don't like to leave on Sunday so I was bummed out about that.  When I got there I went out for a quick run.  It was a beautiful day (76) with light wind.  I was able to run around to Diamond Head and catch a great view of the ocean.  I didn't feel the best running I was pretty stiff.  It could have been the 9 hour flight but it was good to shake the legs out.  I finished around 11:45 EST so I barely get to count this for a Sunday run.  Now ready for sleep.  Jet lag kicking in.

46:38 (7:47 avg)

Honolulu, HI.  Went out really early this morning and it was warm (68) and humid (haven't said that in awhile).  I still felt a little stiff this morning but loosened up after a few miles.  I ran up and around Diamond Head.  The waves were beautiful reflecting from the moon.  This is always good run since I get some hill work in.  I am hoping that tomorrow I can get a longer run in.  It seems like I have been saying this for weeks so hopefully tomorrow will be the day.

64:00 (8:00 avg)

Still in HI and another great morning (68, light wind). I had to get back for some conference calls so had to keep this run shorter than I was hoping. I felt better this morning than I have the last couple of days. I decided to push the pace a little today especially on the hills. I ran up and around to the back side of Diamond Head so that gave me 4 long hills to work on. Turned out to be a pretty good run.

69:15 (7:48 avg)

Last day in HI.  Did the standard route up around Diamond Head and added on a few miles around a neighborhood on the back side of Diamond Head.  This added a lot of extra hills to the run.  I felt pretty good but just ran by feel.  Really looking forward to heading home tonight.

1:36:36 (8:03 avg)

I flew back from HI on the red eye and was pretty wiped out when I got home.  I planned to run but got caught up in work and family activities.  Good to be home.

I sleep in today from the jet lag and just stayed busy all day and then wanted to do some things with the family later in the day.  Should have ran but was just kind of lazy.

Last night I was checking out the local race calendar for upcoming races and saw a close 5k and decided to do it.  I have not really prepared for a 5k but thought it would be a good test of fitness.  It was a pretty nice morning around 30 with some light wind.  I did a 2 mile warmup and my legs felt kind of flat.  I am not sure if it was from not running the last couple of days but just didn't feel sharp.  Going into the race I thought I might have a chance to break 19 minutes but was sure what to expect since it has been over a year since I ran a 5k.

I got off to a good start and actually had to back off some because I didn't want to burn out.  I settled into what I thought was a good pace and felt pretty good the first mile.  I came through the first mile in 6:03 which was a little faster than planned but no problems.  The second mile went pretty good as well but was starting to feel the energy run out of my legs.  I managed to hold it together pretty good and came through mile two in 6:12.  The third mile I could see another master running about 10 seconds in front of me and I focused on him but he was keeping a strong pace and I never did catch him but it helped me push the last mile.  I managed a 6:15 and then rounded a corner where I could see the finish.  When I looked at the clock I could tell it would be close to 19 minutes so I gave it the best kick I could and just barely got in under 19 at 18:59. 

A guess all in all it was a pretty good pace.  This is a PR by 54 seconds so from that point of view it was a good race but I haven't ran a 5k in over a year and I knew I was in much better shape than last year.  I think with some focused training I can bring this down some more.  It was fun to run a shorter race and now want to try a 10k and see how that goes.

I did a three mile warm down after the race.

I got out early before church this morning.  It was cool (around 30) but a beautiful morning.  I had a great time listening to some praise and worship music while watching the sun come up.  Awesome experience just enjoying God's creation on a wonderful day!  I was a little stiff starting out from the race yesterday but after a few miles felt like I was back in the normal groove.

54:32 (7:48 avg)

Nice morning (40) but a little windy.  Went down to Southeastway Park and ran the loop around the park through the trails.  It was nice to get out in the woods again.  I was a little stiff and sore this morning.  I played basketball at the church youth group last night and took a tumble and banged up my knee and elbow.  I think I am going to have to retire from the basketball games because I seem to get injuried every time I play. I felt better as I went along and then did 6 x short hills sprints toward the end.

1:17:27 (8:10 avg)

I am in Huntsville, AL today and it was a great morning.  It was sunny around 55 with some light wind.  I was still stiff and a little sore today so decided to just take it easy and cut back a few miles.  My knee was a little tight but better than yesterday so I am thinking it should be back to normal tomorrow.  After a couple of miles I picked up the pace and ran the last 3 or 4 miles around my normal easy pace.  Looks like some good weather down here this week as long as the rain holds off.

46:23 (7:44 avg)

Huntsville, Al. It was a nice morning around 55 degrees. Just ran easy and comfortable most of the way. I felt good and added 8 x short hill sprints toward the end.

Got back from Huntsville late last night then left for vacation today today for Gulf Shores, AL.  It was a crazy morning trying to get unpacked and then repacked for vacation so didn't get time to run before leaving.

Gulf Shores, AL.  Got here around noon and then got unpacked and enjoyed some time in the sun.  Just enjoyed having time with the family.  Plan to get back on track with the running in the morning.  It was very very windy today.

Gulf Shores, AL.  Got out early this morning on a great day for running (55).  However, it was very windy.  I felt pretty good but just ran easy today.  It is always nice to be able to run along the beach and watch the waves roll in plus feel the ocean breeze.  I found I nice route down by a row of beach houses that were close to the ocean.  I will try to do something faster tomorrow.  I played football and volleyball on the beach this afternoon to get a little more exercise. 

We did have a little bit of a scare today as my youngest daughter got caught in a rip current and it took her pretty far out in the ocean.  Luckily she was on a board that she could float on but I had to dive in and pull her out.  It was hard on me to get her back in against the current. 

71:09 (7:41 avg)

Gulf Shores, AL.  Very nice morning for running (53) but still pretty windy.  I was sore this morning from the football yesterday.  I have a sore groin muscle that hurt pretty bad to lift it but it didn't feel bad running.  I started off easy and planned on doing a tempo run.  I ran 3 miles easy to get loosened up and then started the tempo.  I struggled from the start.  My legs just felt fried.  I did a couple of miles and then bagged the tempo and just ran easy.  I did the two tempo miles in 6:42 and 6:38 but it was a hard effort.  I will take it easier today on the beach activities.

68:09 (7:17 avg)

Gulf Shores, AL. Nice morning today (60) with high humidity and wind.  I felt better today but groin was still a little sore.  I started off easy and felt pretty good starting out.  I went out into the wind and it really felt good to turn around and come back with the wind.  Toward the end I was starting to feel tired.  I didn't have any fluids with me so think I was running out of energy.  It was nice to get in a little longer today and the legs definitely felt better today then yesterday.