The Next Step

Will Power 5k

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Location:

New Palestine,IN,USA

Member Since:

Oct 23, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

5k - 18:59 (3/09)
4M - 25:06 (9/09)
10k - 41:01 (11/07)

Half - 1:25:58 (11/09)

Marathon - 3:06:33 (12/09)

Short-Term Running Goals:

1:25 for the half marathon
Sub 39:00 for the 10k.
3:07 marathon
18:30 5k

Upcoming Races



Long-Term Running Goals:

Break 3:00 for the marathon.

Personal:

Married, two daughters (18 and 15).  Masters runner trying to get competitive in my age group.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Ride 5 (Red) Lifetime Miles: 372.70
ASICS Excel 33 Lifetime Miles: 152.00
Saucony Ride 7 Lifetime Miles: 249.00
ASICS DS Trainer Lifetime Miles: 212.20
Asics Cumulus 16 Lifetime Miles: 241.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2265.35189.72112.4076.492643.96
Saucony Triumph 6 Miles: 474.92Saucony Ride Miles: 131.25Saucony Tangent 3 Miles: 452.40Acis DS Trainer Miles: 22.25Mizuno Wave Rider 12 Miles: 751.76Saucony ProGrid Ride Miles: 505.12Nike Free Miles: 2.00Brooks Axiom Miles: 65.15Acis DS Trainer Miles: 97.53Mizuno Wave Rider 12 #2 Miles: 71.00Saucony Ride (Blue) Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

It was a little warmer today (32) but still very windy so felt cold out. I felt good today so did a little bit of a progression run. I started out around 8:00 pace and finished the last mile at 7:00 with each mile a little faster. It felt good to pick up the pace some but I still didn't push very much. I just want to get a full week under my belt and then take it from there.

Spent most of the day just hanging out around the house doing stuff with the kids. It was a good lazy New Year's day. Since I have a nice long weekend hope to get some more family activities done before hitting it again on Monday.

60:30 (7:33 avg)

Saucony Triumph 6 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice day today (36) but still windy. I just did an easy 6 miles and tried to keep the pace very relaxed. I felt good but want to do a longer run tomorrow so took it easy today. It feels good to get some consistent runs in.

48:34 (8:06 avg)

Saucony Ride Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Today completed my first full week of running since the marathon. I am happy to say that I was able to do it all outside without any time on the treadmill. This is definitely a positive this time of year.

Today was a pretty nice day (32) but still had that blasted wind. I complain about it every year but the wind is pretty much a constant this time of year so I guess I ought to accept it. I ran out into the wind so that I could have the run back with the wind. That worked out good so that I was able to pick up the pace on the way back. I felt good throughout the run. Legs got tired some toward the end but nothing bad considering the break.

1:49:30 (7:49 avg)

Saucony Triumph 6 Miles: 14.00
Comments
From rockness18 on Sat, Jan 03, 2009 at 14:18:15

Nice run! I don't miss that midwestern wind. Can't wait to get outside myself. Congrats on you first full week back. Way to discipline yourself with a gradual progression.

From jtshad on Sat, Jan 03, 2009 at 14:54:10

A good week of running! Way to start off the new year.

From Robert on Sat, Jan 03, 2009 at 19:54:24

Great work. Ahhh yes, the wind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I was feeling a bit under the weather today. I think I have a stomach bug or something so cut my run short today. It was a nice day today too with no wind so I would have liked to go longer but trying to be smart since it is so early in the year. I felt pretty good most of the way but stomach started acting up again the last mile or so. Hopefully it is just a 24 thing and I can get back on track tomorrow.

38:51 (7:47 avg)

Saucony Ride Miles: 5.00
Comments
From rockness18 on Mon, Jan 05, 2009 at 20:43:51

Hope it's nothing serious. Good call in cutting things short. I paid for it a couple of weeks ago. Hope you feel better soon.

From wheakory on Tue, Jan 06, 2009 at 15:52:15

Smart move by cutting it short. The immune system gets knocked down when we try to do too much and weakens it. It's better to run less now and get better than push yourself and really get to feeling bad and be down for a week. Still a lot of miles for not feeling good. Great job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I felt a little better today but not back to 100%. We had freezing rain so stayed inside on the treadmill today. Just took it easy for 6 miles. Not off to a very good start this week. I was hoping to really pick it up this week. Hopefully, I will be able to kick this bug tomorrow and get back on track.

46:51 (7:51 avg)

Saucony Tangent 3 Miles: 6.00
Comments
From rockness18 on Tue, Jan 06, 2009 at 21:18:11

Smart not to push it too much. Glad you're starting to feel better.

From Jon on Tue, Jan 06, 2009 at 21:56:30

Being sick stinks...

From JimF on Wed, Jan 07, 2009 at 13:32:35

Thanks for the comments. Jon, you had a rough stretch with sickness so you should know that being sick does stink. Glad to see you are feeling better and back running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.001.000.008.25

I felt pretty much back to normal today but was greeted by more snow and ice so back on the treadmill. I decided to do a progression run today to get a little speed in but not push it too hard. I started off easy and then picked up the pace every 1/2 mile. I ended up running the last 3 miles in 7:18, 7:08 and 6:53. Nothing to exciting but it was nice to get the legs moving again. I have ran nothing but easy miles since my marathon so want to start transitioning back into more of a training mode over the next two weeks.

62:57 (7:38 avg)

Saucony Ride Miles: 8.25
Comments
From wheakory on Wed, Jan 07, 2009 at 14:11:28

Great run. Nice way to start to lower the pace a bit. It's great to see you get motivated back into training.

From rockness18 on Wed, Jan 07, 2009 at 17:01:40

Glad you're feeling better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

More light snow overnight temp 15 with wind chill around 0 so stayed inside on the treadmill this morning. I just did an easy run. Felt good with no issues. If the schedule allows it I am going to try a second run this afternoon hopefully outside.

64:20 (8:02 avg)

Saucony Triumph 6 Miles: 8.00
Comments
From wheakory on Thu, Jan 08, 2009 at 13:21:25

Nice run in the cold. It's really hard for your muscles to get going in the cold, but just getting out there and doing what you can do on a cold day is success. It makes you feel good when you survive bad days, because you know most people are not going to exercise outside in cold weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.003.000.008.00

It was a little nicer outside today (25) but windy. I ran at lunch so it was nice to be able to experience the sun shining. I didn't feel the best today starting out. I had a headache and just felt kind of flat. I had decided to do a progression run today and didn't want to change the plan so just decided to push through the way I was feeling. I did a two mile warmup and started feeling better as I went along. I did a progression run for the next 5 miles and the splits were:

1st - 7:28

2nd - 7:05

3rd - 6:53

4th - 6:43

5th - 6:33

The last couple I didn't feel very good. I felt like stopping after the 4th mile but kept going and I am glad that I did. I felt better after the run and it was good to get a nice solid run in outside.

We are supposed to have freezing rain and snow through the night tonight so may have to do tomorrow's long run on the treadmill. Maybe it will miss us.

58:12 (7:16 avg)

Saucony Ride Miles: 8.00
Comments
From wheakory on Fri, Jan 09, 2009 at 13:54:31

Way to get your second wind after the 4th mile. Sometimes it takes 4 miles just to feel comfortable in a run. How's your body feeling after a few weeks from your marathon.

I hope the weather doesn't get nasty for you. How's work and family life going for you.

From will on Fri, Jan 09, 2009 at 13:56:24

Your training is going well, it looks like you are going to have a good 2009. Can't wait to see how you do in 5k - half marathon in the spring and summer!

From JimF on Fri, Jan 09, 2009 at 14:13:07

Kory, Thanks for the feedback. I seem to have come out of the marathon ok. This is my second full week back to training so just fell a little flat right now. I am sure the body will adjust soon. Family is doing great just getting back into the routine of school, etc. Next week I have to travel again for work so that is a bummer but just part of the deal.

Will, I am really looking forward to racing more this year. Hopefully, the results will be good.

From rockness18 on Fri, Jan 09, 2009 at 21:29:20

Nice run today...way to dig deep at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I stayed up late last night going to a friend's wedding so sleep in today later than normal. We had some family activities planned so had to break my long run into two runs. I ran both on the treadmill. In the morning it was 33 with rain/freezing rain and at night is was dark and didn't want to run in the dark. The morning run I just did 9 miles at an comfortable pace and felt good the whole way. On the PM run I did 8 x 2:00 on incline of either 3 or 4%. It was good to break up the run a little. I would have perferred to get one 15 miler in but I guess you take what you can get.

Saucony Triumph 6 Miles: 9.00Saucony Tangent 3 Miles: 6.00
Comments
From Mark on Tue, Jan 13, 2009 at 12:49:29

Great job getting in 15 miles. Sometimes you just have to get them in where you can. Looks like you are off to another solid training year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Traveled up to DC today and I am not in the travel mode yet.  I got to the hotel around 7:30 and went down to run on the treadmill for 5 miles.  I was pretty wiped out so I cut it shorter than normal.  Hopefully, I will feel better in the morning and be able to get in a few extra miles.  I guess I am just glad that I got a run in because I was close to bagging it.  So glad I got something in.

40:15

Saucony Triumph 6 Miles: 5.00
Comments
From Jon on Mon, Jan 12, 2009 at 23:52:02

Better something than nothing! It's hard when you travel to get the runs in.

From wheakory on Wed, Jan 14, 2009 at 00:18:45

Sometimes it's tough especially traveling. You have great dedication and determination to finish the day with a run. I hope your work trip goes well.

I hope you feel more alive tomorrow... good luck and God Bless.

From JimF on Wed, Jan 14, 2009 at 20:03:00

Thanks guys! I have been struggling to find that movitation this week so thanks for the encouragement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Yesterday I had meetings all day and couldn't quite get a run in.  I was also still tired from Monday so probably didn't try as hard as I should have to work it in.  I was glad to be able to get out early today and at least get in a decent 7 mile run.  For some reason I have had a hard time getting into the routine.  Maybe it is the first trip of the year and just trying to adjust to the crazy schedule.  Hopefully, I can do better because I will be back on the road again next week.  Just felt flat today I was actually hoping to get a second run in today but just now got back to the room from a dinner meeting and don't want to run too late tonight because I have an early morning tomorrow and want to make sure I get that run in. 

56:15

Saucony Triumph 6 Miles: 7.00
Comments
From rockness18 on Wed, Jan 14, 2009 at 22:19:33

I wouldn't get too concerned. You've run 2 marathons within just about the last 3 months. One took it's toll on me and I'm just getting to the point where I can begin to ramp up my miles again. Add to that the holidays and weather...give it a week or two and you'll probably start feeling back to normal.

From JimF on Thu, Jan 15, 2009 at 15:48:18

Dave, thanks for providing some perspective. I usually have a hard time looking at the big picture when it comes to my running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Cold and very windy in DC today so ran on the treadmill at the hotel.  I had some early meetings so didn't get to run as far as I would have liked.  This has been a rough week of travel and I am looking forward to going home tonight.  I felt ok today.  Still a little tired for some reason.  I hope once I get back home I can get in some better running but looks like it will have to be on the treadmill unless I want to brave sub 0 temps.

48:20

Saucony Triumph 6 Miles: 6.00
Comments
From wheakory on Thu, Jan 15, 2009 at 16:49:27

Nice run and 6 miles is a good run. Traveling is just hard and it makes you tired because of the environment change and different thoughts and emotions being away from home.

Have a safe trip.

From JimF on Fri, Jan 16, 2009 at 11:53:12

Business travel is a bummer but for now a constant part of my life. It is rough on the family and hopefully one day I can find a job that allows me to stay home more often. Thanks for the kind thoughts!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Well -10 outside with -25 wind chill this morning so the treadmill was looking real good. Even with the cold temps it is great to be back home. Again today I felt tired when starting out. Not sure what is going on but it has been that way pretty much all week. Because of this decided to just take it easy until I start to feel the legs come back. I did feel better as I went along but still flat through most of the run. I was glad to get 8 in and will try for a longer run tomorrow to see how that goes. Hope everyone is staying warm!

63:14

Saucony Ride Miles: 8.00
Comments
From rockness18 on Fri, Jan 16, 2009 at 20:08:31

Wow! I wouldn't even want to step outside in that kind of weather. We started the day -14, but then picked up to 7-8 degrees.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another very cold and windy day so ran on the treadmill again. I felt better today but still didn't feel back to normal. I decided to just do another normal run instead of running long today to try to get my legs back. This has turned out to be an easy week so thought I might as well keep it that way and then try to get back on schedule next week.

63:10

Saucony Ride Miles: 8.00
Comments
From barry on Sat, Jan 17, 2009 at 21:34:49

I have to tell you that easy weeks are nice. And i also think that the body needs a break from running so much. Keep up the good work!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Same story weather wise (snowy, cold and windy). I stayed inside on the treadmill but will be traveling south this week so hopefully will be able to get outside some. I felt much better today back to old self so ran comfortably the whole way and picked it up over the last half. I want to get back to normal mileage this week but will be traveling this week so might be tough. We have our national sales meeting this week which means all day meetings and then dinners at night so not a lot of extra time. Hopefully I can get out early and get my running done.

61:54 (7:45 avg)

Saucony Triumph 6 Miles: 8.00
Comments
From barry on Mon, Jan 19, 2009 at 09:42:27

I am glad to hear you are feeling better! Just remember when life give you lemons make lemon aid out of it! Have a good trip.

From JimF on Mon, Jan 19, 2009 at 15:01:36

Thanks Barry you are right about keeping positive attitude.

From rockness18 on Mon, Jan 19, 2009 at 20:38:53

Glad to see you're starting to feel better. I've found ever since I started running that illness may only keep you from work a day or two, yet can often affect your running for a week or two. Good luck on your trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

I had to leave early to go to Huntsville, AL so was lucky to be able to squeeze in a run after meetings today and before dinner.  I ran on the treadmill since it was dark outside and didn't have a route mapped out.  I ran a couple of miles for warmup and the increase the pace every 1/2 mile on the treadmill until I got down to around 7:00 pace.  I didn't feel great.  It seemed harder than I think it should have but haven't done much faster runs lately so that could be the issue. 

53:50 (7:41 avg)

Saucony Triumph 6 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I thought I would get a break in the weather by traveling south but it was 17 degrees this morning so pretty cold.  Is was still good to get outside though and I just did an easy recovery run today.  I felt pretty good and ran easy.  I was hoping to do a second run today but meetings went long and didn't get a chance.  Maybe tomorrow??

48:04 (8:01 avg)

Saucony Triumph 6 Miles: 6.00
Comments
From rockness18 on Thu, Jan 22, 2009 at 17:53:49

Hard to escape that cold weather. Way to stay committed during travel. Hope the trip goes well.

From jimf on Thu, Jan 22, 2009 at 22:10:31

It has been a struggle this week but after this week hopefully the travel will slow down and I can get back on schedule. I see that you are getting in some nice running this week. Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.001.500.006.00

It has been a rough week to stay on schedule.  I am not getting in the kind of runs that I would like to but I am trying to do something in each day.  Today I was only able to squeeze in 6 miles between meetings.  I did a progression run on the treadmill and started after a 2 mile warmup I increased the pace every 1/4 mile and got down to 6:35.  It was the best I could get in with the time constraits.  Hope I can get a run in tomorrow since I have a lot of meetings and have to travel home.

45:03 (7:30 avg)

Saucony Triumph 6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I didn't have much time this morning but was able to get outside on a nice morning to get a few miles in. It was not the best week of running but I was glad that I could at least run everyday. It has been a long week and I'm really glad to be heading home this afternoon.

40:32

Saucony Triumph 6 Miles: 5.00
Comments
From jtshad on Fri, Jan 23, 2009 at 12:31:57

Good job sneaking in the runs! Travel home safely.

From wheakory on Fri, Jan 23, 2009 at 13:44:51

Just getting out there everyday to run something is an accomplishment. I hope the schedule slows down for you and you can do the things you like doing.

Enjoy your weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

I was hoping to do a longer run today but since I was gone all this week I had a lot of things to do around the house plus I wanted to spend some extra time doing some family activities. I did get in 7 miles and felt real good. I did 6 x hills and picked up the pace toward the end to around 7:15 pace. It was a pretty good run. I am planning on being home all next week so I hope to get back on schedule and get my mileage up.

53:57 (7:45 avg)

Saucony Ride Miles: 7.00
Comments
From rockness18 on Sat, Jan 24, 2009 at 18:40:51

You did a good job logging in the miles here and there throughout the week. Way to make the most out of your time.

Have you figured out your race plans for the upcoming year yet?

From JimF on Sat, Jan 24, 2009 at 18:56:23

Thanks Dave. Yes I am going to focus on some 10k and then build up to try to run a fast half marathon in May. I really wanted to go to Boston this year mainly because so many other people on here are going and I thought it would be great to meet some of you. However, I feel like I am so far behind as far as getting ready for another marathon. I don't want to go up there and just run it for the experience. I want to be able to run a decent time while I am there. I think I will try to run another marathon in the fall. I have thought about New York but am still looking around at options. If you have any ideas on good fall marathons I would appreciate your recommendation. You are coming along nicely in your training for Boston. It is a tough time of the year to train but you are knocking down some solid weeks!

From wheakory on Sat, Jan 24, 2009 at 21:31:58

You did the right thing by cutting the run short and enjoying your family. Definitely more important.

I would love to run the New York Marathon this year (if I would run one this year). The only problem is finances. The hotel costs are outrageous. I really want to run the New York marathon before I quit running marathons.

Have a great weekend and enjoy the family.

From Robert on Sat, Jan 24, 2009 at 21:53:29

Good job being dedicated this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I had some extra time today so got in a few extra miles. I felt good today and the run seemed easy. It was probably the result from having an easy week last week. The legs felt fresh so I will try to get back up to normal mileage this week and see what happens.

45:36 (7:36 avg)

Saucony Tangent 3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

It was pretty cold out this morning (15) but not very windy so that helped. Luckily I ran a route where I could go out into the wind and then come back with the wind. I felt pretty good this morning but just ran easy. I am trying to kick the mileage back up this week so want to run mostly easy miles this week because of the increase in mileage. I will see how the body adjust and then add some faster stuff later. We are supposed to be getting some significant snow tomorrow so might have to spend a few days on the treadmill. Hopefully not.

62:20 (7:48 avg)

Saucony Triumph 6 Miles: 8.00
Comments
From Mark on Tue, Jan 27, 2009 at 10:58:45

Wow, that sure is cold! Good luck with the mileage upping. On the bright side you don't have to worry about overheating. Stay safe on the roads, treadmill sounds like a good plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

We didn't get as much snow as expected but enough that I didn't want to get out on the roads and worry about the crazy drivers. I need to find some better routes with less traffic for days like this. Anyway, I ran on the treadmill this morning. I felt pretty good. I had planned on doing some hill repeats but after the first one I had some pain in my right knee so decided I would see if it felt better if I just ran normal. It didn't bother me anymore so I thought it best to just turn this into an easy run and I will try the hill repeats later. We are expecting a more significant snow tonight so have a feeling I will be spending most of my time this week on the treadmill.

62:20 (7:48 avg)

Saucony Ride Miles: 8.00
Comments
From Robert on Tue, Jan 27, 2009 at 17:43:15

You're wise to back off if things don't feel right. I could have saved myself a lot of grief if I would have done the same thing years ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.004.000.008.00

We got about 10 inches of snow last night so no way to get outside today so back to the treadmill. Today I wanted to do a tempo type run so started off with a couple of easy miles then started progressively picking up the pace on the 3rd mile which was probably around marathon pace. Starting on the 4th mile I kicked it up to the tempo pace and ran 4 tempo miles progressively faster in 7:03, 6:50, 6:42, 6:30.

It has been awhile since I ran a tempo and I felt suprisingly good. I wish that I would have ran the first two miles faster and tired to hold it all around 6:40 instead. At least it was good test of my fitness and gave me some confidence to move forward in my training.

57:48 (7:13 avg)

Saucony Tangent 3 Miles: 8.00
Comments
From rockness18 on Wed, Jan 28, 2009 at 12:58:41

Nice run Jim. You seem to have natural speed...must come from your base in high school. I still can't get over your 1/2 marathon time. Shows me you probably have a sub-3 in you down the road. Looking at previous years, you seem to be in position for a lot of pr's this Spring/Fall. Not many get through the winter with a strong base.

From Robert on Wed, Jan 28, 2009 at 13:53:09

Ahhh come on Jim, it was only 10 inches of snow....perfect for a tempo run! Can you tell I'm getting a little sarcastic about this weather.

From JimF on Wed, Jan 28, 2009 at 19:36:08

Dave, yes I am looking forward to going after some PRs in shorter races. I haven't raced much the last couple of years so it will be interesting to see how it goes.

Robert, I'm ready for spring already. This last snow is going to hang around for a while and make it tough to get out on the roads. Just to show you my thoughts on the weather, when I am on the treadmill I watch the travel channel so I can see beautiful places as I run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Roads still a mess from the snow so back to the treadmill today. I just did an easy run today after the tempo yesterday. I felt pretty good but was a little sore from shoveling snow for 3 hours yesterday. Probably the best upper body workout that I have had in awhile. Maybe I can get back outside tomorrow.

62:10 (7:47 avg)

Saucony Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Kept the 8 mile streak alive today. I have been tempted to bump up the mileage a couple of days this week but since I haven't done a 60 mile week in awhile I didn't want to over do it. Today was one of those days that I felt good and could have tacked on a few more miles but I will try to remain patient. I did add in 4 x hill intervals along the run. I had some pain in my knee a few days ago when I tried some hill intervals so was happy to get 4 in and will try to slowly increase these over the next few weeks.

I hope to get a longer run in tomorrow so that will really be the key to see if this is a successful week or not. I haven't been getting in many long runs lately so need to get back on track.

61:10 (7:39 avg)

Saucony Ride Miles: 8.00
Comments
From rockness18 on Fri, Jan 30, 2009 at 18:09:11

Your consistency this winter will pay off. If I remember correctly, you mentioned that last year you didn't really get going until summer. Consider this all a head start. Nice work this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

It was good to get back on track with a longer weekend run today. It has been 3 weeks since I did a run over 10 miles and that is not good. I felt pretty good today but I did get some pain in my left calf around 11 miles so backed off the last 3 miles and it didn't bother me anymore. It was just a good steady run today and the pace was a little better than 3 weeks ago. I didn't push at all. Just trying to get the body used to the weekly mileage again. I am happy to hit 60 miles for the week and hope I can build on this next week. It turned out to be an ok month. I had a good week to start the month then a couple of off weeks but finished strong. I need another solid mileage week then I hope to start running more faster stuff.

On a side note I got a Wii Fit for the s but I have enjoyed playing it today as well. I am pretty hooked on the snowboarding.

1:47:54 (7:42 avg)

Saucony Triumph 6 Miles: 14.00
Comments
From Robert on Sat, Jan 31, 2009 at 18:11:12

I think running as the body dictates is the way to go this time of year. Don't force things. You heading to Boston?

From JimF on Sat, Jan 31, 2009 at 20:23:55

No, I am not going to Boston. I would really like to because several people on the blog are going and I thought it would be cool to meet some of them. I just don't think that I would be ready to go for Boston. I might be able to finish but don't see myself improving my time. I want to work on some shorter distances this spring and then gear up to try to run a faster marathon in the fall. How about you?

From robert on Mon, Feb 02, 2009 at 09:57:45

Yes, heading to Boston with the Mrs. this year. The base goal is a PR. Good luck with your goals this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

We had a pretty nice day today (30) but still kind of windy. I took it easy out my standard route down 300S. About a mile into the run my nose started bleeding so had to stop and it took me a while to get it stopped. This is the first time this has every happened to me. Stopping a nose bleed is not the easiest thing to do while running. After I got that under control it turned out to be a good run. I felt good and just cruised along. It was not very fun while running into the wind but luckily that was only about 3 miles.

61:42 (7:43 avg)

Saucony Triumph 6 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.004.000.008.00

We got a surprise snow strom this more with heavy snow and high winds so I stayed inside on the treadmill. I decided to do a tempo run of around 4 miles with a goal of around 6:40 pace. I started off with an easy 2 mile warm up then on the 3rd mile I started picking up the pace so it was probably around MP. On the 4th mile I jumped into the tempo. Here are the splits:

1st - 6:47

2nd - 6:40

3rd - 6:35

4th - 6:22

I felt pretty good during the tempo. Breathing seemed relaxed but my legs were a little tired. I had some left at the end so picked it up the last mile.

57:14 (7:10 avg)

Saucony Tangent 3 Miles: 8.00
Comments
From rockness18 on Tue, Feb 03, 2009 at 22:03:01

Nice run...way to make the most of a snowed out day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

It was around 5 degrees outside and very windy so I stayed inside on the treadmill today. Just did an easy recovery run so nothing much to say. I did have some kind of stomach bug so that didn't feel the best while I was running but otherwise everything was good.

53:48 (7:42 avg)

Saucony Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Another freezing day today outside. It was 1 degree and wind chill around -15 so stayed inside on the treadmill. I did a easy run but added in 12 X 1 min at 5% for a hill workout. I felt better today and the run went good. I did have a little pain in my knee that I will need to keep an eye on but nothing too bad. We are supposed to be getting a warmup over the weekend and for most of next week so I am very much looking forward to getting out in some better weather.

69:24 (7:43 avg)

Saucony Triumph 6 Miles: 9.00
Comments
From wheakory on Thu, Feb 05, 2009 at 17:12:11

I hope the weather turns for the good for you. I was looking at your weather forecast and it does look like it will be warmer this weekend.

Sometimes I find my knee hurts when I run too many miles on the Treadmill. But I can't explain why. It might just be a different running form than when running outside.

Keep up the excellent training your doing well.

From JimF on Thu, Feb 05, 2009 at 19:25:00

Thanks! I think you might be right about the treadmill. I ran a few days in a row last week on the treadmill and noticed some pain in my knee but then ran outside a couple of days and it was fine. With the weather getting better should be able to get outside again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Just ran an easy 8 miles this morning. Didn't want to do too much as I am still getting adjusted to the mileage and want to run a long run tomorrow. I am happy that these easy runs are getting faster. I looked back at last year and my pace is much lower on these easy runs. I hope this will translate into faster times when I start working on my speed.

61:16 (7:40 avg)

Saucony Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Absolutely unbelievable weather for Feb in Indiana. It was 50 degrees at 8 this morning when I went out. Only bad thing is that it was pretty windy. I felt pretty good today and just ran easily along. I did an out and back on 300S so had to run about half of the run into the wind so that wasn't the best but normal for this time of year. I was enjoying listening to some music until my battery died around 4 miles. I guess it helps to charge it every once in awhile. Another decent week of training. I feel like I am getting my legs back and hope to take it up a notch next week. I want this to be a good month so I can do some racing next month. Good to get this knocked out now it is off to do some house chores and have some fun with the family.

1:56:11 (7:44 avg)

Saucony Triumph 6 Miles: 15.00
Comments
From jtshad on Sat, Feb 07, 2009 at 13:48:59

Great run! Have fun this weekend with the family.

From rockness18 on Sat, Feb 07, 2009 at 15:28:20

Your "normal" runs all seem to be about 15-20 seconds per/mile faster than the used to be. Seems to me you have a stronger base going into this upcoming season. Let's hope this weather continues to lighten up!

From JimF on Mon, Feb 09, 2009 at 09:54:46

Thanks! Hope I can continue building through the spring. This has always been a tough time of year for me to stay on track but trying to make this year different.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

It was a nice morning out today about 35 but a little windy. I started out easy today and could never really get going. The legs just felt drained so I didn't fight it and just settled into a real easy recovery run. I thought it would be best to see how I feel tomorrow and then do something faster. It was really nice to be out in shorts in Feb. That is always a bonus!

1:12:52 (8:06 avg)

Saucony Triumph 6 Miles: 9.00
Comments
From jtshad on Mon, Feb 09, 2009 at 10:04:09

Oh, shorts weather...I think we are still a way off here!

Keep up the good training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I had a very busy day yesterday and never found the time to get my run in. I was also not feeling the best so that might have come into play as well. I was still tired today probably a cold but managed an easy 6 miles. We had storms and heavy rain this morning so I ran on the treadmill. I actually thought I might get a second run in today but the schedule didn't allow it. One of my daughter's is sick and my other daughter had to go to her freshman orientation meeting at the high school. I can't believe that my daughter will be going to high school in the fall! Time sure flies by.

46:14 (7:43 avg)

Saucony Tangent 3 Miles: 6.00
Comments
From Mark on Wed, Feb 11, 2009 at 21:52:14

Good job getting the run in despite all that is going on. Time sure does fly, enjoy the days as they come.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

It was warm today in the 30's but we had 30 mph sustained winds and I wanted to run a tempo run. I didn't think it would be very effective to try that outside so stayed inside on the treadmill. I did 3 miles easy and then ran the 4 tempos miles in:

1st - 6:39

2nd - 6:32

3rd - 6:24

4th - 6:16

I felt pretty good throughout the run and felt under control. Worked out to be a 6:28 avg which was about what I was hoping for. I probably could have ran another mile but I don't want to over do it this time of the year. I might run a 5 mile race next weekend if the weather coorperates just to see where I am at fitness wise. I feel like I am progressing but until it is proven in a race I don't like to count on it.

57:31 (7:12 avg)

Saucony Tangent 3 Miles: 8.00
Comments
From rockness18 on Fri, Feb 13, 2009 at 17:25:48

Nice run! Way to keep plugging away through the winter. Hope the weather cooperates enough to get that road race in next weekend. I'm trying one tomorrow. It looks like it might be windy and cold, but I also need to get a sense of where my fitness is right now.

From JimF on Fri, Feb 13, 2009 at 22:14:23

Thanks! Hope the race goes good tomorrow based on your training I would say that you should take a big step forward. You have really excelled in your training through the winter. That is not an easy thing to do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Pretty decent morning (28) with thankfully no wind. Just ran easy and felt ok. My legs didn't seem to have much zip in them but otherwise everything was good. We had a beautiful sunrise this morning which was nice to see. We might have some weather coming in tonight but I am hoping to get out and do a long run tomorrow morning.

62:21 (7:48 avg)

Saucony Ride Miles: 8.00
Comments
From Robert on Fri, Feb 13, 2009 at 12:20:46

We are getting snow right now. It's probably the same system coming to your neighborhood. Hopefully you can sneak in a longer run. Have a good one.

From wheakory on Fri, Feb 13, 2009 at 16:31:40

Great run. I hope the weather stays good for you tomorrow. I hate long runs when the weather is not favorable. It's time for spring I'm ready!

From JimF on Fri, Feb 13, 2009 at 22:17:32

Robert, sorry to hear about the bad weather. We may get lucky here and miss us.

Kory, I am always impressed by your ability to run in the rough conditions. I need to do that more often and just push through the conditions.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

The snow and freezing rain missed us but it was 32 with a cold strong wind. Today I just wanted to do an easy long run to work on building endurance back up. I started easy and it felt real easy until around 12 miles and then I think the constant pounding of the wind started to add up because it took more effort on the last 4 miles. It was one of those runs todays that seemed like I ran into the wind the whole way. I'm sure that wasn't the case but sure felt like it. Anyway, I am very glad to get this run in and keep building the endurance back up. I think now it is time to start transitioning into some faster workouts.

2:07:28 (7:58 avg)

Saucony Triumph 6 Miles: 16.00
Comments
From Robert on Sat, Feb 14, 2009 at 17:12:43

Great job staying mentally tough. Wind is the worst.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

We had a really nice afternoon today about 34 but sunny and very little wind. I just planned on doing an easy run to shake the legs out after yesterday's longer run. I ended up feeling really good and just let my body pick what felt like a good comfortable pace. One of those days where you feel like you could really run fast if you wanted to. I just keep it easy and felt real good afterward. I hope to get a real solid week of training in this week. I have put in around 4 good weeks of fairly consistent training so time to take it up a notch. Spring is jus around the corner and I want to be ready for some races.

52:44 (7:32 avg)

Saucony Ride Miles: 7.00
Comments
From rockness18 on Sun, Feb 15, 2009 at 20:58:17

Great run today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.540.000.000.008.54

It was cool out today (21) but no wind so that was nice. When I started out today my legs felt real heavy and just felt like I couldn't get going. I just took it real easy and did start loosening up and running easier after 3 or 4 miles. I also ran 6 x hill sprints toward the end of the run. The last couple of days have been pretty strong runs for me so I guess it is catching up with me. Good to just have an easy recovery day.

70:28 (8:15 avg)

Saucony Triumph 6 Miles: 8.54
Comments
From rockness18 on Mon, Feb 16, 2009 at 18:56:58

Hey, nice to see you back on the front page (mileage board). 8:15's not too shabby for recovery mode. You've done a nice job gradually working you way back into things. I was too aggressive at first after my last marathon and almost paid for it.

From JimF on Mon, Feb 16, 2009 at 19:21:31

I do feel like I am starting to get back into the routine. The Christmas break helped me not get going too soon plus I think I made the right decision not to try Boston. I probably would have kicked it back in too soon and ended up injuried.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.704.300.000.0014.00

AM

It was a pretty decent morning (25) but some wind. My legs felt a little better today but still tired probably due to the increase in mileage. I just took it easy and gradually picked up the pace as I went a long. I did get to see a beautiful sunrise this morning. I would have loved to have my camera to get a picture of it. Best I have seen in awhile.

54:41 (7:48 avg)

PM

This afternoon I wanted to run something faster to take advantage of the weather since it looks like it is going to be bad the rest of the week. I wanted to run something around MP or maybe a little faster. When I started out my legs were still tired and felt heavy but decided to stick with the plan. I think sometimes it is good to run faster when your legs are tired to simulate the late stages of a race. I did a couple of miles to warm up then jumped into the MP run. I ran a little over 4 miles and here are my splits: 6:41, 6:56, 6:59, 6:55 so probably a little faster than MP for me based on my current condition. I got a little cared away on the first mile but then got it back to where I wanted to be. Glad to get in an extra run today.

50:42 (7:14 avg)

Saucony Ride Miles: 7.00Saucony Tangent 3 Miles: 7.00
Comments
From rockness18 on Tue, Feb 17, 2009 at 23:17:14

very nice run, especially considering the stiff legs.

From wheakory on Wed, Feb 18, 2009 at 04:15:21

Nice work. You had a lot of adrenaline on the first mile of the MP run. It's hard on the first mile of a training session either a Tempo or MP run to taper back that first mile. I always try to visualize or treat the first mile as a warm-up in my mind so I don't get carried away. That really seems to help relax me and get me into a groove. Try that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.380.000.000.008.38

It was a warm (48) but very windy day. I tried to keep it easy but had to increase the effort into the wind. I felt pretty good but legs still a little tired. It was an ok run but the wind made it much more difficult. We have a cold front coming tonight so not sure about getting out the next couple days.

65:59 (7:52 avg)

Saucony Triumph 6 Miles: 8.38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

We got a little snow last night. Just enough to make the roads a little slick. Also, very windy so ran inside on the TM. My legs felt fried today so I just took it easy and cut it a little short. I actually started feeling better after about 4 miles but decided to make it an easy day and then see how I feel tomorrow.

46:35 (7:46 avg)

Saucony Ride Miles: 6.00
Comments
From wheakory on Thu, Feb 19, 2009 at 23:43:23

Great work. Wise choice running inside. You definitely don't want to risk falling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.430.000.000.008.43

Cold this morning (15) with some light wind. Once I got going it wasn't too bad. My legs felt better today but I didn't want to push it today. I think I am still getting adjusted to the higher mileage so hopefully next week I can get more speed into my training. The next three weeks are going to be tough since I have a lot of travel scheduled. I will be in Portsmouth, NH next week, DC the following week and then Huntsville, AL. I will have to really work to keep on schedule but this is an important time to keep building up so that I am ready for some spring races.

I did schedule some good travel. I will be going to the beach with the family for spring break the first week of April. That is the only trip that I am looking forward too.

Going to try to run long again tomorrow. I had thought about running a local 5 mile race tomorrow but we are supposed to get some snow. The only reason to race would be to check my fitness and don't think it would be a good test if I am slipping around in the snow. I might be stuck on the TM but it has been a pretty good week since I have got outside almost every day.

66:41 (7:54 avg)

Saucony Triumph 6 Miles: 8.43
Comments
From jtshad on Fri, Feb 20, 2009 at 09:49:49

Nice mileage this week. We were about the same temps, but I was too tired and didn't feel like bundling up to face the cold so I wimped out for the TM.

Be safe on your travels the next few weeks and try to keep your training going well.

Are you not running Boston this year?

From JimF on Fri, Feb 20, 2009 at 11:12:03

Thanks! I am not going to run Boston this year. I really wanted to especially since so many people from the Blog are running. It would have been great to meet you at the race. I qualified late and then didn't seem like my training was going to be solid enough to have a decent showing so I decided I would wait until next year. I really want to continue to improve so feel like I have some work to do before I take another at the marathon. I am thinking about Grandma's marathon in June but if I don't do that one I will probably wait until fall and see if I can knock my time down some. Good luck in Boston. I am sure you will do great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.002.000.009.00

I sleep in today just didn't feel like getting up early. My wife and oldest daughter had some plans so I stayed home with my youngest daughter and got a little time to run on the TM. Since I couldn't go long I decided to run faster. I started off easy and then just continued to pick up the pace. I ended up running the last mile in 6:11. I felt pretty good and feel like it was the best way to use my limited time. It was a rough day outside today anyway. It was very windy and snowing.

64:00 (7:07 avg)

Saucony Tangent 3 Miles: 9.00
Comments
From Robert on Sat, Feb 21, 2009 at 21:14:11

Very solid run and week!

From wheakory on Sat, Feb 21, 2009 at 21:23:42

Great run. That's life we need to learn that we don't always have to do the same routine (like a long run every week). This shows you have balance in your life and needed the extra sleep. Nice work.

From Mark on Mon, Feb 23, 2009 at 11:25:10

Nice pace, with really fast last mile! Also, good job on the weekly mileage.

From JimF on Mon, Feb 23, 2009 at 18:47:14

Thanks guys! Trying to stay consistent as possible given the weather and life.

Kory, balance in my life is something that I continue to strive for but don't seem like I ever get there. Right now just focusing on trying to keep the important things on the top of the list.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Traveled to Portsmouth, NH today.  By the time I finished up meetings it was getting dark so ran on the treadmill in the hotel.  Looks like they have had some recent snow so I am going to try to scout out some routes to run tomorrow.  I felt pretty good today nothing special just good to get in the run.  Going to go out and eat some Lobster now!

54:28 (7:46 avg)

Saucony Triumph 6 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

Portsmouth, NH.  Ran on the treadmill again today. I have not found anyplace to run outside with a lot of snow piled up covering the sholders and sidewalks.  I didn't feel the best this morning.  The legs were just tired and didn't have a lot of energy.  I did manage to do 6 x 5% hill repeats which was good to mix things up.  I am going to try to run again this evening if I can work out the schedule.

54:50 (7:50 avg)

PM:  Was able to squeeze in another run before a dinner meeting.  I ran on the TM and felt better than I did this morning.  I picked up the pace and planned on doing about 4 miles at MP but the power to the TM cut off about 5 miles into my run.  I added on some extra time on the ellitical which I will count for another mile.  I would have liked to have got in at least 7 miles running but at least I got in two runs today. 

 

Saucony Triumph 6 Miles: 13.00
Comments
From rockness18 on Tue, Feb 24, 2009 at 22:26:17 from 69.183.237.63

Nice runnning...way to get a double in!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Yesterday I had an early morning math session with my daughter on the phone and then had meetings all day and flew back to Indy so missed running. The weather today was really nice around 50 degrees and windy. I had planned to do a tempo run today since I missed yesterday but after running a couple of miles it was very obvious that there was no juice in the legs. I decided to just take it easy and try it again later. Not sure why I felt so tired after the day off but didn't want to fight it.

61:05 (7:53 avg)

Saucony Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Today is a rough day for me. Three years ago today my Dad passed away. In an instant I lost my mentor and my biggest fan. I think about him everyday but today all the memories come back even stronger. I relive one of the worst days of my life. So I do as I did three years ago, I go out for a run. Running does a lot for us physically but it can also be a big help for us mentally. After my Dad passed away when I was down I would go out running and I always came back feeling better. It worked again today.

As I headed out the door and down the street I could feel tears coming to my eyes but soon I was pounding out a steady pace and my mind was flooded with all the great memories that I have of my Dad. I thought about how proud he was of me and my family. I thought about calling him after I had just completed my first marathon. I thought about seeing him hold my oldest daughter for the first time and seeing the tears of joy in his eyes. I thought about all the things that he taught me as a young boy that I still do today and make me who I am. So today's run had nothing to do with my pace, how far that I ran or what it might do to help me in my next race. Today I was running for my Dad and reliving all the good memories that I have of him.

My hope today is that everyone will enjoy being with the ones they love. Love on them and let them love on you....

Saucony Triumph 6 Miles: 9.00
Comments
From Barry on Sat, Feb 28, 2009 at 16:48:55 from 75.174.5.93

I am so sorry about the loss of your father. i lost my father just over two years ago and it was also very hard for me. Just remember even though he is not here with you in body he is here with you in spirit like your thoughts. I know this might sound different, but go and celebrate his life. Go and do something he would have done with you, like go out and eat or a movie you know do something fun. Anyway, you and your family are in my prayers.

From Robert on Sat, Feb 28, 2009 at 20:11:41 from 65.101.173.205

That's what it's all about. Accepting that time is everlasting, but savoring each moment as if it were our last. Great run!

From Jon on Sat, Feb 28, 2009 at 20:41:50 from 75.169.139.171

Sorry about your father. Running does indeed provide a great chance for us to reflect and remember and dedicate something to someone. Sounds like you do a great job of that.

From jtshad on Sat, Feb 28, 2009 at 22:31:02 from 69.20.138.125

You have some wonderful memories which will be with you forever. He was obviously a good man and it is important to remember those whom you have loved and have had an impact on your life.

From Mark on Sun, Mar 01, 2009 at 09:11:40 from 97.96.157.13

My thoughts and prayers are with you. Thanks for reminding me of this very important lesson, it is too easy to forget this. Thanks Jim.

From JimF on Sun, Mar 01, 2009 at 19:51:32 from 68.46.210.16

Thanks a lot! Your comments are very meaningful to me. Appreciate you all allowing me to share something besides running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.000.008.00

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)

Comments
From rockness18 on Mon, Mar 02, 2009 at 17:46:54 from 69.183.237.63

Nice progressive run today. Can't wait for Spring!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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)

Saucony Tangent 3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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)

Saucony Triumph 6 Miles: 6.00
Comments
From rockness18 on Wed, Mar 04, 2009 at 21:34:00 from 69.183.237.63

Nice job getting a run in amidst a crazy schedule. Sounds like we have similiar challenges.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.500.000.006.00

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)

Saucony Triumph 6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

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)

Saucony Tangent 3 Miles: 9.00
Comments
From rockness18 on Fri, Mar 06, 2009 at 21:21:27 from 69.183.237.63

Nice run! It's such a great experience to have those days in which you naturally want to cut loose.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.000.000.004.65

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.

 

Saucony Triumph 6 Miles: 4.65
Comments
From Robert on Mon, Mar 09, 2009 at 17:07:36 from 206.195.193.254

Good to see you still plugging away. We have to remember that we aren't full-time runners. The pay is bad anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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)

Saucony Tangent 3 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.640.000.002.508.14

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.

 

Saucony Tangent 3 Miles: 8.14
Comments
From jtshad on Tue, Mar 10, 2009 at 18:37:20 from 204.134.132.225

Great workout, nice way to hit the splits even when you legs were not feeling it at the start!

From Robert on Wed, Mar 11, 2009 at 10:48:18 from 206.195.193.254

Awesome job holding the splits so close.

From JimF on Wed, Mar 11, 2009 at 21:55:42 from 76.125.3.68

Thanks! It has been a long time since I was on the track. It was good to run faster even if the legs didn't cooperate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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) 

Saucony Ride Miles: 6.00
Comments
From rockness18 on Thu, Mar 12, 2009 at 20:50:25 from 75.16.162.226

Hope she feels better soon. We got hit a couple of weeks ago...not pleasant. Hey, quick question. My sister lives in West Lafayette, Indiana and has been starting to run. I think she ran a 10-miler last fall. Anyway, I'm hoping to run a marathon with her within the next year or two. Would you recommend either of the Indianapolis marathons or would you suggest something more like Chicago? I realize they are much different experiences. For us, it would be the comradery on a course that is fairly "easy" for a first-time marathoner.

From JimF on Thu, Mar 12, 2009 at 21:35:10 from 76.125.3.68

That's great that your sister has started running. There are three good marathons in the area to choose from Chicago and two fall Indy marathons. I ran Chicago and it was great for fan support along the way but it is a huge marathon (40,000 runners) so depends if you like the crowds or not. The weather at Chicago has been hot the last two years but that is not normal for this area. There are two Indy marathons in the fall. The Indianapolis marathon is a small marathon that runs a lot of the way through a park so it has some nice parts but also some hills and it only has around a 1000 marathoners so there won't be a lot of other runners around. I ran this as my first marathon and had a good experience. The newer marathon in Indy is the Monumental Marathon. I ran the half in this one last fall and thought it was great. The course is pancake flat and runs through downtown Indy. This is a mid-size race around 5000 including the half. It is the first week in Nov so the weather should be cool. I think all three are good and have there pros and cons depending on what you are looking for. I am thinking about running the Monumental as my next marathon. One thing you need to be aware of is Chicago sells out fast so if you want to run that one you have to register early. Also, if you want to stay downtown you need to book your hotel early. If you decide on one of the Indy marathons I can give you a bunch of recommendations on places to stay, eat, etc or I have a spare room if you are interested. Here are the links to the marathons:

Monumental - http://monumentalmarathon.com/

Indianapolis - http://www.indianapolismarathon.com/

Chicago - http://www.chicagomarathon.com/cms400min/chicago_marathon/

From rockness18 on Fri, Mar 13, 2009 at 18:03:12 from 75.16.162.226

thanks Jim! The Monumental looks attractive for what we have in mind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

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.

Saucony Triumph 6 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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)

Saucony Triumph 6 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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)

Saucony Tangent 3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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)

Saucony Triumph 6 Miles: 6.00
Comments
From jtshad on Mon, Mar 16, 2009 at 15:15:52 from 204.134.132.225

Nice, work in Hawaii...got any job openings?

From Jon on Mon, Mar 16, 2009 at 15:47:29 from 138.64.2.76

Yeah, take me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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)

Saucony Triumph 6 Miles: 8.00
Comments
From jtshad on Tue, Mar 17, 2009 at 12:51:17 from 204.134.132.225

I loved running the loop around Diamond Head and back down into downtown. Like you said a nice combo of up, down and flat...and the views were great. Are your running the loop clockwise or counterclockwise (I did mine clockwise)?

Enjoy the warm weather running.

From JimF on Tue, Mar 17, 2009 at 13:09:41 from 166.129.119.50

It is a great run. I have always ran the loop counter clockwise. I will have to try the other route. Being from flat Indiana it is a good chance for me to get in some hill work. Also, the weather is also great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

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)

Saucony Triumph 6 Miles: 9.00
Comments
From Robert on Tue, Mar 17, 2009 at 14:44:56 from 206.195.193.254

Dang! You're in HI!!! Tough gig. I wish I was there right now, but we are eeking out 70 dgs here in IA today anyway. Take some slow runs to really enjoy the visit.

From rockness18 on Tue, Mar 17, 2009 at 16:56:51 from 69.183.232.200

Nice run today...must feel good after the midwestern winter!

From JimF on Tue, Mar 17, 2009 at 22:17:00 from 166.129.10.20

Thanks! Not the best time to be out here since it is so nice back home. I don't get to see much scenery while running since I usually go out around 4 am due to jet lag.

I always tell people that I would rather be at home with my family then HI by myself but I'm not sure if they believe me. I guess if you have to travel HI is a pretty good place to go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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)

Saucony Triumph 6 Miles: 12.00
Comments
From rockness18 on Sat, Mar 21, 2009 at 18:07:31 from 75.16.162.226

Sounds as though you got some enjoyable running in this week. Hopefully you'll get some nice Spring weather when you get home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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.

Race: Will Power 5k (3.1 Miles) 00:18:59, Place overall: 16, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.100.008.10

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.

Saucony Tangent 3 Miles: 8.10
Comments
From jtshad on Sat, Mar 21, 2009 at 20:35:37 from 69.20.133.142

Great job, huge PR in a 5K! Your fitness was passed with flying colors!

From rockness18 on Sat, Mar 21, 2009 at 20:55:57 from 75.16.162.226

Holy smokes! Nice pr on a last minute whim. You've progressed quite a bit in the past year. My bet is that you break 3 hours in your next marathon...but for the time being enjoy yourself with the shorter distances...you've earned it!

From Robert on Sat, Mar 21, 2009 at 21:40:56 from 65.101.173.205

Awesome! That's a big improvement in 5K terms.

From Burt on Sat, Mar 21, 2009 at 22:08:51 from 98.167.151.26

Sub 19! Way to go!

From Jon on Sat, Mar 21, 2009 at 22:17:23 from 75.169.138.168

Nice job on the PR. Sounds like you know exactly what shape you're in based on the prediction and results.

From wheakory on Sun, Mar 22, 2009 at 01:06:03 from 134.50.223.250

Nice work. Your fitness level is impressive and will continue to get that way. Let this be a confidence builder to excel you even further to want to get faster. Great job today.

From Mark on Sun, Mar 22, 2009 at 12:08:59 from 76.76.241.96

Way to go Jim! You could probably get an even faster time if you were specifically prepared for it. But in some ways its even better (at least for me) to PR at a "come as you are" race :)

From JimF on Sun, Mar 22, 2009 at 15:06:06 from 68.46.210.37

Thanks for all the comments! After focusing so much on the longer distances it was fun getting back to a shorter race. Also, you all give me inspiration everyday to stay after it and keep trying to improve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

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)

Saucony Triumph 6 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

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)

Acis DS Trainer Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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)

Saucony Triumph 6 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

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.

Saucony Triumph 6 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

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)

Saucony Triumph 6 Miles: 9.25
Comments
From rockness18 on Sun, Mar 29, 2009 at 19:39:35 from 75.16.162.226

Glad she's ok! Having lived in coastal CA for 10 years, I learned always to let the current take you and cut across the rip current rather than against it. Fighting the current is the biggest cause of drowning. Swim parallel with the coast and you eventually break out of the current. Perhaps this is info you already know, but I'd rather error on giving too much info.

Hope the rest of your vacation time goes well!

From wheakory on Mon, Mar 30, 2009 at 02:37:46 from 24.116.159.75

I'm glad you saved your daughter and she's okay. I'll I can say is the Lord is good and he was with you. I hope the rest of your week isn't a adventure like today.

I'm glad your family is safe. God Bless you.

From wheakory on Mon, Mar 30, 2009 at 15:15:28 from 24.116.159.75

Just checking in again to ask if your daughter's okay? I hope this hasn't traumatized her in anyway?

Let us know how she's doing. My prayers are out there for you.

From JimF on Mon, Mar 30, 2009 at 17:31:43 from 99.194.171.37

Thanks for the concern. She is fine but I'm sure she will not get far from the beach for a while. I just read in the paper that a man drowned down here yesterday very close to where we are staying. The currents were very strong and it was easy to get pulled out. I thank the Lord that she had a board with her and that she didn't get knocked off of the board. That was what I was afraid of that she would get knocked off before I could get to her. I have really thanked the Lord for being with her yesterday.

From jtshad on Tue, Mar 31, 2009 at 12:07:16 from 204.134.132.225

Glad you daughter is ok. Sounds like beach time may be more nervous than expected.

Have a good vacation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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)

Saucony Tangent 3 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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.

 

Saucony Triumph 6 Miles: 13.00
Comments
From jtshad on Tue, Mar 31, 2009 at 12:07:47 from 204.134.132.225

Nice run!

From Barry on Tue, Mar 31, 2009 at 12:09:55 from 67.61.234.251

Nice run today!

From rockness18 on Tue, Mar 31, 2009 at 20:09:50 from 75.16.162.226

Nice run...back on the leader board! Hope your enjoying vacation time.

From Robert on Thu, Apr 02, 2009 at 15:15:00 from 206.195.193.254

Solid running. You were probably sweating pretty good after this one.

From JimF on Fri, Apr 03, 2009 at 10:44:33 from 166.204.131.161

Thanks! It has been a good vacation and has been nice to run in the nice weather so a change.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Gulf Shores, AL. Had T-storms this morning but was able to get a run in between the storms. Felt pretty good but legs still stiff. Too much beach football this week! I did pick up the pace the last mile to a little faster than MP.

45:28 (7:25 avg)

Saucony Tangent 3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Gulf Shores, AL.  Beautiful morning today and the wind was not as strong so that was nice.  I just took and easy run today.  My legs don't have much zip in them this week from all of the other activities that we have been doing.  It was good to get a few extra miles in than yesterday and not a bad week of running for being on vacation.  We are heading back home tomorrow so not sure if I will get out in the morning.

69:15 (7:42 avg)

Saucony Triumph 6 Miles: 9.00
Comments
From jtshad on Fri, Apr 03, 2009 at 10:48:36 from 204.134.132.225

Glad you are having a good vacation. Travel home safely!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Drove back from Gulf Shores yesterday so didn't make it out for a run.  Back home today and it was a nice morning (50) with some wind.  When I started off I was very stiff.  Probably from spending all day in the car yesterday and all the different activities during the week.  After a couple of miles I started to feel better and just kind of zoned out and crusied along.  I was glad to be able to get out this morning since we have T-stroms this afternoon.  Need to get a good week of training in this week since I only have about 4 weeks until my half marathon and I don't feel like the training has been going very good this spring.

1:09:42 (7:44 avg)

Saucony Triumph 6 Miles: 9.00
Comments
From Mark on Sun, Apr 05, 2009 at 13:11:17 from 97.96.157.13

Good run! Sounds like it was just what you needed after spending a long time in the car.

From Jon on Mon, Apr 06, 2009 at 12:02:54 from 138.64.2.76

It's always a bummer coming home from a vacation.

From JimF on Mon, Apr 06, 2009 at 19:19:29 from 67.162.66.88

Mark, it was really good to get out after spending 13 hours in a car.

Jon, yes it is too bad that we have to work for a living and can't just travel around and enjoy all the great places to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nasty day today in Indy.  Rain/snow and winds gusting to 30 mph.  Stayed inside on the Treadmill since I had an easy day planned anyway.  Legs are feeling better today but not back to 100%.  Hopefully tomorrow I will be back to normal and can get rid of sore/stiffness.  Not much to report other than I miss running along the ocean.

54:15 (7:45 avg)

Saucony Triumph 6 Miles: 7.00
Comments
From rockness18 on Mon, Apr 06, 2009 at 20:30:52 from 75.11.49.149

Aah...answers my question about the weather. I don't miss my years living in the midwest (weather wise).

From Robert on Tue, Apr 07, 2009 at 08:49:10 from 206.195.193.254

Just running near the ocean is great. I can't wait for May temps!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.004.000.008.00

I ran on the treadmill today.  I wanted to do a tempo run and it was super windy outside so that is my whimpy excuse for running on the treadmill.  Seriously I did want to be able to see how the tempo went pace wise and figured I would be all over the map in the wind.  I started off with a 2 mile warm up and felt pretty good but still a little stiff.  I used the 3rd mile as a transition to the tempo so it was more at MP and ended up at 7:06.  I picked it up to tempo pace and ran the tempo miles as follows:

1st - 6:34

2nd - 6:24

3rd - 6:21

4th - 6:15

So did the 4 mile tempo in 25:34 for a 6:24 avg.  I was pretty happy with the run.  I would have perferred to have this result on the roads so will try it again next week outside to see how it compares.  It felt comfortably hard if that makes sense.  I finished up with a mile cool down.

56:34 (7:04 avg)

Saucony Tangent 3 Miles: 8.00
Comments
From jtshad on Wed, Apr 08, 2009 at 06:32:51 from 207.250.149.27

Nice tempo run!

From rockness18 on Wed, Apr 08, 2009 at 11:22:47 from 69.183.245.78

Very nice...you've held your fitness well through the winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Got busy yesterday and didn't get a run in.  I have been struggling with staying consistent with my training the last few weeks.  I need to get back to where I get in at least 6 consective days of running in.  Hopefully, that will improve over the next few weeks.

It was a cool morning (33) but no wind.  I felt good this morning but just ran easy.  I have had some kind of a stomach bug or something the last couple of days but that didn't bother me too much.  I would like to get another good workout in this week but I am thinking about running a 10k this weekend.  I am looking at our schedule and will try to make a decision today.  If I don't do the race I will do a longer tempo run tomorrow.

1:10:01 (7:46 avg)

Saucony Triumph 6 Miles: 9.00
Comments
From wheakory on Thu, Apr 09, 2009 at 14:45:35 from 134.50.89.33

Good run today. Looks like you've had a good week so far and very consistent.

It's hard to keep things going when work is busy, and family life. I compared where I was last year in running and it's depressing. I have a hard time letting go to slow down. You think in your head that you have a small window to get faster because you know your age will caught you.

But I guess we have to realize that God doesn't care about our times but only about where our heart is. But it's still hard.

From rockness18 on Thu, Apr 09, 2009 at 21:24:07 from 75.11.49.149

Jim, hope you're feeling better and wish you luck on your run this weekend.

Kory, you still have several years of good running ahead of you. This season of "trials" will make you stronger.

From JimF on Fri, Apr 10, 2009 at 16:48:07 from 67.173.26.163

Kory, it is always a balancing act to keep everything going between family, work, church, etc. Makes me appreicate the time that I do have for things like running. I have tried to make sure that I have the priorities right in my life but I don't always succeed. I do the same thing, I get down on my runnng progress and get frustrated sometimes but when I look at it in the big picture of my life I realize how unimportant it really is. Just hard sometimes to keep the big picture view.

Dave, thanks I am feeling better and will give that 10k a try tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Pouring rain this morning so ran on the TM. Just an easy run today. I am planning on running a 10k in the morning if the schedule works out so didn't want to do to much today. I felt pretty stiff getting started today but felt better after a couple of miles. As long as I feel good and can make sure the family schedule is clear I will run the 10k in the morning. Not too much planned for the race just want to use it as a hard workout and maybe break 40 for the first time.

47:24 (7:55 avg)

Saucony Triumph 6 Miles: 6.00
Race: Never Settle 10k (6.2 Miles) 00:40:45, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.006.100.0010.20

I wanted to get a good 10k in and see how my fitness is progressing. I went in hoping to break 40 minutes but came up short. My acutal race time was 39:39 but the course was short (two other runners with Garmins had the same distance) so I adjusted my time up to what I thought it would be for 10k which was 40:45.

I ran a 1.5 mile warm up and felt pretty good so went into the race planning on sub 40 pace. Once the race started however it was pretty clear that today was not going to be my day. Even after about a 1/2 mile my legs just felt dead like bricks. I came through the first mile in 6:25 which was pretty much on pace but it was a lot of effort. I stayed close the second mile with a 6:27 but could feel it slipping away. The third mile was actually down a big long hill but I only managed a 6:32. Coming back up the hill on the 4th mile I slowed down to 6:57. The fifth mile was a little hilly and I was trying to keep it together after coming up the big hill so came through in 6:50. The 6th mile was flat and I started to recover some and was able to pick it up to the finish so ran this mile in 6:22.

I guess this is actually a PR but I don't like listing it as a PR since the course was short and had to adjust the time. I am disappointed that I didn't run under 40 minutes which I thought should be in my range based on the 5k I ran a few weeks ago. I just didn't have the legs today. My breathing was never labored I just couldn't get my legs moving and they felt so heavy. I guess it was just one of those days. Hopefully, I can sharpen things up over the next couple of weeks before the Indy Half Marathon.

Saucony Tangent 3 Miles: 10.20
Comments
From rockness18 on Sat, Apr 11, 2009 at 13:54:17 from 75.11.49.149

Not too shabby in my book...nice job with the pr! You'll bust loose with a sub-40 one of these races. It's so hard to predict when you're going to feel good.

From Burt on Sat, Apr 11, 2009 at 17:38:00 from 98.167.151.26

Great job. Good luck in the half!

From barry on Sun, Apr 12, 2009 at 14:29:02 from 75.174.41.226

Congratulations, you did awesome! One good thing to help with the legs is to take a 10 - 20 minute ice bath before the race. Also, do you know what the first place time was?

From JimF on Sun, Apr 12, 2009 at 19:44:17 from 67.173.26.163

Thanks! I want to give the 10k a few more shots to see how it goes.

Barry, I will try to ice bath. I have done that a few times but not recently. I was pretty far back from 1st. ai could see him the whole way but I was just trying to hold my spot since I didn't feel the best. It was a really small race only about 60 runners. That probably explains the course being off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I had an early flight to Seattle today and was planning on running when I got in. I ended up with a 2 1/2 hour delay on my connection so by the time I reached Seattle I had to get ready for a dinner meeting. I didn't get back to the hotel until late (especially EST) so didn't get my run in. The joys of travel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.003.500.0012.00

Seattle, WA.  Rainy this morning plus staying by the airport and didn't see any good places to run so ran on the treadmill at the hotel.  It felt good to get back to running after a couple of days off.  My legs felt good and just ran easy.  I am going to try to run again this afternoon if the schedule works out.

55:05 (7:52 avg)

PM:  I had a little bit of time after meetings and before a dinner meeting so was only able to get in 5 miles so wanted to make the most of it.  I ran 3.5 miles of it at tempo pace.  Here are the splits for the tempo:

1st - 6:44

2nd - 6:40

3rd - 6:35

last  1/2 mile at 6:31 pace.

I felt pretty good and it didn't seem like a hard effort.  It was a good day of running for being on travel.

35:30 (7:06 avg)

Saucony Triumph 6 Miles: 12.00
Comments
From wheakory on Tue, Apr 14, 2009 at 18:39:08 from 134.50.89.33

It's nice to have a break and feel the passion after you start-up again. Also I bet your legs were a little more fresh.

I hope your trip goes well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Seattle, WA. I got up early and ran before my flight back home. Just ran an easy run on the TM. My legs felt a little sluggish. Probably from the double yesterday. It has been a while since I ran a double. Good run and glad to be heading home.

73:02 (8:07 avg)

Saucony Triumph 6 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Nice morning today sunny and 47. When I started off I felt stiff and tired.  As I ran I loosened up but I felt tired the whole way.  I am not sure what is going on but just feel like my energy level has been down on my runs for the last couple of weeks.  Maybe something in the diet or something else but haven't felt good on a run in a while.  I am going to try some thing with diet, etc and see how that works.  Just glad to get the miles in today.

70:40 (7:51 avg)

Mizuno Wave Rider 12 Miles: 9.00
Comments
From jtshad on Thu, Apr 16, 2009 at 12:23:19 from 204.134.132.225

Nice run. Welcome home, the energy drain today is probably because of the business travel this week.

From rockness18 on Thu, Apr 16, 2009 at 14:25:33 from 12.108.110.120

I'd chalk it up to travel. When's your half?

From JimF on Thu, Apr 16, 2009 at 16:21:45 from 68.53.179.42

I hope you guys are right but hopefully I can get straighten out soon. Dave, my half is the first Sat in May. Would like to go for a new PR but not sure. You guys are going to destroy Boston! I had hoped to get a business trip up there so I could come to Boston to watch but my customer is not available next week. I will be following on the web.

From rockness18 on Thu, Apr 16, 2009 at 17:25:24 from 12.108.110.120

Good...it'll be nice to have someone to follow while we're all recovering from Boston. I'm sure things will straighten out soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another nice day (39 and no wind).  Pretty much the same as yesterday.  Still felt like I had no energy today.  I was running at 8:00 pace and it felt difficult.  I am not sure what is going on but didn't try to push it.  I just took it easy since I may just need some recovery time for some reason.  I am also trying to work on my diet and make sure that I am eating right.  I am planning on a longer run tomorrow so hopefully that will be better.  On the positive side it was a beautiful spring day today and it felt great to spend some time outside this afternoon.

64:32 (8:04)

Saucony Triumph 6 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

It was a great morning to run (48, sunny, no wind).  I started off easy and felt better than I have the past couple of days.  I ran consistent for the first 10 miles then picked it up some over the last 5 miles. It was an OK run but I still don't feel back to normal. It seemed much harder than it should based on my running over the past couple of months.  At least today was better than the last couple of days.  Maybe I am getting back to normal.  I only have 2 weeks before the half marathon so hope it comes together quickly.

1:57:25 (7:49 avg)

Mizuno Wave Rider 12 Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran a real easy 4 miles today just to shake the legs out after yesterday long run.  I have not done a good job of getting long runs in this spring and I am afraid it is going to cost me in my upcoming half marathon.  It it pretty much too late now so hopefully I can get a good week in this week and then taper off the following week for the race.  I ran around 8:30 to 8:45 pace today and felt better after.

Good luck to everyone running Boston tomorrow. I am going to be following it on the web. It should be pretty exciting since there are a couple of Americans that have a shot at winning.

 

Saucony Triumph 6 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

We had on and off showers today so I tried to sneek my run in between the rain.  It didn't quite work out since it started raining about 4 miles into my run.  I had a couple of miles that were not too fun since the wind was blowing about 20 mph with the rain coming right into me.  Other than that a pretty good run.  I need to do some things to take care of my body.  I am all the sudden feeling kind of beat up with a bunch of little things.  Sore groin, hamstring and knee.  None of them are very bad but combined just make me feel bad.  Probably need to take better care of myself.  I have not been stretching, icing, massaging, etc. like I should be.

I got to watch Boston on TV.  That was fun.  It was nice to see the americans in the mix and they both had good showings so running in the US is looking up.

1:02:03 (7:45 avg)

Saucony Triumph 6 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I ran on the TM today since it was 40, raining and very windy outside.  Didn't sound like a good day to me. I just took it easy today.  Still not feeling the best so just trying to run easy until I get my legs back.  I might try a tempo tomorrow if I feel better. 

62:25 (7:48 avg)

Mizuno Wave Rider 12 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

It was cool this morning (38) and a liitle bit windy.  I wanted to do a tempo run this morning to see how my legs are doing and to get a feel for my upcoming half.  I started off with a couple of miles for warmup and I didn't feel the best getting warmed up but decided to go ahead with the tempo.  When I started the tempo I just tried to ease into the effort and it felt like I didn't have any energy.  My legs feel like I am running in quicksand.  I don't know what is going on but I just shut the tempo down after 1 mile because it felt like a race effort just to run a 6:50 mile. I think my plan now is to just run easy the rest of this week and then next week do an aggressive taper before the Half marathon.  Maybe if I really backoff I will be able to get my legs back and be able to do a decent run.  My expectations at this point for the race are really decreasing.

1:17:24 (7:45 avg)

Saucony Tangent 3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Really nice morning (40, no wind). Pretty much the same report as the last few days. I may have felt a little better today but for some reason my legs feel like I just finished a 100 mile week. I am not planning any faster runs until I feel better and will cut back next week for the half. If my legs don't respond I may just train through the half and look for another race down the road. Pretty discouraging lead up to my big spring race! I will keep chugging along and see how things go.

47:01 (7:50 avg)

Mizuno Wave Rider 12 Miles: 6.00
Comments
From Barry on Thu, Apr 23, 2009 at 09:40:34 from 75.174.43.98

Jim,

My suggestion would be to take a 10 to 20 minute ice bath. I have to say that they work really good. I am planning on taking one tonight myself. Nice run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Beautiful morning (60 but very windy) today.  I felt better today.  Not back to 100% but at least a step in the right direction.  I did a 1/2 pickup about half way through the run and it seemed to feel comfortable running sub 7 pace.  I didn't want to continue to push it since I feel like my body is starting to respond to the easy running.  I will probably run around 10 tomorrow and then really cut back next week before the race.  Forecast looks great for the weekend here so hope to get outside and have some fun with the family.

54:30 (7:47 avg)

Saucony Tangent 3 Miles: 7.00
Comments
From Jon on Fri, Apr 24, 2009 at 09:38:04 from 138.64.2.76

At this point, hard workouts won't help at your half marathon. Good easy runs and a taper will have your legs fresh by next weekend- you'll be fine for the race.

From Robert on Fri, Apr 24, 2009 at 15:57:58 from 206.195.193.254

Jim, also consider your nutrition. You might be running on empty. Sometimes a good carb and protein loaded meal might break the spell.

From JimF on Sat, Apr 25, 2009 at 13:26:53 from 76.125.1.55

Thanks for the feedback. I will try to watch the food more and definitely taper next week to see how it goes. Hopefully I will have the fresh legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

This morning I volunteered at the school consession stand and then came home and did yard work all afternoon so didn't run until this evening. I was pretty tired from a busy day but felt ok running. Also, it was 80 degrees and very windy. I was definitely not used to the warmer weather. All things considering, it was not a bad run. I am getting ready to take an ice bath and then plan on taking the day off tomorrow so I am interested to see how I feel on Monday.

62:01 (7:44 avg)

Mizuno Wave Rider 12 Miles: 8.00
Comments
From Mark on Sat, Apr 25, 2009 at 22:54:05 from 97.96.155.154

Sounds like things are getting better. Hopefully there is some more time of cooler weather running but those days seem to be dwindling. When is your next race?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Warm and windy this morning (68). After taking a day off yesterday I was interested to see how my body responded to a little extra rest. Starting out it was pretty much the same story as the last couple of weeks and it didn't get any better. Just don't seem to have any energy when running. I feel fine all day just no legs when running. I tried a few stride outs while I was running and there was nothing there. I will continue to cut back before my race on Sat but at this point unless I have a huge turn around things don't look good. Today's thought was hydration. I will try drinking more water to see if that might be a problem. Starting to get frustrated by this but it is what it is. I will keep plugging along and see what happens.

55:09 (7:53 avg)

Mizuno Wave Rider 12 Miles: 7.00
Comments
From jtshad on Mon, Apr 27, 2009 at 09:54:29 from 204.134.132.225

Nice run, hope you can find your energy. How are you sleeping? eating? stress at work? Lots of things can affect it.

Good luck Saturday!

From Jon on Mon, Apr 27, 2009 at 13:41:26 from 138.64.2.76

If you don't each many iron rich foods, you may be iron deficient.

From JimF on Mon, Apr 27, 2009 at 21:28:31 from 98.214.104.168

I have been trying to think of things that have changed but everything seems normal. I thought about the iron so started taking a multi-vitamin with iron about a week ago. Probably just one of the up and down cycles of running. Sometimes it all seems easy and effortless then other times like this. I'm planning a real easy week this week before the race on Sat. Hopefully that will snap me out of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

Light rain and cooler today (62) but a good day to run.  I felt better today so maybe the rest and the cut back in miles is doing the trick.  I mostly took it easy during the run but threw in 2 x 1/2 pickups just to see how I felt.  They felt ok.  I wouldn't say strong yet but ran them around 6:45 pace.  I am thinking about taking a couple of rest days before the race on Sat.  I normally only take one.  I thought of two different approaches.  1) rest, easy day, rest or 2) easy day, rest, rest.  Just thought the two rest days might help my body respond better from being tired.  Anyone have any thoughts or experience with this?

38:18 (7:40 avg)

Mizuno Wave Rider 12 Miles: 5.00
Comments
From Robert on Tue, Apr 28, 2009 at 12:29:06 from 206.195.193.254

Hi Jim - I would run through and keep moving. If the only thing you are feeling is sluggish (no sniffles, sore throat, real aches, etc.) then you might want to review your nutrition. Note I'm not saying eat more, but review the sources and distribution of your calories. Consider slowing your "normal day" pace down as well.

From wheakory on Tue, Apr 28, 2009 at 15:45:30 from 24.116.153.110

I would run at least two miles the day before the race just to keep them loose and fresh and not stiff. Just run at a relaxing pace. That's the only thing I would change.

From dutterman on Tue, Apr 28, 2009 at 22:18:32 from 160.33.98.118

Thursday I do 2 miles. 1 mile out, stop stretch, come back. Friday, is basically my pre-race warmup routine. 2 miles easy 8:00 pace with strideouts and pickups. Good luck Saturday!

From jimf on Wed, Apr 29, 2009 at 17:32:56 from 98.214.104.168

Thanks for the feedback. This is not what I wanted going into this race but my training has not been where it should have been. But I will just give it a go on race day and hope the body responds. If not I will fight another day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Warm (68) and sunny today. I just did an easy 4 miles. Felt ok nothing special. Hard to tell if the taper is helping but hopefully it will pay off on race day. Decided to take tomorrow off then do a short run on Friday before the race.

32:05 (8:01 avg)

Saucony Tangent 3 Miles: 4.00
Comments
From jtshad on Wed, Apr 29, 2009 at 17:51:34 from 204.134.132.225

Nice and easy...peak for Saturday!

From rockness18 on Wed, Apr 29, 2009 at 19:19:17 from 69.183.233.81

I'd just stay positive and give it your best shot. Perhaps Sat. will give you a jumpstart to get some zip back into your legs. I've definitely gone through what you've been experiencing that past week. I wouldn't overanalyze things. You've got a entire Spring/Summer in front of you which will lead to a string of pr's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Raining and 62 this morning.  I just ran a couple of miles to get warmed up and to stretch out.  I did a few strides to get the legs awake after a real easy week.  Hard to tell how I am going to feel tomorrow based on the short run today.  I am looking forward to giving it a go tomorrow.

Tomorrow's Half Marathon Plan:  When I signed up for this race earlier in the year my thoughts were to set a new PR and make the top 500 in the race (if I run a PR I should make top 500).  I haven't had a great buildup to this race so my thoughts might be foolish but I am sticking with my goals.  I will plan on going out right at PR pace and then see if I can hold it.  I figure the worst thing that can happen is I blow up and have to jog in.  Based on the last month of training my expectations were dropping anyway so I don't have much to lose if it doesn't work out.  I would however be more upset if I lower my goals and then half way through the race realize that I could have ran much faster if I would have been more aggressive.  So I am excited to see what happens.

Mizuno Wave Rider 12 Miles: 2.00
Comments
From Jon on Fri, May 01, 2009 at 11:02:51 from 138.64.2.76

Sounds like a good plan. Best of luck. And even if you blow up (which I don't think you will), it's only a half marathon- much less painful than blowing up during a marathon!

From jtshad on Fri, May 01, 2009 at 11:10:31 from 204.134.132.225

Good luck tomorrow, have fun. Sounds like the weather should be about perfect.

From JimF on Fri, May 01, 2009 at 20:36:39 from 68.58.159.207

Thanks! The weather will be good so no excuses.

From Mark on Fri, May 01, 2009 at 22:50:10 from 97.96.155.154

Best of luck! I definitely agree with your strategy. Can't wait to see the race report.

Race: Indianapolis 500 Mini-marathon (13.1 Miles) 01:28:04, Place overall: 449, Place in age division: 50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.700.0013.100.0013.80

The short version is that I set a new PR and got in the top 500 which was my goal for the race.  It was a great day for the race.  Right around 50, cloudy with no wind.  Couldn't ask for better conditions.

I went into this race concerned because the last couple of weeks I just felt tired everyday while running.  My legs just seemed to be wiped out.  Because of this I really cut back the mileage the week before the race and ran easy everyday.  I was hoping that this would freshen my legs back up for the race.  I decided that I would go out on PR pace and just see what happened.

I did a short warmup and felt pretty good.  I was very relaxed for some reason.  Maybe because of the last couple of weeks my expectations were kind of low.

I was in the first corral so got off to a good start and just tried to run the pace of everyone around me and not try to fight the crowd (there were 35,000 runners).  I was checking the garmin often so that I could settle into around 6:40 pace.  I felt good starting out and seemed to be running comfortable.  Here are my splits for the race:

1st - 6:38 (good mile considering all the people)

2nd - 6:38 (just trying to relax and stay on pace)

3rd - 6:42

4th - 6:44 (dropping off a little so started to get concerned about holding this pace)

5th - 6:48 (really starting to wonder if I started too fast)

6th - 6:43 (on the track and trying to get back on pace)

7th - 6:48 (still feeling ok but holding back, took gel)

8th - 6:45 (starting to believe that I can hold this pace to finish)

9th - 6:40 (decided to try to work the next two miles to see if I could hold faster pace)

10th - 6:37 (starting to pass a lot of runners and using that as movitition)

11th - 6:37 (starting to feel it but want to keep pushing)

12th - 6:38 (on the edge so try to maintain pace)

13th (1.1) - 6:29 pace (big crowd and pushed hard to the finish, thought I might get under 1:28 but came up just short)

Needless to say I was very happy with the result.  I went in not knowing what to expect but the body responded and felt pretty good the whole way.  I even ran a negitive split which is a first for me in a race of this length.  Also, this is probably the smartest race that I have ever ran.  I usually go out too hard and pay for it in the end.  It was nice passing a lot of runners the last couple of miles.  I wouldn't say my legs felt good today but I noticed that I could push through the sluggish legs and hold the pace.  Maybe I am learning more about how my body responds at faster pace (who knows?).  I come out of this very excited for the future because I ran a PR on less than optimal training the last couple of months.  Now I need to get my act together and start getting the training where it needs to be. 

On a side note the local TV station broadcasts the race live and I taped it then watched it when I got home.  I got on TV a couple of times during the broadcast so that was cool.  Now for my reward I get to go out and do yard work the rest of the afternoon since this is the first day it hasn't rained in about a week.

Saucony Tangent 3 Miles: 13.80
Comments
From dutterman on Sat, May 02, 2009 at 13:12:09 from 71.114.167.189

Excellent work. I'm off to see a track meet, and then cutting the grass. It'll help me loosen up. Congrats on the PR!!!

From Burt on Sat, May 02, 2009 at 14:18:14 from 98.167.151.26

I like how you, Paul, and Sean all started out by saying how perfect the weather was in your first paragraphs. I didn't realize how big the race was. Wow! Enjoy your weed chopping. You earned it!

From Sean Sundwall on Sat, May 02, 2009 at 14:22:11 from 32.140.157.99

Great race and way to hang in there. The half is a tough distance and you did great. I wish I had been able to tape the telecast

From Jon on Sat, May 02, 2009 at 15:49:11 from 75.169.142.109

Great job, Jim! Glad to see you went out hard and held it, with you even getting faster the last 5k! And a PR is awesome. Just think what you will be capable of on a day when your legs don't feel sluggish. And you are right that is is better to go out a bit conservative and then pass people at the end. Congrats, congrats.

From rockness18 on Sat, May 02, 2009 at 18:03:40 from 69.183.233.81

Wow...great confidence booster. You ran a very smart race and it looks as though you are really beginning to mature as a runner. Again, I think you'll set a lot of pr's this summer and fall. Keep up the good work!

From Mark on Sat, May 02, 2009 at 22:28:06 from 97.96.155.154

Way to go Jim! Looks like you nailed it. It's tough to pull it off in those mega races, quite an accomplishment.

From JimF on Sat, May 02, 2009 at 22:28:45 from 68.58.159.207

Thanks everyone! This was a good race to build off of. Now just need to take the training up a notch.

Sean, there is a good clip of you finishing on the TV telecast. I can burn it on a DVD if you are interested. Just let me know.

From Burt on Sat, May 02, 2009 at 23:19:36 from 98.167.151.26

I saw the clip, too. He was pumped up.

From jtshad on Sun, May 03, 2009 at 09:40:40 from 69.20.133.43

Great race and congrats on the PR. I know you haven't felt the best about your training lately so this was a great race for you. Nice job running smart and controlled, keep on rolling.

From paul on Sun, May 03, 2009 at 11:22:41 from 63.134.175.179

Great job on the PR and the negative split. Just wanted to note that all of the TV segments can be downloaded from the WISH TV website.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took off another day after the race on Saturday.  I had some soreness in my legs but not too bad.  I also had to travel to DC today for a conference so very busy.  I did do a good session of core work today which is something that I need to do more of.  The conference that I am attending is at the new Gaylord in DC which is really nice.  I found a good route to run in the morning so plan to get back after it.

 

Comments
From rockness18 on Mon, May 04, 2009 at 20:36:42 from 75.9.135.162

Enjoy the rest!

From Jon on Tue, May 05, 2009 at 11:21:48 from 138.64.2.76

Yes, and the trip to DC.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Washington, DC: Cool and rainy this morning. I was still a little sore in my calf from the race but otherwise felt pretty good. Just took it real easy to continue the recovery. I am not going to jump back in to quickly so that I give myself plenty of recovery time. After that I really want to pick it up a notch so I want to be ready. Stood on my feet all day at the conference so that was no fun. One more day then head back home tomorrow night.

Mizuno Wave Rider 12 Miles: 4.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Washington, DC:  Nice morning for running around 55 and cloudy.  I felt a lot better today.  Pretty much back to 100% but just took it easy anyway.  I ran around National Harbor which is pretty and has some nice rolling hills.  The only bad thing is that it is a small area so if you wanted to run further you would have to go out onto the main roads.  Seems like a big convention center like that should have thought of running/walking trails.  I am glad to be heading back home tonight and am supposed to go with my daughter's class to a baseball game tomorrow as long as the weather is good. 

41:35 (8:19 avg)

Mizuno Wave Rider 12 Miles: 5.00
Comments
From jtshad on Wed, May 06, 2009 at 17:34:23 from 67.152.242.197

Safe travel home, glad you are feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Had some thunder storms in the night but luckily it stopped this morning and was pretty nice running weather (58, light wind).  I took yesterday off to go with my daughter on a school field trip then had a lot of house chores to do when we got home.  I had planned this to be a real easy week after the race and plan to get back on schedule next week.  I felt pretty good today but kept the pace nice and easy.  I am going down to my nephew's college graduation tonight so not sure about running tomorrow since the graduation is in the morning and will probably be visiting with family. 

62:41 (7:51 avg)

Mizuno Wave Rider 12 Miles: 8.00
Comments
From wheakory on Fri, May 08, 2009 at 10:43:49 from 24.116.159.75

Nice run and its great that you spend time with your daughter. Memories in the making. Really sounds like your busy, but the running will come and your fit so missing a day is not a worry.

Have a lot of fun for the graduation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I was able to sneak out today for a run while my wife took her Mother's Day nap.  It was a nice day around 65 with some wind.  I felt real good probably from the super light week that I had last week.  I am real glad I took some extra time for recovery after the half.  I think now I will be ready to go for a new phase of training.  I really hope that I can kick it up a notch on the training and see what happens.  I plan on this week just doing easy runs but getting the mileage back up then the following week I will start working in some faster runs.  I have 3 straight weeks of travel coming up so hopefully I can stay on track while on the road.

62:06 (7:45 avg)

Saucony Tangent 3 Miles: 8.00
Comments
From Barry on Sun, May 10, 2009 at 17:34:10 from 75.174.1.135

Great run today! I am sorry to hear about the three weeks of traveling. You could look at it like a challenge on reaching your goal of running and not loosing your mind in the process :). Have a good week!

From rockness18 on Sun, May 10, 2009 at 18:47:36 from 75.9.135.162

Glad you're feeling good! Also, nice job being sensible and taking a good recovery week. I think this upcoming stretch will be a good one for you.

From jimf on Mon, May 11, 2009 at 21:04:09 from 166.203.42.212

Barry, unfortunately travel is just part of my job. Maybe one of these days I will be able to find something where I don't have to travel.

Dave, thanks! Usually me and sensible don't go in the same sentence but I am trying to be smarter as I get older.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I traveled up to Virginia Beach today for meetings and a conf.  I was able to run before a business dinner I had to go to.  It was raining, 52 and windy not the kind of weather I expected.  I felt good and ran easy.  I ran down on the boardwalk by the beach so that was nice but should be a lot better if the weather improves.  Anyway it is always nice to be able to run along the ocean. 

I am interested to see how the body responds to getting back to normal mileage.  Hopefully the travel schedule will allow me to stay on track and maybe even get in some longer runs.

62:33 (7:49 avg)

Mizuno Wave Rider 12 Miles: 8.00
Comments
From wheakory on Tue, May 12, 2009 at 00:35:39 from 24.116.159.75

I'm sure your body will adjust back to where you were. Just take the mileage upgrade slow each week and build the endurance. Your off to a good week.

With our cuts in budget I don't have to travel anymore to different conferences. I'm excited about that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Virginia Beach, VA: It was a really nice morning (55, sunny, windy) for running. I ran down along the beach and it was great to be able to watch the sun coming up over the ocean. I had a hard time getting going this morning just felt kind of sluggish but felt better as I went along. There were quite a few people out this morning which was nice. I normally don't see any other runners when I am running at home since I ususally run along country roads.

8:05 avg

Mizuno Wave Rider 12 Miles: 9.10
Comments
From Mark on Tue, May 12, 2009 at 10:48:21 from 24.129.132.74

Except for the shifting sand beneath your feet, it's pretty nice to run along the beach. Makes it seem more fun when you see others out there enjoying the morning.

From Robert on Tue, May 12, 2009 at 15:33:15 from 71.32.163.35

Keep plugging away. You have a great week started.

From jtshad on Tue, May 12, 2009 at 17:51:49 from 204.134.132.225

Nice run in a nice location.

Hey, do you know anything about the Indianapolis Marathon in October? I am thinking about running it if we come back to visit family in Shelbyville. Just thought I would ask a locals opinion.

From rockness18 on Tue, May 12, 2009 at 21:18:41 from 75.9.135.162

Jim,

Nice start to the week and way to get in those travelling miles.

Jeff, looking to win a masters?

From jtshad on Wed, May 13, 2009 at 09:40:44 from 204.134.132.225

Hoping to have a shot to win it outright. Last year's winning time was 2:37 which I believe I am capable of running.

From JimF on Thu, May 14, 2009 at 15:25:50 from 166.203.71.22

Jeff, I ran the Indianapolis Marathon as my first marathon. It is a smaller marathon with maybe 1000 to 1500 runners. They do run a half marathon in conjuction with this race so there will be mixed in for the first 12 miles before they break off to the finish. I think the half runners have different bibs so you should be able to tell who they are. The course is pretty fast. It is mostly flat with a couple of hills at 10 and 24 miles. They are probably not much compared to what you are used to. The course runs mostly through a state park so some areas will be on walking trails (paved) but since their are not many people there is plenty of room. The weather is usually good that time of the year. I have ran the marathon once and the half twice and it has always been in the 40's or 50's. I think one year it was colder but still good. I think that you would have an excellent chance of winning this race. I know you have family in the area but I only live about 15 min from the race location so if you decide to run it and need anything while you are here I would be glad to help. I have room if you need a place to stay or if you need someone to run you around. It would be cool to have a FBR member going for the win. Just let me know if you have any additional questions.

From jtshad on Thu, May 14, 2009 at 15:30:23 from 204.134.132.225

Thanks for the info and your offers. I know that you live very close (Shelbyville is not that far either) so it would be great to meet you if we come (90% sure right now). I will be in touch!

Hope you get/got home safely.

From rockness18 on Thu, May 14, 2009 at 15:49:31 from 75.11.51.133

Jeff/Jim,

Jealous...my sister lives in West Lafayette and I hoped to run this event next Fall. However, due to a conflicting family event, will probably not make it there until 2010.

It would be very cool to see Jeff win.

From jtshad on Thu, May 14, 2009 at 16:14:46 from 204.134.132.225

Lots of Indiana connections on the blog...

If I go, I will do my best and know I can be competitive, but in the last 2 years picking marathons I seem to end up running the races the year the "really fast" guys show up (e.g. Disneyworld, Shamrock Sportsfest).

From dutterman on Thu, May 14, 2009 at 16:16:10 from 160.33.98.118

Any of you guys going to be Masters runners that day?

From jtshad on Thu, May 14, 2009 at 16:17:56 from 204.134.132.225

Which day, in 2009 or 2010? I am already in the "old man" category now.

From dutterman on Thu, May 14, 2009 at 16:19:09 from 160.33.98.118

Oh.. 2009! I'll be running my first marathon as a Masters this Fall.

From rockness18 on Thu, May 14, 2009 at 20:49:26 from 75.9.135.162

I'll be joining you soon...still have another year until 40.

Jeff, you're due to be the fast guy this time.

From JimF on Fri, May 15, 2009 at 07:49:13 from 67.173.26.217

Unfortunately I have you all beat. I turn 44 tomorrow. Crazy thing is that around here it seems to get more competitive in the age groups when you turn 40. I ran a race a few months ago and got 3rd in the 40-44 age group and would have won the 30-34 age group. I have noticed this a few times where I would have finished higher in the younger age groups. Not sure what that is all about but a lot of guys seem to get serious again as they approach 40.

From rockness18 on Fri, May 15, 2009 at 10:00:33 from 75.11.51.133

Yeah, I agree. I'm at the point in which I have a shot at placing in my age group locally (30-39). However, there are 3-5 guys in our area who would currently drop me down a few notches unless I improve by age 40 (that is for 5k-10k distances). My recent 3rd place finish in a 5-miler would have put me in 5th for the 40-49 age group. Yet I'm counting on them to keep getting older and slower as I improve :)

From jtshad on Fri, May 15, 2009 at 10:43:21 from 204.134.132.225

Happy Birthday, Jim!

Nationally at the marathon distance, 40-44 is just slightly less competitive than 35-39 (by just a hair). A Master's guy just ran 3:57 at a race earlier this year in Boston...dang! Plus, the Master's winner at Boston was 2:14! There are some fast old guys out there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Virginia Beach, VA: Another nice morning (60, sunny and windy). I ran down on the boardwalk again today. It was nice watching the sun come up and saw quite a few sufers out. On a sad note saw a beached dolphin that they were removing from the beach. Not sure how that happened but that was the first time I have seen one stuck on shore.

I felt pretty good today but the legs were a little tired. Probably from jumping back to full mileage this week. It is kind of what I expected. Also, it is windy down by the beach so my pace went back and forth depending on the wind.

1:11:50 (7:59 avg)

Mizuno Wave Rider 12 Miles: 9.00
Comments
From Jon on Wed, May 13, 2009 at 13:57:05 from 138.64.2.76

That's sad about the dolphin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Virginia Beach, VA:  Another run along the boardwalk this morning.  It was warmer (63) and very windy this morning.  I had a hard time getting awake this morning so started off real easy.  I didn't fight the wind and just slowed the pace when running into the wind then picked it up when I had the wind to my back.  Overall a decent run.  I am heading back home today and boy am I glad.  This has been a long week.  I am happy with the training this week while traveling.

1:12:42 (8:05 avg)

Mizuno Wave Rider 12 Miles: 9.00
Comments
From jtshad on Thu, May 14, 2009 at 10:21:59 from 204.134.132.225

Great training while on travel. Have a safe trip home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Glad to be back home today and it was a great morning for running.  It was around 55 with no wind.  I felt good this morning and started off easy.  As I went along I picked up the pace and then ran the last couple of mile close to MP.  I was suprised to feel good after the travel and a full week of running.  Hopefully, tomorrow I can go longer.  Also, I am starting to put together a summer racing/training schedule.  I think I will run some 10ks and maybe another half before building up for another fall marathon.  I want to take my mileage up some and also add in more quality sessions. 

53:59 (7:43 avg)

Saucony Tangent 3 Miles: 7.00
Comments
From wheakory on Fri, May 15, 2009 at 14:16:29 from 134.50.89.33

Great run today and great training strategy you have planned for the summer. Do you have a lot of local 10k's and Half Marathons in your area?

Good luck the rest of the weekend, and I'm sure it feels good to be home.

From JimF on Fri, May 15, 2009 at 21:37:34 from 67.173.26.217

Thanks for the feedback. I really want to get a good summer of training in and see what I can do in a fall marathon. We have a lot of races here of all kinds of distances. I think I will mix it up some in the summer just for fun and workouts. We don't have any summer half marathons. I would like to run one in Sept to see where my training is before running a marathon. I am think about a marathon the first part of Nov. How about you? Are you starting to look at some potential races?

From rockness18 on Fri, May 15, 2009 at 22:04:59 from 75.9.135.162

Nice to see you getting back into a groove. You've done a nice job easing your way gradually after the half marathon. I lack your patience and sometimes pay for my quick returns. It's so nice to go into the summer/fall mode of running...look forward to encouraging one another along in training.

From JimF on Sat, May 16, 2009 at 19:43:23 from 67.173.26.217

Dave, I read an article about Ryan Hall and he said after the London marathon he was excited about his result and jumped back into training too quickly. He thought that was the reason for his sub-par performance at the Olympics. He said that after a marathon he would take off 2 weeks and then ease back into training for the next 2 weeks. Even though it is hard to do it makes sense to me that if the body is properly recovered then you should be able to do stronger workouts going forward. Also, as I get older I am trying to make sure I stay healthy and try not to get injuried so I can get longer blocks of training in without time off for injuries. Thought I would give this a try and see what happens.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

We had a lot of thunderstorms through the night but luckily they stopped early this morning and I was able to get out for my run.  It was 65, humid and windy.  I was a little stiff this morning.  I played golf for the first time this year and walked so probably used a few muscles I am not used to using.  However, after a couple of miles I felt loosened up and ready to go.  Around 3 or 4 miles I went through some kind of a blood sugar drop or something I felt real weak all of the sudden.  The only thing different I did this morning was take a gel before I started.  Not sure if that caused the problem or not but it only lasted a couple of miles then I felt fine again.  After that I just ran easy and crusied along.  I did have to run the last 7 miles into the wind and it was stronger than I thought it was going to be.  Overall a good run and a good week for me.

1:51:24 (7:58 avg)

Mizuno Wave Rider 12 Miles: 14.00
Comments
From Robert on Sat, May 16, 2009 at 11:44:11 from 71.32.163.35

Good job trudging throught the sugar drop. That's not a good feeling. Based on my experiences (mistakes), I would say with 99% certainty that the gel is what caused your drop. I've found out that running on empty is the best way to go for me. My blood sugar is very sensitive to gels and perhaps it's become more that way since I've been running on empty most of the time. I even remember a time when I pigged out the night before and then got up early for a long run. I didn't eat anything right before, but I could feel blood sugar drops throughout the whole ordeal. The food I ate the night before was still processing and I was burping it the whole time. I could literally feel my energy being redirected from my legs to the GI. Terrible run. For me, it's simply better to run on nothing or much less. Avoiding sugars and running before meals.

From JimF on Sat, May 16, 2009 at 19:29:52 from 67.173.26.217

Robert, thanks for the feedback. You certainly confirmed my thoughts. Like you, I typically just get up in the morning and run without anything to eat or drink. I guess it is best to stick to the routine. It was a weird feeling for a couple of miles but worked back to normal after that.

From Robert on Sun, May 17, 2009 at 07:51:27 from 71.32.163.35

Yes, and sometimes when I get up early for a morning run I really am hungry (tummy growls right away, etc.). However, the best thing is for me to ignore the food and once I start to run all those hunger feelings go away. They come back once I'm done at which time I honor them and eat. I haven't experienced any kind of drop off in training or pace since going the so-called "Spartan" route. I run a slightly slower base pace and go for larger volume nowadays anyway. For longer runs I drink water and take sodium caps if I'm really sweating. I'm finding out that the body really doesn't need all that much fuel for the endurance running you and I do (

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

It was a beautiful morning today for running. It was cooler (46) and sunny with no wind. I felt pretty good this morning coming off a rest day yesterday. I started out easy and just gradually picked up the pace as I went along. This was one of those runs where I just kind of zoned out. I had a lot on my mind so it was good to just clear the head and I felt much better when I got back.

1:17:25 (7:45 avg)

Saucony Tangent 3 Miles: 10.00
Comments
From jtshad on Tue, May 19, 2009 at 09:58:40 from 204.134.132.225

Running is great for having a time to think and clear your head...great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

My wife had an early morning appointment and my daughter was home from school sick so I stayed with her and ran on the TM.  Pretty boring run especially since it was absolutely beautiful outside.  I felt good and the run felt easy.  I think I am ready to start back to some faster running now so will try to mix that in in the next few days.  I am heading to Philadelphia this afternoon for a couple of days.  I haven't been there in awhile so not sure what the running routes will be like.  Hopefully, I can find some good places to run.  I don't want to be stuck on the hotel TM.

61:45 (7:43 avg)

Saucony Triumph 6 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.000.009.00

Philadelphia. It was a nice morning around 50 and sunny. I found I a good place to run down along the river. I felt pretty good starting out and planned on doing some MP miles. After a 2 mile warmup I picked it up to MP. I ran 6 miles between 6:45 and 7:00. Most were closer to 7. I felt fairly comfortable the whole way even considering this was probably faster than MP for me. The last mile was up a huge hill so even though I was cooling down it added to the workout.

65:33 (7:17 avg)

Mizuno Wave Rider 12 Miles: 9.00
Comments
From Jon on Wed, May 20, 2009 at 13:19:41 from 138.64.2.76

You sure travel a lot.

From rockness18 on Wed, May 20, 2009 at 18:57:49 from 75.9.135.162

Great run! You seem to be getting back into a groove.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Philadelphia. Another beautiful morning for running. It was low 50s with no wind. I ran the same route as yesterday down along the river. I just took it easy and ran by feel. I felt pretty good but was tired from not sleeping very good the last couple of days. Heading back home this afternoon.

65:15 (8:09 avg)

Mizuno Wave Rider 12 Miles: 8.00
Comments
From jtshad on Thu, May 21, 2009 at 10:15:33 from 204.134.132.225

Sounds like a fun run. Be safe you traveling fool!

From jimf on Thu, May 21, 2009 at 15:32:34 from 166.217.8.46

The travel is starting to wear me down. I have a couple of more weeks then should be home for awhile. Looking forward to that. Trying to keep a good attitude.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Back home and it was a nice morning 68 but the humidity is starting to get up.  We are visiting family this weekend so wanted to knock out the long run today since time will probably be short on the weekend. I felt good starting out and ran along easy.  I didn't take into account the warmer temps and higher humidity so I didn't take any fluids with me.  After about 10 miles that started to catch up with me so I just slowed down a little but was definitely getting tired toward the end.  When I got home I re-weighed myself and I lost about 3.5 lbs and that was after drinking a glass of water.  I guess summer is almost here and need to plan to take fluids with me on these longer runs.

1:51:33 (7:58 avg)

Mizuno Wave Rider 12 Miles: 14.00
Comments
From Mark on Sun, May 24, 2009 at 08:52:19 from 173.168.88.68

No fluids? Yikes! I've always been paranoid about that ever since the first time I ran 13 miles and brought nothing. I was eyeing people's garden hoses and thinking about knocking on someone's door and asking for a drink.

Now, sometimes people make fun of me for excessive use of my drink belt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

In ky visiting my wife's family. It was a warm morning with some wind. I just ran easy after yesterdays longer run. I felt pretty good and got in some hills which was good. I did some hill sprints at the end.

50:15

Saucony Tangent 3 Miles: 6.20
Comments
From wheakory on Sat, May 23, 2009 at 17:04:06 from 24.116.159.75

Nice run in the humidity. Man! your always on the go. I bet you like it when you can stay home consistently.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.003.508.00

It was raining hard all morning so I finally gave up going outside and just ran on the treadmill.  I wanted to go to the track today and do some 800's so I just did the same on the treadmill.  I would have perferred to do this on the track but I guess you just have to take what you are given.  I did a 2 mile warmup then did 7 x 800 at 6:00 pace with a 400 recovery.  I felt good and controlled through the workout but could start to feel the effort on the last couple.  It was good to get the legs moving faster but I really want to get outside and do the same workout to see where I am at.  Hope everyone has a great Memorial Day!

57:25 (7:11 avg)

Saucony Triumph 6 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

Very nice morning (55, sunny) for running.  I just did an easy recovery run.  I felt good and just enjoyed the great morning.  I did have a little pain in my left knee for about 1/2 mile but other than that everything went smooth.  Stayed up too late last night so was a little tired.  Need to get back into the routine after the long weekend.

54:55 (7:51 avg)

PM:  Traveled to Huntsville, AL for meetings then was able to get out for another run this evening.  It was warm (80) and humid.  I felt really good running so just kind of ran by feel and ended up running around 3 miles probably close to MP.  I didn't really pay attention to the splits or the time but was probably in the 7:10 to 7:20 range.  I was glad to get in another run and glad I felt good after running this morning and traveling.

45:05 (7:31 avg)

Saucony Tangent 3 Miles: 7.00Saucony ProGrid Ride Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

This is the first day that all the travel finally caught up with me.  I didn't get much sleep last night and had some important meetings so slept later hoping to run later in the day but the day got away from me and never got a chance.  Hope to get back on schedule tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Huntsville, AL:  It was warm and humid this morning (68).  I had a hard time getting going this morning but once I got moving I was glad I got out early.  I felt pretty good running but just took it easy the whole way.  I am heading back home tonight so probably won't be able to get in another run today.

63:52 (7:59 avg)

Mizuno Wave Rider 12 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I back home late last night so slept in a little later today.  It was warm when I got out (65) with a little wind.  I felt pretty good running but had some pain in my left knee.  It didn't bother me the whole time but probably need to ice to see if I can get it taken care of before it gets worse.  I am planning on running a longer run tomorrow if the weather is good and I can get my landscaping projects finally completed.

1:10:12 (7:48 avg)

Saucony ProGrid Ride Miles: 9.00
Comments
From wheakory on Fri, May 29, 2009 at 18:11:06 from 134.50.89.33

Ah the joys of summer home projects. Nice run and pace. It's amazing how much were rely on the weather for long runs. Watching the weather forecast is more important than your favorite show or movie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Still trying to catch up on sleep so got out later than planned today.  I'm not sure what the temp was when I started but it was 71 when I got home.  It was a beautiful sunny but windy day.  I felt good starting out and just crusied along.  I ran out and back along 300 S and it was one of those days where you feel like you are running into the wind the whole way.  It was coming from the side but always felt like it was quartering into me.  I ran into my neighbor riding his bike around 10  and slowed down and talked with him for about a mile.  After that I picked it up for a couple of miles but then I started feeling tired so slowed back down to easy pace.  I felt like the wind just finally wore me down plus I know that my endurance is not where it needs to be so I will keep working on that.  I was glad to get in a longer run and I think this may be my longest run so far this year which is not good.  Now off to do some yard work.

2:09:25 (8:05 avg)

Mizuno Wave Rider 12 Miles: 16.00
Comments
From Jon on Sat, May 30, 2009 at 12:01:08 from 75.169.150.250

The year is still yound. Plenty of time for more long runs.

From Mark on Sat, May 30, 2009 at 12:19:22 from 173.168.88.68

That wind can be so wearing. Great job on getting in a good long run. Enjoy your yard work (if at all possible).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Cloudy, windy and 65 this morning.  I ran out and back along 300S.  It was an easy run and I felt good this morning.  After the long run on Sat and then about 10 hours of working in the yard I was beat on Sunday so a day of rest really paid off and I felt much better today.  This is going to be a pretty busy week since I have a quick trip then my neice is getting married on Friday and my wife's family is coming into town.  I hope I can stay on schedule with the running and try to work the running in where I can.

62:42 (7:51 avg)

Saucony ProGrid Ride Miles: 8.00
Comments
From jtshad on Mon, Jun 01, 2009 at 17:44:35 from 204.134.132.225

Nice run and great job keeping life in balance! Travel safely once again.

From rockness18 on Mon, Jun 01, 2009 at 20:22:10 from 69.183.233.238

Having vacationed last week, I'm amazed how well you do with the travel. It takes some serious dedication! Hope you have a good week.

From JimF on Tue, Jun 02, 2009 at 15:02:49 from 166.203.248.21

Thanks! Looking forward to traveling with the family this summer instead of going solo. That should make things better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

Today was my girls last day of school so hung around and watched them off and took a few pictures.  I can't believe that I am going to have a high schooler next year.  Wow! Time flies.  It was warm this morning 68 with some wind and I went to the track for the first time this year. I did 6 x 800 with 400 recovery. The plan was to shoot for around 3:00 each. I did a 1.5 mile warmup and felt ok. Legs were a little flat. Here are my splits for the 800s:

1st - 3:02

2nd - 3:01

3rd - 3:00

4th - 3:00

5th - 3:01

6th - 2:59

The first one felt like a struggle getting going then the next few felt pretty good. The last couple my legs were really flat and had to push them pretty hard. Overall very happy with the workout and keeping the splits close to goal. Did a 1 mile warmdown afterward.

54:02 (7:43 avg)

Saucony Tangent 3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Seattle, WA:  I flew out yesterday after my daughter's 8th grade graduation.  If you will allow me to be a proud father for a minute, my daughter was selected by her teachers out of all the kids in her class for the citizenship award.  It was given to the student who showed the most respect, had the best attitude and was an encouragement to their fellow students.  I was very proud of her and her teachers said some really incrediable things about her during the introduction.

Being on the west coast I was able to take advantage of the time change and get out early.  I didn't have my Garmin with me so just ran for a set amount of time.  Later in the day I calculated the route on the Internet.  I ran down by a harbor and it was very beautiful.  It was a great morning and an awesome sunrise.  I had some good views of Mount Rainier which had a purple/red cast to it from the sunrise.  Since I ran down to the harbor I got to run back up a hill that was about 1 1/2 miles long.  That is not something that I get to do everyday.  It was pretty hilly the entire way so turned out to be a good run even though I took it easy.  Head back early in the morning so not sure if I will get a run in or not.

81:02

Mizuno Wave Rider 12 Miles: 9.60
Comments
From Mark on Thu, Jun 04, 2009 at 12:19:14 from 24.129.132.74

Sounds like a great run. The time change worked out nicely and the scenery sounds incredible. Also, congratulations to your daughter on her award!

From rockness18 on Thu, Jun 04, 2009 at 20:05:04 from 69.183.233.238

Jim, congrats on your daughter's award. Quite a reflection on the parenting taking place at home. Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

Yesterday I had a 6 am flight out of Seattle so had to get up very early to get to the airport and when I got home we went straight to my neice's wedding rehearsal (my daughter's are in the wedding).  So missed my run yesterday.  Seems like the travel is costing me about 1 day a week of training.  Hopefully, it will get more manageable.

Beautiful morning (55, light wind).  I planned on doing a tempo run this morning.  I have my in-laws coming in town for the wedding so have a busy day planned or I might have did a long run.  Anyway, ran 4 miles easy to get warmed up then ran a 4 mile tempo with 1 mile cool down.  The goal was to run around 6:45 for the tempo miles.  Here are the splits for the tempo:

1st - 6:52

2nd - 6:44

3rd - 6:40

4th - 6:32

I didn't feel great this morning so I wasn't sure how this was going to turn out.  The first mile of the tempo was probably the worst.  I just didn't feel like I could get going.  The 3rd and 4th were my best ones as I felt like I was gettting into a groove.  Overall pretty good run.

66:04 (7:20 avg)

Comments
From Robert on Sat, Jun 06, 2009 at 22:05:46 from 71.32.163.35

Great tempo run. What are your race plans for the rest of the year?

From JimF on Sun, Jun 07, 2009 at 19:32:32 from 68.58.92.129

Thanks! I am going to run some 10ks this summer to try to run a faster time before I get too old for PR. Ha! Then going to run another marathon in the fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

My niece's wedding was Friday night and we didn't get home until around 2 am then had a house full of guests so didn't get a run in on Saturday.  After everyone left today I was able to get out for a short run.  It was a nice day (75, windy) and I was pretty stiff starting out.  I loosened up quickly though and then felt a lot better.  It was good to get out and glad I was able to get a run in since I had a spotty week last week. 

38:57 (7:48 avg)

Saucony ProGrid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

It was warm (71) with some wind this morning.  I was a little this morning so had trouble gettting going but after a mile or so got into a nice flow and felt better.  I did have some pain in my left hamstring.  Not sure where that came from but will keep an eye on it.  I had an off week last week so hoping to get back on track this week.  I have another quick trip in this week so hopefully that won't throw me off.  I am looking at some 5k and 10k races to run over the next few weeks just trying to clear up the schedule.  Would like to go after some new PRs if possible.

78:41 (7:52 avg)

Saucony ProGrid Ride Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

It was a warm (70) and very humid day with some light wind.  I felt sluggish starting out this morning.  I wanted to go back to the track and repeat the 6 x 800 workout.  I did a 2.5 mile warm up and still didn't feel too good starting out.  Morning workouts are tough for me to get going.  Here are the splits for the 800s:

1st - 3:00

2nd - 2:59

3rd - 2:58

4th - 2:59

5th - 2:58

6th - 2:59

The first one was tough just starting out but the 2nd, 3rd and 4th felt pretty good.  Started to have to really push it on the 5th one and struggled on the last one to stay on pace.  This was a little better than last week and I am happy with the workout considering I didn't feel the best going into it.  Over the next few weeks I want to increase the number of 800s and add in some shorter faster stuff as well.  Then I want to run another 5k and see if I have made any progress.

 

Saucony Tangent 3 Miles: 9.00
Comments
From rockness18 on Tue, Jun 09, 2009 at 23:14:37 from 69.183.233.238

Nice workout! Way to push right until the end.

From JimF on Thu, Jun 11, 2009 at 20:29:40 from 68.58.15.32

Thanks! Trying to move into some speedwork and it is fun. Hope I get some results out of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Philadelphia: Had meetings all day but was able to get a run in before a dinner meeting.  I am staying by the airport and didn't get a chance to scout out any routes so just ran on the hotel treadmill. It was really hot in the workout room which was connected to an indoor pool.  I just took it easy and felt ok.  My legs didn't feel like they had much zip to them.  Could be from running hard yesterday.  I have another busy day tomorrow before flying home so hope I can get a run in tomorrow. 

71:30

Mizuno Wave Rider 12 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Yesterday I had early meetings then traveled back home.  I did some things with the family when I got home so didn't get a run in.

Today is was nice (65) but windy.  I felt tired and run down when I started and that pretty much stayed the same throughout the run.  I had thought about doing a tempo run today but thought I should just take it easy since I didn't feel good.  I did manage 6 strides at the end to see if that might shake the legs out for tomorrow's run.  The last few weeks I have not managed to get in full weeks of running with all the traveling but hope to get back on schedule next week since I will be in town all week. :-)

55:40

Saucony ProGrid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

Last night we took our daughter's to see the broadway musical Wicked.  It was really good and the girls had a great time.  We got home late and then I had trouble getting to sleep so got up later than normal today.  I was pretty warm (70) and humid with some wind.  I felt ok this morning and ran out and back along 300S.  I just took it easy the first half and ran around 8:00 pace.  On the way back I started gradually picking up the pace until I ran the last 3 miles around MP pace (7:15).  Ended up running the last half at an avg of 7:39 pace.  I feel like I am starting to get my endurance built back up again but still not quite there.  Hopefully, the legs will adjust soon and then I want to add in some long MP runs.

1:49:39 (7:49 avg)

Mizuno Wave Rider 12 Miles: 14.00
Comments
From Jon on Sun, Jun 14, 2009 at 18:19:38 from 75.169.149.191

I've always heard good things about Wicked. Gonna have to see it sometime.

From JimF on Tue, Jun 16, 2009 at 21:17:05 from 98.214.104.51

You should check it out. If you have any girls they will love it and the wife.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took the day off from work and took my oldest daughter to Kings Island amusement park.  We had a great time and it was a really fun day.  Will get back to running tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice morning (65, cloudy).  When I started out I felt very flat.  Could be from be on my feet all day yesterday at the amusement park.  After a couple of miles I started feeling better and by the end of the run I was feeling good and wanted to run faster.  This is probably a result of being off for two days.  I wanted to do some speedwork today but kind of figured I would not be feeling the best early in the morning.  If I can work it in I am going to try to run this afternoon and work in a faster workout.  Hope the schedule doesn't get too crazy.

62:07 (7:46 avg)

Saucony ProGrid Ride Miles: 8.00
Comments
From rockness18 on Tue, Jun 16, 2009 at 19:56:22 from 69.183.233.238

Glad you could get some quality time in with your daughter...amusement park walking definitely can affect running the next day.

From JimF on Tue, Jun 16, 2009 at 21:19:54 from 98.214.104.51

Thanks. It was a great day with my daughter. With all the travel recently is was good to spend some one on one time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.003.009.30

It was warm (70) and windy this morning.  I ran over to the track to do some 400s today.  I felt kind of sluggish in the warmup running over to the track and didn't know how the speedwork would go.  I decided to stick with the plan and see how it turned out.  I planned on running 12 x 400 in around 85 sec with equal recovery.  After the 2.5 mile warmup I started the 400s and here are the splits:

1st - 83

2nd - 85

3rd - 86

4th - 84

5th - 83

6th - 85

7th - 83

8th - 84

9th - 84

10th - 85

11th - 84

12th - 85

It seemed like it took the first 3 or 4 to get going.  After that I settled into a good groove but then the last 3 I could really feel it in my legs.  My legs were starting to feel like jelly.  I think it was a good pace and just the right number of repeats.  I don't think I could have done much more and stayed on pace.  I am enjoying the track workouts and feel like they are starting to make a difference.  I think in a few weeks I would like to run a 5k or 10k and see if it translate into a race. 

1:14:20

Saucony Tangent 3 Miles: 9.30
Comments
From rockness18 on Wed, Jun 17, 2009 at 23:50:15 from 69.183.233.238

Awesome workout and amazingly consistent! Glad you're enjoying the track...probably a good sign of good fitness level.

From Jon on Thu, Jun 18, 2009 at 00:30:19 from 75.169.140.189

Very consistent- nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

It was cooler today (65) but very humid.  I was a little stiff and sluggish getting going this morning so I took it real easy at first.  After a few miles I started feeling better and got into a good pace.  Just an easy recovery run but good to get it in.  Some thunderstorms were moving in and I finished just as it started to rain. 

I have been looking at scheduling some upcoming races.  I want to do a marathon this fall but haven't found one that fits into the schedule yet.  We are going to Disney late Oct and I am running a relay with some friends the first part of Oct so Sept would be the best time but there are not many races around this area that time of year.  I may have to go later and run later Nov or Dec.  I am looking for one with decent weather and a fast course to go after a PR.  If anyone has any ideas please let me know.

9.25 miles  73:58 (7:59 avg)

PM:  I want to get my mileage up some so I am going to try running doubles a couple of days a week and see how that goes.  It was warm (80) and humid this afternoon.  I just ran easy.  My legs felt pretty tired so don't want to try to do to much with the increase in volume.  I ran through Fox Cove and added on 3/4 of a mile around the subdivision to get up to 16 for the day.

6.75 miles 54:16 (8:02 avg)

Mizuno Wave Rider 12 Miles: 6.75Saucony ProGrid Ride Miles: 9.25
Comments
From jtshad on Thu, Jun 18, 2009 at 18:13:24 from 204.134.132.225

How about the Indianapolis marathon on Oct. 17?

From Barry on Thu, Jun 18, 2009 at 18:22:08 from 67.60.189.215

Great job on your run today! And thank you for the early b-day wish. I will also keep my eye out for a marathon race for you. Good luck...

From JimF on Thu, Jun 18, 2009 at 18:40:46 from 98.214.104.51

I would like to run Indianapolis but I am running a 12 man 200 mile relay the weekend before. We are just running the relay for fun but I'm sure it will still take something out of me.

From jtshad on Thu, Jun 18, 2009 at 18:42:24 from 204.134.132.225

Sounds like fun (they are, I have done 2!) and they do take a lot out of you. Looking forward to meeting you in person back at the Indy marathon though (I registered today!).

From rockness18 on Fri, Jun 19, 2009 at 09:48:06 from 69.183.233.238

Jim,

Philadephia has a fast marathon in late November. I'm also contemplating a late November marathon in Baltimore- North Central Trail Marathon- it's a softer surface, advertised as flat, going slighty up for the first half and slightly down for the second half. These are probably a little too east coast for you...I'm sure you're familiar with marathonguide.com. Lots of marathons advertised with detail and comments.

From Jon on Fri, Jun 19, 2009 at 10:08:06 from 138.64.2.76

Good luck with the doubles. Take a little getting used to, but then aren't bad.

From JimF on Fri, Jun 19, 2009 at 20:48:15 from 68.58.159.212

Dave, Philly might be a good option. The timing is good and I travel their quite a bit. I will check marathonguide out and see what other options are out their.

Jon, I felt the effects from the double yesterday. Hopefully it does get easier.

From rockness18 on Fri, Jun 19, 2009 at 21:05:07 from 69.183.233.238

Jim,

Doubles do get easier. They killed me over the winter as I was first beginning to incorporate them. My feet seemed sore all the time. Now, they are much more tolerable. I cheat a little bit, using our TM in the basement. With 6 kids it's nearly impossible for me to get outside 2x in one day.

A couple of folks around here have run Philly and felt it was very fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I think summer is here.  It was 78, very humid and windy this morning.  After the long day yesterday I just wanted to run a real easy recovery run but with the heat I am not sure how much of a recovery run it really was.  I felt a little stiff and sluggish getting started so tired to take it slow.  Felt pretty good the middle part of the run but the last couple of miles I was feeling the effects of the weather.  Need to get out earlier which might help some.

66:10 (8:16 avg)

Saucony ProGrid Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

My daugther had a birthday party/sleepover so we a bunch of 12 year olds running around didn't get to sleep until late so sleep in later than I wanted to today.  It was warm, very humid and very windy today.  Not the kind of conditions for a good run.  I decided to just take it easy and get in the miles.  Glad I did because I ran the last 6 miles into a strong head wind and that was tough.  I would have liked to go further today but since I got out later than expected and the conditions I guess I am happy with what I was able to do.  Turned out to be a pretty decent week after a slow start.  Hope to keep it going into next week.

1:45:50 (8:14 avg)

Saucony ProGrid Ride Miles: 13.00
Comments
From rockness18 on Sat, Jun 20, 2009 at 11:07:29 from 69.183.233.238

Nice running this week Jim.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Hope everyone had a Happy Father's day.  I had a great day with the family.  Early evening I went on a 21 mile bike ride with a friend.  We mostly just crusied along and talked but was good for the legs.  Pretty nice day still humid but cloudy and cooler.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.003.109.00

Another warm (74) and humid morning.  Went to the track today and planned to do 5 x 1k in 3:45 (6:00 pace).  Ran the 2.5 miles to the track as a warmup and felt pretty good.  Jumped into the repeats and here are the splits:

1st - 3:44

2nd - 3:43

3rd - 3:43

4th - 3:44

5th - 3:44

Total: 18:38

As usual the first one I felt kind of sluggish but felt better as I went along.  I had to push pretty hard on the last one to stay on pace but overall it was a good session. Ran a cooldown back from the track and it started pouring ran for the last 1 1/2 miles so got soaked.

 

Saucony Tangent 3 Miles: 9.00
Comments
From Arie Beresteanu on Mon, Jun 22, 2009 at 15:28:27 from 152.3.10.175

Jim, this looks like an excellent speed work. I find that keeping a steady pace when doing track work is not hard. The problem is in the recovery times. If I do 800m repeats with 400m jog between them, the first 400m will be like 2:00 minutes but the last few will be closer to 2:30 and I guess this is not so great. How do you make sure your recovery between repeats doesn't get longer?

From JimF on Tue, Jun 23, 2009 at 10:17:03 from 68.58.159.212

Arie, I usually have around 2:30 recovery on my 800s as well. I also have less time on the first few repeats so what I do is jog around a little longer on the first few to take the extra recovery time. For me this helps out because I think I can run the repeats faster. If I take less recovery time on the first few I start paying for it on the later ones. From what I have read on intervals you can take up to the same amount of time for recovery as it took for the interval. I usually like to keep it lower though. Another variation that you can do is to run the intervals a little slower and decrease the recovery time. Maybe run 200 recovery instead of 400. I like to do this closer to a race because it forces you to run hard when you are tired and simulate race pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

We are definitely in summer now.  Another warm and humid day.  Just did an easy run this morning.  Was kind of slow getting going but after a couple of miles felt much better and got into a good pace.  Picked it up the last three miles to around 7:30 pace.  I am going to try to run again this afternoon if I can work it in.  I think my training is starting to get good but still missing a day here and there so hopefully I can be more consistent.

7 miles in 54:51 (7:51 avg)

PM:  I wanted to do a second run tonight but did some things with the family then ran 1 mile with my daughter.  She is starting to get ready for CC this fall so hopefully she will stick with it.

Saucony ProGrid Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Hot (74), humid and sunny this morning.  I just took it easy this morning.  I was feeling the effects of the heat and humidity so just cruised along.  I felt pretty good running but didn't want to push it.  I am planning a tempo run tomorrow so didn't want to go very hard today.  Looks like this weather is going to last for awhile.  The forecast calls for hot weather for at least the next 5 days.

72:50 (8:06 avg)

Mizuno Wave Rider 12 Miles: 9.00
Comments
From dutterman on Wed, Jun 24, 2009 at 11:11:21 from 160.33.98.118

I may have to resort to getting up and running in the am. The heat is really taking its toll now. Good run.

From Robert on Wed, Jun 24, 2009 at 11:13:21 from 67.41.243.121

This weather will really toughen us up eh? Keep drinking fluids.

From Jon on Wed, Jun 24, 2009 at 11:20:43 from 138.64.2.76

There are lots of good things about summer. Unfortunately, running in high heat/humidity is not one of them...

From JimF on Wed, Jun 24, 2009 at 15:24:52 from 68.58.93.124

The afternoons are tough. I have been trying to do some doubles but hard getting out in the afternoon. I have had to increase my fluid intake. The first few days of hot weather I didn't make any adjusts and was starting to feel it. I don't want to complain too much because I still like it better then 10 degress with 20 mph winds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

Still hot (75) and humid this morning.  Today I planned on doing a tempo run.  The goal was to run 2 x 2m at 6:30 pace with a couple of minutes recovery between.  I have never done this workout before.  I have always done my tempo runs just straight thru but thought this might help me run a faster pace given the weather conditions. I did a two mile warmup then started the first 2 m tempo.  I felt a little sluggish getting started but soon got into the right pace. It was a pretty hard effort but at this point I didn't think I would have any problems with the workout.  The first two miles were 6:33 and 6:31 so was happy to be staying on pace.  Did a couple of minute jog for recovery before I started back into the tempo.  This did not seem to work for me at all.  I felt really bad when I started back at tempo pace.  My legs felt like Jello and I just didn't seem to be able to get going again.  I ran 1 mile in 6:40 but was pushing it real hard so I just shut down and jogged the rest of the way in.  I don't know if this is something you have to get used to or if this workout is not for me.  I really feel like I could have ran the 4 mile tempo straight thur at pace if I hadn't taken the recovery.  I will try it that way next time and see what happens.  I was pretty disappointed at first but I guess it is good to get in 3 tempo miles especially in the heat.

 

Saucony ProGrid Ride Miles: 9.00
Comments
From rockness18 on Thu, Jun 25, 2009 at 15:46:36 from 69.183.233.238

Jim,

It might be the heat. I have found that to be a very difficult workout as well. It's almost easier to just keep going. Another approach I took a couple times last Fall was doing a similiar run in which the second run is less than the first...x3x2x1 or x4x3x2...it's a killer workout, yet it helped mentally to know I didn't have to go as far on the next set. Sunday I did a 2x3 miles at closer to 6:40-45 pace...the second set was crazy hard...next time I'll split it 3x2x1. Nice job getting the tempo miles in though!

From JimF on Thu, Jun 25, 2009 at 18:08:29 from 68.58.93.124

Dave, thanks. You gave me some good ideas of things to try. I need to get more longer fast pace efforts into my training. Been doing some speed and the easy runs but missing the longer tempo stuff. Also, I need to build the mileage up. You have done a great job of building up the mileage base.

From rockness18 on Sat, Jun 27, 2009 at 20:32:38 from 69.183.233.238

Thanks...have a nice weekend with family!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Hot (75) and humid again today but at least there was a little breeze that made it feel better today. I started off real easy today but felt good so gradually picked up the pace as I went along. I probably got close to MP for the last couple of miles but wasn't paying a lot of attention just running how I felt. My parents are coming to visit this weekend so won't be able to get in a long run tomorrow so I will try to get in another run this afternoon to make up for it.

1:09:59 (7:47 avg)

Mizuno Wave Rider 12 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

My parents were up for the weekend so didn't get out yesterday but got some free time this afternoon so went to Southeastway Park.  It was hot (85) and windy but seems like the humidity was lower.  I just ran some easy loops around the park.  I didn't feel the best running but finally started feeling better about the time I stopped.  I stayed up too late the last few days so running low on sleep which might have something to do with it.  Later in the evening I went back out and ran 1.25 miles with my daughter.  It was a nice evening.

 

Saucony Triumph 6 Miles: 8.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

It was warm (72) and windy but the humidity is lower so it didn't feel too bad.  I had thought of doing some speedwork this morning but after running the first couple of miles I thought it would be better to just take it easy today.  My legs didn't have much in them.  I just had a hard time getting going this morning.  I have been out of my normal schedule for about the last week and I need to get back into a more normal routine.  I did feel better later in the run and picked it up on a couple of the miles just to shake the legs out. 

I am traveling to Huntsville today but the family is going with me so that will make the trip much better.

1:10:15 (7:48 avg)

Saucony Tangent 3 Miles: 9.00
Comments
From Jon on Mon, Jun 29, 2009 at 11:59:08 from 138.64.2.76

Have a good trip. Always nicer when the family can come along, too.

From Barry on Mon, Jun 29, 2009 at 22:39:47 from 67.60.189.215

Nice run. I hope you have a great trip!

From JimF on Tue, Jun 30, 2009 at 10:30:40 from 65.208.22.25

Thanks. Taking the family sure make the business trips better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

Huntsville, Al:  It was warm (73) and sunny but didn't feel too humid today.  I was stiff and had a hard time getting loosened up this morning.  After a few miles it started to feel better and I picked up the pace and ran a couple of miles at MP.  The MP miles felt pretty easy but my legs just don't seem to have any zip in them.  After the MP miles I did 6 x 100m strides to try to shake the legs out.  Yesterday I drove down to Huntsville with the family so maybe spending 8 hours in the car had something to do with the way I felt today.

62:27 (7:49 avg)

Mizuno Wave Rider 12 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.001.000.007.00

Last day in Huntsville and it was another hot morning.  I missed yesterday with a bunch of business meetings and then trying to do some things with the family.  I felt pretty good this morning so decided to do a progression run.  I just picked up the pace as I went along and ended up running a couple of miles at MP and then the last mile at tempo around (6:38).  It felt good to run faster and the legs seemed to respond.  I have been feeling a little run down the last few days so it was good to have a better run today.

52:50 (7:33 avg)

Mizuno Wave Rider 12 Miles: 7.00
Comments
From Mark on Thu, Jul 02, 2009 at 11:32:07 from 24.129.132.74

It certainly has been kind of hot down south. Hopefully, it'll be cooler once you get back home. Good solid run today.

From JimF on Sat, Jul 04, 2009 at 12:09:47 from 68.58.93.124

I admire you to be able to run in the FL heat all summer. Hopefully it will ease up some.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Traveled back home last night and woke up to a beautiful morning (68, sunny, light wind).  Took advantage of having the day off and did my long run today.  I felt pretty good getting started and ran easy.  I am trying to get in a habit of starting my long runs off easy and then running faster the last half.  Today I ran the first half at around 7:56 pace and ran the last half at 7:41 pace.  It felt good to pick it up a little bit as I went along and then ran the last couple of miles around 7:25 pace.  Over the next few weeks I am going to try to bump up my long run distance and get back to doing some 20 milers. 

I hope everyone has a great 4th of July!

15 miles in 1:57:07 (7:48 avg)

PM:  Walked a couple of miles with my wife then ran with my daughter.  It was good to get the legs moving again after the long run this morning.

Saucony ProGrid Ride Miles: 16.50
Comments
From rockness18 on Fri, Jul 03, 2009 at 14:32:48 from 69.183.233.238

Seems like the running's beginning to pick up. Nice couple days of workouts!

From JimF on Sat, Jul 04, 2009 at 12:12:08 from 68.58.93.124

Thanks. I'm trying. Just seems like I can't get up to the next level. I have been missing a day every so often and just can't get into a good routine. I kind of feel like I am maintaining but hopefully can pick it up soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Happy 4th of July!  Today is my daughter's birthday so got out before everyone got up and started the days activities.  It was cloudy and warm (68) this morning.  I felt pretty good getting started but was a little stiff.  I just took it real easy for a recovery run.  It was real quite this morning and not many people out so it was nice just taking in everything.  Turned out to be a very relaxing run.  Now off to the family activites.

57:51 (8:15 avg)

Mizuno Wave Rider 12 Miles: 7.00
Comments
From Kory on Sat, Jul 04, 2009 at 15:00:21 from 134.50.223.250

Nice run. It's nice to take it easy and relax and get in a groove. I hope the Family activities go well.

From Robert on Sun, Jul 05, 2009 at 09:46:13 from 67.41.243.121

Great job running after the long run yesterday. So easy to blow it off after the reaching the high of the long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

This morning I had to fly out to HI for business.  I don't like having to travel so much but I hate to have to leave on Sunday.  After the long flight I just wanted to get outside and do something so took an easy run before coming back to the hotel and crashing.  Time change is a killer.

31:04 (7:46 avg)

Saucony ProGrid Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Honolulu, HI:  I got up around 3 so had plenty of extra time this morning and took advantage to put in a few extra miles.  It was 72, humid and pretty windy.  I ran up around Diamond Head and then added on some distance in a neighborhood behind Diamond Head.  It ended up being very hilly.  It was a good workout for me going the extra miles and getting in a lot of hill work.  There was a beautiful full moon out over the ocean that was pretty cool.  Hope to keep on the early morning schedule while I am out here and get in a few extra miles.

1:36:20 (8:02 avg)

Saucony ProGrid Ride Miles: 12.00
Comments
From jtshad on Mon, Jul 06, 2009 at 15:21:26 from 204.134.132.225

What a beautiful run...I remember it fondly. Safe travels!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.002.000.009.00

 Honolulu, HI:  It was warm (75), humid and windy again this morning.  I ran the same route as yesterday around Diamond Head.  I pushed the pace harder today.  I just kind of ran by feel and didn't really look at the watch.  I just tried to run what I thought was MP for around 3 miles then picked it up some more close to tempo pace.  Also, I tried to run the hills harder to get in some extra work.

It is nice running up around Diamond Head but to get there I have to run down by Wakakii Beach and it is pretty sad because there are a lot of homeless people sleeping in the parks down by the beach.  Really makes you wonder how they ended up it that situation and what there story is.

1:08:32 (7:37 avg)

Saucony ProGrid Ride Miles: 9.00
Comments
From Jon on Tue, Jul 07, 2009 at 18:07:19 from 138.64.2.76

If you're homeless, I guess Hawaii is about as good as it comes, weather wise, at least.

From JimF on Wed, Jul 08, 2009 at 21:55:01 from 32.177.46.106

That is what I thought as well. It is hard for me to understand how anyone can live out here since it is so expensive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Honolulu, HI:  The weather out here pretty much stays the same so 74, humid and windy again today.  I did the same route around Diamond Head this morning.  I had to get back for some early meetings so didn't get to run as long as I wanted.  I felt pretty good this morning and just ran easy.  I am really enjoying running the hilly route.  Just after 3 days I feel like it is getting easier.  I wish I had the opportunity to run more hills at home.  It definitely strengthens you for running.

63:32 (7:55 avg)

Saucony ProGrid Ride Miles: 8.00
Comments
From Barry on Wed, Jul 08, 2009 at 17:30:42 from 67.61.234.251

Wow, i just read about you being in Honolulu HI. I am very jealous! Enjoy your vacation. Nice running this week.

From JimF on Wed, Jul 08, 2009 at 21:57:26 from 32.177.46.106

Thanks. Actually I am out here on business. It would be a lot better if I had the family with me. It is a long way to come for business but I get to come out here 2 or 3 times a year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.001.000.007.00

Honolulu:  Last day before heading home this afternoon.  It has been a long week away and I am looking forward to getting back home.  We are going on vacation next week so it will be good to be able to spend time with my family after being gone all this week. 

Same weather 74, humid and windy.  I also did the same route around Diamond Head.  I am sure there are other great places to run here but it is hard to beat Diamond Head for beauty and ease of access from my hotel.  Also, the long hills on both sides make it a good workout.  I was out a little later today since I was at a late dinner with customers last night and slept a little long plus had meetings this morning.  I felt good and I wanted to run some faster pace so I ran around MP on the Diamond Head portion of the run.  It was a good workout for me to run the hills hard.  After coming off of the last hill I pushed the pace to around tempo (6:40) for a good finish.

51:08 (7:19 avg)

Saucony ProGrid Ride Miles: 7.00
Comments
From Mark on Fri, Jul 10, 2009 at 09:40:24 from 24.129.132.74

Great job while getting in all of those runs while traveling, especially in HI. I'm sure I would have at least been tempted to not run so much and enjoy any free time I had doing other things, then again a run can be a great way to see things you might not have noticed.

From JimF on Sun, Jul 12, 2009 at 14:09:26 from 166.204.128.212

Because of the large time change I just go out early and try to get the run in. I try to work in a few fun things in the evenings after work. It would be a lot different if I had the family with me. Probably wouldn't get any running in then but it would be a lot more fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Flew back from Honolulu last night on the red eye.  My flight was delayed and I only got about 2 hours of sleep.  We are leaving in the morning for vacation so had a lot to do and was pretty worn out so I didn't make it out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Gulf Shores, AL:  With my family on vacation in Gulf Shores.  We drove down yesterday and didn't get here until around 10:00 so didn't get to run yesterday.  I got out this morning before going to the beach.  It was 85 and very humid with not much wind.  I just took it easy and was stiff from all the setting I have been doing the last two days of travel.  Looking forward to a relaxing week with the family.

5 m in 40:16 (8:03 avg)

Mizuno Wave Rider 12 Miles: 5.00
Comments
From jtshad on Mon, Jul 13, 2009 at 10:13:08 from 204.134.132.225

Have a great vacation with the family. From Hawaii right to a vacation on another beach...nice!

From JimF on Mon, Jul 13, 2009 at 10:56:49 from 32.179.60.221

Tough couple of weeks :-) On a more serious note this week is a lot better than last since I am with the family!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Gulf Shores:  Another steamer this morning (85, humid) but at least there was a breeze blowing.  I didn't feel the best this morning.  I just couldn't seem to get going so I just took it easy and cruised along. While I am on vacation I am happy just to get the miles in and maintain where I am at.  Looking forward to fun with the family.

7m in 55:50 (7:59 avg)

Saucony ProGrid Ride Miles: 7.00
Comments
From Jon on Wed, Jul 15, 2009 at 17:02:16 from 128.217.221.145

That's exactly what I'm doing, too- just get in the mileage, don't worry about the speed. Heat and humidity stink.

From JimF on Wed, Jul 15, 2009 at 21:40:39 from 166.214.148.135

Thanks for the feedback. I was starting to feel like a whimp in this weather.

From Jon on Wed, Jul 15, 2009 at 22:04:03 from 128.217.221.145

Oh trust me, it's not you. It's definitely the weather. On top of the sweating, I've noticed that my breathing is borderline anaerobic at about 6:30-7 min pace, while I would have to be going 6 min or faster for the same effect in Utah. So apparently my body agrees with my mind that it is much harder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Gulf Shores:  It was really hot and humid this morning especially since I got out later.  It was 88 and real humid.  I ran with my daughter for a warmup and then went out to run a tempo.  The first tempo mile I did was really tough and felt like the temp was just draining me.  I ran around 6:40 pace but I thought I shouldn't push it too hard in this weather and just ran easy the rest of the way. I think I will skip any faster stuff until I get back home to the weather I am more used to.

Mizuno Wave Rider 12 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Gulf Shores:  Just ran a mile with my daughter.  Busy day with the family so didn't make it out for a run.

Mizuno Wave Rider 12 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Gulf Shores:  Hot and humid again (85) with just a little wind.  I am definitely not used to this weather.  I have done the same thing everyday.  I start off feeling good and running a little too fast and then I feel beat coming back and end up slowing down.  It is a good thing that I live in Indiana.  I am not sure I could handle this everyday. I guess after awhile you would get used to it but it would be tough. Gives me a lot of appreciation for people who live and run here.

65:15 (8:09 avg)

Saucony ProGrid Ride Miles: 8.00
Comments
From Mark on Fri, Jul 17, 2009 at 09:46:31 from 24.129.132.74

You are just all over the place!

Hope you are enjoying your vacation. The temps are gonna feel real nice when you get back home.

From JimF on Fri, Jul 17, 2009 at 12:40:41 from 166.214.62.227

I was thinking of you while running in this heat. I really have a lot of respect for you to be able to handle this summer heat and humidity. I will be glad to get back in the cooler weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.001.000.005.00

Gulf Shores: I was able to squeeze in a short run between family activities so I thought I would run a little faster.  It was 89 and humid.  I started off easy and planned on picking up the pace each mile.  Here are the splits:

1st - 8:10

2nd - 7:26

3rd - 7:11

4th - 6:51

5th - 7:11

I felt good though out the run and felt like I could have pushed it harder.  On the 5th mile I ran 3/4 of it at around 6:30 race and then jogged in the last 1/4 mile. It was good to get in some faster running.

36:53 (7:22 avg)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Finally back home in Indy.  Sat I spent the last day of vacation with the family and didn't run then Sun we packed up and drove home so I missed a couple of days of running.  It was good to get back into the routine today plus the weather was awesome.  It was low 70's with low humidity.  I felt good and ran easy at a pretty good pace.  The last few weeks have been kind of tough on the training so I hope to get back into a better schedule starting this week.

8m in 60:11 (7:33 avg)

PM:  Took a 25 mile bike ride. It was such a beautiful day and great to be outside.  When I came back I ran a mile with my daughter.

Saucony Triumph 6 Miles: 1.00Saucony ProGrid Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

It was another beautiful morning (66, sunny, no wind).  I felt pretty flat this morning.  Probably from the bike ride last night.  Used some muscles that I have not used in a while.  I just ran easy and treated it as a recovery run.  Felt about the same the whole way so hopefully tomorrow will be better. 

63:41 (7:58 avg)

Mizuno Wave Rider 12 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

It was raining this morning so I decided to put off running until after work.  That was a mistake.  I ended up having a real busy day and then was only able to squeeze a few miles in before church tonight.  I decided since I only had a short time I would run some tempo mile.  I didn't feel the best.  I have felt pretty flat this whole week.  I ran an easy mile then started picking up the pace to tempo.  The first mile was a little slow (7:10) but then I went 6:48, 6:35 which was better.  Not really the best workout but ok considering I was just trying to fit something into the schedule.

36:40 (7:20 avg)

Saucony ProGrid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

It was misty rain this morning (65) with some wind.  I had a hard time getting going this morning so just ran real easy.  I really slowed the pace down and tired to focus on making this a real recovery run.  Sometimes I turn a recovery run into something that is faster than it probably should be so really tired to keep this one slow.  I wanted to keep it in the 8:15 to 8:30 range which worked out.  Hopefully this will get my legs to respond and feel a little better.  Also, I have not been sleeping well.  I am still staying up to late after being on vacation last week I got into some bad habits.

66:32 (8:19 avg)

Mizuno Wave Rider 12 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

It was a nice morning and a little warmer than the last few days.  I am running in a 8k race tomorrow and have been feeling run down all week so just thought I would do 5 miles and take it easy to see if that helped.  I didn't feel any better today.  My legs are just like lead.  I feel like I have no energy.  I did a few strides toward the end to see if that might snap me out of it but even those felt tough.  I have very low expectations for the race tomorrow.  At this point probaby just run it as a tempo workout.

39:43 (7:52 avg)

Saucony ProGrid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I woke up this morning to thunderstorms, rain and lightning.  I was supposed to run in an 8k race but didn't know if they would have it because of the lightning.  I didn't want to drive the 30 minutes then find out it was cancelled or sit around if it was delayed so I bagged the race.  I waited until the storms blew through so I didn't get out until around lunch time.  It was warm (79) and the humidity was up.  Also, there was about a 20 to 30 mph wind.  I ran easy today and again my legs felt tired and sluggish.  This time, however, I started to feel better as I went along.  Even though I ran the last half of the run into the wind I was able to pick up the pace. I hope this is a good sign going forward.  I really wanted to run the race to see where I am at so I will try to get into another sometime in the next couple of weeks.

1:16:43 (7:52 avg)

Mizuno Wave Rider 12 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I was able to get out for a few miles this afternoon while the girls were doing some baking.  It was warm (80) and pretty windy.  I still felt a little tired starting out today but felt better after a couple of miles.  Just tired to take it easy.  I am hoping that this is the start of a good week.  The last couple of weeks have not been too good because of travel and vacation so this week it is back to the schedule.  One of the goals that I set for this year was to race more often and I am not following through on that.  I need to get some races scheduled and see how my training is going plus just enjoy the racing.  Now off to teach youth group.  This is our last session for the summer so going to have a party.

39:09 (7:50 avg)

Saucony ProGrid Ride Miles: 5.00
Comments
From Barry on Sun, Jul 26, 2009 at 20:06:51 from 67.61.238.49

Great run today! Have fun teaching youth group.

From JimF on Tue, Jul 28, 2009 at 09:56:37 from 68.58.93.124

Thanks Barry! We had a great time at youth group. It is never dull with jr high boys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

Nice morning (70) with a little more humidity.  Today I planned on doing a 4 mile tempo run.  I have been kind of flat the last couple of weeks and have just been running mostly easy runs.  I have not been doing many workouts and I have been missing a run every fews so I have not been as consistent with my training as I would like.  Today I wanted to get back on track and start off with a tempo workout to kind of see where I am at and then hopefully build from there. 

I felt sluggish starting but woke up after a little bit and felt better.  I started the tempo after a 3 mile warmup and wanted to run controlled not pushing too hard.  I thought I should be able to run 6:50 pace comfortably so that is what I set for the goal.  Here are the splits for the 4 miles:

1st - 6:51

2nd - 6:50

3rd - 6:43

4th - 6:36

I felt controlled most of the way and only thought I was pushing it on the last mile.  Was mostly satisfied with the run but disappointed that I haven't made any progress this summer.  This is basically where I was at in the spring.  This is not suprising though since my running this summer has not been very consistent.

58:59 (7:22 avg)

PM: Ran with my daughter.

 

Saucony Triumph 6 Miles: 1.00Saucony Tangent 3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

It was cloudy today, humid and 70.  Pretty nice morning for running.  Starting out I was stiff and had a hard time getting going.  Felt better after the muscles warmed up and was able to get into a comfortable pace.  Just took it easy and tired to relax.  It started raining about half way through the run but it was light and felt good.  I picked up the pace a little the last 4 miles and felt good when I finished.

1:26:09 (7:50 avg)

Mizuno Wave Rider 12 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

It was warm (74) with some light rain when I started today.  I felt pretty good getting started today.  Probably the best I have felt running in a couple of weeks.  After about 2 miles it started raining really hard and rained for the next 4 miles before it quit.  I was totally soaked an a older lady came up beside me in her car and asked if I needed a ride somewhere.  It was nice of her but I guess most people don't understand runners.  I was actually having a great time and felt really good the rain was keeping me cool.  I am going to have to talk with my wife because I had soap suds running down my legs from my shorts.  Guess the rinse cycle didn't work to good  :-)

54:55 (7:42 avg)

Saucony ProGrid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went to Ky to visit family.  I got together with a high school friend and did a 20 mile bike ride.  It was fun and had some great weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Went to Ky to visit family over the weekend and didn't run.  I had planned on getting out while I was down there but just got tied up and never made it out.  Running for the month of July was bad and I need to get back on track.  Now that the vacation and travel have settled down I should be able to get back into a better routine.

I had early morning meetings so ran at lunch today so it was warm (78) and windy.  I felt pretty good starting out but ran the last 4 miles into the wind so the combination of wind and warm weather slowed me down a little.  The main goal this week is just to get in a run every day and try to get back to normal mileage.  Anything above that is a bonus.

63:33 (7:57 avg)

PM:  Ran 1.5 miles with my daughter at the track.  After we took turns running the 100.  It has been a long time since I tried that.  I ended up a little over 15 seconds so not quite as fast as the last time I tried it which was probably high school.

Saucony Triumph 6 Miles: 1.50Mizuno Wave Rider 12 Miles: 8.00
Comments
From Kory on Mon, Aug 03, 2009 at 22:05:27 from 24.116.159.75

I'm going to say that having the lack of miles in July isn't a bad thing. Your giving yourself a break and this definitely helps running to now become an addictive behavior (take it from me).

That's a great run with your daughter. Very special times together.

From JimF on Tue, Aug 04, 2009 at 10:06:23 from 68.58.82.233

My daughter is going to run CC this fall so it has been fun running with her to get ready. She is not totally committed to it yet so I am trying to stay patient with her and not push too much. Hopefully it will be a good experience for her. On my running, I think since I haven't had any goals/target races this year I have kind of just been going through the motions. I am going to pick out some races this fall and maybe that will give me better focus.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

We had thunderstorms rolling through this morning so ran inside on the TM.  It has been awhile since I have ran on the TM.  I didn't miss it!  I felt pretty good this morning but just ran along easily.  My legs were a little tired toward the end but overall a good run.  I would like to get out for another run this afternoon but will have to see how the schedule works out.

54:35 (7:48 avg)

Saucony ProGrid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

It was warm (76) and humid today.  Another easy run.  I am just trying to get in consistent runs this week and try to get back into my normal routine.  So far so good.  Nothing really exciting today.  I had some soreness in my legs at the start.  I am not sure where that came from but they felt much better by the time I finished.

1:12:02 (8:00 avg)

Mizuno Wave Rider 12 Miles: 9.00
Comments
From Kelli on Wed, Aug 05, 2009 at 18:12:07 from 71.219.100.174

Nice job this week! great work on the treadmill, I am always so much slower on a treadmill. I hate that machine, it is a necessary evil!

Have a good week getting back into the swing of non-vacation life!

From JimF on Wed, Aug 05, 2009 at 22:34:48 from 68.58.82.233

Thanks. I don't like the treadmill and I really don't like it in the summer but it is a way to get in some miles when the weather is bad.

From Kelli on Wed, Aug 05, 2009 at 22:37:32 from 71.219.100.174

I know, kind of a necessary evil!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.251.000.000.008.25

Pretty nice day (72, less humid).  I was a little stiff getting started today so just ran easy the first couple of miles.  I started feeling better so picked it up a little from there but still just ran easy.  I have been trying to get in a routine of finishing my runs stronger so I am starting slower and then gradually picking up the pace as I go.  Today I added a fast finishing by running the last 1.5 at around MP or a little faster.  Ended up being a good run and felt good afterward:

7 m in 54:03 (7:44 avg)

PM:  Got the whole family to go to the track tonight.  I ran 1.25 miles with my daughter.  She wasn't feeling good so we cut the run a little short.  My wife and daughter walked while we ran.  Good time.

Saucony Triumph 6 Miles: 1.25Saucony ProGrid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

My wife is going to a women's conference tomorrow morning so I thought I would go a little longer today since I won't have as much time in the morning.  It was a beautiful morning for running (60, no wind).  I started off easy just wanting to get the miles in.  As I went along I gradually picked up the pace.  The first few miles were in the 8:15 range and the last few miles were in the 7:45 range so it worked out to be a good run.  Felt pretty good the whole way and just enjoyed the beautiful morning.

13m in 1:43:50 (7:59 avg)

Mizuno Wave Rider 12 Miles: 13.00
Comments
From jtshad on Fri, Aug 07, 2009 at 15:05:40 from 204.134.132.225

Nice run, way to pick up the pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another great morning today (66, light breeze, low humidity).  I was a little stiff this morning after running a little longer yesterday.  Today's run was just focus on recovery and keep it really easy.  I loosened up quickly and just cruised along.  A few times I noticed myself picking up the pace and I had to settle myself down and remember to keep it easy.  My wife was going to a women's conference this morning so had to get back earlier than normal.  Made it back with 5 minutes to spare.

66:00 (8:15 avg)

Saucony Tangent 3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

It was really hot and humid today (94 with 100 heat index).  I had some time so went for a 20 mile bike ride.  It was nice to be able to get the breeze on the bike to keep cool.  Also, good to just shake out the legs.  I want to have a good week running this week but have to travel again so need to try to schedule.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

It was hot (78) and humid this morning but luckily it was overcast and had a little breeze blowing.  I felt good this morning getting going but just ran easy.  I did have a little pain in my left knee for a mile or two but it went away.  I will do some ice today and hope it doesn't get any worse.  Feel like I am starting to get back into a good routine.

7m in 55:44 (7:58 avg)

PM:  Lisa and the girls went to a Disney concert tonight so I had some extra time and was able to get a second run in.  It was warm (80) and humid evening.  I went to Southeastway park to run the trail loop around the park.  It had rained about an hour earlier so the trail was pretty sloppy in places but it was kind of fun splashing around.  My knee didn't bother me at all so not sure if that is because of the soft surface or maybe it is better.  I did throw in a few hill sprints along the way and did a couple of pick ups of about 1/2 mile.  Also, ran the last 1/2 mile barefooted.  I have been reading alot about how it strengthens your feet so thought I would give it a try.  It felt good and didnt' notice a big change in my stride except on the downhills. I had to adjust and run a lot softer on the downhills.  Probably much more efficient.

7m in 57:50 (8:14 avg)

Acis DS Trainer Miles: 6.50Mizuno Wave Rider 12 Miles: 7.00
Comments
From jtshad on Tue, Aug 11, 2009 at 10:50:30 from 204.134.132.225

Great mileage today, glad the knee is feeling good. Keep up the good training. Hopefully we can hook up when I am back there in October.

From JimF on Tue, Aug 11, 2009 at 14:19:20 from 68.53.178.164

Thanks! I will definitely be around that weekend and I am not going to run the marathon. I will be glad to help if you need it (hand out water bottles and gels, course preview, etc.). I'm still trying to decide on a fall marathon. Looking for something in Nov. I might do Philly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

It was warm and sticky this morning (75 with 85% humidity).  I was tired from the double yesterday.  It has been awhile since I have ran a double and I could feel it this morning.  I decided to just take it easy because of that and the warm weather.  I did feel a little better as I went along.  When I got back I was completely drenched with sweat.  Don't like the humidity.

8m in 65:01 (8:07 avg)

Saucony ProGrid Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

DC:  I had to squeeze my running in between meetings today so didn't have a lot of time.  Also, had to run on the hotel TM because I hadn't scouted out an area to run and didn't have time to find somewhere.  I felt good and decided to put some hills into the run so I did 8 x 1 min at 4%.  I haven't been doing much hill running so it was good for a change and something that I need to do more of.  I will try to get in a little longer run in the morning before meetings and then heading back home.

7m in 55:25 (7:55 avg)

Mizuno Wave Rider 12 Miles: 7.00
Comments
From Jon on Thu, Aug 13, 2009 at 10:15:03 from 128.217.221.70

I'm putting in most my mileage on the hotel treadmill, too, because I can't stand the very high heat/humidity of Florida, and because there really aren't great places to run around here.

From JimF on Thu, Aug 13, 2009 at 21:43:24 from 68.53.178.164

I end up on the treadmill a lot when I travel. It is convenient and sometimes easier than finding a good route. I know a guy up here that broke 3 hours in the marathon doing 90% of his running on a treadmill. He had ran 10 other marathons before break 3 so I guess it is not a bad alternative.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

DC: It was hot (75) and humid this morning with some wind.  I felt sluggish this morning getting started and ran real easy the first few miles.  Starting running more normal pace after a few miles and felt better.  The route I was running was rolling hills so that was good since I don't get to run hills very often.  After about 8 miles the sun was up and the heat/humidity was taking its toll on me.  Plus I didn't take any fluids with me so that was a factor as well the last 3 miles I didn't feel the best.  About a mile from finishing I tripped over a steel rod sticking out of the ground and fell.  Cut up my hands, knee, hip and shoulder but mostly just road rash.  I don't know why there was a piece of steel sticking out of the ground on the edge of a running path.  So finished the last mile running easy.

1:29:45 (8:10 avg)

PM:  Ran a little over a mile with my daughter.  Tomorrow she starts running with the CC team after school so we just took it easy.

Saucony Triumph 6 Miles: 1.00Mizuno Wave Rider 12 Miles: 11.00
Comments
From Robert on Thu, Aug 13, 2009 at 10:44:39 from 70.58.141.71

Ahhh, nothing like a good trip to wake you up. Glad to hear you are alright though.

From jtshad on Thu, Aug 13, 2009 at 10:51:48 from 204.134.132.225

It is a way to slow you down so the bums can come pan-handle off of you!

Good run this morning in the heat and rolling hills, good to hear no major injuries.

From rockness18 on Thu, Aug 13, 2009 at 18:34:20 from 69.183.230.143

Glad you're ok...just spent a day in Richmond and that heat/humidity was brutal!

From JimF on Thu, Aug 13, 2009 at 21:46:53 from 68.53.178.164

Thanks! It has been a long time since I hit the dirt. I guess I provided the passing cars some morning comedy. One minute he's up the next he's down rolling on the ground for no apparent reason.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.500.007.00

Back home and was welcomed with a beautiful morning (60, lower humidity and no wind).  My knee was a little stiff from the fall yesterday but not too bad and I was very sluggish this morning.  I started easy and never could really get going.  I did run about 1/2 mile at tempo pace just to see if I could wake the legs up.  There is an 8k race in the morning that I am think about running.  Not sure if I should run the race or just do a long run.  I am trying to build my mileage back up but the race would be a good workout.  Probably just make a decision in the morning depending on how I feel.

56:36 (8:05 avg)

Saucony ProGrid Ride Miles: 7.00
Comments
From dutterman on Fri, Aug 14, 2009 at 15:37:57 from 160.33.98.121

Hey, I may travel from TH to run the P.O.G. race in the morning. If I do, I'll try to look you up. Good luck!

From jtshad on Fri, Aug 14, 2009 at 15:51:18 from 204.134.132.225

Run the race then continue on to finish off a long run for the day...the best of both worlds!

From JimF on Fri, Aug 14, 2009 at 17:01:11 from 98.214.106.95

Jeff, I think I will run the race and see how many miles I can get in afterward.

Dutterman, hope you can make it would be good to see you there. If you are a Master you should have a great chance of winning that. Plus there is more money for top 3 open.

From dutterman on Fri, Aug 14, 2009 at 17:03:00 from 160.33.98.121

It will be fun. It will be my "Masters Debut".

From JimF on Fri, Aug 14, 2009 at 17:15:06 from 98.214.106.95

Awesome! I have ran the race 3 times. It is pretty much a flat fast course. Out and back with a turnaround in a small graveyard.

Race: POG 8k (4.97 Miles) 00:32:24, Place overall: 12, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.005.0010.00

Ran the POG 8k in Morristown this morning.  It was a nice morning (around mid 60's but felt humid to me).  I was able to meet fellow FRB member Denny Utter before the start so that was cool. I did a couple of mile warmup and was feeling ok but didn't really know what to expect since I haven't raced since May and that was a half.  Also, my training has been up and down this summer without any faster training.  I decided I would go out around 6:20 pace and see what happens.

When the race started I was able to get into my target pace pretty quickly and it felt ok so tired to settle in and stay relaxed.  I went through the first mile in 6:22 so was right on pace.  I was still feeling ok and there were a couple of people in front of me picking it up so I went with them which helped me stay on pace and came through the second mile in 6:19.  I was starting to feel the effort and getting concerned if I would be able to hold this pace the rest of the way.  I was able to hold my position but slowed down to 6:28 on the third mile.  The forth mile was my worst I was really starting to struggle so slowed down to keep from blowing up.  The 4th mile ended up being 6:43.  With one mile to go I could hear someone coming up on me and I didn't want to let them catch.  I was also kind of mad because I felt like I was giving in too easily so I started pushing to pick back up the pace.  The whole last mile I could hear the person behind me but they didn't catch me and I was able to pick up the last mile to 6:32.  Came through the finish in 32:24.

Overall I am happy with the race.  I ran this same race last year in around 35 minutes so this year was a big improvement.  However, I feel like I left a little in the tank on that 4th mile.  I probably could have pushed it more.  I think if I raced more often I could improve in this area.  Also, it is very easy to see that my training is not where it needs to be.  I have been getting some decent miles in but am really lacking on tempo runs and strength building runs.  I will work to get more of that in my schedule.

I ran a 3 mile cooldown with Denny and it was good to meet him and get to talk more.  He great job representing the blog with a 5th place finish! Hopefully we will run into each more often in the upcoming Indy races.

Saucony Tangent 3 Miles: 10.00
Comments
From rockness18 on Sat, Aug 15, 2009 at 13:00:06 from 69.183.230.143

Nice run Jim...looks like you placed in your age division as well. Maybe this will help jump start a successful Fall (it'll be nice when heat/humidity goes away)

From Sasha Pachev on Sat, Aug 15, 2009 at 16:57:09 from 192.168.1.1

Jim:

Your 5 K shows that you should be able to run an 8 K on a similar course in a low 31:00. I suspect part of the problem is that you are coming from the background of thinking of an 8 K as a long race. It is a long race when the aerobic fitness is lacking, but it is not the case anymore.

So what I would do is try to get as much running at 6:00 pace in your training as possible. Maybe start with 800s, then extend them to 1200s, then miles, then maybe 2000s, then maybe 2x2 miles, etc. So you will get it into your head that 6:00 is not a mile race pace, it is something you do when you go long. Eventually maybe even get to the point of racing a half in 1:18.

From JimF on Sat, Aug 15, 2009 at 20:56:06 from 98.214.106.95

Sasha, thanks for the advice. I think you are right I am probably too consertive in my training. I have some upcoming races this fall and I will start working on this program and see how it effects my results. Thanks again!

From Jon on Sat, Aug 15, 2009 at 23:25:37 from 66.255.187.114

Nice race, Jim- good job holding off that guy at the end. Don't worry- the heat will be gone soon enough.

From Mark on Mon, Aug 17, 2009 at 21:19:31 from 173.168.88.68

Great improvement over the last time you ran this race! I have that feeling sometimes after a race that I could have pushed harder. Probably something you can get better at the more you race. I'm sure the heat factored in a bit, too.

From jtshad on Tue, Aug 18, 2009 at 12:43:52 from 204.134.132.225

Great race, congrats on finishing strong and showing a big improvement from last year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran this evening right before sunset.  It was still warm (80) and humid but for some reason it didn't feel too bad.  I felt pretty good starting out with no soreness from yesterday's race.  I just ran easy the whole way and kept it in recovery mode.  It was a really nice evening and it felt good to be outside. 

1:13:07 (8:07 avg)

Mizuno Wave Rider 12 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

It was warm (72) and  humid this morning but cloudy so that helped.  I really had a hard time getting going this morning.  Could be from running last night or racing over the weekend but I didn't feel like I could get moving.  I had some work requirements that I had to get to this morning so had to cut the run short.  I am going to try to run this afternoon to make up for it.  I did try to pick it up the last 1.5 miles just to shake out the legs.

47:45 (7:58 avg)

PM: Planned on running but my daughter decided to go out for the soccer team instead of running CC so I practiced soccer with her for about an hour.  More fun than running.

Saucony ProGrid Ride Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.001.000.0014.00

It was warm (72) and very humid this morning.  I felt very sluggish this morning.  It was hard to get the legs moving and I just felt tired.  I ran for a few miles and then did some 1/4 mile pickups just to see if that helped.  It didn't seem to snap me out of it so I just ran easy for a few more miles then added some strides at the end.  I had a couple of nights without normal sleep so hopefully I can get on schedule and maybe that will help.

8m in 62:35 (7:49 avg)

PM:  It was a warm (80) and humid evening.  I ran after dinner and didn't have enough time to really let my food settle so I had some stomach issues for the first couple of miles but then got better.  I took it easy until I started feeling better then gradually picked up the pace after 4 I was feeling pretty good so decided to finish fast and ran the last two at MP.  The last mile was really faster than MP but wanted to keep pushing the pace more like a progression.  Rough start but it ended up being a pretty good run.

6m in 45:36 (7:36 avg)

Saucony Tangent 3 Miles: 8.00Mizuno Wave Rider 12 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

It was warm (71) but very humid (89%) this morning.  I am going hiking in the Smoky Mountains this weekend so I wanted to get my long run in today instead of Sat.  I felt pretty good starting off after the double yesterday.  I still started off very slow and just eased into the run.  I wanted to run the first half easy and then run the second half just a little bit faster.  I went out and back along 300 S.  I went out in 62:26 (8:17) and came back in 59:33 (7:57).  I was surprised how good I felt the last few miles and felt like I could have kept going. 

2:01:59 (8:07 avg)

Saucony ProGrid Ride Miles: 15.00
Comments
From Mark on Wed, Aug 19, 2009 at 10:35:13 from 24.129.132.74

You sure have racked up the miles quickly this week, great job! That's always a good idea to get the long run out of the way before going out of town, hard to know if you'll get much chances to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.501.500.0012.00

Thunderstroms rolling through this morning so had to retreat to the TM.  It was too bad because I just planned an easy run this morning anyway.  I felt pretty good after the longer run yesterday.  Only issue was a little bit of pain/tightness in right hamstring.  Will need to keep an eye on this to try to keep it from getting worse.

7m in 55:52 (7:59 avg)

PM:  I was able to squeeze in a quick run before dark.  It was 78 but the humidity felt lower.  I felt pretty good so planned to do a progression run.  Did the first mile as a warmup and then tired to pick it up each mile.  Here were my splits: 7:53, 7:31, 7:00, 6:49, 6:23.  Pushed the last mile pretty hard but felt good.

5m in 35:40 (7:08 avg)

Saucony Triumph 6 Miles: 7.00Saucony Tangent 3 Miles: 5.00
Comments
From Mark on Fri, Aug 21, 2009 at 10:40:42 from 24.129.132.74

Great progression run, very strong finish! Continuing a very strong week of running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

I was planning p leaving early for a hiking trip to the Smokey Mountains so didn't have much time to run so only got in 3 miles. I will hiking the next 3 days and probably won't get any running in but will be doing a lot of uphill hiking which will be good.

PM:  Soon as we got to the Smokies went hiking and got in a about 5 miles on a nice waterfall trail with about 1000 ft of elevation gain.  Going to Mount LeConte tomorrow.  Around 9 miles.

Saucony ProGrid Ride Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Smoky Mountains:  Hiked Mount LeConte today.  It was very cloudy so not too many good views but was a lot of fun and nice hike.  Did around 10 miles with about 3000ft of elevation gain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Smoky Mountains:  Another day of hiking.  Did about 7 miles today and then had to drive home.  The weather was better today and got some nice sunrise pictures from Mount LeConte. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

It was a great morning for running about 58 and low humidity.  I felt stiff this morning from the hiking.  Probably from using muscles that I normally don't use.  After running a couple of miles I loosened up and actually felt really good.  I thought about doing some faster running today but thought I would let me body get adjusted and try to run some fast stuff tomorrow.  It was really good to get back out and run plus a great day helped.

1:18:05 (7:50 avg)

Saucony ProGrid Ride Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.003.0014.00

Awesome morning for running (56).  I had some trouble getting started this morning.  Just tired and took longer than normal to get going.  My legs also didn't have much energy.  I guess just the trip over the weekend and some bad sleep catching up with me.  Anyway, got better as I went along and then added in 6 x 100m strides towards the end. 

7m in 54:10 (7:45 avg)

PM:  Felt sick to my stomach all day but had planned to go the track this afternoon so thought I would stick to it.  It was warm (81) and pretty humid.  The plan for today was 6 x 800 in 3:00 with 400 recovery.  I did a 1 mile warmup and felt pretty good.  I started the first 800 and felt good.  Came through a little fast in 2:55.  I felt good on the 2nd and 3rd as well but on the 4th I started to get cramps in my stomach so it was a little tough.  I started the 5th 800 but was feeling rough so cut it short to a 400.  Felt better on the recovery so thought I would try a 6th and same thing as soon as I started running faster the cramps came on so cut that one to a 400 as well.  Ran my warmdown and didn't feel much better.  Not sure if it was something I ate or a bug.  Hopefully better tomorrow.  Here are my splits:

1st - 2:55

2nd - 2:57

3rd - 2:58

4th - 3:02

5th (400) - 93

6th (400) - 93

 

Saucony Tangent 3 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.000.0012.08

It was a nice morning (58) but very foggy.  My stomach felt better this morning so wanted to get in a few extra miles.  Because of the fog I had to run some laps in my neighborhood before going out on the roads.  After about 30 minutes the fog started to lift so ran the loop through Fox Cove.  I felt pretty good for the most part but struggled some the last 3 miles.  I was running out of energy.  I didn't eat much yesterday because of the stomach issues so I think I just ran out of fuel.  I was glad to get in the extra miles and hope the stomach problems are finished.

1:37:53 (8:06 avg)

Mizuno Wave Rider 12 Miles: 12.00
Comments
From Barry on Wed, Aug 26, 2009 at 12:24:44 from 67.61.234.251

Jim,

Great running this week! It looks like your fitness is going great. I am thinking you should start doing some speed work. For example 6 to 8 x 100 @ a 6:30 to 7:00 pace. But please remember that this is a suggestion. Have a great day!!!!

From rockness18 on Wed, Aug 26, 2009 at 20:09:29 from 69.183.230.143

Jim, hope the stomach issues get better. Nice to see some variety in your workouts this week- a little speed, a little distance. The cooler weather I'm sure will help in the upcoming months.

From JimF on Fri, Aug 28, 2009 at 10:18:03 from 98.214.106.191

Thanks! I had a couple of bad months this summer so I am trying to get back into a good routine. Adding some mileage and some speed. Both of you continue to push me along by the consistent example that you set.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice morning (63) and a little humid.  I had planned on running a tempo run this morning but after starting out my legs were just lifeless.  I thought maybe after a couple of miles to warmup they would get better but they still felt shot and I decided I would try to get in another run this afternoon to do the tempo or do it tomorrow morning.  The last couple of weeks have been a step up for me in mileage after a couple of off months this summer so I feel like I am still trying to get adjusted.

7m in 56:07 (8:01 avg)

Saucony ProGrid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.003.000.009.00

Good morning (63) and a little humid.  I wanted to run last night to get in a tempo run but one daughter had a soccer game and the other had open house at her school so ran the tempo run this morning.  The plan for today was to ease into the tempo by running a couple of miles at MP then picking up to tempo effort.  I felt better today but I wouldn't call it great.  Still feeling tired.  Today was a day where I could have put off the tempo and just ran easy but I need to push myself more and get in these types of efforts even when I don't feel the best.  I ran 4 miles easy to start with then picked up the pace to MP for 2 miles then the last 3 at tempo.  Here are my splits: 7:06, 7:01, 6:49, 6:47, 6:34.  Turned out to be a pretty good run for not feeling the best.  Need to do more runs like this.

9m in 66:30 (7:23 avg)

Saucony Tangent 3 Miles: 9.00
Comments
From rockness18 on Sat, Aug 29, 2009 at 20:52:01 from 69.183.230.143

Great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

It was a little warmer this morning (67) and humid because I was out later than normal.  I ran out and back on 300 S and didn't realize going out but the wind was blowing pretty good when I turned around to come back.  I felt good this morning and ran easy.  I was really concerntrating on keeping it easy the first part and then wanted to pick it up the last 4 miles.  I ran mostly in the 8:00 to 8:15 range but picked up the last 4 miles and ran the last two at MP.  This was the best I felt finishing a long run in awhile.  Plus this is my highest mileage week in a long time especially on 6 days of running.  Starting to feel like I am getting back on track and making some progress.

2:07:05 (7:57 avg)

Saucony ProGrid Ride Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

It was a beautiful afternoon today with temp around 68, sunny and light wind.  After church I took the girls shopping and they were all resting when we got home so I went out for a run at Southeastway Park.  I felt a little tired from yesterday but just ran easy and enjoyed being outside and running through the woods on such a great day.  While we were shopping I picked up some Nike Frees and plan on giving them a try to see how it is running in them.  After getting back from my run I walked with my wife for a couple of miles in the Frees and they felt pretty good.

 

Acis DS Trainer Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.003.0013.25

Awesome morning for running (52, sunny, light wind).  There was a definite hint of fall in the air.  Today's plan was to do 4 x 3/4 mile at 6:00 pace which would be 4:30 with a 1/4 mile recovery.  I decided to do this run on the roads to see how that would go.  I didn't feel the best this morning.  My legs were tired but wanted to stick with the workout.  I did a two mile workout and then started the repeats.  Here are the splits:

1st - 4:35

2nd - 4:32

3rd - 4:32

4th - 4:29

As usual I always seem to have trouble gettting started and my first one was off pace.  The second I felt pretty good and tired to stay relaxed.  The 3rd one was a little tough.  It was on a slight uphill so I had to push on that one.  By the 4th I was wondering if I was going to complete it but pushed it toward the end and was able to stay on pace.  Turned out to be a pretty good workout on not good legs.  Hope in the coming weeks to repeat this workout and stretch to 6 repeats.

 PM:  It was a beautiful sunny evening with temp of  71 and light winds.  Just wanted to get in some easy miles after the workout this morning.  I felt good starting out and ran faster than normal but it still felt easy.  I wanted to try out my new Nike Frees so ran a 3 mile loop than came back home changed shoes and ran a couple of more.  The Frees felt good but did have a little bit of a burning feel in the ball of my right foot.  Might take awhile to get used to them and I won't run very far in them.

5.25 miles in 39:27 (7:30 avg)

Saucony Tangent 3 Miles: 8.00Mizuno Wave Rider 12 Miles: 3.25Nike Free Miles: 2.00
Comments
From Mark on Mon, Aug 31, 2009 at 12:06:25 from 24.129.132.74

The first repeat is always the hardest for me, too, that must be mostly mental. Looks like we hit about the same mileage for the month. When is your next big race?

From rockness18 on Mon, Aug 31, 2009 at 17:55:43 from 69.183.230.143

Way to gut things through. Start working this type of running into the routine and your times will definitely drop. Nice job!

From JimF on Mon, Aug 31, 2009 at 21:37:12 from 67.173.27.108

Mark, I am just planning on a mixture of races for the fall. I have a 10k, half and I am doing a 13k at Disney World. I am thinking of doing the Philly Marathon in Nov but not sure on that one.

Thanks Dave! I hope so.

From Mark on Thu, Sep 03, 2009 at 09:03:02 from 24.129.132.74

My neighbor has done the 13K at Disney before. Also, one of my running friends, Mike, (http://tattooed.fastrunningblog.com) will be there this year.

From JimF on Fri, Sep 04, 2009 at 08:47:32 from 98.214.107.102

I am looking forward to the 13k. I am doing it mostly for fun. We are going down with the kids for their fall break so not expecting very good results after walking around Disney all day then running a race. It should be fun to run through the park at night though. Maybe I can meet up with Mike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I had to get up early this morning and drive to Huntsville so didn't get to run this morning. After meetings I was able to get out and run around the company headquarters just before dark. It was high 70's with some wind. I didn't feel the best today. I felt a little run down. It could be from the long day or the fast stuff yesterday.  I just ran easy and took it slow.  It will be a busy week so hope to stay on a good schedule.

56:55 (8:07 avg)

Saucony ProGrid Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.508.10

Huntsville, AL:  It was warm (64) and humid this morning after an overnight rain.  I had a early morning meeting so didn't get to run as much as I was hoping. Since I felt tired running last night I didn't expect to feel much better this morning and was right.  I felt about the same as last night just kind of tired and sluggish.  I ran mostly easy but did 8 x hill sprints which was good to get some fast out of the run.  Might have a chance to run tonight depending on how my meetings work out.

Saucony ProGrid Ride Miles: 8.10
Comments
From Mark on Thu, Sep 03, 2009 at 08:58:23 from 24.129.132.74

Seems like you get to Huntsville quite a bit, so you must have favorite running routes picked out. Are there many hills there?

From JimF on Fri, Sep 04, 2009 at 08:45:43 from 98.214.107.102

Yes, I get down here pretty often. The company I work for is based here. There are some good hills in Huntsville but the hotel I normally stay at doesn't have many hills around so I usually just run from there. If I run in the evening I can go to some better places around the town. It is more hilly then Indy though so that helps my training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Huntsville, AL:  It was warm (65) and a little humid this morning.  I felt better today than I have the last couple of days.  I started off easy running the first 4 miles in the 8:15 range then ran the middle 4 mile around 8 and finished the last 4 miles around 7:30.  I felt better as I went along and it was good to be able to finish strong.  I have really been working on finishing my runs faster than I start out.  Many times I have struggled the last few miles of races so I hope this will help my finishes.  Heading home tonight.

1:35:07 (7:56 avg)

Saucony ProGrid Ride Miles: 12.00
Comments
From Jon on Fri, Sep 04, 2009 at 14:54:47 from 198.60.103.104

Increasing the pace on a run is indeed good practice for a race. Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

I didn't get out today until lunch so it was much warmer (78) than normal.  Today I wanted to do a 4 mile tempo run targeted at 6:40 pace.  I was a little stiff starting out. Probably from the 6 hour drive back from Huntsville last night.  I loosened up pretty quickly and did a 3 mile warmup then started the tempo:  Here are the splits:

1st mile - 6:42

2nd -6:37

3rd - 6:32

4th - 6:28

Avg - 6:35

The first mile I strugged a little bit just getting moving and settling into the right pace.  I wanted to pick up the pace as I went and felt good the 2nd and 3rd miles.  I was starting to really feel the effort on the 4th mile but didn't have to push too hard.  I think I could have stretched it to 5 miles if I didn't pick up the pace on the 3rd and 4th miles.  Very happy with the run in the warmer weather and best tempo that I have done in awhile.

58:07 (7:15 avg)

Saucony Tangent 3 Miles: 8.00
Comments
From jtshad on Fri, Sep 04, 2009 at 15:37:31 from 204.134.132.225

Great run, nice tempo (I know you could have stretched another one!).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

It was a really nice morning.  It was around 60 when I started and 66 when I finished with slight wind.  I was tired this morning.  It has been a pretty full week with the travel and I have pushed up the miles the last couple of weeks.  Started off easy and got into my normal groove.  After the turnaround I picked up the pace some but nothing drastic.  My legs were really feeling it the last couple of miles which I think has more to do with just the accumlation of miles over the past couple of weeks.  Hopefully the body will adjust to the higher mileage soon.

2:16:50 (8:03 avg)

Mizuno Wave Rider 12 Miles: 17.00
Comments
From rockness18 on Sat, Sep 05, 2009 at 13:52:47 from 69.183.232.204

Great mileage week...your body will definitely adjust over time.

Race: The Ripple Effect (4 Miles) 00:25:06, Place overall: 11, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.004.007.00

After yesterday's 17 miler I hadn't even planned on running today much less running a race but my wife and daughters were off doing different things and I was left with some free time on my hands.  They had a Sunday night race in town because of labor day tomorrow so I decided to jump in it.  I did a 1.5 mile warmup and my legs felt pretty tired.  It was a little better at the end of the warmup but I didn't know what to expect.  I decided to just go out at around 6:15 pace and see how long I could hold it.  I got off to a good start and here are my splits:

1st - 6:10

2nd - 6:25

3rd - 6:25

4th - 6:04

The second mile was into the wind and had a long gentle rise to it.  My legs were feeling pretty weak so I was concerned I wouldn't be able to hold it.  Around 2.5 miles there were two guys up ahead of me and I noticed that I was gaining on them slowly.  I just focused on them and set out to catch them.  I started feeling a little better around this point as well and felt like I was picking up the pace.  At around 3 miles I caught one of the guys and was gaining on the other one.  The last mile I just started pushing as hard as I could trying to catch the other guy.  I finally caught him at around 3.75 and kept running hard past him so he wouldn't come back on me.  Based on how I finished the last mile I think I might have been able to push the 2nd and 3rd miles harder.  This is around a 1 min PR for me but I have only ran 4 mile races a couple of other times.  I am very happy with the result considering the 17 miler yesterday and that last week was my highest mileage week of the year.

Comments
From Barry on Sun, Sep 06, 2009 at 23:01:32 from 67.60.189.166

WOW, you did awesome! And it looks like you beat your PR by almost a minute, that is awesome.. Then running this right after your seventeen mile run. I think you are in really good shape. Congratulations....

From dutterman on Mon, Sep 07, 2009 at 16:17:21 from 71.114.184.238

Excellent race! Good job Jim.

From Jon on Mon, Sep 07, 2009 at 17:36:02 from 198.60.103.104

Yes, nice job for a spur-of-the-moment race!

From rockness18 on Mon, Sep 07, 2009 at 19:51:41 from 69.183.232.204

Impressive run Jim...great week for you!

From jtshad on Tue, Sep 08, 2009 at 10:12:01 from 204.134.132.225

Great job, way to run strong in a "last minute" race and pull off a PR after a hard long run!

From JimF on Tue, Sep 08, 2009 at 12:28:00 from 68.58.83.8

Thanks everyone! It was a fun race and something I am trying to do more often. Starting to realize that everything don't have to be perfect to get into a race and get some benefit from it.

From Mark on Wed, Sep 09, 2009 at 11:49:03 from 24.129.132.74

Belated congratulations on the race, great push through the last mile. Running on tired legs from 17 miles the day before must not have helped but sure shows what you are made of.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.170.000.000.008.17

It was warm (65) and humid this morning.  I went to Southeastway Park to just do an easy run.  The last three days have been pretty hard running for me so I just wanted to go real easy.  I felt pretty good and just tired to enjoy the nice morning and being in the woods.  There were a couple of XC teams out running this morning at the park and a lot of people out walking which is good to see. Now just going to enjoy the rest of the day with my family.  Happy Labor Day!

68.53 (8:26 avg)

PM:  Went for an easy 15 mile bike ride with a friend.  Rained on us a little bit but a nice ride.

Saucony Triumph 6 Miles: 8.17
Comments
From Robert on Mon, Sep 07, 2009 at 10:51:19 from 70.58.141.71

Yes, great to sit back and enjoy the ride once and a while. By the way, great job on the race yesterday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.520.000.000.5315.05

It was 67 and humid this morning.  I didn't feel very good this morning.  I feel like I am getting a cold or have some kind of sinus issue.  Anyway, starting out my legs felt like they were still asleep and it took me a while to get going.  I mostly just took it easy but did add in 8 x hill sprints at the end.  My legs felt lifeless on these but did them anyway so hopefully it will help.

9.53m in 76:31 (8:01 avg)

PM:  My daughter's soccer game got cancelled so I had some extra time before dinner and got out for a short ease run. Nothing special but felt ok.

5.52m in 42:33 (7:42 avg)

Saucony ProGrid Ride Miles: 15.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.003.708.00

It was foggy and 59 this morning so I went to the track to run.  The plan for today was 5 x 1200 in 4:30 with a 400 recovery.  I felt stiff and tired in the warmup.  I feel a little beat up right now.  Just a few aches and pains in different places.  I assume from the increase in miles and intensity.  After the 2 mile warmup I felt better.  Started the 1200's and knew right from the start that there wasn't much zip in the legs.  Here are the splits:

1st - 4: 31

2nd - 4:28

3rd - 4:28

4th - 4:28

5th - 4:29

I was happy with meeting my goal times for the 1200's and this is one more than I did last week so I guess that is good.  The 4th and 5th were pretty tough.  When I started the 5th one I almost quit after the first 400 but stuck with it and I am glad that I did because I was able to hang on and still meet my goal.  I also felt good with the splits since I fell like I am running on tied legs.  Hopefully when my body adjusts to the increase in mileage I will see the improvement.

62:49 (7:51 avg)

Saucony Tangent 3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Beautiful morning (58, sunny, calm).  This head cold I have had the last few days got worse yesterday and really slept bad last night.  I felt some better after getting up this morning.  I did an easy 8 miles and didn't want to push it too hard so hopefully I can shake this cold.  Going to work today but will try to rest as much as possible and drink lots of fluids.

64:29 (8:04 avg)

Saucony ProGrid Ride Miles: 8.00
Comments
From jtshad on Thu, Sep 10, 2009 at 10:35:30 from 204.134.132.225

Hope you get better, no need pushing it if you are feeling that bad. Isn't it nice when the kids start back to school and bring home all the illnesses for you to fend off?

From JimF on Thu, Sep 10, 2009 at 19:58:37 from 68.58.83.8

Thanks! You got that right. All summer with no problems then the kids go back to school and within 3 weeks I have a cold. I think they are tougher then me though. I don't like being sick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cold was worse today so didn't run.  Hope to shake this thing soon.

Comments
From dutterman on Sat, Sep 12, 2009 at 12:21:47 from 71.114.184.238

Heh. I came down with a cold this week. It was all I could do to run while I was in Bolingbrook. I still raced today, coughing and hacking, and now I am spent. Going to take it easy for a few.

From JimF on Sat, Sep 12, 2009 at 15:28:01 from 67.162.66.226

Sorry to hear that you got sick too. Looks like you did great in the half despite the cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Felt a little better today but still not over this crazy cold.  I did feel good enough to get in an easy 8 miles.  I didn't get out until later because I was trying to rest and it was in the mid 70's by the time I started running.  I felt good running but didn't want to push it I just want to get back to normal and then get back on track.

63:25 (7:56 avg)

Mizuno Wave Rider 12 Miles: 8.00
Comments
From Mark on Sat, Sep 12, 2009 at 23:53:29 from 173.168.88.68

Hopefully this run will help you get over the cold. Not too far or hard, just enough to open everything up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Ran this afternoon and it was warm (75) and sunny.  I feel like I have finally got over the cold.  Almost felt back to 100% but still was hacking some while running.  I felt good and the run seemed easy.  I decided to do some MP miles since I didn't want to run real hard and I was feeling good.  After 3 easy miles I picked it up and ran the next 4 miles between 7:00 and 7:10 pace.  The MP miles felt relaxed and comfortable.  I need to do more of these on some of my longer runs.  Busy week of travel coming up so not sure how the training will go this week.

51:39 (7:22 avg)

Mizuno Wave Rider 12 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Philadelphia: I had a 6:30 flight this morning then meetings all day.  I was able to squeeze in 5 miles on the TM before a dinner meeting.  Felt good running but it was a real long day.  I wish I could have done more but glad that I got something in.  Another busy day tomorrow.

38:58 (7:48 avg)

 

Saucony ProGrid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Philadelphia:  I had early meetings and was wiped out from yesterday so ran in the afternoon today.  It was warm (79) and sunny.  I am staying downtown so had to deal with stop lights for the first mile but then got on the river trail and it was very nice place to run.  I felt pretty good and just crusied along.  There were a lot of people out this afternoon on a great day.  Worked up quite a sweat in the warmer weather.

1:33:59 (7:50 avg)

Saucony ProGrid Ride Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.003.000.0013.00

Philadelphia:  It was a good morning for running.  Cloudy and around 60.  I didn't feel the best this morning just kind of sluggish.  I took it easy and ran back down on the river trail.  Going out there I ran by the Philly Art museum which is the place where Rocky ran up the steps in the movie and then danced around when he got to the top.  They have a statue of Rocky by the side of the museum.  I didn't run up the steps but if I run by there in the morning maybe I will run up the steps for fun. 

7m in 56:36 (8:05 avg)

PM:  I had a little time before a dinner meeting so I got in a few miles on the TM.  I wanted to do something fast since I didn't have much time and I have ran anything fast this week.  I did a 3 mile tempo with one mile at MP as I transitioned into the tempo.  Here are the splits for the tempo: 6:40, 6:35, 6:27.  I didn't feel the best but didn't feel like I was pushing real hard.  Glad to get some faster running in.

6m in 43:40 (7:17 avg)

Saucony ProGrid Ride Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Philadelphia: It was a cool morning (55), windy and light rain.  I did the route down by the river.  I felt pretty good and just ran easy.  It rained harder as I went along but not a total down pour.  Today I did run the steps of the Art museum like Rocky on my way back to the hotel.  Glad to be going home today.

55:01 (7:52 avg)

Saucony ProGrid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.003.308.00

It was a perfect morning for running in IN.  It was 52 with just a slight wind.  I didn't feel the best this morning.  Kind of tired from a long week on the road.  I wanted to do some faster running on planned on running 1-2-3-4-4-3-2-1 minutes with 1/2 the time for recovery at around 6:00 pace.  The first couple of intervals felt pretty rough but seems like the body started responding on the 3rd one and felt much better.  I was able to keep the pace at 6:00 or faster and was starting to really feel it on the last two or three.  Pretty good workout for the day and glad to get some faster running in.  Hope to be able to go long tomorrow.

58:33 (7:18 avg)

Saucony Tangent 3 Miles: 8.00
Comments
From jtshad on Fri, Sep 18, 2009 at 09:39:02 from 204.134.132.225

Nice ladder workout at a great pace!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Another great morning (56) and sunny.  Today I ran what I think is my first 20 miler this year.  Hard to believe it has been that long since I have run this far but after I finished it felt like it had been a long time. I didn't feel the best this morning.  I am still coughing and hacking from the cold last week and has been causing me not to sleep the best.  I crusied along for about the first 14 miles but then started to feel more tired.  The last couple didn't feel good but probably never does on 20 mile runs.  I was glad to get this in but it does show that I really need to work on my endurance if I am going to run a decent marathon this fall.

2:41:28 (8:04 avg)

Mizuno Wave Rider 12 Miles: 20.00
Comments
From jtshad on Sat, Sep 19, 2009 at 11:22:18 from 69.20.183.178

Great run, Jim! Looking good with the training, especially considering your busy schedule (travel a lot!).

Keep it up! Looking forward to meeting you in person in a few weeks. I will send you a private message with my phone number so we can try to coordinate hooking up!

From JimF on Sat, Sep 19, 2009 at 16:13:45 from 68.58.15.250

Thanks! I am looking forward to the Indy marathon as well. It would be great to get together. If you would like to preview the course or anything else just let me know.

From jtshad on Sat, Sep 19, 2009 at 16:21:25 from 69.20.183.178

Thanks for the suggestion, watch out, I will take you up on that offer!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

My daughter was home sick today from school and my wife had meetings so ran on the TM today.  It was a real easy run to shake out the legs after the 20 miler over the weekend.  I had some soreness in the legs but otherwise felt pretty good.  I am still trying to shake this cold I have had for the last couple of weeks.  Felt better today but not completely rid of it.

63:24 (7:56 avg)

Brooks Axiom Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I have still been struggling with this cold.  I got better for a few days and now the last couple of days I have felt bad again. Now it is mostly chest congestion.  I sleep in today hoping to feel better.  I did feel some better today and ran at lunch easy.  It was warm (78) and humid.  I just ran easy because I really want to kick this cold and get to feeling better.  I think my wife is coming down with it now so that is not good.

55:04 (7:52 avg)

Saucony ProGrid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

It was warm (71) and very humid this morning.  Today was the best I have felt health wise in about a week.  I think I am finally about to kick this cold.  Even though I felt better my legs still felt flat and didn't seem to have much energy.  I wanted to run some faster miles so opted for a MP run instead of a harder tempo.  I ran 4 miles then ran the last 5 at MP between 6:52 and 7:10.  I felt ok running the MP but the legs just didn't have much zip in them hopefully as I continue to feel better the legs will come back as well.  I have a one day trip tomorrow so will not be able to run.  I would like to get in a second run today but our schedule is packed so that might not happen either.

9m in 66:20 (7:22 avg)

Mizuno Wave Rider 12 Miles: 9.00
Comments
From jtshad on Thu, Sep 24, 2009 at 08:32:04 from 69.20.183.178

Glad you are feeling better. The pace looks great, especially for your low energy level.

Be safe on your trip.

From JimF on Thu, Sep 24, 2009 at 21:50:02 from 76.125.1.152

Thanks! The faster runs are starting to feel easier. Just hope I can keep consistent on the training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I had a very early flight to Norfolk this morning then meetings all day then I flew back tonight.  It is good not to be gone overnight but no way to get a run in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.509.00

It was 60 and cloudy this morning but didn't start raining until my last 2 miles.  I felt pretty good this morning but didn't want to push too much since I am going to run long tomorrow.  I was a little tired from the long day of travel yesterday and slept in a little bit this morning which helped. 

68:55 (7:40 avg)

Saucony ProGrid Ride Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

It was cloudy, 63 and very humid this morning.  Starting out today I knew it was going to be a tough run because my legs felt tired from the start.  I am not sure what is going on but my legs have just been fried for the last couple of weeks.  I started out real easy to get into it and felt ok through the first 12/13 miles.  After that I was tired and my legs just felt like they had no energy.  I had to push myself the last 5 miles but glad to get another 20 miler in.  Hopefully, I will start to adjust and I can add some MP miles to these longer runs.  It seems I am a long way from that right now.

2:40:31 (8:02 avg)

Mizuno Wave Rider 12 Miles: 20.00
Comments
From Barry on Sat, Sep 26, 2009 at 22:37:16 from 208.98.172.41

WOW, great run today! Do you take ice baths? That really helps with tired legs!

From rockness18 on Sat, Sep 26, 2009 at 23:14:20 from 69.183.232.204

Nice job! It will definitely come back to you. For me, I see a difference by the 3rd 20-miler. You'll be fine.

From JimF on Sun, Sep 27, 2009 at 16:34:31 from 76.125.1.152

Barry, I have done ice baths in the past but haven't on my last two long runs. Good idea and I will give it a try.

Dave, I hope you are right about 3rd time being a charm. I am going to try another 20 next weekend because I want to get to the point where I can add some speed to my long runs.

From Mark on Sun, Sep 27, 2009 at 20:31:39 from 173.168.88.68

Good solid run Jim. Even though you didn't feel great still pushed through it without anything bad happening, that's always good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice fall afternoon (68) and sunny but pretty windy.  I just did a real easy recovery run today.  I thought after the long run yesterday it might help to get out and do a few easy miles today and flush out the legs.  I felt ok but a little stiff.  Not as bad as the week before.  Now off to teach youth group tonight then watch the Colts. 

41:10 (8:14 avg)

Brooks Axiom Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Definitely felt like a fall day this morning.  It was 55 and very windy.  I felt pretty good this morning but was a little tired from staying up and watching the Colts game last night.  Legs still had some stiffness from the long run on Saturday but felt better after a couple of miles.  Ran out and back along 200 S.  Went out with the wind and came back into the wind.  Kept the pace about the same both ways but more effort coming back into the wind. 

1:18:03 (7:49 avg)

Saucony ProGrid Ride Miles: 10.00
Comments
From Jon on Mon, Sep 28, 2009 at 15:02:20 from 138.64.2.76

I've always felt sorry for people on the East Coast, where the evening sporting events (aka Football for me) end so late.

From JimF on Mon, Sep 28, 2009 at 15:28:39 from 76.125.1.152

It is usually close to midnight by the time the game is over. Makes for an early morning. Broncos are off to a good start. Do you think they will make a good run this year? Big question for the Colts is always the playoffs we need to get over the hump and make a deep run this year. Not sure how much longer Manning will be at the top of his game so need to take advantage now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

Really felt like fall this morning.  It was 52, cloudy and very windy.  The wind made it feel colder than it really was.  I planned to do a tempo run this morning.  I wanted to do 5 miles at around 6:40 pace.  I ran a couple of miles to get warmed up and felt ok but legs still felt tired and heavy.  After the 2 mile warmup started the tempo and here are the splits:

1st - 6:42

2nd - 6:35

3rd - 6:30

4th - 6:23

5th - 6:17

Turned out to be a good workout.  I was very happy that I was able to lift the pace each mile and I felt pretty relaxed on all but the last mile.  The last mile was dead back into a head wind so I pushed pretty hard on that one.  So 5 miles in 32:27 for an average of 6:29 per mile.  I ran an 8k race back in Aug and my avg pace was 6:31 so this makes me feel like I am making good progress because it was a great day today with the wind and I definitely didn't run this as hard as a race. 

8m in 56:45 (7:05 avg)

Saucony Tangent 3 Miles: 8.00
Comments
From rockness18 on Wed, Sep 30, 2009 at 20:45:35 from 69.183.232.204

Awesome run! Probably why you felt a little sluggish on Wed.

From JimF on Thu, Oct 01, 2009 at 09:37:06 from 76.125.1.152

Thanks! I think you are right. Many times I under estimate the effects of my workouts and forget that I am not 20 anymore and don't recover as fast.

From Mark on Thu, Oct 01, 2009 at 11:21:41 from 24.129.132.74

Great run Jim! Awesome last mile especially into the wind.

From JimF on Thu, Oct 01, 2009 at 22:00:00 from 76.125.1.152

Thanks Mark! You guys keep pushing me to try to work harder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

It was a great morning for running today (52, calm).  I was slow getting going this morning.  Just felt tired.  I felt ok running but my legs were heavy and still don't feel very fresh.  I also noticed some soreness in my legs the last few miles.  This could be left over from the long run over the weekend.  I guess it is just getting adjusted to the higher mileage recently.  Hopefully, I will get used to it and have some better days.

1:42:59 (7:56 avg)

Mizuno Wave Rider 12 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.5013.00

Had to break out the gloves and long sleeves this morning.  It was 41 but luckily no wind.  I felt pretty good this morning and just did an easy run through Fox Cove neighborhood.  It was a beautiful morning once the sun came up and that made it feel warmer.  I still have some soreness in my left quad.  I need to take "the stick" to it and see if I can work the soreness out of it. 

7m in 54:00 (7:43 avg)

PM:  Went down to Southeastway Park and run around the park through the trails.  I just ran easy but went to the hill and ran 8 x hill sprints towards the end.  I felt pretty good but the hill sprints were tough since I haven't done them in awhile.

6m in 50:48 (8:28 avg)

Saucony Triumph 6 Miles: 6.00Brooks Axiom Miles: 7.00
Comments
From Kory on Thu, Oct 01, 2009 at 15:00:42 from 134.50.201.18

It's awful to think about the cold weather. I had to break the tights out today.

Nice tempo run earlier this week. Your putting in good mileage this week. Hows your family doing?

From JimF on Thu, Oct 01, 2009 at 22:03:34 from 76.125.1.152

Thanks Kory. The family is doing good everyone has recovered from the cold that we passed around. My youngest daughter has one more week of soccer season and my oldest daughter has been practiced for the school play. They sure make life fun and keep us busy. I hope your daughter is doing better. I know that must be tough to have to miss out on her activities. We are still praying for a fast recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

We had some storms move through last night but luckily it had stopped raining this morning.  It felt cool because it was pretty windy but temp was 53.  I felt better this morning but started off real easy running around 8:30 for the first couple of miles then picked up the pace gradually and felt good toward the finish.  Planning a long run tomorrow so didn't want to do to much today. 

1:11:17 (7:56 avg)

Mizuno Wave Rider 12 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.000.000.0018.00

It was cool (52) and windy (20mph) fall day. I slept in longer than I wanted so had to cut my run short so that I could get back for a busy day of family activities. Finally a morning where I felt good. The last couple of weeks my legs have just felt tired running but today it seemed easy which is a good feeling. I started off easy but since I was feeling good started picking up the pace and just gradually picked it up until 15 miles and decided to run the last 3 miles at MP. The last three felt good running around 7:10 pace and ran the last mile in 6:55. The last couple of long runs had me down a little but this helped pick the confidence back up.

2:18:04 (7:40 avg)

Saucony ProGrid Ride Miles: 18.00
Comments
From rockness18 on Sat, Oct 03, 2009 at 15:05:41 from 69.183.232.204

Not only a great run, but you're #1 on the last day of the week on the mileage board (we'll pretend there wasn't a marathon in Utah). Nice week of running!

From JimF on Sat, Oct 03, 2009 at 20:02:38 from 76.125.1.152

Thanks! Glad to get a good week in. I am going to HI in the morning for business so will probably be a down week because of the long flights. Hopefully I can stay close to my schedule.

From Mark on Sat, Oct 03, 2009 at 23:24:00 from 173.168.88.68

Great run! It's always such a relief to get a good run after a series of not the best runs. I'll take that temperature for a run but could do without the wind, oh well can't pick and choose.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Honolulu:  I flew out here yesterday so just took the day off and rested (if you call sitting in a plane for 9 hours resting).  I got up real early this morning and did the standard loop around Diamond Head.  I probably should check out some other routes around the area but it is hard to beat that loop.  I added in several miles behind Diamond Head in a neighborhood that was very hilly so got a good hill workout in.  I felt good starting out but was getting tired about 11 miles.  Could have been from the hills or from the warmer weather (76, humid).  It rained on me for about a mile around the 7 mile mark but that was good since it cooled me down.

Heading down through Waikiki there sure are alot of homeless people.  Seems like is was worse than the last time I was here.  The park at the end of Waikiki was full and they had plastic stretched out between trees for shelter.  I also passed a couple of guys that were here the last time I was here.  They were in the same place.  It is very sad to be in someplace so beautiful and see something like this.  I know this is a complex problem but wish I knew someway to help.  I am involved in a group in Indy that helps with the homeless so know that it is a hard problem to solve.

1:46:01 (8:09 avg)

Mizuno Wave Rider 12 Miles: 13.00
Comments
From jtshad on Tue, Oct 06, 2009 at 12:15:38 from 204.134.132.225

From Waikiki that is a hard loop to beat within having to drive somewhere. There is another run that I looked up once that heads up in the hills behind Waikiki but I never tried it. Check on "running routes" on usatf.org for some ideas.

That is too bad about all the homeless. You see it more in the metro areas, but it is all around (especially somewhere like that where the cost of living is so high).

From JimF on Tue, Oct 06, 2009 at 20:56:51 from 32.177.24.166

Your right. Diamond Head is such an easy area to get to from Waikiki so I haven't explored too much. Plus going out at 3 or 3:30 in the morning it is nice to go with something you know.

It would be tough if you were homeless out here. It would be very hard to get back on your feet with the high cost of living.

Looking forward to Indy marathon and catching up with you then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Honolulu:  Out early again this morning on the Diamond Head loop.  I ran out around Diamond Head then down the back side to Waikiki turned around and ran back.  It was warm (76) and super humid.  I was drentched with sweat when I finished.  I mixed it up some while running.  I ran a few sections around MP pace and then ran a couple of the hills hard.  Nothing structured just running by feel.  Felt pretty good this morning.  There were some nice views of the ocean this morning with the full moon.  Always nice to hear the ocean rolling while running.

1:28:45 (8:04 avg)

Mizuno Wave Rider 12 Miles: 11.00
Comments
From Kory on Tue, Oct 06, 2009 at 16:05:19 from 134.50.201.14

Going from one extreme weather change to another has to be tough. Nice run. I bet the humidity was hard to deal with. That's the part I would hate. Are you out there on business?

From JimF on Tue, Oct 06, 2009 at 21:04:45 from 166.187.130.93

Yes, the weather in Indy right now is ideal for running and is a big change coming out here.

I am out here on business. I come out about 2 or 3 times a year to visit my customer. I always tell everyone that I don't like coming out here but no one believes me. It really is a pain because of the huge time change and don't like being away from the family this long. Luckily I am going back tomorrow on the red-eye so I will be tired but at least home on Thur.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.170.000.000.006.17

Honolulu. I had an early morning Conf call with the East coast so I didn't have much time this morning. I just took it easy but was a little tied this morning from not getting enough sleep. I have been feeling pretty good running lately so hope that continues. Going back home tonight and really looking forward to it.

47:38 (7:44 avg)

Mizuno Wave Rider 12 Miles: 6.17
Comments
From Jon on Thu, Oct 08, 2009 at 11:13:54 from 138.64.2.76

I gotta get a job with you, seeing as you fly to Hawaii every month or so...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.220.000.007.22

Got back from Hawaii yesterday then headed down to KY to run a 200 mile relay with some friends from high school.  Not much sleep the last few days so was tired heading into the event.  We were in the 2nd van so we had a lot of waiting to do before running.  The weather was rainy and cool.  I ran my first leg at around 8:00 pm at night so it was already dark.  I didn't feel the best and I was concerned about going out too hard because we lost one of our team members to injury so I was going to be picking up and extra leg and running 4 legs and a total of around 24 miles.  I went out pretty easy and tired to just run around MP for the first legs.  It was a hilly leg with mostly long rolling hills nothing real steep.  I was able to pass quite a few teams and finished up feeling pretty good.  After the rest of our van finished up their legs we grabbed a bite to eat and headed for some sleep.  We got around 2 to 3 hours of sleep which is pretty good for these events.

Leg 1 - 7.22 in 52:40 (7:17 avg)

Saucony ProGrid Ride Miles: 7.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.0016.5316.53

2nd day of the 200 mile relay.  After not much sleep we got back out for our second legs at around 4 am.  I was the 4th person in our van so had to wait awhile before running.  My second leg was 8.02 miles and didn't know what to expect after not feeling the best yesterday and not getting much rest.  We miss calculated when the running before me would come in plus he ran his leg faster then we expected so when I went down to the exchange point to wait on him he was already there and I had to just through off the clothes and take off without warming up.  It was cool and windy so I just took off kind of easy to get loose.  I started feeling pretty good on this leg so I picked up the pace and ran faster.  There were a lot of rolling hills on this leg too and I just picked it up as I went along.  I felt great on this leg and it felt like I was running easy. 

2nd leg 8.02 miles in 53:58 (6:44 avg)

After everyone finished up there second legs we grabbed a light lunch and rested some.  Because of one of our running dropping out I would be running the 1st and 4th legs of the last van rotation.  This means that I would run then have about an hour and a half then run again.  I was worried about this because I was afraid that I would tighten up for the 2nd time out.  My third leg was short only 4.12 miles but pretty hilly.  After feeling good on the last on I decided to just go out pretty hard on this one and see how I felt.  At this point the lack of sleep and accumulated fatigue start to catch up with you.  I felt stiff and tight starting out but quickly got into a groove and picked up the pace.  I ended up passing a lot of runners on this leg so it helped to keep me pushing hard.  I was amazed when I can in with an average of 6:32 for the 4 miles.

3rd leg 4.12 mile in 26:56 (6:32 avg)

After the last leg quickly got back in the van and drank some Gatorade then tried to keep my legs warm.  At the next exchange I jogged around a little and continued to stretch.  It seemed like no time until I was back out there again for my final leg.  It ended up being about an hour and 10 minutes so I was able to stay pretty loose despite the cool temps.  My last leg was more hilly then the previous so decided to go out a little easier then see how I felt and pick it up from their.  The first couple of miles were hilly then it kind of flattened out.  I started off pretty good but was stiffer than I thought.  I was fighting my legs the whole way on this leg but kept pushing it as I went along.  I went into this leg thinking that if I could hold the pace under 7 I would be doing good.  The miles clicked off pretty good and I pushed it hard on the last mile to finish off all of my legs.  I was very happy to avg 6:45 pace for this leg.

4th leg 4.39 miles in 29:41 (6:45 avg)

This second day gave me a lot of confidence because I ran over 16 miles at an avg pace of around 6:40.  Plus breaking it up this way is seems to be tough especially when you have to go back out so quickly.  It was a lot of fun running the event.  We were not competitive as a team.  We ended up finishing in around 29 hours which is an average pace of 8:42.  We had some newer runners on the team that slowed down the pace but it was a great time and I was very happy with the way that I ran.  Now time to get some rest!!

Saucony Tangent 3 Miles: 16.53
Comments
From jtshad on Mon, Oct 12, 2009 at 12:00:52 from 69.20.183.178

Sounds like you had a good time! Great job on the second day, that is an awesome pace!

I will give you a call on Monday sometime to chat and to get an idea of a plan. Also have a couple of questions for you about good family things to do in the area (zoo, children's museum,???).

From Jon on Tue, Oct 13, 2009 at 20:48:57 from 75.169.146.171

Sounds like fun! What was the name of that relay?

From JimF on Tue, Oct 13, 2009 at 21:58:00 from 67.162.67.114

It was down in Kentucky and called the Bourbon Chase. Kentucky is famous for making Bourbon and they have a trail that you can visit all of the distilleries on. The run pretty much followed that trail. This is the first year that they have ran the race and they had 160 teams. I wasn't too thrilled about the sponsor but it was a beautiful course ran through a lot of horse farms.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

After the relay this weekend and the trip to Hawaii last week I was really behind on sleep so I slept in this morning and ended up running on my lunch hour.  It was nice (55) outside at this time.  I was a little sore and stiff from the relay.  I was definitely not used to that many hills.  Pretty much up and down the whole way.  I didn't have any super big hills on my legs but all of them were nice rollers.  I also had a couple of longer downhills that I hammered pretty good so that may be why I am sore.  After a couple of miles I felt better and just took it easy the whole way.  It was nice to get back out and get the legs moving again.  Now I need to jump back into training mode and really pick it up.

54:54 (7:51 avg)

Saucony ProGrid Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

It was a cool morning (45) with some wind but a nice day for running.  I felt much better this morning.  No more soreness or stiffness in the legs from the relay.  I just took it easy as I want to make sure I recovery from all the weekend activities.  I feel like I have finally caught back up on my sleep.  Hopefully now I can get back into my normal routine.

9m in 1:09:48 (7:46 avg)

PM:  Our church is having a 5k and I put together the course so went out tonight to measure it to make sure it was accurate.  I ran the course then ran a couple of extra miles.  I ran the last 3 miles at around MP. I felt good and it was perfect weather for running (50) and light wind.

5m in 35:56 (7:11 avg)

Brooks Axiom Miles: 5.00Acis DS Trainer Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

It was a cold (42) and windy fall day today.  Didn't seem like we got many of the nice fall days where it is sunny and mid 50's.  I felt pretty good running today and did a mid-long run.  The plan this week is to just run solid miles with no speedwork to get my legs back after the relay on the weekend.  I went out into the wind so it was nice coming back home with the wind at my back.  I picked it up the last few miles but my legs were tired the last 3 miles so had to push a little.

1:39:26 (7:39 avg)

Mizuno Wave Rider 12 Miles: 13.00
Comments
From Kory on Wed, Oct 14, 2009 at 16:58:52 from 134.50.89.55

Nice work. Very good strategy to just recover with easy runs.

I hope things keep getting better for your running.

From jtshad on Thu, Oct 15, 2009 at 07:44:23 from 12.50.234.98

Dang man, don't they have sidewalks here? I was dodging cars for my entire run this morning.

I will call you later today to make plans for tomorrow.

Do you think they have gels at the expo, I was dumb and forgot to pack any!

From JimF on Thu, Oct 15, 2009 at 09:29:50 from 67.162.67.114

Welcome to my world. Not sure where you are at but I can stay on the country roads and there is not much traffic.

They have a small expo at the packet pickup but they should have gels. If not, I can tell you a few places to pick them up. I am very open tomorrow so whatever works best for you is fine with me. Looks like the weather is going to get better but will be pretty cold Sat morning.

From jtshad on Thu, Oct 15, 2009 at 10:05:59 from 12.50.234.98

Cool, thanks for the info. Yeah, the weather is looking better. I have so many clothes options packed it is ridiculous! Right now thinking shorts, short sleeve shirt, sleeves, gloves, headband and maybe a light running vest.

Talk to you later today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another wet, cold morning (43).  This morning I ran with a kid from the neighborhood.  I say kid but he is 19.  He is back in town gettting ready to go on a mission to Brazil.  We just took it easy and talked most of the time so it went by real fast.  I felt pretty good this morning but my legs felt tired. I am planning on going long tomorrow since I have some things to do on Sat.  I hope the weather cooperates.

Saucony ProGrid Ride Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.004.000.000.0020.00

It was cool (40) with some light wind this morning.  I did my long run today because I have a lot going on tomorrow and wanted to make sure I got it in.  I felt kind of flat getting started this morning so just ran easy at first.  After around 5 miles or so I started to get into and felt better.  At 10 miles I was feeling pretty good so decided to pick it up a little as I went along.  I just kept picking up the pace a little bit each mile then on the last 4 miles I up the pace to around MP.  I felt pretty good the last 4 miles running at MP.  This was a good sign if I can run faster at the end of these long runs.  I ended up going the first 10 miles at 7:55 pace and ran the last 10 miles at 7:24 pace. Very happy with this run.

2:33:14 (7:39 avg)

Mizuno Wave Rider 12 Miles: 20.00
Comments
From rockness18 on Fri, Oct 16, 2009 at 11:39:19 from 75.11.50.213

Awesome run! The endurance is really beginning to strengthen.

From jtshad on Fri, Oct 16, 2009 at 20:12:08 from 12.50.234.98

Great run! It was nice meeting you today and thanks again for the hospitality for showing me the course and taking me home. I hope the date night with your wife was great (please tell her thanks and that I am sorry if I made you late...that dang traffic was horrible!).

Thanks again!

From Jon on Fri, Oct 16, 2009 at 22:44:42 from 75.169.147.17

I take it you aren't doing the race there this weekend?

From Mark on Sat, Oct 17, 2009 at 12:43:31 from 173.168.88.68

Great run Jim! It's always an accomplishment to get those 20 milers done and even more so when it is on a weekday.

From JimF on Sat, Oct 17, 2009 at 14:50:13 from 98.214.105.180

Thanks Dave and Mark! Feel like things are starting to come together.

Jeff, it was really good to meet you and send some time with you while you were in town.

Jon, I decided not to run this marathon because I did that relay last weekend and I wasn't sure how I would feel afterward. Just got to be a spectator for Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

This morning I went up to the Indianapolis marathon and saw Jeff start the race.  It was a cool morning (30) with some light wind.  After watching the start and then watching them come through the 5 mile mark I went back to the car and changed into my running clothes.  I did an easy 8 miles after the long run yesterday.  My legs felt suprisingly well today with no stiffness or soreness.  It turned out to be a nice run.  I ran from Fort Harrison park up through a subdivision and ended up on a road I have never been on before.  It was rolling hills with a lot of trees that were changing color.  Very pretty.  After the run I went back to the car, stretched and cooled down then went back over to the race to watch Jeff finish.  I will leave it to him to share the results but it was very nice to meet him and spend some time with him before the race.  As you all probably know from the blog he is a very nice guy.

63:44 (7:58 avg)

Acis DS Trainer Miles: 8.00
Comments
From jtshad on Sat, Oct 17, 2009 at 15:32:27 from 12.50.234.98

Thanks for your hospitality and friendship that you showed my during our time together. I truly was an honor to meet you and I hope that I can return the favor when you come out to visit Yellowstone National Park or to run Poky marathon (hint, hint).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

I had an early morning meeting in Southern Indiana so I had to leave really early so had to run in the afternoon.  It was nice (62) but very windy.  I planned to do a little speedwork today.  The plan was for 1 mile, 3/4 mile, 1/2 mile, 1/4 mile at 6:00 pace with 1/4 mile recovery.  I didn't feel the best warming up.  I had some tightness in my left knee but that got better after a couple of miles.  However, my legs felt tired the whole way and didn't really feel better.  Here are the splits for the intervals:

1m - 5:58

3/4 - 4:29

1/2 - 2:59

1/4 - 1:28

1/2 - 2:56 (added this to make 3miles at 6:00 pace)

I had to push these because I didn't feel the best but was glad to get the workout in.  Did about a 1.5 m cooldown.

9m in 65:38 (7:18 avg)

 

Mizuno Wave Rider 12 Miles: 9.00
Comments
From Mark on Mon, Oct 19, 2009 at 23:25:06 from 173.168.88.68

Great splits Jim! Especially for having tired legs.

From jtshad on Tue, Oct 20, 2009 at 07:02:47 from 12.50.234.98

Have a safe and fun time in WDW!

From JimF on Tue, Oct 20, 2009 at 11:47:21 from 98.214.105.180

Thanks Mark!

Jeff, hope you all enjoyed the rest of your time in Indiana and have a safe trip home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

It was a nice morning (46) with light wind.  We are leaving to go to Disney World this afternoon so I knew I wouldn't be able to get in a long run while we are down there so went ahead and did it today.  It has been only 4 days since I ran my last 20 miler so I was interested to see how I felt.  I decided to just take it easy the whole way and not push it any.  I felt pretty good this morning and just crusied along.  I felt good the whole way and felt like I could have ran faster if I wanted to.  While running I saw a car hit a dog up the road from me.  I ran up to check on it but the dog ran off.  I went to the house but no one was home.  It looked like maybe it broke its leg but it was a big dog and it didn't want me to get close to it.  I felt bad that I couldn't let anyone know what had happened.  I think it will be all right but really needed to go to the vet to get its leg taken care of.

I finally made it official and signed up for the Boston Marathon.  I am really exicted about going.  Know I need to talk my wife into going with me.  She is always concerned about leaving the kids but hopefully we can work it out.  As far as this fall marathon goes, my plans keep getting messed up.  I found out at work yesterday that I am going to have to go back to Hawaii the same week that I had planned on running the Memphis so now that is not going to happen.  I think what I will do now is just run the local Moumential marathon the first week of Nov.  I don't feel like I am really ready to run it but that will probably be my only chance to get  a marathon in this year.  That is another reason I did the long run today because I am about 3 weeks out from that marathon so will have to start taper next week if I am going to do it. 

2:38:32 (7:56 avg)

 

Mizuno Wave Rider 12 Miles: 20.00
Comments
From jtshad on Thu, Oct 22, 2009 at 15:11:34 from 204.134.132.225

Great run, hope you made it safely to Orlando and have a great time with the family.

From rockness18 on Fri, Oct 23, 2009 at 11:31:31 from 75.11.50.213

Based on your last couple long runs, I think you'll be ok. This could be a great time to do a marathon- low expectations, no pressure, and a chance to really learn from the experience.

Sorry about the dog thing. Must have been pretty frustrating...also, great to hear you'll be in Boston. I need to get signed up as well.

btw- had lunch last weekend with the board chairman of World Vision. My uncle serves on that particular board and is very active (I think you've raised $$ for them).

Have a great week and keep up the good work!

From Mark on Fri, Oct 23, 2009 at 22:43:17 from 173.168.88.68

Quite a busy day with a big long run and getting ready to travel and the dog. I hate seeing animals get hurt, hopefully he'll be ok.

Good luck with the marathon. You would do fine on that one because you're training is always solid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Orlando. Got back from Disney late last night so slept in a little bit. It was a warm morning around 70. The person at the front desk told me their was a walking path next to the hotel but it only lasted about a half mile. I guess I should have told her what I was looking for. After that I went on the roads around the park and their was too much traffic so luckily I found a golf course so ran through it.

I just took it real easy. My legs felt tired. Could be from the long run or from walking all day yesterday. Glad to get a run in going to Disney Hollywood studios today.

Saucony Tangent 3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Orlando. Another full day yesterday so quick run this morning before heading back to the park. I felt a little better today but legs still flat. I don't have very high expections for the race tomorrow due to walking around all day before the race. Probably just treat it as a tempo workout.

7:40 avg

Saucony Tangent 3 Miles: 5.00
Comments
From Mark on Fri, Oct 23, 2009 at 22:44:34 from 173.168.88.68

Good luck on the race!

If you run that one like your tempo runs you should do very well.

Race: Tower of Terror 13K (8.08 Miles) 00:51:08, Place overall: 21, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.008.089.58

Short report since it is Midnight. The race started at 10:30 so wasn't sure how I would feel after being at Disney all day. I felt pretty good warming up so decided to go out around 10K pace and see what happened. I was able to stay petty close to pace all the way. Really started to feel it the last mile. The last mile was in the park and had a lot or turns so it was hard to stay on pace. Since it was dark it was hard to see the mile splits on the watch so tomorrow I will see how it went by mile. Overall very happy with the result. Now I need to get some rest before flying home in the morning.

Went back and looked at my splits. Here they are:

6:16, 6:13, 6:18, 6:13, 6:21, 6:21, 6:11, 6:22

Pretty even splits.  Probably could have went a little harder on the 5th and 6th miles.  I had some drop off on the last mile but a lot of that was from all of the turns in the park.

 

Saucony Tangent 3 Miles: 9.58
Comments
From Kory on Sun, Oct 25, 2009 at 00:48:35 from 134.50.201.10

Nice Job! I'm glad the legs held up after a busy day.

From Bec on Sun, Oct 25, 2009 at 00:51:45 from 67.177.35.60

What an awesome race!! I hope you had fun at that one. That is a race I wouldn't mind doing!

From Mark on Sun, Oct 25, 2009 at 09:16:30 from 173.168.88.68

Awesome race Jim! Those Disney races are fun but aren't the easiest. Enjoy the rest of your stay. Also, you must have beaten your 10K PR by the time you reached the 10K mark.

From jtshad on Sun, Oct 25, 2009 at 09:32:04 from 69.20.183.178

Great job on the awesome pace at the race. Sounds like you are having fun.

Safe travels home!

From Jon on Sun, Oct 25, 2009 at 11:34:37 from 75.169.149.3

Cool race. Never heard of a 10:30 pm race before.

From Brent on Sun, Oct 25, 2009 at 15:11:05 from 76.8.201.223

Tower of Terror? Sounds like a scary race, how must runners were lost and never heard from againg? Kidding?

Nice race, great pace.

Stay Kool, B of BS Rools out

From JimF on Sun, Oct 25, 2009 at 20:26:42 from 68.58.93.202

Thanks everyone. It was really an exciting race.

Mark you are right I would have easily beaten my 10K PR. I was hoping they would have a 10k split but they didn't so I will have to go after that one later.

From rockness18 on Fri, Oct 30, 2009 at 13:17:47 from 75.11.50.213

Somehow I missed this- great run! You are looking really good with the fitness/running right now. Keep up the good work!

From Christi on Sat, Oct 31, 2009 at 14:47:27 from 174.98.97.173

Cool! Never heard of this Disney race, sounds fun. Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Back in Indiana and was greeted with a cool (40) fall morning.  I felt pretty good this morning but a little tight/stiff from the race and travel yesterday.  We had a great vacation but it is always good to be home.  I just took it easy this morning.  I was excited coming out to the Disney race and am looking forward to upcoming half and full marathons.

1:10:35 (7:51 avg)

Mizuno Wave Rider 12 Miles: 9.00
Comments
From jtshad on Mon, Oct 26, 2009 at 15:38:44 from 204.134.132.225

Welcome home. Are you running the Monumental Marathon?

From JimF on Tue, Oct 27, 2009 at 13:57:29 from 68.58.93.202

Jeff, I am going to run the half at the Monumental and then run the Huntsville marathon again in Dec. I have went back and forth on plans but finally got it all straight. I have a friend that will be running Huntsville with me. It is his first marathon so I was trying to coordinate my schedule with his. I think it will be good to get a few more long runs under my belt and see how the half goes.

From SUSHIL on Tue, Oct 27, 2009 at 17:18:08 from 129.6.123.130

Hi Jim,

Thanks for your kind comments. I am excited about qualifying for Boston. Only a couple of months ago my goal was to finish Marine Corps in 4:20-4:30, but I did train pretty hard for it and it paid off. From what I see, you are an excellent runner ( Way out of my league!). Good luck to you, and perhaps we will meet in Boston next year.

Sushil

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.253.000.000.7514.00

Nice day for running (50) with some light rain.  I went to Southeastway Park and ran 3 loops around the park through the woods then ran 8 x hill sprints.  I felt tired this morning so just ran easy until the hill sprints.  I think the hills actually helped wake my legs up since I felt better after that.  It was nice to get in the woods and enjoy the scenery with all the leaves changing colors.

8m in 68:09 (8:31 avg)

 PM:  It was raining outside so I stayed in and ran on the treadmill.  I did a couple of miles easy then did 3 miles at MP followed by a 1 mile warmdown.  I felt ok but the legs were heavy.  This is my first time on the treadmill in awhile and I missed being able to be outside.  I am not looking forward to winter. 

I did finally get my marathon plans straight for this fall.  I am going to run the half marathon here in Indy on 11/7 then run the Huntsville marathon again on 12/12.  I like having a few more weeks to get ready plus being able to use the half to test my fitness.

45:07 (7:32 avg)

Saucony Triumph 6 Miles: 8.00Mizuno Wave Rider 12 Miles: 6.00
Comments
From rockness18 on Wed, Oct 28, 2009 at 18:14:53 from 75.11.50.213

sounds like a good plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

It was a damp but nice morning for running around 50 with light wind.  It was really dark this morning with the clouds so ran a few miles around the neighborhood before heading out on the streets.  I didn't feel the best this morning.  Just tired so I ran easy the whole way.  I did pick up the pace a little as I went along but nothing hard at all.  I was glad to get a little longer run in this morning.  I have been trying to get in one med-long run in every week.  I think it was helped my endurance combining that with a normal long run.

1:42:10 (7:52 avg)

Mizuno Wave Rider 12 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.000.000.0011.00

It was a nice day for running (55) but very windy.  Today I planned on doing 8 miles at MP.  I felt good on the warmup and thought it would be a good run.  I was having to hold back on the warmup to keep from going too fast so that was a good sign.  I planned to run aroun 7:10 pace for the MP but just wanted to run relaxed and comfortable.  After the warmup I started the MP miles and it felt real good.  I didn't feel like I was pressing at all.  The miles into the wind were a little slower but just tried to keep the same effort.  Here are the splits for the MP miles:

7:03, 7:07, 7:04, 6:59, 6:52, 6:58, 6:53, 6:47

Real happy with the run and feel like I am starting to make some progress.

1:19:06 (7:11 avg)

Acis DS Trainer Miles: 11.00
Comments
From jtshad on Thu, Oct 29, 2009 at 14:37:09 from 204.134.132.225

Great run, looking good for the 1/2 at Monumental!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Unseasonably warm morning today (64) but was also very windy.  Just an easy run this morning after the MP run yesterday.  I felt sluggish this morning and just had a hard time getting going.  I was glad to get back home and get out of the wind.  This has been a pretty good week of training and hopefully can finish it off tomorrow with a long run.  Supposed to have some rain moving through so I hope it is done by tomorrow.

1:12:38 (8:04 avg)

Mizuno Wave Rider 12 Miles: 9.00
Comments
From jtshad on Fri, Oct 30, 2009 at 15:13:06 from 204.134.132.225

Nice mileage this week...and nice new pic!

From JimF on Fri, Oct 30, 2009 at 16:49:14 from 68.58.93.202

Thanks! I am trying to take it up a notch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

This morning I went and worked a 5k that our church does to raise money for our inner city kids program.  I didn't get back to the house until around 11 so had some lunch and decided to run later in the day since my wife and daughters are helping with a Fall Festival at the church. 

It warmed up a little this afternoon but only about 50 and it was very windy with gusts up to 25 mph.  Starting off I felt real good and had to hold back from going out too fast.  Settled into a nice pace and tired to keep it steady most of the way.  The wind was really tough.  It felt like it was beating on me all the time.  Just didn't feel like I ever got a break from it.  Not sure if it was the wind or the accumulation of miles this week but I could really feel it in the legs starting around 16 miles.  I didn't slow down any after this.  I actually picked up the pace some but legs just felt really beat.  I was glad to get this one in and felt good about the pace.

2:50:33 (7:45 avg)

Mizuno Wave Rider 12 Miles: 22.00
Comments
From rockness18 on Sat, Oct 31, 2009 at 20:05:43 from 75.11.50.213

Great finish to both a strong week and month...you've even topped the mileage board on a Saturday!

From JimF on Sat, Oct 31, 2009 at 22:08:22 from 68.58.93.202

Thanks Dave! After looking more closely I think it is my highest monthly mileage and probably my highest weekly on 6 days of running.

I don't think I told you but I registered for Boston last week. I got the airline tickets and hotel so I am committed. I thought that you said you were going to run again next year. Is that right? If so, it would great to get together.

From Mark on Sun, Nov 01, 2009 at 14:27:08 from 173.168.88.68

Awesome 22 miler! I haven't done one of those yet. Great pace to hold up in the wind for that long.

From rockness18 on Sun, Nov 01, 2009 at 20:08:39 from 75.11.50.213

Jim,

Alright...I've being going back and forth on Boston, but you've inspired me to sign up this week. Yes...let's definitely make a point of meeting up that weekend.

From JimF on Mon, Nov 02, 2009 at 10:37:47 from 68.58.81.102

Thanks Mark! I am really trying to improve my endurance. I always seem drop off in the marathon.

Dave, that is great that you are going to run Boston. I am really exicted about running and we will definitely have to setup a time/place to meet up while we are there. Maybe we can meet up for dinner or something. I am going to be bringing my wife with me but the kids are not coming which they are not happy about. They would love a reason to come to Boston and be able to miss a few days of school.

From rockness18 on Mon, Nov 02, 2009 at 21:01:34 from 75.11.50.213

Sounds good...look forward to arranging something as we getting closer to Spring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Enjoyed the day off yesterday and had some good time with the family.  I did get out and walk a couple of miles with the family so that was good after the long run on Sat.  It was cool (38) this morning but the wind was down so that made it feel really nice.  I felt good this morning.  Probably the best I have felt on a Monday after a long run.  I just took it easy and wanted to make sure that I recover before pushing it again. I am running the half marathon this weekend so will run normal the first part of the week then do a mini-taper for the race. 

1:19:30 (7:57 avg)

Mizuno Wave Rider 12 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.003.000.5013.00

Woke up last night sick at my stomach and then couldn't sleep so was tired this morning.  I felt pretty good running but just took it easy and then added in 6 x strides at the end.  Stomach felt better after running so hopefully just something I ate and not a bug.  If I continue to feel better I will try to add a run this afternoon.

7m in 53:45 (7:41 avg)

PM:  Stomach still feeling a little quezy but wanted to get out and do a few tempo miles to shake the legs out.  I felt flat starting out and did a couple of mile warmup then did 3 miles at tempo pace.  The goal was to run around 6:30:  Here were the splits:

1st - 6:31

2nd - 6:27

3rd - 6:28

The first mile didn't feel very good but I felt better as I went along.  Hopefully I will feel better tomorrow and be ready to race on Sat.

6m in 42:30 (7:05 avg)

Saucony ProGrid Ride Miles: 7.00Acis DS Trainer Miles: 6.00
Comments
From Jon on Tue, Nov 03, 2009 at 22:18:34 from 66.255.187.100

Looks like a nice workout. Good luck this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

It was pretty good morning for running (39, light wind).  I felt better today but my legs still seem sluggish.  Hopefully just running easy today will help. I seemed to feel better as I went along.  I had some pain in my right foot toward the end so need to keep an eye on that. 

63:35 (7:50 avg)

Mizuno Wave Rider 12 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Cool morning (37) with some wind.  I am going to do a mini-taper for this Sat half marathon so I will just run short and easy today and tomorrow.  I have been feeling a little beat up this week for some reason.  I had been feeling great the last couple of weeks but the last few days just had several aches and pains that came up.  I still felt flat this morning getting going but felt better as I went along.  I am hoping that a couple of easy days will snap me out of the way I am feeling.  On a positive note my foot felt better today and I didn't really notice it at all.  I will see how tomorrow goes and then decide how I am going to run the race this weekend.  The main purpose of the race is a tune up for the marathon in Dec but I would still like to run a decent time to build some confidence.

39:20 (7:52 avg)

Saucony ProGrid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

It was cold (29) this morning with a light wind.  I decided to stick with the mini-taper for the race tomorrow so just ran 4m today easy.  I added some strides at race pace.  I still feel sluggish running so not sure what to expect.  Maybe its just from cutting back here at the end of the week. 

The plan for tomorrow is to go out at PR pace and see how I feel then take it from there.  If I feel good I will continue to push.  If not, I might back off and do it as a long MP run.  The weather looks good so I hope everything comes together for a good race.  They ended up with about 5500 runners so it will be a nice size race.  They have a pretty even split between the half and the full. 

31:20 (7:50 avg)

Mizuno Wave Rider 12 Miles: 4.00
Race: Monumental Half Marathon (13.1 Miles) 01:25:58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.0013.100.0016.35

Ran a new PR of 1:25:58 at the Monumental Half today.   It was a good day for running temperature wise but it was very windy (around 20mph) and that would come back to get me toward the end. 

I got down to the race early and ran about a 1.5 mile warmup with a few strides.  I felt pretty good warming up but still a little flat on the strides.  I really felt that I had a shot at 1:25 so I decided to go out at 6:30 pace and see how I felt.  I was hoping to get to mile 9 on pace and either hang on or push it depending on how I felt.  The race got off to a good start.  There were many people that started too close to the front for their pace so I had to work my way through them.  Even with that the first mile was good and right on pace.  I set my Garmin to do auto laps every mile so I didn't get the splits at the race mile markers.  My Garmin had the race as 13.37 so it was way off from the mile splits.  After the first mile I was able to settle into a comfortable 6:30 pace.  I had to watch myself because a couple of times I was getting a little quick and had to ease it back.  I was hitting the race mile markers consistently at 6:30 pace and by mile 8 I was about 15 seconds ahead of 6:30 pace.  One cool thing is they had a timing mat at 10k and I went through their in around 40:10 which is a new PR for me in the 10k.  I guess I need to run a 10k soon and see what I could do.  During this stretch we were supposed to be running downwind but it felt like it was swirling off the buildings and would sometimes be in our face.  I knew when we made the turn back to the city we would be running around 3 miles dead into the wind on a very wide city street with little protection from the wind.  This was my concern going into the race and I was hoping that I could just hold my pace during this stretch.  As we made the turn and headed back to town the wind hit me coming out of the curve and stood me up.  I knew then that I would have my work cut out for me to stay on pace.  I tried lifting my effort which kept me on pace for a little while.  I was passing some people during this stretch so that felt good but I was slowly droping off of my pace.  I continued to try to push it but ended up losing around 15 seconds per mile over this 4 mile stretch into the wind.  Even though I didn't hit my goal I felt good about the effort.  I passed alot of people during this stretch and only got passed by one other runner and that was in the last 50 meters by a young guy who I couldn't hold off in the sprint. 

Here are my splits from the Garmin but they are off because of the distance difference but at least shows that I stayed fairly consistent throughout the race. 

6:20, 6:22, 6:17, 6:27, 6:25, 6:26, 6:25, 6:28, 6:25, 6:26, 6:37, 6:37, 6:16

This gives me some confidence because this is 2:47 faster than I ran in the same race last year in better conditions.  Also, I am starting to believe that I really have a shot at a 3 hour marathon.  I am not quiet there yet but feel like I am starting to get closer. 

Saucony Tangent 3 Miles: 16.35
Comments
From Burt on Sat, Nov 07, 2009 at 18:57:59 from 98.177.216.165

Very nice Jim. Keep up the good work.

From Barry on Sat, Nov 07, 2009 at 19:05:28 from 72.24.220.35

WOW, you did awesome, Congratulations !!!! Even with wind blowing around 20 MPH. Let me know what the secret to your success is.. LOL

From jtshad on Sat, Nov 07, 2009 at 19:33:55 from 69.20.183.178

Congrats on the PR and strong race (even for being long, that is awesome). Wind can really sap you of your pacing, so good job.

Looking great for Huntsville!

From rockness18 on Sun, Nov 08, 2009 at 20:25:37 from 75.11.50.213

You just keep getting faster! Great work and I'm really interested in seeing how fast your next marathon is.

From JimF on Sun, Nov 08, 2009 at 21:19:58 from 98.214.105.180

Thanks guys! I appreciate the kind words. You guys have helped me to push myself harder this year and it is starting to pay off.

From Jon on Thu, Nov 19, 2009 at 22:43:23 from 75.169.139.70

I'm a bit late... but a huge congrats on a new PR.

From Mark on Tue, Dec 08, 2009 at 10:27:23 from 24.129.132.74

Great job on the race!

I can't believe I missed this one (that was around the time I was feeling sorry for myself about my injury which turned out to not be too bad). It's really a good feeling when you see some dividends for all the daily routine runs. Your races always inspire because they are often one step ahead of where I am at.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I felt pretty good today after the race yesterday.   It was an absolutely beautiful day today (69) and sunny.  I just wanted to get a few miles in to enjoy the great day and flush the legs out a little.  I did have some tightness in my right hamstring from the race but hopefully a couple of more easy days and I will be good to go.  I have 3 more weeks of training before I start tapering for the marathon so I want to try to make these weeks count and make that final push for the marathon.  Hopefully the work schedule will cooperate.

31:24 (7:51 avg)

Brooks Axiom Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Super morning for running today (48, light wind).  I started off tight and stiff so went real easy.  After a couple of easy miles I loosened up and felt better but still just crusied along this morning.  I feel like I came out of the half in pretty good shape so hope to get back into the training groove quickly.

Rough day for the Colts yesterday but at least they got the win.  Unless they turn things around from the way they played the last two weeks they will get smoked by the Pats next weekend.

63:18 (7:55 avg)

Saucony ProGrid Ride Miles: 8.00
Comments
From Kory on Tue, Nov 10, 2009 at 22:01:27 from 24.116.159.75

Colts are hot... very good discipline

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I missed running this morning because of work commitments and wasn't able to get out until around 8 tonight.  I didn't want to run on the TM and I didn't trust going out on the roads when it was so dark so I ran around our neighborhood 6 times.  It was a boring run but I was glad to get something in today.  If I miss the morning run it is very hard to get in a decent run.  Hopefully I will have better luck tomorrow.  I did feel good running and the weather was nice.

46:50 (7:49 avg)

Mizuno Wave Rider 12 #2 Miles: 6.00
Comments
From Kory on Tue, Nov 10, 2009 at 22:06:44 from 24.116.159.75

Way to get out and enjoy some miles. Your recovering nicely.

From JimF on Wed, Nov 11, 2009 at 10:59:09 from 98.214.105.180

Thanks! I have been feeling pretty good. I hope I can hold it together for one more month until the marathon. Is all of your family well now?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

It was a cool morning (39) and the wind was blowing so that made it feel colder.  I felt pretty good this morning after running late last night.  I wanted to do a longer than normal run today and add some MP miles at the end.  I started off easy and felt good the first few miles.  After about 3 miles I started picking up the pace gradually until I got to MP around mile 5.  At mile 7 my Garmin battery died so I had to run the rest of the way by feel.  I am not sure what pace I stayed at but just tried to keep the same pace the rest of the way.  I would have liked to know the splits just to see how I finished off the run but it was a good effort so I guess that is all that matters.

 

Saucony ProGrid Ride Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.508.00

I had some early meetings today so didn't run until after work.  It was a nice day, mid 50's, sunny and light wind.  Starting off I felt sluggish but started getting my legs back after a couple of miles.  I just took it easy most of the way but added 6 x strides at the end.  This has been a busy week with the kids activities and work so thankful to get a run in today.

61:25 (7:41 avg)

Acis DS Trainer Miles: 8.00
Comments
From Kory on Thu, Nov 12, 2009 at 22:47:23 from 24.116.159.75

Great job squeezing in a run. Sometimes life can get too busy for fitness. I guess we take each day as it comes.

Nice work.

From JimF on Fri, Nov 13, 2009 at 10:12:09 from 98.214.105.180

Thanks Kory. Your right life can get busy and I just always pray that I am able to keep my priorities right. My girls seem to be growing up so fast and I want to make sure that I do as much as I can with them. It is always a tough balancing act to keep everything going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

It was cool this morning (33) with some light wind.  It ended up being cooler than I thought because I didn't dress warm enough and was cold the whole way.  Ran out and back down 300S.  I felt good this morning but just ran easy.  Trying not to push it too hard this week as I transition from the half marathon back into my last few weeks for marathon training.  I am planning on a long run tomorrow so didn't want to overdo it today so I can get the most out of the run tomorrow.  This is turning out to be an OK week but has been very busy so thankful to be able to get out ever day.  Both of my daughter's are in school plays this weekend so they have been having a lot of extra practices this week.  Lots of running back and forth plus helping with homework, etc.  They have 5 performances in 5 days so I will have lots of entertainment over the next few days.

1:10:17 (7:48 avg)

Mizuno Wave Rider 12 #2 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Great morning for running.  It was mid-40's but windy.  I am 4 weeks from the marathon so want to get a couple of more long runs in and today planned on going 22.  When I started out I didn't feel the best so thought I might be in for a struggle but even though I didn't feel great I was able to cruise along pretty good.  I started off easy and then at the turn around I started picking up the pace on the way back.  I ran the last 5 miles at 7:30 or faster.  Another thing that I wanted to do today was try to get used to taking Gels for the race.  I planned on taking 3 to see how my stomach reacted.  No problem on the first one.  The second one my stomach got a little quezy and the third was even worse.  It might have been because I just got up and ran this morning and didn't have any food in my stomach.  Anyway, I don't think it will be a problem with the race but I am always on the edge of getting sick with Gels.

2:50:55 (7:46 avg)

Mizuno Wave Rider 12 Miles: 22.00
Comments
From jtshad on Sat, Nov 14, 2009 at 13:46:15 from 69.20.183.178

Great training run, way to pick it up for the last 5 miles! Looking good for Huntsville.

From rockness18 on Sat, Nov 14, 2009 at 16:35:49 from 75.42.154.155

Another great week of training! I agree with Jeff.

From jtshad on Mon, Nov 16, 2009 at 15:31:09 from 204.134.132.225

Good thing you guys registered for Boston, it closed on Nov. 13 to general registration. You did register, didn't you?

From JimF on Mon, Nov 16, 2009 at 20:00:46 from 68.58.159.98

Yes, I registered. I'm glad I did I can't believe that it sold out this early.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I stayed up late last night watching the Colts-Patroits game.  Wow that was a really crazy game and I can't believe that the Colts won. I think Bill gave us an early Christmas present with his decision to go for it on 4th down.  After the game I was pretty hyped up so had a hard time going to sleep.  I decided to get some extra sleep this morning and run after work.

It was cool (44) and very windy this afternoon.  I felt really good when I started which is encouraging after the long run on Sat.  It seems like the body is adjusting to the long runs since I am recovering faster.  I just ran easy the whole way.  It did seem to get a lot colder when it got dark and I wish I would have worn gloves because my hands were freezing.  

60:50 (7:36 avg)

Saucony Ride (Blue) Miles: 8.00
Comments
From Kory on Wed, Nov 18, 2009 at 14:48:37 from 134.50.89.55

I was so glad to see Patriots lose. I think Tom Brady is given too much cushion in the league. I do like the Colts and the character of Peyton Manning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

We had probably my least favorite type of weather today (cool, raining and windy) so I stayed inside on the TM.  I wanted to do some faster running today on the track so I only ran 6 miles this morning and will try to get to the track this afternoon.  I felt good running this morning and just took it easy so I will be fresh for the faster stuff this afternoon.

6m in 46:40 (7:47 avg)

 PM:  The day didn't work out the way I planned.  First of all I got crazy busy at work and then I only had a short window to get a run in before my daughter had a play tonight.  It was pouring rain at this time so back on the TM.  Since I didn't have much time I did a one mile warmup and then 4 x 3/4 miles @ 6:00 pace with a 1/4 recover.  I felt good during the intervals and could have pushed it faster but that is as fast as my TM will go.  Not a bad run for just squeezing something in but I would have liked to do more.

5m in 35:45 (7:09 avg)

Mizuno Wave Rider 12 Miles: 5.00Brooks Axiom Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

When I got out this morning it had stopped raining but was cool (42). I felt tight and sluggish this morning when I started. It took me about 3 or 4 miles to feel like I was loosened up and running normal.  About 2 miles into the run it started to rain really hard which made it feel a lot colder.  I thought about going back to the house and finish on the TM but it stopped raining soon and I started to warm back up.  I just took it easy the rest of the way and ended the run feeling pretty good.  I am traveling to DC this afternoon so not sure if I will get another run in today or not.

9m in 1:11:41 (7:58 avg)

Saucony ProGrid Ride Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.3510.000.000.0014.35

Fairfax, VA: It was 55, misty rain and windy this morning. I had a hard time getting up and going this morning but once I started moving I felt better. I planned to do 10 miles at MP today and thought it would be a good simulation for the marathon because of the rolling hills up here. I started off with 4 miles easy and then got into the MP miles. I felt pretty good running the MP miles but had to push it some because of the wind and hills. My legs didn't feel the best this morning. I just seemed to be lacking energy. It was a good run and I was glad to get a longer MP run in especially with some hills. Here are the MP splits: 7:02, 7:02, 6:55, 7:05, 6:56, 6:55, 6:54, 7:04, 7:01, 6:52.

1:45:10 (7:20 avg)

Acis DS Trainer Miles: 14.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

My flight got delayed last night so I ended up getting in late so was dragging this morning.  It was 42, with some wind.  I felt better after I got out and got going.  Nothing special today just taking it easy after the MP run yesterday.  I did add 6 x strides at the end.  Hoping for good weather tomorrow for another long run.

1:10:48 (7:52 avg)

Saucony Ride (Blue) Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.594.000.000.0021.59

Great morning for running (42, calm).  Three weeks until the Huntsville marathon so this is my last 20 miler.  Today I ran out to a loop that has some decent hills and I ran that loop 3 times to get a long run in with more hills to prepare for Huntsville.  Got started early and was sluggish getting going.  I felt like I was running good but I was really slow starting out.  After a few miles I finally got to feeling a little better.  I still just took it easy to around 10 miles because of the way I was feeling.  After 10 I started to pick up the pace and I ran faster each mile from then to the finish.  I ran the last 8 miles all under 7:25 and the last 4 between 7:15 and 7:00.  For starting off kind of bad it turned out to be a good run and I felt pretty good afterward.  My plan is to try to get a pretty good week in this coming week, run med-long next Sat and then do a two week taper for the marathon.  I also need to start figuring out what my plan should be for the race pace wise.  Now off to paint a dining room and put up the outside Christmas lights since it is going to be such a nice day.

2:46:00 (7:41 avg)

Mizuno Wave Rider 12 Miles: 21.59
Comments
From jtshad on Sat, Nov 21, 2009 at 11:23:48 from 69.20.183.178

Great run! Aw, Christmas lights...my least favorite thing to do. I still need to get to ours, hope we have good weather next weekend!

From rockness18 on Sat, Nov 21, 2009 at 15:42:45 from 75.42.154.155

Solid finish to another strong week! Your'e looking really good for the marathon.

From JimF on Sun, Nov 22, 2009 at 16:49:30 from 67.173.26.121

Thanks!

Jeff, I am not a fan of Christmas lights either but since we are going out of town on Thanksgiving I am glad to have them finished.

Dave, hope you are right about the marathon. I am starting to get to that nervous point where I hope nothing goes wrong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.000.000.0014.15

Nice morning for running (44, calm).  Somehow this week I strained a muscle in my left hamstring.  It bothered me all day Sunday.  I stretched it out good Sunday night and it felt better this morning.  It was tender when I started running but actually felt a lot better after I got warmed up.  I felt good running this morning.  After the long run on Sat it seems the legs recovered nicely.  I planned on just running easy this morning because of the hamstring issue and recovery from the long run.  A few times during the run I had to catch myself and slow down because I was naturally pushing the pace.  Seems like a good sign after the long run.  I want to get one more solid week of training in then start the taper.  Thanksgiving holidays will make that a little tough since we are going out of town to visit family.

8m in 61:40 (7:43 avg)

PM:  I was able to squeeze in a few more miles after work.  It was nice out (50, calm).  I felt really good and just ran by how I felt.  I wasn't really pushing or holding back just running what felt comfortable and trying not to look at the watch.  I felt like I picked it up as I went along and was a good run.

6.15m in 46:32 (7:34 avg)

Brooks Axiom Miles: 6.15Mizuno Wave Rider 12 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Another nice morning (48, light wind).  Today I was planning on doing a tempo run but after warming up for a couple of miles I knew that it wouldn't be a good day so decided to just take it easy and see what tomorrow feels like.  I have been experimenting with running doubles and I don't think my body is used to it yet.  Yesterday I felt great but today I felt sluggish.  Maybe on my next training cycle I can run more doubles and get used to it.

1:12:52 (8:06 avg)

Acis DS Trainer Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.000.000.0014.00

It was rainy, cool (45) and very windy this morning.  It looked like that rain was going to stop so I started out and got about a 1/4 of a mile into the run and it started raining again.  I didn't want to be out in the cool, windy weather and get wet.  Always seems a lot colder when it is wet.  I went back in and decided to run on the TM.  I would have perferred to go outside.  Anyway, wanted to do a MP run today so started off with some easy miles to warmup then got into the MP miles.  I ran 10 MP miles between 7:10 and 6:53 with most closer to 7:00.  I didn't feel the best today.  My legs were just heavy and a couple of times in the run I thought about cutting it short but I hung in to get in the 10 MP miles I was hoping for.  Now we are packing up and heading to KY to see the family for Thanksgiving.  That will make it more difficult to stay on schedule so I was glad to get today's run in.

1:41:55 (7:09 avg)

Saucony Ride (Blue) Miles: 14.00
Comments
From Mark on Thu, Nov 26, 2009 at 22:32:09 from 173.168.88.68

Great run today. Have a happy Thanksgiving!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Somerset, KY:  Visited family all day yesterday so didn't get a chance to run.  Ran this afternoon.  It was mid 40's and pretty windy.  I felt good and ran easy.  I did add a few miles at MP toward the end.  It was a hilly route so was glad to get in some hill training.  Hoping I will be able to go longer tomorrow.

7:30 avg

Mizuno Wave Rider 12 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Somerset, Ky:  It was a cool morning (mid-30's) but sunny and it warmed up quickly.  I ran on a very hilly route that was pretty much up and down the whole way.  Most of the hills were long but not too steep.  This was a good training run for Huntsville.  I felt good starting out but tried to run easy and relaxed.  I wasn't sure how I would do on the hills plus it was pretty windy and I ended up running the last 6 miles dead into a head wind.  I felt good the whole way and was glad to get this one down since we were visiting family and it is always hard to get a long run in while visiting.  Now it is tapering the next two weeks for the marathon.  

2:22:24 (7:54 avg)

Acis DS Trainer Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Honolulu, HI:  Traveled out here today and ran after I got in.  I was pretty tired so just ran a few easy miles.  I felt good and hopefully will get a better run in the morning.  Tired and ready to get some sleep now.

39:30 (7:54 avg)

Saucony ProGrid Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Honolulu, HI:  It was warm (74) and humid this morning.  I don't get to say that too often in Dec.  I had a hard time getting going this morning.  I'm not sure if it was from all of the travel yesterday or what.  I got out about 3:30 this morning but there was a beautiful full moon that helped light the way.  I wanted to do some tempo miles today so I decided on 4 miles at around 6:30 pace.  I went on my usual route around Diamond Head.  I started off with a 3 mile warmup and then did the 4 miles at tempo.  Here are the splits:

1st - 6:31

2nd - 6:43 (up the hill at Diamond Head)

3rd - 6:21 (down the hill at Diamond Head)

4th - 6:29

Start out on the tempo I felt rough and a couple of times I felt like shutting it down but I am glad I kept going.  It wasn't the best run but at least I hit my target and finished it.  Hopefully I will feel back to normal tomorrow.

58:53 ( 7:22 avg)

Acis DS Trainer Miles: 8.00
Comments
From jtshad on Tue, Dec 01, 2009 at 12:06:28 from 204.134.132.225

Nice running, great pace and nice route...keep it up. Looking good for Rocket City! Travel safely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Honolulu, HI: I was up late last night at a customer dinner and had early morning meetings so I didn't run until the evening.  It was high 70's and windy a beautiful day.  I felt good and ran easy most to the way.  I did the loop up around Diamond Head to get in some hill work. As I was coming back around Diamond Head the sun was setting over the ocean which was beautiful.  I have another customer dinner tonight so will probably be another late night.  With the time change I am struggling to stay awake during these dinners.  Last night I didn't get finished eatting dinner until around 3 am EST.  The body is definitely not used to that. 

1:09:22 (7:45 avg)

Saucony ProGrid Ride Miles: 10.00
Comments
From jtshad on Thu, Dec 03, 2009 at 15:16:46 from 204.134.132.225

Let see, sunsets in Hawaii while the company pays for dinner then you run around Diamond Head...I think I will go back to bed, you need to just stay up after all! ;-)

From Kory on Thu, Dec 03, 2009 at 16:49:11 from 24.116.159.75

Not fair. I'll trade the 70 degrees for the 3 degrees here. Have a great time and enjoy yourself.

From JimF on Fri, Dec 04, 2009 at 15:42:36 from 166.129.234.108

It's a rough job but someone has to do it! Truthfully, I will be really glad to get back to cold Indiana.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.180.000.000.006.18

Honolulu, HI:  I was out late again last night and early meetings today so ran in the afternoon.  I didn't have much time before a dinner meeting but was able to get in an easy 6 miles.  I had wanted to do something faster but my legs just felt flat.  I am not sure if it is from being messed up this week on travel or just effects of tapering.  Today I ran along the canel and then up backside of Diamond Head.  It was around 78 degrees and felt very humid.

 

Acis DS Trainer Miles: 6.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

Honolulu, HI:  I was able to get out early this morning.  It was nice (low 70's) with not much wind.  I ran up around Diamond Head again today.  I started off with a couple of easy miles and then I did 4 x 3:00 at around 6:00 pace.  Two of these were done up the hill at Diamond Head.  I wanted to do some hills at a fast pace.  After that I added 4 x strides toward the end.  I didn't feel great today but better than yesterday.  I fly back tonight and I'm really looking forward to it.  It has been a long week on the road.

53:38 (7:40 avg)

Mizuno Wave Rider 12 Miles: 7.00
Comments
From rockness18 on Sat, Dec 05, 2009 at 10:35:08 from 75.43.130.59

Way to keep at it while travelling.

From JimF on Sun, Dec 06, 2009 at 19:52:36 from 76.125.2.230

Thanks! Just one short trip this week and I am done traveling for the year. Looking forward to the break. Looks like you are on the feeling better and getting some runs in. Hope you continue to get better. Already looking forward to Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I traveled back from Hawaii last night on the red eye.  I got maybe an hour or two of sleep then when I got home I went straight to a family Christmas get together.  After that I was beat and decided to run tomorrow so I could get some sleep.  Good to be back home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

It was cool (35) and windy.  A big change from HI.  Today I wanted to do my last longer run before really tapering down next week.  Also, I wanted to add in some MP miles toward the end.  I felt pretty good today and ran easy for the first 7 miles.  After that I picked it up to around MP of 7:00.  Here are the splits: 7:00, 6:59, 6:53, 6:55, 6:57.  Probably a little fast but it felt good and relaxed.  I will probably do some faster running on Tues but the rest of the week will be short and easy.  Now just hoping for some good weather next Sat.  I have a quick trip to Philly this week then a couple of days at home before heading out for the marathon.

 1:28:40 (7:22 avg)

Mizuno Wave Rider 12 #2 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

It snowed overnight and the roads didn't look very good for running in the dark with traffic so I ran inside on the TM.  Just an easy day today.  I took it real easy and felt good the whole way.  I had to leave for Philly today and will be coming back home tomorrow.  I will continue to taper down this week for the marathon on Sat. Right now the weather is saying rain and low 40's.  That doesn't sound too good to me so hopefully the rain will hold off.

40:28 (8:05 avg)

Brooks Axiom Miles: 5.00
Comments
From Kory on Mon, Dec 07, 2009 at 16:22:26 from 134.50.89.55

You've had a busy week and not much rest. My advice for you is to take some naps if you can before Saturday and extra sleep. This will help refresh you for Saturday. I hope you have the race of your life, and I will be praying for you. Also HAVE FUN!

From JimF on Mon, Dec 07, 2009 at 20:24:24 from 71.242.126.98

Kory, thanks for the good advice. I definitely feel like I need to catch up on my sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Philadelphia, it was cool 35 with light wind. Today was my last shake out run before the marathon. I did 3 miles easy and then 3 miles at MP. I felt pretty good this morning and the MP miles were relaxed. It was hard to track pace because me Garmin kept bouncing around because I was running downtown with a lot of tall buildings. I am going back home tonight and hopefully rest up the next couple of days before heading to Huntsville.

45:42 (7:37 avg)

Mizuno Wave Rider 12 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

A big front was moving through Indy this morning so we had 20 mph winds gusting to 40 mph.  I didn't think it would do much good going out and battling the wind so I ran easy on the TM. I felt good and continue to cut the miles back during the taper.  My plan is to rest tomorrow then do a short run on Friday before driving down to Huntsville.  The weather for Huntsville on Sat is still calling for rain and temps in the 40's.  The temp looks good but I hope the rain holds off.

39:40 (7:56 avg)

Brooks Axiom Miles: 5.00
Comments
From jtshad on Wed, Dec 09, 2009 at 11:15:30 from 204.134.132.225

Good luck on Saturday, I hope the weather holds off and is good for the race.

From JimF on Thu, Dec 10, 2009 at 10:26:54 from 76.125.2.230

Thanks! Hope things come together. Still trying to decide what pace I should shoot for.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

The wind chill was 5 this morning so I didn't feel like bundling up to go run an easy 4 miles plus didn't want to risk falling on ice the day before my marathon so stayed inside on the TM.  I felt good and ran easy.  I added some strides in at the end to loosen up the legs.  I think it is hard to tell how you are going to feel for a marathon based on an easy 4 mile run the day before.  I guess it is just wait and see.  The forecast for Huntsville looks better.  The rain might hold off until after the race but the wind will be picking up so that's not good but better than cold rain.

As far as my goals for the race.  I worst case I would like to run a PR but I think I am capable of running under 3:10.  Part of me says that is very close to sub 3 but I think if I go out on sub 3 pace I will end up crashing.  I think at this point it would be best to go out and run a solid race to improve my PR then hopefully build on that for a sub 3 attempt next year.  I just didn't get the training to the level I needed this year to make a serious attempt at sub 3.  A lot of this will depend on the weather and how I feel tomorrow. I just hope I can run smart and enjoy the results of the training.

32:08 (8:02 avg)

Mizuno Wave Rider 12 Miles: 4.00
Comments
From rockness18 on Fri, Dec 11, 2009 at 18:55:28 from 75.43.130.59

Your training has been solid, your races well improved, and you seem in great position to shatter a pr...good luck tomorrow! I'm eager to see how you do.

Race: Rocket City Marathon (26.2 Miles) 03:06:33, Place overall: 65, Place in age division: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

First off it was a PR by over 11 minutes so I am very happy with the result.  The weather was pretty good.  It was around 38 at the start but the wind was picking up.  The wind turned out to be a factor as a lot of areas were exposed especially going out.  I ended up running a very even race.  It was the best finish that I have ever had in a marathon. I passed a lot of people coming in and I didn't get passed by anyone after the half way mark.  I felt like I started off with a good pace and just tried to stay patient on the first half and especially in the wind.  At around 18 miles I was feeling good and thought I might actually be able to increase my pace but those miles ended up being about the same as my earlier miles.  Around mile 24 I got a bad cramp in my left calf and I was worried that it might be a big problem.  I slowed down some and tired to relax it and it got better.  I was able to slowly increase the pace again and got back on pace for miles 25 and 26.  This is not a big marathon so it was spaced out very quickly and that made the wind tougher since it was hard to get into a group that could work together.  I found one guy that I worked with for a couple of miles but then he dropped back.  Deep down I thought that I might be able to go under 3:05 today but with the wind it just wasn't going to happen.  I am very happy that I ran under 3:10 because that is the open qualifing standard for Boston so now I don't have to use my age handicap to get in and that is a good feeling.  This got me one step closer to the sub 3 goal but I still have some work to do.  At least now it is in sight.  Here are my splits for the race:

 

1 - 7:13

2 - 7:04

3 -7:02

4 -7:05

5 - 7:01

6 - 7:06

7, 8 - 14:14

9 - 7:08

10 - 7:07

11 - 6:56

12, 13 - 14:08

14 - 7:14 (very windy)

15 - 7:10 (very windy)

16 - 7:09 (uphill)

17 - 7:08 (uphill)

18 - 6:54 (downhill)

19 - 7:03

20 - 7:10

21 - 7:11

22 - 7:07

23 - 7:12

24 - 7:21 (cramp in calf, thought I was in big trouble but it worked out)

25 - 7:11

26 - 7:07

 

Now I have to get in the car and drive back to Indy.  I'm guessing I will be very stiff by the time I get there.

 

Saucony Tangent 3 Miles: 26.20
Comments
From Mark on Sat, Dec 12, 2009 at 14:27:42 from 173.64.192.27

Awesome job Jim! You ran a very even race and really held it together. Cramps can be very scary when doing so well, glad it didn't blow up on you, it sounds like the relaxing really helped. You've made a really big leap and now have sub-3 in striking distance.

From rockness18 on Sat, Dec 12, 2009 at 14:40:08 from 75.43.130.59

Jim, fantastic race! Your splits are unbelievably even- showing great discipline and control. You earned this one after a very steady year of running and increased training over the past couple of months. Enjoy your rest and I look forward to logging miles together in preparation for Boston.

From jtshad on Sat, Dec 12, 2009 at 20:55:43 from 69.20.183.178

Congrats on the big PR and awesome pacing. Your training and approach to this race really paid off. You would have easily got the 3:05 but for the wind! Sub-3:00 is just out there wait for you. Fantastic once again and safe driving back to Indy.

From Walter on Sun, Dec 13, 2009 at 02:48:25 from 24.10.169.110

I think the best marathoning you can do is to finish the same pace as your first few miles. Keep up the good work.

From Barry on Sun, Dec 13, 2009 at 09:23:41 from 216.83.73.55

Wow, a PR by 11 minutes that is awesome! Now this is just a suggestion, but take some time off and let your body heal, because it will do you a lot of good later on when start training again. I promise.....

From Snoqualmie on Sun, Dec 13, 2009 at 16:26:48 from 24.18.192.33

Your splits are so consistent! That is one of my goals in the marathon. Great job.

From JimF on Sun, Dec 13, 2009 at 17:07:26 from 76.125.2.230

Thanks everyone! All of you have have pushed me to train harder and shoot for bigger goals this year. I really appreciate all of the support! This is the first marathon that I feel like I actually raced. All the others have been just surviving the last few miles. This time I felt like I was pushing for the time and trying to improve my position down the stretch. That made it a lot more fun. Now take a few days off and then start getting ready for Boston!

From JimF on Sun, Dec 13, 2009 at 18:03:24 from 76.125.2.230

Barry, I was looking at the results and Dan Bruner from Pocatello won my age group with a time of 2:48. Not sure if you know him but it was a great run.

From Jon on Sun, Dec 13, 2009 at 23:19:31 from 75.169.136.120

Go Jim! Congrats on a big PR. Well deserved.

From josse on Sat, Dec 19, 2009 at 11:11:23 from 75.216.99.16

Congrats on a huge PR!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I got out and walked a couple of miles with my wife to loosen the legs up some.  I didn't feel too bad.  The legs were a little sore but better then my other marathons.  I am still going to take a few days off and recover before getting back into it.  

 I did take some time to reflect on the race yesterday and some things that I learned.  First, I did a much better job of staying fueled for this race.  In the past I have gotten a little sick taking Gels but this time I didn't take any Gatorade during the race and took three gels and it didn't bother my stomach at all.  Must be the combination of Gatorade and Gels that caused the problems in the past.  Secondly, I think running several shorter races leading up to the marathon really helped me.  The last half marathon that I ran gave me a good indication of my fitness and really helped me establish realistic goals for this race.  In the past I have not raced as much and I think it hurt me on getting the right pace established that I could maintain all the way to the finish.  It was my 4th marathon so I guess I am still learning and sometimes it takes me awhile to figure these things out.  

Comments
From Jon on Fri, Dec 18, 2009 at 00:05:40 from 75.169.150.6

Sounds like you're coming to some good conclusions, which can only help in teh future.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

After 4 days off after the marathon I thought I would get back out again today and see how I felt.  I have been feeling good and came out of the marathon in pretty good shape.  It was cold today with a wind chill of around 18.  Today was the first day I had to wear tights.  That is good for Indiana.  I started off easy and felt good.  The legs seemed to be in good shape but I did have some pain in my right hamstring.  It was nothing that effected my running but was just noticeable.  I am planning on running again tomorrow then take a couple of more days off while we visit the family over the weekend for Christmas.  Next week I plan on going back to running everyday.

39:20 (7:52 avg)

Mizuno Wave Rider 12 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

It was a nice day today around 33 but very little wind.  I just did another easy 5 miles as I continue to recover from the marathon.  I felt really good today and the right hamstring was much better.  It was one of those days where I felt like I could have pushed it but thought I should stay smart and keep it easy for awhile.  Now I am heading to Kentucky for the weekend to have Christmas with my family so planning on taking the next couple of days off then sort of back to normal next week.

38:15 (7:37 avg)

Mizuno Wave Rider 12 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Back home from a weekend visiting the family.  This morning my wife went out early to finish up some Christmas shopping so I ran on the TM so I could be home with the girls.  I just ran easy but felt good after the weekend off.  I feel like I have recovered nicely from the marathon and I'm ready to get back into the training mode.  This week will be tough because of Christmas but I will try to get in a normal week of running.  Next week I hope to be back to more normal mileage.

47:10 (7:52 avg)

Brooks Axiom Miles: 6.00
Comments
From rockness18 on Tue, Dec 22, 2009 at 19:26:14 from 75.43.130.59

Good to hear!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Today we went to Cincinnati to see the Nutcraker and do some Christmas shopping so I didn't have much time to run.  I was glad to get a few miles in today.  I felt good and ran easy.  I wanted to try to get a full week this week to get back in the swing of things after the marathon.  I should be able to get the next couple of days in but will not run on Christmas so it should be close to a full week of running.  Had a great time today with the family and glad to be able to have some time off to enjoy the Christmas break with the girls.

38:30 (7:42 avg)

Mizuno Wave Rider 12 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

It was warmer today (35) but windy so it felt quite a bit colder.  I ran out and back on 300S.  It was into the wind going out so was cold but had the wind to my back coming back and felt much better.  I felt good today and again just took it easy.  I ran faster coming back with the wind but nothing hard.  Since the marathon I have gained almost 5 lbs.  Not running very much and way to much food and sweets.  Hopefully, I can make it through New Year's without picking up any more then get back to normal after the first of the year.  

53:55 (7:42 avg)

Saucony ProGrid Ride Miles: 7.00
Comments
From jtshad on Wed, Dec 23, 2009 at 16:51:09 from 204.134.132.225

Eat, Santa, eat! LOL

From JimF on Thu, Dec 24, 2009 at 11:38:31 from 68.46.210.172

That's funny! If I don't slow down I might start looking like Santa.

I hope you and your family have a great Christmas!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

It was mild this morning (36) but still windy.  I ran out and back again on 300S so into the wind out and with the wind back.  I felt good again today and picked up the pace as I went along.  I don't plan on running tomorrow but hope to go a little longer on Sat.  Starting to feel like I am getting back into the routine.

60:25 (7:33 avg)

Brooks Axiom Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Enjoyed a great Christmas yesterday with the family.  I fell truly blessed.  

It was 32 and very windy today.  I thought the wind would make it feel pretty cold so I dressed warm and think I ended up overdressing.  I ran easy and felt good.  The day off yesterday probably helped that.  I think I am now ready to get back into the training mode so next week I will try to get back to a normal schedule.  I have some time off next week so I will probably have some family activities to work around and hopefully the weather will cooperate.  I feel really lucky compared to many around the country that have a lot of snow to deal with.

1:15:55 (7:36 avg)

Saucony Ride (Blue) Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

We got about 4 inches of snow last night and the roads were in rough shape so I stayed in on the TM today.  Just to break up the boredom I added 3 MP miles at the end of the run.  I felt kind of sluggish today.  It might be from my horrible diet the last week. I love Christmas time but I need to do a better job of watching what I eat during this time.  I hope to be able to get outside tomorrow when they get the roads cleared.

59:15 (7:25 avg)

Saucony Tangent 3 Miles: 8.00
Comments
From Jon on Tue, Dec 29, 2009 at 01:56:20 from 174.19.199.72

I hear you on the whole "watch what you eat" thing this time of year...

From JimF on Wed, Dec 30, 2009 at 18:19:04 from 68.58.83.229

I figure I will just go out with a bang and start back on a healthy diet after New Year's. At least enjoy a few more snacks during the football games.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

It warmed up some today (28) but the sun was out so that melted a lot of the snow.  I just ran easy today down 300S and back.  It was into the wind going out so felt a little cold but felt good coming back.  I had some pain in my right calf which came out of nowhere and hurt for about a mile then got better.  Not sure what that was about but since it got better the last half hopefully it is not a problem.  I hope the snow stays away the rest of the week. I really want to be able to go outside instead of the treadmill.

68:48 (7:39 avg)

Mizuno Wave Rider 12 Miles: 9.00
Comments
From Kory on Tue, Dec 29, 2009 at 18:21:30 from 24.117.156.156

Thanks Jim, I do have to say that hills are not the funnest things to run. I guess i am still learning how to run them. When is your next race?

From JimF on Tue, Dec 29, 2009 at 21:45:40 from 68.58.83.229

Kory, I will do some low key races in town this winter but my next big race will be Boston. This is my first time and I am pretty excited. How about you? What are your plans for 2010?

From Mark on Tue, Dec 29, 2009 at 23:02:29 from 173.168.88.68

I hate those freakish pains that just pop up, but fortunately they usually go away quickly and hopefully stay away. Hope you get a little bit warmer weather soon.

From JimF on Wed, Dec 30, 2009 at 18:17:39 from 68.58.83.229

Mark, felt fine today so like you said some weird pain that luckily went away quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

It was 32 today with some wind.  I am already tired of the wind this winter and we have a long way to go.  I just ran easy today.  I felt good.  No problems today so the pain I had yesterday must have been a random cramp or something.  I ran after eating a big lunch so felt kind of bloated the whole way.  Too much Sushi.

54:33 (7:48 avg)

Mizuno Wave Rider 12 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

It was a little warmer today (34) and not as windy but there was a misty rain/snow.  I have been trying to run some faster stuff since I feel like I have finally built a base to train off of so I ran the last 4 miles today at MP.  I felt good and it didn't feel like I was pushing.  The last 4 miles was around 7:00 pace and it was into the wind.  Starting to feel like I am back in the swing of training.  Hope to go a little longer tomorrow.

 Looking back on the year of running.  Here are the highlights:

- New marathon PR of 3:06:33.  Knocked over 11 minutes off last year's time.

- New half marathon PR of 1:25:58.  About 2 1/2 minutes faster than last year.

- 5k PR of 18:59.  Only ran the one 5k and it was early in the spring.

- 2643 miles this year. About 100 more than last year.

- The biggest blessing was that I stayed injury free all year.

I would like to thank everyone on the blog that has helped me this year will there comments and advice.  The biggest benefit is just seeing the dedication that you all put in and gives me a great example to follow.  I hope everyone has a great and blessed New Year!

58:46 (7:20 avg)

Mizuno Wave Rider 12 Miles: 8.00
Comments
From Barry on Thu, Dec 31, 2009 at 14:17:09 from 216.83.73.55

Sounds like you are doing awesome. Happy New Year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2265.35189.72112.4076.492643.96
Saucony Triumph 6 Miles: 474.92Saucony Ride Miles: 131.25Saucony Tangent 3 Miles: 452.40Acis DS Trainer Miles: 22.25Mizuno Wave Rider 12 Miles: 751.76Saucony ProGrid Ride Miles: 505.12Nike Free Miles: 2.00Brooks Axiom Miles: 65.15Acis DS Trainer Miles: 97.53Mizuno Wave Rider 12 #2 Miles: 71.00Saucony Ride (Blue) Miles: 41.00
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