Random Inspirational Quote

AM - easy 4 mi. in 30:54 around the hood with my dawg. 

30 degrees, but the roads are clear.  Me and Indy decided to go run in the snow around the trail in our neighborhood's park, though.  

Happy New Year everybody.  Today is my 32nd birthday!  Its the first birthday I've had in about 15 years that I have not been hungover :) 

PM - easy 4 mi. on the treadmill - 34:20

PM Treadmill: 8 mi. buildup to MP for 6 thru 7.5. MP = 9.1 mph at 1% grade. 8 mph most of the way.

 8 mi. - 58:40.  30 minutes of strength stuff: lots of legs and core.  I usually get about 20 sets of exercises in.  

PM treadmill intervals at gym:

7 mi. in 47:40,

with 12x0.25mi. - 10x@11mph (~1:21/0.25mi.), 2x@11.5mph (~1:18/0.25mi.) with 0.15 mi. rec. jogs at 7mph-8mph.  Hopefully, these repeats' pace can be my 5k pace this spring.

It has been in the single digits temp. here.  I'm a wuss, I know. :)

Off - long run tomorrow: Grandview Course, 2 laps

AM Long Run, 15 degrees starting off this morning, up to about 25 degrees by the end, I think.

8 mi. solo at about 7:20 avg. pace - from house over to Tom's (start of our group Grandview Run), joined up with the group there for the Grandview loop.  There were 5 of us today with 3 that ran about 7:05 pace for the 15k. 

Turned out to be a fairly even effort run:

17.35 mi. total - 2:04:58 (7:14/mi.)

Good first long run of the marathon training cycle. :)

Its great that there are several group runs going on now with roughly equivalent paces to run with.

Tomorrow morning - 10 mi. with a faster group that "says" the pace will be at about 6:50-7:00 :)

We'll see if they stick to that...  These guys are very good runners

AM group run: the pace was as advertised on Facebook, even with the fast guys.  10.2 miles - 1:10:18 (according to another guys watch).  I didn't wear a watch this morning since I woke about 20 minutes before the run with 10 minutes drive to get there :) 

It was encouraging to run this pace after a long run day yesterday.  Under 7 minute pace felt easy/conversational today... :)

Plus - these guys are incredible resources: One of the guys is an IM guy (3 total) who is my age with a sub 10 hr Louisville IM under his belt, another is the winner of the CR run series from last year and an exceptional tri guy also, and the last is a 2:30 marathon / sub 15:00 5k guy.  

PM: Easy 2 - 15:47

35 degrees this evening.  PM group gun around Grandview.  4 of us today - good pace for everybody, picked up for last 2.3 miles to about MP - the effort was difficult to climb up Sawmill at this pce.  6 x strides - approx. 100 m

9.3 mi. - 1:03:22

PM - 6 miles recovery - super slow

PM treadmill intervals:

Yasso 800s: 1.5 mi. WU, 10x0.5 mi. @ 10.6 mph (5:40/mi.), with 0.25 mi. rec. @ 8mph, CD 

2:50 marathon is the goal for April 7.  10x800 in 2:50 was achieved today = happy runner :)

9 mi. total - 58:50

AM Long Run: 55 degrees today and partly cloudy

20 miles - 2:43:43 - easy pace, a little painful when I got hungry at the end of the run, but a good first 20 mile LSD for the cycle...

Helping TD a scholastic chess tournament all day today with my dad in Lexington.  Got in a moderate effort for 2 miles in the PM on UK's campus after we were done.  2nd mile was at about MP.

2 mi. - 14:02

PM easy 4 on the treadmill with 10 minutes of corework

PM 1 Treadmill Run at gym: 

1 mi. WU - 8mph,

3x1mi. buildups (0.25 mi. @ 10.0mph, 0.25 mi. @ 10.2 mph, 0.25 mi. @ 10.4 mph, 0.25 mi. @ 10.6) with 0.25 mi. rec. jog (8mph),

2x0.25 mi. @11.0 mph,

recovery and then finish with 1 mi. MP - 9.2 mph

8 mi. - 53:00

20 minutes of core work - all abs and back.  More screaming meat heads tonight :(  

PM 2 Treadmill Run - 4 mi. easy after dinner - 34:20

PM1 - TM at Seymour Fit:

8mph the whole way with increasing the incline:

1.5 WU,

3x 0.25mi@4%, 0.25mi@5%, 0.25mi.@6%, w/ 0.25mi. rec.

CD

Louisville 50k trail run is pretty hilly, I hear.  The winning time from last year was 4:46 (over 9min./mi.)   :)

PM treadmill run at Seymour Fit: 9mi. @ 7-7.5mph for 20 min., 7.5-8.5 mph for 40 min. easy CD for 8 min.

9 mi. - 67:43

PM T.M. workout:

WU,

2mi.@10k - 10mph, 0.5mi.rec.MP - 9.2mph,

1 mi.@5k - 10.3mph, 0.5mi. Rec.,

0.5mi.@2mi. - 11mph, 0.25mi.rec.,

0.25 mi.@1mi. - 12mph up to 12.5mph,

CD 

8mi. total - 54:15

Was going to do some trail running this morning and saw this low key trail race close to home.  

Pretty tame on the elevation profile, but muddy and apparently confusing to a lot of the runners.  A bunch of the front pack in front of me and behind me apparently missed a turn and ran longer.  There's was one guy about 30 seconds ahead of me at 2 miles and I never saw him again after a fork that was marked diverged.  

Oh, well - I would've been second anyway. :)  decent effort - the pace was under 7's with a fair amount of climbing and technical portion through the mud to contend with.

AM: WU - jogging/drills ,5.2 trail race - 35:15, CD - jogging

PM: 3.35 jog w/ indy - 25:53

PM2: 7 mi. easy - 54:47

PM Treadmill Recovery day: 8 mi. start at 7.5mph for a mile then up to 8mph and increase every couple miles.  End with last 2.37 at 9.3 mph (~goal MP for me this spring - 6:27/mi.)

8.37 mi. - 60:00

20 minutes of ab work after.  Really want to be strong in the core area for this trail 50k coming up.

Its in the single digits here in IN.  Brrrr

PM 10k workout - TM @ TLAC (gym):

7.35 mi. - WU, 2x2mi. @ 10mph, 0.5 mi. @ 8mph rec., CD

strength / circuit - core and legs for 30 minutes,

2.65 mi w/ 1 mi. MP to finish up

10mi. total - 68 min.

PM treadmill - recovery miles @ TLAC between 7.5mph and 8.5mph, 1% grade with some strides @ 12.4 mph (max TM speed :(  )

12 mi. - 1:29:45

PM treadmill @ TLAC:

2 mi. WU,

4 X 0.25mi. - 1:15,1:14,1:13,1:12 w/ 0.25 mi. rec.,

4 mi. MP - 9.3 mph

9mi. total - 59:40

Switching it up this weekend with a 1 mi. and 800m time trial on Saturday afternoon.

long run afterward...

PM easy 8mi. on the treadmill at TLAC, buildup to mile pace for a 0.25 mi pickup @ 12mph, and 15-20 min. core exercises after

8mi. - 58:45     --  1 mi. and 800m time trials on Saturday

PM outside 20 deg. - easy 2.55 mi. w/ 4 x pickups - 20:30,

PM treadmill after dinner - easy 1.5 mi. to get the blood flowing and get a good stretch -13min.

Great group workout this afternoon at the Northside track in Columbus:

4 runners in attendance: Nathan, Micheal, Matt, and I running, and Jeff, the local race organizer and friend, brought out his big finish line clock and set it up on a table at the lap mark and timed us - thanks, Jeff! :)

WU - jogging and some pickups

1 mi. time trial - 5:15 (70/74/82/88) -- Too fast for first half and I paid the price in the second half - 5:00 was the goal - 75 splits for the first 2 x 400m would've got me there I think.  Horrible pain in lungs after finishing - from the shock of the cold air I guess?

jogging to recover from the mile and then jogged the 800m time trial that was planned - was a little disappointed with missing that... 800m - 2:51, some jogging at recovery pace after that (it that long for my lungs to quit burning! :( ) 

400m time trial - 61.1 - slower start, but really got it going on the last 200m - hit top speed for the first time in a while

slow jogging - full recovery,

4x800m w/ 0.25 mi. rec. (2:57, 2:45, 2:45, 2:45) 

slow jogging CD   ---  9.33 mi. total - 75:30 total time

PM long run - treadmill at @ TLAC gym: 

WU,

4 mi. threshold: 9.3mph up to 11 mph (25:00), rec. jog,

2 x 5min. AT @ 10% incline ~ 6mph-7mph -- these really got the heart rate up!

Easy pace (7.5 - 8 mph) up to 16 mi.,

2 x 1mi. @ MP, CD

20 mi. total - 2:29:xx (these treadmills just show minutes after 99 :) )

It was good to get almost 2.5 hrs continuous run with some variation in speed and climbing.  I feel like it is good prep for the hilly 50k coming up.

Super easy today - 8.56mi. -- 1:16

~3.4 over to the gym, 30 minutes of core and light legs, 2 mi. on treadmill, and ~3.2back home the slightly shorter way.

8 mi. out to start of group run near Grandview Lake - 1:02:09.  Only 1 other guy showed up tonight... It was supposed to storm.  Ran our course both us a little tired from recent training.  9.25 mi. - 1:03:52.  I died going up Sawmill hill again.  Got a ride home from Tim.  (thank you!! )  

PM @ the gym - easy 8 mi. - recovery - 65:12.  Some legs and core strength stuff ~20 minutes

Watched Michigan kill Northwestern and the start of IU/Purdue game

PM Treadmill @ TLAC:

It was snowing when I came in tonight.

WU 1.5 mi.,

Yasso 800s workout - 10 x 0.5 mi. @ 10.6 mph  (2:49.8 / 0.5mi.) with no incline

                                   w/ 0.25 mi. rec. @ 8mph,

CD easy pace up to 10 mi.

During the run, Danny Fisher (trainer and local high school track and field coach, and let's not forget that he is one of the best runners around :) and I chatted a bit about this particular workout, and it correlation to marathon time.  Ultimately, our conclusion was that yasso 800s times generally indicated a marathon time plus 4 or 5 minutes.  Unless there were just perfect conditions and of course accounting somehow for the other six days of the week of your other training .  Danny mad the point hit home - He said last season he had done the workout at 2:23 / 800m avg. a couple times, while his marathon time was like a 2:30.  This made me feel better about my 2:57 :)

PS - I love it when the treadmill shuts off at the hour cutoff and I have to press the quick start and put the speed back up to where it was.

Car was covered with an inch of snow when I came out.