Random Inspirational Quote

PM run - jog the 5k course for tomorrow - 3.25 - AB course- 26:30

AM run for local 5k race:

50-55deg. overcast

3.66 mi. jog to Mill Race course - 29:04,

Abby Brinkman 5k race - 19:03 (4th overall, 2nd AG)

The course for this race runs through a lot of turns, grass, and loose gravel.  ITs an out and back on a narrow path, so on the way back I was having to put on the brakes for people heading out  (not paying attention and running 3-4 abreast on the path:( ).  Overall, the effort level was there, just not the time.  

The mile splits were progressively worse due to increasing amounts of runner traffic near the end as well some legs that didn't get up some hills:   5:51, 6:16, 6:24, 0:32

4.25mi jog back to house - 34:40

Run from the Sun 5mi. race near Indy (7pm) - 30:58 (6th overall, 1st AG)

Felt like I ran better in this race than this morning - go figure :).  Took the Nike watch back and exchanged for Garmin 410 :), but Garmin wasn't charged so didn't have a watch for the race.  A guy I was running with at mile 1 graciously gave me mile 1 split of 6:03.  After that, I felt myself slow down progressively.  However, it did feel pretty good to pass one of the better known local guys at about 4.5 mi. and hold onto the 6th place finish.  

Traded in the silly Nike GPS and got a big boy watch :)  Garmin Forerunner 410 -- Awesome!!

This watch is ridiculous! :)  Sorry, this is news to me after having a Bowflex an then that Nike thing for a week or so. 

Anyway -- a couple of 4-5 mi. recovery jogs today and an easy 30 minute bike ride in the evening.

12:45p:  4 mi. - 34:49,

4:30p: 4.14 mi. - 31:41,

soak in the pool (brrr - cold water)

5:19p: 0.3 jog back home

8:11p: 7.35 mi. bike - 31:49

Got the bike tire fixed and learned how to change the back tire.  Apparently its possible, but still rather difficult :)  Thank you Bike Station employee from Kentucky :)

5p: 4 mi. - 35:53,

7:30p: 6 mi. Bike to Harrison Lake - 24:16, 3 mi. - 22:36, 5.9 mi. bike back home - 20:43

I've been tired and extremely sluggish on the runs right after work, but feel good on the runs/workouts after dinner.  Strange

Wow - this new Garmin watch is awesome!  

4 PM: run over to middle school track, track workout (8x400m, 4x200m), run back home (with additional 0.92 mi.)

Slow pace today - get in the mileage...

12.85mi. after work - 1:54:27

It was a beautiful day today, that much is certain.  Still lovin this watch :)

Off today - Red Hot Chili Peppers concert tonight in Louisville!

PM run: Easy 7 with dog around neighborhood w/ 200m strides. - 56:05

Crossroads Series 5k tomorrow morning here in town.

2PM neighborhood loop, southside track run: 85 degrees, sunny

8 mi. - 4x800m(2HMP,2MP), 800m rec., 1mi. 5k pace

5PM neighborhood run: easy 4.32 - 32:50

4 mi. easy with the dog -33:34,

6mi. bike to Harrison Lake and its scenic hills - 22:23

mod. 5 mi. hill/trail running - 41:29

6mi. bike back to house - 20:01

PM track workout:

4.5 mi. WU - run over to track, (36:22)

10x400m w/ 200m rec., (78,79,79,81,81,81,81,84,82,84)

4x200m w/ 200m rec, (39,38,42,41)

4.7 mi. super slow CD - run home (44:33)

This was tough today!  The 400s felt very hard after #4 which I think contributed to the last 3 slower reps, as well as the 200s at much slower pace than I would've liked.  I was struggling to jog home :)

Sloow and in the grass - 5.5 mi. - prolly about 9 min. pace, but who cares.  Recovery day

PM:  Recovery day Workout

6.2 mi. bike out to Grandview Lake - 25:42

easy 4 mi run around Grandview Lake - 32:22

6.1 mi. bike back home - 21:37

easy 2 mi. run w/ dog - 16:36

Good, fun, recovery day with some decent effort thrown in intermittently

AM run around neighborhood: 6.3mi. w/ strides (4x400m @ 5k/mi. Pace -- 90,91,92,92) - 48:45 tot.

Frankfort, KY, 8:30am:

Hilly course, 70 degrees, humid...

half mile warmup.  Was pleased with this run.  Forgot how hilly this course was.  Splits were indicative of the first mile all down hill, and the rest climbing back up that descent.

5:52, 6:13, 6:15, 6:17, 5:48 for last 0.88 mi. - my GPS showed that the distance was 4.88 mi.

0.79 cooldown

Lexington, KY, 11am:

Hilly course, 85 degrees, humid...

12 mi. w/ 2x2mi. MP (13:18, 13:28) - total time - 1:36:40

The left knee and both achilles tendons/calves were really hurting yesterday.  Felt better today, but figured I needed a day off from running.  

Cross training day - 19 miles on the bike.  Rode out to Harrison Lake and did some loops around the parts I hadn't seen out there.  What a nice ride :)  Beautiful day.  Felt good to do some biking and enjoy the weather.  Will try riding to work Tuesday after I make sure I have the necassary gear for night riding in the morning, as well as the flat tire kit.  Its 20 miles one way, so it should be a fun adventure! 

Easy week this week on the running to get the knee feeling better and let the previous 3 weeks soak in.  Cross training (hopefully some swimming to go along with biking) to hopefully shed some pounds.

PM Run outside: 90 degress, sunny

8 miles easy - 1:07:38 - feeling good, taking it easy...

PM workouts: 90 degrees and sunny

   3.36 mi. bike to TLAC to pick up race bibs/pins from Jeff - 12:26,

   3.33 mi. bike home - 12:09

   digging the new biking XT !

   track workout: 2 mi. WU w/ strides - 14:29, 2x800m @ mile pace - 2:18, 2:23 w/ 1 mi. rec.

   easy 1.61 mi. jog home for CD - 14:32

5AM Bike to work:

20.38 mi. from Columbus, IN to Seymour, IN on mostly county roads this morning.  Nice ride!  Half of it in the dark.  The chain actually slipped a lot and came off on CR 950.  Hope that doesn't happen on the busier roads or Sand Creek Bridge!  Several scary parts, but not as bad as I thought it was going to be.  AM ride was slow with several stops -- 1:21:34 (15 mph)

5PM Bike home from work:

20.03 miles Seymour to Columbus, same route in reverse.  Somehow, even with rush hour traffic heavy in parts. the ride home was much better, car wise - everybody seemed to content to be patient when they couldn't get passed -- thanks :) -- also much faster - 1:10:23 (17.1 mph)  IT was pretty fun -- I actually had to pick up the bike when I discovered a newly dug trench in a construction zone I had cut through in the morning :)

The bike is an old clunker that weighs a ton!  I gotta bust my ass to get that thing at 20 mph consistently. 

got home and was a little tight in the shoulders and back, but it felt good to get some good burn in without killing the running legs. 

4mi. easy around the neighborhood - 32:33

Easy 8 mi. to get the lead out after yesterday's bike ride (and last night's horrible calf cramp :()

 1:02:33 (9:00, 8:04, 7:30's rest of way)

took a couple mi. to get going, but legs felt fresh and ready for another double race weekend (maybe triple, if the wife doesn't care :))

Tomorrow night - 5k in Seymour,IN at 8pm. Sprint for Nick 5k - race that I'm helping to organize for a fellow employee's 9 yr old son recently diagnosed with leukemia.

Saturday morning - 5k in Columbus, start line is 3 miles from the house :)

Chose of 5k or sprint tri in Indy on Sunday!!

AM: easy 2mi. run, 10 min. in the pool attempting to swim (backstroke, mostly) - call it about 400m

After hauling/lifting/loading and unloading stuff from 1pm up through race time and marking the course and at 4PM: Sprint for Nick 5k jog of course, I started the race pretty tired...

8pm: Sprint for Nick 5k Race - 18:58

Tom was there and was ahead by his usual cushion for the whole race.  He ran something like 18:15.  It turned out to be sunny still, and in the mid 80s.  The course mostly flat and shaded, but I could feel the day's work in my tired legs.  No big deal.  We raised about $1000 for this kid, so mission accomplished.  :)  Get well, Nick!!

AM: easy 3.3 mi. to race,

5k Race - About 80 people, mostly walkers, in the race.  2 high school kids took off down the hill from the start line on Goeller, so I cautiously stayed back a couple meters.  One came back immediately, and the other slowed a little but built a 50m lead in the first mile.  I was right on the pace I wanted and was feeling last nights race a little, so decided it would be wise to not worry to much about him.  Decent even split run - 18:35 (5:58s)

3.3 mi. back to house.

Plan is to run in PM: WU 1 mi., 8mi. MP, 1 mi. CD

AM: 3.36mi. Run w/ dog- 28:31,

12pm: 2mi. WU, 6x800m: 3x10k pace (2:55,2:56,2:55) 3xMP/rec. (3:03,3:30,3:36), 1mi. CD Tot. -- 6.73mi. - 51:00

Last night's run never happened - icing aching knee and resting seemed wiser.  Glad I did - knee feels better today. 

IT is hot today!  Its 90 today and supposed to be 100 by the end of the week :(

Fun times watching the Olympic trials on TV tonight and this week!  Way to go Mr. Rupp!!

PM Moderate 10 miles: loop around neighborhood and Terrace Lake out and back - 1:15:22

Hilly course, moderate effort on climbs, icing of knees after.  Feeling fresh after low mileage last week, but watching the sore left knee.  5k this Saturday, 10k in Lexington, KY on the 4th

PM run House to Park (down SR 11):

4.5 mi. WU over to Mill Race Park- 35:44,

4x0.25 mi. hills @ 1 mi. pace (81,83,80,84) w/ 0.25m rec.,

3.5 mi. back home- 28:42

HCM Seminar for work up at Purdue next few days - should have some fun new courses!

10 mile easy run on Purdue Campus

AM: 4 mile easy run on Purdue campus.

PM: 4.25 mi. @ Purdue - ran over to the Purdue track and ran 4x200s.

It was still near 100 degrees at 8pm, but couldnt pass up the opportunity to run on the track.

easy jog with the dog - 1.72 mi - 16:44

AM: Columbus 5k - 18:26 (3.16 mi.) -- good showing today - hilly course and super humid.  Busted out the old Kinvaras today - they only have 180 miles on them and they felt great - much lighter than the old faithful blue ravennas. Mile splits: 5:42, 5:53, 6:01, 0.16 - 0:50.  The last 1.5 mi. had some healthy climbs.  On a flat course, today would've been sub 18, I think... :)

misc. warmup distances with a couple of strides - kept it short with the temperature doing most of "warming up" by itself, CD runs on the race course - 1.54 mi. x 2.

neighborhood loop - 1.73 mi. w/ dog,

4mi. - moderate hill workout -- hard up hills, easy down x 6. Mile splits - 7:02, 7:37, 7:34, 7:29