Random Inspirational Quote

easy 5 miles PM - never felt very good.  Vlean up the diet or continue feeling like the crap I eat.  43:30.  Some light core and strengthening.

6AM: TM - LT reps - 6x3:30 @ 10.3mph w/ 1min. jog @ 8mph.  6.1mi. total - 41:18

6PM: Track Tuesday:  Just Danny and I again - 3x(500@5k, 300@2mi., 200@1mi.) w/ 1min. and 4min. btwn. 

1:39, 56, 35 // 1:38, 54, 35 // 1:36, 54, 31 

4.9 mi. total - 37:20

AM: strength and circuit stuff- rowing, core, PUs, lunges, etc. - about 20 min.

Lunch - easy jog to gym, elliptical -20min/2.1 mile, easy jog back to work.

6AM: TM at gym - 15 min TH - 10 mph was all I could handle for 15 min.  5 mi. total - 34:30

12PM: lunch run - 10 min TH  - about the same effort outside, for a slower pace.  5.1. total - 39:03

AM gym: 15 min. TM climbing at 6mph - 6% up to 12% and 4 x strides on flat.  5k total - 30 min.

PM - lunch outside: 3.63 miles easy during lunch break w/ 5xstrides - 27:43

AM: Series race at Mill Race Park.  Another series 5k on tis very familiar territory.  Jog from the house to park is about 3.5 miles down SR 11.  Decent morning weather wise - 60 degrees and fairly humid.  Some unknown high schoolers are there and a lot of familiar guys.

In about 5th place after 1/2 mile and some of the kids immediately start coming back.  We quickly seperate in ot top 3 and it looks like 1 nad 2 are going back and forth.  I close on them throughout the race and actually pass 2nd place with about 0.25 miles to go.  That punk passes me back and blows by :)  I ahve nothing left in the tank.  He puts about 5 sec onds on me in the kick and I am a distance 3rd.  

Course is long, so I turn in a good effort to go 3.2 in 18:27.   

3PM Series Race on the other side of town.  Too much craft beer last night.  Hot and sunny as I left the house on the bicycle.  about 8-9 miles to the race.  The bike wound up being a good choice for doubling as WU and dealing with a serious hangover.  Jogged around for alittle bit and start the race.  Hang back a little bit and let myself work in to an LT effort without puking.  Led from about half mile on . 

5:45, 6:02, 6:09, :31.  Red Lining in the heat and felt awful the whole way.

Off

PM lunch run at work.  Made my way over to the railroad bridge hill about half mile from the office and did some longish hill sprints x7.  ranged from 40 sec. up to a minute.

5mi. total - 40:32

PM after dinner: 11x600m @ 10k pace and cutting down - 6min. pace for the first couple and ended about 5:35 pace

lunch run at owrk - 4 miles easy - 35:52.  Its hot

Lunch Time Run - Hot!  4.92 miles - 40:15.  Craaziness at work

PM run after kids in bed - planned on Strava segments, but, something I'm eating is not digesting very well and I'm just bloated and exhausted as soon as I start runs in this heat.  SR 11 to Mill Race Park, down SR 46 to Carr Hill.

9.05 miles - 1:15:14

2PM lunch run in the heat.  Late meetings at work through lunch.  Inteded on running 15-20 min. TH run.  7:00 pace was about all I could muster for about 2.5 miles.

4mi. total - 29:35

8pm TM run at the gym in Columbus.  2 / 1 / 0.5 / 0.25mi.  LT efforts:

WU w/ strides, 2mi. starting @ 10.1mph up to 10.4mph - 11:42, 0.5 rec. jog,

1 mi. @10.2mph - 5:52, 0.5 mi. rec. jog,

0.5mi. @10.6mph - 2:49, 0.25mi. rec. jog, 0.25mi. @ 10.6mph

8.2 mi. total - 56:20

AM Long Run: Its hot and humid and apparently I am depleted and somewhat dehydrated.  I start the run with a side stitch.  Work through that after about 30 minutes of sipping on water from the handheld.  Slooow going today.  I feel like I ahve stepped off the plane from sea level and tried to run a long run at about 10000 feet.  Take a tour of the close by nice neighborhood in and out of a bunch of cul desacs to distract myself.  I ate 3 gels, also !  The weight looks good  :)

14 miles - 2:06:12

8AM - 18 mi. Long Run - Much better today.  felt enrgy and no side stitich to start.  Pretty hot, still at 8am though.  Went on an adventure to explore another we are checking out.  We are passivleyhouse hunting within the same city.  Something a bit larger and with

Lunch time run in the heat - sunny and about 95.  7miles on new county roads exploring around work - 56:05.  Meetings from hell today

6AM - TM at gym - 6x3:30 @ 10.4mph.  This is about goal 10k pace - give me a sub 36:00.  These were manageable, but, lots of sweat flying TM running is not gonna besame as the race in tis heat/humidity outdoors in 2 weeks.  Still - a good confidence builder.

8pm - Track Tues. - Part 2 of "double" - not sure effective these are as doubles since they are 12 hours apart anyway.  These had 2min. jogs btwn.

1mi.@5k/400@1mi./

1200@5k/400@1mi./

2x400Hammer

AM Lunch Run - recovery run down US 50 from office over to nice neighborhood close by - Mutton Creek.  A little cooler outside, but, still very humid.  6.63 miles - 57:28
 

Off work today - the new baby is getting his first round of shots this morning. 

AM: stroller push around the neighborhood.  2.5 miles slow

AM 2; Strava Segment attempt (fail) - equated to a LT effort - 1.1 miles AT down SR 11 to bring HR up.  Strides over to the start of the segment.  1.3 miles LT 

Off - Relay for Life with 5k TT to start tomorrow. Plan on alot of miles on top of the time trial.

AM Relay for Life - Good cause to raise money for cancer at the Brown County High School track in Nashville, IN.  Start the day with a WU and 5k TT.  This was a failure.  It was pretty humid, but, not as hot as it has been.  Really no excuses this morning - I felt great for about 1.5 miles and then the same old stomach issues come back - I feel miserable and sick to my stomach the rest of the way and cannot pull out faster than 5:50 for the third mile.  5:39, 5:41, 5:52, and 1:05 for 0.19 partial.  Recovered from taht, jogged around a bit more and into a 400m TT for S&G.  1:00 flat... no comment.  Recovery for abit and alot of slow jogging around the track for the rest of the 6 hours.  Managed about 34 miles total for the day and pounded some Big Woods pizza afterward.

AM Long Run - Warm and muggy.  Explored some fun new road out carr hill that turns to Youth CampRd. Some good hill climbing and forested areas.  16.3 miles total - 2:19:22

Off.  

Lunch run - very hot and humid.  Some serious heat out on the new blacktop on some of the county roads around the office.  Attempted at some TH work. 4mi. MP, 0.5, 0.5, 0.25 TH.

really struggled in the heat. 8 miles total - 58:11

8pm track intervals. 7x1k at 10k pace w/ 1min. jog btwn.  Temps Cooled off a lot since noon.  Struggled with gut issue nonetheless and a lot of calories still sitting in my stomach.  WU for 30min. until that went away.

3:41, 3:44, 3:44, 3:42, 3:39, 3:41, 3:40.  Hmmm - not quite there to go for sub 36 next week.

10miles total - 1:12:14

Slow and hurting.  Lunch time run on the Canal in Indy. 5 miles.

Lunch time run - sprinkled in 16x strides of random length and time. 7 miles total - 52min.

Evening run after the creatures in bed - 6miles slow

AM before work - 10 min. elliptical. 20 min. of core and strength/mobility work at the gym.

Lunch - 6.6 miles - ran over to house across town that we are interested in - 57:24

PM after bedtime - 10.2 miles on bike - about 16miles.  Wanted this to be a run, but, I'm just too beat up. 

AM Series 5k Race: WU with jog over to race course, register and then ran course and added 4 or 5 strides in closer to race start.  Did a lot better gettingto the start line and not feeling the stomach issues.  Watched what I ate the last couple days and this morning and got a good amount miles in prior to race, with some strides.

REally felt at ease at start and watched the high school kids fly out (too fast) at the start.  Literally went from 5th to 1st in 0.25 after the 1 mile mark.  I wish the weather would have been this good last week when I time trialed at the track - about 65 degrees and overcast with lower humidity.  Didn't get hard until the hills started on mile 2 - splits:  5:42, 5:53, 5:35, 5:05 pace for the partial.

Did some cooldown, stuck around for awards, and on to 20 mile Long Run - 2:45:57 

30.35 total - A little over 4 hours

AM Long Run planned and cancelled.  Hopped on bike for an easy longish ride (for me, anyway).  20.5 miles - 1:27:12.  Explored some new roads.

PM: retry of longish run - 9min. pace was about all the legs could handle.  9.4 miles 

AM: 10 min. elliptical, 20 min. strength/core at gym

Lunch: 20 min. elliptical, 10 min. strength/core at gym

Lunch run from work.  New favorit course at lunch crosses US 50, but, quickly turns into farm fields and county road.  2mi. WU, into 3.5 miles AT-Tempo effort - about 6:30 pace.

8 miles total - 58:30

Down week, as I am actually attempting to take this 10k seriously this Saturday.