Random Inspirational Quote

AM: 200 abs and some push ups on break at work,

PM: abbreviated hill workout:

WU,

4x[0.12mi. hill / 0.22mi. hill] - LT w/equal jog recoveries back down

+ 6x15-20 sec strides,

CD

6.5 mi. total - 50:00

PM - easy run with 6x100m strides . 9.23 mi. total - 1:15:36

PM easy bike ride around the neighborhood - 5.53mi - 19:16

Feeling pretty good.  Bluegrass 10k on Thursday, maybe another race Saturday...

PM: easy 4 mi. with short strides - 33:15

PM2: easy 5 mi. bike -18:00, easy 2 mi. jog with 0.25 mi. pickup - 15:07

AM: Bluegrass 10k Race - 36:55

good weather today - 70 degrees this morning and drizzling

Saw lots of familiar faces from old hometown.  Nathan and I drove down early for this mid size morning 10k in Lexington, KY.  Its usually hot, so it was nice to have good weather.

First 2 miles are flat - 5:55, 6:00

climbing for about 0.5mi. to 0.75mi. of mile 3 - 6:17

Mile 4 is lat again - 5:59

Another shorter and less severe climb for most of mile 5 - 6:05

and then you crest and last 1.22 is downhill and fast! - 5:37, 1:03 for 0.22mi.

a little over a mile warmup with a couple strides for warmup

AM: easy ~2 hours: 14 mi.-1:55:39  Mill Race Park and back.  Great weather here recently - overcast and 70 degrees. 

PM: easy 6.43 mi. bike over to Mill Race Park - 22:19,

easy 5.68 mi. run - 47:45 -- mostly in the grass,

6.21 mi. bike back home - 20:04

still beautiful outside - 75 degrees, partly cloudy

oh yeah, almost forgot - did some strength training (squats and lunges) with weights.  and by weights I mean holding Jude in my arms.  So, 3 sets of lunges and squats with 12 lbs, 12 oz.

 PM:  Progressive Long Run - 6 mi. AT:

8:01, 7:59, 8:08, 8:12, 8:17, 8:06, 8:24, 7:56, 7:58, 7:28, 7:32, 7:10

6:53, 6:43, 6:40, 6:44, 6:46, 6:35

0.67 mi- 6:02

18.67 mi. total - 2:21:35

http://connect.garmin.com/activity/338360422

Light to medium rain the whole way, which felt good in the 75 degree weather.  Took a bottle of sports drink with me and drank at 6 mi., and then at 12 mi.  Out and back to Terrace LAke out Goeller to Country Club and out SR 46.  The traffic on SR 46 is annoying, even with the wide shoulders, but this one of my favorite courses because of the difficulty of the hills and the scenery of therest of the course.  The course is very hilly, so I was pleased with what the effort level produced. The best thing to take away is that I ran for almost 2.5 hours and ran hard at the end.

I cheated again and weighed myself after the run - 147lbs. !  Right on target :)

PM Bike - (transp.) over to Family Video: 17mi. - 62min.

AM: easy 3.25 mi., no watch - the dog came along.  Did some lunges and squats with baby in arms.

early PM: easy bike to walmart and back for some diapers and chocolate.  14 mi. ~55min.

PM: run over to Mill Race Park through a nice shady neighborhood and back - easy pace.  Lots of people going to the fair at the fairgrounds who like to yell at runners apparently.  Hot and sunny today - feeling the miles...

14.18mi. - 1:54:41

AM: bike to Grand View, easy run, bike home

taking it at moderate pace after warm up for bike to GV 6mi. ~ 22min. (16mph),

easy 4 mi. on Grand View Lake loop - beautiful.  4mi. - 34:46,

hard bike home: 6 mi. - 16:34 (21.8 mph) - that was giving it all I had on bike...

1.42 mi. bike easy CD - 12mph

PM: easy bike to Jimmy Johns - 10.25mi. super easy pace - 43:06 (14.3 mph)

PM2: easy 4 mi. run - 34:50

PM track workout: Hot! - 90 degrees all day, cooled off to 85 in time for the run.  It is certainly reflected in the times...

2 x [1mi. / 0.75mi. / 0.5mi.] w/ active 0.25 mi. jog recovery + 4x100m

6:00, 4:22, 2:49 // 5:55, 4:23, 2:47 // 15,15,16,15

Again the effort was there, but not the kind of times I'm looking for - I blame the heat... :)

10 mi. total - 1:15

PM: easy hour around the lake today - beautiful!  7mi. - 59:12

some crunches and pushups today at work...

AM/PM Bike - 3.65 mi. bike over to sub unit to hitch a ride to work with carpool.  Rode that home as well.

PM track workout - 8p and it was beautiful outside - 70 degrees and a nice breeze

3.17mi. WU

12x0.25mi. @ Mile Pace w/ ~200m jog recovery:

77,77,74,75,75,76,74,75,76,77,74,76

about1 min. recovery jogs between (0.13mi. set on Garmin)

1.66mi. CD

9.38mi total ~ 1:10:40

This race technically started at 11:58 pm according to my Garmin, so its on Friday :)

WU - 1.5 mi. w/ strides and a couple of bathroom visits... late night race, weird stomach feeling. 

Ran about as even as I have run splits in a 5k.  This was a competitive local race with lots of high school kids running.

Mile 1 - I was in about 20th place, but at a comfortable pace - 5:42

Mile 2 came a little harder, but still feeling strong.  I've passed about 8 of the people I will pass by now - 5:39.  Me and another guy are battling for 9th place for the last half of the race, and I start having GI problems when I see the lights of the high school track where the finish is.

Mile 3 is a difficult effort and the kick around the track has me feeling like I'm not going to make it without an accident :(

I manage a 5:41 mile 3 and 0:32 for 0.11mi. for 10 th place - the youngster blew past me on the backstretch.  Oh well its a PR - without the sickness, its a sub 17:30! :)  Very happy with the result this evening.  CD - 0.8 mi. jog with a couple of the guys.

5k Race - 17:34

early PM long run: 21.36 miles at easy pace - felt very relaxed until literally the last mile.  Part of the Mill Race Marathon course without the neighborhoods turns that I don't really know yet. 

about 75 degrees and sunny - lots of people out today - ran passed some bag piep players and made a couple laps back around to hear them as much as possible :)

21.36 miles - 2:50:08.  This is the amount of time I hope to be "on my feet" in fall marathons this year...

soaked in the neighborhood pool for about 5minutes right after.  Icing and good food rest of the day.  Check out the weight!

PM: 2 hour bike ride (easy pace), easy 30 minutes run, soak in the pool and ice down

bike: 28.04 mi. - 2:00, run: 4.12mi. - 32:56

Its hot again.  That long on the bike is painful on the unmentionables.  Don't know how I'm ever going to get up to 4 and 5 hour rides.

All the same, 2.5 hrs cardio/aero (thought the bike was barely considered as such) on an "off" day is plenty :)

This is supposed to be a "down/recovery week"... we'll see.

AM: easy 30 minutes - 3.62 mi. - its hot!

PM: 6 mi. cutdown with a small group in Brown County State Park... hills and heat practice for Red Eye Relay: 8:00, 6:54, 6:46, 6:28, 6:04, 6:37

That last one on the hills and heat was not feeling good at all...

PM Bike - 86 degrees.  Good day for a XT hard effort.  Recovery week in full effect.  No run today.  Grandview bike and back - 16.72 mi. - 58:25, with 12 mi. hard effort - 36:15 (19.86mph). Going up the 1mi. hill at mile 7 was 15.5 mph while going back down it was 23.5 mph... Max speed - 37.4mph! :)  That was fun  

Pm bike run bike.  Its hot again - 90 degrees in the shade.  Bike over to Northside to run intervals with D. Fisher 6.22 mi. bike - 22:32 min. .  I ran 800m of his 1200m repeats.  In the heat we bowed out at 5 reps.  The pace on the 800s was well out of my comfort zone - I could've maybe done 1.5 more reps...

5x800m - 2:37, 36, 37, 34, 36  The recoveries were pretty much full recoveries, but the pace was barely sustainable for 800m for me. 

4x200m - 31, 35, 36, 34

1mi. or so to cool down

bike to chipotle to pick up dinner and then home - 11 miles - 43:04.  Pushed it for last 6mi. - avg. moving speed > 20mph 

AM/PM transportation biking to work carpool and home - 7.3 mi. bike~30min.  Its hot!!

PM: easy 6.27 mi. w/ 6x200m @ 1mi.  - 38,37,37,35,37,37 -- 50:40 total.  Its hotter!!!

300 abs, some PU dispersed throughout the day

OFF - Recovery requires actually recovery days

AM race in the sunny heat.

5k Race - 18:30 (5:33, 5:53, 6:15, 0:50 for 0.14)

Late PM: Red Eye Relay in Bloomington, IN - first leg at 8p - 0.75 mi. WU jogging and strides.

1st Leg:  3.82mi. - 22:08 (5:30, 6:10, 5:30, 4:57 for 0.82mi.) - net downhill of about 350'.  One portion was so steep downgrade that I ahd to put on the breaks to keep from falling - pace got up to 4:15/mi. pace on that portion.

2.5 hrs later - 2nd Leg:  5.87mi. - 38:15 (7:04, 6:18, 6:25, 6:22, 6:02, 6:02 for 0.87 mi.) - the first mile is a steep climb, and the second mile is still steadily increasing in elevation.  I was toast by the end of this one.

Third leg was run at 1:51am - 4.26mi.-26:29 I'll count this one on next weeks'

1:51 am - Third Leg as shown on Saturday's report -

4.26mi. - 26:29 (6:21, 6:04, 6:23, 6:09, 1:31 for 0.26mi.)

This race was 103 miles - our team came in third.  Second place would've probably been ours had one of our runner's not taken a wrong turn and added 2 miles to his leg.

We finished at around 3:30am and I got home at 5:30a... a long night. 

PM 2 mi. jog w/ dog and 2 hour run with Nathan.  neighborhood loop + Mill Race Park and back - 15.93 mi. total - 2:12:00

I am still very sore from Saturday/Sunday races.  recovery paces for at least the next 2 days.

7.5mi. super slow in the PM - 3.5 before dinner, 4 mi. after

Some core work throughout the day - legs and abs

OFF - Put my shoes on twice and talked myself out of it both times - very tight left IT and related pains in left leg.  Yesterday, I struggled with a 9-10 min. shuffle for 7.5 mi.  Don't want to be going "there" quite yet. 

5:30 AM: Seymour highschool parking lot loops with Nathan - 55 degrees and dark (the parking lot is lit up, though):

WU - 1.5 mi. w/ strides, 4x1mi. - 6:07, 6:08, 6:00, 5:45.  jogged ~0.25mi. for recoveries. 

4x strides (0.15mi.) - 46, 42, 40, 42  

8.6 mi. total - 1:02:49

Wise decision taking off yesterday - still tight in the IT band.  These felt good in the 55 degree weather. :) 

PM: easy 7.83 mi. - 1:08:07.  Beautiful weather!

PM easy run w/ 8x200m - 39/40s - 70 degrees and sunny.  SR 11 to Central track and back.  11.5 miles - 90 minutes

AM longish group run in Brown County State Park - 65 degrees and pouring rain for the the first 6 miles.  Rain stopped and 3 of us met up with the rest of the group.  after 10 mi. @ ~8 min pace, we started cutting down. This is a hilly run.

6mi. cutdown: 7:13, 6:56, 6:45, 6:39, 6:22, 6:31

1mi. cd jog

17 mi. total - 2:07:37

http://connect.garmin.com/activity/348946321

PM: 4.5 mi. easy jog over to bike store to pick up my bike - 10.7 mi. easy bike to ice cream and home.  15 mi. bike to pick up dinner and get back home. 

25.66 mi. bike transportation - 1:47

AM: 10 mi. - easy pace - 1:22:30

PM:  6mi. easy bike out to Grandview Lake - 25 min.

Loop run around Grandview Lake in the beautiful weather.  Cutdown:

7mi. cutdown - 46:40 (7:40, 6:55, 6:36, 6:38, 6:28, 6:14, 6:07)

http://connect.garmin.com/activity/349891498

6mi. easy bike back home - 20 min.

AM - 20.42 mi. bike (mostly transportation miles) - 1:15:30

PM strength training - 20 minutes of various leg and core exercises

PM - 13 miles easy pace - 1:45:21

I'm pretty sore.  That's 3 consecutive >3 hr days

PM: easy ~hr 6.5 mi. - 57:00.  Recovery day

PM: track workout - 2 mi. WU w/ strides, 4x1mi. - 5:48, 5:41, 5:40, 5:37 w/ 2:30-3:00 rec. jogs.  I was hurting a little bit in the legs throughout the workout.  I've been neglecting recovery of some minor pains.  Easy next 2 days before trail marathon.  Hoorah for the 300+ mile month!