Random Inspirational Quote

PM: track Tuesday - Timed mile tonight with 4x400m afterward @ mile pace.  WU with some pickups, strides, and second guessing f how I would actually do with a mile.  1 mile - 4:58 !  Had another guy going for sub-5 and a pacer to help, but, officially broke that barrier down.  Lap splits were about as even as they could be until the last lap.  That's where I amde up the 2 seconds to dip under.  The other guy smoked me and ran a 4:53, so that helped pull me along.  4x400m afterward at mile pace felt easy after that. 

http://connect.garmin.com/modern/activity/532908610

AM - Sunrise Shakout run before work.  3miles at easy pace - about 25 min.  These have quickly become one of my favorite times of the day (once I wake up and actually get out the door) 

AM Sunrise Shakout run - easy 6 mi. around the neighborhood - about 50 minutes.  60 degrees this morning - as cool as its been in a while - nice!

PM: bike to bank and back after work - hard effort (while moving) - about 10 miles in about 30 minutes

PM: easy run from house over to Jimmy Johns to pick up a late dinner.  went through Carr Hill reconstruct - got to see some "interesting" construction zone practices by Omara's company... anyway, beautiful evening - about 65 degrees and partly cloudy.  Sunrise and Sunset today :)  8.36 miles in 72:25

am CR Race turned training run - volunteers blocked path where we were supposed to turn and clearly told us to go straight.  additionally mile in 5k :(.  this happened about 2 miles in, so about 4 of us ran 4.1 mi.  turned into a decnt workout - 2mi. @5k effort, 2mi. at MP.  7.41 mi. total. 10k "A" race tomorrow in Madison

AM - 10k "A" race in Madison IN - the race is a point to point and finishes in downtown Madison. Mile 4.3 thru 5.4 is a huge downgrade (~6.3% avg.).  60 degrees and low humidity, with a good portion of course in the shade - ideal conditions.  Running on brand new Ravenna 5's.  A crazy start line spread out across aparking lot nad then condenses in to a sharp right turn about 0.1 miles ahead.  That was interesting - was in about 50th place at that point.  It thinned as it normally does by about mile 2.  Running in 5th and 6th place with an older guy that I have run with before.  Found myself barely hanging on to this solid 50 year old. We stayed around 5:50 pace, but required a good effort from me to hang with 50YO after 3 miles.  He pulled away at about 4mi., right before the big hill, I gained back a little at the bottom of the hill, but then he stayed about 30m in front through the finish - the hill sucked away the kick in my legs.   Fun race - finish in downtown Madison.  Def. aided, but a PR and good effort for me.

5:51, 5:53, 5:47, 5:52, 5:25, 5:44, 0:56 for last 0.17 GPSed

http://connect.garmin.com/modern/activity/534982682

AM long run - 70 degrees and overcast - decent weather.  Feel okay after a hrad effort yesterday.  20 mi. in 2:32:46.  Felt comfortable and easy until about 17 miles at 7:30 pace.  Ate a couple gels and had some sports drink throughout.  New Ravenna 5's are awesome.

PM: easy 3.85 miles home from Walmart - 30:30.  Left my car there to have valve stem replaced.  Again, they surprise me and tell me there is nothing wrong iwth the tire whatsoever and were able to put air in it.  Fun little course home through an active construction zone - reconstruct/realign of Carr Hill Dr.

AM easy run around the neighborhood before work.  Dark skies with a lot of heat lightning made for a cool little jog this morning. 5.09 mi. - 44:52

PM: Track Tuesday - big group, warm weather, kids on infield for football practice sitting in lane 1.  workout was 12x300m @ mile pace w/ 100m rec. jog.  At 5:00/mile pace, this workout became difficult quickly after rep 7 - 59, 59, 59, 57, 57, 57, 60, 60, 59, 61, 62, 62.  The short jogging rest made these tough.  Hot, humid, and sunny was a big difference from this morning's weather.

AM Sunrise Shakout - 4 mi. easy before work this morning - about 8:30 pace.  Biometric Screening today at work, so no breakfast (coffee) til after that :(  Wow - all the vitals look good.  Blood Pressure and cholesterol are even good.

PM - easy run over to Mill Race Park the long way - met the wife and kid for some swing time at the playground.  6.44 mi. - 51:04

AM: easy 2 miles slowly around the neighborhood - Sunrise Shuffle.  I'm hurting and need to take PM off from running.

PM: moderate effort on the bike - 15.6 miles - 55:27

wise decision taking off from running.  Running to work in morning - easy paced long run starting at 4:30am

4:30am Long run - easy pace and the temp is in the 50s.  Dark most of the way and the County has decided to chip seal the roads (seemed like every road along my route), so loose gravel everywhere.  Even with headlamp on super bright mode this morning, cars seemed to be having trouble spotting me until they were pretty close.  Got alittle scary a couple times.

Had to duck in to a more sparsely populated area of a corn field for a pit stop - gross, but necessary.  20 mi. - 2:36:17.  Still noticing a couple nagging spots, mostly on left leg.  Stopped at Walmart for some nanas and protein drink.  The cup pot of coffee I'm drinking at work is wonderful this morning.

AM: 5k race on Brown County XC course - cool trail with 1k's marked.  Having never run cross before, this was a fun experience.  solid effort and time on some root infested turning paths through the woods - 18:19 for 5k.  pretty even splits.  easy trail running with Quaff guys afterward - about 10 miles or so.

AM: long(ish) run with 10x0.5mi. MP w/ 1min. rec. jog. Continuous run - 4miles from house over to track, in to the 0.5 mile repeats: 3:10, 3:06, 3:07, 10, 05, 13, 12, 09, 09, 07.  As is usual with these type workouts, the first 5 or 6 were easy and a bit faster than shoulda been, and then I paid the price on the last couple.  One day I'll figure out how to pace correctly on these things.  It got super hot very quickly - started out the door shocked at how warm it was and was surprised how hot I got by the the time I had reached the track. 

15mi. total - 1:51:11

PM1: 4mi. easy after work - started off sluggish from eating terribly all day and then finished up feeling better already - 32:27  Also sunny and about 85 degrees.

PM2: A storm blew through quickly and was gone by 8pm - worked out great - the nasty hotness was all gone and a light drizzle accompanied 75 degrees for a nice easy 8 miler - again, about 8min/mil average - 63:54.  Today again with the changes in weather.

Tuesday Track workout: 3x(800/800/400) @ 10k/5k w/ 45sec and 4min. between:  2:51, 2:46, 81 / 2:48, 2:44, 80 / 2:44, 2:46, 80.  Looks like all of these were about 5k pace actually.  The weather was awesome and these felt pretty easy.

6.5 mi. total - about 50 min. moving time

AM: easy 7 mi. before work - 57:01. Great weather - a little tired and depleted from poor dietary choices recently.

PM: easy 10 mi. afterwork - great weather and definitely feeling depleted - just no good diet choices has really taken a toll on energy levels, although seemed to feel a little better near the end, so maybe a worked out some of the badness.  Lots of bikers on the trails and along the route today.

10mi. - 78:38

PM:  Great weather again this evening - 65 degrees and pretty sunset.  Some sort of tempo/race pace type running needed to happen toady, but not anything too serious - really want a 5k PR on Saturday.  I recently discovered the wonderful world of Strava and its segments/challenge type funtionality.  I found a popular segment with some people I knew from around town that were on the leader board, and went after it.  5:20 pace for 1.7 mi. was the segment CR.  That little segment happened to fall in the middle of one of my usual 10 milish loops.  Struggled abit near the emd, but, 1.75 mi. LT - 9:02 for a new segment record.

Felt strong most of the run, especially after a short recovery after the LT effort - 10.05 mi. total - 1:11:42

Did some strength stuff - core and legs stuff before run this evening.  Jude likes when daddy uses him as a weight for lifting over his head at the top of squats and lunges :) - about 20 minutes worth

AM: Sunrise Shakeout - easy 3 miles around the neighborhood - 9 min. pace

PM: - easy hour run loop around CR 150, Deaver, and then the little segment I'm going to start calling the "Quiet Roller" and back home - I've been having too much fun with this new Strava segment thing. :)  7mi. total - 1 hr.

Feeling pretty fatigued on this run for some reason. 

AM: Series 5k Race across town - Really wanted to go for it today.  WU with a couple miles and some strides.  Plan was a 17:29 today - start with 5:35 and go from there.  I felt fine through the first mile and then was promptly passed by some guy I had never seen before.  As he slowly pulled away, I felt myself really lose focus and started worrying more about staying with him, than what my pace should be feeling like.  So, he pulled me in to a 5:30 mile 2.  I never saw this split on my watch, because I was already distracted with the amount of self doubt that had already crept in.  He was well ahead, and I thought I had really justfallen apart, and I did after that - 5:58 for last mile.  Followed up with a pretty weak kick, gasping for air and form flailing all over the place, I struggled in 18:05.  So much for PR today. 

Pretty frustrated with 5k's this year - huge 10k and 1mi. PR 2 weeks ago - both corresponding to about 17:15 in 5k, and the ability to stick with several guys in track workouts who run under 17min. 5k consistently... Why shouldn't I expect something in the low to mid 17's every time I run a flat 5k?  IDK.  At least there are plenty more opportunities. 

AM Long Run: 60 degrees and foggy this morning at 8:30a when I left.  Felt pretty good weather wise to start - sun came out about 2hrs in to the run and heated things up immediately.  Started off pretty sore and tired in the legs.  Feeling a little heavy at the start.  Easy 7 mi. over to Mill Race Park for some MP/AT loops in a nice mostly shaded park - its a net zero approximate mile loop around the park street, through the covered bridge and back across sidewalk to the park entrance.  workout was goin to be 3x3mi. AT/MP.  First one was a bit slow, second felt a little too strained, but was on MP, and also carried over in to the last rep where I tried to hammer it and was in the 6:40's by mile 2 with some heat building as the sun came out, and shut it down.

3mi. AT - 6:31, 6:36, 6:37, 5 min. rec. jog,

3mi. MP - 6:28, 6:32, 6:25, 7 min. rec. jog

2mi. MP - 6:20, 6:41, shut it down - got hot and well out of AT zone,

7 mi. back home - felt pretty solid after a mile or so recovery pace post workout loops

23.19 mi. total - 2:51:00

PM: easy bike ride across town and back to return a movie.  Enjoyable ride - 17mi. - 1:07:27

AM: easy 5 mi. - 44:45.  Great weather this morning - another fine addition to the Sunrise Shakeout series.

PM: very sluggish evening run - could feel the ridiculous amount of sodium I ate today :(  Not a good feeling.  a couple miles in that worked itself it out and had a nice easy run -9 mi. out and back on a new section of road - Carr Hill and Youth Camp extended out past some nice neighborhoods and in to the country.  9mi. - 1:16:40

PM Track Tuesday:  HighSchool XC has started in Indiana, so half the Quaff guys were gone today (coaches)  Some other usually peeps showed up, but it was solo in the heat tpday for me:  7x800m @5k w/ 400m rec. jog. (2:45, 51, 51, 48, 46, 47, 45). Very hot - 90 degrees really played havoc with me on the last 2 reps.  1 mi. WU, 5 mi. CD easy jog with some of the other people - they showed me a brand new part of the People Trail system that I had never known to exist - awesome - probably the best prtion of the trail in the city.

11.2 mi. total - 1:26:30 total

AM: easy 4 miles - very slow in some humidity - about 9 min. pace

PM: easy run up to Menards and back.  Wore hydration pack and carried some small items to return for refund.  As soon as I stepped out the door, it started raining.  Fortunately the return items stayed dry.  I didn't ofcourse, but it actually was pleasant - nice and refreshing if not for the pack irratating rubbing. 

Started the conversation with the Quaff people about Badwater135... wow.  Anybody on here (who happens to read my blog) ever done that crazy thing?  Having only completed a 50 miler, I'm thinking I have alooong way to go training and planning wise before even considering this as a reality.

Anyway, 9.2mi. - easy 78:3x 

PM: 12 mi out and back with a 5 mile cutdown thrown in the middle.  Pizza Hut Buffet for lunch (almost ate the whole buffet) really hurt me - cutdown was 6:58, 6:36, 6:33, 6:11, 5:55. great weather and feeling pretty good after the run.  12mi. total - 1:28:22

AM - Tipton Marina and back - easy 10 miler - 1:22:48.  55 degrees this morning - nice!  In the middle of the Tipton Lakes neighborhood, right around my usual turn around spot, 2 deer hopped up out of a little gulley by the road and went across the road right in front of me.  Nice to see that.

AM: easy pace - great weather - about 70 degrees and overcast.  Loops around fairgrounds and neighborhood.  8 x 10-15 sec. strides - picked it up to about 90-95%.  Enjoying being able to handle the higher mileage without feeling dead on these easy runs.  No racing until Aug. 9th 5k - I think that will help with handling the volume.  10mi. - 1:18:53

PM1: moderate effort on the bike for 50 minutes - about 13.5 miles - 'Mill Race Park and back

PM2: easy 7 miles to get 100 for the week - 60:53.  Barely beat the storm.  A couple lightning flashes on the way home moved me along.  5 pieces of papa johns pizza in your stomach make you slower.

AM: Long Run afterthe storms blew thru - still 70 degrees and light drizzle when started.  10am: house to start of Tipton Sprint Tri bike course to run the rerouted alternate course.  The county has decided to chip/seal the roads on the bike route the last 2 years right beforeth race.  Very hilly and lots of blind cirves/ hills, but pretty course.  turned in to a harder effort near the end of the run to get down around 7 minute range.  Up hill efforts on some of the climbs were pretty tough with severe grades.  20 miles total - about 7:30 pace average, but different levels of effort with the hilly terrain - 2:33:44.  Carried a gel and and a water bottle with gatorade mix - I need to practice this mundane detail - for some reason, the nutrition part has really started playing havoc with my runs.

PM: 22 miles bike - tour of triathlon bike course on the bike with Matt, Nathan, Nathan's bro Aaron.  Fun ride - got rained a little bit, but got the whole course in and trip from house back to house from start line.

PM: easy 8.1 mi. Tipton Lakes and back.  Very sore in left leg- groin/hip.  Reovery days until that improves.

PM2: moderate effort on the bike over to Jimmy Johns and back.  10 mi. - 36:28 

PM: track Tues. with a MP run over to track: 6MP (effort based) went out the door and went right into the MP effort level (took a half mile to get it in).  6mi. AT - 7:09, 6:24, 6:23, 6:26, 6:25, 6:34

Track Tues day workout after about 10 minute recovery standing around chatting with the group - 3x(800m,1k,400m) @ 5k pace w/ 90 sec. recovery between and 4 minute between sets:

2:47, 3:30, 81  //  2:46, 3:23, 80  //  2:37, 3:18, 79

Drank a bBusted Knuckle at Joe Will'y with the crew nad jogged home about 4 miles

AM: easy 6 mi. - sunrise shakout around the hood - about 8:30-9 min. pace

PM: sloow 12mi. - 1:45:xx  - "recovery" run for 1:45 isn't much of recovery... not feeling to bad, though - yesterday was tough

PM - very slow and stiff 5 miles at 6pm and then another slightly less slow and stiff 5miles at 8pm - about 90 minutes total