Random Inspirational Quote

Jogged over to Mill Race Park from the house down SR 11 in the dark - left at 11pm, so mileage logged on Friday entry.  Headlamp flashing/warning mode since there is no shoulder.  A little scary.  Midnight Glow in the Park 5k from park out the people trail to Walgreens and back.  Fun race - glow sticks illuminating the path the whole way.  A 13 yr old kid hung around for 2 miles after the usually startline sprint crowd thinned out.  Felt strong, like I was running well, but, turned out to be an optical illusion from passing all the glow sticks and the whole night running illusion.  5:42, 5:44, 5:52, blah.  5k - 17:52

Jogged home, ate abit and went to sleep.  6:30 alarm came very early.  30 min. drive to Seymour, jogged 5 minutes for WU.  Elizabeth's 5k - slowly worked into 6 minute pace and died off in last mile. 5k - 18:48

AM Long Run w/ 9mi. AT.  Ran around town - the first half of the new Mill Race marathon course.  6:41/mi. avg. was getting in to some faster than AT zones during the last couple of miles.  At 6:40 pace, that's not too encouraging.

20.2 miles total - 2:36

PM jog to gym, TM, jog back to work - 6mi. - 48:00.  Pretty hot and late lunch today after field visits for some big projects around Columbus area.

PM2 - easy 8 - like 9:30 pace

Double 10k workouts one day a week worked for getting decent results for BG 10k in July, so trying something similar translated to marathon training. 

11am - Lunch Run Part 1 of double - 6mi. AT - Ran out county roads behind Walmart again. The temp./humidity is actually manageable, today.  Avg. around 6:40 pace. 8.1 mi. total - 57:38

6pm - Part 2 of Double - 5x1mi. TH - Loops around Mill Race.  Busy place today - yoga class, lots of runners, and people out enjoying the much milder weather.  6:06, 6:01, 5:57, 5:59, 5:52.  8mi. total - 54:20

Lunch run - - Mascatatuck Nature Preserve (aka Mosquitotuck) - 10 minute drive over to park from work.  3mi. easy - took some pics of the swampiness that houses lots of wildlife.

20 minutes if core and leg work. around dinner time.

PM run after dinner and kids bed - easy 8mi. - 68 min.  Tipton Lakes entrance (down Goeller) and back.

Lunch TM run at gym.  Raining all day today.   6x0.25mi. hill (8mph@8%), and 6x0.1mi. strides (12 mph).

5:30AM longish run - getting in some miles before wife's tonsilectomy.  14 miles Terrace LAke to People Trail to bridge and back.  Easy pace and eating gels for breakfast - about 2 hours

PM - easy 5 miles over to TP house to visit and back home for kid's lunch.

PM2 shortly after - 19.2 miles mostly on Mill Race course around town.  Made the correct turns this time and ran roughly the first half of the full course.  One pit stop at the hospital ER bathroom, topped off water - got a wierd look from a nurse :)  Drained the whole handheld of water with Clif elctrolyte mix and ate one roctane GU.  Ran the last 1.5mi. of the Mill Race Full course at TH pace after roughly 20 miles prior.  About 6:10 pace was tough.  My hope is to duplicate this at the end of the actual marathon.  24.2 miles total - 3:10.  Dehydrated with 1 mile left and really hit hard.  Should've gone one more GU and more water.

AM Run around downtown Mill Race course again during the kids' naps.  The wife is still in full recovery mode from surgery but doing a lot better.  10 mi. AT - 6:45 avg.  Very humid, so, this felt a little rough.  14.4 total - 1:43:39

AM run during kids naps - 10 mi. CarHill out and back - about 8:30 pace.  Off work again today to help wife recover.

Lunch time run - Part 1 of Double - 1mi. WU, 7mi. AT - MP was alot closer to MP today.  Averaged about 6:30 pace.  Cooled down a mile back to office.  9 mi. total - 60:30

6pm run - Part 2 of Double - Drove/Parked the car over at Mill Race park and WU about 1.5 mi. w/ some strides and went after some Strava Segments.  First one is a hill + lots of turns for 1.1 miles LT (about 5k effort) - was still about 5 seconds slow of stealing this one - somewhere in the 5:30 range.  The next Seg was a hard one that I knew I wouldn't get anyway and left to do after the easier one.  1.6 miles LT (about slightly faster than 5k effort to get 5:30 effort).  Recovered and did 6 x strides - these were somewhere between mile pace and 90% max - controlled, but a bit painful.  7.5mi. total - 53:53

Easy 6 miles at lunch - 50:37.  Work - US 50 - access road to Ryans/Cr.Barrell and back

PM - 20 minutes of corea and leg strength stuff

AM before work - 4 mi on TM at gym - last mile MP - 30 min.. total

PM after kids in bed - 9.7 miles to Tipton Lakes/SR 46 and back - 1:15:31.  Some moderate effort in the middle miles thrown in there.

Lunch Run - 6.12mi. easy - 50:27.  Out and back office to CR behind Walmart.  Lower heat and humidity today is nice.  Not feeling horribly tired - hopefully that carries over to this evening's 5k

PM - 5k run "scheduled" for 7pm in all previous ads and postings... was actually at 8pm, since the stupid local organizers advertised in the newspaper at 8pm.  Who the hell reads the newspaper. anyway?  Whatever.  The meant that this Daddy trying to get home for bed time at 8pm does not get to run in te 5k he has paid for.  Ticked off, I ran the course + some at about AT.  5mi. AT - 33 min. 

AM: Jog over to meet Tim Proctor at the corner of TerLake/CarrHill and on to Harr Lakes for 5k Series Race.  Did a couple strides when we got there and snuck off to the woods for a pit stop.  From the start, Tim and fell into about 5:45 pace and it turned into  LT on uphills and cruise/recover on down hills.  Tim ;ed for a bit and normally much faster than me, but, has been training for cyclocross on bike and not much running.  I went by at about midway and held on to about same pace with a bit more effort. 

5:46, 5:42 (5:35 GAP), 5:34 (5:46 GAP), and 5:14 pace for partial for 17:37.  GAP is a good indicator of the hilliness of the course and the effort required.  Course loses 65 ft. over the last mile. 

Ran the course again after a short recovery with 2 miles at AT, and then jogged home with Tim.

19.9 miles total

AM Long Run.  Jog from house to TLAC to meet Fisher for 12-14 miles moderate (for me).  Met up with Dwayne, also, after about a mile and ran with him for a few miles until he split off at Mill Race.  Ran around downtown and back through Mill Race and back to TLAC.  Averaged about 7:00 for 10 miles of the run.  Felt easier than it has been at taht pace.  Having good conversation seems to lighten the effort.  18.55 total - 2:18:50.

Lunch run from work.  6.1 miles easy - 48:55.  Humid, but, fairly cool and cloudy.  A few sprinkles.

Reading Eat and Run by Mr. Jurek, and getting inspired... dietary choses have improved.

Part 1 of Tuesday Double - Lunch run at a 1 mile loop around Silver Creek TWP Park in Sellersburg, IN after Parternering Meeting for I-65.  Almost exactly 1 mile around the paved loop.  A couple of brief, but steep hills.  7.5mi. MP (Goal Pace) - kept it around 6:15 avg.  Anything faster than 6:15 right now quickly approaches sub-AT effort.  Encouraging and feeling much closer to fitness goal, but, if I were to go out and attempt 26.2 at 6:15 right now, bad things would happen. 

Part 2 of Tues Double - Track workout at CEntral Track.  5x0.5mi. LT - TH, 4x200m max

Intended on more 1/2 mile reps, but, started really straining on rep 4 and 5.  Recovered and ended up with some controlled pickups - 200m.  Pretty hot on the track this evening sprinklers pointed toward the track kept me alive.  Definitely feeling Part 1 of the day, but, that's the point of these, I guess.  Kept the halves under 3 min. at least.   

Lunch Run - slow 30 minutes - really hurting from yesterday.  This is looking like a recovery day.

Lunch Run at Muskatatuck - 8 miles out and back on thegravel road that cuts through the length of the park.  Beautiful day - 65 degrees and sunny, but, mostly shaded roadway.  About an hour

Off work - so, later AM run from house, downtown, some of Mill Race Course, and back home.

17.1 mi. LR at right around 8 minute pace.  Still feeling fatigue and pains/soreness in the legs - 2:18:20

AM 5k Series Race in town.  4 mile jog from the house to the course.  About half a mile pickup to get the heart rate up after registering.  Beautiful morning - sunny and about 55-60 degrees with low humidity.  Flat course and usually one of the series races I target as a PR effort.  Toyed with making today a WU for the half marathon tomorrow, but, knew I wouldn't be able to resist. 

Pretty good, but, still ran into the same stomach sickness around mile 2-2.5 that continues to plague me as my heart rate gets high.  Without that, I'm thinking the big break through at 5k would've happened.  5:41, 5:33, 5:34, 5:14 pace for last partial - 17:28.  4 mile jog home.  A little sore and painful in the left leg usually sore spots.

Early am drive up to Richmond, IN for a small town half marathon.  Cool course - 2 loops with loop 2 as a reverse of loop 1.  A couple of nasty spots with some good hills.  Great weather - 55-60 degrees and sunny with low humidity.  Shaded for 60% of course on paved trail and neighborhoods.

Race start at 7:30 am after waiting around, several bathroom stops, and about a mile WU.  Frequent bathroom stops seems to be one of the side the effects of the newly found vegan way of life... ;)

Taking off from the start I am a little surprised to find myself leading.  I hear about 3 or 4 behind me heavy breathing after a mile.  It is downhill and feels easy going through in 5:56.  I realize today will be a good day for me.  Was a little doubtful/apprehensive after going all out in 5k yesterday.  

Mile 2 levels out and I focus on relaxing... a little too much.  One other guy is still hanging around so I start chatting with him - revealing that he is struggling with the pace.  Mile 2 is a little too laxed at 6:17.  I think I do this guy a favor by dropping him at mile 3, speeding back up to 5:56.  The course rolled steadily throughout and mile 4 was a climb - 6:09.  Mile 5 and 6  inlcudes a long climb that is roughly 3-4% avg.- 6:03 and 6:13.  Still feeling strong and well in control effort wise once the hill is conquered.  Loop 1 is 10k distance traversing through start finish area and timing mat at the hospital.  Back around parking lot cones and turn around and reverse the same loop - and go down that monster hill for most of mile 7 - a very aided 5:43 feels easy.  6:02 for level mile 8, 5:52 for aided mile 9, and now some more rollers - 6:10, 6:08, 6:02.  The last mile of the course is a nasty climb back up to the hospital and finish line.  I feel like I am crushing it, and only manage a 6:13 mile 13 and 6:08 for partial.  GPS is a bit short - 13.01.  Nonetheless, translated, this is a big PR for half marathon.  Race clock finish time = 1:18:44.  Translated Finish time of 13.11 ~ 1:19:20ish.  Call it a PR.      

Lunch time recovery run - 4.1mi 33:16.  Sore left side

AM before work - easy 30min. On TM at gym - 3.5miles.

PM lunch run on Canal and White River in Indy.  Easy to get motivated with a lot people out enjoying the weather. Left groin, IT bothering me still. 1 mile  WU and into 6:30 pace. Randomly, my body /legs kick down in to 6:05 pace for middle 2 miles. Then back down to 6:30.

7.6 miles total - 49:35

Later PM after kids in bed I am still hurting in left leg and attempt to take the bike out for some interval XT work in TH zone... discover that my tire is horriblmisshapen from my terrible tire change attempt. Frustrated with cycling beyond words.  Keeping tires inflated is too much...

Anyway, called it off and layering left leg on the foam roller for 20 minutes of pain.

Lunch run from work out CR by Trinity HS.  7mi. - 56:05.  Tired , but, foam rolling really did the trick.  Almost pain free

early am before work at gym - easy 6mi. TM - 46:00.  zzzzzzz

Easy 12 miles at lunch with Nathan - about 8-8:15 pace.  Always great to run with somebody, especially Nate.

AM TM at gym before work - 4 mi. - 35:15

AM Lunch run - 4.5 miles easy - about 8:30 pace

AM "15k" Trail Race in Southwestway Park near Indy.  These are always fun - trails are a nice departure from punding the pavement.  Got there early enough to get some easy miles in.  Ran most of the course, with several bathroom stops - 7 miles - 1:01:38.  Race start was as crazy as I thought it would be and not as many near the front as I thought.  Me and a group of about 5 go out together.  About 0.1 in to the course it turns in to single track.  One of the crazies up front, who was dressed up in William Wallace costum (I'm not kidding - this guy had half his face painted blue and a kilt!) bites it hard and totally wipes out.  Definitely highlight of the day :)

Anyway, me and 2 other guys continue on, both of them in front of me.  As we round down in to a gulley and the trail widens out, I feel like a pass is on order.  So, I made sure to blow by both of them and put the hammer down on the nasty climb  that follwed.  Only one of them stays with me.  At some point at one ofthe wierd tunr spots where we don't know where to go, he passes me back and leads for a while.  We run "together" for about 4.5-5 miles before I begin to notice the pace slacking.  I sit on him and let it slack for 0.5 miles or so and then blow by him.  He doesn't respond and I hear his breathing get further behind me. 

Solo for last 3mi, or so, and in to the finish in 1:01:09.  GPS 8.77 miles makes it about 7min avg.   TH effort for most of the race (where the second place guys wasn't leading).

2.44 miles CD really slow.

AM - Kids to the Indy Zoo.  A decent trip, but, pretty tiring and frustrating when it got crowded. 

Counting that as a workout. :)

PM - 21 mi. LR in the newly returned heat.  Ran a good portion of the ffirst half of the Mill Race course again.  Think it got into the 90s and stayed there throughout the run.  Drained 2 full handhelds and ate one Roctane gel.  Felt decent enrgywise, and not too bad on the leg soreness/fatigue throughout the run.  Stayed around 7:30 pace - 2:38:40 total.

Holding strong to the Vegan thing and haven't drank since June 6
 

Lunch run - pretty hot 85 or 90 and sunny.  Burkhart Rd. to Cemetary and back.  2 Funerals tents set up today and a procession going in as I ran through.  7mi. - about an hour.

PM run after big dinner - 30min. For 3.28 miles