Random Inspirational Quote

PM easy recovery miles in the heat ~90 deg. today: 13.56mi. - 1:50:49.  Directly to the pool for a little soak in cool water.

AM: 15.22mi. w/ 6MP - 6:35, 31, 28, 32, 37, 37.  Struggled with the last 2 mi. or so.  1:54:13 total.

Felt hot and slow today.  2 day hangover from marathon on Saturday would be my guess...

slow and leisrely 2hrs today - recovery needed, but volume as well... 13.11mi.

AM: 55 deg. and sunny - beautiful.

1 mi. WU over to track/fairgrounds, 10mi. MP w/ cutdown last 4mi. at ~HMP, 1.23 mi. CD

7:39,  6:35, 34, 31, 27, 22, 31, 25, 19, 16, 18,  8:31, 2:00

PM: easy 4mi. around the neighborhood - 34:40

PM: easy 8 mi. - 1:07:07

AM: light track workout before work today.  Beautiful cool morning clear and the stars shingin overhead. 

5:15a - jog over to track, 4 strides,

4x200m - 41, 40, 41, 40

2x400m - 80, 77

4x200m - 35, 34, 32, 30, jog back home

PM: easy 5.24 mi. - 45:54

CR Series Race in Brownstown, IN today.  A hilly out and back course on 90% paved road.  The guy who's won it every year for last 5 years broke his course record with a 16:3x today and most of the regulars did not show up, so I was alone in second for the whole race.  Didn't have the watch for the race, because I thought I had left it at home, so no splits.  

An 11 second improvement over last year, and retaking the lead in the Series today, so a good day.  2.5 mi. WU w/ 5x strides, 5k Race - 18:09, ran the course again at MP and a couple shorter faster intervals after a couple minutes recovery:  3.11mi. AT - 21:00, a couple min. standing recovery, 1mi. LT - 5:45, jog 0.3mi. rec., 0.7mi. LT - 4:11 

PM: 12 mi. w/ 5mi. cutdown - 6:53, 42, 38, 29, 17 --1:28:06 total

Another 100 mile week!! 

AM: recovery workout: 6mi. easy bike to Grandview, 4mi. easy jog, 6 mi. back home on the bike ~1.5hr. aerobic

PM: 6 mi. easy - grass loops - 50:54

6:30 AM: 60 degrees and humid/overcast.  1mi. jog over to track from house,

12 MP - 1:18:43 (6:51,34,33,32,43,37,31,31,33,25,34,20) - 6:33 avg.,

 jog back home.  Feeling good, however, a little tightness in the left groin and IT, and rt. knee feeling alittle twingy.  

PM: super slow 8.29 mi. - Terrace Lake and Back - 1:14 ~ 9 min. miles :)  Felt like crap until about 4 miles.

4:30am track workout - for the record and spoiler alert - I used the bathroom before leaving to run.

2mi. jog over to track w/ 4 straightaway strides,

8x0.5mi. LT - these were slow and painful today and I had to stop to use the bathroom (with no bathroom in sight) after rep no. 4... :(  not pleasant. 

2:49, 50, 51, 48, 50, 53, 55, 55, 55 - 2:51 average

I can probably attribute slow and sluggishness to GI problem and a solid effort on Monday morning without adequate rest time...

jog back home.

PM - super slow in the heat (95 degrees) 5.77mi. - 51:36

At work today - HuHot buffet... I overate.  legs and abs at work.  Feeling sluggish when I got home. Played with the baby a while and then popped a caffeine GU to pep up.  Went out for the 10-12 sheduled for the day expecting krap.  The caffeine GU was just what I needed - I'll have to remember that trick for the future.  Last 3 miles threw in some hill strides/sprints (7 of them - ranginf from 10 - 20 seconds) on Terrace Lake Dr.  Much cooler this evening also.  10 mi. - 1:19:10  -- feeling alot better than before I ran tonight.  Long MP run on Saturday morning and its time to really taper!!  Can't believe its already here.

Oh yeah, and I signed up for Indy Mon. Full on Nov. 2! - see you guys there :)

AM: easy 3.62 mi. jog over to the carpool from the house - a beautiful crisp morning! 50 degrees :) - 32:15

legs and core strneght training spread throughout the day in my cubicle at work.  Also, doing a practice, mini carb load in prep  for the last long MP run tomorrow morning.  Hopefully this will be good practice for what I will do in 2 weeks.

PM: easy jog back home: 3.62 mi.

AM Long run woth Tim Proctor - 15mi. @ MP - 1:39:39 6:46,41,30,43,43,43,38,42,42,49,38,42,39,23,19 (6:38 avg.)

This felt very easy in the cooler temps.  Great confidence builder and a good indicator of what to expect under similar good weather conditions.  2:52?  MAybe... 2:55? Definitely

AM: easy 10 miles - 1:21:07.  Taper week.  Time to watch the diet, reduce miles and go nuts!  :)

1PM: easy bike ride to rent the Star Trek movie. 16.87 mi. - 1:01:41.

6PM: easy 10mi. loop from house to MillRace via SR11 and back down SR 46 - 1:22:40

PM: 1 mi. WU, 5mi. cutdown +1mi. MP - started at slightly under MP and ended at about 5k pace for mile 5, and then took it back down to about MP.  1 mi. CD. 

8:00, 6:30, 6:33, 6:26, 6:07, 5:56, 6:23, 8:36

8mi. total - 54:29. 

PM: easy miles.  Over ate again today at bridge conference in Indy today.  My profession as a civil engineer binds me to sitting all day and eating bad food.  Its difficult to break free and/or avoid...

Sluggish and bloated feeling tonight - 5.11 mi. w/ 8x200m strides - 41:17

Later PM - did a solid strength training routine - about 20 minutes of switching between leg and core exercises

PM: 8 mi. easy - blazing thru in 1:13:52.  fatigued legs a bit from last strength train before MR Marathon

PM: easy 5 mi. with 6xstrides - 39:30 - Tapers drive me crazy

AM: super slow 7 mi. - over 9min./mile.  Some pain in the right knee :( ...

PM: Icing and elevating all day while watching the kid.  Lunch time - easy bike ride to get some Jimmy Johns for lunch. 11.78 mi. - 47:20

AM: 5k Race - 17:41 - aided for first 2 miles and then uphill for last 1.1.  5:30, 5:30, 5:55, 0:43 for 0.13

1st place - feeling awesome for first 2 miles and decent enough for the hilly last mile.  PR for 5k is def. going down this fall!! (after marathons)

PM: super slow 11 miles with hydration pack on (dropped off movie rentals) - 1:35:41

I'm a little more sore than I wanted to be after today.

PM: bike ride of most of the Mill Race Marathon course.  Nothing at a pace fast enough to call anything beyond "spinning".  Out for a nice ride enjoying the day and researching my "opponent" for Saturday.  33.45 miles - 2:18:40 of moving time.

AM: 45-50 degrees - nice crisp morning easy run: 8mi. - 1:03:50. Taper week

PM1: 60 degrees - a beautiful sunny fall day.  4 miles easy with the dog - 33:22.  Another dog got loose and attacked.  It took only 2 kicks to get him to quit growling and trying to bite Indy.  Poor owner...not really, I cussed her out, too.  My favorite is the dog owner who somehow loses hold of the leash and then comes running up behind their dog and says - "oh, he's friendly, he doesn't bite", while at the same time the loose dog is growling and trying to bite my dog's neck. 

PM: 6.33 mi. w/ 5x0.5mi. @ MP ~3:15s.  Mileage number for today is what my pace needs to be for a 2:52 Saturday :) (6:33)

PM: easy 4 miles - 32:52.  Ate alot of carbs today.  Way over calorie count, but I'm thinking I should be in the last couple days in order to carb load.  Got my Boston acceptance email today, so I'm in.  Now, as long as no more babies are coming in April... We are currently not expecting. 

Off - Tapering sucks

PM: easy jog downtown to race expo - 7.66mi.- 1:04

Ouch - another failure on the marathon attempt:

The race was an inaugral event in my hometown, and it was awesome to get to run on the closed down roads that I train on daily.  Turned out to be a huge event with about 600 in the full and 2500 in the half.  A random finisher of the half or full would win Cummins diesel engine truck!  (~50k value) - I did not win :)

Anyway, the race went a lot like some of the other marathons I have run.  Great for 20 miles, then not so great.  In training, I have been running a whole lot more mileage, and long runs at marathon pace.  Everything I had been doing looked like it was telling me that a 2:52:xx was my target.  So, I set out to run that time.  

First 20: 6:35, 31, 33, 45, 32, 28, 35, 35, 31, 34, 37, 37, 36, 32, 30, 30, 40, 26, 34, 38

Last 10k: 6:49, 7:01, 7:15, 7:25, 7:50, 8:18, 3:13 for 0.39

This is the worst I remember feeling at the end of a marathon in a while.  People later said that the temperature climbed in to the warm range near the end of the marathon... I don't remember feeling it get warmer, but I certainly remember how dead I was by about mile 22.  Check out the pace graph :)

http://connect.garmin.com/activity/382700673

Additional comments after reflection time:

I carried 3 GUs with me with specific plans to eat one at 7-8mi., half and a caffeinated gel between 16-18mi.  I probably should've had one more for about mile 22-23.  I remember feeling like I was in trouble around 20 mi. and for some reason told myself to plow on through the water stops.  There was even a critical point at mile 23.5 where there were GUs and some nutrition to consume - this spot would've saved me, I think.  I also realized that I only remember one aid station with sports drink.  I would've been doing alot better with more early on and throughout the race and a couple more gels...  probably... I did not race smart.  After 12 of these things you would think I would know better - I hate to say it, but this one was another learning experience instead of a victory.  Right now, its hard to stomach the idea of going through this again Nov. 2 :(   I guess it would help if I were able to walk.

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Off - very sore, recovery activities throughout the day, and enjoying some bad food.  slow jog tomorrow

Off work today.  Quality time with the kid while the wife works.  Took him on a couple walks pushing the strolller, and did about 500 core exercises throughout the day.  Acouple sets of pushups and carried the kid around a lot - that def. counts as strength training! :)  

PM: a 20 minute/ 5mile bike ride around the neighborhood felt good to get the heart pumping and the blood flowing to the legs.  Wrapped the legs up in ice and had a delicious protein shake afterward.

Time to forget this last debacle and move on.  Though I'm sure I'll be recapping Saturday at work about 3 or 4 times.