Random Inspirational Quote

walking - 2x1mi. at work.

0.35mi. pushing the kid around the block in the stroller.

PM: 3 miles "run" - 29:30

I know - hardcore workouts.

some walking at work, pshed the kid around the block twice after work :)

4mi. easy, dinner, 2mi. easy with the dog

about 8:30 pace and the legs are coming back 

PM: slow and somewhat stiff 1 hour slog - 6.75mi.  Still recovering... slowly

PM: light track work.  Testing the legs - jog over to the track and slowly built up to about MP over a couple miles.  Then a couple of 400s at LT ~ mile pace.  Since it was getting dark and the place is usually deserted on the nicest of days, surprisingly, there were 4 or 5 younger people doing some kind of track workout this evening.  Still in recovery mode, so any sort of hard workouts are still not allowed.   I seem to have added on some pounds this week :)

AM: a very heavy legged 5k this morning. One of the local favorites, so I couldn't miss it.  Mile 1 was 5:37, then, about what I expected week after a hard fought marathon - in the 6:00's and slowing up through the finish.  5k - 18:50

AM: treadmill run - 8mi. w/ 4x0.5mi. MP - 9mph seemed like enough of an effort this morning.  Last night we drove home from Lexington - it monsooned the whole way.  Very stressful :(

PM: It finally stopped raining, but it has also cooled down by about 20 degrees.  Jog over to the track in the new Adrenaline 14's.  Abbreviated, but much more lively intervals: 4x400m and 4x200m at about mile pace - 79, 76, 80, 78 // 36, 37, 35, 35.   My legs are ready for some work after a decent recovery week last week.  6 mi. total - 41:16.  Loving Adrenalines these days :)

1 PM: Fall weather is here!  55 degrees and sunny.  moderate effort for a 14 miler - Terrace Lake, people trail, downtown, and back - 1:44:04 - feeling pretty good till about 12 mi. - which is okay with me 9 days after marathon.  Goal is 90-100 this week and 100 next week with higher volume of MP stuff next week.

OFF - Tail end of the recovery phase from MR Marathon last weekend.  A little beat up after yesterday's moderate 14 miler.  Another long run planned for tomorrow, my weight was awful when I weighed in this evening - I must've put on some muscle! :)

4:15am - run to work from the house.  It was crisp and clear - about 40-45 degrees and dark the whole way.  I was decked out in my 2 blinking light on the front of my clothes and one light on the back since most of this route is county roads.  So, for 14-15 miles I saw about 10 cars total and it was a wonderful crisp morning with clear skies/stars overhead.  Then, the last 4-5 miles was on SR 11 - a heavily travelled state highway with a couple narrow shoulders.  I took a fall in one of the ditches somewhere in this segment and I had to go number 2 really bad starting about here as well!  That part of the run sucked,  The first gas station I came across had an out of order bathroom... :(   I barely made another mile down to the next available! :) 

All-in-all a encouraging, solid, moderate pace long run this morning.  20 miles - 2:22:57 for a 7:09 average pace.  The middle 10-11 miles were all under 7min., so I was happy about that and how it felt.

http://connect.garmin.com/activity/388204605

PM: sore jog home from unit to house.  3.5 mi. - 27:13

Very sore when tried to go out for the evening run - called it off.

Did some core and leg strength stuff throughout the day at work ~15min.  ~15 min. more of the same stuff before bed.  Weigh in wasn't as bad as I thought it would be :)

PM: easy 6mi. - 47:18 -- w/ Jog over to track for stridesx6 and 4x400m  - very sore and not thinking tomorrow is going to go so well...

AM: CR Series 15k in town - over by the fire station across town (part of the new marathon course, actually - 3x5k loops.  PErfect weather in the mornings, now - 45 to 50 degrees and sunny this morning.  This race is interesting because it pairs up teams of 3 (15k relay) with the 15k individual runners.  The race played out almost exactly as I suspected it would place wise, but I ran better than I thought I would.  First 10k to 7.5 miles, I hung with the 2nd place guy.  He gradually pulled away from around 7.5.  I suspect it was an easy pace for him (since he is usually faster).  I don't recall hearing any labored breathing from him.  I kept it pretty even slpit wise, and only wound up with one bad mile.  I have been drinking too much coffee lately, and I suspect this is the reason for some serious GI issues around mile 7.  New fueling plan starting today - less caffeine, and eating a full 3 hours prior to a big workout or race.  It has happened 2 or 3 times now - where I have had a horrible feeling in my sotmach followed by having to go to the bathroom during runs.

15k - 56:57 for a 6:05 avg. - 15k PR ( I can do better!)

Comments(1)

Went for this run earlier in the day and felt like trash - jogged back home and put it off - 1.6mi.

4pm - 10mi. easy pace - 1:18:57.  Felt alot better after digesting some of the bad food from yesterday.  I also feel a bit of acold coming on... :(  The weather has gotten to be perfect now - about 70 degrees and sunny this afternoon.

PM: long run.  Off work today - enjoyed sleeping in, lots of time with the youngster, and a decent long run.  House to Grandview Lake, the loop, and back - 18.6mi. w/ 5mi. MP - the lake loop is pretty hilly, so a moderate pace required a bit more than a moderate effort.  A bit under 7 min. for most of the loop:

8:25, 8:20, 8:01, 8:05, 7:58, 7:41, 7:13, 6:51, 6:42, 6:54, 6:56, 6:46, 7:19, 7:19, 7:27, 7:50, 7:59, 7:57, 4:51 for 0.6

18.6mi. - 2:20:33 for a 7:36 average

Practiced with the gels, but wasn't really a good simulation since I didn't have water.  Started hurting a bit near the end.

http://connect.garmin.com/activity/390575951

OFF - limit the number of "filler" runs until after run IMM (well, hopefully) and recovered.  Long Run tomorrow to or from work, weather depending

Long Run home from work in PM since it was raining this morning.  The extra recovery time from Monday was prob. a good thing also.

http://connect.garmin.com/activity/391435874

I started hurting pretty bad after 15 miles, but this run was much more enjoyable in daylight.

19 mi. - 2:24:20.  I kept it in about 7-7:30 range easily enough until about 15 mi.

Good recovery activities tonight.

AM: easy jog over to the carpool meet spot to get a ride to work. 40 degrees with a eerie looking harvest moon partially hidden behind some clouds this morning.  4.14mi. - 35:18

Not as sore as I though I'd be after yesterday.  Good recovery activiites last night: protein, stretching and icing.

easy 30 min. w/ a couple half mile MP pickups.  I literally decided to go run the Indy Half tomorrow during this run :). ate alot and bad today, so, we'll see.

8:30 am race in Fort Ben State Park in Lawrence, IN (Indy).  45 deg. and raining (lightly).  I ran this race bandit since it was 85 dol. and they didnt want to take debit card at day of registration.  I decided to run this race last night, but had been toying iwth the idea since Sept.'s Marathon, and started planning the Monumental training. 

Half PR on this course!  Since it has 2 nice climbs in it, and the splits really suffered in those segments, I'm thinking a flat course PR might be faster.  

To start this race, you climb starting from about 0.5 miles up through mile 3:  6:13, 20, 27 (end climb #1).

Miles 4 thru 10-11 are flat, so:  6:06, 01, 05, 06, 05, 04, 09, 24 (hill#2), 6:06, and a strong finish.  I didn't realize it the whole race, but the numbers were really down this year, so I wound passing the 3rd place guy with about a half a mile left: 0:55.6 for last 0.16mi.

1:21:07 on Garmin, but my numb fingers wouldn't press the button after crossing the line.  I looked down at a 1:21:05 as I crossed. 

http://connect.garmin.com/activity/392518385

This race is usually soft, and was even more so this year.  The winner only ran a 1:20:0X - the usually winner is in the 1:15 range at least.  The full marathon winning time was 2:44:XX.  This race is well done and run by organizers, but is scheduled at a bad time - its right in the middle of the early fall Boston Qualifying races and the late fall NY and IMM races.  It is in a good spot to run the half in prep for IMM for me.

 A lot of positives today for me - learning some things that worked for me that can be translated to the marathon in 2 weeks:  I know I can run low 2:50's with good weather, but the correct fueling has got to be there, both before and during race.  Today, I hit alot of the gatorade stops and was really making sure to get calories/carbs in every 30 minutes (minimum).  I did not do that great in the week leading up to today on the diet, but the main thing that really was different was the amount of time allowed before the race with food. Light on the coffee intake and a banana (at most) about 1.5 hours from the start. 

Not feeling too sore, either - so I think the fueling was good.  It really helped that it was below 50 degrees, also, I suspect.  5k race tomorrow will be a good indicator of how hard today really was on me...

Pics at finish line - The compression sleeves make me look like Arnold ...

Comments(2)

1PM 5k Series Race:  Preface with: I wasn't hurting too bad from the Half yesterday in this one - much nicer day for running today - 60 degrees, windy, and sunny.  This was a fun race, also, since it was right in the middle of the Fort Vallonia Days festival.

From the gun, me and a younger (much faster) dude ran together in 1st and 2nd.  He was taking it easy on me, apparently - he was chatting with me (the whole race) and seemed more interested in joining the beer sponsored team that I am member of :) - QuaffON!

Anyway, he smoked me in the last half mile and finished a solid 10 seconds ahead of me.  I did start feeling some tired legs after about 1.5 miles, but didn't die too bad:

5:40, 5:55, 5:57, 0:30 for 0.1 for an 18:02 - 5k

Later, I found out this kid was fresh out of high school and had run a 16:45 the week before.  I thanked him for running and chatting with me.

PM: 45 minute Bootcamp video - plyometrics - good core and leg strength work

PM: easy 6 miles - 48:00.  weather is awesome now - 55 degrees and overcast in evenings, 40-50 in the mornings.  Today was recovery for sure.  Gearing up for final hard longrun workout before Indy Mon.

PM: treadmill workout at Total Fitness.  I accumulated a couple free memberships from race prizes this year.  Since the weather has turned rainy and considerably colder recently, I decided to cash one in.  It works out well with the kid as well.  This is one of the nicer gyms - pool, b-ball court, etc.  (not that I'll ever use any of this.

Really did a random workout today: WU a mile, 3x1mi. w/ 0.25mi. rec. jog: 6:00, 5:52, 5:46, a couple hill sprint/strides: 11mph@4% - 0.25mi., 0.15mi., 0.15mi.  recovery jogged abit andthen into MP for 3.25mi., CD jogging

Sweated alot!  Weigh-in was awesome this evening.  Then I annihilated a Chipotle Burrito and went to bed :)

AM Tread MP run at Gym - WU jog, 5.5mi. @ MP (9.2mph = 6:31 ) -- 33:06, CD jog

8.25 mi. tot. - 58:45

5AM: Treadmill at gym before work - started at 7mph ended at 8.5mph.  Practiced with Clif Shot Gel after 30 minutes of easy run - since IMM will have these provided on course.  They are actually an improvement over GU (tastewise) in my humble opinion.  6mi. easy - 44:45.

All kinds of new shoes added to the inventory - time to retire a bunch off of my active shoe log :)

PM: Treadmill - easy 6 w/ 4x0.25 mi. hills: 6%@10.5 mph - 46:10 total

OFF today. 

AM: Easy paced trail running with Danny Webb and Pat Thomas this morning at Brown Co. State Park.  Went 10 miles at a very easy pace - 90 minutes of running in the new trail shoes - Salomon Speedcross.  Very good shoes.  First time wearing them - no blisters or sore spots to speak of - very nice! 

Took in the semi state high school cross country race afterward.  Winner was 15:3x.  Saw the lead group go through mile 1 in 4:52. 

PM: 2mi. w/ a couple strides to see that the new size 10 Kinvara 3's are okay

PM - 5k Series Race.  This little course is across town around a neighborhood.  A lot of turns, so the course is not particularly fast (for me).  Most of the regular guys did not run today - injury, and other reasons, so it was pretty much down to me and one younger guy (the same 19 year old who beat me last week and has run 16:46 on this course).  He tells me at the starting line that he's been sick all week and has run once.  I don't believe him, especially when he takes off to a 5:25ish first mile.  Then, I see him coming back to me and, as he began to really die at 1.5 mi. and I blow by him, I finally decide he was telling the truth.  So I railed off 2 decent miles and then proceeded to suck wind and lose rhythm very quickly around turns for the last 1.1 (1.15 - GPS) miles:

5:35, 5:38, 5:52, 0:50 for GPSed 0.15mi.  Sealed up the overall Race Series Win today!  Cross that one off. :)

Taper week this past week and this week.  IMM on Saturday!

OFF - Taper wk 

AM: off work in morning for the kid's 6 month shots/checkup.  Poor little guy.  Baby hates shots more than daddy, but not by much. 

ran easy 30 min. - 4 miles before jude's apt.

PM:  after a fun strength training session involving moving the old dryer downstairs and the new dryer up the stairs, an easy 3 miles ~ 23 min.

Easy 10k w/ 3mi. MP on the track 6:35, 6:30, 6:30.  Ready to go on Saturday - let's get it on.

OFF - Weight looks good, lower back a little stiff fom moving that stupid dryer.  Carb loading today and tomorrow. 

The weather was rainy, but warm for most of the day, today.  Strong storms throughout the night to bring some slightly cooler temps for Friday and Saturday.  Saturday morning should be lower to mid 40s with partly cloudy skies and slight chance of some showers.  A little windy, maybe -- 10-15mph predicted.