| Location: Columbus,IN,US Member Since: Jun 13, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 37 Marathons -- PR - 2:48:53 (Fall 2014)
A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)
10k - 36:30 Unaided // 35:25 (July 2014 - Aided)
5k - 17:28 (Aug. 2015)
1mi. - 4:58 (July 2014 - Track)
Short-Term Running Goals: 10k and 5k's to get back into the swing of thing this summer
Sept. 21: Mill Race Marathon - Under 3:00. LET's GO!
Long-Term Running Goals: R2R2R in Grand Canyon 5/18/19
Marathon < 2:45
Half Marathon < 1:18
Top 10 in Bluegrass 10k
5k < 17 Personal: 400m/800m competitively in track in high school. Took 15 years off. Started running again in 2010. Married to my beautiful wife, Tiffany, with 2 little boys, now 4 and 6. I'm a civil engineer working for the Indiana DOT in Seymour, IN. I live in a slightly larger town about 20 miles north - Columbus, IN. Originally from Lexington, KY.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1880.52 | 377.49 | 255.69 | 7.38 | 2521.08 |
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| Saucony Mirage - Black And Red Miles: 57.85 | Stationary Bike Miles: 29.00 | Brooks Ghost 4 - Blue Miles: 48.98 | Blue Nishiki 10 Speed Bike Miles: 555.36 | Brooks Ravenna 2 Miles: 497.81 | Saucony Kinvara - White And Red Miles: 53.91 | Grand Canyon Hiking Miles: 32.10 | Brooks Ravenna 3 - Blue Miles: 509.50 | IN State Park Hiking/Trail Running Miles: 31.35 | Brooks Ravenna 3 - Red Miles: 442.33 | Swimming Miles: 2.44 | Brooks Ghost 4 - Red Miles: 341.30 | Nathan's Lightweight Racing Bike Miles: 57.30 | Saucony Kinvara 2 - Black/Gold Miles: 123.12 | Brooks Ravenna 3 - Orange Miles: 310.28 | Elliptical Miles: 2.00 | Brooks Glyerin 10 - Blue Miles: 78.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - It's my Birthday! Happy New Year!! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
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PM Treadmill run/bike at Anytime Fit. 2 mi. WU 8 mph, increase up to 9.2 mph over next 6 mi. -- 8 mi. - 55:07
10 mi. on stationary bike - 28:15
1 mi. shakeout on TM - 7:33 |
| Saucony Mirage - Black And Red Miles: 9.00 | Stationary Bike Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Sloooow 4 on TM - felt terrible - maybe it was the 8 slices of pizza at pizza hut buffet that I had for lunch! :)
4 mi. - 34:30 |
| Saucony Mirage - Black And Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 10 mi TM Anytime: 2 mi. WU @ 8 mph, negative splits up to 8 mi. - ending at 9.2 mph 8 mi. - 55:00, rode stationary bike at Level 15 for 10 mi. - 32:20, 2 mi. @ 8mph - 15:00
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| Brooks Ghost 4 - Blue Miles: 10.00 | Stationary Bike Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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Nice weather - 50 degrees in January in Indiana is pretty warm. Testing out New (Old borrowed from dad) Nishiki 10 speed - its been sitting in my dad's garage for years now - it had a couple loose bolts and adjustments that it needed, but overall it rode well for the 13.6 mi. out and back on people trail to downtown Columbus bike shop. Anyway that took about an hour, and then ran a moderate but tight 4.4 mi. - 32:20. |
| Saucony Mirage - Black And Red Miles: 4.40 | Blue Nishiki 10 Speed Bike Miles: 13.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mi. moderate pace outside - 27:51 |
| Saucony Mirage - Black And Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| 12.1 mi. outside AM - 45 degress and getting warmer - supposed to be 50's today! :) 4.1 mi. w/ dog - 29:33 8 mi. on Terrace Lake hills - 57:51 My pace is feeling comfortable at 7:00-7:30 on these moderate training runs. Encouraging, since last year I was starting at about 8:00-8:30s - it looks like it could be a good year! :)
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| Saucony Mirage - Black And Red Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off today - Big week starting Mon. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 48 deg. pm run - terrace lake, gravel rd, loops -- 8 mi. moderate pace - 56:44. 7:00 - 7:30 miles are feeling even more comfortable in the new shoes :) Brooks Ravenna 2 |
| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 0.00 | 0.00 | 0.00 | 6.45 |
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Haven't been getting enough sleep - this stupid video game - Skyrim (actually its awesome) has kept me up late several nights :) - I know - poor me - a video game keeping up at night :)
Anyway - PM run-bike-run: 5.23 mi. - 39:49, bike 14.1 mi. - 54:19, shake out jog - 1.22 mi. -10:05
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| Blue Nishiki 10 Speed Bike Miles: 14.10 | Brooks Ravenna 2 Miles: 6.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy 4 mi. - 32:00 - headache that lasted all day - run seemed to help a little... |
| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 2.00 | 0.00 | 6.00 |
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PM Treadmill miles at home -
1 mi. WU 8 mph w/ strides,
1 mi. - 9.6 mph (6:15), 0.25 rec. 7.5mph,
1 mi. 9.6 mph, 0.25 mi. rec.,
1 mi. 9.0 mph (6:40),
1.5 mi. CD
6 mi. - 42:45 |
| Brooks Ravenna 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 12.40 | 0.00 | 0.00 | 16.00 |
| AM Treadmill workout at Anytime Fitness in Columbus - 17 degrees outside today :( 1 mi. WU 6.2 mi. - 43:45 1 mi. rec. 6.2 mi. - 49:00 1.6 mi. CD Ouch! - this was tough today - the intent was to run 2 x 10k at MP The first one was okay, second rep - not so good. Oh well, it was the longest hard run I have had since the marathons last fall. The weight is looking good, the speed is almost there for about 5mi. - 10k, now to get the mileage up... The goal is MP - 6:45s, rec./easy runs - 8:00s Looks like I've got some work to do! Good job Nathan on doing this at the end of your 70 mi. week!
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| Brooks Ravenna 2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 mi. easy - TM - 31:02 |
| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - mileage building - outside w/ Nathan - Columbus: Terrace Lake - Tipton Lakes course
2:00:00 |
| Brooks Ravenna 2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| PM, TM miles - 1.5 mi. WU 7.5 mph, 3x 1mi. @ 9.2 mph (6:31), 0.5 mi rec. and CD 6 mi. - 43:26
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| Brooks Ravenna 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 2 x 4 mi. on TM - got a little stomach bug - 4 mi. AM - 31:00, 4 mi. PM - 30:12 (last mi. MP) |
| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 30 deg. outside - PM - Terrace Lake-PT-Tipton course Pace was kind of all over the place - 7:05 up to 7:50 - leveled out over last 4 or 5 - 7:30s felt comfortable. It was a little cold today near the end of the run 15 mi. - 1:51:21
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| Brooks Ravenna 2 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM TM run - 1 mi. WU, 4 mi. tempo - 5mi. - 36:15 |
| Brooks Ravenna 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM run - 6 mi. TM - 48:00m 4 mi. outside with dog - 28:40 |
| Brooks Ravenna 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Right Calf Strain - Great :( | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off- Rt. Calf Strain - 15 minutes of leg and core work | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.85 | 2.00 | 0.00 | 8.35 |
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Leg feels good today - :)
PM Run outside - 35 degrees - took dog for his longest run to date - 5.5 mi.
8 - 9 mi. with interval training - 3 mi. WU, 1 mi. threshold - 5:59, 0.5 mi. rec, 1 mi. threshold - 5:57, 1 mi. rec., 1.85 mi. MP - 6:34, 6:46 (mi. pace) |
| Brooks Ravenna 2 Miles: 8.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Easy 7-8 mi. outside - 55:25 |
| Brooks Ravenna 2 Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 0.00 | 0.00 | 3.35 |
| Was going to go out of town early tomorrow morning but not going till afternnon so will be able to do long run tomorrow morning. This is a good thing since my legs are not feeling that great. Easy day - 3.35 - 24:52 |
| Brooks Ravenna 2 Miles: 3.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Wanted to go out and get 1st 20 miler in. Turned out well with very consistent splits and decent effort. Ran 5.1 of it with the dog - was almost attacked again by another loose dog in this neighborhood. :( I hate irresponsible pet owners. 5.1 mi. in neighborhood with Indy - 38:50 (7:46, 7:48, 7:44, 7:30, 7:41). Dropped Indy off at house and quick drink of gatorade mix and back out the door. Out to Cummins main factory and back with a loop around neighborhood: 7:23, 7:25, 7:35, :24, :25, :30, :30, :31, :31, :32, :36, :25, :32, :14, :40, 0.5 - 3:54 I definitely hit the wall at that last mile and a half, but overall a comfortable pace at around 7:30.
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| Brooks Ravenna 2 Miles: 20.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - 55-60 mi. this next week, 10 k race in 2 weeks | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 5.00 | 0.00 | 7.75 |
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50 degrees outside! PM tempo run - 2.75 mi. with dog, 5 mi. tempo - 31:21 |
| Brooks Ravenna 2 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 slow miles outside - very sore from Monday - 35:?? |
| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 slow miles outside 55:00 - legs feeling a little better today - 60 degrees outside! Wanted to go 12 today, but legs are still struggling - looks like its going to be a recovery week. |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Sick | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mi. easy on TM - 34:50 was up last night sweating with a fever... slow run today before going to the Superbowl festivities in Indy!
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| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
| Feeling sick this morning- took a nap and - 16 mi. pm on TM: 2 mi. @ 7 mph, 6 mi. @ 7.5, 6 mi. @ 8mph, 2 mi. @ 8.5 mph
2:04:16 Felt better once I got going on this run, but felt terrible this morning and right up until a nap and lunch.
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| Brooks Ravenna 2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.50 | 0.00 | 0.00 | 5.50 |
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PM, TM miles - 1 mi. 7mph, 1 mi. 7.5 mph, 1.5 mi. 8mph, 1 mi. 8.5 mph, 0.5 mi. 9.7 mph, 0.5 mi. 7mph
5.5 mi. - 42:16 |
| Brooks Ravenna 2 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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50 degrees outside - 3x1mi. speed workout:
1 mi. WU,
1 mi. - 6:20, 0.5 mi. rec.,
1 mi. - 6:16, 0.5 mi. rec.,
1 mi. - 5:58,
1 mi. CD |
| Brooks Ravenna 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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PM - Easy 7 mi. on TM - 7.5mph - 56:00 |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - Easy 6 miles on TM - 48:00 |
| Brooks Ravenna 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy 7 on the TM - 55:30 |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off - race tomorrow and LSD | |
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| | Race: |
Valentimes 10k (5.6 Miles) 00:35:46, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 5.60 | 0.00 | 18.00 |
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Buurrrr! 20 degrees for this race in Seymour, IN at 9 am. Danny Fischer smoked everybody and rolled in 33:?? for the win. 2nd place runner and I missed a turn where the race marshal to tell us to turn must've gotten cold and left their corner. 4th place was about 1:00-1:30 behind us the whole race, so the race officials and fellow racers were fortunately nice enough to give us the 2nd and 3rd place finishes. Looks like I was on pace for about 39:30. approx. 0.5 mi. jog warmup - call it 0.4 mi. for an even 18 for the day
Splits: 6:07, 6:25, 6:17, 6:33, 6:28, 3:56 for 0.6 Drove home and ran easy 12 mi. on TM at 7.5 mph - 1:36:00
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| Brooks Ravenna 2 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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PM run on TM - 7 mi. at 7.5 mph., 2.25 mi. starting at 8 mph and building to 9.2mph.
9.25 mi. - 71:50 |
| Brooks Ravenna 2 Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM - 8 mi. easy on TM - 62:00: 7.5 mph - 7.8 mph |
| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.50 | 0.00 | 0.00 | 8.00 |
| 8 mi. with tempo runs: 3.5 mi. - 23:00 outside with dog, TM: 1 mi. rec. 8 mph, 2 mi. - 13:00, 1.5 mi. 8mph CD -- total 4.5 mi. - 31:45
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| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 mi. easy outside - 30:40 |
| Brooks Ravenna 2 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| easy 3.5 mi. outside - 27:07 |
| Brooks Ravenna 2 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.15 | 4.00 | 0.00 | 0.00 | 17.15 |
| noon: 4.15 mi. outside - 32:45, 6 mi. on TM - 46:10, 8pm: 7 mi. on TM - 2 mi. buildup, 8.9 mph for 4 mi. (MP), 1 mi. CD (7 mi. 50:15) |
| Brooks Ravenna 2 Miles: 17.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Took a nap in afternoon - 8PM TM run: - 4 mi. 7.5 mph, 4 mi. 8mph
8 mi. - 62:32 |
| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
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Speed workout today:
1 mi. WU, 4 x 1mi. with 0.5 mi. rec.
5:58, 5:57, 5:59, 6:02,
0.5 mi. CD
7 mi. total
Very pleased with this workout! |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off day today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 55 degrees outside today- 2 mi. WU - 15:02, 6 mi. tempo - 1st 3mi.-21:00, 2nd 3 mi. - 19:30 -- total 40:30
1 mi. CD - 8:15
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| Brooks Ravenna 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 55 deg. again today - easy 4 mi. outside w/ dog - 32:40 |
| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.81 | 0.00 | 0.00 | 0.00 | 19.81 |
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19.8 mi. Long Run this morning 45 degrees and overcast Hills and trail running thrown in there throughout: 7:51, 7:51, 7:45, 7:40, 7:40, 7:35, 8:04 (trail), 8:06 (trail), 7:43, 7:41, 7:10, 7:17, 7:33, 7:58, 7:49, 7:55, 7:58, 8:19, 8:23, last 0.8 - 7:01 19.8 mi. - 2:35:24 (7:46/mi.)
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| Brooks Ravenna 2 Miles: 19.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| am - easy 5.2mi. TM - 44:36, PM - easy 2.5 mi. - 21:03 |
| Brooks Ravenna 2 Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Feeling pretty bad this morning - called in sick to work... 12 PM - Bike 7.4 mi., then 2 laps around neighborhood - 8 mi. - 60:10 Feeling much better after a good lunch and workout 8 PM - easy 4 mi. on TM - 32:00
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| Brooks Ghost 4 - Blue Miles: 4.00 | Blue Nishiki 10 Speed Bike Miles: 7.40 | Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.00 | 0.00 | 6.50 |
| PM Track workout outside - 55 degrees: 2 mi. WU - 15:47, 4 x 800m w/ 400m rec. (2:47, 2:47, 2:45,2:47), 1.75 mi. CD - 16:28 |
| Brooks Ravenna 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
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Almost 70 degrees today! - PM run-bike-run:
4.7 mi. slow pace, bike 7.5 mi., 2.5 mi. slow pace
Sore legs, great weather, though |
| Blue Nishiki 10 Speed Bike Miles: 7.50 | Brooks Ravenna 2 Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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60 degrees outside again - :)
Legs are feeling pretty sore and tired - 3 mi. easy outside w/ dog
4 mi. easy on TM at 7 mph...
5k / long run Saturday
total: 7 mi. in about 61-62 min. |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mi. bike, then 2 mi. easy run w/ strides - until severe weather |
| Blue Nishiki 10 Speed Bike Miles: 2.00 | Brooks Ravenna 2 Miles: 2.00 |
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| | Race: |
Pink Power 5k (3.1 Miles) 00:18:40, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 3.10 | 0.00 | 5.30 |
| Pink Power 5k in town. Road bike 7mi. over to race, 1.1 warmup, race, 1.1 CD, bike homw 7mi. Race went okay - 5:50 for mile 1, okay through 2, and died for last 1.1. Really though I'd be more like 18:15... plenty more opportunities for that after Carmel Marathon in April. Grand Canyon trip coming up next week - maybe I'll see some of you crazy guys out there! :) We're just hiking, though - hopefully some early morning trail running is in the cards though. :) We'll be on Hermit.
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| Saucony Kinvara - White And Red Miles: 5.30 | Blue Nishiki 10 Speed Bike Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM Treadmill miles - 8 mph for most of the run (after 2 mi. building up from 7 mph.) Decent long run - 20 mi. - 2:31:10 |
| Brooks Ravenna 2 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Bike over to UPS store and back - 16.75 mi. - 1:11,
50 crunches, 20 PU, 25x2 obl., 20 PU,
easy run on TM - 4 mi. - 32:00 |
| Brooks Ghost 4 - Blue Miles: 4.00 | Blue Nishiki 10 Speed Bike Miles: 16.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Trying to incorporate some basic core and strength training throughout the day: 3 x 20 pushups, PM - 8 mi. easy - 1:07:35 -- 65 degrees outside !
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| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 5 p outside run around neighborhood loop (70 deg!): 1.25 mi. WU, 6 mi. MP - 40:30, 0.75 mi. CD, 7:30 p TM: 2 mi. easy - 17:10 10 mi. total Throughout the day - 80 pushups, 150 crunches
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| Brooks Ravenna 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| AM run: outside - easy 7 mi. Terrace Lake Course - 57:07, PM run: TM - 2 mi. easy, 1 mi. MP (9mph) - 3mi. - 23:21 Start driving the 28 hours to the Grand Canyon with Dad tomorrow morning. Will try to get some miles in when we stop - should be fun to run different places :) |
| Brooks Ravenna 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 mi. outside before leaving to drive to G. Canyon with Dad. |
| Brooks Ravenna 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Driving all day - made it to Flagstaff from IN in 2 days of driving with 2 hour breaks each day to watch UK Bball games. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM Run on Rim Trail of Grand Canyon. Rim Trail is a mostly paved and somewhat hilly trail that runs along a good portion of the South Rim.
Ran from Bright Angel Trail head over to South Kaibob Trail head and back past Bright Angel and over to Potter (?) Memorial Elevation - ~7000' views/vistas - spectacular 15 mi. - 2:00:00 What an awesome run! Totally worth the drive all by itself.
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| Brooks Ravenna 2 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 2.00 | 0.00 | 17.50 |
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After the run in the park, we went back out to Best Western in Tusayan (2.75 mi. from park entrance) to meet up with rest of the hiking group. 6 of us total. After a fairly poor night's sleep (with 3 people who snore - :) and 6 people crammed in to one room), an early morning run before the hike. 4 am run: 2 x Tusayan to GC park entrance and back 25 degrees, but clear skies - made for another awesome run w/ stars and fresh higher elevation air. (~ 6500' here) w/ 4 x 0.5 mi. strides 9 mi. - 1:12:34 Started hike at ~ 8:30a from Hermit's Rest down to Hermit's Creek. slow moving group, but fun, nonetheless. Only one fall resulting in injury - a scraped up shin
~ 8.5 miles down to camp site - arrived at about 5p
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| Brooks Ravenna 2 Miles: 9.00 | Grand Canyon Hiking Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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6 am run from Hermit Creek Camp to Ridge beginning Tonto West Trail. 1.25 mi. out and back. GPS watch was struggling, but kept the time just fine. 30:00 of running for a difficult 2.5 miles on the trail. Very fun running! A little scary on the down grades and loose rock (which seems to be an extremely common feature of the trails in the GC) Very slow going with the amount of effort required. Started day hike with group at around 9a. Hermit Creek to Monument Creek to Granite Rapids and back. This made for a full challenging day. It was about 9 miles of hiking total, but required a great deal of arduous climbing and descending to reach our destinations. But, as with everything in the GC, it was total worth every ounce of blood, sweat, and tears to get to see these amazing places. - Got back to Hermit's Creek Camp at around 5p.
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| Brooks Ravenna 2 Miles: 2.50 | Grand Canyon Hiking Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LEft Hermit Creek at 6a for same trail run as yesterday - again GPS not working too well, 30:00 run again with a couple of stumbles and scaring a hiker who did not hear me coming up behind him and telling him I was coming :) 2.5 miles trail run - 30:00 Started hardest part of hike @~ 7a - Hermit Creek to Boucher Creek on Boucher Trail. Several difficult near vertical climbs as well as a fair amount of vertical exposure spots made for a challenging 5.5 miles of hiking. One member of the group and I hiked off at a faster pace and reached the Boucher Trail split off to wait for the rest of the group and be sure of which way we were supposed to be going :)... After everybody was caught up and had a chance to rest, we headed on down the trail to Boucher Creek and made it to camp site #2 by 4p, by which time the sun was beating down and was starting to take its toll - I think it was about 85 degrees, which the hottest it ever got for this trip.
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| Brooks Ravenna 2 Miles: 2.50 | Grand Canyon Hiking Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| Hardest day of hiking - More near vertical climbs and rock slide to climb up, along a lot of vertical exposure. LEft Boucher Creek at dawn and arrived at spot that was to be camp site by 10:30a. Rested a bit, dropped back in shade of tree at Yuma Pt. and ran trail run - 25:30. GPS messed up again, so distance unclear - call it 2 mi. Waiting on rest of group for a while and could see them tryiong to make the climb from bottom of difficult portion of trail. Hiking mate and I (Shawn) grab some water bottels and jog back down trail to help rest of group. 7 minutes of jogging back and we reach first of group - a little frazzled from vertical exposure spots - he wasn't a happy camper even as he sat on a shaded rock overhang with the pack off. The rest of the group makes it up the hard parts and Shawn carries Sherrie's pack the rest of the way to Yuma Pt. IT was about 1p at this pt. and hot and sunny. A couple of the group are low on water and Yuma Pt. turns out to be a dry camp spot, though with a spectacular near 360 degree view. Group decides to move on to dripping springs, where there is a strong possibility for water. Shawn and I decide to push and hike to the Rim tonight. It was a hard hike up and up ... and up, but we both made it an hour before sundown. 9.6 mi. on what my dad deemed one of the hardest trails in the Canyon, and Shawn and I chug some bottled water and scarf several trail mix type snacks from car, hop in car and head to the closest bar :)
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| Grand Canyon Hiking Miles: 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running today - Everybody out of the Canyon by 10a the next morning - Shawn and I are there to meet them at the top with donuts and a 12 of Coors Light :). Showers and burgers and more beers all around - a couple of hours of reflection and hanging around the resort areas of the park, and the group splits - the other four are off to Southern CA, we are starting the long drive back to IN. Dad and I make it to Gallup, and get a hotel. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mi. run from Motel 6 near Interstate into downtown Gallup. 1:17:20
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| Brooks Ravenna 2 Miles: 10.00 |
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| | Race: |
Strides of March Half Marathon (13.1 Miles) 01:26:05, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 13.10 | 0.00 | 0.00 | 14.60 |
| Strides of MArch Half MArathon in Oklahoma City. What a lucky find - my dad I driving back through decide to stop for the night in Oklahoma City and I find this race about 2 miles from where we are staying. PRetty good showing on tired and sore legs from the Canyon hike. Slow 1st 2 miles and a windy day also combined for a time that was a little slower than I would have liked to have seen. Nonetheless, a PR by about a minute, and a good measuring stick for where I am and what I should be able to do in the coming weeks. Half Marathon next Saturday in Carmel, 10 miler in Louisville the following week and the Carmel Marathon April 21. |
| Brooks Ravenna 2 Miles: 14.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Nice to be back home! Great day! It seems I returned from out West to spring time in the midwest :) It is 80 degrees and sunny with everything blooming :) Legs are a little sore but energetic after yesterday's half marathon.
PM run - 2 x 3.55 miles outside around neighborhood loop - 30:52, 28:43
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| Brooks Ravenna 2 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 2.00 | 0.00 | 0.00 | 8.10 |
| easy 8 mi. w 2 mi. buildup: 4.1 mi. - 39:37, 2 mi. buildup - 13:30, 2 mi. CD - 17:40
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| Saucony Mirage - Black And Red Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.28 | 0.00 | 0.00 | 0.00 | 8.28 |
| PM - 80 degrees 2 mi. easy - 18:11, 8 mi. bike - 31:50, 6.28 mi. easy - 53:40 Taking it easy today - I am tired (our air conditioner broke - it's hot in our house :( )
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| Brooks Ghost 4 - Blue Miles: 8.28 | Blue Nishiki 10 Speed Bike Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 2.00 | 0.00 | 0.00 | 8.25 |
| PM - Outside - light rain, 75 degrees Easy 5 mi., 2 mi. MP, 1.25 mi. easy w/ dog after dinner
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| Saucony Mirage - Black And Red Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Sam Costa Half Tomorrow - Kentucky vs. IU tonight - GO CATS!!!
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| | Race: |
Sam Costa Half Marathon (13.1 Miles) 01:23:54, Place overall: 20, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
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Sam Costa Half Marathon in Carmel, IN. Perfect day for running this morning - 55 degrees and overcast. Mu goal for this race was to go out and run between 6:20 and 6:30, hoping to run about a 1:25:30. Splits looked okay (fairly even), except for 2 blips - I think the slow one was from going up hill and with a water stop slow down. The 6:10 at mile 9 was to try to shake loose of a one of those runners whose footfalls are very loud and for some reason annoy me :) It sounded like this guy was intentionally smacking his flat feet on the pavement.
6:19, 6:25, 6:25, 6:17, 6:24, 6:17, 6:25, 6:40, 6:10, 6:25, 6:17, 6:31, 6:27, 0.1 in 0:52 I'm pretty excited about this time - PR by about 2 minutes! As a celebration I went out and bought some new Ravenna 3's :) Pretty sore, but I was thinking about running the 5k close to Seymour tomorrow (for freyguy, if u read this :) )
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| Brooks Ravenna 2 Miles: 15.10 |
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| | Race: |
Seratoma 5k - Cortland, IN (3.1 Miles) 00:17:48, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.52 | 0.00 | 3.10 | 0.00 | 7.62 |
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Got some new shoes yesterday - Ravenna 3s and they feel absolutely wonderful! Wore them for the race and the WU/CD runs. 5k in Cortland, IN this afternoon - pretty good turnout for a small town race - about 150 people. Both Tom and broke the course record on what appeared to be a course that was short by about 0.05 - this was the second year for the race :) 2 mile WU w/ strides, Splits: 5:51, 5:55, 5:53, 0:09 for the last 0.05 17:48 is a PR for this distance, nonetheless. 2.5 mi. CD jog with a couple of the guys
Overall, this was one of the best sports weekends I've probably ever had - I set 2 PRs and Kentucky advanced to the Final Four!! GO CATS!!
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| Brooks Ravenna 3 - Blue Miles: 7.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Throughout the day - 3x20 pushups, 3x50 situps/crucnhes
PM run outside - 2 x 4 mi. easy:
4.2-34:34,
3.8-31:20
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| Brooks Ravenna 3 - Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM outside neighborhood loops run: 8 mi. easy - 5 mi. 42:17, 3 mi. - 25:21 |
| Brooks Ravenna 3 - Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 1.00 | 0.00 | 7.00 |
| 6.25 mi. easy bike to Mill Race Park -30:06, 7 mi run - buildup (7:52, 7:36, 7:25, 6:38, 8:12, 7:54, 6:00) - 51:37, 6.25 mi. easy bike home - 27:56
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| Blue Nishiki 10 Speed Bike Miles: 12.50 | Brooks Ravenna 3 - Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.56 | 0.00 | 0.00 | 0.00 | 4.56 |
| knee feeling tender - easy outside PM run 3.34 - 32:08 and 1.22 - 11:14 w/ dog
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| Brooks Ravenna 3 - Blue Miles: 4.56 |
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| | Race: |
Papa Johns 10 miler (10 Miles) 01:05:43, Place overall: 84, Place in age division: 21 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| Nathan and I ran this race in Louisville, KY that finishes in Papa John's Stadium on UofL's campus. This is a fun race, but the course is difficult. Miles 2.5 thru 6 go through Iroquois Park which consists of several healthy climbs. I definitely think that trying to push through these effected the later miles, as well. Split times reflect as much: 6:17, 6:16, 6:35, 6:45, 6:37, 6:40, 6:20, 6:43, 6:45, 6:33 It was pretty awesome to be running on UofL's campus the morning of the Final Four match up with Kentucky. Being a big Kentucky fan, I naturally had to wear all blue :)
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| Brooks Ravenna 3 - Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - Go Cats! Kentucky vs. Kansas - Monday at 9:20 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles outside: 4 mi. w/ dog - 34:27, 6 mi. - 46:57
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| Brooks Ravenna 3 - Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 2.00 | 0.00 | 10.00 |
| 4x20 PU, 4x50 crunches through out the day at work. It's actually pretty hot today - 82 deg. and sunny PM - 10 mi. run w/ threshold intervals: 8:37,8:22,8:50,8:50,6:45, 6:06,8:07, 5:55,8:43,8:45
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| Brooks Ravenna 3 - Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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3x20pu, 3x50 crunches throughout the day at work, PM - 7 easy miles- slow pace, 5 miles around the neighborhood on the bike, 2 mi. easy run
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| Blue Nishiki 10 Speed Bike Miles: 5.00 | Brooks Ravenna 3 - Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM workout: 6.78 mi. bike to trail, 5 mi. trail run - 42:45, 6.78 mi. bike back
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| Brooks Ghost 4 - Blue Miles: 5.00 | Blue Nishiki 10 Speed Bike Miles: 13.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| PM run: easy 6 w/ 2 mi. MP - 46:39 , easy 4 - 37:09 |
| Brooks Ravenna 3 - Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 9.00 | 0.00 | 0.00 | 22.00 |
| long run day - 7:30am run w/ C.R.C.: 2 mi. WU, 9 mi. MP (6:50,6:30,6:36, 6:29, 6:18,6:30,6:46(?),6:50(?), 6:38), 6 mi. easy - 54:00, PM run: 2.8 mi. bike WU, 5 mi. easy mostly in grass - 42:57
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| Blue Nishiki 10 Speed Bike Miles: 2.80 | Brooks Ravenna 3 - Blue Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off running - xtrain day
20 miles on bike - out to Grandview Lake - what a nice ride - 7 miles to the lake, 6 miles around, 7 miles back
Learned a lot about the gears on my bike :) For example - it has another gear that gets me going about 5 mph faster :) I also suck at changing the gears at the correct time on hills...
Oh well - I plan on riding a lot more. |
| Blue Nishiki 10 Speed Bike Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
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to give myself a boost (to wake up :)) at work, I sometimes will do some light core stuff in my cublicle throughout the day: Today - 20 PU, 50 crunch, 20 lunge, 20 back (superman arm/leg raises)
x-train/strength building day:
PM bike-run-bike:
6.2 mi. easy bike over to Mill Race Park (25:51),
5 mi. w/ 0.5 mi. up water tower steps x 2 and steep hill running x 5 - call it approx. 0.5 mi. of VO2 max (45:49)
6.2 mi. bike back to house (25:58),
2 mi. super easy in the grass with the dog (18:22)
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| Blue Nishiki 10 Speed Bike Miles: 12.40 | Brooks Ravenna 3 - Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| off today - easy mile jog with dog |
| Brooks Ravenna 3 - Blue Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| PM Run - A little chilly today: 3 mi. build - WU, 5 mi. tempo, 4 mi easy - (8:05,7:45, 7:31, 6:47,6:48,6:50,6:30,6:50, 8:29,9:00,8:55,8:58) Legs feel a lot better after a day off :) Carmel Marathon is 10 days away - tempo feels nice and easy... :)
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| Brooks Ravenna 3 - Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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PM run around neighborhood and part of Saturday's 10 k course (across the street from my neighborhood :) )
4 mi. easy with the dog,
5 mi. around 10k course with 2 mi. at MP
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| Brooks Ravenna 3 - Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.50 | 0.50 | 0.00 | 4.00 |
| PM run with dog - Easy 4 mi. w/ strides. 10k race tomorrow here in town if the weather holds. |
| Brooks Ravenna 3 - Blue Miles: 4.00 |
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| | Race: |
Caring Parents 10k (6.2137 Miles) 00:37:55, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.20 | 0.00 | 11.20 |
| 8:30 am 10k in Columbus starting at Southside Elem. - delayed 1 hr. from weather. 1.25 mi. jog over to school from house misc. jogging and stretching to stay loose, race started at 9:40am 10k PR - Tim and were alone the whole way - he pulled away around mile 4.5 with a couple of sub 6's on the hills (6:05,6:15,6:08,6:02,6:00,6:10,1:15) - 37:55 - PR
easy cool down jog with a couple of the regulars, then a 1.25 jog home and 1 mi. easy with the dog
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| Brooks Ravenna 3 - Blue Miles: 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| 12PM - 9 mi. Terrace Lake out and back - approx. 8:30-8:50 mi. - super easy jog - no watch 2.2 mi. hike at Brown Co. Park Trail No. 10 (rugged - not really though)- this felt harder than the run :) 1 hr nap at 6p 7p - easy 2 mi. real slow with dog Taper Week... Carmel on Saturday! Good luck in Boston tomorrow, everybody!
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| Brooks Ravenna 3 - Blue Miles: 11.00 | IN State Park Hiking/Trail Running Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off running - shockingly, I was able to get to sleep early as well :) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.00 | 0.00 | 0.00 | 7.50 |
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Pacing - 1 mi. WU, 2mi. MP, 0.5 rec, 2mi. MP, 1mi. rec, 1mi. MP
These felt a little stressful mentally - I kept looking at my watch... Rode the bike after eating to calm down.
I'm just tense about this weekend, I think. I anticipate a start similar to what Jake's description of Boston was like (not quite that fast ofcourse :) ). Everybody will be running like idiots :) My focus will be to not be one of those idiots :) |
| Blue Nishiki 10 Speed Bike Miles: 7.00 | Brooks Ravenna 3 - Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mi. easy - 4 w/ dog and 3 later in the evening |
| Brooks Ravenna 3 - Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| PM - easy 2.5 |
| Brooks Ravenna 3 - Blue Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy 2 mi. w/ strides - Carmel Marathon tomorrow! |
| Brooks Ravenna 3 - Blue Miles: 2.00 |
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| | Race: |
Carmel Marathon (26.2 Miles) 02:57:39, Place overall: 18, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 26.20 | 0.00 | 0.00 | 26.70 |
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Perfect conditions for this 7:30 am race in Carmel, IN. Combined with an extremely flat course, the temp was about 45-50 degrees and overcast throughout the whole race. Nathan met me and Tiff at the start line about 15 minutes before to give me my packet, that he had so graciously picked up at the expo the night before. Got a half mile of jog/strides before making my to the spot right in front of the 3:05 pace group - hoping not to ever see them :)
Turned that I didn't :) Started off with goal in mind to run 6:45s as long as I could, in an effort to break 3 hrs for the first time...
This plan worked out gr8. A couple of slow miles at 4 and 5 where Nathan and I and another guy were chatting were made up for with several miles in the 6:30s scattered throughout. In fact, it wasn't until mile 22 that I hit the wall and really started slowing:
6:39, 6:41, 6:51,6:53, 6:55, 6:46, 6:37, 6:39, 6:45, 6:40, 6:45, 6:35, 6:40, 6:45, 6:30, 6:41, 6:39, 6:39, 6:35, 6:33, 6:35, 6:49, 6:51, 7:10, 7:14, 7:12, 2:00
Nathan did great,also. He broke his PR by about 9 minutes. :)
PR by about 11:51 and broke that 3 hr mark -- 2:57:39! Extremely pleased with this result. Hopefully this time is good enough to get in to Boston 2013?!? ;)
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| Brooks Ravenna 3 - Blue Miles: 26.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off run after Carmel Marathon yesterday- legs feel about 6 out of 10 on the soreness scale, 8 out of 10 on the tired scale. Easy biking in the evening today - 7.7 mi. on the crappy/clunky 10 speed Nishiki - 34:00 Got new shoes yesterday as a reward for PR and BQing (hopefully good enough to get in this time :) ) - I like the current Blue Ravenna 3's I have so much that I bought another pair (a different color). I'm excited about running in those. :) Tomorrow...
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| Blue Nishiki 10 Speed Bike Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off run after Carmel Marathon Saturday - legs feel about 6 out of 10 on the soreness scale, 6 out of 10 on the tired scale. Eating whatever I want today :) 8 pm - 30 minutes of easy bootcamp video (light core and light legs)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| New shoes! :) PM neighborhood loop - easy 8 - 2x4mi. (34:13, 33:44) Marathon Legs: Soreness = 5 of 10, Fatigue = 6 of 10 Feel much better today after running and eating well again. The last 2 days I've been pigging out and enjoying all the bad food I don't usually eat. :)
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| Brooks Ravenna 3 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
|
PM outside run - great weather! I feel summer coming in the air :)
soreness and fatigue still a there but fading...
6 mi. easy - 50 min., 3.4 w/ dog - 30 min. |
| Brooks Ravenna 3 - Red Miles: 9.30 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.50 | 0.00 | 5.30 |
| PM outside recovery workout: 1.5 mi, 0.5 mi. 5k pace, 1.2 mi., 5.1 bike - 21:25, 2 mi. |
| Blue Nishiki 10 Speed Bike Miles: 5.10 | Brooks Ravenna 3 - Red Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - poker tonight at Horseshoe! | |
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| | Race: |
Couch Tater 5k (3.1068 Miles) 00:18:48, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.30 | 0.00 | 3.10 | 0.00 | 19.40 |
| AM run: 7.9 mi. Easy run (1:03:32) over to 5k race across town, 0.5 mi. WU, Columbus 5k race in 18:48 - fatigued legs from Carmel, I guess... Anyway at the 1.5 mi. mark I slipped on wet pavement and fell and landed on my left knee pretty hard - bruised and skinned. Felt really taxing on the last mile to run a 6:15 (5:42, 6:03, 6:15, 0:48), any way, good enough for a distant 4th and 1st age group... I need to get this 5k time down to 17:30 in a month (17:48 before marathon on semi fresh legs, so I think a little more speed work, and I'll be close?)
8 mi. easy run (in the pouring cold rain) home (1:02:07). I kept thinking of Forrest Gump for some reason - "big ole fat rain" |
| Brooks Ravenna 3 - Red Miles: 19.40 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| I wanted to ride my bike to Brown County State Park and do some trail running today but: 10.1 mi. bike - 42:27 (halfway to Brown County State Park - got a flat tire). Turned around and rode the rim for a little bit, and then decided it would be wise to not destroy my bike and left it leaned up against a telephone pole beside SR 46. 9.2 mi run home 1:17:31, Got Tiff and drove back out to pick the bike and then continued on to hike in Brown County Park -- 3.5 mi. hike - 1:15:14
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| Brooks Ghost 4 - Blue Miles: 9.20 | Blue Nishiki 10 Speed Bike Miles: 10.10 | IN State Park Hiking/Trail Running Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
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PM run after work: Easy 7 outside - 80 degrees -
6 slow, finished up with 1mi. at MP to beat the rain - 58:30
Legs are feeling almost 100% |
| Brooks Ravenna 3 - Blue Miles: 7.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.25 | 0.00 | 4.75 |
|
Light Track workout today to test the legs:
T-Storms scattered throughout the day - so I barely got this short workout in before the warning sirens went off:
4.75 mi. - 1.5mi WU,1mi. - 5:36, 800 rec, 1200m - 4:24, 400 rec, 800m - 2:53, 400m, sirens and dark clouds rolling in...
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| Brooks Ravenna 3 - Red Miles: 4.75 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 1.00 | 1.50 | 0.25 | 9.00 |
| PM Pacing workout - 85 degrees: 2.5 mi. WU w/ strides - 20:27, 0.75 - 4:46, 200m rec. - 1:02, 0.5 - 3:03, 200m rec. - 1:05, 0.25 - :79, 1.5 mi. rec. - 13:19, 1 mi. - 6:33, 2 mi. CD - 17:07
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| Brooks Ravenna 3 - Red Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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PM - Easy 6 mi. - 50:07
Gonna get some early miles in tomorrow morning - off work - and then heading to Churchill Downs for the Oaks!! (The second biggest horse race at the world famous track the day before the Kentucky Derby.) Seymour Half Marathon on Saturday - looks like its going to be in the 60s with a slight chance of rain for the Saturday morning...
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| Brooks Ravenna 3 - Blue Miles: 6.00 |
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| | Race: |
Seymour Mini Marathon (13.1 Miles) 01:24:55, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 13.10 | 0.00 | 0.00 | 16.10 |
| I woke up this morning and felt like there was a freaking stress fracture in my left leg. So I jogged about a half a mile in the neighborhood before laving to drive to the race. It felt like it maybe needed to loosen up and it would be fine. Fortunately, it did just need to loosen up and work itself out. Anyway, the race was a good one apart from the weather - a little warm but very humid. Didn't wear my watch for this race because of how my leg was feeling as well as the heat, so no splits. 3 guys take off from the start line not to be seen again until later in the race. Me and a couple of the Crossroads Race Series regulars, Nathan, and several others that I don't recognize are in the chase pack. By mile 4 or 5 it appears as though the pack is down to 3. Then the only climb on the course and I began to fall off of the other 2 (they actually sped up I think :)) So around mile 10 I pass one of the early leaders, mile 11 another early leader is walking as I pass, and mile 12 the guy who was way out in front for the first 7 or 8 miles is noticeably limping as I pass - cramping issues I discover. I'm surprised as I approach the finish and see that I can get under 1:25 - I feel as though I have been much slower in the last 5k, but it turns out that the guys I was running with until the climb were speeding up. So much for stress fracture :) My leg feels fine. I jog back to the mile 12 water station for a beer! :) (after chugging some water/sports drink) -- great cooldown strategy ;)
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| Brooks Ravenna 3 - Red Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy 4mi. - 34:20 -- outside - its hhhhott! No not really - its about 85 and feels hotter right now, though.
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| Brooks Ravenna 3 - Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| PM run after work -- threatening to storm the whole time - my favorite time to run :) easy 9 - 1:13:51, easy 2.5 w/ dog - 19:55 off work tomorrow!
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| Brooks Ravenna 3 - Red Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 4.00 | 0.00 | 13.80 |
| AM Run: 6.9 mi. easy, w/ last 0.9 mi. tempo (6:06 pace) - 58:14, 3 PM Track workout: 1 mi. WU - 8:44, 800m - 2:34, 400m rec, 600m - 2:02, 200 m rec., 400m - 1:16, 1000m rec. - 6:00, 600m - 1:58, 200m rec., 400m - 1:15, 400m rec., 200m -0:37, 200m rec., 200m - 0:35, 1200m rec. - 9:01, 800m - 2:53, 800m CD - 4:56, I actually dug up some of the old high school track workouts that the coach had written on notebook paper for me :) Enjoying doing the old school track build up workouts again (not quite as fast as they werein when I ran them in high school - uuhhh 13 yrs ago :) 13.8 mi. for the day
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| Brooks Ravenna 3 - Blue Miles: 6.90 | Brooks Ravenna 3 - Red Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| PM Run: part of Caring Parents 10k course 1.8 w/ dog-14:48, 5.1 - 39:43
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| Brooks Ravenna 3 - Blue Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.25 | 0.75 | 8.50 |
| PM Track workout: 2 mi. WU w/ strides - 14:34, 800m time trial - 2:21 (lungs - ouch) - its been a while since I attempted anything like this and could tell with the sharp burning lung sensation :) - really felt like I was maxed out after the first 400m in 67 - wow! that shouldn't feel that hard, right? Oh well - I think I'll give this another shot after a considerable amount more of track workouts/shorter speed work. 1.25 mi. rec. - 11:26 - needed every bit of it :). Was fairly pleased with the consistency of the 800m repeats after this test: 3x800m w/ 400m rec. (2:50, 2:50, 2:50), 2x200s (35, 32) w/ 200m rec., 1 mi. CD, 2mi. slooow after dinner w/ dog
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| Brooks Ravenna 3 - Red Miles: 8.50 |
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| | Race: |
Gnawbone DANCES WITH DIRT - 10K (6.5 Miles) 01:06:45, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.50 | 0.00 | 8.50 |
| DANCES WITH DIRT - 10K - Trail Race 2x1mi. On grass WU - testing out the traction on the old Brooks Ghost 4 in the mud/grass First trail race - What a race to pick! This was extremely hard, but fun. There were several "hill" climbs that were not possible to run up - walking pace had me gasping for air and my hamstrings almost locking up! There was portion on a steep decline where I got going too fast and tumbled head over feet and crashed pretty hard on to some rocks - ouch! After I shook that off, the course turned right around and went around some trees and climbed back up that hill on the other side of the trees. At some point in mile 5, I missed a turn and wound up adding about 0.25 miles to the distance. The last 0.25-0.5 mi. was in the water of a creek - probably knee deep in about 3 spots - this helped to wash the blood off my knees :) Most of the run was through brush and wooded area that was definitely never anything resembling a beaten path. My legs are shredded from all the briars and thorns that I ran through. Other than the risk of injury, and total thrashing that your legs and back take climbing steep inclines, I would definitely recommend doing one of these type races for all us flatlanders out there.
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| Brooks Ghost 4 - Blue Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 6.00 | 0.00 | 0.00 | 15.25 |
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Broken GPS watch = guestimates of splits... AM runs: 8:30a easy run 6.25 -54:41 9:30a 1mi.WU -8:20, 2.5 MP - 17:20 mother's day with Grandma and mom :)
PM run: 7:45p ~2 mi. WU -17:00, 3.5 mi. tempo - 22:54. This felt like faster than 6:32/mi., but I feel like I accomplished the goal of the workout. (3-4 @ HMP) Looking to break 1:23:00 this weekend in Geist Half, hopefully...
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| Brooks Ravenna 3 - Red Miles: 15.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
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Man, I ate way to much today - Pap johns pizza for dinner and trying to run an hour later wasn't too productive :)
4.2 sluggish miles around the neighborhood |
| Brooks Ravenna 3 - Red Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.00 | 1.00 | 0.00 | 10.50 |
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5:30p run to the track: 6.5 mi. w/ 2x0.5mi. (2:56, 3:00) - It was pretty hot, but my legs also felt dead. Saving up for Geist Half this Saturday. Total time - 56:22
Mowed the lawn and suffered my usually mild allergy attack.
8p neighborhood run: 4 mi. w/ dog - 3 mi. easy, finished up with 0.5 mi MP and 0.5 mi. HMP. Legs felt a lot better than earlier in the day.
Total time - 31:45
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| Brooks Ravenna 3 - Blue Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7pm run - 7.25 rec. mi. - 57:16 8:30 pm - 1.75 rec. mi. w/ dog - 14:00 Nice and easy today
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| Brooks Ravenna 3 - Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| PM rec. miles: 2.5 mi. w/ dog - 20:47, 3.2 mi. easy - 24:36 -- bad spaghetti tonight - :( - pukey face
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| Brooks Ravenna 3 - Blue Miles: 5.70 |
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| | Race: |
Geist Half Marathon (13.11 Miles) 01:26:02, Place overall: 27, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 13.11 | 0.00 | 0.00 | 18.61 |
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1 mi. WU over to start line, Course is very hilly, and I've been feeling bad with a stomach bug the last couple days. I was feeling some cramping /tightness and had digestion issues throughout the race today. Fairly pleased with the result considering all the excuses I had :) Last 5k was horrible... 21:11 :( The legs also felt tight from mile 1, so oh well. 15k under an hour and 1:04:52 though 10 mi. No GPS watch still, so no splits. God, my stomach is still churning while sitting here typing this. :( This is a point to point race, so 4.5 mi. slow rec. jog back to car.
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| Brooks Ravenna 3 - Red Miles: 18.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles w/ dog - my stomach is all messed up and my legs feel extremely sore from the half yesterday - Puke! |
| Brooks Ravenna 3 - Red Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
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Stayed home sick from work today - this bug is hanging around in my stomach... Slept in til about 9a, ate some IHOP breakfast to see if it would stick. It did - thank god. Let that settle and went for an easy 2 mi. w/ dog (who has also been sick) around noon. Waited around the house until about 4p and decided to put in some kind of workout. The current goal is a 17:30 5k in one of the upcoming local races. Any suggestions on better speed building exercises from anybody reading this? here's what i did this afternoon (and have been completing similar for the last couple weeks): 2mi. jog to local track w/ strides, 4x200m w/ 200m rec. - 38, 36, 35, 34, 2x400m w/ 400m rec. - 74, 73, 1mi. jog back toward the house, last 1mi. - 5:55 6 mi. total - 48:00 easy 2 mi. after dinner w/ dog - yahh! he finally pooped!! :)
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| Brooks Ravenna 3 - Red Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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4.5 mi. trail running in Brown County State Park. I've been having a pain in my left calf/arch of foot that's been nagging for a couple of days. It really only hurts when I'm hitting the ground hard (downhills). This week needs to be low mileage and somewhat of a recovery week. My bike should be fixed tomorrow or today. Trail running, biking, and shorter distance, faster intervals for the next week and a half.
4.5 mi. in beautiful park trails - 1.5 mile around Ogle Lake (trail #7), 3 mi. out and back on Taylor Ridge? Trail (#9)
45:02 to complete this distance, but it felt mod/difficult with all the elevation changes and misc. movement that accompanies trail running.
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| Brooks Ravenna 2 Miles: 4.50 | IN State Park Hiking/Trail Running Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.50 | 0.00 | 0.00 | 5.50 |
| 4.5 mi. to Bike Shop - via SR 11 - 29:34 (6:34 min./mi.) to pick up bike, 6.8 mi. bike back to house - via SR 46 - 23:44 (17mph), 1 mi. w/ dog - 9:02 CD Oddly enough, the left foot/arch/shin thing felt great running the MP, but hurt when I slow jogged the cool down.
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| Blue Nishiki 10 Speed Bike Miles: 6.80 | Brooks Ravenna 3 - Red Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.25 | 0.00 | 6.25 |
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Was gonna ride bike to track, do track workout, and then ride back, but,
1.25 mi. bike flat tire (again:) ),
1.25 mi. run back home - 11:25, drove over to track,
track workout: 1 mi. WU-7:40,
4x800m - 2:52, 2:52, 2:51, 2:53 (400m rec.),
400m - 0:75 (400m rec.),
800m CD
total time running - 11:25 + 36:54
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| Blue Nishiki 10 Speed Bike Miles: 1.25 | Brooks Ravenna 3 - Red Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| AM Run: 10 mi.: 6 mi. - 48:10, 2 mi. Tempo - 12:35, 2 mi. CD - 16:28
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| Brooks Ravenna 3 - Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.27 | 0.00 | 1.00 | 0.00 | 16.27 |
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10:30 am run - already heating up - 80-85 degrees, supposed to be in the mid 90's here the rest of this weekend. 12.1 mi. moderate - 1:31:16. Ran with new GPS watch - Nike+ (the jury's still out on this one...) Splits: 7:45, 7:35,7:26,7:22,7:16,7:19,7:23,7:42,7:36,7:34,7:47,7:36
3:30 pm run - 92 degrees :) 4.17 mi. easy w/ intervals - 33:58 - easy pace with 4x0.25mi. tempo (though not really :( ) - 1:26, 1:30, 1:32, 1:33 The intervals did not feel good at all :( - they were way slow, and it felt like I was pushing... Today is the first day of my fall marathon training schedule (mid-September race day)- Let's get it on!
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| Brooks Ravenna 3 - Blue Miles: 4.17 | Brooks Ravenna 3 - Red Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
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11:30am run: 85 degrees and climbing :) goal for training this time around is to keep the "easy runs" under 8:00/mi. pace (unless legs legs/body totally fried) The short term training goals are for shorter races, however - particularly, the 5k's coming up, and the 10k on July 4 in Lexington, KY
8.3 mi. easy - Splits: (+"7:") 48,42,48,47,34,39,36,50 Cool Off/Stretch in the neighborhood pool :) 0.3 jog back to the house The watch seems to be working out - its not perfect, but for the $150 price tag, its adequate enough to be satisfied. There's no function on it for differentiating between bike and run. This will eventually matter... :) 3:30pm run: easy 2.3 mi.
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| Brooks Ravenna 3 - Red Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.78 | 0.00 | 2.50 | 0.00 | 12.28 |
| 5:00pm run: 12.28 mi.: 4 mi. WU over to track down SR 11, 4x800m. (3:07(?),2:52,2:55,2:56), w/ 400m rec. -- these all need to be </= 2:52 :(
2x400(74,74),w/ 400m rec.
4 mi. CD back down SR 11 I get the feeling that I need to add some days with sets of 200s...
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| Brooks Ravenna 3 - Red Miles: 12.28 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM Runs: 7.25 mi. trail run - Brown County State Park - Perfect weather, good strength building day. Trails #7 around Ogle Lake and Trail #9 -- tough terrain w/ significant climbing -- 1:16:25
1.25 mi. neighborhood run after dinner w/ dog
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| Brooks Ravenna 3 - Blue Miles: 1.25 | IN State Park Hiking/Trail Running Miles: 7.25 | Brooks Ravenna 3 - Red Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 mile jog in the grass after work w/ dog. Maybe 2-4 more after dinner...
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| Brooks Ravenna 3 - Red Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| PM run - jog the 5k course for tomorrow - 3.25 - AB course- 26:30
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| Brooks Ravenna 3 - Blue Miles: 3.25 |
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| | Race: |
AM: Abby Brinkman 5k, PM: Run from the Sun 5 mi. (8.11 Miles) 00:49:58, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.91 | 0.00 | 8.11 | 0.00 | 16.02 |
|
AM run for local 5k race: 50-55deg. overcast 3.66 mi. jog to Mill Race course - 29:04, Abby Brinkman 5k race - 19:03 (4th overall, 2nd AG)
The course for this race runs through a lot of turns, grass, and loose gravel. ITs an out and back on a narrow path, so on the way back I was having to put on the brakes for people heading out (not paying attention and running 3-4 abreast on the path:( ). Overall, the effort level was there, just not the time. The mile splits were progressively worse due to increasing amounts of runner traffic near the end as well some legs that didn't get up some hills: 5:51, 6:16, 6:24, 0:32
4.25mi jog back to house - 34:40 Run from the Sun 5mi. race near Indy (7pm) - 30:58 (6th overall, 1st AG)
Felt like I ran better in this race than this morning - go figure :). Took the Nike watch back and exchanged for Garmin 410 :), but Garmin wasn't charged so didn't have a watch for the race. A guy I was running with at mile 1 graciously gave me mile 1 split of 6:03. After that, I felt myself slow down progressively. However, it did feel pretty good to pass one of the better known local guys at about 4.5 mi. and hold onto the 6th place finish.
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| Brooks Ravenna 3 - Red Miles: 16.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.44 | 0.00 | 0.00 | 0.00 | 8.44 |
| Traded in the silly Nike GPS and got a big boy watch :) Garmin Forerunner 410 -- Awesome!! This watch is ridiculous! :) Sorry, this is news to me after having a Bowflex an then that Nike thing for a week or so. Anyway -- a couple of 4-5 mi. recovery jogs today and an easy 30 minute bike ride in the evening. 12:45p: 4 mi. - 34:49, 4:30p: 4.14 mi. - 31:41, soak in the pool (brrr - cold water) 5:19p: 0.3 jog back home 8:11p: 7.35 mi. bike - 31:49
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| Blue Nishiki 10 Speed Bike Miles: 7.35 | Brooks Ravenna 3 - Red Miles: 8.44 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Got the bike tire fixed and learned how to change the back tire. Apparently its possible, but still rather difficult :) Thank you Bike Station employee from Kentucky :)
5p: 4 mi. - 35:53, 7:30p: 6 mi. Bike to Harrison Lake - 24:16, 3 mi. - 22:36, 5.9 mi. bike back home - 20:43 I've been tired and extremely sluggish on the runs right after work, but feel good on the runs/workouts after dinner. Strange
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| Blue Nishiki 10 Speed Bike Miles: 11.90 | Brooks Ravenna 3 - Red Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.34 | 0.00 | 2.00 | 0.50 | 12.84 |
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Wow - this new Garmin watch is awesome! 4 PM: run over to middle school track, track workout (8x400m, 4x200m), run back home (with additional 0.92 mi.)
| 1 | 33:09.8 | 4.00 |
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| 8:17 | | 2 | 1:37.2 | 0.25 |
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| 6:29 | | 3 | 1:06.9 | 0.12 |
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| 9:18 | | 4 | 1:11.2 | 0.25 |
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| 4:45 | | 5 | 1:07.6 | 0.12 |
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| 9:24 | | 6 | 1:14.3 | 0.25 |
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| 4:57 | | 7 | 1:07.7 | 0.12 |
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| 9:24 | | 8 | 1:16.4 | 0.25 |
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| 5:06 | | 9 | 1:07.5 | 0.12 |
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| 9:23 | | 10 | 1:17.8 | 0.25 |
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| 5:11 | | 11 | 1:09.3 | 0.12 |
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| 9:38 | | 12 | 1:14.4 | 0.25 |
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| 4:58 | | 13 | 1:13.5 | 0.12 |
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| 10:13 | | 14 | 1:20.1 | 0.25 |
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| 5:21 | | 15 | 1:19.5 | 0.12 |
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| 11:03 | | 16 | 1:19.8 | 0.25 |
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| 5:20 | | 17 | 1:17.7 | 0.12 |
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| 10:48 | | 18 | :37.8 | 0.12 |
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| 5:15 | | 19 | 1:06.1 | 0.12 |
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| 9:11 | | 20 | :35.0 | 0.12 |
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| 4:51 | | 21 | 1:04.2 | 0.12 |
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| 8:55 | | 22 | :32.3 | 0.12 |
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| 4:30 | | 23 | 1:14.0 | 0.12 |
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| 10:17 | | 24 | :34.5 | 0.12 |
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| 4:47 | | 25 | 1:22.8 | 0.12 |
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| 11:30 | | 26 | 36:33.1 | 4.00 |
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| 9:08 |
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| Brooks Ravenna 3 - Red Miles: 12.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.85 | 0.00 | 0.00 | 0.00 | 12.85 |
| Slow pace today - get in the mileage... 12.85mi. after work - 1:54:27 It was a beautiful day today, that much is certain. Still lovin this watch :)
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| Brooks Ravenna 3 - Red Miles: 12.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off today - Red Hot Chili Peppers concert tonight in Louisville! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.46 | 0.00 | 0.50 | 0.00 | 6.96 |
| PM run: Easy 7 with dog around neighborhood w/ 200m strides. - 56:05 Crossroads Series 5k tomorrow morning here in town.
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| Brooks Ravenna 3 - Red Miles: 6.96 |
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| | Race: |
Sun Run 5k (3.11 Miles) 00:18:27, Place overall: 10, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.03 | 0.00 | 3.11 | 0.00 | 12.14 |
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Sun Run 5k in Columbus, IN. 8a this morning - about 60 degrees this morning. This is a flat course that I thought I was going to do better on. The late night on Thursday at the concert played a part in this performance, I think. Goal was to break 18:00 today - on pace through 2 mi., then the legs felt like they were extremely tight and tired. 18:27.3 w/ splits: 5:40.5, 5:56.5, 6:06.6, 0:43.6 AM: easy 3.32 mi. w/ dog - 28:08, mod. 5.11 mi. 39:37, legs are hurting pretty bad
PM after dinner: 10 mi. bike - 33:37 (17.9 mph)
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| Blue Nishiki 10 Speed Bike Miles: 10.00 | Brooks Ravenna 3 - Red Miles: 12.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 2.00 | 1.00 | 0.00 | 12.32 |
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2PM neighborhood loop, southside track run: 85 degrees, sunny 8 mi. - 4x800m(2HMP,2MP), 800m rec., 1mi. 5k pace | 1 | 8:20.1 |
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| 1.00 | 8:20 |
| | 2 | 7:44.4 |
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| 1.00 | 7:44 |
| | 3 | 7:42.3 |
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| 1.00 | 7:42 |
| | 4 | :56.8 |
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| 0.12 | 8:13 |
| | 5 | 3:39.7 |
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| 0.50 | 7:19 |
| | 6 | 3:04.2 |
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| 0.49 | 6:14 |
| | 7 | 3:20.3 |
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| 0.50 | 6:40 |
| | 8 | 3:09.6 |
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| 0.51 | 6:15 |
| | 9 | 3:26.5 |
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| 0.52 | 6:36 |
| | 10 | 3:27.9 |
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| 0.42 | 8:19 |
| | 11 | 5:55.7 |
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| 1.00 | 5:56 |
| | 12 | 8:56.6 |
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| 0.95 | 9:28 |
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5PM neighborhood run: easy 4.32 - 32:50
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| Brooks Ravenna 3 - Blue Miles: 12.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.07 | 0.00 | 0.00 | 0.00 | 9.07 |
| 4 mi. easy with the dog -33:34, 6mi. bike to Harrison Lake and its scenic hills - 22:23
mod. 5 mi. hill/trail running - 41:29
6mi. bike back to house - 20:01
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| Blue Nishiki 10 Speed Bike Miles: 11.93 | Brooks Ravenna 3 - Blue Miles: 9.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.50 | 0.50 | 14.00 |
| PM track workout: 4.5 mi. WU - run over to track, (36:22)
10x400m w/ 200m rec., (78,79,79,81,81,81,81,84,82,84)
4x200m w/ 200m rec, (39,38,42,41)
4.7 mi. super slow CD - run home (44:33) This was tough today! The 400s felt very hard after #4 which I think contributed to the last 3 slower reps, as well as the 200s at much slower pace than I would've liked. I was struggling to jog home :)
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| Brooks Ravenna 3 - Blue Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.52 | 0.00 | 0.00 | 0.00 | 5.52 |
| Sloow and in the grass - 5.5 mi. - prolly about 9 min. pace, but who cares. Recovery day |
| Brooks Ravenna 3 - Blue Miles: 5.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: Recovery day Workout 6.2 mi. bike out to Grandview Lake - 25:42 easy 4 mi run around Grandview Lake - 32:22 6.1 mi. bike back home - 21:37 easy 2 mi. run w/ dog - 16:36 Good, fun, recovery day with some decent effort thrown in intermittently
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| Blue Nishiki 10 Speed Bike Miles: 12.30 | Brooks Ravenna 3 - Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 1.00 | 0.00 | 6.30 |
| AM run around neighborhood: 6.3mi. w/ strides (4x400m @ 5k/mi. Pace -- 90,91,92,92) - 48:45 tot. |
| Brooks Ravenna 3 - Blue Miles: 6.30 |
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| | Race: |
Frankfort 5 Miler (5 Miles) 00:30:26, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 4.00 | 5.00 | 0.00 | 18.25 |
| Frankfort, KY, 8:30am: Hilly course, 70 degrees, humid... half mile warmup. Was pleased with this run. Forgot how hilly this course was. Splits were indicative of the first mile all down hill, and the rest climbing back up that descent. 5:52, 6:13, 6:15, 6:17, 5:48 for last 0.88 mi. - my GPS showed that the distance was 4.88 mi. 0.79 cooldown
Lexington, KY, 11am: Hilly course, 85 degrees, humid... 12 mi. w/ 2x2mi. MP (13:18, 13:28) - total time - 1:36:40
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| Brooks Ravenna 3 - Blue Miles: 18.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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The left knee and both achilles tendons/calves were really hurting yesterday. Felt better today, but figured I needed a day off from running.
Cross training day - 19 miles on the bike. Rode out to Harrison Lake and did some loops around the parts I hadn't seen out there. What a nice ride :) Beautiful day. Felt good to do some biking and enjoy the weather. Will try riding to work Tuesday after I make sure I have the necassary gear for night riding in the morning, as well as the flat tire kit. Its 20 miles one way, so it should be a fun adventure!
Easy week this week on the running to get the knee feeling better and let the previous 3 weeks soak in. Cross training (hopefully some swimming to go along with biking) to hopefully shed some pounds. |
| Blue Nishiki 10 Speed Bike Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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PM Run outside: 90 degress, sunny
8 miles easy - 1:07:38 - feeling good, taking it easy... |
| Brooks Ravenna 3 - Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.68 | 0.00 | 0.00 | 1.00 | 5.68 |
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PM workouts: 90 degrees and sunny
3.36 mi. bike to TLAC to pick up race bibs/pins from Jeff - 12:26,
3.33 mi. bike home - 12:09
digging the new biking XT !
track workout: 2 mi. WU w/ strides - 14:29, 2x800m @ mile pace - 2:18, 2:23 w/ 1 mi. rec.
easy 1.61 mi. jog home for CD - 14:32 |
| Blue Nishiki 10 Speed Bike Miles: 6.69 | Brooks Ravenna 3 - Red Miles: 5.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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5AM Bike to work:
20.38 mi. from Columbus, IN to Seymour, IN on mostly county roads this morning. Nice ride! Half of it in the dark. The chain actually slipped a lot and came off on CR 950. Hope that doesn't happen on the busier roads or Sand Creek Bridge! Several scary parts, but not as bad as I thought it was going to be. AM ride was slow with several stops -- 1:21:34 (15 mph) 5PM Bike home from work: 20.03 miles Seymour to Columbus, same route in reverse. Somehow, even with rush hour traffic heavy in parts. the ride home was much better, car wise - everybody seemed to content to be patient when they couldn't get passed -- thanks :) -- also much faster - 1:10:23 (17.1 mph) IT was pretty fun -- I actually had to pick up the bike when I discovered a newly dug trench in a construction zone I had cut through in the morning :)
The bike is an old clunker that weighs a ton! I gotta bust my ass to get that thing at 20 mph consistently. got home and was a little tight in the shoulders and back, but it felt good to get some good burn in without killing the running legs. 4mi. easy around the neighborhood - 32:33
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| Blue Nishiki 10 Speed Bike Miles: 40.41 | Brooks Ravenna 3 - Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 mi. to get the lead out after yesterday's bike ride (and last night's horrible calf cramp :() 1:02:33 (9:00, 8:04, 7:30's rest of way)
took a couple mi. to get going, but legs felt fresh and ready for another double race weekend (maybe triple, if the wife doesn't care :)) Tomorrow night - 5k in Seymour,IN at 8pm. Sprint for Nick 5k - race that I'm helping to organize for a fellow employee's 9 yr old son recently diagnosed with leukemia. Saturday morning - 5k in Columbus, start line is 3 miles from the house :) Chose of 5k or sprint tri in Indy on Sunday!!
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| Brooks Ravenna 3 - Red Miles: 8.00 |
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| | Race: |
Sprint for Nick 5k (3.11 Miles) 00:18:58, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 3.11 | 0.00 | 8.31 |
| AM: easy 2mi. run, 10 min. in the pool attempting to swim (backstroke, mostly) - call it about 400m After hauling/lifting/loading and unloading stuff from 1pm up through race time and marking the course and at 4PM: Sprint for Nick 5k jog of course, I started the race pretty tired...
8pm: Sprint for Nick 5k Race - 18:58 Tom was there and was ahead by his usual cushion for the whole race. He ran something like 18:15. It turned out to be sunny still, and in the mid 80s. The course mostly flat and shaded, but I could feel the day's work in my tired legs. No big deal. We raised about $1000 for this kid, so mission accomplished. :) Get well, Nick!!
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| Swimming Miles: 0.25 | Brooks Ravenna 3 - Red Miles: 8.31 |
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| | Race: |
Run with the Angels 5k (3.11 Miles) 00:18:35, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 3.11 | 0.00 | 9.71 |
| AM: easy 3.3 mi. to race, 5k Race - About 80 people, mostly walkers, in the race. 2 high school kids took off down the hill from the start line on Goeller, so I cautiously stayed back a couple meters. One came back immediately, and the other slowed a little but built a 50m lead in the first mile. I was right on the pace I wanted and was feeling last nights race a little, so decided it would be wise to not worry to much about him. Decent even split run - 18:35 (5:58s) 3.3 mi. back to house. Plan is to run in PM: WU 1 mi., 8mi. MP, 1 mi. CD
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| Brooks Ravenna 3 - Blue Miles: 9.71 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 1.50 | 1.50 | 0.00 | 10.10 |
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AM: 3.36mi. Run w/ dog- 28:31, 12pm: 2mi. WU, 6x800m: 3x10k pace (2:55,2:56,2:55) 3xMP/rec. (3:03,3:30,3:36), 1mi. CD Tot. -- 6.73mi. - 51:00 Last night's run never happened - icing aching knee and resting seemed wiser. Glad I did - knee feels better today. IT is hot today! Its 90 today and supposed to be 100 by the end of the week :( Fun times watching the Olympic trials on TV tonight and this week! Way to go Mr. Rupp!!
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| Brooks Ravenna 3 - Blue Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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PM Moderate 10 miles: loop around neighborhood and Terrace Lake out and back - 1:15:22
Hilly course, moderate effort on climbs, icing of knees after. Feeling fresh after low mileage last week, but watching the sore left knee. 5k this Saturday, 10k in Lexington, KY on the 4th |
| Brooks Ravenna 3 - Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| PM run House to Park (down SR 11): 4.5 mi. WU over to Mill Race Park- 35:44, 4x0.25 mi. hills @ 1 mi. pace (81,83,80,84) w/ 0.25m rec., 3.5 mi. back home- 28:42 HCM Seminar for work up at Purdue next few days - should have some fun new courses!
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| Brooks Ravenna 3 - Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile easy run on Purdue Campus |
| Brooks Ravenna 3 - Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.50 | 0.00 | 8.25 |
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AM: 4 mile easy run on Purdue campus.
PM: 4.25 mi. @ Purdue - ran over to the Purdue track and ran 4x200s. It was still near 100 degrees at 8pm, but couldnt pass up the opportunity to run on the track.
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| Brooks Ravenna 3 - Blue Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.72 | 0.00 | 0.00 | 0.00 | 1.72 |
| easy jog with the dog - 1.72 mi - 16:44 |
| Brooks Ravenna 3 - Blue Miles: 1.72 |
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| | Race: |
Firecracker 5k (3.16 Miles) 00:18:26, Place overall: 5, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.82 | 2.00 | 3.16 | 0.00 | 12.98 |
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AM: Columbus 5k - 18:26 (3.16 mi.) -- good showing today - hilly course and super humid. Busted out the old Kinvaras today - they only have 180 miles on them and they felt great - much lighter than the old faithful blue ravennas. Mile splits: 5:42, 5:53, 6:01, 0.16 - 0:50. The last 1.5 mi. had some healthy climbs. On a flat course, today would've been sub 18, I think... :)
misc. warmup distances with a couple of strides - kept it short with the temperature doing most of "warming up" by itself, CD runs on the race course - 1.54 mi. x 2. neighborhood loop - 1.73 mi. w/ dog, 4mi. - moderate hill workout -- hard up hills, easy down x 6. Mile splits - 7:02, 7:37, 7:34, 7:29
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| Saucony Kinvara - White And Red Miles: 6.92 | Brooks Ravenna 3 - Blue Miles: 6.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
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1pm: Sloow 8 mi. in the heat - legs hurting, hot outside, 8.3 miles. That is all :)
8pm: cooled off to 82 deg. - 3mi. slow (w/ dog only 1.5 since Indy was behaving awfully today) around neighborhood loop |
| Brooks Ravenna 3 - Blue Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5pm -- hot again. Taking it easy for BG10k in Lexington on the 4th: Easy 6, Terrace Lake out and back - 49:45 Super slow and easy jog in the grass with the dog after dinner - 2mi.
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| Brooks Ravenna 3 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - BG 10k tomorrow in Lexington, KY | |
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| | Race: |
Bluegrass 10k (6.28 Miles) 00:40:07, Place overall: 59, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.08 | 6.28 | 0.00 | 0.00 | 7.36 |
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My legs were fried for this race - Race number 4 in 12 days - 3 x 5ks, and this one was a long, hilly 10k. Wanted something like 37:30, but pace seemed faster than my legs had in them and the temp was in the low 80s to boot - crash and burn... :)
5:55, 6:02, 6:50, 6:23, 6:55, 6:25, 1:37
My watch read 6.28 mi.- 40:08.9
A month off from races seems totally necessary - thankfully, that's what I have on my schedule.
8 PM bike ride: 12.6 miles over to Mill Race Park and back - thankfully I was not hit by any fireworks :)
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| Saucony Kinvara - White And Red Miles: 7.36 | Blue Nishiki 10 Speed Bike Miles: 12.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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PM recovery workout:
13.3 mi. bike to Mill Race Park and back - 48:06,
3mi. easy run around neighborhood - 25:48, dip in the neighborhood pool (not refreshing :( - water was about 80 deg. :( ), 1mi. easy run - 8:22
8pm easy run - 4 mi. - 31:54 |
| Blue Nishiki 10 Speed Bike Miles: 13.30 | Brooks Ravenna 3 - Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: 1 mi. on the bike - I turned around in my neighborhood, realizing that I did not have time to make it to work on time if I biked :( -- 2 mi. easy jog around neighborhood - 17:39
5PM: 8 mi. slow in the heat (100 degrees) - 8mi. - 1:06:26
Taking off to Lexington and Lake Cumberland (KY) early tomorrow !! :)
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| Blue Nishiki 10 Speed Bike Miles: 1.00 | Brooks Ravenna 3 - Blue Miles: 2.00 | Brooks Ravenna 3 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| Lake Cumberland - Nice little jog up the boat ramp to the car to get a girl's bag :) About 400 yds of swimming to the shore and back from boat. Other than that - all relaxing. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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AN exhausting day at the lake yesterday. 100 degrees and lost my hat early in the morning, when it blew off - managed to not get sun burned - found some 110 SPF. Somehow, Tiff still got burned - even applying and reapplying 110.
Easy jog in the evening with the dog. 2mi. - prolly about 10 min. miles. IT was starting to lighning and thunder |
| Brooks Ravenna 3 - Red Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM run: Thankfully, it is cooler today - mid 80s. 12 mi. buildup - out to Harrison Lake and back. I felt exhausted before starting this run, so I'm happy that I made it out the door. About 8:30-9min. miles for first half and then steadily increased pace up through 11. Last mile -cooldown. |
| Brooks Ravenna 3 - Red Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: rec. miles -- 6mi. - 50:10 before dinner, 2mi. - 17:50 after dinner
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| Brooks Ravenna 3 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| PM track workout: 90 deg. and sunny
Yasso 800s 2 mi. WU, 6x0.5 mi. w/ 0.25 mi. rec.: 2:57, 2:54, 2:58, 2:52, 2:52, 2:57 1.75 mi. CD Eventually, I would like this to become 10 reps at 2:50...
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| Brooks Ravenna 3 - Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy run around the neighborhood. Recovery going well - feeling fresher every day - that sounds strangely like a drug addict :) 6 mi. - 50:15
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| Brooks Ravenna 3 - Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Off work today - AM easy run: 5mi. - 39:15
PM bike to Mill Race Park and back - 12.66 mi. - 47:20
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| Blue Nishiki 10 Speed Bike Miles: 12.66 | Brooks Ravenna 3 - Red Miles: 5.00 |
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| | Race: |
"The Melt Down" (3x5k's) (9.32 Miles) 00:55:01, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 9.32 | 0.00 | 15.32 |
| The Meltdown Race - This was fun! Morning races with three 5ks in Shelbyville, IN. Fortunately, the weather was very good - it really cooled off from the 90s-100s its been all week. In race 3 it actually started drizzling a little bit, so no real melt downs here :)
3x5k's: 8a, 9a,10a I actually forgot my watch today :( 1 mile WU jog, 8a: First one went fairly well - A bunch of the younger guys went out too fast on the fisrt mile as usual, and slowly started coming back. Until that started, though, I was running about 10th. A couple guys never faded, and were first and second places in all 3 races. I managed 3rd place in the first of the the three, finishing in 18:23. This time has become my standard plateau, it seems, and will not improve until I do actually take more time off from racing. 2mi. jog in between to keep the legs loose and the blood flowing, 9a: Second race, was very similar, but another guy stepped it up and actually ran faster than he did the first race, and stole 3rd from me. I ran a decent 18:3? and finished 4th. 1mi. jog, 10a: Race three I was really feeling it in the legs at about mile 1.5. I managed barely over 19:00 and placed 5th. 2 mi. CD jog
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| Saucony Kinvara - White And Red Miles: 7.22 | Brooks Ravenna 3 - Blue Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.27 | 0.00 | 0.00 | 0.00 | 6.27 |
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Cross train/ Easy run day today: AM: Mock Sprint Tri The weather was very nice this morning for all things cardio - warm enough for swimming, cool enough for running (not too far, though :) ) Put on the hydration pack, full of water and headed over to pool 800m - 40 lengths in the neighborhood pool (deserted, thankfully) - 24:36. I was all backstroke on this one - I can't breath correctly for freestyle :) changed into bike/dry shorts, threw on the hydration pack, and hopped on the bike which was chained up outside the pool - 17.9 mi. bike - 60:38 from neighborhood pool to Mill Race Park on People Trails and back over down county roads. Back over to chain the bike up at Starbucks :) -- what a great transition area :) Straight in to run - slooow run, but with about 15 lbs of hydration pack with other stuff in it. Also, I'm still hurting very much from yesterdays races, so I made myself a deal - if I actually completed swim and bike in decent enough efforts, I would def. go real slow on the run. 3.1 mi. with added wt. - 28:22. Looks like my Sprint Tri time without transitions, would be - 1:53:36 - putting about last place in last years Columbus Sprint Tri :)
Then I got some Starbucks treats... easy bike ride back home: 4.33 mi. - 18:26 PM: easy 3.17mi. after dinner - 26:28
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| Swimming Miles: 0.50 | Blue Nishiki 10 Speed Bike Miles: 22.22 | Brooks Ravenna 3 - Blue Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.37 | 0.00 | 0.00 | 0.00 | 3.37 |
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PM rec. workouts: easy 10 mi. on bike CR 150 to CR 450... - 40:10
easy 3.37 mi. - 27:37 |
| Blue Nishiki 10 Speed Bike Miles: 10.00 | Brooks Ravenna 3 - Red Miles: 3.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
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2.25 mi. super slow around neighborhood. Had way too much to eat today :) |
| Brooks Ravenna 3 - Red Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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PM workout:
Easy 4.64 mi. around neighborhood with dog - 40:36,
9.6 mi. bike to and from Jimmy Johns - 38:37,
Easy 3.36 mi. with strides - 27:22
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| Blue Nishiki 10 Speed Bike Miles: 9.60 | Brooks Ravenna 3 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM Bike: House - County Rd 300 and back - 12 mi. - 47:19 |
| Blue Nishiki 10 Speed Bike Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 3.15 | 0.00 | 6.25 |
| AM: 800m lap swimming in the pool, 1mi. easy jog PM: Seymour 5k race - I'm not even gonna count this as a race entry - about 80 people in the race - 2 or 3 high school kids that broke 20 min. Ran first 2 miles in about 6 minute pace and then got really sick to my stomach and slowed down to a 6:45 pace. Time was like 19:3? To bad - would've won the thing it if not for the stomach thing - the 1st place kid ran about 19:00. About 0.5 mile warmup and 2mi. CD.
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| Saucony Kinvara - White And Red Miles: 5.25 | Swimming Miles: 0.50 | Brooks Ravenna 3 - Red Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.90 | 0.00 | 0.00 | 0.00 | 16.90 |
| AM easy run out to Grandview LAke and back to house. 14 mi. - 1:53 - about 8:05/mi. PM rugged hike at BC PArk - some healthy climbs really got the heart rate up there. 2.9 mi. hiking - 1:15
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| IN State Park Hiking/Trail Running Miles: 2.90 | Brooks Ravenna 3 - Red Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.38 | 3.00 | 0.00 | 0.00 | 9.38 |
| am: 3.33 mi. easy w/ dog, Nooner: 45 minute core/plyo "Boot Camp" drills, 2.05 mi. - heated up today ~95deg. 8:30pm: 1mi. WU, 3mi. MP buildup (6:53, 6:46, 6:36)
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| Brooks Ravenna 3 - Red Miles: 9.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice and Easy recovery 8 mi. - Tipton Lakes and Back, about 9 min. miles |
| Brooks Ravenna 3 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 90 degrees and humid today here in Indiana. PM Track workout: 1.5 mi. WU, 8x0.5mi. w/ 0.25 mi. rec. jog (2:51, 2:52, 2:48, 2:50, 2:52, 2:53, 2:55, 2:52) 0.5mi CD Targeting 2:50:00 marathon in the fall, so still a little slow on these. Need to hit 10 of these under 2:50 several times before Sept.
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| Saucony Kinvara - White And Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Its super hot today (about 100) and sunny - UV must have been about 10, because I burned in the hour I was out today. Slow 2.8 mi. - 27:40, over to Terrace Lake for open water swim - ~300m out to dock and back. The water felt great in the rather oppressive heat, but I was a little timid. The only real significant open water swimming I had done was at Lake Cumberland (after more than a few Bud Lights :)
I've signed for my first tri - Its a week and half from now, so I figured I'd better get some open water swimming experience! :) I was exhausted after 8 minutes, partially because my adrenaline was pumping from all the snake holes I saw walking up to the water :( but mostly because I am a horrible swimmer - no freestyle breathing pattern for me, all head above water :) Anyway, after I got my shoes back on and caught my breath, a slow 2.8 mi. back to the house - 24:20, and then another 2.4 mi. with the dog after some much needed hydration - 21:51
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| Swimming Miles: 0.19 | Brooks Ravenna 3 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| PM run - nice weather today - much cooler and overcast. Easy 5 mi. - 46:15, easy 6.5 mi. bike - saving it up for tomorrow's long run... |
| Blue Nishiki 10 Speed Bike Miles: 6.50 | Brooks Ravenna 3 - Red Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Starting to love this work schedule - being off on Friday's - AM LSD: Grandview Lake and Back - this is my new favorite course - it goes out 6 miles on low volume CR's to a lake community. Its fairly hilly, but good scenery. Anyway, really slow today, but got the mileage in. I really started struggling near the end. I think totally due to dehydration. The tank hit empty at about 14...and had to make a bathroom stop in the woods around the lake - zero poison ivy to report :)
18 mi. - 2:38:31 PM: 2 mi. easy after dinner w/ dog -- night run :)
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| Brooks Ravenna 3 - Red Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 3.00 | 0.75 | 8.00 |
| AM: 4 mi. bike over to Tipton Marinato meet Nathan (Freyguy), 24 mile bike ride with Natedawg :). Took a nice ride around the Grandview Lake, Tipton Olympic Dist. Triathlon Course. He is very graciously letting me borrow his super fast and light racing bike for the Sprint Triathlon next weekend. Got to kind of test it out today for a couple miles. Looking forward to riding this this week and in the race next Saturday. Good XT workout and nice ride! PM: New shoes - Brooks Ghost 4 at Dick's store in Greenwood. Silly to spend an extra 20 dollars on Ghost 5 when my size and fit in Ghost 4 is sitting rt. next to them. 8mi. - 2 mi. easy w/ dog - 17:38,some light core and leg work after dropping the dog off,
3 mi. buildup threshold run (6:15, 6:03, 5:55), 1 mi. rec. jog, 3x0.25mi. strides (78, 82, 74), 1 mi CD
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| Blue Nishiki 10 Speed Bike Miles: 28.00 | Brooks Ghost 4 - Red Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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AM: Tipton Sprint Tri. mock run through. 4mi bike over to Tipton Marina, 400m swim (OW) out to little island from the marina - beware of boat ramps - they are slippery :), 12 mi. bike on the borrowed road race bike from Nate - while moving ~ 23mph! :), easy 1.25 mi. jog. Really working on transition and the feel of going from swim to bike. If I can mange to not be in the water for 30 minutes on Saturday, I should be able to do okay for my first Tri. 4mi. easy bike back home.
PM: Trail running at BC Park - Trail 9 - 2.5 miles out and backto Taylor Ridge. Good climbing, slower pace, but good effort.
During Olympic sinchronized diving: 20 minutes of core and leg work with Tiff's new Pilates DVD before the swimming and gymnastics. Damn! Come on Lotche! :) |
| Swimming Miles: 0.25 | IN State Park Hiking/Trail Running Miles: 5.00 | Brooks Ghost 4 - Red Miles: 6.25 | Nathan's Lightweight Racing Bike Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: easy 6 mi., Terrace Lake and back - 48:00. The new shoes are slicing in to the outside of my right ankle. What the hell, Brooks? Previous Ghost 4's did not do this. I guess each shoe varies. My legs felt fairly fresh, considering the 3 hrs. of XT yesterday |
| Brooks Ghost 4 - Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.12 | 0.38 | 8.50 |
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This is a weak version of Kevin Castille's workout that I saw in Runner's World Aug. issue.
PM Track Workout:
WU: 1 mi., 5x200m w/ 200m rec. (43,42,41,41,43), 600m jog
4x1000m (3:43, 3:41, 3:46, 3:47), 1200m jog,
400m - 1:06, 400m jog,
200m - 0:31,
0.4 mi. CD (before the storm hit)
8:30PM quick transition run through, working on sprint speeds with transition between bike and run:
bike 4.5 mi. on Nate's fast bike - 14:34 (19 mph), after forgetting to turn my foot and get a foot loose and falling sideways on the bike right out in front of my house :), I did get my foot unclipped off the pedal, changed into running shoes and took off - managed a very uncomfortable/tight mile in 6:42
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| Saucony Kinvara - White And Red Miles: 7.50 | Nathan's Lightweight Racing Bike Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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PM: 8 mi. super slow and easy around the neighborhood and fairgrounds - 1:10:09 |
| Brooks Ghost 4 - Red Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.38 | 0.00 | 0.00 | 0.00 | 9.38 |
| PM1 - 8mi. - 4 mi. mod. hill work (trying to maintain consistent pace on hills) - 6:50, 6:48, 7:06, 6:55 -- Total: 1:04:43 PM2 - 5mi. bike/1.25 mi. run working on transition - 18:24/10:03
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| Saucony Kinvara - White And Red Miles: 1.25 | Brooks Ghost 4 - Red Miles: 8.13 | Nathan's Lightweight Racing Bike Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM: 11.3 mi easy bike - over to bike station and back, 2 mi. easy jog - 17:00, early PM: 3.5 mi. easy - 29:16 First Triathlon tomorrow!
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| Saucony Kinvara - White And Red Miles: 2.00 | Brooks Ghost 4 - Red Miles: 3.50 | Nathan's Lightweight Racing Bike Miles: 11.30 |
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| | Race: |
Columbus - Tipton Lakes Sprint Triathlon (21.11 Miles) 01:43:30, Place overall: 64, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.11 | 0.00 | 11.11 |
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AM: Columbus Sprint Triathlon at Tipton Lake:
First off - these things are very fun, so don't take any of this as complaining, just helpful mistakes that can help others :)
Get there about an hour early - be sure to bring all your gear! Swim cap, tri shorts/suit, helmet, a fast bike, socks and running shoes, a lightweight short or belt that you can put your bib number on for bike and run... I was missing about 3 of these things.
Train for the swim - its great cross for runners and is zero impact. IT IS HARD! I was one of the last out of the water - literally. 800m - 24:52 - swim complete, but, so far, in like 160th place and exhausted :)
Went out hard on the bike and maintained 20 mph. It took me to about mile 10 of the 17.5 for my heart rate to get back down from the swim. Overall, bike was decent for first racing experience - 52:07 - made up quite a bit of ground. Now when you transition it helps to remember which rack/row you were on - it took me 3 tries on this venture :) Finally got the running shoes on and my hat.
I was thinking- the run, oh good the easy part! Nope! I was gasping for air for the first mile. got a decent rhythm after about 1.5, but could tell that I was slow. 5k run time - 22:51 :( Yikes!
Overall time - 1:43:XX
This was a great workout and a lot of fun! I was beat down at the end, felt like I really pushed my cardiovascular limits, but did not feel like I killed my legs.
Highly recommend doing at least one of these to all who love any endurance sports!
Easy miles - PM - 2 mi. easy on treadmill while the 10k final was run - way to go Mr. Rupp!!!!!!! 2mi. in the heat, and then 4 more in the heat an hour later - I'm dehydrated and a little tired still from this morning.
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| Saucony Kinvara - White And Red Miles: 3.11 | Swimming Miles: 0.50 | Brooks Ghost 4 - Red Miles: 8.00 | Nathan's Lightweight Racing Bike Miles: 17.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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PM Long Run: 90 deg./50% hum and sunny here in IN.
Made the mistake of putting this off until afternoon, but I felt like I needed the additional sleep and recovery after yesterday's shock to the system.
Pretty slow and painful today - needed about 2 more water stops. 20 mi. over to Hospital around Mill Race and Lincoln Parks and back, no real climbing except for Terrace Lake Blvd the (at the beg and end of the run) Much slower as the run dragged on and dehydration worsened -- 2:43:22
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| Brooks Ghost 4 - Red Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.72 | 0.00 | 0.00 | 0.00 | 10.72 |
| Recovery miles - PM: 7 mi. after work. 3.72 after dinner - slow pace |
| Brooks Ghost 4 - Red Miles: 10.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles - easy pace - 1:21:30. Mileage build throughout August. So far, off to a good start :) I had lunch with an old buddy who hasn't trained in a while and registered for Chicago Marathon- I now have a free Chicago reg. even though they don't allow transfers. New Fall Plan will be similar to last year's craziness :) Sept. 15 - Fox Valley Marathon Oct. 7 - Chicago Marathon Nov. 3 - Indy Monumental Marathon :)
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| Brooks Ghost 4 - Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.42 | 0.00 | 0.00 | 0.00 | 8.42 |
| New shoes came in the mail today - Kinvara 2's for $50 :) sunny and in the low 90's today. Ran over to the track close to the house to discover that they had very recently put a new surface on it - yaahhhh!!! It was in bad shape - almost fresh HMA combined with new shoes made for the most well cushioned surface I have run on in a while. Did 4x400m at 5k pace and jogged around a bit more before dinner. 2 mi. easy after dinner with the dog. 8.4 mi. today taking it easy. Anywhere from 2 to 4 races this weekend
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| Saucony Kinvara 2 - Black/Gold Miles: 8.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Took half a day off at work after a meeting in Indy. Late AM run - 70 degrees: easy 8 mi. - 1:07:46
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| Brooks Ghost 4 - Red Miles: 8.00 |
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| | Race: |
Jeremy Wright Memorial 5k (3.16 Miles) 00:18:35, Place overall: 12, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.81 | 0.00 | 3.16 | 0.00 | 10.97 |
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AM: easy super slow 5k with the dog. Early PM: easy 3.36 around the neighborhood in the grass. 2 hour nap and then watched the US BBall team ass beating. Cross Roads 5k tonight at 8pm: Flat Rock, IN - 8pm, sunny and 65 degrees: 1.33 mi. WU, Pretty sore legs at the start - Its not good when your hammies feel this tight to sart a race... Another 5k, another typical result. Mile 1 - too fast, fall off the rest of the race. The only good thing about this race was that I kicked well at teh end to hold off another one of the regulars (a younger kid - I would've never heard the end of that one if he had passed me :)
5:39, 5:54, 6:15, 0.16 - 0:49.5 I'll take Sat morning off to recover and let the legs have a chance in tomorrow night's race in Lexington, KY. I think I'll really try to focus on even splits - mile 1: 5:45-5:50 instead of 5:30-5:40... we'll see. Midsummer Night's Run usually has about 3-4k people, so should be really fun.
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| Brooks Ghost 4 - Red Miles: 6.48 | Saucony Kinvara 2 - Black/Gold Miles: 4.50 |
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| | Race: |
Midsummer Night's Run (3.16 Miles) 00:17:46, Place overall: 37, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.84 | 0.00 | 3.16 | 0.00 | 5.00 |
| Midsummer Night's Run in Lexington, KY- 8:30pm start time, upper 60s and getting dark when race started. I spotted the guy who won the age group last year at the start line and followed him the whole race. Mile 1 was all focusing on holding back a little bit and weaving through the masses of people. There were 6500 people in this race! Splits were - 5:38, 5:36, 5:49 and :45 for final 0.16- again the course was long.
Although it appears as though the race timers really messed up and did not even show me in the results, I Finally broke 18 again! Don't know if I'll have an official time :(
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| Saucony Kinvara 2 - Black/Gold Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 miles today - Off/easy running - 45 minutes of core and legs workout - pretty sore :( |
| Brooks Ghost 4 - Red Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM slow/rec. miles - temperature has final cooled off, got a little rain today. Very sore/tight legs from weekend - this was not a fun run near the end. 16 mi. - about 9 min. pace at the end - 2:20:17
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| Brooks Ghost 4 - Red Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.87 | 3.50 | 0.00 | 0.00 | 8.37 |
| PM runs: mild temperature and overcast again :) 4 mi. easy after work - 35:34 After dinner: 0.5 mi 3:55, 3.5 mi. MP - 6:26, 6:41 ?, 6:30, 3:13, 0.37 CD Still sore on the legs, easier to move, though - All the same, icing time has become a regular practice post run each night.
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| Brooks Ghost 4 - Red Miles: 8.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 5.00 | 0.00 | 9.50 |
| PM Track Workout: 80 deg. and sunny. Breakthrough today! I started off getting home from work feeling tired and sore, but managed to psyche myself up and drove over to the track Yasso 800s (10x800 @ 2:50 or less) 1.5 mi. WU - 12:08, 10x0.5mi w/ 0.25 mi. rec. jog (2:50, 2:47, 2:48, 2:48, 2:50, 2:47, 2:48, 2:50, 2:47, 2:44) :)) I'm very happy with this workout! Even the recovery jogs were around 8:00/mi. pace and less. CD 0.5 mile
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| Saucony Kinvara 2 - Black/Gold Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
| Wow - I was struggling today. MY left knee felt like it was moving in directions that it shouldn't :( Took it real easy and iced while watching the latest Dexter season that come out on DVD :)
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| Brooks Ghost 4 - Red Miles: 2.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.50 | 0.00 | 7.00 |
| AM mod. effort run w/ strides: Kept it about 7:30 pace over the 7 mi., but felt comfortable, and the knee was a lot better -- 52:56. Took my first ice bath after run this morning. Actually, it was more like a leg and lower back soak. It was painful and awful getting in the water, but after the first 30 sec, it was bearable. I've had to really doctor these new red Brooks Ghost 4 that I got a couple weeks ago. The right outside ankle ridge really digs in to under my ankle. The shoes also feel like there is not enough arch in them. They feel dead and my foot falls feel extremely flat footed in them, which is weird because I have had Ghost 4's before and they were wonderful. Really disappointed with this pair. Hopefully they loosen up before Fox Valley in mid Sept. Conversely, I am extremely happy with the Kinvara 2's I bought off line for $50 - they are probably the best running shoe I have had. A couple miles easy tonight. Crossroads Series 5k tomorrow morning (very hilly). Long run tomorrow evening
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| Brooks Ghost 4 - Red Miles: 7.00 |
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| | Race: |
Bump and Run 5k (3.11 Miles) 00:18:10, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.12 | 4.50 | 3.11 | 0.00 | 14.73 |
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AM: 1mi. WU, Bump & Run 5k - beautiful weather, hilly course. Started off 4th and finished in 4th - satisfied with the run with the amount of hills, and soreness in the legs and left knee. 5:45 first mile didn't turn in to as much of a melt down for the next 2 mi. as it has in the past, though pushing at the end going downhill really didn't feel good on the left knee :( 5:44, 5:59, 5:56, 30.9 1.78 mi. CD with the guys who usually beat me (and did again today) - spent the run learning about swimming from one of the guys who has become somewhat of a tri expert in the area. (Don't kick so much! :))
AM: 6mi. w/ 4.5 MP (effort) -- 44:21 - it was difficult to maintain under 7 minutes on this run - ran this about 10 minutes after 5k cooldown, so the legs didn't want to get out of first gear? On a side note, my weight has really started to approach my target for this fall (and stay there), so that's great news!
Made blueberry and PB/banana pancakes and feasted and watched Dexter for most of the rest of the day. :)
PM: 2.81 junk miles to round out 60 mile week. My legs are hurting...
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| Brooks Ghost 4 - Red Miles: 8.81 | Saucony Kinvara 2 - Black/Gold Miles: 5.89 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.37 | 0.00 | 0.00 | 0.00 | 4.37 |
| AM: started off for a 10-12 miler this morning and decided against it. 0.37 mi. jog up the street and back :( The legs were not moving, with the exception of the left knee :(. More rec. time needed. XT and light run in the evening if feeling alright. AM 20 mile bike to Grandview Lake and back on the old clunker - 1:10:06 (17.1 mph). Trip down to Lexington for niece's birthday - Happy birthday, Hannah! We bought her Bieber's Never Say Never - you're welcome mom and dad :) That put us back at around 8:30pm - the legs/knee actually feel better after 5 hrs in the car and poor cookout diet for the day... PM: 4 mi. easy - 32:35, 20 min. of Bootcamp video of plyo and light leg work and call it quits for the day.
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| Blue Nishiki 10 Speed Bike Miles: 20.00 | Brooks Ghost 4 - Red Miles: 4.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Came from work and started dosing off as soon as I sat down - nap time :) Slept until about 7:15p. Extremely slow run in the wonderful evening (almost fall-like) air. 12 mi. - 1:49:03
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| Brooks Ghost 4 - Red Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.36 | 8.00 | 0.00 | 0.00 | 11.36 |
| PM Solid Tempo Run: 11.36 - 1.5 WU w/ strides, 8 mi. tempo on track - (6:34, 6:29, 6:27, 6:30, 6:30, 6:30, 6:34, 6:31) 1.86 mi. CD Really going for a feel of baseline effort level to maintain 6:30's. Maybe the horrible diet toady affected me, but, this pace felt like it was a little strained to be marathon pace at times. Try again Saturday - 10 mi., same pace. Hopefully, do better on the diet, though its hard with amount of cake and sweets provided daily at work.
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| Brooks Ghost 4 - Red Miles: 11.36 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 4.00 | 0.00 | 15.00 |
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PM Run: 80 degrees and sunny today. 4.5 mi. over to track down a busy state road.
3 mi. WU, 2mi. MP - 13:22 -- this felt harder than it should've - road running fighting traffic could be the culprit, 0.5 mi. rec.,
4x1mi @ 15k-HM Pace w/ 0.25 mi. rec. (track running) - 6:15, 6:18, 6:19, 6:12 - these felt easier than I thought they would (that's good, right?), 0.5 mi. rec.
2 mi. MP - 13:48 -- I really struggled with this portion of the workout, though, I think with the solid tempo yesterday, and the decent amount of effort today, this simulated later miles in marathon. Hopefully, I can maintain pace better than I did today in the later stages of the upcoming races...
2 mi. CD |
| Brooks Ghost 4 - Red Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM Recovery Run: These runs suck, but are necessary. 6 mi. at over 9 min. pace - 54:40, hangover from good hard workouts previous 2 days...
The shoe cuts into the right ankle a lot more when running slower pace - diff. form, I guess. Whatever the reason may be, I'm not running marathon in these shoes, nor will I buy Ghost 4 again.
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| Brooks Ghost 4 - Red Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.18 | 0.00 | 0.00 | 0.00 | 8.18 |
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AM: easy 4 mi. w/ the dog around the neighborhood - 35:55, about 4 mi. around the CR 300 loop - 33:08
Another CR 5k race tomorrow morning - nice and flat - time to break 18 again... long run after race or in the PM - would like to get 23 mi. total tomorrow and round out an 80 mile week.
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| Brooks Ghost 4 - Red Miles: 8.18 |
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| |
| | Race: |
Sprint with the Spirit 5k (3.11 Miles) 00:17:47, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.37 | 5.00 | 3.11 | 0.00 | 18.48 |
|
AM: WU - ~1.5 w/ strides, Sprint for the Spirit 5k - 17:47 (5:33, 5:42, 5:57, 28.9) - felt good this morning and stayed with the leaders until about mile 2 - I think with fresh legs I could win some of these things :). CD - ~4.5 mi. with the usual guys that beat me :) AM2: got home chugged a gatorade and off: 3 mi. easy over to track for tempo run - 5 MP - 33:07 (6:32, 6:30, 6:30, 6:39, 6:54) - really struggled with the last mi. :( I predict that the last mile will be similar to how I will be finishing the marathons this fall... it looks like I simulated this breaking point twice this week. The newer Ghost 4's are retired with about 150 miles on them - that's how terrible these shoes were made - must've gotten a bad pair. I busted out the old Ravenna 3's with 450 miles on them and felt a lot better. 5 minutes of abs afternoon
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| Brooks Ravenna 3 - Blue Miles: 9.34 | Saucony Kinvara 2 - Black/Gold Miles: 9.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: easy 7 mi. - 60:12 - nice and easy recovery pace and slower, PM2: super slow and easy 3 mi. with dog in the evening - 27:07
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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PM slow run in the 200% humidity :) - 10 mi. - Tipton Lake Marina and back - 1:26:00 - about 8:35 pace. I wrung my shorts after the run - enough said... |
| Brooks Ghost 4 - Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.37 | 0.00 | 4.00 | 0.25 | 10.62 |
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PM Track Workout: 90 deg. and sunny. WU jog over to track - where there is now a full blown construction zone all around the track - dust and equipment everywhere.
Anyway, it felt hot today, and I felt tired at the beginning of the workout. The results reflect this:
2 mi. WU - 15:57,
8 x 0.5 mi. w/ 0.25 mi. rec. jog
3:05/2:00, 3:02/2:00, 3:00/1:56, 3:01/2:04, 3:03/2:08, 3:04/2:25, 3:00/2:25, 3:02
rec. 0.3 mi.,
0.25 mi. - 1:08,
CD 2.34 mi. - 23:04
10.62 mi. total
This was a far cry from the 10x800 I did a couple weeks ago - the effort was there today, not the results. |
| Brooks Ghost 4 - Red Miles: 10.62 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 6.00 | 0.00 | 0.50 | 10.10 |
|
PM Run over to track for 6 mi. MP - 85 deg. and sunny/dusty in the construction zone.
1 mi. WU - 8:31,
6 mi. MP - 39:23 (6:33s)
rec. 0.7 mi - 6:51,
0.12mi. x 4 w/ 0.13 rec. (34,36,36,36) - ouch - these hurt :(
1mi. CD,
Dinner and then easy 1.6 mi. w/ the dog - 14:33
|
| Brooks Ghost 4 - Red Miles: 10.10 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| pm easy run 4 mi w\ dog - 36:22 , 10min core work, 5mi after dinner - 45:02 |
| Brooks Ghost 4 - Red Miles: 9.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.79 | 0.00 | 0.00 | 0.00 | 7.79 |
| am easy bike and run- 10mi bike over to walmart for to buy a crappy calc (the PE test has a specific list), 5mi easy around nieghborhood. 3.5 more easy 2nite and i'll have my first 300 mi. month!! :) another CR 5k 2mor if the hurricane system doesn't wipe us all out :) |
| Blue Nishiki 10 Speed Bike Miles: 10.00 | Brooks Ravenna 3 - Blue Miles: 5.00 | Brooks Ghost 4 - Red Miles: 2.79 |
| |
| |
| | Race: |
Luke Elsner 5k (3.11 Miles) 00:18:27, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.34 | 0.00 | 3.11 | 0.00 | 6.45 |
| Nice hilly race - CR Series 5k, another 4th place finish - First mile too fast - 5:30. 5:30, 6:00ish, 6:15ish :( When the race timer tells you before not to be expecting a PR on this course, you know you're in for a treat! :) It was also about 80-90% sauna like conditions with the 70 degree temp. |
| Saucony Kinvara 2 - Black/Gold Miles: 6.45 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| easy bike today to get the blood flowing and give the legs a rest (hammies and knee) LAst big tempo run tomorrow! |
| Blue Nishiki 10 Speed Bike Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 15.10 | 0.00 | 0.00 | 16.10 |
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AM Tempo Run:
8am this morning - it was 70 degrees and muggy. Final tempo run - taper for Fox Valley Marathon on Sept. 16th begins this week. Garmin Connect inaccessible for me since our CP crashed and no access - can't upload... anyway - started off run at 6:30-6:35s and started falling off at mile 10. Hmm, maybe due to the heavy mileage over the last month (300 mi. is about a 20% increase in monthly mileage for me). I hope so... Total 15.1mi. - 1:43:22 (6:50 avg.), 0.5 mi. WU and 0.5 mi CD.
Weight is looking okay, but I would have liked a better result today.
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| Saucony Kinvara 2 - Black/Gold Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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PM: easy bike-jog-bike over to Mill Race Park and back. 6 mi. bike, 2 mi. jog -19:00, 6 mi.
Its hard to know how to act or what to do when I'm not running 1.5-2 hours a day. |
| Blue Nishiki 10 Speed Bike Miles: 12.00 | Brooks Ravenna 3 - Blue Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.36 | 0.00 | 3.11 |
| PM: Easy 5k w/ strides around neighborhood - really letting the recovery sink in - my legs are feeling strong! :) 10k tempo tomorrow |
| Brooks Ghost 4 - Red Miles: 3.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 0.50 | 0.00 | 6.00 |
| PM: Taper day tempo - hot and humid - feels like about 90 deg. and thick here in Indiana. 1.2 WU - 9:35 with the dog. Indy likes to just stop and sit down at about 0.5 mi. now :( 3 MP (or what felt like MP effort :( ) This was not feeling good today :( Hopefully, my body is still recovering from August 300 and Monday's long tempo?? 20:27 (6:45s-6:50s) 4 x 0.13 strides at about 5k pace, 1.68 CD - not really, since I was drenched with sweat :) |
| Brooks Ghost 4 - Red Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.58 | 0.00 | 0.48 | 0.00 | 4.06 |
| PM: easy 4.06 mi. w/ strides: 4x0.12 mi.(44,41,44,40) - 34:12 |
| Brooks Ghost 4 - Red Miles: 4.06 |
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| | Race: |
Melonfest 5k (3.11 Miles) 00:18:24, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.02 | 4.50 | 3.13 | 0.00 | 9.65 |
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AM: Melonfest 5k race in Brownstown, IN - 8a, 55-60 degrees, a hilly and soggy course after last night's rain. PArt of the course was through some mud and puddles on a grassy path. First mile was downhill, some good rolling hills over the rest of the course, including a nasty one to finish the race...
5:29, 6:08, 6:02, :44
3rd overall, and a nice door prize - a watermelon :)
Feel good after an easy week. I'd say another week like this one and I'll be feeling amazing! Watch out, St Charles.
PM: 3.43 mi. buildup - 24:48 (7:46, 7:08, 6:35) -- the legs were a little stiff from this morning, but the effort level was very low on the last mile! Very encouraging. |
| Saucony Kinvara 2 - Black/Gold Miles: 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: easy 8 mi. - Terrace Lake and back - 1:04:15, first 4 were over 8:00, last 4 were under 8:00... moderate effort level on the climbs. 1 week until Fox Valley :) I was shocked to see that I hadn't put on 5-8 lbs. I feel bloated and didn't eat as well as I should've this weekend :( |
| Brooks Ghost 4 - Red Miles: 8.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.61 | 0.00 | 0.00 | 0.00 | 3.61 |
| easy 3.61 in the PM after work - 30:46. Nice and easy during week of Marathon. |
| Brooks Ravenna 3 - Blue Miles: 3.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Easy/Off/XT - 1 mi. jog, 5 mi. bike - about 30 minutes of super easy cardio to get the blood flowing |
| Blue Nishiki 10 Speed Bike Miles: 5.20 | Brooks Ghost 4 - Red Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 2.00 | 0.50 | 0.00 | 5.00 |
| PM: Run around the neighborhood - 2 MP, 0.5 mi. of short strides. 5mi. total - 36:33 The temps up near Chicago seem to be cooling down for Sunday morning... awesome - 55 degrees for the low. |
| Brooks Ravenna 3 - Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| PM - easy intervals - again, to get the blood flowing and take it real easy 5 mi. with 4 x 0.25 mi. at about 5k pace over at the local track -- total of about 38:00. encouraging that I am "jogging" at pace that was feeling moderate/hard a week ago - behold the power of the taper! Off / super easy today, 3-4 w/ strides on Saturday up in St. Charles, Marathon Sunday. |
| Brooks Ravenna 3 - Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| walking and easy biking today - 5.2 mi. biking - 22:32 |
| Blue Nishiki 10 Speed Bike Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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5 hour drive to St Charles today - 4 toll booths... :(
Race expo was pretty weak for this race - no shoes and about 3 vendors. Picked up the packet and bought a new singlet and some gu gels and headed to the hotel. Apparently, the whole city of St. Charles is under construction... to be continued in the race report... :(
Got to the hotel, via a construction zone, at around 1pm. Got all checked in to the Motel 8, and jogged a couple miles with strides around the nice adjoining neighborhood.
The town of St. Charles is actually very nice with a ton of parks and interconnected trails, but the amount of construction going on ruined it. Its all centered around the St. Charles River and its eccletic downtown area, which again is awful because of the construction.
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| | Race: |
Fox Valley Marathon (26.2 Miles) 03:01:36, Place overall: 20, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 26.20 | 0.25 | 0.00 | 27.20 |
|
Start off with saying that I am pleased with this result. Dissappointed with not hitting anywhere near the expected time, but, I have nailed down the reasons - mostly due to lack of proper training. Looking back at my 3-4 months of training a couple weeks ago, I realized that I lacked the quantity of true long runs and longer tempo runs needed to endure those final miles at pace. The volume of mileage was great during those 3-4 months (300 for August) time, but, I didn't have the quantity of individual 2-3 hr runs needed.
Also, the course played its part: The race that claims it is a top 30 qualifier for Boston... hmm. It is flat enough, but I'm not so sure that the they ran the same course this year as the first 2 years? There were about 5 or 6 construction areas, and or fenced off areas through parking lots that the course ran through. It may sound like whining (it is :)), but that number of hairpin turns and having to negotiate the 90-180 degree turns and very short, but very steep grades on gravel 10-12 times wears on the legs and momentum. In the later miles its mentally taxing, also...
Course and training deficiencies are demonstrated through the odd, fluctuating splits and awful splits for the last 5-7 miles on this "flat course".
6:41, 6:32, 6:43, 6:44, 6:35, 6:39, 6:36, 6:46, 6:44, 6:41, 6:40, 6:34, 6:44, 6:41, 6:33, 6:39, 6:37, 6:40, 6:52, 6:54, 6:59, 7:09, 7:25, 7:44, 8:07, 8:08, 2:16 - 0.29 mi. ?
Picked up an extra 0.1 somewhere...
Don't recommend this race to peers and you fast 2:20-2:30 guys, unfortunately. Its over $100 for entry, and no prize money for you faster guys. It is a smaller race (~1000 people total) so running what I thought I was capable of today would've put me in top five.
Chicago will def. be a training run, 1 or 2 halfs in October, and really shoot for the moon at Indy Monumental in November.
On a lighter note, I really did well icing and working on recovery yesterday and my soreness isn't horrible today :)
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| Saucony Kinvara 2 - Black/Gold Miles: 27.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 0.00 | 1.10 |
| Got official email - I'm in Boston!! 1 mi. easy jogging... recovery time in the new shoes - orange and black Ravenna 3's - Ravenna 3' are my favorite :) |
| Brooks Ravenna 3 - Orange Miles: 1.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.45 | 0.00 | 0.00 | 0.00 | 2.45 |
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AM: easy jog - 1.24 mi. -10:46 -- with the dog in the new kicks. Maybe a little more tonight. PM: easy 12:15 bike - 2.88 mi., easy 1.21 mi. with the dog - 10:42, 10 minutes core work Icing legs again during the nightly PE class Time to get back to the good diet... :)
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| Blue Nishiki 10 Speed Bike Miles: 2.88 | Brooks Ravenna 3 - Orange Miles: 2.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| easy 3.7 - 31:20. still hurting from marathon. |
| Brooks Ravenna 3 - Orange Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off\xt today _ 11.2mi bike - pushed alittle harder than i should about 40 min |
| Blue Nishiki 10 Speed Bike Miles: 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.22 | 0.00 | 0.00 | 0.00 | 2.22 |
| 2.22mi with some strides. race tomorrow against my better judgement |
| Brooks Ravenna 3 - Orange Miles: 2.22 |
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| | Race: |
Mill Race 15k (9.37 Miles) 00:59:26, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.65 | 0.00 | 9.37 | 0.00 | 11.02 |
| This race was a game time decision. I was being a little wary of running a 15k on some shaky legs. I almost just ran the 5k option, but decided the night before at the reg. table to go big :) About a mile for WU, the legs felt fine... Race starts very much similar to most races I run in in this series. There's a couple guys always in the front and anywhere between 2-5 youngsters who sprint out. One little guy made it 1.5 mi. before dying :) First mile feels a little strained and I already slowed it down at 0.75 (otherwise, it would've been about 5:45 :( ) Maintain a consistent comfortable 6:25 pace and then start with legs feeling tight /tired after about 10k. Probably could've managed a little quicker pace on fresh legs? I was struggling to maintain 6:25's 10k-finish, but had a good finish for last 0.5 mi. or so. 6:02, 6:18, 6:17, 6:23, 6:28, 6:26, 6:25, 6:26, 6:28, 2:10 for 0.37 (picked up some extra again) Final time -- 59:36 Winner was 55:xx, 2nd - 56:xx, 3rd - 58:xx, fourth was about 10 seconds ahead of me. Fresh legs would've put me in the hunt for 3rd I think. No scheduled races for this next weekend, but there are a couple I could run :) |
| Brooks Ravenna 3 - Orange Miles: 11.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy 6 around the neighborhood - 46:32. Feeling fine. Think the legs are ready for some work this week. :) |
| Brooks Ravenna 3 - Orange Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| super slow and easy 30 minutes - 3-4 miles aournd the neighborhood |
| Brooks Ravenna 3 - Orange Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| OFF - still recovering from marathon. Decent fartlek workout tomorrow. Chicago Marathon in a week and a half... its okay - I'm running it as a training run :) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.36 | 0.00 | 2.14 | 0.00 | 6.50 |
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PM: Easy intervals - jogged over to track and saw Greg Hertle finishing up 20x400 workout. I joined him for his last 3x400 (85s I think), then went in to my 600s (actually 0.38 mi/0.12mi. rec) - did 3x600 in a little over 2 min. each and started feeling the left knee and calf that were bothering me at the end of Marathon last week, so decided to call it quits. This is still a recovery week as far as I'm concerned. 2x200m comfortably fast and then jogged home. ~6.5 mi. total Iced throughout my PE class... These days are a little fuller than I am used to - work by 7a, home by 5:30p, run, eat, PE class until 10:30pm. Anybody have any recommendations for a race day plan for the Chicago Marathon next weekend: 1. How to get to starting line from my buddy's house that is about 15 miles west? 2. A good long run workout to try (as opposed to making the mistake of getting caught up in the excitement and racing)?
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| Brooks Ravenna 3 - Orange Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy 4 mi. around the neighborhood - 32:47 |
| Brooks Ravenna 3 - Orange Miles: 4.00 |
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| | Race: |
Clifty Falls 5k (3.11 Miles) 00:18:56, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 3.11 | 0.00 | 6.16 |
| AM Race: Very hilly (mostly climbing) race through Clifty Falls State Park in Madison, IN. Not trail running, but mostly uphill. About 200 people, but nobody I really knew showed up. I won by about a minute, so it was probably one of the weakest fields I have seen. 1st place overall, by myself the whole way - about 1 minute ahead of 2nd, I think. First race win for me, so tht felt good. The race organizers start the awards and hop right in to age group awards, and I realize as they read my name for first place M30-39, that they actually have no overall awards :( !?! Yeah - first time winning, and they don't even acknowledge it! :( I got a non-specific medal with their race name on it. Oh well - I'll take the moral victory all the same. We're not running for the glorious $1.50 medals for awards, but it would've at least been nice to be acknowledged as the race winner. I guess that's why no good guys were at this race. WU - 0.88 strides, Race: 6:00, 6:21, 6:13, 0:20 for 300' ?? CD - 2.17 mi. trail run on trail adjacent to course. - 20:00 PM: 5.48 mi. easy bike around neighborhood
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| Blue Nishiki 10 Speed Bike Miles: 5.48 | Brooks Ghost 4 - Red Miles: 3.05 | Saucony Kinvara 2 - Black/Gold Miles: 3.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| AM Buildup Run: 12mi. - wanted to buildup to MP and keep the pace moderate and ease back down near the end of the run. My left leg - knee, mostly - started really bothering me with about 4mi. left, so I backed off. 7:30, 7:10, 7:09, 6:50, 6:36, 6:46, 6:53, 6:50, 6:56, 7:01, 7:24, 7:58 Total -- 1:25:10 Icing the rest of the day.
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| Brooks Ravenna 3 - Orange Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off- Really trying to rest my knee and legs. Wow - I'm still feeling the effects of the marathon on Sept. 16... :( | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.33 | 1.00 | 0.00 | 0.00 | 3.33 |
| easy 3.33 miles around the neighborhood with 1 mi. MP to test the knee and legs. Still pretty tight... 5k on Saturday and Chicago Marathon on Sunday - yikes |
| Brooks Ghost 4 - Red Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.65 | 0.00 | 0.00 | 0.00 | 3.65 |
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3.65 miles easy around the 'hood, dawg :) - about 30 min.
I'll be starting in Corral "L" for Chicago on Sunday. Wave 2 starting at 8:00. My name will be Jeff Mitchell - nice to meet you... |
| Brooks Ravenna 3 - Orange Miles: 3.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 9 mi. easy on bike - I'm really trying to take it easy. Pretty sure my left knee isn't going to cooperate for the busy fall running schedule I have planned. :( |
| Stationary Bike Miles: 9.00 |
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| | Race: |
Oktoberfest 5k (3.11 Miles) 00:18:38, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 3.11 | 0.00 | 5.01 |
| First cold weather race - I struggled with this one. No excuses - weather was fine, and the course was flat. I think the big factor here is that I do not really train for these 5k's - I use these 5k's as training for marathon?... I was really pushing after mile 1 to maintain 6:00/mile. I think I was 5:3x for mile 1 and over 6:00 for mile 2 and 3... Chicago Marathon on Sunday :)
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| Brooks Ravenna 3 - Orange Miles: 5.00 |
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| | Race: |
Chicago Marathon (26.2 Miles) 03:04:30 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.50 | 0.00 | 0.00 | 26.50 |
|
I was Jeff Mitchell in this race - thanks, Jeff! He gave me his entry and a place to stay Saturday night :). Went in this planning on making it a training run. For the most part, I stuck to that plan. Since Jeff's entry was in Corral L (Wave 2 this year), and on Jeff's advice, I snuck into Corral E in the first Wave (7:30 start, instead of 8:00 am start)
After mile 1, where I somehow found a clear path along the right side of the street the whole way, it took about 2.5 miles to weave through the crowd and get some good work in. I kept the pace at what felt like a relaxed pace, but not super easy. Looking at the splits after the fact I remembered the bottle neck around the half mark where I nearly fell on my face - I was stuck behind a group and had to mount the curb to get around :) Then, at about mile 23 I came up on the 3:10 pace group (huge group) It took some energy to fight through and around this group, which finished off whatever I had left in my legs. From there to the finish I felt tightness in the calves and hammies and took the foot off the gas.
6:24, 7:09, 7:29, 6:35, 6:50, 6:46, 6:54, 6:43, 6:45, 6:47, 6:44, 6:56, 7:48, 6:39, 6:57, 6:54, 6:51, 7:05, 6:53, 6:48, 6:48, 6:49, 6:48, 6:56, 7:23, 7:52, 3:48 (0.5 mi.)
I wound up running an extra 0.3 mi. with all the weaving and poor curve management. Ran an extra 0.3 mi.-that's funny to me for some reason :) All in all, though, mission accomplished today: Great training run - felt relaxed most of the way and really had fun!! This was my first experience with a race of this magnitude. I have run plenty of large races - a couple times in the Indy 500 Festival Half Marathon (has 35k people), but nowhere near the crowd support and hoopla involved with this international event. What a blast - 45000 runners, and an estimated 1.5 million spectators lining the streets of downtown Chicago. There was non-stop cheering and signs and people everywhere!! There was literally not a single place along the course that there was not some sort of crowd support. The aid stations were also top notch - they were very long and simple - gatorade first and water second - I did not miss a station where I wanted either or both.
If I did it again, it would be as a legitimate race (as myself) - extremely flat and fast as advertised. Weather pending, I think this would be a great place to PR for anybody.
The Kenyan/Ethiopian winner broke the course record. I was only an hour behind him.
Jake and Fritz - you guys would've run about 2:12 in this race :)
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| Brooks Ravenna 3 - Orange Miles: 26.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off/walking - icing and studying for the PE on my day off... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Took today totally off and iced the legs - I def. over did the "training run" in Chicago on Sunday :) It feels like I pulled my right groin and my left knee is still acting up.
Slow jog tomorrow if I can. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.36 | 0.00 | 0.00 | 0.00 | 3.36 |
| So, I def. overdid the "training run" Chicago Marathon plan - more so race than, training run... took 2 days off and jogged really easy 3.36 mi. w/ the dog. Right groin feels extremely tight still, but rest of legs seemed to loosen up once I got going. Iced everything and hope for the best for rest of week. |
| Brooks Ghost 4 - Red Miles: 3.36 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Easy 4 miles at Mill Race Park and then 2 miles around the neighborhood - slowly. Nice fall day. Bring on the Fall races and cool weather football with pumpkin spice lattes afterwards :) |
| Brooks Ravenna 3 - Orange Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.31 | 0.00 | 0.00 | 0.00 | 5.31 |
| easy run with strides - 3.3 w/ dog - 25:55, got a bite to eat with plenty of protein and carbs, stretched it out really well, and then another 2 w/ strides - 15:37. Ice and PE studying the rest of the night. |
| Brooks Ravenna 3 - Orange Miles: 5.31 |
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| | Race: |
Cheerfund 15k (9.44 Miles) 00:58:00, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.07 | 0.00 | 9.44 | 0.00 | 10.51 |
| easy warmup with strides - still felt pretty tight. Race was 3 laps around 5k course. There relay teams and a 5k race running concurrently. Spent the whole race slowly chipping away at one of the lead pack falling off the too fast pace for the first couple miles. Stuck to my plan very well - 6:10's, even splits. I was happy to see that my first mile was right on target, even with the usual foolishness of a few and the consistently faster runners. I often have made the mistake of chasing these faster guys since I know them so well from the other races. Hopefully, this will be the start of a smarter racing plan. Often times, like today, an even more manageable pace turns in to me catching some of these guys near the end. That was the case today - 6:08, 6:08, 6:16?, 6:08, 6:09, 6:09, 6:10, 6:08, 6:12, 2:32 Caught the 4th place guy at mile 8, but little did I know that he was some crazy ironman guy... I pass him, he sticks with me, right behind me and huffing and puffing pretty hard - I admit his breathing threw me off... he blows by me with about 0.2 to go and I don't have the sprint speed to catch him - what a tough runner! :) I was all out crossing the line and he put about 5 seconds on me! 58:00 - PR. Happiness is now a pumpkin spice latte and some ice for my knees :)
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| Brooks Ravenna 3 - Orange Miles: 10.51 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 super easy around the neighborhood - 38:52. Very sore and tight today. I could barely get my legs to move the entire run. |
| Brooks Ghost 4 - Red Miles: 4.25 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
|
Legs feel much better today. 5 miles moderate around the neighborhood with 1 mile MP.
36:55 |
| Brooks Ravenna 3 - Orange Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Trail running and hill running at Brown County State Park. Some great long, steep climbing portions on this trail. Great hill workout - really got the heart rate up. Also, what a beautiful place to be with the leaves changing colors!
6 mi. - 57:00
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| Brooks Ravenna 3 - Blue Miles: 6.00 | IN State Park Hiking/Trail Running Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.42 | 3.00 | 0.00 | 0.00 | 6.42 |
|
PM Light track workout:
about 1.5 WU w/ strides,
6x800 HMP (3:06, 3:10, 3:08, 3:07, 3:11, 3:06),
about 1.5 mi. CD
6.42 - 48:40 |
| Brooks Ravenna 3 - Orange Miles: 6.42 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Easy 4 around the hood with the dog - 33:24. |
| Brooks Ravenna 3 - Red Miles: 4.10 |
| |
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| | Race: |
Indianapolis Half Marathon (13.1 Miles) 01:25:12, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 13.10 | 0.00 | 0.00 | 13.60 |
|
Great weather this morning - 45 degrees, overcast. Went in with the left knee sore and ready to take whatever happened as a "sign" of things to come. about a half mile of strides and jogging with some stretching before.
The hilly portions of this really showed in the splits, especially the second half of this course - it got the hammies and knee really talking to me. Awfully slow last 5k after a PR for 10 miles.
6:08, 6:17, 6:46, 6:22, 6:11, 6:23, 6:31, 6:23, 6:20, 6:36, 6:59, 6:43, 6:39, 0:46 - for what watch showed as 0.13 mi.
The overall guys' times kind of reflected the difficulty of this course - I think the winning guy is usually a sub 1:10 guy - he was about 1:14 today. Opted out of the evening 5k, wisely... My left leg feels awful :( CR Series 5k tomorrow? Probably shouldn't...
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| Brooks Ravenna 3 - Orange Miles: 13.60 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - really hurting from Saturady morning. Spending some time with family from out of town. A good amount of walking was involved - so at least I can shake out the soreness that way. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Was iffy all day today on if I would take another day off. Thinking that walking really helped with the soreness. Over 48 hours without running was just what the docotr ordered apperently. Started running an easy run around the neighborhood, expecting immediate soreness from the first step but was delighted to discover that my legs have returned a little since Saturday morning. Still took it very slow/easy, mostly in the grass - 5 mi. - 44:30.
Indy Monumental is in my sights, now. Goal - 2:53:xx. Outlook - good :) |
| Brooks Ravenna 3 - Orange Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Easy/slow 4mi.x2 - 4mi. with the dog, pause for some protein/carb intake, some stretching, and then 4 more easy. Started feeling it in the last mile or so at 8:00-8:30 pace, so, slowed to a crawl for the last mile - yikes.
8mi. - 1:06:36 |
| Saucony Mirage - Black And Red Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 1.25 | 2.00 | 0.00 | 7.00 |
|
PM: Abbreviated track/interval workout. It has been unusually warm here in Indiana - almost 80 deg. today and all week.
1.5 warmup with strides,
4x0.25mi. - 2:39, 2:40, 2:45, 2:54,
1.25 mi. MP - 8:15,
about 1 mi. CD |
| Brooks Ravenna 3 - Orange Miles: 7.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| easy 10k about 830-9 pace |
| Brooks Ghost 4 - Red Miles: 6.30 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off PE test for 8hrs today | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8mi this morning-pushed it on the hills over the last 3 mi |
| Brooks Ravenna 3 - Orange Miles: 8.00 |
| |
|
| | Race: |
Bev Coleman 5k (3.11 Miles) 00:18:28, Place overall: 6, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 3.11 | 0.00 | 3.61 |
| 7 mi. - 28:50 - bike across town to 5k race, Another typical 5k for me - 5:45, 5:49, struggle with last 1.1 - 6:11 pace. flat course, a little windy, and the legs felt good. I guess 5:45 pace is not something I can handle for over 2 mi. on a consistent basis. Later this winter and early spring, I would like to really focus on developing this consistent speed. The immediate goal and what I have geared training toward is Indy Monumental. More specific 5k training would be a fun change after I recover from this marathon. Correct distance - 3.12 on garmin - 18:28. Longer more pleasant bike home - 9.38 mi. - 37:50.
|
| Blue Nishiki 10 Speed Bike Miles: 16.38 | Brooks Ravenna 3 - Orange Miles: 3.61 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Off/easy - easy 2.5 miles around the hood with my dawg. |
| Brooks Ghost 4 - Red Miles: 2.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - taper weeks drive me crazy. Done with the PE studying and not running as much - what do I do with my time? | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.34 | 2.00 | 0.00 | 0.00 | 3.34 |
|
Easy buildup to MP - 3.34 mi. - 24:38 -- 8:12, 6:49, 6:35, 3:01
My knee still feels weak and my whole left side is tight :(
Thursday and/or Friday off if I can stand it.
I've got extra incentive for a PR this weekend - my wife and I recently found out that our baby boy is due April 22, 2013. So even though I finally made it in to Boston, I may not actually get to go run it. Priorities in life... This will be my first hard leason :) |
| Brooks Ravenna 3 - Orange Miles: 3.34 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mi. jog with the dog |
| Brooks Ravenna 3 - Orange Miles: 2.00 |
| |
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| | Race: |
Indy Monumental Marathon (26.2 Miles) 03:00:24, Place overall: 87, Place in age division: 25 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.44 | 0.00 | 0.00 | 26.44 |
|
Well - my left leg felt shaky in the easy 2 mi. jog the night before and it showed in the later miles today. 35 deg., overcast, and a little drizzle here and there - almost perfect weather. I tried the no warmup miles approach this time - just some dynamic stretching and moving around, but no jogging or strides. I noticed that I was a little tight for the first 2 miles, but nothing worth writing off this strategy (especially when a little injured). I felt very comfortable at 6:35 pace for about 15 miles, and then the left leg really started tightening up. It started with the hammy and eventually worked its way down and became extremely painful in my calf as well - this progressively got worse from about 15 miles on. Splits really tell the story: 6:17, 6:29, 6:21, 6:33, 6:34, 6:34, 6:34, 6:35, 6:40, 6:35, 6:34, 6:35, 6:36, 6:32, 6:29, 6:37 6:51, 6:49, 6:50, 6:46, 6:50, 7:00, 7:09, 7:22, 7:15, 7:41, 7:54, 0.44 - 3:45 Yep - I somehow pick up alot of extra distance in marathons - my "tangent running" must be terrible :) I was quickly slowing in the last 2 miles. But, I'm happy that it afforded me the chance to witness something that inspired me, and remind me of one of the many reasons running is so fulfilling: As I slowly approached the finish line shuffling with every step with a grimace on my face, about 0.2 from the finish I hear this guy yelling crazily behind me, "Come on <random girls' name>! Come on <random girls' name>! I need a sprint out of you!! SPRINT <random girls' name>!!!" So this girl shuffles past me with the same pained stride (only considerably faster) and I here her labored grunts... so she finishes a couple hundred yards before me - very close to the 3 hr. mark. I see them later in line at the results tent and ask her if she got it - she gets her print off and turns around crying and hugs the guy that was yelling at her - she had broken 3 hrs :) I love running :)
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| Brooks Ravenna 3 - Orange Miles: 26.44 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| easy 1 mile jog, another mile of walking also. Lot of icing on my wonderful days off from work :) |
| Brooks Ravenna 3 - Orange Miles: 1.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 mile jog - legs are returning to life... slowly. Still lots of icing and Advil |
| Brooks Ghost 4 - Red Miles: 2.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 16 miles - moderate effort on bike - over to chipotle and back. Just under an hour ride. It was quite an adventure with the rush hour traffic leaving Cummins :) |
| Blue Nishiki 10 Speed Bike Miles: 16.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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PM Easy 4 miles - 31:45. Cruise to the Bahamas next week! |
| Brooks Ghost 4 - Red Miles: 4.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| All day traveling today. 2 miles easy on the treadmill in Orlando, FL at 10pm - tired and stiff... 17:08
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| Brooks Ravenna 3 - Orange Miles: 2.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| easy 5.2 mi. - AM run around resort area in Orlando - we stayed about 2 miles from Seaworld and Disney World stuff. Getting on the cruise ship this afternoon.
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| Brooks Ravenna 3 - Orange Miles: 5.20 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM run on the cruise ship treadmill - 5 mi. - 39:30. Diet this week will be awful :) |
| Brooks Ravenna 3 - Orange Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 4 mi. - laps around cruise ship upper deck "jogging"track w/ 8x pickups, 3 mi. on treadmill w/ 3 x 0.25 mi. pickups
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| Brooks Ravenna 3 - Orange Miles: 7.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.75 | 0.50 | 0.25 | 4.50 |
| cruise ship treadmill. 4.5 mi. buildup to 12 mph. I have put on at least 10 pounds this week :) |
| Brooks Ravenna 3 - Orange Miles: 4.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off- traveling all day - Orlando to Atlanta to Lexington, KY. exhausted - now i need a vacation to recover from the vacation. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| PM easy 3.4 mi. buildup around the neighborhood loop in Indiana - 25:08 attempting another CR Series 5k tomorrow - should be bad :)
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| Brooks Ravenna 3 - Orange Miles: 3.40 |
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| | Race: |
Tree City 5k (3.11 Miles) 00:19:07, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.11 | 0.00 | 4.11 |
| Wow - good thing there weren't too many people running this race. Me and another CR Series regular ran out in front the whole way. I probably could've pushed and ran a little faster, but was feeling the effects of the 10 pounds I gained in both knees. Course had a portion in a deep fine grained gravel that may have slowed me down a bit, but really, I am just in bad shape, now :) 19:07, 2nd. Okay - turkey trot 8k on Thanksgiving next and 2 more CR Series races.
|
| Saucony Kinvara 2 - Black/Gold Miles: 4.11 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off - I'm feeling awful | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| PM Run around Grandview Lake with a couple of the CR Series guys. Tom and Jeff. Left from Tom's house at about 5:30 and ran about 45minutes in the dark. Tom and Jeff both had headlamps, fortunately - not too many streetlights out there. Good run on a hilly course. 1:07:24 for 9.3 miles. |
| Brooks Ravenna 3 - Orange Miles: 9.30 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 miles - man, I feel sluggish |
| Brooks Ravenna 3 - Orange Miles: 2.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 mi. around the hood - 16:22 |
| Brooks Ravenna 3 - Orange Miles: 2.00 |
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| | Race: |
Seymour IN Turkey Trot (4.97 Miles) 00:30:20, Place overall: 8, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.01 | 0.00 | 4.99 | 0.00 | 6.00 |
|
Turkey Trot 8k, part of the CR Series in Seymour, IN. 7:30a start time, about 35 degrees.
A good running buddy, Ron Brooks, came up from Louisville to run this morning, so that was cool. Its become a good core of runner family with this series. Like somebody said somewhere once, "Running mates is like automatic friends..."
I ran fairly well today - very even splits - 6:05's almost every mile. I don't feel like I'm in that great of shape - about 10 lbs over race weight and low mileage. My left knee is still giving me some trouble, as well.
Strides before the race to warm up, about .85 after to CD.
I think this is a PR at 8k distance, though it didn't really feel that good :)
4.99 according to Garmin - 30:20
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| Brooks Ravenna 3 - Orange Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.62 | 0.00 | 0.00 | 0.00 | 2.62 |
| moderate effort - 2.6 mi. in the PM around the neighborhood - 19:15. I ate a whole lot of food yesterday :) |
| Brooks Ghost 4 - Red Miles: 2.62 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Off - Um, we ate at Stir Crazy in Greenwood , IN for lunch and I recieved a wonderful little bug from something. Had trouble holding anything in my stomach, and then about 2:30am woke up with what felt like a near fatal temperature spike (I think). My wife wnated to take me to the ER, but once it finally peaked I guess my body decided that the bug had been cooked and I immediately felt better. Not fun :(
Anyway - I am thankful that I survived and taking today and tomorrow off. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - refer to Saturday's entry for a scary story... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
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Weekly Granview Run - 15k around Grandview Lake with Jeff and Tom - slightly slower than last week, but still a good workout considering the elevation profile. 9.3 mi. - 1:08:10.
The plan isto start ramping back up for spring marathon. Hopefully, I will also be able to fit the Dances with Dirt Ultra or 50 miler (mid-May) in to my schedule a couple weeks after the marathon. The course is only about 20 miles from my house... |
| Brooks Ravenna 3 - Orange Miles: 9.30 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
|
PM short track workout:
2 mi. WU w/ strides,
4 x 0.25 mi. w/ 0.25 mi. rec. jog -- 1:17, 1:16, 1:15, 1:13
1 mi. jog back home
Those repeats were at about what I'd like my mile pace to be... soon :)
I'm making a conscious effort to start watching my diet and shed the weight, again. |
| Brooks Ravenna 3 - Orange Miles: 5.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3.25 mi. w/ the dog - easy effort. 30 minutes core, legs, light circuits, 1.75 mi. easy on the treadmill
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| Brooks Ravenna 3 - Orange Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy 4 mi. - 31:35. It sucks - its getting dark at 5:15 now. |
| Brooks Ravenna 3 - Blue Miles: 4.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy 2 mi. around the neighborhood with the dog, 15 minutes core/legs, 2 mi. around the neighborhood. Another weekly group run organized for Sunday mornings with 4 dudes that are all faster than me :) Should be really good for me. CR Series 8k tomorrow, 12 mi. group run Sunday morning.
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| Brooks Ravenna 3 - Orange Miles: 4.00 |
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| | Race: |
Reindeer Romp (4.97 Miles) 00:32:10, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 4.97 | 0.00 | 5.47 |
| About a minute slower than last year's time in this race. I was okay for the first mile in 6:05, or so. For some reason I decided to start doing cross training for legs and core this week - mostly lunges, 1-leg squats, etc. Only 2 days this week, with one 10 minutes worth yesterday... I guess this was the culprit of the horrible lactic-type buildup that I felt in my quads in this race. I could barely hold on to what was MP (and slower) a month ago. 8k - 32:10 :( Whatever
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| Brooks Ravenna 3 - Orange Miles: 5.47 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 mi. with the dog. Sore and tight quads. ?? What is going on... |
| Brooks Ghost 4 - Red Miles: 2.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| XT today - 40 minutes biking on the old clunker - very windy, but 70 degrees today! :) 20 min. on the elliptical, 10 min. core/circuit/legs
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| Blue Nishiki 10 Speed Bike Miles: 11.00 | Elliptical Miles: 2.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
|
PM Group Grandview Run
Our group is growing - we had 5 today. Headlamps on the whole run now with a 5:30p start.
We ran this faster than we ever have before, but the nasty climb between 7 mi. and 8.5 mi. felt awful and I really had to slow down. The hamstrings tightened up... alot :( We kept it around 7:10 the whole way, which felt relaxed until that last hill.
9.3mi. - 1:05:40
I've been tracking calories and everything I eat for a whole week, now! :) I think its helping me limit my bad food intake. Last Series run - Crossroads 5k this weekend. Also, hopefully the start of base building for spring within the next couple of weeks. |
| Brooks Ravenna 3 - Orange Miles: 9.30 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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PM - 4 mi. easy - 2 mi. with dog, 2mi. all alone. Its cooled off here in Indiana - its about 45 degrees at 5p now.
4 mi. - 31:40.
Chipotle Burrito and then Matrix blue ray and 3 miles on the treadmill at easy pace:
3mi. - 25:45 10 minutes of core and legs during the most irritating movie I have seen in a while - "Extremely Loud and Incredibly Close". The kid was too much...
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| Brooks Ghost 4 - Red Miles: 7.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.92 | 0.00 | 1.50 | 0.00 | 8.42 |
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PM run: broke out the Racing Flats for 5.12 mi. w/ strides/intervals @ 5k pace: 6x400 (72,75,75,76,76,78) - 36:45 Changed in to the old faithful Ravenna 3s for: 3.3mi. easy w/ dog - 25:52 Sub 18 would be nice on Saturday...
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| Saucony Kinvara 2 - Black/Gold Miles: 5.12 | Brooks Ravenna 3 - Orange Miles: 3.30 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - easy 4 mi. on the treadmill with the new Dark Knight Blue Ray to keep me company. 35:22 Protein shakes have become a new dietary development - they seem to cut down on the soreness. 1 mi. walking after dinner
|
| Brooks Ravenna 3 - Blue Miles: 4.00 |
| |
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| | Race: |
Joy of Giving 5k (3.11 Miles) 00:18:38, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 3.11 | 0.00 | 7.71 |
| Last CR Series Race of the year. Standard result. Thinking I'll be stuck around 18:30 range until some higher intensity training and strength conditioning over a longer period of time. About a month without racing would help, too :) Gotta get that first mile under control!
5:40, 6:09, 6:10, 0.1 - 0:39
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| Saucony Kinvara 2 - Black/Gold Miles: 4.21 | Brooks Ravenna 3 - Orange Miles: 3.50 |
| |
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| | Race: |
O' Christmas Three Pt. One (3.11 Miles) 00:18:59, Place overall: 8, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.81 | 0.00 | 3.11 | 0.00 | 9.92 |
| AM: easy 4.1 mi. around county road loop PM: Mag 7 Race Series 5k at 2pm today. Hilly, but great weather - 55 deg. and overcast. Felt good today - tough course with downhill 1st mile, and I'm not in that great of shape right now to be honest. Splits: 5:45, 6:16, 6:23, 0:35 jogged a mile after the race, and then a mile later on the treadmill. Been walking about 20-30 minutes a day additionally, and protein shakes after runs to keep soreness at bay (and hopefully strengthen these weak legs at some point)
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| Brooks Ghost 4 - Red Miles: 5.15 | Saucony Kinvara 2 - Black/Gold Miles: 4.77 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 2.00 | 0.00 | 3.50 |
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PM - Strength training/circuits: 1 mi. jog WU, 4 X mountain climbers, 0.5 mi. @ 9mph (MP), 4 X legs/core (pushups, crunches...), 0.5 mi. - 9.2 mph (HMP), 4 X higher intensity legs/core (burpees, pike press...), 0.5 mi. - 9.5 mph (15k/10mi. pace), 4 X legs/core (pushups, crunches...), 0.5 mi. - 10 mph (8k/10k pace). 0.5 mi. CD High intensity/low mileage day - going to start doing this 2-3 times a week throughout the winter for some strength building. I really want to be able to jack up the mileage this spring without getting as beat up as I did this fall... I'm really digging the Kenyan workouts Jake found and posted for everybody :) Can't wait to see what 2 X the hilly 15k group run course feels like tomorrow :)
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| Brooks Ghost 4 - Red Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| group run moved to Thursday. Easy 8 mi. PM Terrace Lake course - 64:40. Brrrrr... it was 55-60 deg. this weekend. Today it was 35. :) Tight left hammie and knee. Easy does it tomorrow, too.
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| Brooks Ravenna 3 - Orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 3.00 | 0.25 | 7.00 |
| PM Track workout - 40 degrees and sunny: 7 mi. w/ 6x0.5 mi. (2:57,2:53,2:50,2:49,2:46,2:44), 0.25 mi. in 70. All with 0.25 mi. rec. jogs.
Got to a watch a work friend coach his 5th/6th grade b-ball team at the school where I ran's track. They are currently 0-6... :)
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| Brooks Ravenna 3 - Orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| PM group run around Grandview. 3 of us tonight and cold getting colder at 5:30p. tough to get the legs going: 9.32mi. - 1:08:08 |
| Brooks Ghost 4 - Red Miles: 9.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.34 | 0.00 | 0.00 | 0.00 | 5.34 |
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PM easy 3.34 mi. around the neighborhood - 26:10. 55 degrees again
PM after dinner - easy 2 mi. on the TM - 17:10
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| Brooks Ravenna 3 - Orange Miles: 5.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| Super slow 2.75 on the treadmill in the new shoes. Brooks Glycerin 10 - Kentucky Blue and White. "Softer" than the Ravennas, with that already broken in feel, they are going to see some action tomorrow when "Hustle" a half up in Indy. Watch out Rudolph, tomorrow, I'm gonna "beat" Santa.
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| Brooks Glyerin 10 - Blue Miles: 2.75 |
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| | Race: |
Santa Hustle Half Marathon (13.11 Miles) 01:26:58, Place overall: 16, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.64 | 9.11 | 4.00 | 0.00 | 15.75 |
| Started at what I thought would have been a manageable pace - wrong. The legs are fatigued, and just not wanting to move like they were a month ago. Solid first 4 miles, and at this point I felt the usual pains - left hamstring, knee, blah, blah... Nobody wants to hear somebody whine about injuries. I kept it at around a little slower than MP the rest of the way, and finished. Decent training run I guess :) Oh well, at least I didn't pay for the race :) Sorry, Indy, but, one hr long drive is enough for a half I haven't trained for... Yeah, no race day packet pickup for a 9am race.
6:16, 6:22, 6:16, 6:21, 6:27, 6:37, 6:35, 6:52, 6:56, 6:48, 6:50, 6:54, 6:51, 0:46 13.12 - 1:26:58
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| Brooks Glyerin 10 - Blue Miles: 15.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Very sore from yesterday. Super easy 2 mi. on the treadmill |
| Brooks Ghost 4 - Red Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.31 | 0.00 | 0.00 | 0.00 | 9.31 |
| 5:30 pm Grand View Group Run. Tim showed up today, so we had 4. Faster pace than ever before (because of Tim). Kept it under 7:00/mi. for the whole 15k, even the last climb. Felt manageable until the final climb. 45 degrees and clear - running under the stars around the lake - nice :)
9.31 - 1:03:57
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| Brooks Glyerin 10 - Blue Miles: 9.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| PM - 4 mi. w/ dog with some strides at the end: 4.1 - 30:37, 2 mi. easy on the treadmill
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| Brooks Glyerin 10 - Blue Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 1.75 | 0.00 | 6.00 |
| AM treadmill - light interval workout: WU, 5x0.25 @ 10 mph, CD. 4mi.-29:26 PM outside: Its Snowing!! The wind was gusting (about 30 mph) and the snow was starting to fall. Couldn't miss it - 2 mi. w/ 0.5 mi. stride (~6:00/mi.) - 14:07. Brooks Glycerin 10 - for soft and the usual already broken-in feel that Brooks has had for me. Nice training/long run shoes
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| Brooks Glyerin 10 - Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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AM: easy 2 miles outside with the dog. Snowy, slick roads and feels like 20 degrees here in Indiana. Not as bad as some places in the country, but far from comfortable running conditions.
Maybe a couple more later on the treadmill. Looking for about 50 miles this week, about 60 next week. PM: 2.5 miles on the treadmill - nice and easy
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| Brooks Ghost 4 - Red Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| No 5k this morning - its an hour drive, the roads are icy, and my sister and best friend both had babies this weekend. AM: Easy 7 mi. on the treadmill - 1 hr. Off to home - Lexington, KY for the next couple days - through Christmas. Will get to visit with two different newborns. It'll be nice to get some miles in on the old routes down by my dad's house. Merry Christmas everybody!
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| Brooks Ghost 4 - Red Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
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6 miles around the old neighborhood in Lexington, KY. Dad's house to my high school and back. Running mostly through a neighborhood where I thought I might see some old buddies from high school really helped to make me run faster than I would have at home in IN (pathetic).
40:40 on some hills and only the first mile in less than MP - happy with effort, but sore. This whole week needs to be a recovery week. Building up nice and slow with previous weekly mileages: 32, 38, 45, 50... I'l shoot for 40 this week. Then up to 55-60 next week. |
| Brooks Glyerin 10 - Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 mi. easy in the AM, Lexington still. - 31:00. 2 mi. moderate - Dad's house over to Firebrook neighborhood. This brought back alot of memories, since this used to be where I would do easy runs during off season for high school track - 14:30
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| Brooks Glyerin 10 - Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Merry Christmas - AM: easy mile with the dog and easy 2 miles on my own. A full daywith both Tiff and I's families.
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| Brooks Glyerin 10 - Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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A little winter storm has brought in a good deal of snow for this area - no work today :) maybe a run later...
PM: Strength/Circuits for 30 minutes -- abs, legs mostly | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.50 | 6.00 |
| PM: Weak treadmill intervals at A.F. -- Free 7 day pass to Anytime Fitness - I will never pay for it, please stop calling me AF employee :)
2 mi. WU w/ strides, 2x1mi. w/ 0.25 rec. -- 5:50, 6:00, 2x0.25mi. -- 76, 81 6 total - 41:25
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| Brooks Glyerin 10 - Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 1.00 | 0.25 | 0.00 | 8.00 |
| Anytime Fit. PM treadmill run - 8 mi. @ 8mph most of the way. mile 6 @ MP, which equates to 9.2mph for me, and 0.25mi. @ 10k (~10mph) ?? The 10k-vs.-MP paces don't seem comparable?
8 mi. total - 59:40 ~30 min. of strength stuff after run: lunges with weights, squat press with light weight on machine, some ab stuff, some hip reps, mostly legs and core, you get the idea. While working out, I am reminded of why the gym is not for me - some random dude I don't know has been eying me the whole time (prolly cause of my short shorts) while running and going through my light strengthening work. Then I'm in the middle of a set of abs on the floor next to a machine I have just hopped off of, and he struts up and loudly says, "you mind if a work in a cycle?" I'm like, "Sure, I'm done, pant, pant (in between situps)" -- HE then rips the weight assist bar out that I had been using and loads on some weight to resist - clearly for much "stronger men", very loudly grunts out about 5 reps and slams the weight down and struts off... wow - he showed me. :)
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| Brooks Glyerin 10 - Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy 2 mi. - 15:25 -- rest and recovery. Stepping it up this next week. |
| Brooks Ravenna 3 - Orange Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.31 | 0.00 | 0.00 | 0.00 | 9.31 |
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2pm Grandview group run - 3 of us today. We've had about a 16" of snow in the last four or five days, but the roads were clear enough to run around the lake today. A couple slick spots in the shady parts, but almost dry pavement most of the way. The lake had the lonely Godfather Part 2 (When he kills Fredo) feel to it today. :) It was quiet, but surprisingly busy. There were several walkers, one other runner, and a bunch of sledders on the dam. Anyway - good to get outside and run - 9.31 in 1:05:03. The first mile is always slow - its a decent climb and especially challenging on cold legs and a couple of ice patches. Except for the climb between 7.5 and 8.5, we kept it under 7min./mi. 
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| Brooks Glyerin 10 - Blue Miles: 9.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| PM treadmill workout out Anytime: 1.5 WU, 4x0.5 mi. @ 10.6mph w/ 0.25 mi. rec. - hard to believe that I once did 10 of these outside. These were very hard today. 6 mi. - about 45 min. 30 minutes of strength training - core and legs with some upper body. No crazy meatheads today :)
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| Brooks Ravenna 3 - Orange Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1880.52 | 377.49 | 255.69 | 7.38 | 2521.08 |
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| Saucony Mirage - Black And Red Miles: 57.85 | Stationary Bike Miles: 29.00 | Brooks Ghost 4 - Blue Miles: 48.98 | Blue Nishiki 10 Speed Bike Miles: 555.36 | Brooks Ravenna 2 Miles: 497.81 | Saucony Kinvara - White And Red Miles: 53.91 | Grand Canyon Hiking Miles: 32.10 | Brooks Ravenna 3 - Blue Miles: 509.50 | IN State Park Hiking/Trail Running Miles: 31.35 | Brooks Ravenna 3 - Red Miles: 442.33 | Swimming Miles: 2.44 | Brooks Ghost 4 - Red Miles: 341.30 | Nathan's Lightweight Racing Bike Miles: 57.30 | Saucony Kinvara 2 - Black/Gold Miles: 123.12 | Brooks Ravenna 3 - Orange Miles: 310.28 | Elliptical Miles: 2.00 | Brooks Glyerin 10 - Blue Miles: 78.22 |
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