Random Inspirational Quote

QuaffON! New Years run from the brewery. Some good pulled pork nachos and beers afterward.  Good people, good running, great beer, good times.

AM long run broken up:  9 miles on the home treadmill - 71:50. Slowly increased speed. Nap time for kid, so daddy put on some warm clothes and ran to the bank and back.  8.22 miles in 63:38. Feeling decent. 

AM treadmill workout.  30 degrees and freezing rain with a thunderstorm brewing. 

4x3:00 hills @ 6% - 7.5mph up to 8mph with 1:30 rec. jog, 4min. jog rec.,

4x3:00 hills @ 8% - 7mph with 1:30 rec. jogs

Our old rickety home TM takes about 30 seconds to get up to those inclines.  I was definitely at LT effort at the tail end of each of these reps., which was the intent of the workout.  This has been a decent start to spring training.

6.5 total - 54:40

Long run in the mud.  First time over 2 hours in a month.  16.5 miles on muddy trails around Harrison Lake.  Hurt

Pm treadmill run fail. My left leg is trashed from the long run.  On to bike trainer in garage. 42min. For 12miles.

Pm track workout fail. 400s with strength training circuits between. I'm no crossfitter!  Cold Track Tuesday 15 degrees and dark by 6:30

PM: run over to school ad back.  Its -10 degrees.  Rest on the TM at home.  2.25 miles at about MP to keep warm - 15:00, then went inside, built back up to 1 mile at MP on TM.  3.75mi. more - 28:45.

easy 4 TM - 33:10.  Refinance of house + big transition at work = me not run as much.

AM: TM hill workout - 9x3:00 @6% / 7.5mph with 1min. rec. jog on flat.  Home TM is pretty rickety, and vent with heat blowing directly on me, so a good deal of sweating going on.  Better than being outside - it is below zero without windchill.

10.25 mi. total - 81:30. 

AM long run outside.  30 deg. and no wind.  A heat wave compared to recent weather.

Out and back people trail through town over to Lincoln Park.  3 pee stops and pickup and drop off of clothes.  Typical early season long run inefficiencies from me.  Ate a couple gels and sipped on water from the handheld.  Long way to go to get to goal fitness, but, it's along way to the top if you wanna rock and roll.

18 miles - 2:20

walked at work - 1mi.

Brief TM climb - 10% for 1.25 mi. really slow

PM: Track Tuesday at Northside.  Big group - about 15-20 people outside freezing their asses off doing 400s and burpees...

Workout:  4 x [400m LT, 15x mountain climbers, 15x PUs, 30 back lunge, 15x squat,

                          400m LT, 15x sqaut jumps, and 3 more exercises (burpees in there    somewhere)]

I made it through to the 7th 400m and called it quits.  Yeah, I suck at these.  Hopefully, its really good for me, because, I hate it.

PM: Out and back to bridge down SR46.  threw in 3x1mi. TH - 6:01, 5:59, 5:54.  Threw up chili in my mouth on the first one.  My heart needs a little more coaxing than I remember to get down to 6:00 pace. 

12mi. total - 1:26:51

Late PM: 25 degrees and a bit windy.  Run in the dark - took movie back to Fam. video.  SR11 to SR 46 to People trail, and then People trail down SR 46 on the trip home.  Handweld and lots of layers of clothes.  Easy pace.  13.56 miles total - 1:48:50

Off - recovery day needed.

AM - Frosty Trail 5 miler trail race this morning at BCSP.  Jog overto meet the guys for carpool over - 3.3mi. easy pace.  hop in car to drive to park.  jogged 3.3 mi. WU on the race trail. 

Race was single track with a start that has everybody spread out across a field.  100 feet to the merge in to single track had me in a group stopping and passing up on slope and branches for first 1.5 miles.  Solid effort, but started off 2 minutes behind pack I "shoulda" been running with.  4.94 miles total - 34:27 for I don't know what place.

CD jog with the group - about 1.5 miles on more trails and then a few good beers on in the car to drive home.  Jogged home from the guy who drove's house another 2 miles really slow and sore.

15 miles total - about 2 hours,  Good week - most miles and harder running in a while.

Long run called off - left groin injury recurring flare up.  20 miles. on bike - over to fam video and chipotle .  About 90 minutes total with harder efforts in to the wind.

AM: easy hour - 7 miles - to marina and back

PM: easy 30 minutes - 3.35 miles. Neighborhood.

50 degrees and sunny.

PM: run over to Track Tues. from the house - 10k cutdown.  Last 3 miles were around MP.

Track Tuesday - 6x(800m, 10 x mtn climb, 10 x PU, 10 x squat, 10x back lunge... ).  800s avg. = 3:00

12.08 miles total - 1:34:10

1mi. at work,

1.4mi. TM climb power hike - 20:00

PM - easy 3mi. TM - 25:52

PM2 - 2.56 mi. around the nieghborhood w/ 8 x strides - 20-25 sec.

AM: 11mi. Trail Run in Yellowwood.  Different trails - some of the Tecumseh course.  Slow and lots of stopping.  Taking it reeaal easy - 1:41.

PM: 12 mi. bike ride - 2x10-12 minute TH efforts - 42 minutes total.  GArmin sync issues again.

10 minutes of core work after.

AM: Grandview Long Run - 20 mi. in 2:31. Solid effort to hold 7:30 pace from 15-20.  Handheld and 2 gels consumed.  

http://www.strava.com/activities/246027842

PM: easy 3 TM - 25:52, 10 min. core

PM1: easy 3.5 mi. home from sub-unit - 28:49

PM2: easy 6 mi. from house over to Track Tues. - about 7:30-8min. pace,

Track Tues. - 6x800m TH w/ circuits btwn - lunges, burpees, squats, pushups... and the like are what I'm talking about when I say "circuits"

Run home from track Tues. the longer way.

17.67 mi. total in PM2 with about 2:14 of moving time

Handheld of water and 2 gels consumed.  Feeling reasonable energetic at the end

AM: easy 3.5 miles over to unit - 30:22.

PM: easy 3.5 miles home from unit - 29:03

AM: easy 3.5 mi. to unit to drive state car from unit to work - 30:38
 

PM: 5mi. w/ 7x200m strides - about 40 min.

PM1: easy 90 minutes - House to Carr Hill - out and back.  11.16 hilly miles - felt pretty depleted at the end.  

AM Long Run:  22 miles out and back.  11 miles from house, county roads over to SR 58 and out SR 58 to Mt. Healthy (actual name of rural town on SR 58).  That was almost exactly the 11miles/90 minutes I wanted.  Interesting new course.  Poor road condition - a narrow 2 lane rural State route.  Started sleeting on me in the last 5-6 miles of the run.  About 35 degrees ad stayed that way.  2 gels and a handheld of water consumed.  Reasonable energy level through 20 miles.

AM: easy 4mi. luch time run from work - about 32min.  Very windy and cold.  Worse than this morning.  Shoulda gone this morning.

PM - failed jog after dinner, cold and hurting leg.  Rolled on the foam roller for about 15 minutes to work out the kinks
 

AM: lunch time easy run - 3.1 miles at work - 25:00

PM: Track Tuesday with the group: 6x(400/200) @ 5k, 200m rec. jogs between.  Averaged about 75-80 sec. per 400m.

6.6 mi. total - 57:16

AM: easy jog at lunch with some new folks - Gary and Nicole.  2.3 miles at about 10 min. pace

PM: failed TM run - was going to be about 4-6 easy.  Left leg hurting.  put on the full hiking pack and set the TM on 10%/4mph.  Broke a sweat and was winded after 0.7miles.  Laugh and call it a night.
 

easy 7 miles in 59 minutes - marina and back.  its about 35 and overcast.  50k tomorrow morning should be about 5 hours of hilly trail running...

Louisville trails in Jefferson Memorial should be nice and muddy after some ppt. - snow and rain and 50 degree forecast. 

8AM 50k in Jefferson Memorial Forest in Fairdale, KY (close to Louisville).  This race is called "Loving The Hills" for a reason!  Great weather and trail conditions except for the dreaded muddy beat up last protion of the trail where the shorter races are run (same start time for a 6miler and a 15 miler).  Met up with a buddy rpior to the race who was running the 15miler.  Good to see him and meet some new people. 

The race was pretty tough - I was solo for about 4 hours out of the 5:35.  In no man's land, apparently.  Managed to pass a guy at an aid station and a guy struggling really bad early on, but, the later miles was were I could've used some company or a target or something.  I bit it hard in the first 3-4 miles going down hill - slide on my chest a few feeet before getting my hands down.  Fortunately, no lasting impacts other than some scraps and bruises.  Did really well with nutrition today:  Ate 6 gels total, with my handheld water bottle refilling it at aid stations with only water.  Had some pretzels as well for the sodium.  Think the formula is figured out for me - about 4-5 gels with water and some gatorade for a 2:45-3:00 marathon.  For 3:45 and longer ( up to about 6 hours) 6-7 gels (with caffein for all), but, a couple of them need to have the "electrolyte boost", AKA a much higher sodium content to keep the ole gut happy and out of knots.  Energy levels stayed fairly even.  The legs were not ready for trail running, nor were they ready for 5:30+.  The walking hills seemed to become less steep as the day went on :)

And my goodness - looking at the GPS data... Again with the large discrepancy between Garmin and Strava once the activity is uploaded:

http://connect.garmin.com/modern/activity/692123796

https://www.strava.com/activities/251721177

I think I'll go with the Garmin data:  31.45 miles - 5:35:47 with 6040' of elev. gain.  Think I was 6th, but, was too tired to check afterward, and this race is notorius for slow posting of results.

easy 30 minutes spin on the bike - loops around the neighborhood.  1 mi. walk on TM.  shaking it out.  Quads are wrecked.

easy 3 miles at lunch with Gary - about 10 min. miles. 

AM easy lunch run on my own today - 2.9mi. - 28 min.  Soreness subsiding, but, fatigue still hanging around.

PM - Track Tuesday with the Danny's and Erin - 8x400m @ 2mi. pace, 200m jog recovery.  81, 81, 80, 80, 78, 78, 77, 76.  This was hard for me, with the 50k recovery legs.  5.6 miles total - 41:36

AM: easy 3.6 miles at lunch at work - 29min.

PM: 15 min. of legs and core

PM treadmill run - 8.5 mi. cutdown with strides - 64:30

AM Series Race in Seymour.  Cold and strong headwind south to north.  That wind felt negatively influential for about 1-2 miles of the race.  Otherwise this is a flat faster course usually.  I did not go in expecting much after the 50k last week, but, still was happy to have company and get to talk to a bunch of friends before and after. 

Jogged a bit for warmup with Nathan, hit the bathroom, and toed the line.  ~6:00 pace felt manageable most of the race.  I was running clear second, about 45sec-1 minute back from one of my good friends, Luke (first place guy).  Luke missed a turn, and I was fortunate enough to see him still.  After yelling at him and getting his attention to turn around, I did a little weaving and slowed down a bit to let him catch back up and regain lead.  So, that may have been about 20-30 seconds difference, but, not worth the poor sportmanship.  That resulted in a couple 6:15 miles.  All in all, I'm about where I thought I was, maybe a little ahead, factoring in the 50k fatigue, that I am definitely still feeling. 

10k - 37:34  (6:01, 5:54, 6:03, 6:15, 6:15, 5:57, 1:07)

AM: 3 mi. easy TM - 25:10

PM: easy 3 mi. Outside - 26min.

Easy 2 mi. TM - 17:50.  Wow - really unmotivated.

Some light lifting and core work - 15min.

AM: lunch run at gym on TM.  5 mile cut down.  Started at 9.3mph down to 10.4 mph on 1%.  34:47.  Followed up with 15 minutes of pushups and attempted pull ups.

PM: run over to North side track from house at moderate effort in the snow and slush.  Got about 5 inches Monday - About 6 miles and right into the track workout with the 3 people that showed up.  Had a couple guys come over earlier in the day and shovel off lane 1!! That's how we roll in Indiana!! Workout was 12x400m with every 4th interval "hammer" We ran about 85's and 80's for hammers.  As it got dark near the end it started getting really cold.  I think we were in the single digits already when the sun was up.  Fortunately one of the other guys was also running home and was going the same way for most of the run back home.  19.7 miles. Total in about 2:35.  Pretty depleted over last 2 miles, handheld.of water and 2 gels consumed.  Oh yeah - New trail shoes broken in - Saucony Peregrine.

AM: shakeout on TM - 2.25 mi. - 20 min.

AM run on TM - lunch at work 5x4:00 hills - 7.5 mph @ 6, 7 , 8.5, 10, and 7 % with 2 min. Flat rec jog. 5 miles total in 41:15.

PM run on home TM - 4miles 34:35

AM lunch TM run - 5miles with 10xstrides - 37:28

PM: Warmer but still snowing.  We have had 2 x 4+ inch snows here in southern Indiana in the last couple days.  Run in the snow - tried the old Rocky 4 workout with some deep snow running.  put on Yaktrax and aimed for the deep spots along unplowed areas of roadway to see how tough it really was (It is).  Threshold effort to make 10 minute pace.  Average snow depth ~ 4 inches.  6.37mi. total - 1:02:52. 

PM 3.9 miles slow in the snow running - 35:05

lunch time TM lunch run - 4mi. 31:50

AM - easy 3.6 mi. TM - 30 min.

PM: 11.4 mi. w/ 1mi., 0.75mi, 1k, 0.5mi., 0.25mi. LT interval cutdown - 10k down to mile pace with 2 min. rec. btwn.  Icy People trail, but, Danny and Tim left me in the dust.

AM: 3.5 mi. TM - 30 min.  Foam rolling, stretching, and core afterward

AM - elliptical before work - 3mi. - 30 min.  Rolling and stretching with some core work after ward

PM - lunch TM - 5mi. w/ 20 min. Tempo - 9.3 mph down to 10.5 mph - 35:15 total.  15 min. of core and rolling after

AM TM run - 30min. - 3.75 mi.

PM TM run - 8mi. w/ 5mi. tempo - 9mph up to 9.7mph on 1%. - 57:15 total. 20 min. of core and leg stuff after. 

-Gym Rat

PM: easy 2 hours - 14 miles. Cold and bright snow.  More snow to come tonight.

Loops aroundneighborhood in the slush until attacked by another F- ing dog! :( bit my leg and drew blood. Had to punch the dog in the face as he was coming back for seconds.  RIDICULOUS. 

Finished on TM.

5:45 AM - gym TM. 5miles - 40 min. Core and legs after

Lunch time gym TM - 5miles-39min. Core and legs after.

Threw some short change of elevation to break up the monotonous movement.  Kindle fire to keep me sane.

Time to tighten up - started counting calories again.

PM: Run to meet the group at Walgreens on 46 People Trail, 6x800 LT with 45 sec. standing rest.  2:42, 2:42, 2:49, 2:42, 2:44, 2:47.  Every third rep was in to the wind.  People trail was one big puddle it seemed. 

Ran home for 13.2 miles total in 1:45:34

Easy spinning AM - 30min. 

Lunch run TM - 4miles- 32min.

AM series race. 20degrees. And windy with some icy spots on the paved trail.  Ran from house over to race, and signed up.  Conditions / Excuses aside, felt very uncomfortable at 6:00 pace today.  5:51, 6:00, 5:59, :58.   Ran home from race the long way and enjoyed some warmer temps.

early PM: Grandview long run w/ 15mi. AT/Steady State (~90%MP).  This equated to about 6:50 pace and feeling reasonably comfortable.   BEAUtiful day -- 45 degrees and sunshine.  shorts and a short sleeved shirt outside for first time in a while.  2 gels and handheld of water consumed.  Just about perfect on the fueling.

19 mi. total - 2:13:00

AM - jog/power hike on TM - 25 minutes

Purdue Campus for work - PM1 - misty and warm outside - 7mi. w/ 4x0.25mi. LT, and then ~2 mi. AT. total 7mi. - 50:33 

PM2 - run with Nathan around Purdue Campus.  Fun to tour and see some of the campus with Nathan.  Made an extra special stop at the dorm Nathan lived in... :) 5.1 miles - 42:34

Easy 3.2 miles at Purdue for second day of Road School - 27min.

Lunch run - back at work today - 3.9mi. - 29:32. Beautiful weather - sun and 60 degrees

AM TM run at gym - 2.5 miles at AT/MP ish pace.  I sweated a lot.  I've picked up some weight.  4.5 total - 32:50.

O

ff to the Grand Canyon and 2 weeks of vacation.

pm TM run 5mi with 2.5 mi AT

2

driving cross country to Grand Canyon with Dad. van broke down on interstate - stuck in West Frankfort, IL for the night until repaired. 6mi easy in the small town

still stuck in IL.  van computer fried apparently.  1wk to get part and repair.  we have rented a pimped townand country minivan to complete the trip.  6mi easy again while waiting for rental

Grand Canyon start of Gems hike with Dad from South Bass TH.  This was am epic jounrey to get to the start of the hike.  Dad and I drove through the night to meet our ride out to the Trail Head (TH).  Fully loaded pack hiking starting at 4p.  Counting it as run miles - 2.5 miles in about 90 min. moving time.  We camped at the first flat spot just in time to beat the darkness in time to set up tents and get food cooking.  About 45 ddegrees and dropping down to 35 degrees by morning.

Start hike close to dawn.  Dad tweaks his knee about an hour in to hiking.  I watch his leg shakily limp and lean on his walking sticks.  We are in trouble.  The nearest bail out is not back to the TH - there is nobody there.  We are forced to continue to the planned meeting spot.  My dad rests a bit and the knee seems to restabilize.  We make a good push and get to Serpentine Canyon by 6p.  My dad's pace is frustratingly slow, so I am extra tired and metally drained.  Actually get aome trail running without the pack while dad is resting midday - 4.1 miles run in addition to the hike miles.  Actually turned on the GPS watch for these.Serpentine is cool - we find lots of water and consequently lots more critters.

Day 2.5 of hike - Dad's knee is progressively getting worse.  We make it through several more of the Gems (each of a series of slot canyons is named after a gem) and almost get to our goal destination.  We hike about 10 miles and get to 1.5 miles short of our goal.  Unfortunately this leaves us with 15 miles tomorrow to catch up.  10 miles has been a struggle for my dad.  Jogged up Ruby Canyon without pack in search of water/exporing.  10 minutes for about 0.8 miles is a battle on rocky grade.  I pump/filter more water and carry a heavy load with 8 liters of water on back, since we are uncertain of available water sources in the next days' section of route.   

Today was the breaking point for the hike.  We wake up early and try to get after it to make our goal for the day.  Midday or so, we stop in Turquoise Canyon to try and filter some more water, as we are surprised to even find it here.  To my horror, I find out that the suction of the intake pump and consequently entire device is useless.  We can no longer filter water with primary pump.  In our rush to drive through the night and get to meet our ride out to the TH, we also have discovered that a backup (as well as other needed items) was not brought.

We fill our 2L bladders and bottles with water straight from the pools of water.  They appear to be clean, and relatively bug free...

After an hour more of hiking, it has become clear that dad cannot continue with his knee carrying the weight of his pack down and back up out of the slot canyons.  This is where the fun began today.  We attempt to have me hike ahead quickly, drop pack, and come back to carry Dad's pack.   By the time I have powered thru 4.5 miles and run back 2.5 miles to Dad and we begin discussing our status, we realize that we are so far behind at this point that we will not meet our rendezvous goal point with our other group in time for them to not be very worried about us.  Even with Dad not wearing a pack, his knee is done.  Fortunately we have a SPOT rescue device.  Dad decides to use it and abort the hike.  At this point (After Dad has already pressed the SOS button on the SPOT) we realize my pack is 1 mile away on a difficult path - so about a 30 minute trip for me to run over, repack, and power back with the pack.  Fortunately it takes the rescue helicopter about an hour to get to us after we have pressed the button (would've been unfortunate if it was life threatening), and I make it back in time.  After another 20 minutes of anxious waiting, the helicopter circles and finds a flattish spot on the ridge about 500 yards from us.  We discover that the med evac. helicopter will graciously allow me to ride out as well even though I am not injured.  Dad I discussed the options I would have if I had to hike out... Would've been an adventure!... We ride a helicopter out of the Grand Canyon.  We rise 3000' vertical in about 5 minutes and are back at the helipad at GC Airport in about 15 minutes.

Off - I am exhausted from the GC hike even after a night's sleep in hotel and a shower.  I also spend all day flying back home.  Pheonix to Charlotte to Louisville and picked up by the wife and kid and drive home an hour to Indiana.   This last week was quite a journey! 

6 mi. easy - Terrace Lake out and back - 47:30.  Worn out from the trip still.

Pm - easy 3 miles

PM: 4 mi. cutdown around the neighborhodd.  Down around 6:00 pace and I'm taxed.  Poor fitness level currently. 6mi. total - 43 min.  Some calistentics afterward.

PM1: 3x1mi. LT - 5:41, 5:33, 5:37.  Its cold at the end of March. Snow coming? :(

PM2: easy 2.4 mi. - 1st of series of biweekly slow group pub runs from new running store in Columbus.  Yah! - A running store in Columbus, IN... finally!!

Go Cats!!!

AM: CR series 5k at new church close to the house.  ~5mi. jog over to race with some strides.  Cold moring - 20 degrees, but, sunny.  Flat course through some familiar neighborhoods.  In the first half mile a younger legit looking guy shoots out to a 30-40 second lead.  As he and another more well known fast starter come to me, I realize that the same thing has happened as most of the other series races.  I blow them at mile 1 and hear footsteps quickly fade.  None of the real legit guys have made it out this mroning, so I am solo the rest of the way.  With current fintess, this was a great effort for me.  I calculate I am about 10 lbs over weight and have not had a great deal of mileage recently.  Splits - 5:52, 5:38, 5:45 and a decent kick at about 5:20 pace for the partial.  17:53 5k is encouraging right now.  Slow jog home as it warms up outside.

PM: Another series race - double day today.  Run slightly farther over across town - about 10k, with some strides.  Pretty sore and tired legs to start.  The start is very similar to this morning, but, with different people.  One guy is 20-30sec. ahead by half mile, and he has come back by 1.5 miles.  I'm not as strong going by as morning race and he hangs around for a little bit.  Interesting course with a double loop around a baseball park and highschool football field.  We are forced on to a last minute alternate route as a construction job has decided to break ground on the previous route 3 days previous to race - running through grass and lots of tight turns, but, well manned with volunteers and support.

Solid effort, but, very sore and fatigued - 6:03, 5:50, 5:56, 6:06 pace for the partial :)  Yikes - I am pretty tired.  5k #2 - 18:48.  Hang around and chat with some folks and jog very slowly home.  Big mileage day - now, time for some basketball.  Go Cats!!!

Easy 2 mi. Shakeout

lunch - 30 minutes of circuits: PU, core, rowing machine, squats and lunges.  Heart rate got up and stayed up.

PM: evening - 60 degrees and sunny with some wind.  3 x TH efforts - 2, 2, 1 mi.  Pretty slow.

7mi. total - 50:20

PM - Track Tues. - 2k,400 / 1200,400 / 1k,400 / 2k,400 - Alt. between 10k and 1mi. pace

This was about 5:40 pace and 5:10 pace.  Last 400 was 70s.  Great group today.  I fell off near the end of the longer intervals.  5:40 probably a bit faster than my 10k pace.

A bunch of people out in the nice weather today.  Windy, but, sunny, and 60 deg.

7.5 mi. total - 49:37

Lunch time circuits at gym - 30 minutes.

PM easy 6 miles 

PM:  Warm, but, rainy.  30minutes with 8x200m at Southside Elem. track.  Started at 1mi. pace  and cut down to all out sprint on last one.  35 sec. down to 26 sec.  

AM - Series 5k Race.  About 40 degrees and sunny this morning.  Got there early and put in some MP miles before the race.  WU 1.63 miles, then ran the course plus some additional side roads at MP - 4.5miles in 29:15.

~5 minute recovery walking around and chatting, toe the line, and into 5k race.  Felt like good controlled pace/effort for mile 1 - 5:35.  Alone in 3rd.  Mile 2 - I struggle with 5:41.  It shows in mile 3 - 5:56.  Good kick with 5:14 pace for partial. 0.13 - 0:41.

~5 minute recovery walking around and chatting with 1st and 2nd place guys.  2nd place guy is from Utah - Jordan Elliss.  Luke won in 16:47.  He and I put in some more miles after the race at around MP (my MP)  - 2.2 miles - 14:40.

11.7 miles total   

Easy pace for 90 minutes.  Great weather.  kind of hungover still. Portapot at constr. site stop in the middle

PM1 - lunch run at work - 3.8 miles - about 30 min.

PM2 - easy around the hood - 4.2 miles - 35 min.

PM1 - easy 3.38mi around the fairgrounds - 27:40.  Great weather - 70 degrees

PM2 - attempted short AT run - managed about 6:55 pace for about 4 miles.  5.7 miles total - 42:05

PM1 - mod. TM run at the gym at lunch - 4mi.-30 min. followed by 8 minutes on the elliptical at high intensity.  Sweat flying everywhere.

PM 2 - Yasso 800s - 8x0.5 mi. LT with 0.25 mi. jog rec.  Flooded lanes at track behind Southside.  2:45, 48, 45, 44, 48, 45, 46, 48

9miles. Total - 62:18

AM - easy 20min. Around neighborhood - 2.33 miles. 70 degrees and about to storm again

PM1 - easy 1:03 - 7.67 miles

PM2 - White River Pub Run - 2.8 miles at about 8 min. pace, stopped in Jordy Mctaggerts fora pint and some hush puppies and then 4 miles easy back home.  Pretty sore and fatigued legs now. 

Great weather - sunny and 80 degrees today.

TM lunch run.  Working on some form stuff and giving the barefoot thing a try.  Running up on my toes for a mile.  1 mile with no shoes.

Hoosier Half in Bloomington - 8am.  Great fun day with QuaffON guys and gals.  A couple of the guys and I decide to help pace one of the gals.  Perfect for me with her pace at about what I'm expecting MP to be.  Stuck with her through about mile 9 and took it on in at about HMP.  Also had a fun feature in this race - 2 different segments as official Strava mini races within the course.  The first one was at about mile 3 and about 0.25 miles - think I actually took the crown! :)

1:27:19 for official finish time.  WU and CD and jog home made for 20miles total.

PM - easy 3.35 mile jog back TLAC to pick up car.

Easy bike ride to pick up dinner - about an hr. For 14 mi.  I think

Am-- gym before work. TM attempt - switched to elliptical - 3 miles mod effort - 20 min.

PM- run from work at lunch - 3.7 miles - 32min.

Met Nate for lunch. Good to get to see him before Boston.

Lunch time - spinning at the gym - 6 mi. in 20 min., 15 min. core/strength after

Track tues. - 4x1k @ 5k pace - Too fast pace on first 2 combined with improper WU.  Tim is about 16:40 5k guy, where I am about 17:30 (with <17 dream pace)  Tried to hang with him - too fast on first 2 and skipped one after the 3rd rep was slow and HR was maxed.   3:23, 1 min. standing, 3:25, 1min., 3:34, Took about 5min., and one more 1k - 3:20.  3:24 = 17 min. 5k.  That doesn't seem unrealistic at some point this summer...  Meanwhile, my left hamstring is very tight and sometimes painful if I sit too long, though it does not hurt when warm or running fast.

6.1mi. total - 43:45 moving time.  Marathon on Saturday -- looking like 2:55 as realistic goal.  6:40 pace  

Off - better play it a little safe with all the big efforts coming up - sitting all day at work.  I had a good week last week.

AM easy 30 min. - 3.5 miles on TM

PM: easy 5 miles w/ 4x30 sec. strides - 40 min. total.  Assumption that I was running a marathon tomorrow was incorrect.  :)

Tiff went into labor at 7pm.  Sawyer Logan Bell born 12:18 am 4/18/15 !

With the kid being born shortly after midnight and neither one of us getting any sleep, I did ont go to Carmel, nor did I run this morning. 

10k moderate effort pushing the stroller.

AM: Jude and I at home while mommy and new baby Sawyer at hospital still.  Laid Jude down for his nap and cranked out last long(ish) run before Louisville (hopefull get to run it next Saturday) on home TM.  Watched the rainy yet warm day out the window from inside - about 70 degrees in our house now that AC is fixed)  93:45 total with 30 min. AT.  30 min. ranged from 7:12 to 6:40 pace and felt okay.  With this in mind, I will definitely go with my previously concieved plan on Saturday - 6:40 pace thru first half and hilly Iroquois park and try to negative split once out of park.

Good luck to Boston Marathoners tomorrow

AM: 4 mi. easy during Boston coverage.  Caught the end of the race.  What a great day for US marathoners.  Think next year is my year! 

AM: 5 miles on TM while the kid naps w/ 1mi. at MP - 40:40 total

PM: Track Tuesday - 10x300m @ 2mi./1mi. alt, with 100m rec. jog. 4.5 mi. total.  Quick and dirty.  Good turn over in the wind. Danny, Danny and I

AM: TM run at the gym - 4mi. easy - 31:50.  Lots of sweat.  I am tired from the lack of sleep.

PM lunch run at the gym on TM: 5 mi. w/ 20 min. cutdown.  9.1mph up to 10.3 mph.  Again lots of sweat.  Feeling pretty good actually. 35:43 total

PM neighborhood shakout - 2 mi. at 9min. pace

AM: gym - 15 minutes strneghtening and flexibility stuff - rows, PUs, lunges, planks, stretch, stretch, stretch.  2mi. easy on TM with drills and messing around with runnig up on my toes some more.

easy 2 mi. around the hood.  Derby Fest. tomorrow

4:45 am start for my drive time to Louisville - Met the Quaff team at the hotel - close to start line in downtown Louisville.  Jogged about 2 miles

Derby Fest marathon - pacing and taking it as it came on this run.  Plan was to go with 1:27-1:28 half pace with Quaff girl and Quaff group.  Little real training and  no expectations makes it fun!  This race goes through Churchill Downs and a lot of downtown Louisville.  Other than a spot where the full merges back with the full and halfers come over in to full water stop land, it was very smooth logistically.

Started raining after splitting off from half marathoners at mile 20.5, and it got to be a mental test...  I failed that ! 

It was okay - good long run and measuring stick for this summer and Fall.  Good beers and good friends afterward :)

26.2 mi. Long Run - 3:02:11   Check out Strava link for the split action.

12.1 miles on the bike - 47:53.  Windy and sunny out.  Recovery will be quick from this marathon.  Not feeling too bad.

easy lunch run jog to gym TM, 20 min. core work, and jog back to work - 5k in 29:30.

PM: lunch runing and XT/Strength - run to gym from work and ran into one of the Quagff gals run down US 50 the other way - jogged with her about 3.5 miles and back to work.  Beautiful day - 60 deg. and sunny

Another hour and left for gym - elliptical into circuits (abs, lunges, PUs, rows) and back to elliptical/stairclimber (?) for 10 more minutes and onto TM for 2.5 miles in 20 minutes with 4xhill pushes - 8% @ 8mph really got some sweat going!

PM: Track Tuesday - 3x(4x400m @5k) w/ 30 sec. rest.  - 80,78,77,76, 76,76,76,75,  76,72,75,72

Cooldown and I'm very sore.  Good group - Fisher, Chase McQueen, and I ran together.  Barely hanging on to the last 2 reps. 

AM: lunch run from work - 4mi. very slow and fatigued - about 9 min. pace

PM: slow jog around the neighborhood - 2 mi. at even slower pace.  Again with the too much pizza excuse.  

AM: 50 degrees and windy. 

6mi. cutdown - WU, then AT down to LT effort - 7:16, 6:46, 6:28, 6:11, 5:54, 5:43.

Stupid HR monitor is broken (low battery?)

7mi. total - 48:19

PM: 2 x TH Hill efforts (5:01, 4:30) - Long hills on Carr Hill East going for a Strava segment - 0.75mi. hills about 2-4% grades.

7.8 miles total - 57:34

PM: TM miles at the gym - 5 miles - 40 min.  Killed it on some serious strength training afterward.  Spent a solid 25 minutes doing core, legs and dips, pull downs, etc.

PM2: 2.5 miles stroller push

AM: Series race starting at Mill Race Park.  Jogged from the house to the park down SR 11 - 3.7 miles - 28:30.

5k race - decent go at it a week after marathon and just digging in to some good training days.

5:43, 5:49, 6:08, 6:55 pace for partial.  Alone in second place behind Luke and 1 minute or so ahead of the 3rd place guys. 5k race - 18:23.  Always fun at these series races with all the friends and familiar faces.  Really makes it worth while to show up even when I'm not in tip top shape.

On aside note, I started tracking the calories again to get the weight back down.

Jogged home afterward - 6.2 miles - 49:28

AM Long Run - 70 degrees and sunny at 10 am.  Stuck to roadside ditches in the grass and trails for 80% of the run - 17.2 miles in 2:19:31.  Felt depleted at 11 miles but come back by 14 miles.  had 1xGU energy gel before and 2 during the run - all with caf. (1Xchoc GU, 2xCapuch GU)  handheld barely lasted.  

AM to early PM - Brown County State Park DWD course scouting.  Ran all 3 of legs with DAn Smith and Danny Webb.  Dan Smith met me for first leg - a very technical ex-ski slope 3 mile leg.  We saw a 6' black snake within the first mile.  Scouted some good spots to really save time by staying on ridges amd out of creeks , but, within the course flag markings.  Started pouring rain on us.  Ogle Lake leg is a loop around one of the lakes in the park - 1 real nasty climb, but, should be less than 20 minutes for entire segment.  3rd leg is also a loop with  one really bad climb, but, is also one I should really be able to knock out of the park with the decline back down and a long straight stretch.

AM - easy pace over to Walgreens from house for my health screening (required by work insurance coverage).  Numbers all pretty good - BP was way low, and pulse pretty low according to comments.  Walgreens checkout line had a poor old lady bartering about coupons or someting for 15 minutes while the line built up behind her.  Since I was right behind her filling up my handheld with the gatorade I had yet to pay for, a nice woman, who I am embarassed to say I did not remember her name, said she knew me from running, paid for my gatorade (empty bottle) and emphatically told me to "go run" !  That just made my day.  :) Beautiful day out - 70 degrees and sunny - shirtless running again.  That full gatorade emptied in to my handheld, was almost drained on the way home.  Also, consumed a clif bar in doctor's office after the health screening (had to fast for glucose up to that point).  I was literally starving! 

16.84 miles total - 2:23:56

PM: Brown County Workout with Danny and Danny - Probably some 5k pace type workout:

1,2,3,2,1,2,3,2,1 minutes - each at 5k pace/effort with an equal amt. of jog recovery on the rolling hills of the paved road in the BCSP.  Averaged about 5:30 pace, but, struggled with the last couple reps.

Nap time run to the bank - off work again today for kid's allergist appointment.  Food allergies with a kid really suck.  At 2 years old recheck/screening, Jude was allergic to dairy, eggs, wheat... and bunch of others.

Got back home, put him down for a nap, and a slow jog to the bank and back home.  8.2 miles - 1:14:33.  Hot and sunny

PM: 10.6 miles on the bike around dusk - 37:27

AM: TM run at gym - very slow and sore. 3mi. - 26:30

PM: super slow and fatigued lunch run from work to golf course.  4mi. - 36:41

Easy 4 miles easy - 35:36.  Work to golf course and back during lunch.  Great weather - sunny and warm.

Dances With Dirt Relay in Brown County State Park.  I have 3 of the shortest relay legs: My first leg is a loop around Ogle Lake - I am paired with running against another of the slower runners from the other team.  Our team is 4 minutes behind the other Quaff team at the start of my leg.   I am more than satisfied to cut about a minute off the lead.  5k effort and beyond on one long climb - 2.6 miles on trails and stairs - 20:38

Second leg is an out and back from the North Gate of the park.   Second leg for me is about leg number 9 overall, and we have taken the lead and pulled away to about a 4 minute gap.  Fortunately, I am paired with the same slower runner from the other team and again increase our lead by about a minute.  Big effort again with a long steep climb on trails and some stairs.  2.6 miles - 19:18.

Third Leg is the anchor leg - everybody else is already drinking beers.  We have about 5 minutes on the other team, but they have a much faster runner than me running the anchor leg.  I run scared the whole way and put in a huge effort.  I red line most of the way.  This leg starts close to the finish line.  Toughest leg of the day by far - up old ski slopes and 2 huge very steep climbs with some bush whacking.  2.86 miles - 27:19

Team Busted Knuckle wins again! :)

Quaff had a bunch of people running individual races today as well.  Congrats to Ron on winning the 50M unofficially.  He went off course and was DQed at some point.  Another Quaff girl was second and came in about an hour and half later.  50k winner strangely had the same story - Jeff Yoder won, but went off course and was DQed. 

Off - binge drinking is bad for you.

5:45 PM easy hour - 8mi. in 1:01:56

8 PM easy hour - 7.23 mi. in 59:40

Time to get serious

Off work again today for doc appts for Jude and Tiff.

11:30AM - ~hr. run w/ 4mi. AT - about 6:30 pace. Sunny and about 65 deg.

3:10 PM - ~ hr. run w/ 5mi. AT - about 6:30 pace.  Very windy.
 

AM: easy 4 miles TM - 31:45

PM: easy 4 miles outside - fairgrounds - 31:00.  65 degrees and sunny.  Very nice.

10 min. of core and legs.

AM - TM run - 20min. buildup, 20 mi. Tempo: 9.2mph up to 10.5mph, CD

6.5 miles total - 45min.

PM: stroller push - Jude and I around the neighborhood.  65 degrees and a little windy.  Almost run over 3 times by the stupid school bus driver. ended at about threshold effort.  5.5 miles total in 42:46.

easy 4 miles to golf course and back- lunch at work.  Grounds Keeper Willy (actually he looked like Bill Murray from Caddy Shack) stopped his mower, got off, and told me that they did not allow runners on the course - insurance purposes.  

Seymour Half Marathon.  65 degrees with some windy spots and high humidity.  Everybody suffered today, but, I really sucked!

Set out at goal pace (6:07) and felt comfortable around there for first 5k.  Then, this funny thing that happens with my knee sometimes started happening again.  It feels like its giving out and then it will stiffen up suddenly and my leg will go straight.  Mostly it stays in this very uncomfortable loose state that really has my body and other leg flailing all over the place.  This continued off and on from about mile 4 to mile 8 before I just stopped at the aid station.  I did some quick stretching and chugged some gatorade.  That problem stoppped and did not come back.  This was probably only because I could not manage to get pace back below 6:20 for the remainder of the race.

6:03, 6:05, 04, 15, 07, 21, 20, 38, 7:19, 6:19, 27, 44, 32

Yikes - 1:24:12 

Late AM LSD - 3 hour long run.  Pretty humid and warm, but, not as hot as yesterday.  Enough wind to stay fairly cool.  Pretty slow the whole way.  Stopped to pee a couple times, stopped after 2 hours at local brewery to try meet Luke for birthday Beer.  Guess it got cancelled - nobody showed up. Chugged my beer and left.  Finished up the last hour and felt decent. Consumed 2 gels a handheld of water and a honey wheat beer.

21.28 miles - 3 hours.

AM - elliptical at gym with core work and some leg stuff.  about 30 min. total.

PM - bike around the neighborhood with 2 TH efforts to try steal a soft cycle Strava Segment.  Missed it - will get it on next try I think.  Seems like it wouldn't take much more effort.

10.7 miles total in 39:36  Did some more core/leg stuff - about 15 minutes worth

AM - TM at gym - 5x3:30 @ 10.3mph w/ 1 min. mod. recovery.  Sweating profusely.

PM - Track Tues. w/ Danny (for 7 reps) - 12x400m (5reps, 4reps, 3reps) w/ 5 min. btwn.

    81, 76, 74, 75, 76, 74, 76, 73, 73, 72, 72, 72

These hurt.  Beautiful weather, though.

AM: lunch run around Canal and White River State Park in downtown Indy.  50 degrees and drizzle - wind was alittle chilly.  Moderate effort for MP miles and found a secret spot in White River to leave somebody a "surprise".  Yes - I had to stop to go number 2 mid run in White River State Park - no choice.

7.2 mi. total - 52:36

AM: gym TM run - threw in 2 miles AT trying to cut down, but, not succeeding.  Put it off until later.  5.25 mi. total - 39:22. 

PM: gym TM run - 5k tempo - 10k pace or there abouts.  WU 2 miles and built in to 10mph for 5k.  Felt decent as far as effort required to maintian 6min. pace and sweat, a lot.  I'm wringing shirts out in the locker room after these TM runs.  5.75 mi. total - 40:15

AM   TM at gym - 4 mi. easy w/ 6xstrides

PM: took off work early and ran home.  Seymour to Columbus.  Beautiful day.  This is a great long run that I have run many times.  a couple of gels and a 12 oz bottle in one hand and my phone in hte other.  Using the phone Strava GPS.  It usually pretty decent, but, it missed a bout a half a mile near the beginning of the run and then phone died a half a mile form the house.

20 miles total - about 2:45.  Depleted, but, feeling much more fit.

AM: Race 1 of the triple today. 

Before that...

Ran home last night from work and left car at office.  Had intended on running back in and switching the summer goals to running an ultra (50M)... goals change pretty quickly for me, and depend what mood I'm in that day! :)  Yes - I'm a freaking wierdo, as my wife will tell you.

I felt pretty rough this morning from Long Run depletion yesterday.  I figured if I could handle a double LR pretty well, I would start down the ultra training path, but, decided on biking to Seymour and going for a decent 5k time.  Still on the fence about switching to ultra.  Current week and last couple weeks has been geared toward a 10k / 5k cycle.  I start making deals with myself when I get to switching midstream like this.  I think this morning may have been a deal breaker, since I could not muster the mentality/energy to LR back to back... to be continued.

Race went well.  Was pleased to discover that zero out of about 10 faster dudes were not participating this year.  Went out on my own in 1st and stayed there.  Controlled mile 1 at 5:50ish left me with gas in the tank to lay down 5:40 and 5:40ish for miles 2 and 3.  Decent kick in to finish at about 5:20 pace.  There was one guys about 10 seconds back, so, close enough to scare me into finishing hard.  Red line from turn around at half way point up through finish.  3.10 GPS for 17:42

PM1: Race 2 is a 2x2mi. loop in the grass at Ceraland (park) across town at 1pm.  4mi. Trail - 25:00.  Got to the race a little late and didn't have quite as much WU time as I would have liked.  The course was 2 loops around a field at a very popular park across town.  Cera Land has everything from a driving range to go carts.  Pretty cool place.  Race was similar to am 5k - solo the whole way.  5k ish Effort to hang with 6:20 pace.  Splits were - 6:19, 6:20, 6:18, 6:09. 

PM2: Race 3 was a 1mile grass 2xloop in the same place.  Went home to help mommy for a little bit between the races.  So, got back to park at about 4:20.  Jogged a couple miles with some strides to WU.  Pretty hot at this point (at 5pm)  - about 85 degrees.  Two loops around an area of the same field as the earlier race.  Same kind of race - I don't hear anybody behind me after about 400m.  1mile in the grass with some rollers and spots to turn an ankle if not careful.  The effort was definitely there and I'm not even looking my watch throughout.  I am surprised to see 5:21 on the clock as I cross... 1 mi. - 5:21.  Not sure waht that means... Fun day - cookout and beers provided after this final race.

AM - nap time run.  70 degrees and sunny.  Lathering on the suncreen over my sunburn today.  Taking the movie rental back to Fam. Video.  American Sniper.  Decent flick.  Depletion run today - even with crushing 2 gels and the handheld.  Very tired and just no energy after about 45 minutes.  I hit the neighborhood and 14.0 and started walking the rest.  Wife picked me on her way out of the neighborhood after the boys had woke up from nap time and took me straight to Culvers.  Time for Shake and a burger :)

14mi. - 2:01:03  

AM: easy 8 miles - super slow and still depleted.  1:09:30

PM run planned but neglected

Lunch time: Run over to gym, TM: 6x3:00hills - 6%  8mph  - plenty of sweating going on and close to LT effort near end of each, run back to work CD.  Meeting all day for I-65 DB and ATC/Tech Review of teams. 5.3 miles total - 41:15

PM after the kids in bed - Track Tues.: 3x(600/400/600) w/ 45sec. jog rec. and 3min. btwn sets. 

1:59, 78, 2:04 / 2:04, 81, 2:03 / 2:01, 83, 1:58

Struggled after too fast on first 600.  7.7 miles total - 57:54

AM: failed easy run at gym TM this morning - 0.4 miles and quit.  10 min. elliptical and left.  Donuts purchased and consumed...

PM: 20 miles bike from work to house.  Mod. effort - stopped for a gel and water break after about 40 minutes.  1:07:17 total

AM: Long Run from house to work - Columbus to Seymour.  4:30 am with handheld and 2 gels consumed.  Slow and tired legs.  Had to stop to go number 2 in a field beside CR 100.  Not the world's biggest confidence builder :)

19.55 miles - 2:47:07

AM: went out for easy run to no avail - left hip/quad is so painful that I can barely put a slow jog together for more than 5 steps.

Bike instead - 20 mile mod-hard effort around Grandview - 1:07

Maybe a run this PM if leg has loosened up.

AM: Trail "15k" race in Brown County State Park.  Part of an Indiana trail run and bike series.  Fortunately, the trails are very familiar from lots of previous BCSP runs and races.  Al ot of familiar faces at the race as well.  I notice that not too many people are hopping up to the front of the start as we get ready to go.  The rae starts with a healthy climb and most of everybody is aware and being conservaitve.  I find myself in about 10th, but, aaftera hlaf a mile, the crowd thins out and I'm about 6 or 7.  2 other guys in front of me figure out that they are a little overzealous over the next few miles, and allow me to pass and immediately drop off.  

Again, I am solo for about 4-5 miles of the race.  The frustrating part is that I discover (too late) that I am very close to catching 3rd place.  around the 8 mile mark and getting very close to finish line, I trip on a root and bite it hard.  My left side and hip and thumb on my right hand break my fall.  As I get up the thumb immediately starts throbbing.  Fortunately, it turns out to be a strain of some sort and no breaks are evident.  I come out of the wooded area to the clearing where the finish line is and see the 3rd place guy about 200m in front.  Too bad - not enough left to catch him, though it might have been pretty close had I not face planted.

TH effort most the race.  recovered well after climbs and felt strong on the downhills.  8.65 miles - 1:03:42 

WU and CD were slow jogging on trails and waiting in bathroom.

30k Long Run - feeling not 100% consistently throughout - cut down a little bit near the end and found a cool new little trail on the other side of town.  Had to stop to pee twice and ate some gels and drained a watered down gatorade. 

Through town and on People Trails most of the way.  18.32 miles total - 2:14:30

easy 5 miles PM - never felt very good.  Vlean up the diet or continue feeling like the crap I eat.  43:30.  Some light core and strengthening.

6AM: TM - LT reps - 6x3:30 @ 10.3mph w/ 1min. jog @ 8mph.  6.1mi. total - 41:18

6PM: Track Tuesday:  Just Danny and I again - 3x(500@5k, 300@2mi., 200@1mi.) w/ 1min. and 4min. btwn. 

1:39, 56, 35 // 1:38, 54, 35 // 1:36, 54, 31 

4.9 mi. total - 37:20

AM: strength and circuit stuff- rowing, core, PUs, lunges, etc. - about 20 min.

Lunch - easy jog to gym, elliptical -20min/2.1 mile, easy jog back to work.

6AM: TM at gym - 15 min TH - 10 mph was all I could handle for 15 min.  5 mi. total - 34:30

12PM: lunch run - 10 min TH  - about the same effort outside, for a slower pace.  5.1. total - 39:03

AM gym: 15 min. TM climbing at 6mph - 6% up to 12% and 4 x strides on flat.  5k total - 30 min.

PM - lunch outside: 3.63 miles easy during lunch break w/ 5xstrides - 27:43

AM: Series race at Mill Race Park.  Another series 5k on tis very familiar territory.  Jog from the house to park is about 3.5 miles down SR 11.  Decent morning weather wise - 60 degrees and fairly humid.  Some unknown high schoolers are there and a lot of familiar guys.

In about 5th place after 1/2 mile and some of the kids immediately start coming back.  We quickly seperate in ot top 3 and it looks like 1 nad 2 are going back and forth.  I close on them throughout the race and actually pass 2nd place with about 0.25 miles to go.  That punk passes me back and blows by :)  I ahve nothing left in the tank.  He puts about 5 sec onds on me in the kick and I am a distance 3rd.  

Course is long, so I turn in a good effort to go 3.2 in 18:27.   

3PM Series Race on the other side of town.  Too much craft beer last night.  Hot and sunny as I left the house on the bicycle.  about 8-9 miles to the race.  The bike wound up being a good choice for doubling as WU and dealing with a serious hangover.  Jogged around for alittle bit and start the race.  Hang back a little bit and let myself work in to an LT effort without puking.  Led from about half mile on . 

5:45, 6:02, 6:09, :31.  Red Lining in the heat and felt awful the whole way.

Off

PM lunch run at work.  Made my way over to the railroad bridge hill about half mile from the office and did some longish hill sprints x7.  ranged from 40 sec. up to a minute.

5mi. total - 40:32

PM after dinner: 11x600m @ 10k pace and cutting down - 6min. pace for the first couple and ended about 5:35 pace

lunch run at owrk - 4 miles easy - 35:52.  Its hot

Lunch Time Run - Hot!  4.92 miles - 40:15.  Craaziness at work

PM run after kids in bed - planned on Strava segments, but, something I'm eating is not digesting very well and I'm just bloated and exhausted as soon as I start runs in this heat.  SR 11 to Mill Race Park, down SR 46 to Carr Hill.

9.05 miles - 1:15:14

2PM lunch run in the heat.  Late meetings at work through lunch.  Inteded on running 15-20 min. TH run.  7:00 pace was about all I could muster for about 2.5 miles.

4mi. total - 29:35

8pm TM run at the gym in Columbus.  2 / 1 / 0.5 / 0.25mi.  LT efforts:

WU w/ strides, 2mi. starting @ 10.1mph up to 10.4mph - 11:42, 0.5 rec. jog,

1 mi. @10.2mph - 5:52, 0.5 mi. rec. jog,

0.5mi. @10.6mph - 2:49, 0.25mi. rec. jog, 0.25mi. @ 10.6mph

8.2 mi. total - 56:20

AM Long Run: Its hot and humid and apparently I am depleted and somewhat dehydrated.  I start the run with a side stitch.  Work through that after about 30 minutes of sipping on water from the handheld.  Slooow going today.  I feel like I ahve stepped off the plane from sea level and tried to run a long run at about 10000 feet.  Take a tour of the close by nice neighborhood in and out of a bunch of cul desacs to distract myself.  I ate 3 gels, also !  The weight looks good  :)

14 miles - 2:06:12

8AM - 18 mi. Long Run - Much better today.  felt enrgy and no side stitich to start.  Pretty hot, still at 8am though.  Went on an adventure to explore another we are checking out.  We are passivleyhouse hunting within the same city.  Something a bit larger and with

Lunch time run in the heat - sunny and about 95.  7miles on new county roads exploring around work - 56:05.  Meetings from hell today

6AM - TM at gym - 6x3:30 @ 10.4mph.  This is about goal 10k pace - give me a sub 36:00.  These were manageable, but, lots of sweat flying TM running is not gonna besame as the race in tis heat/humidity outdoors in 2 weeks.  Still - a good confidence builder.

8pm - Track Tues. - Part 2 of "double" - not sure effective these are as doubles since they are 12 hours apart anyway.  These had 2min. jogs btwn.

1mi.@5k/400@1mi./

1200@5k/400@1mi./

2x400Hammer

AM Lunch Run - recovery run down US 50 from office over to nice neighborhood close by - Mutton Creek.  A little cooler outside, but, still very humid.  6.63 miles - 57:28
 

Off work today - the new baby is getting his first round of shots this morning. 

AM: stroller push around the neighborhood.  2.5 miles slow

AM 2; Strava Segment attempt (fail) - equated to a LT effort - 1.1 miles AT down SR 11 to bring HR up.  Strides over to the start of the segment.  1.3 miles LT 

Off - Relay for Life with 5k TT to start tomorrow. Plan on alot of miles on top of the time trial.

AM Relay for Life - Good cause to raise money for cancer at the Brown County High School track in Nashville, IN.  Start the day with a WU and 5k TT.  This was a failure.  It was pretty humid, but, not as hot as it has been.  Really no excuses this morning - I felt great for about 1.5 miles and then the same old stomach issues come back - I feel miserable and sick to my stomach the rest of the way and cannot pull out faster than 5:50 for the third mile.  5:39, 5:41, 5:52, and 1:05 for 0.19 partial.  Recovered from taht, jogged around a bit more and into a 400m TT for S&G.  1:00 flat... no comment.  Recovery for abit and alot of slow jogging around the track for the rest of the 6 hours.  Managed about 34 miles total for the day and pounded some Big Woods pizza afterward.

AM Long Run - Warm and muggy.  Explored some fun new road out carr hill that turns to Youth CampRd. Some good hill climbing and forested areas.  16.3 miles total - 2:19:22

Off.  

Lunch run - very hot and humid.  Some serious heat out on the new blacktop on some of the county roads around the office.  Attempted at some TH work. 4mi. MP, 0.5, 0.5, 0.25 TH.

really struggled in the heat. 8 miles total - 58:11

8pm track intervals. 7x1k at 10k pace w/ 1min. jog btwn.  Temps Cooled off a lot since noon.  Struggled with gut issue nonetheless and a lot of calories still sitting in my stomach.  WU for 30min. until that went away.

3:41, 3:44, 3:44, 3:42, 3:39, 3:41, 3:40.  Hmmm - not quite there to go for sub 36 next week.

10miles total - 1:12:14

Slow and hurting.  Lunch time run on the Canal in Indy. 5 miles.

Lunch time run - sprinkled in 16x strides of random length and time. 7 miles total - 52min.

Evening run after the creatures in bed - 6miles slow

AM before work - 10 min. elliptical. 20 min. of core and strength/mobility work at the gym.

Lunch - 6.6 miles - ran over to house across town that we are interested in - 57:24

PM after bedtime - 10.2 miles on bike - about 16miles.  Wanted this to be a run, but, I'm just too beat up. 

AM Series 5k Race: WU with jog over to race course, register and then ran course and added 4 or 5 strides in closer to race start.  Did a lot better gettingto the start line and not feeling the stomach issues.  Watched what I ate the last couple days and this morning and got a good amount miles in prior to race, with some strides.

REally felt at ease at start and watched the high school kids fly out (too fast) at the start.  Literally went from 5th to 1st in 0.25 after the 1 mile mark.  I wish the weather would have been this good last week when I time trialed at the track - about 65 degrees and overcast with lower humidity.  Didn't get hard until the hills started on mile 2 - splits:  5:42, 5:53, 5:35, 5:05 pace for the partial.

Did some cooldown, stuck around for awards, and on to 20 mile Long Run - 2:45:57 

30.35 total - A little over 4 hours

AM Long Run planned and cancelled.  Hopped on bike for an easy longish ride (for me, anyway).  20.5 miles - 1:27:12.  Explored some new roads.

PM: retry of longish run - 9min. pace was about all the legs could handle.  9.4 miles 

AM: 10 min. elliptical, 20 min. strength/core at gym

Lunch: 20 min. elliptical, 10 min. strength/core at gym

Lunch run from work.  New favorit course at lunch crosses US 50, but, quickly turns into farm fields and county road.  2mi. WU, into 3.5 miles AT-Tempo effort - about 6:30 pace.

8 miles total - 58:30

Down week, as I am actually attempting to take this 10k seriously this Saturday.

Lunch Track Workout: 2.5 mi. jog w/ strides to WU. 

3x(800/600/400) LT w/ 40sec jog/3min. btwn.

2:50, 2:09, 1:24 / 2:50, 2:07, 1:24 / 2:52, 2:06, 1:23

jog back to office from track.  9.8 total - 1:10