Random Inspirational Quote

Amazing what a good night's sleep and 10 degrees cooler can do - didn't think I was even going to run this morning... continuous run 7 mi. over to Northside track, 8mi. MP, 7 mi. home.

AM Long Run: (10am)  

7mi. easy - 8:00-8:30 pace,

8 mi. MP - 6:41, 36,36,28,32,32,35,38 on the track

7mi. easy back home - 8:00-8:30 pace

Good run today - 22mi. total-2:47:29 - longest continuous run over 20 in a while.  Solid effort after a 20+ mile yesterday.

AM: easy 9.5 mi. - 1:22:00 - recovery day

5:30am track workout with Nathan.  Trinity high school track- beautiful morning - 68 degrees:

WU, 1k, 1 mi., 3x1k - 4:10, 5:37, 4:05, 4:07, 4:05, CD

8 mi. total - 1:02:51 - Good workout - Nathan is looking strong and a little scabby after his bike wreck :)

7pm Grandview run with Tom Webster - beautiful out around the lake this evening - solid effort for about an hour - 9.3 mi. MP - 63:20  - Left the garmin watch at work, but TOm said we were dipping into the 6:30's on most of the run.  With the terrain of this course, I hovered somewhere between AT and LT the whole way.  I was drenched in sweat after this one - its probably the most fluid I have wrung out of a shirt...

PM: 10 mi. easy on bike around the neighborhood - 40 min.  Foam rolling and stretching after. 

PM: Abbreviated track workout, sharpening up for 5k's this weekend - extremely humid, and a little hot at 8pm.

WU jog to track, 8x200m - 42,43,40,38,39,36,36,36, w/ 200m recovery jogs, 400m @ mi. pace - 1:12, rec. jog, 5x100m - 17,16,15,15,14

6.61 mi. total - 48:30

AM - easy 3.6 mi. - 31:09 -- house over to Col. Unit to meet the carpool - sorry about your sweaty seat, Ryan :)

PM - easy 3.52 mi. (shorter route thru hood) back home from Unit - 30:12

PM Race - Already feeling tired in the WU - 2mi. w/ strides.  5k Race - 18:22 --in Flat Rock, IN - Extremely humid and I'm feeling the heavy mileage week in the heavy legs.  Good competitive race with the Wabash College kids showing up.  Mile 1 was a good split in 5:40, but I was already feeling like this was not going to be manageable.  Mile 2 in 5:52 - hurting pretty bad at this point, but gaining on the pack of 2 or 3 in front of me.  Pass 2 of the 3 guys in mile 3 - 5:59... good finish in 5:10 (0.16mi.).  1 mi. CD with a couple other regulars.  Good door prizes - running gear - I got a cool Adidas backpack and a cheap wooden plaque for second in the age group.  The fish fry going on at this night race/festival was torturous to smell as we waited an hour for the awards.

AM - Tipton Lakes Sprint Triathlon - run relay leg.  Fielded a team from work for this very fun and well run event.  Jane Twaddle swimming, Nathan on bike, and me on the run.  Great job by Nathan and Jane!  My run effort was definitely there, but my legs were not doing well this morning.  

Jogged 3.75mi. over to the race - 29:46. 

Enjoyed all the hoopla and fun that goes with triathlons and getting to see a lot of people I know and have really come to like.  Columbus, IN is really a surprising endurance sport mecca :)  Lots of good runners/bikers/swimmers. 

Anyway, WU ~1mi. and then struggled through the mile 2 and 3 of another humid heavy legged 5k.  Check out these splits: 5:48, 6:13, 6:27, 0.1 - 0:32.4  -  Yikes!  At least a fellow member of QuaffON! handed me a beer at the finish line!! 5k Race - 19:00  -  I also screwed it up for our team and put the chip time bracelet on my wrist (ankle), so I had to show the results people my time on Garmin for them to enter our team result and my run split.  8th place team - Good job team INDOT :)

3.71 mi. jog back home - 28:30

PM2 - 8pm easy ~10 mi.: 9.7 mi. - 1:24:02 -- 90 mile week!!