sub-3 or blow-up trying

Ran 5 miles at 8 min. pace

Did 30 min. of leg work

Ran 6 miles at 9 min. pace with friend

Had a great run today!

Planned to do a slow run on course with steep hills

Noticed a 7 1/2 time at the point of mile one and decided to test my improvement

Kept 7 1/2 minute pace through first 3 miles- fairly flat

Kicked it in an extra gear for 2 miles worth of steep incline- accomplished a 38:12 time through mile 5 (at the top of the hill)- 7:38 overall pace; my best previous time for this distance was 45 minutes

Kept just under a 7:30 pace for just over 4 miles (2 miles being a fairly strong decline) on the final part of the course- total time= 1:08:25 for a little bit over 9 miles- felt strong at the end

Well, ran 4 miles on treadmill at the gym on the treadmill after some upper-body work and was planning to run in a 5k...unfortunately it's cancelled due to thunderstorms

Plan B- do my long run tomorrow instead of Saturday...hopefully my legs will be fresh

My 5k got rained out yesterday, probably for the better (was curious to see my improvement)

Did a progressive long run today- weather was overcast and wet (good running conditions)

First mile warm-up- 9  min pace

Hit a 5-mile course and did first lap in 46:30- tired and groggy

2nd 5 miles- 41:40- much more comfortable pace

3rd 5 miles- 36:03- felt fine- shorts were soaked, so legs began to feel heavy

Slowed down for the last 5- 48 min

walked final mile home

Total of 21 miles run- 3:01:13

Tired, but a good tired.  Forgot power bars, but survived on 2- 20 ounce gatorades stashed at the loop.  Legs felt good,  but heavy due to soaked shorts and shoes.

This will put me over 60-miles in a week for the first time ever!

Rest!

I'll be back at it tomorrow.  Feel good.

Warmed up with 3 miles at a 9 min pace- ideal running conditions, saw a deer

Ran our 3-mile course in 17:48- the  improvement just keeps happening (Need to edit this comment...went out to measure this "3-mile" marked course and found it to be closer to 2.8...probably more like a 19-19:20 run...still an improvement)

Followed up with 4 miles- 1 at a 9 minute pace, 3 at an 8 minute pace

I have really come to appreciate running.  In college I hated it!  Perhaps it was the once a week three mile runs in Chicago in the middle of winter and killing myself to do it in 20-21 minutes.  Never really improving.  My outlet was sports and since graduating I have been unable to find something that ignites my competitive juices.  In 1995, I began to run a little bit and killed myself in a 5-mile "Turkey Trot" (35 minutes) only to come in like 200th place.  I didn't really get it at that point.  The gym has always been a tremendous outlet for keeping healthy and conditioned, yet it is hard to stay motivated by goals on the bench press, stairmaster, or squat rack.  More recently I have begun to see how my competitive nature can be applied to running- looking for a personal best, running different courses at different distances, accomplishing new feats.  It has been equally encouraging to see my wife begin to pick up running and even the girls start to show interest.  I'm unable to get my wife to join the blog- but she's now training for a half-marathon (after 6 kids!).  She did a 5k last week in 30 minutes...it was small race and she won a medal for her age division.  Now she's hooked!

Ran 7 miles over lunch break

Mile 1:  8 min pace

Mile 2-3: 7 1/2 min pace

Mile 3-6: 7 min pace

Mile 7: 8 min pace

Total run = 52 minutes

Today was a challenging day

Did a 1-mile warmup at a 9 1/2 minute pace...thought, "oh boy!"

Legs were a bit sore front yesterday's weight training and I was definitely sluggish

My initial desire was to run 5-miles hard, which included 2-miles up all uphill

Ran mile-2 at a 7:10 pace and made a quick mental adjustment...15 minute tempo runs

So I fininished off the first 15 minutes by keeping a 7 min running pace

The next 15 minutes were closer to a 9 min pace

Third 15 minutes, all uphill, was at a 7:30 pace (sun went behind clouds)...for the last 5 minutes, I felt a good, strong burn in my legs (breathing was fine)

Fourth 15 minutes were slow again, sun came out again, and I was beginning to really feel it...fortunately the last 5 minutes of this segment was all downhill (90 degree heat!)

Fifth 15 minutes, I began to think "oh boy" again...it was still downhill and I ran a seven minute pace until things flattened out (6minutes or so) and then hung on to a 7:30 pace for a minute or two until adjusting to "enough's enough"...I jogged the remainder at a 9-9 1/2 pace. 

I do think I had one last tempo run in me, but with the heat and no water, I was being careful not to kill myself at the end.

Total of 10 miles in 1:26:03- definitely a mind over matter type of day!

Weight is down to 183 lbs...25lb weight loss this year (still bench 225 x 5)

Was going to run in the afternoon, but couldn't go outside due to thunderstorms

Endured 7 miles of a slow run on the treadmill (9:15 pace)

Did 1/2 of upperbody weights

Pleasant surprise in the evening...meeting was done an hour early, got home and everybody was out and the weather was beautiful...quickly got out for a run

Cool, crisp evening...had to discipline myself to keep things slow...kept it at about a 8:45 pace for 8 miles...felt like I could run all evening.

My legs felt tired today...had decided to run a 5k tonight, but was second guessing it this morning.

Took 5 of the girls to the beach today, so mom could prepare for an open house

Kept hydrated all day long, just in case I felt I had the energy to run in the evening

Got home at 4pm, took a nap, woke up at 5pm and decided to go for it

Felt even though this may not be the best 5k I can run, it's the bigger picture that counts- staying focussed on the big race in October.

Jogged three miles to the race area...realized any fast mileage might be a challenge today, but began to get into a "mind over matter mode"

Race...mile 1 was fairly flat and I broke 6 minutes...mile 2 began to go downhill so I pushed it a bit, however, I unexpectedly approach almost 3/4 of a mile's worth of steady uphill...finished mile 2 at almost a 7:40 pace...the beginning of mile 3 was at least 1/4 mile downhill, but unfortunately I was unable to take advantage of the hill and was just regaining my breath...by the bottom of the hill I actually recovered and felt fairly descent...did the final 1.1 in about 6:30.  Overall time= 20:10

I never looked to see what overall place I was in, but received 2nd place within age division.  There were probably only 40-50 runners all together...I'm guessing I placed somewhere around 10-15th.  A college kid set the course record somewhere in the 15's.

Slow run today...very uneventful.

Did a 2 mile warm-up at 9 min pace

Ran what I hope to be a marathon pace (7:30) for 10k distance...total time for 6.2 = 46:48

Will do a little bit of speed work in the evening...5 x 2min fartleks (within 5 mile jog)

Legs were sore, especially left lower calf

Did first 5 miles a lower slower than 9min pace (47:08)

Picked it up a little in the second 5 miles w/a little bit in my favor from the rolling hills (Goshen)- did second 5 in 41:05

Decided to see how close I could get to BQ marathon pace on a 20k route.

Ran through rolling hills to Goshen and back...exactly 12.5 miles...80 degrees out

Ran a little over 7:30 pace for 1st 10k- 47:47 (more uphill than downhill)...jogged around a building looking for water...no luck...oh well, the sun began to hide behind the clouds...decided to get into the frame of mind as if this was the final 10k of a marathon...didn't worry about pace on the way back...just ran hard...really had to hang on for the final 3/4 of a mile...2nd half time- 47:22- almost at marathon pace, but not quite...with a little bit of water, I may have gotten it.  Next time I'll plant a gatorade bottle or two.

Total time 20K (actually 12.5)= 1:35:09

Six mile recovery run at 9-9:15 pace.  Felt fine.

Ran with a friend, Ed, today.  He's run several marathons, at least a dozen under 3hrs.  His best was Boston in the 2:40's.  We did 10 miles today at an 8 min. pace.  Felt fine.  Kept conversation throughout.  He's going to committ to the Bay State Marathon as well. 

I guess "fast funs" are all relative

Ran 2 1/4 down to the track...wanted to measure out some "speedwork"

Jogged one lap, then picked it up for 3/4 mile in 4:23 min.

Ran 4 x 880:  2:46, 2:47, 2:54, 2:50- ran "comfortably hard"- definitely pushed it, yet had a little bit extra held back in the tank (thinking of tomorrow's 20-miler)

Jogged 2 more laps and ran 2 1/4 home

It was suprisingly easier running home...perhaps the cob webs were all out

8 miles total.

Challenging run today...ran with Ed.

Headed out 7am...fairly warm, but many shade patches...did a 12-mile course through fairly hilly terrain...planted two gatorades at mile 12- went down fast...did a 8-mile loop through some challenging hills...seemed like everything was uphill, the sun was now shining bright and it was getting in the 80's, yet kept a solid pace...finished the final 1/4 mile with a strong run (not quite sprint, but close).

Total time for 20 miles = 2:46:58

Ran 5 miles at just over an 8:15 pace...felt good.  Actually, didn't plan to break 70 miles until August.  Worked hard to get up to 60, but now am working hard not to add too much too fast.  Still have no injuries, aches or pains. 

After close to 600 miles, retired my Asics and broke out a pair of Sauconys- felt awesome!

Did an hour's worth of weight work at the gym- squats, bench, core exercises...still feel very healthy and energetic.

Head off for a mission trip to Arkansas tomorrow.  Will make an effort to run each day, but will not have access to a computer until Saturday.  I'll enter weekly mileage then. 

rest...heading off for mission trip

Early morning run...before break of dawn.  Chased by a dog in unfamiliar territory.  Fortunately no damage.  9 min pace for 8 miles.

Again, ran before the break of dawn...little sketchy leaving the mission site.  Chose to run about a 3/4 loop several times.  Kept 9 min pace for 7 miles.

Was unable to get away at the break of dawn.  Instead, ran in the heat of the day (95, huge humidity).  Kept a solid slow pace of 8:45 for 7 miles.  Lacking a bit in the sleep area, but feeling ok.  New shoes are extremely comfortable. 

95 and humid! Uncomfortably easy 7 miles at 9 min pace.

Didn't have a chance to run...took group back to airport...missed connection...probably won't get to run Saturday either...bummer!

Got 2 hours of sleep...no opportunity to run...tough week!

Had difficult time getting out last week due to mission trip.  Probably inspired me a bit for today...Everything came together- rested legs, 11 hours of sleep, perfect weather (no sun, high 60's).

Ran the same 10k route as two weeks ago (measured 6.25 each way).  Did first 10k in 44:59- felt great!  Walked 1/4 mile and headed back.  Ran second 10k in 43:59.  Could have kept same pace for at least another 5-10 miles.

Total time and distance = 1:28:57/12.5 miles (7:07 pace)

Well, I'm beginning to feel as though a BQ might be within reach.  Just need to stretch out my pace to endure the mileage.  7:30 has become quite comfortable and hill running is becoming much more managable.  My hope is to improve my pace through a little extra speed work over the next month.  Will do another 20 mile run this week as well.  Still feel strong...perhaps the low mileage week (last week) will help me in the long run. 

Did 30 min. of leg work at the gym- deep squats, leg extensions, and curls- felt pretty good. Might be sore tomorrow from the squats- 5 sets of 10, final two with 205.

Did a recovery run to Morris and back, taking the back route. Fairly challenging hills...kept a nice, slow pace.

Total time= 1:28

Nothing special to report...ran 8 miles at 9 min pace. Sore from squats on Monday...also did 30 chest/back workout.

Still feeling those deep squats from Monday.  Hoped to get a little speed work in today, but wasn't sure how.  Jogged 4 miles for warm-up...still pretty stiff.  Decided to just gut it through at the track.  To my surprise ran the first 1/2 mile in 2:39...however, my legs felt like spaghetti.  Ran 2nd half mile in 2:40...they were really quivering at that point, so I shifted to running 440's.  Did the first 440 in 1:10 and the 2nd one in 1:11.  At this point, my legs were almost shot.  Decided to finish speedwork with 2 x 200- ran them both in 30 seconds flat. 

Jogged another 2 1/4 miles at 9 min pace.

Ahh...my first day of vacation. Who'd of thunk I would use it for a 20-mile run. Felt ok today...just a tinge of soreness from squats on Monday. The course was definitely challenging...lots of steep hills. Kept an 8:06 pace for an overall time of 2:41:52.