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December 24, 2024

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Location:

IL,USA

Member Since:

Oct 23, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

800 - 2:03 - 1999 Mid-Con. Championships - Kansas City, MO

1500 - 4:12 - 1999 Mid-Con. Championships - Kansas City, MO

Mile(indoors) - 4:34 - 2000 NIFS track - Indianapolis, IN

3-mile - 18:04 - 2021 Broadway Bolt, Mattoon, IL

5K - 16:59(split) - 1998 Mid-Con. CC Championships, Chicago, IL; 17:33 - 1995 Charger Classic, Crawfordsville, IN

8K - 26:52 - 1998 Indiana Intercollegiates - West Lafayette, IN

10K - 37:28 - 1998 - NCAA Great Lakes Regional - Terre Haute, IN

Ran in the 2002 Hood-to-Coast Relay.

Short-Term Running Goals:

Get back into shape and lower my running times (5K and 10K in particular).

Run a half marathon and possibly a marathon.

Long-Term Running Goals:

Still be running 20+ years from now.

Personal:

I ran cross country and track in high school in good old Indiana and at Valparaiso University in college. I've been married for 17 years now to my beautiful wife Kathleen. We have 4 wonderful kids, and I teach physics, astronomy, and earth science at Lake Land College in Mattoon, IL.

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Miles:	This week:	0.00	Month:	0.00	Year:	96.75
White/black/yellow Lifetime Miles:						306.90
Saucony Cohesion 13 Lifetime Miles:						111.25

Tue, Feb 19, 2008

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

Easy, afternoon run along the trail. Three miles at 7:06/mile pace. It felt pretty good. I was pushing the pace a little bit, but I should slow down a little since I am only trying to build base. Splits were 3:42, 3:39, 3:35, 3:29, 3:26 and 3:25.

Comments

From adam on Thu, Feb 21, 2008 at 21:42:00

if you really want to build base, slow it down and run for longer. you can easily run 7min pace for 3 miles right now, so running 7:45-8min pace for 6 miles should be no problem every day. If it is, then you are running too hard on these short days.

do the 6x6 days a week and you will start building a base and reduce your risk of injury. Increase that after a few weeks and you'll get better. It can be tempting to run short and quick each day, but you won't find much base to run off of with 3 miles a day.

From Daniel on Fri, Feb 22, 2008 at 10:22:39

My training has been very sporadic lately, and I haven't run very many miles. I don't want to up the mileage too quickly and risk injury.

From adam on Fri, Feb 22, 2008 at 13:11:34

that's the thing though- the jumping out the door and doing short quick runs are going to increase your risk of injury more than a very easy 5 or 6 miles will. plus the extra two or three miles will force you to slow it down and will help you become more consistent by forcing you to make time for your running. don't be afraid to slow it down and up the miles a bit. It will help you so much!

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