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Week starting May 25, 2008

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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 14 years now to my beautiful wife Kathleen. We have 3 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: 0.00
White/black/yellow Lifetime Miles: 306.90
Saucony Cohesion 13 Lifetime Miles: 14.50
Slow milesFast milesTotal Distance
47.505.0052.50
Slow milesFast milesTotal Distance
8.500.008.50

Raining and cold this morning.  Ran with Sasha, Jeff, Tyler, and Hyrum.  Hyrum turned around after 2.  Tyler was having some soreness from the race on Saturday and turned around after about 3.5.  We stopped for a few seconds on the trail because there was a skunk right about that time.  I was up front at that point, saw it and stopped.  It's a good thing I put my glasses back on.  About a mile before I had taken them off because they had water all over them making it hard to see.  About a half mile before the skunk I put them back on because I can't see a thing without them.  If I hadn't, we probably would have run right into the skunk and perhaps had an unfortunate accident.  I don't think Jeff or Sasha saw it until I said something.  Anyway, it was a nice run.  I felt good, but just a little cold.  Total time was 67:53 (7:59/mile).

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Slow milesFast milesTotal Distance
8.500.008.50

Eight miles along the trail with the usual Tuesday suspects (Sasha, Josse, Jeff) plus Matt and the customary 0.25 warm-up and cool-down.  I felt tired for this one.  The legs didn't want to go.  Total time was 64:30 (7:35/mile).

Comments(1)
Slow milesFast milesTotal Distance
4.505.009.50

Started with 0.25 to Sasha's as usual.  Today was the day we wanted to do a 5 mile tempo.  Sasha wanted to see if I could hold a 6 minute mile pace for the tempo and perhaps be an alternate on the second team for Wasatch Back.  I'm not sure I will be available at that time since my wife is due on June 16th, but we thought we would do it anyway.  We started out with about 2.5 warm-up in 9 minute pace with Hyrum.  He headed back, and we started the tempo.  We started out a little slow hitting 1:34 for the first 400, but ended up with a 5:59 first mile.  At the turnaround, we were at 14:57, and the pace felt fairly comfortable.  I think we came through the third mile in 5:57 and then started to pick it up a bit.  Mile 4 was 5:54 and mile 5 was 5:47 with 1:20 for the last quarter for a total time of 29:33.  The last half was 14:36.  I felt pretty good through 3.5 and then the pace picked up.  I still felt okay, but it was a little tougher.  We finished with about 1.5 cool-down to Sasha's.  Total time for the 9.5 was 69:38 (7:19/mile).

I was pleased with this tempo, and it shows some good improvement.  About a month ago, I did a 3 mile tempo in around 6:06-6:07 pace, and that was tough.  In March I did the Rex Lee run and ran 41:46 (6:44/mile).  The consistent training is paying off.

Comments(2)
Slow milesFast milesTotal Distance
8.250.008.25

Eight miles along the trail today with 0.25 to Sasha's house.  Ran with Sasha and Jeff.  Matt joined us around 1.5.  Talked about "quality x" this morning during the run.  No real consensus on what it is.  My legs felt good this morning.  Yesterday they were a little sore during the day from the tempo.  In particular, my left calf and left hamstring were a little sore and tight, but this morning they felt fine.  By the end of the run, I could tell that I had run faster yesterday, but it wasn't bad.  Total time was 67:06 (8:08).

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Slow milesFast milesTotal Distance
8.250.008.25

Nice easy run this morning with Sasha, Jeff, and Matt.  I finally caught the 8 minute mile guy by the end.  I felt fine.  I just need to get more sleep.  I haven't gotten more than 6 hours of sleep all week.  Total time was 65:15 (7:54/mile).

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Slow milesFast milesTotal Distance
9.500.009.50

After a week of days with 6 or less hours of sleep, it was nice to sleep in and get 8 hours.  I could tell it in my legs too.  They felt fresh.  I ran in the early afternoon, but I only had time for 6.25.  I had done some shopping in the morning for our ward elder's quorum bbq in the evening, and I still had some preparation to do for it.  I did about 0.25 later while going from my car to various places getting stuff for the bbq.  The bbq was fun, and we had 22 people there.  I got out later in the evening around 9 for another 3 miles.  The original plan was to do 6, but after all of the running around in the afternoon and being out in the sun, I was tired.  The inside of my lower right leg was also hurting a little just above the ankle.  It was bothering me enough to not want to run any more than 3.  I will let it rest tomorrow and get back to it on Monday.  Total time was 66:30 for 9.25 (7:11/mile).

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Slow milesFast milesTotal Distance
47.505.0052.50
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