How Much Discomfort Can I Tolerate?!

Weather - 35 degrees, windy, clouds.

4 Easy miles to and around the arboretum, and 3 sets of knee-ups throughout the run.  

#137

z.m. - #51 

A.M. - I was planning to go hard today, a session of hill repeats - sprinting and bounding up the hill, and running as fast as I can down. I checked the 2nd Wind club site this morning and saw that the Wednesday speed sessions are starting today, so I will alter my plan and run hard with the group. They may go to the arboretum for hill work, so I could end up doing what I had planned. If they stay on the track, that will also work, since I wanted to do a track session this Friday or Saturday, I will just switch the hills to the weekend. I enjoy running alone, but I find I can get more out of myself on the hard days if I run with other people, so I am looking forward to putting in a strong effort today at 6:00pm. I am definitely ready to begin sweating blood in my workouts.

P.M. - Weather - 50 degrees, sunny.

Ran a 3 mile warm-up to the track and met with the 2nd Wind club. Last year's 1st session 4 people attended because the weather was mid-30's with wind and rain. This year a much better turnout, about 12-15 people. We ran to the arboretum for a hill workout, which fit into what I had planned to do. Matt, the leader of the group, had everyone do 8 x 100m hill sprints, with a 2 minute jogging recovery, so nothing too difficult. I told him before we started that I would be sprinting the downhills so that he would know I was not being too competitive. During the first hill the speedsters blew by me, I could only shake my head at my lack of natural speed. After the 2nd repeat I took the lead because of my downhill sprints, and it seemed that the others had gone too hard in the first 2 sprints because they were slowing down. I know from experience that these types of workouts are best if run at a pace one can maintain throughout the entire session. I was holding up well, actually picking up speed from repeat to repeat. I was getting a bit anaerobic because my rest period was about 90 seconds, but I held it together and finished the 8 feeling strong and not too winded. I decided as the group split off at the end of the session to do another set of 8 repeats, this time alternating sprinting and bounding up the hill, with a hard sprint down, but a longer recovery so that I could maintain my form. I was surprised that I felt stronger and faster during the 2nd set of 8 repeats, which made me feel that I am rounding into racing form. I mentioned to Mike as he headed off that I was doing another set of 8 and he just shook his head because he was feeling beat after 8. Considering nobody else stayed for more, I have to think that my winter base training surpassed the efforts of the people who attended the session. That made me feel good, to know that someone with no speed could still get decent results through consistent work.

#138

z.m. - #52

Weather - 45 degrees, raining.

Ran 4 easy miles to the Zendo, meditated 70 minutes, then 3 miles back to town. My legs have recovered from the race, I was a bit tired from yesterdays hard hill session, but I should recover soon.

Tomorrow an easy 4 or 5 miles, then on Saturday a set of intervals on the track to close out the week. Next week will be easy, winding it down to freshen up for the 5K on the 12th.

#139

z.m. - #53

Weather - 44 degrees, sunny.

Ran an easy 4 miles to Crystal Lake park and Busey Woods. Felt a bit tired, so still recovering from the hill session 2 days ago.

Tomorrow a hard set of track intervals. Thinking about what I wanted to do earlier today, I could not decide between doing 200m or 400m. It occurred to me that I should do both, so I will run 200M, with a 200M recovery jog, then 400M, with a 400M recovery jog. The 200M recovery followed by 400M will get my heart rate speeding. I will try to reach my threshold limit without getting overly anaerobic, as I think it is still too early in the year to be dealing with lactic overload.

#140

z.m. - #54

Weather - 60 degrees, sunny.

A great day for running. I run faster when the temps are between 60-80, so I was finally able to run a hard workout with decent conditions. I ran 1 mile to the Urbana HS track and then ran 2 more warm up miles. I stretched a bit, then walked to the indoor pool (about 100 yards away) to borrow a pen and paper. I was planning to bring paper/pen so that I could write my splits, but I forgot. When I returned from the pool I ran 5 x 100m accelerations. I only timed the last one, it was 17 seconds, which is a 2 second improvement from the last time I ran track accelerations on March 10. I waited about 5 minutes before starting the intervals. I decided to run alternating 200m/400m, with 200m/400m jogging rest. I wanted to do 8 each, which would equal 3 miles, so I decided to treat the intervals as a 5k race, starting moderately, then picking up the pace after the first 600-1000m, maintaining the pace in the middle, then holding on at the end. I was unsure how I was going to do, but the sun felt great, there was a moderate wind on the track (less than normal), I was wearing shorts/singlet, and I had my new trainers, which are 3 ounces lighter than my other 2 pair (they are bright yellow, which means I have to run faster, right?). There was one other man on the track, but he was camped on the opposite side doing jumping jacks and stretching.

Here is how it went :

1) 200 - 41 seconds. Felt great, was holding back a bit, legs felt super-charged, and my adrenaline was flowing as if it was a race.

1) 400 - 84 seconds. I had to look twice after I saw the time, because I don't think I have ever run a 400M in under 85 seconds. I was holding back, in control, wow!

2) 200 - 39 seconds. Picking it up a bit.

2) 400 - 83 seconds. Proving the first was no fluke. Can I maintain the pace?

3) 200 - 38 seconds. Went too fast on this one.

3) 400 - 84 seconds. Still feeling good.

4) 200 - 40 seconds. A good pace, this is where I needed to be.

4) 400 - 82 seconds. Too fast, but I was happy to see 82!

5) 200 - 42 seconds. Paid the price for the 82.

5) 400 - 85 seconds. Was worried about this one, the 82 took a toll, but I was still in control.

6) 200 - 41 seconds. Trying to maintain, and succeeding.

6) 400 - 86 seconds. Will I be able to hold for the final 1200m?

7) 200 - 42 seconds. Hanging on.

7) 400 - 86 seconds. Feeling a bit weary, but legs still feel good.

8) 200 - 41 seconds. Trying to save myself for the final 400.

8) 400 - 82 seconds. The homestretch, no more laps to save for, so I ran all out.

When I finished the final 400 it felt like I just finished a 5k, but I still had enough composure to keep running slowly around the track, and I recovered after only 1 lap, and finished off with a 1 mile cool-down.

If I don't include the recovery jogs, my total time for 3 miles was 16:36, averaging a 5:32 pace. The two 82 second 400's was a 5:28 pace, I have never gone that low before.

This is no doubt my best track workout ever, and one of the best runs of my life. It feels so good to be fit, to be able to make it work for a hard effort. I was not overstraining, nor trying to run past my abilities, yet I felt faster than ever before. This one run makes running everyday in the winter months worth it. To work 140 days to feel the pleasure of the 141st - I will always remember this day.

#141

z.m. - #55

Weather - 59 degrees, sunny.

2 nice days in a row. Ran 4.25 miles to the Zendo, meditated for 2 hours, then ran 3 easy miles back to town. Legs were not sore from yesterdays track session.

#142

z.m. - #56 

Weather - 61 degrees, sunny, breezy.

With the sun shining and the air warm I decided to venture to Homer Lake and run the trails. I ran 6.25 miles through the nature preserve, seeing the fresh sprouting grass and the purple tips of the budding bluebells.

#143

z.m. - #57

Weather - 62 degrees, cloudy.

Ran 2 miles to Crystal Lake park, then .5 miles to Cardinal because I wanted to do bike interval session #6. I am starting to enjoy treadmill running, so I hopped on and ran a 2.5 mile "cross country course", which meant the treadmill continued to raise and lower itself. I picked a "hilly" course, and averaged 7:30 pace, which was stiff with the elevation changes. I was not feeling all that great mentally because the past couple of nights my sleep has been choppy, so my energy level was down. When I finished the treadmill I stretched a bit and hopped on the bike. As I pedaled easy for 5 minutes my will started to slack, I felt I did not have the strength for a tough interval session. I decided to at least try, and if I felt like crap I would cut it short. Happily when I began the intervals my body went on autopilot and cranked out a good effort, moving up a tension level from previous sessions, and taking shorter rest periods (30 seconds to 1 minute rest). After doing a couple of the 1 minute hard slogs, my heart rate topped out at 157. I was in oxygen debt, breathing heavily, so I expected a number around 165-170. Maybe a longer period of hard work is required to get the heart beating at 85-90% max.

I checked the weather for this Saturday's 5k, it looks tough - low 30's with snow/rain, and windy. Considering how well my training has been going, though, I am confident I can get down to 19:55. If the weather is better than expected, I believe I can run 19:40.

#144

z.m. - #58

Weather - 51 degrees, sunny.

Ran 3 easy miles to the arboretum, then 1 threshold mile as I ran back home. I'm taking it easy so that I can feel fresh for the upcoming 5k this Saturday.

#145

z.m. - #59

Weather - 59 degrees, clouds, windy, rain.

Ran 1.5 miles in the rain to my wife's work, stopped in and gave her a kiss, then turned around and ran 1.5 miles back home. My energy level was exceedingly high, so after a short .50 mile warm-up I ran 1 mile at 5k race pace. After the short break I ran easy, but slowly built up the speed.

The past few weeks I have been running better than I ever have - energy is always good after a few easy days, and other than the 15K 3 weeks ago, my legs are doing a good job of recovering from the hard workouts.

Tomorrow 2 or 3 miles with 6 x 100m accelerations on the track, then - Saturday racing!

#146

z.m. - #60

AM - There is an ultra race this weekend in Pekin, IL (McNaughton Park Trail Run). A few of the 2nd Winders are running it. I happened upon a blog of an out-of-state runner who is experienced in ultras, and is planning to run 150 miles in 48 hours or less. He happened to mention his training mileage in March, and his mileage totals for 2008. He ran 215 miles in March, and his 2008 total is 644. This surprised me - I am training for a solid 5K performance in 2008, and I am putting in more mileage than an ultra runner? It makes no sense......

PM - Weather - 57 degrees, sunny, very windy.

Ran to Busey Woods and the golf course and ran 6 x 100M accelerations on the 7th fairway. The fairway was saturated, and with each stride I kicked up mud and water, covering the back of my white shirt with slop. Ended up running 4 miles total because of the distance to the golf course, then walked 35 minutes home.

Tonight the temperature will drop more than 20 degrees, and tomorrow morning will be low 30's, snow, and 20-30mph wind. I won't be running a PR in those conditions, but I should get under 20 minutes. In normal conditions I think I could hit 19:40, but I will have to forget about time and enjoy the challenge of the weather. I should have an advantage with similarly skilled runners who trained indoors all winter.

#147

z.m. - #61

Weather – 36 degrees, cloudy, windy. Rain/snow.

Woke to poor racing weather, but since it was expected, it did not bother me, I put away thoughts of time and focused on battling the elements.

The previous night I felt my nervous excitement reach levels that were perhaps too high strung. I plugged into my iPod and listened to a 19:40 piece by Philip Glass, and I ran a 5k in my head as I listened to the music while laying in bed. I felt pretty spent after this mental exercise, so I went into my study and meditated for a few minutes. Before falling asleep I read a good book on 5k/10k training, but this seemed to bring the nervous tension back. I dozed off and slept deeply for 8 hours.

I ran to the race site, which happened to be the midpoint (2.5 miles) of my route to the Zendo. I tried to monitor my energy level as I ran, I did not feel good, but I did not feel bad either. Snow/Rain was falling, making the streets bright and smooth, it felt refreshing to gaze at the long lines of car lamps reflected in the river-like asphalt. I felt like I was going too slow, and wondered why. Perhaps it was the weight of jacket, 3 shirts, hat, gloves, and sweats? When I got to the registration tent I turned around and realized I had been running into a stiff wind during the entire jog, which made me feel better about my speed and neutral feelings. I went inside the hospital (Christie Clinic was the race sponsor) and pinned my number and warmed up a bit. I took a 5k race map and headed outdoors to run a bit of the course. I came across a schoolyard and did 4 x 75M accelerations. They felt fast, and I was starting to feel good. The final mile of the course is a straight shot to the finish, with the wind at my back. I ran about 400M at race pace, my confidence gaining with each stride.

When I was standing at the start line I realized I had left my gloves inside with my sweats and jacket. My hands were already going numb, but with only 2 minutes to race time I stuffed them in my shorts pockets and tried to forget about it. Unlike the last 5K I ran a few weeks ago, I positioned myself near the front, so that I would not have my pace interrupted by slower runners. The horn sounded and I was immediately passed by a throng of runners. For 200M I was passed and passed. I couldn’t believe it when Don from 2nd wind passed me, he ran 24:47 at the Earth Wind and Fire 5k. Either he had done a massive amount of interval training in the past 4 weeks or he was going out over his head. I rechecked my pace, I was fine, actually a bit too strong, so I did not panic, although it did not make me feel confident seeing 30-40 runners surging ahead of me. After 600M I felt my pace pick up, and it was a good thing that I had forgotten my gloves, because the cold feeling in my fingers made me think that I was constantly being slapped in the face, and this caused my nervous energy to stay at a high level. At 800M I was going even faster, and as I began passing the runners who had passed me earlier, I saw they were slowing down. As I passed Don he was talking with another runner, and slowing appreciably. I sometimes wonder about the tactic of surging at the beginning of a race - what purpose does it serve if one slows down permanently after 1000M? At the one mile mark I had passed all the fakers, leaving about 10-12 runners ahead of me. I checked my watch and was hoping to see 6:10-6:15, but instead it read 6:32. This depressed me, I had run the same mile split in the last 5K, where I ran 20:15. Was I headed for another similar effort? With all of the good training I had been through in the past month, that did not seem right, but the split time does not lie. As we made a turn off the long straight, I realized I had once again forgotten to account for the wind. The first mile was kicked directly into the fists of a 15-20mph wind. I felt better after realizing that I ran a 6:32 mile in those conditions. I knew I would soon be turning around and have it at my back. At about 2000M a man pulled up beside me and looked like he was going to pass, but as he took a few steps ahead of me he slowed his pace and we remained equal. Watching him for 50M I realized I should tuck in behind him. He should have gotten behind me, but since he missed his chance, I decided I wasn’t going to miss mine. He did not seem to mind blocking all that wind for me, and I tried to run the pace on autopilot, waiting for the turnaround, which would soon be upon us. I sensed he was trying to shake me because he was slowly increasing the pace, but it was not enough to make me let him go. I was starting to labor a bit but I knew I would soon be feeling very good. We caught a swift moving slender female and we ran in a line of 3. We reached a 100M downhill at the turnaround, so the wind was now at our backs. I thought of the downhill sprints I had worked on in the past few weeks and I let the brakes off, quickly passing the 2 runners I had been following. I was probably running this downhill at 5:30 pace. When it flattened out I slowed a bit, but not too much, the wind was really pushing me along. When I got to the final mile straightaway I started to push the pace. I passed a runner, and saw another about 200M ahead of me. I did not think I would catch him, so I put my head down and started grinding/smoothing the pace. With a half mile to go I surprisingly passed this runner, I seemed to be really moving because he was out of my sight in a heartbeat. I worried that I was going too fast, I still had 800M to go, and I was already in top gear, but I felt in control and it was great having my legs in full stride. With 400M to go I turned my head to see if anyone was making a move on me, but the closest runner was about 100M away. I was safe, but I increased the pace anyways. With about 200M to go I started going anaerobic, but was able to hold my form and had a strong sprint into the chute as the clock clicked 19:13, which meant I had PR’ed by 7 seconds. I was able to recover in 1-2 minutes, and after watching a few runners finish, I took a 1 mile jog. I felt strong on my jog, as if my body was expecting more training. That made me smile.

From the race site I decided to run 1.5 miles to the Zendo, and I meditated for one hour, which calmed my body and mind. I then ran 3 miles back to town, which gave me 12 miles for the day.

#148

z.m. - #62

Weather - 34 degrees, cloudy.

Ran 4 easy miles to the Zendo, meditated 2.25 hours, then ran 3 miles back to town.

This coming week will be a hard one - tomorrow a hill session, along with bike intervals. Wednesday a track session with the 2nd Wind club. And Friday a 2.25 hour long run.

The next race is the 12K Lake Run on May 3rd, which is in 3 weeks. It is a flat road course circling Lake Bloomington. Last year I ran it in 52:04, which was an exact 7:00 pace. I was happy with that effort and time, but this year I should be able to do better. I ran a tough 15K course last month averaging a 6:57 pace, so I should at a minimum be able to run a 6:50 pace for this race, which will put me at 50:49.

Since I am 3 weeks out until the next race, I will be able to train hard for 2 consecutive weeks, which should further boost my speed and fitness.

#149

z.m.- #63

Weather - 50 degrees, sunny, windy.

My body and mind were desiring a workout of high intensity, a challenge of the spirit, and fortunately, a hard hill workout and bike intervals were planned for the day. While sitting at my desk at the park district I could feel the excitement in my blood growing as each hour passed. 30 minutes before punch-out I began to visualize the hill, running in the sun, feeling my heart working to maximum capacity.

It is a feeling of peculiar satisfaction to yearn for something which will tax all of my resources, and still, to have the confidence that I am ready for the challenge. I ran an easy 2 miles to the arboretum, stretched a bit, set my watch, and began the workout. I started at the ball diamond backstop and ran 100M at 5K pace to the base of the hill, then bounded up the 100M hill on the odd intervals, and ran up at race pace on the even intervals. After cresting the top I ran 150M full speed down the hill, trying to get my leg turnover going as fast as possible. I jogged 350M to the backstop, and repeated the sequence 18 times. When finished I was not tired, but rather refreshed, ready for more work. Without a break I jogged 1.5 miles to Cardinal, got on the stationary bike, and did bike interval session #7. I once again increased the wheel tension past the previous workouts setting, with short rest periods of 30-60 seconds. When I got to the final interval I tried setting it at level 26, but found that 25 was the highest tension possible. I laughed, and ripped through level 25, pedaling with all my strength, sweat dripping onto the bike, my breath heavy and audible. Upon finishing I still felt strong, ready for more running. Thinking this not wise, I did 5 sets of strength exercises, stretching, and 10 minute walk home.

I believe I have reached a new fitness plateau. I can't recall feeling such strength and stamina, being able to complete hard workouts with a pleasant mixture of exhaustion and strength. This is good....

#150

z.m. = #64

AM : Weather - 32 degrees, clear.

Ran 4 easy miles before work. This afternoon will run 6-7 more easy miles.

PM : Weather - 58 degrees, sunny.

Ran 8.25 miles, mostly around the Busey Woods loop. Toward the end of the run I ran 5 x 200-400M accelerations.

Today was an easy day, I am hoping 12.25 miles is not too much work. Tomorrow is a track session with the 2nd Wind club. They will probably be doing short intervals, such as 12 x 200M with a walking rest. If I am feeling tired I can stop there, but if my energy level is sufficient I should try to achieve 24 X 200M run at 5K pace with a 200M jog between each. That is a total of 3 hard miles, which equals my last track session 10 days ago of 8 x 200M and 8 x 400M.

#151

z.m. - #65

AM : Weather - 42 degrees, clear.

Ran 4 easy miles to work. I usually walk to work, but I am finding that running instead makes me feel livelier once at work, and the more I can practice running, the better. I will observe later on today if running easy early in the morning will have an effect on how I run a hard track session on the same day.

PM : Weather – 68 degrees, sunny, windy.

Beautiful day, a bit breezy on the track, but the sun sure felt nice. Ran 1 mile to Carle Park, did 3 sets of strength exercises and stretching to get warm, then ran 400M to the track. Saw Matt, the leader of the 2nd Wind track sessions, we ran 1.25 miles together. He told me about the River to River Relay going on this weekend, he seemed excited about going.

The track session called for 5 x 100M accelerations, 12 X 200M with a 200M jogging recovery + 30 seconds standing on the line, followed by a final 1 x 400M. Not too long distance wise, so I told Matt if I was feeling strong I would be doing 20-24 x 200M. Matt brought a time chart which gave recommended 200M and 400M times based on 5k time. For 19:00 it gave 40-41 seconds for 200M, and 85-86 seconds for 400M. I was happy when I read those times because those were the times I was hitting in my last track session 11 days ago. My goal for today was to hit 40 seconds consistently for the 200M. I was concerned that running with a group would make me run too hard, and I was correct in my worry, as I went under 40 for all 12 200’s. Here are the times : 

1) 38 seconds

2) 38

3) 39

4) 38

5) 37

6) 38

7) 38

8) 38

9) 38

10) 39

11) 39

12) 39

I ran the 400M in 82 seconds, which matched my fastest 400 from the last track workout. I was still feeling strong following the 400M so I decided to go ahead and do 12 more 200M. I gave the same perceived effort, but my times went up a few seconds, which exhibits the strange phenomenon of running in a group versus running alone :

1) 42 seconds

2) 40

3) 40

4) 41

5) 40

6) 40

7) 41

8) 40

9) 42

10) 41

11) 41

12) 38

I handled the 2^nd 12 pretty well, never really tired, and was able to give a harder sprint effort for the final 200M. This was a successful workout, I am still in a bit of shock at this new fitness level I have achieved, last year I ran this same workout in mid-April and was vanquished by 12 x 200’s. I am sold on the power of building a winter base.

Afterwards I ran 1 easy mile around the track, then walked 45 minutes home. 

#152

z.m. = #66 

AM : Weather - 50 degrees, clear.

Ran 4 easy miles to work. Only a little stiff from yesterday's hard track session.

I am worried that I am putting in too much mileage in a week where I am doing 2 hard workouts and a long run. It looks like I am threatening to go over 70 miles, which is fine, I was at 70 a few weeks ago, but to have that high mileage in a hard week may not be smart. Well, I have just the long run left, maybe I should put it off until Saturday to give myself an extra recovery day.

PM : Weather - 74 degrees, sunny.

8 gentle miles run around Busey Woods and Crystal Lake park. This was the first day of the year where I felt hot on a run - nice!

 #153

z.m. - #67 

AM : Weather - 56 degrees, clear.

Ran 4 easy miles to work. I have decided to lay off the long run today and rescheduled it for Sunday. I will proably be running with Melinda and Michelle at Homer Lake, weather is supposed to be sunny and 70 degrees, should be a great trail run.

Instead of being awoken by my alarm clock this morning, I was instead shook from my sleep by an earthquake. I was actually already conscious before it hit, I was laying in bed breathing deeply, thinking about training, when I felt the bed start to move a bit. I thought my wife was shaking her leg, and thought nothing of it. A few minutes later the bed began moving vigorously, the bedroom window began to rattle, and the dishes in the dining room made noise. My first impression was somebody was trying to break into the house. Then I thought some kind of explosion had occurred. My wife sat up in bed and said - "Earthquake!". As usual, she was right....

PM : Weather - 71 degrees, cloudy.

Ran an easy 8 miles around the park and Busey Woods. Afterward 5 sets of strength exercises, stretching, and 35 minute walk home.

Today ends a difficult week of training - 5K race, hills, track intervals, and double runs. My legs are feeling a bit weary and sore, but next week will be moderately hard, followed by an easy week, so they will recover shortly, and hopefully become stronger.

#154

z.m. - #68

Weather - 48 degrees, clouds.

Ran a gentle 5 miles through the park and Busey Woods. I don't plan on running a double today, but my body is already desiring a second run. I will hopefully refrain, though, and allow my body to recover from this hard week of training.

I am looking forward to doing more doubles, it is a good way to get in a lot of running practice. And, it seems to have brought me back to my childhood days - I can recall when I was 12 years old always being active - baseball, basketball, running, I was doing 5 to 6 hours of active training a day as a child. No wonder I had so much energy back then.

Two of my favorite memories from childhood :

1) I would walk to my friend Rocky's home every morning before school. We would eat breakfast together and watch cartoons, and then walk to school together. One day as I was walking I decided to start running, and from that day onward I would run to his house. It gave me a feeling of joy to be running by the houses, block by block, the early morning air silent and subdued.

2) One hot summer day I went to my friend Ramon's apartment. He was inside, enjoying the air conditioning. I asked him if he wanted to play baseball across the street at the school yard. He said no way, it was too hot. I left his house soon after, wondering what I could do by myself. I put down my glove and ball on his stoop and started running around his apartment. I wasn't sure how long I was going to go, but before I knew it I had gotten to 25 and decided I was going to try to run 40 times around (probably 1 block, so approximately 4 miles). When I finished I sat on his stoop, sweaty, exhausted. Ramon came out and asked what I was doing. I told him I just finished running 40 times around his apartment building. "No way! Your lying!" "No, Ramon, I did run 40 times around, it's true" I pleaded. He wasn't buying it, so I walked home, feeling proud that I did something so hard that Ramon thought it impossible.

#155

z.m. - #69

Weather - 55 degrees, clouds.

A nice morning for a long run. Melinda wanted to run the 8 mile White Heath loop twice instead of the Homer Lake trails, so we drove there at 8:30am and started our run at about 9:15am. I had never run White Heath, 2nd Wind uses the marked course for one of their marathon training runs. It is isolated country roads with plenty of trees and some occasional smallish rolling hills. The roads had a soft dirt shoulder, so I was able to avoid running on asphalt. We ran the first loop in 71 minutes, a nice and gentle 8:52 pace. The second loop Melinda plugged into her iPod so I decided to speed up just a bit. I ran an extra .25 miles when I took a wrong turn, ended up finishing the 2nd 8.25 miles in 64 minutes, for a 7:45 pace. Total time was 2:15, which was exactly what I wanted to run today. Felt really good on the 2nd loop, was not straining, although my legs were a bit fatigued on the hills.

Tomorrow and Tuesday will be easy days, followed by a Wednesday track session with 2nd Wind. Thursday and Friday easy, with hills and bike intervals on Saturday.

#156

z.m. - #70

AM : Weather - 67 degrees, sunny.

4 easy miles around the neighborhood. Not much soreness from yesterday's 16 miler.

PM : Weather - 74 degrees, sunny.

Ran 7.5 easy miles doing loops at Busey Woods. The sun was warm, sweat was in my eyes, and my muscles were loose from the heat - a very enjoyable run.

Afterward 5 sets of strength exercises, stretching, and 35 minute walk home.

Feeling a bit sore, so tomorrow I will only do a single run of 5 miles, hopefully that will allow my muscles to heal and my energy to be sufficient for a hard workout on Wednesday.

#157

z.m. - #71

Weather - 77 degrees, sunny.

A great warm day, I love running beneath a hot sun. Loops around Busey Woods, 5 easy miles total.

Afterward 5 sets of strength exercises, stretching, and 35 minute walk home.

#158

z.m. - #72

AM : Weather - 57 degrees, clear.

Ran 1 easy mile to work, I got a late start so decided to run instead of walk. Legs feel slightly recovered, so will probably attempt a track session with 2nd Wind this evening. I will cut the workout short if I feel I am overdoing it.

Late AM : Weather - 68 degrees, sunny.

Ran 2 easy miles home from work.

PM : Weather, 79 degrees, sunny.

Warm day, very nice, but humid also, which made me feel a bit heavy as I am not heat acclimated yet. Ran 1 mile to the Urbana HS track, then 2 more easy miles as a warm up. Met up with 2nd Wind and the session called for 8 X 400M with a 400M jogging recovery. Did 4 x 100M accelerations to start, then got into the intervals. My legs were still a bit sore from the hard sessions last week, so I probably should not have even attempted a track session. But I thought if I could get this workout in then I will take easy/moderate days all the way to next Saturday's race, which is plenty of time to recover.

I planned to run the 400's at 5k effort, which should have put me at 84-86 seconds, but the group effect took hold and I ended up running them faster than expected. The effort felt right, though, so I am not going to worry about going too fast in that case. I was thinking I could try for 12 x 400M, but after 9 I could not recover adequately after the 400M jog, so I ended early. I think the sore legs did me in, as they started to burn and tighten after #9.

Here are the times :

1) 82 seconds - Felt fine, surprised to be lower than 85.

2) 86 - I consciously tried to hit 86 on this one.

3) 84 - starting to get into a groove.

4) 81 - felt strong, happy to see 81.

5) 81 - keeping the effort solid and controlled.

6) 79 - first time I have hit 79 in a 400 interval, happy about it!

7) 79 - hit it again.

8) 83 - tried to slow down a bit, knowing I may have 4 more to go.

9) 86 - first one on my own, and I ran out of gas during the recovery.

Afterward a .5 mile cool down run home.

#159

z.m. - #73

AM : Weather - 59 degrees, clear.

Perfect morning for an easy run, went 5 miles before work. Legs felt much better than yesterday evening. After the track session they were tight and sore, and it felt like it would be a while before they recovered. There is some lingering quad soreness, but the stiffness is gone. I am surprised at how fast my legs have been recovering from hard sessions.

The next 8 days will be easy, although I may do an abbreviated hill session over the weekend if I am feeling good. Also, a bike interval session on Sunday or Monday. Other than that, it will be recovery, recovery, recovery....

PM : - Weather - 71 degrees, cloudy.

7 easy miles through the park, Busey Woods, and on to the arboretum.

When I crested the hill at the arboretum I was listening to Richard Hawley's "The Only Road". I felt so happy at that moment - spring blossoming everywhere, colorful trees sending odorous messages through the air, flower petals laying listlessly on the ground, the feeling of freedom that only running can give - that I began to cry from the sheer beauty of living. Crying from joy is one of life's rare treats.....

#160

z.m. - #74

AM : Weather - 68 degrees, sunny, windy.

Another beautiful morning, ran 5 easy miles through the park and Busey Woods.

After Wednesday's interval session I caught a cold, lots of sneezing, but nothing else. I decided to work yesterday evening at the park district and skip work today so I would not give anyone my sickness. I already am starting to feel better, and it has not affected my running energy.

Will probably do another 5 miles in the late afternoon. There is supposed to be rain, it would be fun to do a wet run.

I recently learned of Team Hoyt : http://www.teamhoyt.com/

It is people like the Hoyt's which make me feel there is so much that can be done, no matter the circumstances.

PM : Weather - 79 degrees, sunny, windy.

The rain never came as predicted, so had a summer-like run in heat and humidity. I was planning to go 5 miles, but I felt so good in the warmth I just kept going. Running is becoming such a normal activity that it seems I should be doing it 2 or 3 times a day - what a great feeling!

#161

z.m. - #75

Weather - 59 degrees. sunny.

Ran 6 easy miles through the park and around Busey Woods.

#162

z.m. - #76

AM : Weather - 46 degrees, sunny.

Pleasant and cool morning, ran 4 easy miles through the park and Busey Woods. My Legs are starting to recover from 2 hard weeks of training. Quads still a bit sore, but getting better every day. They should be 95-100% by race day this Saturday.

Late AM : Weather - 52 degrees, sunny.

Stopped at work after my initial run earlier today and put in a couple of hours. The reason I did this is so that I can come in later in the mornings this week if I decide to do a 5 or 6 miler beforehand. After work I ran 6 miles through the park, around Busey Woods and the cemetery.

Inspired by Lybi, I decided to try barefoot running. I also recently read an article about Newton running shoes (http://www.newtonrunning.com/)

The company states :

"When you run barefoot you naturally land on your forefoot. Newton Running shoes were developed to make your feet think they're barefoot and increase your performance.

The sole of Newton mimics your own, allowing your foot to move freely and promote a forefoot impact."

I thought about this and decided I could not know the truth of their statement because I had never run barefoot before.

When I arrived at the cemetery I removed my shoes and socks, and ran gently in a large plot of open grass. I twice ran 200M, then 200M back. I decided I was not landing on my forefoot, but rather on my midfoot, with a slight heel strike. I loved how running barefoot felt, my feet and legs had less stress, and I could not discern any quad soreness, but when I have my shoes on the soreness is evident. I put my shoes back on and ran into Busey Woods. I was inspired to again remove my shoes and socks, and to run a mile loop barefoot. The dirt trail felt wonderful on my feet, and my running motion felt more efficient. By the end of the mile I could feel the skin on my forefoot begin to burn, so it will take some practice to get the skin used to the friction. The best place to run would be the golf course fairway, so I will need to get there early in the morning before the golfers get started. I would like to incorporate barefoot running as part of my training, if anything just for the joyful feel of it.

#163

z.m. - #77

Weather - 38 degrees, cloudy, rain.

A cold and wet spring day made for a refreshing run. When I got to the golf course I removed my shoes and socks and ran 1000M on 2 fairways. The cold, wet grass chilled my feet as I ran comfortably and freely.

My energy is still down from the hard sessions, I have 5 easy days before the race to get it back.

#164

z.m. - #78

Weather : 47 degrees, sunny/cloudy.

Ran easy to the arboretum. When I arrived I removed my shoes and socks and ran 1 mile barefoot in the grass. Afterward I ran easy and threw in 5 x 100-300M accelerations.

My legs feel better today than yesterday, and my energy level is on the upswing. Felt good doing the accelerations, had some nice power and ease in my stride.

I can feel a difference in the way I am running just off of 3 very short barefoot running sessions. After putting my shoes back on and resuming shoe running, I can sense my feet landing differently, trying to land mid-foot while avoiding the shoe's heel. The shoe heel is hard to avoid, however, because it is so big. Maybe I should look into getting shoes that have a flat heel. Racing flats are an option, but I am don't know how they would hold up to training miles. It is something to ponder.

#165

z.m. - #79

Weather - 67 degrees, sunny.

Ran 4.5 easy miles through the park and Busey Woods. At the end of the run I did 8 x 100-300m accelerations, then removed my shoes and socks and ran barefoot 1200M at the cemetery and golf course. I ran a 300M acceleration barefoot, I was able to get to top speed, it felt nice!

Afterward 4 sets of strength exercises, stretching, and 45 minute walk home.

My legs felt strong today, they are about 90% recovered, and my energy level went up another notch. Tomorrow it should be even better.

#166

z.m. - #80