Random Inspirational Quote

This morning's CR 5k got postponed to another day due to weather and flooding.  All I really saw this morning was some light rain...

AM: Random track workout that really just turned in to a buildup into a quarter mile time trail:

3mi.WU w/ strides, Randomness: 0.5mi.-2:18, 0.25mi.-1:06, 0.25mi.-0:57.  The 57 was all out - did a good deal of jogging to recover.  Probably the fastest quarter I have run since high school. Then 1mi. @ 5k effort ~ 6:00 to finish up.

7.15mi. total - 50:25

AM Longish Run: 70 degrees and partly cloudy. Its not good when you already feel sluggish before you start.  I blame the half papa john's pizza, cheesesticks, chicken strips with chocolate chip cookies for dessert feast that I had last night :)

2 hr run w/ 8 mi. progressive: 7:00,7:00,6:57,6:47,6:35,6:37,6:33,6:23

3 mi. WU and 5 mi. easy after the progressive - back to the house with a sour stomach griping the whole way.  I feel sorry for anybody following me... :) 

16mi. total - 2:00

http://connect.garmin.com/activity/321766006

Getting a new road bike soon! 

Day off work today.  AM easy jog over to bike station to pick up old bike that I was going to trade in: 4.35 mi. - 37:03.  Bike back home the long way: 7.55 mi. - 27:56.

PM track workout - 70 degrees and sunny.  A couple kids decided to play basketball on the basketball goals the stupid school put around the home stretch of the track.  They only got in the way about 4 times.

Start at 5k pace and cut down to 90-95%: 

2x1mi. - 5:41, 5:35 // 2x0.75mi. - 4:11, 4:09 //

2x0.5mi. - 2:41, 2:39 // 2x0.25mi. - 70,72 // 2x0.125mi. - 30,29 

Feeling good today, even with the basketball game obstacle in lanes 1-4.  

PM - bike to Chipotle and back - 1:05:40 - decent effort when not having to stop for traffic and flat tire.

easy 4mi. run - 32:00

PM - slow 7 miles, sped up a bit at the end - 56:35

PM - 4 mi. moderate effort w/ 5x15-20 sec. sprints - 28:30

2.55mi. easy around the hood with the dawg after dinner - 20:50

AM cross roads series race.  This field is a lot more competitive than the usual series races.  1st and second place were 15:3x.   Most of the usual field was there as well- with a special appearance by Mr. Nathan Frey!  :)  Good race today FREYGUY, and good MP miles afterward, as well. 

Off the start line, the usual group of about 10 go out and run about 5:30 mile 1 and then fade.  Slowly picked people off throughout the race and put in a nice little kick at the end to edge out an unknown guy for fourth - we were back and fourth for the last mile, and made it really fun...

5k Race - 5:42, 5:46, 5:49, 0:24.8 for 0.1 - 17:41

Usual WU w/ strides and CD, and then 3x1mi. at MP with Nathan - 6:49, 6:35, 6:32.  Awesome that we are targeting sub 3hrs for Marquette Marathon at the end of August!

PR for 5k + beat some people I don't usual beat + warm cinnamon rolls and coffee waiting for me at home = A good day! :)

AM: ~ 5 mi. over to track

Abbreviated track workout:

8x0.25 mi. @~ 1mi. pace - 73, 73, 74, 75, 75, 78, 75, 76

4x200m 90-95% - 31, 33, 31, 30

Time to focus on more even splits for these workouts...

~5mi. back home

13.54 mi. total - 1:40:28

AM: 70 degrees and sunny

4 mi. easy with the dog - 31:40, 0.25 mi. jog over to pool

400m lap swimming at the neighborhood pool - 12:10 (mostly freestyle (w/ head out of water)

0.25mi. slooow jog back to house.

Swimming is exhausting!

PM: Grandview Group Run - 3 guys today - solid pace throughout - MP for all but first mile.  Sawmill and last hill got me again.

9.3mi. - 1:03:45

http://connect.garmin.com/activity/326121596

Now, to put this new bike together! :)

PM - just got the new road bike - Vilano road bike - road it and tweeked it for about an hour - 12.15 miles in 38:49 - decent effort on the way back - 20mph for about 5 miles

hopped off and shook it out for 2.65 mi. - 20 minutes jog

AM: 8.41 mi. on the new bike - 29:35

PM: 90 degrees, sunny and hot!  8 mi. easy, picked it up on the second half - ended up at about MP - 1:03:25 total

PM track workout - 65-70 degrees and beautiful out today:

1.25mi. +strides over to the track,

Yasso 800s: 10x0.5mi. w/ 0.25mi. rec. jog -

2:50, 2:49, 2:46, 2:48, 2:45, 2:44, 2:42, 2:42, 2:38, 2:38

Felt like the nice steady progression that the splits indicate 

1 mi. CD back home

http://connect.garmin.com/activity/327440936

PM: went out to start an easy 4-6 mi. and was just hurting in all the wrong places from the beginning - rode the new bike instead - 14 mi.-45:00.  ~18.7 mph

Long run early tomorrow morning.  5k Race in the big city (Indy)

AM: 5k Race in Indy - a lot more competitive (realistic) than the local CR Races.

warmup of 2 mi. jog, and some strides and pickups/drills

Race was fun - Ronald McDonald was there asking runners at the front of the start what they were going to run (time) :)   acouple of the guys next to me answered some craziness like 15 minutes, so I knew I was in the wrong place! :)

Anyway, After the first mile, I was in about 20th place.  Watch decided to go to power save mode right before the gun, so I had an inaccurate watch reading from the beginning. 

I think I was around 5:40 or so.  This is where I felt like I was supposed to be before the race, but was really feeling gassed at that pace after the mile mark.  I imagine the splits were horrible for both miles 2 and 3 - they felt awfully slow - lots of turns and corners to run around on the course started feeling taxing.

I did put in another nice kick at the end and passed 2 guys. 

18:08 - 5k Race equates to 5:51/mile, so I'll go with something like 5:40, 5:55, 5:55, 0:38

PM - 9.43 mi. of easy runs w/ 8x200m LT- 31,32,31,30,32,31,30,26

Really tried to let it rip on the last one - still hard to believe that's how hard it feels to run at 4mi./mile pace...

I felt pretty good near the end of this run and last second decided to add the 200s.  The wedding in Lexington last night had me feeling a little sluggish to start :)

Congrats to Freyguy on his big PR this weekend in the half!

PM2: 7.78mi. bike - 23:11, transition to run and put in moderate effort - 1.43 mi. - 10:44.  Really want to eventually improve on the bike (and be competitive in tri's later on).  I see alot of these guys I keep up with in the local running series doing tri's and averaging like 25 mph and then about 6:50-7:00 on the run... and getting in to the top ten.

However, this will be a slow process since I'm kind of doing the swim/bike to supplement when I'm not to hurting from run training - I'm thinking of full Ironman in 2015. :)

AM easy run: 10.7 mi. - 1:25:48.  Ran a loop down SR 11, SR 46 and back down Goeller to Terrace Lake and home.  

 Swam 400m in the neighborhood pool - 11:15.  Practiced breathing standing still with head in the water (the "blowing bubbles" that they have kids do to teach them) and then tried to do it while I started swimming.  Immediate water in the nose and mouth and choking.  Just swam with head above water again and backstroke.  Went all out on last 25m to test how slow I really was - 30 seconds... 2:00/100m?  I'm guessing that's pretty awful.

I'm thinking with this whole triathlon thing that I'll have to make it a dedicated training cycle and do a lot less running with a lot more swimming and biking in order to have the time to get it all in with a newborn child at home. 

PM: quick bike to Jimmy Johns to pick up lunch - "freaky.. (not) fast" - about 20 mph - 8.9M-27:35

PM2: bike over to Tipton Marina to meet Nathan to ride FFY Tri course and run afterward.We got 1.5 mi. in and I blew a tire - first flat tire and it and to be right now?  This is why I prefer running... Ran back to the marina after chaining up the bike and Nathan and I ran 4.65 mi.

SICK :(  Fever and runny nose with aches and pains all over

Barely slept last night - still with the fever and runny nose.  Think the baby's sick too :(

went out for a PM bike ride and then attempted jog.  Its pretty warm outside and my body is still having trouble regulating temperature.  8.33 mi. - 28:00 bike.  Jogged a little bit and was already overheating.

PM - easy miles - finally got back outside to run - still feeling respiratory congestion and general weakness from sicktime.  A couple of pickups for 400m's and one stride ~ 0.5 mi.  Still far from 100%

7.2 mi. - 58:00

PM easy 8 mi. w/ 5x100m strides (17,16,16,15,14) - 1:05:04 total.  It has been hot here - 90 degrees again today.  Almost totally over this cold-type sickness.  5k race tomorrow will be a slow one...

AM: run over to 5k from house, 5k race + some volume (a little under 14miles) - slow and hot this morning - 5k race - 18:57 - pretty awful result, felt awful, too. 

2x1 mi. at MP after the race and then 6 mi. slow back home

PM: feeling much better - both outside and health wise.  2 mi. easy with dog and then 6 mi. 11xhills - 1.25mi. hills at LT

AM - easy 7 mi., super slow and then some swimming.  250m in the neighborhood pool.  After choking on water twice, I had had enough.

PM - night time run around the hood to look at the big moon - 4mi. easy w/ 5xstrides @ mi. pace - 33:12

early AM - got up and left at 5:30a this morning to run.  First time in a while that early - my body didn't like it :)  10 mi. super slow - 1:28:45

PM: another attempt at biking FFY tri course with Nathan - this time he got a flat tire! :)

the ride is cursed!  Anyway, we had ridden about 2.7 mi. out when this happened, so we ran back... only Nathan has bike shoes for his speed clip pedals.  He ran back barefoot on the chip seal CR200!

An interesting evening to say the least :)  So it really wound up being another 5.43 mi. easy after we jogged a bit in Tipton Lakes neighborhood.  Feeling pretty tired today all in all.

PM track workout - the heat has really turned me into a whiny little wimp.  90 degrees today and the workout quality of appearance suffered.  Either I am in terrible shape, or the heat and recent sickness + higher volume is playing havoc with me.  Effort level was around LT for the mile repeats and puky level for the 200s

warmup jog over to track

4x1mi. - 6:02, 6:02, 6:03, 6:01  -- I really wanted these to be like 5:40 and lower (10 days out from target 10k, but the effort level would've left me doing about 2 of the reps and feeling sick

4x200m - 31, 31, 33, 28

cooldown jog home

Yikes - this doesn't bode well for my 5k/10k goals I had in mind for the next couple weeks...

PM2 - night run with the dog - 2.3mi. - 22 min

PM: easy 3.2 mi.  There have been storms all day

PM Track workout in the heat - Sunny and 90 degrees.

 8x0.25mi. - 77,78,76,77, 80,79,76,77

Good news is I'm keeping the body weight low.  Bad news is , my times are super slow in the heat, and I just flat out do not feel that great fitness wise.

AM run before Jude's 6 wk appointment for his shots! - 3.14 mi. w/ a pickup at the end.  Jude did not like getting stuck :(

PM - bike ride to CVS to pick up a prescription for the Jude man - ~10 mi. in about 35 minutes (watch error)

PM run w/ the dog - 4.15 mi. - w/ 5x20-30 sec. strides

57 minutes of run total

AM: 5k race in Tipton Lakes neighborhood.  about 3.5 mile jog over to the race from the house and then some strides to WU,

5k Race: Alot of the usual crowd was there with a couple less regular but well known guys.

Mile 1 is always interesting - so many people (of all ages today) go out way too fast - today was no different.  I ran a very similar race to what I ran last year - a slight improvement.  There's a nasty hill after a sharp turn around at about 2 miles.  Mostly, I was really pleased with how I finished today - A couple guys were nipping on my heels around 2.5 mi. (after the hill) and one actually went passed... a nice kick at the end to pass him - that really hurt. 

5k Race - 18:27 -- 5:49, 6:00, 5:57, 0:40.6 for 0.14mi.

I was actually a second slower than last year in this race... ?  :(

Anyway, a little cool down mile with the other members of QuaffON race team, and jogged it home - 5.29mi. 45min.

PM easy run - 14mi. with Nathan on the people trail from hospital to TL Marina. - 1:56:30

We got rained on for about 5 minutes, but the it was 20 degrees cooler than it has been - it felt wonderful! :) 

Nathan did 10 more miles after that...

http://connect.garmin.com/activity/335223942#

AM - recovery workout: 15 mi. bike - 45:25 - wow, that's almost 20mph! :)  Ridiculous how slow I am on the bike - I was really pushing the effort on most of the ride.  

4.1 mi. easy jog after - 33:19

PM1: 3.5 mi. w/ strides with the dog - 28 min