Random Inspirational Quote

PM: really sore and tired from yesterday.  A CR Series 5k in Mill Race Park at 3pm was the only way I was going to get in the miles I wanted today.  So, at 2pm, off I went in the heat and on some very sore legs.  3.8 miles to the park at about 9:30 pace - its 90 degrees.  Hung around a bit and then signed up and lined up with the 300+ Girls on the Run and Thouroughbreds (8-12 year olds) that sometimes double their events with the CR Series.  The starts are funny to say the least :)  I was in 50th place after 200m... Anyway, this was going to be a jog if my legs didn't loosen up at some point anyway.  It was until about 1mile in to the race.  Loosened up and got down in to the 5:30 range by the last quarter mile or so.  Doused myself with water and grabbed a banana, chatted with some guys, and then shuffled home the long way to get the rest of the miles - 6 miles at like 9:30-10:00 pace.

12.8 miles total - should give me the first 100 mile week (Mon. - Sun.) of the year.

PM: 3mi. recovery run - and by recovery run I mean 10minute miles in the grass

Tuesday Track workout.  85 degrees and sunny.  Alot of people there again today.  Makes it fun.  Workout was 5x400(40sec), 4min., 4x400(40sec), 4min., 3x400(40sec) with 400 at goal 5k pace.  Danny and I did these in about 80 for the first 9 and then 75, 75, 74 for last 3.  I think we did it about right - last 2 reps were tough, but manageable and controlled. 

5.31 mi. total - 42min.

PM - 4mi. easy x 2.  Sore, but not as tired legs.  Think these Adrenalines are about done.  Feeling more road than usual.  Interesting weather - 80 degrees for 4pm jog, and then 65 degrees for 8:30pm run.  Storm blowing in looked like.

8mi. total - 66 min.

PM1: easy 4 mi. - 36min.  Good weather, sore legs.

PM2: easy 3.75 mi. - ditto to earlier comment.

OFF - I was very sore and fatigued and yesterday.  Ended yesterday's easy run in a very bad mood.

The day off yesterday did me some good.  AM Crossroads series 5k.  Mill Race Park is about 4 miles from the house, so I jogged over at a relaxed pace from the house.  Did some strides and pickups at the park and ran the race, not expecting much, since I have notorioulsy run bad at this race at this time of year.  Kept it about 6:00 pace - which was difficult effort in the last mile.  I think I'm much improved overlast year, yet realize that I'm still in between that phase where I'm in recovery from spring races, and the switching gears to shorter/faster phase that usually happens to me this time of year.  Splits for 5k were 6:02, 5:59, 6:05, and 0:28 for a GPSed 3.07 mi.  Lots of twists and turns and one fairly steep climb for about 0.1mi.  Pleased with this time on this course - I ran about 19:00 last year.  About 7 mi. total for the morning.

PM: easy hour out and back from house down CR 300.  7.15 mi. - 59:33

AM: 12 mi. at easy pace - good misty weather at 10a - about 65 degrees and a little chilly without a shirt.  And out back to Tipton Lakes.  11.99 mi. - 1:34:29

PM: sore and tired run over to Family Video to return previous True Blood, and get last disk.  The wife and I dig the show, and don't do the whole cable TV for $100 thing, so its a rare treat to get a show we like with a new season on DVD.  Anyway, 11.55 mi. total really slow, but not feeling easy - 1:40:55.  Pretty tired and sore legs.

Off - Got out the door and down the street and called it.  Too much pain going on in the groin/hip area of left leg... again

PM1: Tuesday Track workout: 70 degress and drizzling this evening.  WU 0.75 mi. jog, 3x(600/400/600) @ 5k goal pace w/ 40 sec. standing and 4 minutes in between sets, CD - 0.75 mi. easy

We hit our paces and under for these - right around 2:00 for 600 and 80 for 400.  I actually forgot my watch today, but one of the guys will send the splits later.  Pretty curious as to how the 5:20/mi. 5k workouts amd higher mileage turn in to 18:00 5ks still... A fellow quaffer sent me the splits:

2:02, 1:22, 2:01, rec., 2:01, 1:20, 2:02, rec., 2:00, 1:18, 2:05

4mi. total - about 30 minutes

PM2: Track workout 2 - 4x800 @ 5k goal pace - didn't feel too good about fading (Had to use the bathroom very suddenly) on the last rep of the first workout, and the legs are feeling good and loose.  Cut these down - 3:00, 2:53, 2:53, 2:48

6mi. total - 44:30

PM1: right after work - drizzling and a little cooler - 4.57 miles around the neighborhood- 37:03.  Feeling a little stronger on this recovery run (than I have been recently).

PM: Hill Workout - 2 mi. WU over to bottom of Carr Hill Rd., 3 times going Up the 0.8 mi. climb at about LT effort and cruise back down.  Paces for hard interval portions: 6:30, 6:23, 6:19.  Cruising back down equated to about 7 minute pace.  3 hill sprints and 4 pickups/sprints after that on the way home.

9.6 mi. total - 1:09:03

World Cup has started with the NBA finals in full swing.  Let the flops begin! 

pm1: easy 4mi. around the neighborhood after work.  I was pretty tight for about 2 miles.  Yikes! - Its 75 degrees and surprising that I felt that bad during the beginning of an easy 30 min. run and yet still started feeling better.  I suppose the "shaking out" occurred that I should have attempted this morning.  4mi. - 34:48

pm2: easy 4.11mi. around the little loop - 35:04.  Again - similar story from earlier. 

AM: slow longish run - house to people trail down SR 46 and around town.  Great weather this morning, but feeling the Busted Knuckles from last night.  Watch died on me at some point about an hour in.  12.5 miles at about 8:30 pace - 1:45 total time.

PM: easy 6mi. no watch - about 8:22 miles. Beautiful evening.
 

AM: Took the Wife's car to get tire repaired/replaced and air filter to Walmart, so, anticipated a long wait. Slow jog over to Mill Race Park and 3 x 1mi. loops attempting to cut down to goal 5k pace... Yikes - time to pull back the goal pace, apprently.  6:31, 6:35, and then expended way to much effort to get sub 6 (5:55).  Jogged slowly back over to Walamrt and the car was actually ready!  

7.85 mi. total - 59:45

PM easy 7 mi. - 1hour.  Its very hot and humid.  In the 90s all week.

PM: Tues Track group workout: 3x(500m,300m, 200m) w/ 500@5k, 300@2mi., 200@1mi. w/ 1min. rest between and 4min. between sets

It was realy hot - 90 degrees, high humidity.  We were faster than the prescribed pace on all these as usual: 1:41, 1:03, 0:38 / 1:39, 0:56, 0:36 / 1:34, 0:52, 0:34.

5mi. total - 39:36

6am run with Nathan in Seymour: 7 mi. in 63 minutes.  Much cooler than last night and forecast is hot again today.  Forgot my watch, but Nathan had his.  Good discussion topic - What is the cheapest GPS with a 10 hour or greater battery life?

8pm - 7mi. run out and back Terrace Lake/Tipton Lake route - 58 minutes

6am shakeout run before work around the neighborhood - 4mi. in 33 min.

PM: bike ride to Jimmy Johns to pivk up dinner - 10 mi. - 40:17

PM: light intervals - 0.25mi., 0.5mi., 4x0.25mi. @ 10k pace w/ full recoveries. 92, 3:11, 86, 89, 88, 81.  Its pretty hot out, even at 8 pm.  Not feeling too confident about 17:29 on Saturday...

AM: easy 3.3 miles before work - 27:08

PM: moderate effort run around Grandview Lake with Danny Fisher.  90 degrees and very humid still at 6pm.  5.78 miles - 43:31

AM CR Series 5k Race - 18:34.  5:47, 5:57, 6:08, slow finish.  - I suck worse than I usually do right now. 

It was about 75 degrees this morning and very humid.  warmedup with a about 4miles with strides on the adjacent track.  Spent some time up to about 2 miles pulling the first place kid back to me and then really died in the last 1.11.  Its hard to compare this years' races to last years' since my spring race schedule this year was alot different.  In retrospect, 2 marathons, 2 halfs, and ended with the 50 miler within 35 days.  It is about 30 days since the 50 miler, but it hasn't been much of a recovery period.  Throwing in that 100 mile week was premature and probably ill-advised.  I have to say, I have been having fun, though.  At some point this summer, I am still not goign to give up hoping for a non-torturously humid/hot day in which I will run a solid PR for 5k and maybe 10k.

PM: about 40 minutes on bike -12 mi. out and back.  hard effort on the way back.  Kept around 20mph and the heart rate was up.

AM: Brown County State Park - trail running with the group.  moderate effort for the last half.  9.67 miles total in 1:32:33.

AM2: moderate out and back on bike similar to yesterday - harder effort on the way back.  8.18mi. in 23:46.

PM run home from work Seymour to Columbus - started this run at 2pm (exactly).  Every bit of 90 degrees the whole way.  struggled to stay cool after running out out water with 5 miles left.  Thanks to the nice fireman at the fire station that was still 3 miles from the house - the water fountain there was the best drought of wate I have ever experienced.  :)  No watch for this slog, but got in to the house as the clock switch ed over to 5:45.  I figure iwth the pee stop and the water stop, my moving average speed was about 8:15-8:30. 

Call it 19.85 miles - 2:45 total.  Definitely sweat out about 5 pounds.

AM: easy bike in to work.  about 70 degree average during the 4:45am-6:30am ride.  Stopped several times.  The new blinky safety lights were not working too well and the rear actually bouced off the mount once when I hit a hard bump.  The 4-5 mile section of SR 11 that I frequent on these run adn bike trips needs to have a debris cleaning crew come through.  The amount of road kill, tire fragments, and loose rock is ridiculous.  Shocked that I didn't blow a tire.  19.66 miles total - 1:19:22.  Safe to say that the bike ride is a little easier than the run of the route.

PM: easy 7 mi. around the neighborhood after all the crazy rain downpours.  75 degrees around 8 pm, with some still threatening looking skies.  ran pretty slow - about 9 min. pace, and felt pretty sore most of the way.

PM: run to Republic and back down SR 11 home.  3x1mi. @ 10k(?) - I hope this isn't my 10k pace... 6:06/2:30 recvoery, 6:11/2:30 recovery, 6:11.  Feeling strained at this pace right now.  Time to redfine current goals I think.  Got some good volume miles in and the weight is down at least.  Local paper is doing a weekly article/journal on me and some other folks for the Mill Race Marathon in the fall.  Wow - that should be interesting.  I feel like I'm that guy that runs enough and talks about it enough to really annoy non-runners, but I'm not fast enough to really get much thought from actual good runners. :)  

AM before work - 3 miles slow and easy - wonderful sunrise, about 65 degrees

PM - bike ride over to dentist and back - hard effort to get there in time - fairly easy most of the way back home - about 75 minutes total.  

did some planks, abs, linges, andsquats pu's back raise, etc - about 15 minutes worth at home.

pm run - 8 mi. - slowly building with 3x0.5 mi. pickups.  looks like what i think my 5k pace should be is really about mile pace... 1hr total on the run

weight is good - feeling some life returning again.  the morning runs need to continue - they really get (and keep) the motor running

PM1 - 3 slow and very fatigued/low energy miles right after work... no watch. seriously I could barely make it to the door.  A little scary.

AM: CR Series race:  this is the one that is in Tipton Lakes neighborhood about 3.5 miles from the house.  Good morning for running - overcast and about 70 degrees.  Jogged over from the house and ran a bit of the course with some strides to warmup.  About 5 miles of WU, which I liked this time - think I will stick with longer warmups for 5ks from now on.  Anyway, nothing too exciting about the race.  There were a couple high school kids there that did the usual 4:45 pace for about a half a mile and then faded.  Actually had one who I thought looked pretty strong hang with the moderate 5:50 pace for about a mile, but then he actually came to a stop and I never saw him again.  Solo in 1st at 5:50 pace in a 5k is pretty sad :)  The course has a nice little climb in the third mile, so my effort got pretty high on that, but I was pleased to see a time at a bit slower than my time from last year (this year was minus the moster finish kick I had to muster last year to hold off a guy).  5k Race - 18:36 -- Splits: 5:52, 6:01, 5:54 and about 5:40 pace for last bit.  Hoping it translates to a similar 10k performance as last year's around this time.  Finished up and got some water and then went back out for some MP paced stuff - 2mi. at MP - 13:00, jogged a bit and then about another half a mile pickup (about MP) to finish up before the awards were handed out.  CD with a jog back home at about 8:40 pace.  Other than some sore spots on the left leg, I am feeling like I have recovered from Spring and am rounding back in to shape. 

PM: easy bike over to Menard's to pivk up new fuacet head for kitchen sink.  kept really relaxed - 50 minutes for about 12 miles

the little guy was still napping when i got home.  Got to sieze ever one of those opportunities.  Snuck out for an easy 4 mi. jog - about 8:30 pace, after the bike ride.  Very hot outside - 90 degrees and sunny.

Late PM: cutdown run after a day trip to Lexington - about 6 hrs in the car makes me very stiff-legged.  Took about 2 or miles to get going.  Temp. was nice and sunset was purty.  hit the goal MP bythe alst mile and was feeeling good.  Nice to stretch the legs out after a fairly stressful day.  7.05 mi. - about an hour

AM: easy 3.7 mi. around the neighborhood before work - 32:02.

PM: took the bike to work intending to ride back home and back into work in the morning.  I'll reiterate - I enjoy biking when the bike works, and the stupid tires stay inlfated.  I got a little less than half way home and popped the back tire.  So I chained up the bike and ran home in the heat.  Wearing the bike shorts, with extra padding and shorts and the hydration pack made for a very hot and difficult trip home.  Was going well for the first hour - under 8 minutes / not too taxed.  Then, started getting too hot to keep it up.  Had some serious overheating issues.  I had plenty of water.  Had a couple walking segments, even.  14mi. of running in 1:58.  Drained.  Weight was low even after pounding a lot of water and some protein.