Just let me in, BAA!

Thu, May 17, 2012

Thu, 17 May 2012 06:00:00

PM rec. miles:

2.5 mi. w/ dog - 20:47, 3.2 mi. easy - 24:36 -- bad spaghetti tonight - :( - pukey face

Wed, May 16, 2012

Wed, 16 May 2012 06:00:00

7pm run - 7.25 rec. mi. - 57:16

8:30 pm - 1.75 rec. mi. w/ dog - 14:00

Nice and easy today

Tue, May 15, 2012

Tue, 15 May 2012 06:00:00

5:30p run to the track: 6.5 mi. w/ 2x0.5mi. (2:56, 3:00) - It was pretty hot, but my legs also felt dead. Saving up for Geist Half this Saturday. Total time - 56:22

Mowed the lawn and suffered my usually mild allergy attack.

8p neighborhood run: 4 mi. w/ dog - 3 mi. easy, finished up with 05. mi MP (3:20) and 0.5 mi. HMP (3:10). Legs felt a lot better than earlier in the day.

Total time - 31:45

Mon, May 14, 2012

Mon, 14 May 2012 06:00:00

Man, I ate way to much today - Pap johns pizza for dinner and trying to run an hour later wasn't too productive :)

4.2 sluggish miles around the neighborhood

Sun, May 13, 2012

Sun, 13 May 2012 06:00:00

Broken GPS watch = guestimates of splits...

AM runs: 8:30a easy run 6.25 -54:41

9:30a 1mi.WU -8:20, 2.5 MP - 17:20

mother's day with Grandma and mom :)

PM run: 7:45p ~2 mi. WU -17:00, 3.5 mi. tempo - 22:54. This felt like faster than 6:32/mi., but I feel like I accomplished the goal of the workout. (3-4 @ HMP) Looking to break 1:23:00 this weekend in Geist Half, hopefully...

Sat, May 12, 2012

Sat, 12 May 2012 06:00:00

DANCES WITH DIRT - 10K - Trail Race

2x1mi. On grass WU - testing out the traction on the old Brooks Ghost 4 in the mud/grass

First trail race - What a race to pick! This was extremely hard, but fun. There were several "hill" climbs that were not possible to run up - walking pace had me gasping for air and my hamstrings almost locking up! There was portion on a steep decline where I got going too fast and tumbled head over feet and crashed pretty hard on to some rocks - ouch! After I shook that off, the course turned right around and went around some trees and climbed back up that hill on the other side of the trees.

At some point in mile 5, I missed a turn and wound up adding about 0.25 miles to the distance. The last 0.25-0.5 mi. was in the water of a creek - probably knee deep in about 3 spots - this helped to wash the blood off my knees :)

Most of the run was through brush and wooded area that was definitely never anything resembling a beaten path. My legs are shredded from all the briars and thorns that I ran through.

Other than the risk of injury, and total thrashing that your legs and back take climbing steep inclines, I would definitely recommend doing one of these type races for all us flatlanders out there.

Thu, May 10, 2012

Thu, 10 May 2012 06:00:00

PM Track workout:

2 mi. WU w/ strides - 14:34,

800m time trial - 2:21 (lungs - ouch) - its been a while since I attempted anything like this and could tell with the sharp burning lung sensation :) - really felt like I was maxed out after the first 400m in 67 - wow! that shouldn't feel that hard, right? Oh well - I think I'll give this another shot after a considerable amount more of track workouts/shorter speed work.

1.25 mi. rec. - 11:26 - needed every bit of it :).

Was fairly pleased with the consistency of the 800m repeats after this test:

3x800m w/ 400m rec. (2:50, 2:50, 2:50), 2x200s (35, 32) w/ 200m rec.,

1 mi. CD,

2mi. slooow after dinner w/ dog

Wed, May 09, 2012

Wed, 09 May 2012 06:00:00

PM Run: part of Caring Parents 10k course

1.8 w/ dog-14:48, 5.1 - 39:43

Tue, May 08, 2012

Tue, 08 May 2012 06:00:00

AM Run:

6.9 mi. easy, w/ last 0.9 mi. tempo (6:06 pace) - 58:14,

3 PM Track workout:

1 mi. WU - 8:44,

800m - 2:34, 400m rec, 600m - 2:02, 200 m rec., 400m - 1:16, 1000m rec. - 6:00,

600m - 1:58, 200m rec., 400m - 1:15, 400m rec., 200m -0:37, 200m rec., 200m - 0:35, 1200m rec. - 9:01,

800m - 2:53, 800m CD - 4:56,

I actually dug up some of the old high school track workouts that the coach had written on notebook paper for me :)

Enjoying doing the old school track build up workouts again (not quite as fast as they werein when I ran them in high school - uuhhh 13 yrs ago :)

13.8 mi. for the day

Mon, May 07, 2012

Mon, 07 May 2012 06:00:00

PM run after work -- threatening to storm the whole time - my favorite time to run :)

easy 9 - 1:13:51, easy 2.5 w/ dog - 19:55

off work tomorrow!

Sun, May 06, 2012

Sun, 06 May 2012 06:00:00

easy 4mi. - 34:20 -- outside - its hhhhott! No not really - its about 85 and feels hotter right now, though.

Sat, May 05, 2012

Sat, 05 May 2012 06:00:00

I woke up this morning and felt like there was a freaking stress fracture in my left leg. So I jogged about a half a mile in the neighborhood before laving to drive to the race. It felt like it maybe needed to loosen up and it would be fine. Fortunately, it did just need to loosen up and work itself out. Anyway, the race was a good one apart from the weather - a little warm but very humid. Didn't wear my watch for this race because of how my leg was feeling as well as the heat, so no splits. 3 guys take off from the start line not to be seen again until later in the race. Me and a couple of the Crossroads Race Series regulars, Nathan, and several others that I don't recognize are in the chase pack. By mile 4 or 5 it appears as though the pack is down to 3. Then the only climb on the course and I began to fall off of the other 2 (they actually sped up I think :)) So around mile 10 I pass one of the early leaders, mile 11 another early leader is walking as I pass, and mile 12 the guy who was way out in front for the first 7 or 8 miles is noticeably limping as I pass - cramping issues I discover.

I'm surprised as I approach the finish and see that I can get under 1:25 - I feel as though I have been much slower in the last 5k, but it turns out that the guys I was running with until the climb were speeding up. So much for stress fracture :) My leg feels fine. I jog back to the mile 12 water station for a beer! :) (after chugging some water/sports drink) -- great cooldown strategy ;)

Thu, May 03, 2012

Thu, 03 May 2012 06:00:00

PM - Easy 6 mi. - 50:07

Gonna get some early miles in tomorrow morning - off work - and then heading to Churchill Downs for the Oaks!! (The second biggest horse race at the world famous track the day before the Kentucky Derby.) Seymour Half Marathon on Saturday - looks like its going to be in the 60s with a slight chance of rain for the Saturday morning...

Wed, May 02, 2012

Wed, 02 May 2012 06:00:00

PM Pacing workout - 85 degrees:

2.5 mi. WU w/ strides - 20:27, 0.75 - 4:46, 200m rec. - 1:02, 0.5 - 3:03, 200m rec. - 1:05, 0.25 - :79, 1.5 mi. rec. - 13:19, 1 mi. - 6:33, 2 mi. CD - 17:07

Tue, May 01, 2012

Tue, 01 May 2012 06:00:00

Light Track workout today to test the legs:

T-Storms scattered throughout the day - so I barely got this short workout in before the warning sirens went off:

4.75 mi. - 1.5mi WU,1mi. - 5:36, 800 rec, 1200m - 4:24, 400 rec, 800m - 2:53, 400m, sirens and dark clouds rolling in...

Mon, Apr 30, 2012

Mon, 30 Apr 2012 06:00:00

PM run after work: Easy 7 outside - 80 degrees -

6 slow, finished up with 1mi. at MP to beat the rain - 58:30

Legs are feeling almost 100%

Sun, Apr 29, 2012

Sun, 29 Apr 2012 06:00:00

I wanted to ride my bike to Brown County State Park and do some trail running today but:

10.1 mi. bike - 42:27 (halfway to Brown County State Park - got a flat tire). Turned around and rode the rim for a little bit, and then decided it would be wise to not destroy my bike and left it leaned up against a telephone pole beside SR 46.

9.2 mi run home 1:17:31,

Got Tiff and drove back out to pick the bike and then continued on to hike in Brown County Park -- 3.5 mi. hike - 1:15:14

Sat, Apr 28, 2012

Sat, 28 Apr 2012 06:00:00

AM run:

7.9 mi. Easy run (1:03:32) over to 5k race across town,

0.5 mi. WU, Columbus 5k race in 18:48 - fatigued legs from Carmel, I guess... Anyway at the 1.5 mi. mark I slipped on wet pavement and fell and landed on my left knee pretty hard - bruised and skinned.

Felt really taxing on the last mile to run a 6:15 (5:42, 6:03, 6:15, 0:48), any way, good enough for a distant 4th and 1st age group... I need to get this 5k time down to 17:30 in a month (17:48 before marathon on semi fresh legs, so I think a little more speed work, and I'll be close?)

8 mi. easy run (in the pouring cold rain) home (1:02:07). I kept thinking of Forrest Gump for some reason - "big ole fat rain"

Fri, Apr 27, 2012

Fri, 27 Apr 2012 06:00:00

Off - poker tonight at Horseshoe!

Thu, Apr 26, 2012

Thu, 26 Apr 2012 06:00:00

PM outside recovery workout: 1.5 mi, 0.5 mi. 5k pace, 1.2 mi., 5.1 bike - 21:25, 2 mi.

Wed, Apr 25, 2012

Wed, 25 Apr 2012 06:00:00

PM outside run - great weather! I feel summer coming in the air :)

soreness and fatigue still a there but fading...

6 mi. easy - 50 min., 3.4 w/ dog - 30 min.

Tue, Apr 24, 2012

Tue, 24 Apr 2012 06:00:00

New shoes! :)

PM neighborhood loop - easy 8 - 2x4mi. (34:13, 33:44)

Marathon Legs: Soreness = 5 of 10, Fatigue = 6 of 10

Feel much better today after running and eating well again. The last 2 days I've been pigging out and enjoying all the bad food I don't usually eat. :)

Mon, Apr 23, 2012

Mon, 23 Apr 2012 06:00:00

Off run after Carmel Marathon Saturday - legs feel about 6 out of 10 on the soreness scale, 6 out of 10 on the tired scale. Eating whatever I want today :)

8 pm - 30 minutes of easy bootcamp video (light core and light legs)

Sun, Apr 22, 2012

Sun, 22 Apr 2012 06:00:00

Off run after Carmel Marathon yesterday- legs feel about 6 out of 10 on the soreness scale, 8 out of 10 on the tired scale. Easy biking in the evening today - 7.7 mi. on the crappy/clunky 10 speed Nishiki - 34:00

Got new shoes yesterday as a reward for PR and BQing (hopefully good enough to get in this time :) ) - I like the current Blue Ravenna 3's I have so much that I bought another pair (a different color). I'm excited about running in those. :) Tomorrow...

Sat, Apr 21, 2012

Sat, 21 Apr 2012 06:00:00

Perfect conditions for this 7:30 am race in Carmel, IN. Combined with an extremely flat course, the temp was about 45-50 degrees and overcast throughout the whole race. Nathan met me and Tiff at the start line about 15 minutes before to give me my packet, that he had so graciously picked up at the expo the night before. Got a half mile of jog/strides before making my to the spot right in front of the 3:05 pace group - hoping not to ever see them :)

Turned that I didn't :) Started off with goal in mind to run 6:45s as long as I could, in an effort to break 3 hrs for the first time...

This plan worked out gr8. A couple of slow miles at 4 and 5 where Nathan and I and another guy were chatting were made up for with several miles in the 6:30s scattered throughout. In fact, it wasn't until mile 22 that I hit the wall and really started slowing:

6:39, 6:41, 6:51,6:53, 6:55, 6:46, 6:37, 6:39, 6:45, 6:40, 6:45, 6:35, 6:40, 6:45, 6:30, 6:41, 6:39, 6:39, 6:35, 6:33, 6:35, 6:49, 6:51, 7:10, 7:14, 7:12, 2:00

Nathan did great,also. He broke his PR by about 9 minutes. :)

PR by about 11:51 and broke that 3 hr mark -- 2:57:39! Extremely pleased with this result. Hopefully this time is good enough to get in to Boston 2013?!? ;)

Fri, Apr 20, 2012

Fri, 20 Apr 2012 06:00:00

Easy 2 mi. w/ strides - Carmel Marathon tomorrow!

Thu, Apr 19, 2012

Thu, 19 Apr 2012 06:00:00

PM - easy 2.5

Wed, Apr 18, 2012

Wed, 18 Apr 2012 06:00:00

7 mi. easy - 4 w/ dog and 3 later in the evening

Tue, Apr 17, 2012

Tue, 17 Apr 2012 06:00:00

Pacing - 1 mi. WU, 2mi. MP, 0.5 rec, 2mi. MP, 1mi. rec, 1mi. MP

These felt a little stressful mentally - I kept looking at my watch... Rode the bike after eating to calm down.

I'm just tense about this weekend, I think. I anticipate a start similar to what Jake's description of Boston was like (not quite that fast ofcourse :) ). Everybody will be running like idiots :) My focus will be to not be one of those idiots :)