Friday, November 28, 2008

This has been a rest/test week for me.. easy runs this week in prep for a AeT test this morning.. Test went better than I could hope for. After an easy ~20:00 warm up, I ran 4 miles w/HR 155-160...these felt very easy!

Mile 1- 6:56 (HR 157)
Mile 2- 7:01 (HR 158)
Mile 3- 6:59 (HR 158)
Mile 4- 6:56 (HR 159)

I have a tempo run tomorrow and longish run on Sunday.. All is going well and I'm feeling great!

Monday, November 24, 2008

11/21/08 - 5 miles easy HR 140-150

11/22/08 - am) 3-1/2 miles easy
pm)6 miles easy

Toward the evening I started feeling cruddy.. Sunday morning after church I was supposed to run 15, but a full blown head cold put the kybosh on that venture. I took some med's and ended up venturing between the bedroom watching the Jets beat the Titans and the living room to watch Wall*E with my kids (for the 20th time).. But seriously, Wall*E should have some credit as being one of the best romantic comedies of the year, but it’s also the best drama, best animated and best film. Saving the world became secondary to the power of holding hands. There is an amazing amount of life and humanity throughout and a quality message to boot, and would expect just that from a Pixar movie.

Feeling much better this morning..I got up very early and ran 9 miles this morning just to assess the system.. Aside from not feeling 100%, I think the run went ok and feeling much after than before... This is a rest/test week for me.. so short easy runs this week. AeT test on Friday with a Tempo on Saturday and a longish run on Sunday... 21 weeks to go!

Thursday, November 20, 2008

Fartlek run today, freezing cold and snowing outside (I know, I know.. I'm a wimp!) so I took it inside with the gym gerbils: 5 mile warm-up (HR 140-150) then 8 x 40" hard (out of comfort zone[11mph or 5:28/m]) although these were supposed to be very hard efforts, they came surprisingly much easier today than last weeks 8 x 30" efforts... some adapting going on maybe..??.. then a warm-down to 8 miles.
So I was doing a little blog surfing and came across this little widget...
LogoThere is
person with my name in the U.S.A.

How many have your name?

If this is accurate, and I have no reason to believe it isn't, then I'm the only one on earth with my name. I am unique... I am an original. No one is like me. So it got me thinking that I am alone in a way. But this loneliness isn't bad, it's beneficial. This lonliness causes pain only if I allow it to, because I am amongst lonely people. We are all unique. Different in many ways. We are all loners. But this seclusion should be celebrated, not shunned. We long to be our own person, so we look to someone else. We copy someone else to be unique? No! We need to copy Christ, and then our true person shines. Uniqueness and individuality come from your Creator. Uniqueness has purpose... "Normal" is a relative term. What is normal? We're all so different, how can normal even be defined? Conformity is a disease, destroying this generation... No one thinks for themselves. I am different from you and like it! It used to scare me... I wanted to be like you. I wanted to be you. But realize, I am not you. You cannot be me. I am who I am for a purpose. I don't need to fit in with everyone... God created someone else who is perfect for reaching the people I cannot. I am content in my individuality. I wish society would grasp the potential beauty of differences. Minorities. We're brainwashed, thinking we're "our own person" when you look like the same person standing next to you. Look up, ask your Father who you're supposed to be... Be content. Peace will cover your uncertainty! The peace that passes understanding will entrap you when you become who you're supposed to be...
I just came across this blog about the Japanese elite distance running scene.. What an incredibly deep field for this 1/2 marathon race... You have to run sub 1:10 just to crack the top 400!Everyone not wearing hat will finish under 70 minutes... great caption! WOW!

Wednesday, November 19, 2008

11/17/08 - rest day.. AHHHHH.. feels good!

11/18/08 - 7 miles, easy run MHR 150

11/19/08 - 8 miles, Progression run, 3 miles warm-up then 4 miles at "moderate effort" then last mile at goal marathon pace... This one hurt a bit, saw my HR get up to 177 toward the end. I haven't seen it that high even in the last mile of a 5k... I felt the bile creeping up at the end of this one... glad it was only 1 mile! 2'-3' minute walking cool down. Coach says I should read too much into this as my fitness will be 10 times better by race day! I'm still 21+ weeks out so I'm totally on board with this!

During my last e-mail correspondence with Tim, I asked about throwing some racing into the mix between now and Boston, and got to ok to throw in a race or three.. "Race on" was his response... I've got three races in mind I'd like to do. December 6th (in two weeks) there is a local 10k I think I'll do. This 10k holds a special place with me as it's the first race in which I won outright back in 96'. In the process, beating a couple of legends in this area by the names of Mike Fruechy,(now mens XC coach at IPFW) and Chuck Schlemmer,(now womens XC coach at West Noble HS, 2 weeks after this race, Chuck ran the Rocket City Marathon in Huntsville Alabama in 2:34)... February 14th there is a 5k and on March 21st a 20k which is practicaly in my backyard.

Tuesday, November 18, 2008

Last Friday, a guy from Omaha, Nebraska, named Eric Hahn set a new record for having the world's tallest mohawk. Eric's mohawk was measured at 27 inches tall, or two feet, three inches tall . . . which is three inches taller than the old world record.

I'll give him a "B" for effort... But the champion is definitely Chuckie V.. You have to add style points in there plus there's a coolness factor as well..

Monday, November 17, 2008

11/15/08 - 3 miles.. taking my urologists' advise, I took off 24 hours after the surgery, but was able to get in a short 3 miler at the end of the day on Saturday just to see how I felt.. and... it felt great!

11/16/08 - 14 miles, 7 miles straight into a fierce, cold headwind, 7 miles back with a nice tailwind.. very easy pace. No HR monitor today.. I think I avg'd around 8:08/m.. feeling great today.

Saturday, November 15, 2008

For those of you who didn't know.. I had some minor outpatient surgery done on my bladder yesterday. Everything went great, I was out cold for the whole thing. Feeling great today, no side effects from the anesthesia. I have some medication to take for the mild burning sensation I get while urinating, but otherwise... I'm back to where I was.. I may even run this evening if I can get motivation to get out in the cold windy rainy/snowy mix that's coming down right now. Below is a scan of some pic's my Urologist took of the inside of my bladder. The left side pic's are the before and the right side, after. Along with the orginal lesion he was originaly going to take out(bottom left), he also removed some more tissue he thought questionable(upper left).

Wednesday, November 12, 2008

11/10/08 - rest day

11/11/08 - 8 miles HR 140-150, Fartlek: 5 mile warm-up then 8 x 30" hard effort w/1' RI ran at pace comfortable enough to recover and finish the set.

11/12/08 - 5 miles MHR 150

All is going well.. Feeling good, weight is hovering steady at 136-138 on any given day. I'm certain if I were more meticulous with my eating habits, I'd get down to 130-133 pretty quick. ..............................Adidas adiZero Mana.............................
I've been choosing to do the majority of my runs in my flats for whatever reason. In the past I've always trained in regular training shoes and raced in flats. After a hard 5 or 10k in flats, I would almost always be a bit sore in the calves the following day. Maybe by training more in my flats, this little problem will go away, and at the same time, strengthen my calves thus staving off some calf related injury. My longer runs (10+) are done with my regular training shoes with more cusioning, but as I start to build up strength in my calves and build volume and adapt, I may switch to my flats exclusively.

Monday, November 10, 2008

11/6/08 - rest day

11/7/08 -

a.m.)4 miles easy, MHR 150

p.m.)5 miles easy, MHR 150

11/8/08 - 8 miles, HR 140-150, last 20:00 5 x 20" 5k pick-ups, legs felt VERY heavy today, no turnover.

11/9/08 - 11.3 miles, 1st half HR 135-145, last half 145-155.. Weather was awful to start the run, but finished in decent conditions. This run felt great! Ten times better than yesterday... Tried to pick a route to take advantage of the majority of the hills around here.

Wednesday, November 5, 2008

11/3/08 - rest day

11/4/08 - Fartlek: 12 x 1:00 @ 6:30/m w/2:00 RI @ 7:30/m.. No HRM today, run by pace only..

11/5/08 - Progression run, miles 5 and 6, 6:45/AHR 157 and 6:57/AHR 158..

Feeling good right now... another rest day scheduled tomorrow. My weight is down to 135 as of this morning,(down from 139 4 weeks ago) I'm kind of surprised that it is down considering I don't really pay too strict attention to what I eat.. (and I should!!)

Monday, November 3, 2008

Good weekend..

8.4 miles on Saturday and 7 miles yesterday.. I was going to run 13 but was only able to get in 7 with the time I had. Still, both runs felt great, all done at max HR of 150. Sunday's run felt almost effortless, I definitely felt fast and light on my feet, but made myself slow down to keep HR under 150.

Today starts by Boston training.. and it's a rest day! Looking forward to working with Tim these next 24 weeks... BRING IT ON!!!