Wednesday, December 31, 2008

New Years Eve

Again, a very ho-hum week... Really, everything is going as good as expected. I'm inching closer and closer to a what could be a better than average Boston. The weather has cooperated somewhat here. At least there's not any significant snow to deal with...yet! I know it's coming though... I'll deal with that obstacle when I have to. The weight is still around where I can deal with it at this time of the year.. anywhere between 135 and 138 on any given day.. the closer to race time, I'm sure I can get it down to around 129 - 131 which is where I would like to race at. Right now, I'm dealing with moon pies, donut holes and lofthouse cookies...

My AeT test last Friday was kind of up and down as I had to deal with some very strong wind that day. A stiff headwind on the back stretch of the track and a tailwind on the front made it hard to stabilize the HR between 155 and 160 so my mile repeats where anywhere between 6:52 and 7:02 for the 5 miles of the test.

Looking forward to the next one in 4 weeks to see how much improvment I can make... ciao for now!

Monday, December 22, 2008

Relativley Ho-Hum week... Aside from the ice-storm we got last Friday that knocked out the power to a third of the city (100,000+) Luckily, I was able to dodge that bullit, but still have a big mess of branches and tree limbs that will need to be cleaned up once this all melts off..

12/17/08- 8 miles, progression

12/18/08 - 6 miles

12/19/08 - 6 miles, hill strides

This week is a rest/rest week so almost all easy runs this week and then testing on Friday...

Tuesday, December 16, 2008

12/12/08 - 7 miles, progression last 2

12/13/08 - 5 miles easy, MHR 145

12/14/08 - 16 miles.. I found motivation to run outside in my good bud Jon.. There were suppose to be few of us meeting at the local HS Sunday afternoon, but none showed up except Jon.. Although he only planned on running 12, it's still better than going it alone sometimes, especially on cold windy mornings. The route I choose to run is very hilly, so I expected sore legs and calves on Monday, but the legs felt great yesterday... progress... The last 3 miles of the run were done on the HS track just because I didn't map the route out right.. anywho.. the run was suppose to be a progression of sorts.. the first 9 at 135-150 and the last 7 at 145-160.. My slowest mile during the last 7 was mile 15 @ 7:24... and that was done on the track. With 17+ weeks to go, I'm really feeling good about how things are going... I'm still a little reluctant to come right out and say what my goal time is in fears I might jinx myself.. Give me another month and I'll feel a bit more confident about it...

12/15/08 - rest day

12/16/08 - 7 miles, moderate fartlek, 4 miles easy 135-145, then 6 x 30" hard effort, warm down to 7 miles...

Thursday, December 11, 2008

What a resemblance..

Can you see it..??
12/8/08 - rest day

12/9/08 - 8 miles fartlek, started feeling cruddy toward the end of the work day.. Ended up puking twice between after I ate lunch at Wendy's and before I left work at 4:00.. Crawled in bed when I got home and the only time I got up was to use the bathroom, and without getting too graphic, I had fluids coming out the north and south pole. I took the day off from work (and running) yesterday and tried to recover. I tend to think I got food poisoning from my lunch at Wendy's but who's to say really. I feel almost 100% today.

12/11/08 - 5 miles, MHR 140, felt very good!

Monday, December 8, 2008

12/5/08 - 6 miles, (no double today)

12/6/08 - Ran the JP 10k today.. My hopes of running a fast time were seriously dashed when I woke up and it was snowing, and snowing, and snowing... It didn't let up until an hour after the race was done, and the race was at 2:00pm. The course was terrible, about 2 inches covered the race course which made for terrible footing and a couple of treacherous downhills. Well, the race started off without a hitch, I found myself in 2nd place o'all at the 1 mile mark in 5:58, and that's just where I finished, 2nd place overall in 39:30. Only two of us finished under 40:00. The guy who won, Jeff Nidlinger, is a sub 34:00 runner in a bad day. In fact, just 5 weeks ago he ran 33:50 on a dry day, and a very technical course. The time he won in today was 35:39, almost two minutes slower. The guys that finished behind me in 3rd and fourth usualy beat me. So given the conditions, I think I could have easily broke 38:00 if it wasn't for the snow. Overall, I was happy with the effort.

12/7/08 - 16 miles.. Great weather today. Felt good throughout. Started getting a blister around the last couple of miles I think because of the wet shoes.

Thursday, December 4, 2008

Nothing of real significance to report today..

12/1/08 - Rest Day

12/2/08 - 9 miles consisting of a 2 mile warm-up, then 1 mile as 6 x 30" 5k effort strides on 1' RI to get HR back to ~145, then 6 miles @ 145-155..

12/3/08 - 8 miles easy, HR 140-150

Today will be an easy 4 miles and tomorrow I'll double, total of 10 miles (all easy stuff) I'm basically building volume right now. Looking forward to seeing how fatdad and Beth will do in Vegas this weekend... One thing I'm NOT looking forward to is running my long run this Sunday. There were several times last year I remember running 15+ miles, sometimes in 3-4 inches of snow and sometimes it never got warmer than 10 degrees. This Sunday it's supposed to be pretty cold with a low of 11 and a high of 27.. My Sunday runs are done after church (noonish..) so it's going to be more than likely on the upper end of the temperature range, still.. I need to try and find motivation to take it outside instead of slogging for 2+ hour's on the treadmill inside.

Monday, December 1, 2008

My tempo run on Saturday went great.. 3 mile warm-up with some 30" strides at the end, then 4 miles at a pace slightly easier than 10k effort, HR ~160-165, then a 1 mile cool down.. tempo pace ranged from 6:25 to 6:36 on a slightly rolling course.

Sundays run got moved indoors as we got around 2-3 inches of slushy, wet snow. Running indoors on the gerbil wheel any longer than an hour is awfull! Sooooo.. it was a long dredge on the mill for 12 miles. Having my two youngest run around in circles in the basement because they wanted to get a run in, just like dad, kept it humorous and motivating for awhile. Watching the Colts barely squeek out a win over the Browns kept me occupied for the rest of the time.

Since I got the ok from coach to squeeze in a few races between now and Boston, I have one of those races coming up this Saturday. My only goal is to improve on my 38:45 10k performance from back on the 26th of October. If I had to guess a time I could run right now, I'd say 38:15 +/-30" depending on the weather. There is virtualy no turns on this course. It's 3 x 2 mile circular loops around a local golf course. Looking forward to it...