Wednesday, December 23, 2009

Merry Christmas...

I don't want to come off sounding like scrooge but is it just me or is anyone else fed up with the insanity that seems to grip the nation from November until early January? Houses with more lights on them then a Las Vegas casino, D list stars on TV touting the latest food, gadget or Christmas must haves. Parents are hassled into spending huge sums of money on presents for their kids that usually only last a week at most until a third are are broke, a third will never be used again, and a third will be used to beat there siblings into submission... It all seems very far removed from the idea of celebrating the birth of Jesus Christ.
I’m not a getting on my high horse here and I’m not an overly religious person, but it seems like the whole thing has been stolen, repackaged and sold back to us as a festival of eating, dinking and spending too much. Aren’t we forgetting the original Christmas message?
I work with a Muslim and he say's he decorates the house with a tree and tinsel and buys presents for their kids at Christmas just so they are not left out. It is no longer a religious festival; it is an orgy of consumerism and over indulgence.
I’m not against having a good time and enjoying the festive season but Christmas to me has become an ugly selfish time of year. We are bombarded with advertising to spend, spend, and spend some more. Look around at the money that gets spent each year on presents and decorations and food. The retail economy relies on Christmas each year and when you have spent your fill and they have made a tidy profit, they try to sell you whatever is left slightly cheaper in the January sales.
We are forever harping on about falling standards in Children’s behavior and attitudes, but is it any wonder when the celebration of the birth of Jesus Christ our lord has been turned into this obscene corporate, celebrity endorsed spend fest - I shall from this day forward refer to it as “Cashmas”. Well, not really but you get my point...

Personally I think that the whole commercial thing has gone way too far. Christmas used to be a time spent with family and friends. We’d of course exchange a few gifts but we would have put some thought into it and it was about giving someone something that you thought they would appreciate. These days Christmas is nothing more than a massive shopping exercise where stressed out shoppers tear up and down the high street laden with carrier bags full of pre-packaged and impersonal gift sets. The shelves of the high street retailers are packed with boxes of identical bath sets and useless overpriced gadgets.
It’s a kind of weird two-sided feeding frenzy with the high street shops on one side keen to unload all this junk and make as much profit as possible. On the other side we have hoards of manic shoppers eager to spend whatever is left in their bank account or credit card.

Just a thought…

Why not for a change instead of splashing out at Wal-Mart and Target and the like; go into your local Salvation Army branch or Help the Aged charity shops and pick up a few gifts there instead? Spread the word to your friends and make this year a charitable Christmas! Instead of lining the pockets of some fat cat or inflating the share prices of some big brand name you will be spreading a bit of Christmas cheer to someone who really needs it. After all, that is what this is about isn’t it? That's why I can say Merry Christmas instead of Happy Holidays...

To all my blogging friends out there, have a very MERRY CHRISTMAS!!

Tuesday, December 15, 2009

There's not much to blog about these days. I'm sure you don't want to hear me whine about how cold or windy or rainy or snowy it is. There are many more places that are three times as bad so I'm not going to complain one bit about getting my lazy arse out the door to run. Speaking of running, all is going well and I actually feel like I have a bit of a spring in my step even though I haven't done any speedwork for awhile now. 7:10 miles are feeling quite easy nowadays at around a HR of 145-149 although most of my runs are done quite slower than that, normally around 7:20-7:40.

A shout out to my good bud Mike Henry who had a top 13 finish at the Tecumseh Trail Marathon. He could have easily ran a 3:0X something on a road course.

This weekend is the H.U.F.F. 50k trail race. One of these years I may do the whole 50k (It's really closer to 32.2 miles verified several times over, the first loop is 10.6 then 2 x 10.8) but for now I'm just a fan and/or spectator and/or 1 loop fun runner. I'm a total wimp when it comes to trail running especially when the weather is crappy. I can run trails when the ground is packed and groomed no problem, but my glass ankles don't like running on unpredictable terrain. I have run this course many, many, many times and have a PB for the 10.6 mile loop of 1:06, of course that was back when I was actually running fast. One of these years I need to convince Lucho to come out here to obliterate the course record (Mark Godale - 3:26). The course is practically flat compared to what he runs on every day. We've had a few "superstars" show up, Brandon Sybrowsky, Courtney Campbell, Mark Godale just to name a few... I didn't recognize any "big" names on the confirmed entrants list so I couldn't even make a guess on the top 5.

Wednesday, December 9, 2009

Another solid week of easy running. I was still able to get outside and run 4 days out of the 7 but the temps are dropping and the weather is getting nasty,(suck it up princess!!) I'm still undecided on which marathon to run this spring/summer. These aren't "major" marathons and more than likely won't sell out anytime soon so I have some time to make that decision. I think I'm going to rule out Cleveland just because the other two are much more convenient as far as logistics go. So either 5/2 at Cincinnati... ...which could screw up my chances at running fast at the Indy Mini the following weekend, or 6/5 at Sunburst in South Bend...
...which is the last place I ran a sub 3 marathon back in 2001, and also gives me an extra 4 weeks to train (which may or may not be a good thing.) As of today, I have ~19 weeks to Cincinnati and 24 to Sunburst.

Wednesday, December 2, 2009

I figure it's about time for an update. Running is going fantastic... All efforts are easy at best, keeping HR on the low side(125 - 145), way below MAF. There were a couple of time over the last week were I threw in some strides just to let the legs feel fast, if only for 10-20 seconds. Even though the weather is getting much colder, I've still only been on the t'mill one time so far. The plan through the winter is to gradually build my base from 50 miles per week to 75-80 by the middle of February then begin marathon specific training for a late May or Early June race. I'll need to sit down here soon and jot down some running goals for the upcoming year to keep the fire going. This year I wasn't very successful in any of my goals coming to fruition. The one highlight of the year would be my overall win running a 17:36 5k on a slightly long course. As always, I'll most likely run the Fanny Freezer 5k in February as the first race of the new year. Tenatively, the rest of the year will be as follows:

Nutra Run 20k - Mid March
Indy Mini Half Marathon - May 8th

Marathon In here somewhere...

Firecracker 4m - July 3rd
Runners On Parade 5k - July 10th
Harlan Days 10k - August 7th
Parlor City Trot 10m - September 4th
Fort-4-Fitness Half Marathon - September 25th

I'd also like to jump in a race or two that I've never done to mix it up a bit.

Tuesday, November 24, 2009

In light of all thats happened in regards to my running over the last couple of months, all is going well in my little corner of the world. Resumed training is going great, no aches or pains or twinges... I'm going to start looking for a marathon sometime late spring or early summer to focus on. I have three that I have my eye on right now, Flying Pig in Cincinati on 5/2/10, Cleveland on 5/16/10 or Sunburst in South Bend in early June, probably 6/6/10 but the date hasn't been announced yet. Any one of these races gives me plenty of time to prepare for an assualt on that elusive PR I've been trying to get at. One of these times everything will go off as planned and I'll get it, but until that day I'll just keep plugging away. My 3:29 two weeks ago gets me into Boston, but I'd like to move up in the corrals to get seeded closer to the front. My 3:08 that qualified me for the 2009 race had me in the 5th corral while the two guys I trained with, who ran 2:54 and 2:55 to quailfy, got them in the 1st corral.

It truly was a sad day today as I had to cancel my Hotel reservations I made in anticipation of going back to Boston to run again.

Congrats to Tim for winning the Dizzy Fifties 50m race in Huntsville last weekend. The guy's a beast and I don't see anything stopping him from bringing his strong work ethic into Leadville and putting the hurt on everyone there.

Friday, November 20, 2009

About 10 yards from the finish line...

Right after crossing the finish line.. I'm whooped!

Another post race finish line photo op.. That's the best fake smile I could do...

Enjoying a little post race apple...

Sunday, November 15, 2009

Going into the marathon yesterday, I had much more anxiety than I had the week before. Monumental was suppose to be my ticket back to Boston, and I went into that race with some pretty good confidence. That all went away around mile 21 and by mile 24 I was toast.

Back to yesterday...

This was a first year marathon and I know the race director pretty well, he spared no expense to make this a top notch race. The start line of the marathon is almost exactly 15 miles from my front door. This was a chip timed, certified course and was a Boston qualifying marathon. Race entries topped 400 and was twice as much as what he thought he would get.

The course is one that I wasn't familiar with as I've never run in this area. The course profile showed some rolling hills, but those profiles can sometimes be deceiving (as this one was). The race started off without a hitch, miles for the first 13 were between 7:45 and 7:55 with a :45 pee stop in there around mile 9. I went through the half in 1:43. That doesn't give me much time to slack this second half, I thought. All was good up until mile 21 when those rollers turned into some rather large hills, but at least I wasn't dying this time. The legs held up through the hills and by mile 25 I knew I was going to make it as long as I didn't stop (which I kept reminding myself). I dry heaved a couple of times around mile 25.5 but nothing came up. Making that last turn toward the finish I looked at the watch and knew I had it. My second half split was 1:46 so all in all it was a pretty even paced race. Official finish time of 3:29:40 with 80 seconds to spare. After I got home, I immediately got on the Boston website to register only to find out that the race filled up and closed the day before! At least this qualifies me for the 2011 Boston and gives me that much more time to prepare. I am thinking about running something in the spring to get a time that I know I'm more capable of running. Right now I'm just going to start working on base again... a little R & R will do me good...

Saturday, November 14, 2009

It was a struggle, but I made it. 3:29:40... Went to the Boston site to sign up and found out if filled and closed out yesterday!! UGH! Race report later today or tomorrow.

Wednesday, November 4, 2009

11/2/09 - 0 miles

11/3/09 - 6 miles easy w/5 x 10s pick-ups for the first time in a Loooong time.. didn't over extend on these, they were controlled and relaxed.

11/4/09 - 5 miles easy, feeling very good.

Monday, November 2, 2009

10/31/09 - 16 miles, felt very good. Slowest mile was 7:35, AHR 151. An additional 2-3 miles of walking with the kids as they trick-or-treated...

11/1/09 - 4 mile run, active recovery... everything is good.

Friday, October 30, 2009

10/26/09 - 5 miles

10/27/09 - 6 miles

10/28/09 - 6 miles

10/29/09 - 5 miles

I'm gaining more and more confidence each day. The HR continues to eek down beat by beat. The only thing I'll be lacking come race day will be endurance. Those three weeks of no running really set me back a step or two. Flash forward to today where running 7:20 - 7:30 feels effortless. Race day strategy will be to go out very easy, 7:45 - 8:00 for 13, then negitive split the second half. Keeping my pace under control for those first 13 will paramount to acheiving the final outcome. I have a tendency, especially in marathons, that if I'm feeling good to let the pace creep down. I don't believe I can do that here and get away with it this time. I have to constantly remind myself while running that I'm not trying to PR here but to just get into the show. I may even try to hop in the group with the marathon pacers that are running 3:20 - 3:30 and feed off them. Tomorrow I'm going to run something around 16 and hopefully it will feel good. I will taper just a bit next week but really I have nothing to taper from so I'll be just treating next week as a regular training week only dialing it down a notch. I know it's to early to predict, but weather in Indy for 11/7/09 is calling out sunny and a high of 63... I'll take that in a heartbeat!

Sunday, October 25, 2009

pm)14 miles..

Nice run today, 14 miles in 1:38 and change.. Nothing blazing but still... GAME ON!! As long as I play it smart for the next couple of weeks, I think I can still squeak in a qualifying time.

Thursday, October 22, 2009

All is going well this week.

10/19/09 - 5 miles

10/20/09 - 5 miles

10/21/09 - 7 miles

10/22/09 - 10 miles

No calf incidents, feeling pretty good despite no "real" running for three weeks. All running has been between 7:15 and 7:35/m average. HR has been higher than normal, but like I said, that is expected. It has been dropping each time I go out. Still have high hopes of getting this marathon in and qualifying.

Monday, October 19, 2009

After a two week self mandatory layoff... I was able to run 3 miles on Saturday without incident. Still playing it a bit safe, I took yesterday off. I plan on running something around 5 miles today. Saturday's run was surprisingly quick (7:25/m avg, AHR 149) HR was a bit high but I wasn't surprised at all about that. The weather is nice and cool and crisp. Perfect running weather... I still have hopes of running Monumental in 3 weeks.. It won't be the time I was hoping for, but right now I'm just looking at running something around 3:30 to get into the show. I'll save the PR for Boston.

Sunday, October 4, 2009

Well my season is pretty much over for awhile.. After taking a full week off of running to give my calf a break, I went out for a short run yesterday and could feel the calf going about 3/4 of a mile into the run. I plan on taking an extended break from running now for at least 4 weeks. Will probably hop on the Giant TCR Zero and put in some time in on the road. This injury is so frustrating... Every time I get to a comfortable level, something like this happens. Maybe I should just stick to short distance races, it seems like the longer runs eventually becomes my downfall. ciao...

Monday, September 28, 2009

Ok...so I haven't posted for awhile. After my long run last weekend, I posted that my calf started feeling achy and a bit sore that evening. Rather than risk injury, I took the next day off. Tuesday I went out for a short run and the calf was still sore and not feeling "right". I still managed to run 3 miles. Tuesday still sore and not feeling right.. in fact the rest of the week, the calf wasn't quite right and every time I would run, I felt like the calf could go at any time. I bailed on my half marathon last Saturday and haven't run since. I think I'm going to give it a week before I give it another shot. I'm super fit and don't want to jeopardize an injury this close to the marathon. At this point I'm not going to speculate on what I can run come race time... I'll just have to play it by ear right now.. the main goal is to get into Boston.

Sunday, September 20, 2009

am) 22.5 miles in 2:31 and change. Another awesome run this morning. The original plan was just to go 20, but I felt great from the start so I ended up with 22.5 when all was said and done. The first 5 miles I kept my HR under 145, very easy.... Miles 6 through the finish I took the HR to 155 - 160 or my marathon pace. Each mile felt easier than the next, I hit 20 miles and just wanted to keep going so I did an extra couple of loops around a park that's close to my house. This marathon can't get here quick enough...

On a side note as I sit here typing, my right calf is a little sore. I'm not going read too much into it, but will be extra cautious this week.

Friday, September 18, 2009

9/16/09 - am)7 miles easy

9/17/09 - am)7 miles as; 2m easy then 5m @ HR 155-160 or AeT...average pace was around 6:33 and AHR 157. I wanted to get up early before work and run something around 12 but sleep sounded real good at that time.

Motivation is really high right now. I think sporadically racing like I've been doing has been keeping the training fresh and moving along from week to week. My long weekend runs have been for the most part solo this time around which I believe have been more productive. When you run with a group, you tend to get sucked into their pace, or it ends up being a testosterone festival and by the end of the run you're totally spent or on the verge of a bonk. Running by myself, I'm able to control the pace I want to run and to dictate when I want to speed up or slow down. My last two 20 mile runs have been the best runs I've had in years, and some of the fastest, even though I started off with a very conservative pace. I finished these runs both fast and strong and with energy to spare, something I'll need to do come race time in 7 weeks.

It's unfortunate that I got sick before Boston and wasn't able to run to my potential that day. I'm doing all the same things I did then, that I did in my build for that marathon so I have the same expectations for Monumental that I had for Boston. I'm still very much guided by all the training practices and principles that Tim has instilled in me since I first started reading his blog over two years ago and then contacted him about coaching me a little over a year ago. He has been a great resource of information as well as an inspiration. I'll have no problem contacting him again for coaching services sometime after the first of the year for my attempt at Boston again. The closer I get to race time, the more and more confidence I have and the more I think I should try and run something closer to my PR (2:53). On the one hand, I think I should just run something around 3:00 - 3:07 to get safely into the show, but on the other hand based on my recent 10m race time, I should be able to run something around 2:51. I might have a better idea what I'm capable after the half marathon I'm racing in a little over a week. If I go sub 1:20 then a 2:51 is a definite possibility... enough blabbering....

Tuesday, September 15, 2009

9/14/09 - am)7 miles easy

9/15/09 - am)7 miles, 2m easy, then 5m at 155-160, walking cool down. These felt very easy and relaxed.

Sunday, September 13, 2009

pm) 11 miles, easy.. HR was pretty low considering the race yesterday. Felt pretty good today.. two weeks until my next goal race. I feel pretty confident right now of getting something close to 1:20 +/- a minute. The objective going in will try to break 1:20 but it all will depend on several factors obviously. The only thing I can do will go into it prepared the best I can and let the cards fall where they may... looking forward to it!

Saturday, September 12, 2009

I managed to turn block the clock one more time this morning.. I raced a local 5k that one of my running buds race directed. I signed up for this race almost 5 months ago when he told me about it. Last Thursday he had to change the course from a single loop course to a three loop course because it was found out that the neighborhood that we were originally going to go through had it's annual association garage sales going on this morning, so in the interest of safety, he made the course a 3 x 1 loopper to stay away from the crazies... When I showed up to pick up my packet, I didn't really see any of the normal speedsters, except one guy who beat me by a few seconds back during my ROP 5k in July... I was thinking he was the one to keep an eye on. The race started off great, I bolted from the start and wanted to put in something around 5:30 for the first mile. After a half a mile I was leading by about 5 seconds, 1st mile in 5:26, still leading by ~10 seconds. 2nd mile in 5:37 still up by the same time. With about a half mile to go, I could see 2nd place was falling off so I just tried to maintain, 3rd mile in 5:46... finish in 17:36. My GPS had the course at 3.14 (that's an extra 10-12 seconds..) so I couldn't be more happier!! Plus I got the win! Something that hasn't happened since I ran a 16:26 back in the summer of 2003. Who says age has anything to do with anything....YAH!

Thursday, September 10, 2009

Turning Back the Clock....

I was sitting here at work this morning wondering what kind of a workout I wanted to do today and couldn't think of anything except the same old thing I have been doing and wanted to do something different... As I was driving over to the track, I thought I would do something I haven't done in a Loonnnnggg time.. Run a mile for time... So, after some easy stretching and an easy 400 warm-up, I hit it.. 1:11, 1:15, 1:15, 1:18... for a 4:59.7 mile... then I proceeded to empty to contents of my stomach of this mornings breakfast of a 6-pack of mini Dolly Madison chocolate donuts and 2 cups of coffee... After catching my breath, and reviewing my splits where during the last 1/4 I proceeded to hit a MHR of 181!! I can't remember if I've ever been that high... ever...!! I headed out and ran another 6 easy w/some pick-ups toward the end... As long as I feel up to it, I may get in some more tonight depending on how many honey-do's I have when I get home...

pm)5 miles easy... no puking...

Wednesday, September 9, 2009

The week has been going great... Easy 7 on Sunday, Easy 7 w/pick-ups on Monday, Tuesday was 2m warm-up then 4m @ 155-160, 6:35/m avg and 1m warm-down. Today was another easy 7.... all is going good. Will probably do something harder tomorrow, or not... as you can tell I'm not trying to overthink things. Friday will be something easy in prep for a 5k this Saturday... I think I can get close to a 17:30 if all goes well. Really, as long as I can improve on the 17:52 I ran back on August 8th, I'll be a happy camper.

Saturday, September 5, 2009

Parlor City Trot 10M

It wasn't what I hoped for, but it's right where I thought I would be. My Garmin had me at 1:00:56 at the 10 mile mark, but official results will probably have me around 1:01:08. My GPS had the course at 10.03. Don't really care about 12 seconds.... Now if I was 1:00:12 then maybe I would... Race went pretty good, I started out just a tad fast, but settled in and had a pretty even paced race from mile 3 on. The half marathoners and 10 milers started together so I had no idea who was running what, just past the 5 mile mark was the turnaround for the 10 milers and I found myself in the overall lead.. which only lasted for about a mile. The eventual winner passed me around mile 6 and proceeded to pick up the pace and I lost touch with him and that's how we finished... 1 and 2... He got be by ~40 seconds. Using the McMillan pace calculator, this effort puts me around a 2:50 marathon which I would be more that estatic with, but I think I will going for a more conservative number. 1 mile warm up and 1 mile warm down for 12 today.. Depending on how I feel, I may go around 13-15 tomorrow...

Friday, September 4, 2009

09/03/09 - am)6 miles, easy w/6 x 20s pick-ups @ 5k pace... these felt great.

09/04/09 - am)4 miles VERY easy, resting it up for tomorrow morning!

Race report tomorrow...

Wednesday, September 2, 2009

am) 7 miles, very easy today. Felt incredibly light on my feet... turnover was great, barely broke a sweat. AHR 139, MHR 145.

Tuesday, September 1, 2009

am)7 miles, 1m warm-up then 5 miles @ ~10k effort, 30:20 (6:04/m avg), these felt strong, controlled and just on the edge of wanting to slow down but didn't. 1m warm-down... I felt this was pretty decent workout considering I went 20 miles just 48 hours ago.

I'm still unsure about what I'll be able to run at this weekends 10 mile race. Part of me (the ego) wants to crack an hour. The other part (reality) says that something around 61 minutes is a solid time and a better goal to shoot for. My brain is telling me that if I can average 6:04 for 5 miles at a comfortably hard effort on less than fresh legs, then maybe I can average 5:59/m for 10 miles on rested legs? Just do it you bone head!

Sunday, August 30, 2009

20 miles in 2:22

No, that's not a duplicate title from last Sundays run.. No wait, yes it is! Todays afternoon 20 miler went off as planned again. Felt incredible from start to finish. Ran the exact same route as last week and my time was exactly 1 second slower. 2:22:38 vs. today's 2:22:39. I'll refrain from posting my data unless someone would like to see it then I'll get it up. As I sit here in my Skins, eating some leftover beef and noodles from last night, I'm thinking that this marathon can't get here quick enough. Flashbacks from my prep for Boston keep popping up and I can't help thinking that something is going to go wrong between now and then. I try to keep those thought's out of my mind... Those are some of those doubts that I mention in the headline of my latest header photo.. Get rid of the doubts and all that's left is your goal/reality... do it!

One thing to note, as I fired up my Garmin 305 and was standing there getting ready to take off, my HR was 41 bpm.

Saturday, August 29, 2009

0 miles.. 1st day off in almost 4 weeks... It's not like I'm tired. Just wanted to give the legs some extra rest for tomorrows long run..

Friday, August 28, 2009

am) 7 miles, Legs felt great today... Easy effort, pure recovery run. MHR 142.

Thursday, August 27, 2009

am) 7 miles, legs felt much better to start today. 1 mile warm-up then 5 miles at ~tempo, average pace 6:21 with an AHR of 161, 1m warm-down.
Today I get to celebrate my birthday. And while it's not a "milestone birthday" - by no means am I "old" but I definitely have a sense of being "older". And I can tell as I age, that I am changing - as a person. My values and priorities are coming into much sharper clarity and focus, and they are shifting from the kinds of things a young man wants to things that seem much more profound to me now.
So my birthday gift to you is to share some of the lessons I've learned over the last few decades. I hope these resonate with you and encourage you.

Life is about People.

I don't care if you are at work, at home or at your place of worship. At the end of the day, people are the ultimate currency and prize. A few years ago, a relative turned 90. I remember sitting back at the party and watching all the people who came to celebrate her life. As a younger man, I remember remarking about the number of lives she has touched, and the people who were so happy to come and celebrate her life - which is far bigger than celebrating a single birthday. That day I resolved to try and be more like her and do what it takes to make a difference in people.

Focus on Outcomes, not Effort.

With my kids, I celebrate their efforts. With adults, I appreciate effort, but results really speak. Often when I'm talking with someone in my office, they will say "I'm going to try to do that." I almost always reply by quoting Yoda, the Jedi Master "Do or Do not, there is no try." When they chisel something into granite to put on my grave, I don't want them to write "Here lies a man who Tried Hard!" I really want an epitaph that reads something like "Here lies a man who DID great things!"
Words have power, and how I speak influences how I act. So I discipline myself to not even use the language of attempt. When talking to myself and to others, I use the word "do" as often as possible. Because I want to drive myself to achieve real meaningful results. Don't settle for less than your best by substituting effort for results.

Create Don't Criticize.

Creating things is very hard work. Much more than it looks like on first pass. But creating things is something that really makes a difference. It is very easy to sit back and criticize what others have tried to create. But to paraphrase Theodore Roosevelt, "credit goes to the man in the arena, who attempts great things, not to the critic in the stands."
Sometimes criticism is appropriate - when it is constructive. I've seen a lot of people criticize because the can't/don't/won't create themselves. Instead they achieve parity by destroying the creations of others through criticism. That is so petty. If I can't create, then my next best option is to help someone else create. This world has no energy for people who tear down.
As I enjoy this birthday, these are the top three things that I'm thinking about for myself. I hope you can find a way to pick up the torch and run with them and make a difference around you as well.

Wednesday, August 26, 2009

am) 7 miles, very easy. Legs felt like dog doo.. Glad today was easy. MHR 140

Tuesday, August 25, 2009

8/24/09 - 5 miles easy...

8/25/09 - am) 7 miles, 1m warm-up then 2 x 2m at ~5k effort, 1st in 12:06, 2nd in 12:06... how's that for consistancy... these were hard but not discomforting. HR stayed around 166 - 169 for each repeat. 1m RI between each... My AHR for a 5k race is usually around 171-173. Great workout, felt good about the run as a whole.

pm) 5 miles, easy. Pure recovery....MHR 140.

Monday, August 24, 2009

20 miles in 2:22

am) 20 miles in 2:22:38, avg pace 7:07, AHR 145 (10-15 beats BELOW marathon HR), One of the most satisfying 20 mile runs I've had in recent years... Absolutely perfect weather, cool temps and a light NW wind. For the most part, I kept my HR under 145for the first 10 miles and I was pretty succesful. The few times it would elevate were on some of the small uphills, and even then I held back and tried not to let it get over 145... Miles 10-15 I took the HR to 145-150 still trying to keep the HR from elevating past my set limit... I was feeling incredible during this time. Miles 15 through to the finish I took the HR to my goal marathon HR of 155-160. Average pace for the last 5 miles was 6:45 and AHR 154.



This give me high hopes of potentially running a good marathon... I have mixed feeling on how I should approach this race. Should I go into it with the intention of just qualifying (3:30)or should I go for a PR (2:53)? I think I should just play it safe and run something in between, maybe 2:58 - 3:05.. If I would have kept going on this 20 miler, barring a meltdown, I would have run something around 3:07...

Saturday, August 22, 2009

AeT test run results

am)9.42 miles.. Just call me Mr. Consistancy.. My pace didn't vary more than 5 seconds/mile during the 6 mile AeT run.... Well, once again I surprised myself with this mornings AeT test run.. All though it wasn't as big a jump as the one last month, I still improved just a tad. Average pace was 6:27.5 at an AHR of 156.

These numbers are very promising and it gives me a very good chance at putting in something solid at Monumental in 11 weeks.. that is as long as I don't screw it up. Staying consistant, practicing good hydration and recovery.. of course I don't want to overthink it either... run more, think less... repeat after me, run more, think less...

Looking forward to tomorrows long run, I may go 20 if I feel good.

Friday, August 21, 2009

8/20/09 - am)7 miles, easy. 6 x 20s pick-ups at the end

8/21/09 - am)6 miles steady. MHR 146, Easy today for AeT test tomorrow monring. HR was very low today and I felt great. I'm very anxious for results from tomorrow. Just going by the way I feel now and how my HR has been on recent runs, I think my avg. pace tomorrow will be about 10-15 seconds slower than my last AeT run.. all though I could surprise myself again....

Wednesday, August 19, 2009

8/17/09 - am)5.2 miles, easy.

8/18/09 - am)7 miles, w/the middle 4 miles at my marathon HR 155-160, 6:28, 6:31, 6:33, 6:36. These felt quite comfortable, never out of my comfort zone.

pm)5 miles, shelved the HRM and just went by feel. Went 34 minutes and change, felt very good.

I'm running an AeT test this Saturday to see where my pace is at... I honestly don't think I can match the numbers I put up during my last test, but I guess you never know. I'm feeling very good right now and trying to stay positive about my progress.

I have another race in another couple of weeks.. This one is a 10 miler, a distance that I haven't raced that much at. The elevated ego in me says that I'd like to break an hour, but the realist in me says somewhere around 1:02... In any event, the race is here in Bluffton and on the roads I run every day, so I can say it's my home course. I know all the little hills, know where I can speed up and when I should slow down, it should be fun!

Sunday, August 16, 2009

am) 17.7 miles.. Great run today considering the meltdown I had in last weekends cooker. So glad I went early today, temps were resonable at 7:00am but the air was already starting to get sticky. The first couple of miles were very easy, then picked it up to 7:10 - 7:15 for about 10 miles, then the last ~5 were all under 7:00 to finish strong. I feel much better about getting a solid run in like this one to advance my marathon training. Looking forward to getting in another solid week this week.

Saturday, August 15, 2009

am) 4 miles easy.. Trying to err to the side of caution this weekend so I can get in a decent long run tomorrow as opposed to last weekends mid-day boiler sufferfest. Tomorrow will be an early AM start instead of my usual noon start so I can beat the heat...

A shout out to GZ who will be running the Pikes Peak Marathon tomorrow. He's in great shape and here's hoping he nail's a top 10!

Thursday, August 13, 2009

am) 8 miles, easy. Felt really good today even though it was warmer.

Wednesday, August 12, 2009

am) 7 miles; 2 mile warm up, then 3 miles "comfortably hard", 6:12, 6:07, 6:03, then 2 miles easy to finish. Very nice temps today, humidity is still a bit high but I can deal with it.

Tuesday, August 11, 2009

am) 7 miles.. HR was more or less back to normal today and my run showed it. When the first "warm-up" mile feels incredible, 90% of the time the rest of the run is going to follow suit. Kept HR under 145 and avg pace for the run was 7:04. The cooler temps today were definitely a plus...

Monday, August 10, 2009

am) 6 miles, easy run. Quads were a little rough to start, but all in all was a decent run. HR was just a touch more than normal and pace was ~7:15... Hot once again, but made sure I was plenty hydrated to start.
pm)15 miles, probably my worst run since Boston. I ran with Scott Eberle and thankful I did. My HR almost out of the gate was high, by mile 3 I was already at 150 and only running 7:42 pace. I knew it was going to be a slogfest to finish. By mile 12 I was toast. The temps were in the 90's and I was literally melting. I had put out water and gatorade at 4 different locations and used them all, but I couldn't get enough. Yes, there was some walking done, my legs felt fine but my HR was through the roof. I think a combination of heat and fatigue from Saturday's race effort did me in. When I got home I drank more than I think I ever have after a run. The legs don't feel too bad this morning and I may take today off just to give me a little R & R, but I brought my running clothes just in case I change my mind.

Saturday, August 8, 2009

am) 5 miles, ran a local 5k this morning in 17:52... GPS had the distance at 3.15 but who's counting..? I ran the exact same time 3 weeks ago at ROP 5k.. I'm VERY happy with these results as it show me that I haven't lost any speed after last weekends blip. The race went great, fairly consistant mile splits and felt pretty good throughout. 3rd place overall and 1st master... I'm certain I'll go out this afternoon and run again, maybe 5-6, then a longish one tomorrow.

pm)5 miles easy.. Very hot.. hotter tomorrow!

Friday, August 7, 2009

am) 6 miles, great run today. If I wasn't 100% then I was 99.99... All is good, avg pace was an easy 7:01 and AHR was 145. It's funny how HR and pace can change that much in a couple of days. I'm sure there are a lot of external factors to consider, weather, hydration etc... but still I felt awesome today. I really wanted to run another couple of miles but decided early in the week I wasn't going to push the numbers because of the "incident". Feeling good about racing tomorrow, still unsure if I can run a similar time as I did 3 weeks ago, but will give it a full effort anyway.

Thursday, August 6, 2009

am)6 miles, easy effort. This whole week is really only a rest and recover sort of week. After what happened last weekend, I don't want another set-back. So far, everything is going good and I'm almost back to normal. No speed work this week for obvious reasons, but will get back at it hot and heavy next week. I may jump in a 5k this weekend, just to see how much, or if, I lost any speed. Another longish run on Sunday ~17. Should be right back on the horse come Monday...

Wednesday, August 5, 2009

am) 7 miles, much...much better run today, almost feel back to my old self. AHR 146 at an avg pace of 7:10... It's starting to get a lot warmer now and the forecast isn't calling for any relief for at least a week... I'm back down to a resonable 139 from a blip at 144... I think the Prednisone I was on made me gain some of the weight since it is a steroid. I should be back down to where I was pre-camping trip, around 136-137, by the start of next week.

Schedule of upcoming races:

September 5th: Parlor City Trot 10m
September 12th: St. Therese 5k
September 26th: Fort-4-Fitness Half Marathon
October 18th: Run For Riley 5m
October 25th: River City Rat Race 10k
November 7th: Monumental Marathon - Indianapolis, IN
November 21st: Turkey Trot 5k
November 26th: Galloping Gobler 4m
December 5th: Just Plain 10k

Tuesday, August 4, 2009

am) 6 miles, much better today. Calves not as tight and breathing was much easier. Still not quite 100% but should be before too long.

Monday, August 3, 2009

am) 4 miles easy... hip/glute feels fine, calves were tight as all get out and felt like I was breathing through a straw... Gained over 5 pounds, life is good.

Sunday, August 2, 2009

180 degree turn from Friday night/Saturday morning pain session with my hip/glute area. I feel pretty good today and feel almost no residual effect from whatever happened. I will give it a go tomorrow and evaluate how the moving parts are. Still strange how things happened that night...

Saturday, August 1, 2009

Took the boys on a little camping trip starting thursday afternoon. I got a nice 8 mile run in for the morning and was going to take the next day off and rest for my 10k Saturday. Thursday came and went with no incidents, a lot of pool time with my boys. Friday was good as well, hot and a lot's more pool time. My wife, Cindy, came up later in the day to spend some time in the great outdoors as well. It was getting near 9:30-10ish and we headed back to the camp site. My left hip started hurting a little bit, we made a campfire and had some dinner and marsh mellows of the fire. The hip was hurting a little more. We all settled into the tent and called it a day. I thought by getting a good nights sleep, the next morning my hip would feel fine... By 12:45 my wife was driving me to the Hospital Emergency room an hour away from our campsite after I darn near passed out two times from the blinding pain that was shooting from my hip area. I literaly could not put any weight on my left leg or I would start to see stars and sweat profusely. My poor wife had to support almost my entire weight and carry me from the tent to the bathrooms and then back again to the car, all the time me almost ready to drop to the floor. On a scale of 1 to 10 on the pain scale, the was a very high 9. There was noticable swelling in the area between the hip and the glute. Believe it or not, the Doctor that saw me at the hospital was Dr. House. Which just so happens to be my favorite TV show... He was just as perplexed as I was on what this was, x-rays showed no breaks, cysts, etc.. He narrowed his diagnosis down to a hip strain. I have Vicodin for the pain, and Prednisone to get the swelling down. I had to leave the Hospital on crutches, but feel much better right now. I'm able to walk without them and even run-in-place without any pain (probably the Vicodin). I'll take a small break to be safe with this and give it until maybe Wednesday to start back up...
Vicodin = my best friend...

More later...

Wednesday, July 29, 2009

am) 10 miles easy... I'm off work all this week so it's nice getting out in the early morning before the heat and humidity gets cranked up, although this year it's been relatively mild in terms of heat. It has been getting hotter over the last week, yesterday I think it got up to 86 so it was nice to get out this morning in a comfortable 57 with drizzle. Easy pace, took my hilly route, feeling good...

Tuesday, July 28, 2009

am) 8.7 miles, 2 miles easy running with 4 x 10" strides toward the end, then 4 x 800 w/400 easy RI between each, then 4 x 400 w/200 easy between each, warm down to 8.7 miles. 800'S were 2:36 - 2:44, 400's were 1:18 - 1:21, feeling pretty good.

I have another 10k this weekend, looking to get that sub 37 at this one if the conditions are right. I've done this race many times, it's a big loop in the middle of Amish country. All country roads, no shade, dodging road apples the entire way with quite a few rolling sections.

Monday, July 27, 2009

Sunday, July 26, 2009

Saturday, July 25, 2009

am) 9.87 miles which included a 6 mile AeT run at the track down the street. I couldn't have wished for a better result that what I got. My AHR for the 6 mile test was 156 and avg pace was 6:33.. For me, this is huge! With ~15 weeks still to go until the marathon, I couldn't be happier about the results and the way things are shaping up. Long run tomorrow...

Miles 3 thru 8 are the AeT run.. With a 2 mile warm up and ~2 mile warm down...

Friday, July 24, 2009

7/22/09 - am)5 miles easy

7/23/09 - am)7 miles w/6 x 20s pick-ups in the last mile and a half.. This run felt incredible, low PE, low HR, avg pace 7:03/m.
pm)5 miles easy

7/24/09 - am)6 miles, pure recovery very easy.

Running an AeT test tomorrow if I can find a slot during the day when it's not raining. I'd be very surprised if my pace average for the test was over 7:00... My last AeT test on June 27, my pace average was 7:03. I feel like I'm much more aerobically efficient right now so if I was a betting man, I'd say it's going to be around 6:53 or better. I'll post results if I get the run in.

Sunday will be my long run of around 17 miles with the last 3-4 done at HR 155-160 (marathon HR).
An elderly Chinese woman had two large pots, each hung on the ends of a pole which she carried across her neck.

One of the pots had a crack in it while the other pot was perfect and always delivered a full portion of water.

At the end of the long walks from the stream to the house, the cracked pot arrived only half full.

For a full two years this went on daily, with the woman bringing home only one and a half pots of water.

Of course, the perfect pot was proud of its accomplishments.

But the poor cracked pot was ashamed of its own imperfection, and miserable that it could only do half of what it had been made to do.

After two years of what it perceived to be bitter failure, it spoke to the woman one day by the stream. 'I am ashamed of myself, because this crack in my side causes water to leak out all the way back to your house.'

The old woman smiled, 'Did you notice that there are flowers on your side of the path, but not on the other pot's side?'

'That's because I have always known about your flaw, so I planted flower seeds on your side of the path, and every day while we walk back, you water them.'

'For two years I have been able to pick these beautiful flowers to decorate the table.

Without you being just the way you are, there would not be this beauty to grace the house.'

Each of us has our own unique flaw. But it's the cracks and flaws we each have that make our lives together so very interesting and rewarding. You've just got to take each person for what they are and look for the good in them.

SO, to all of my crackpot friends, have a great day and remember to smell the flowers on your side of the path!

Tuesday, July 21, 2009

am) 8 miles, 2m warm-up then 12 x 400 (on the road..!) Using my 305, I tried to mix it up just a bit, so instead of hitting the track for these, I took off on my usual route and after 2 miles, I punched out 12 quarters. These were harder than I thought they'd be. I'm glad I stuck to the plan and didn't bail early, def. gut check workout for me.

Monday, July 20, 2009

am) 6 miles easy.. MHR 145.. I wanted to go further, but at the same time wanted to give the legs a break after after a harder than normal weekend. I have intervals to look forward to tomorrow.. I may mix it up with some 600 and 800's... No race this weekend but have another 10k on August 1st. I love these local races, there's nothing better to get out there and mix it up with the young guns. I'd be lying if I didn't say that there is a great deal of satisfaction finishing in front of someone half your age, or at least keeping up with them...

Sunday, July 19, 2009

pm) 16 miles.. I started off this run very easy. I wasn't sure how the pins would feel after yesterdays 10k.. Surprisingly I didn't feel the race in my legs at all. I kept my HR very low for the first 13, and took the last 3 miles to 155-160 or my marathon HR. I think the numbers look very promising for me, the last three miles went 6:46, 6:54, 6:53 at an AHR of around 157. With ~16 more weeks to go, things are looking good for some kind of redemption for Boston. And yes, the plan is to go back to Boston healthy this time and to finish in a time that I was in shape to do last April 20th.

Saturday, July 18, 2009

am) 9.5 miles. Ran a local 10k this morning at one of my favorite places to run, Foster Park. Going into this race I thought I could go low 37 or even crack 37. I decided to start off at a more conservative pace and then try to negitive split. This was an out and back course and for the most part, was pretty accurate according to my 305. At the 5k mark I was 18:13 and feeling pretty good but knew at that point I wasn't going to be able to pick it up. I tried staying consistant but lost a bit of time coming back. 37:33 was what I recorded. Even though I missed my mark, I still finished almost 2-1/2 minutes faster at this 10k than the one I did back in May, and I'm totally satisfied with that! 6th place overall, 2nd master and 1st in AG. The weather couldn't have been more perfect for a race in July.

Friday, July 17, 2009

am) 7 miles (again..) 7 seems to be a popular number for me this week. Very easy run today, MHR 147, as I will be racing a 10k tomorrow morning. Based on last weeks time, I'll be shooting for something around 37:20. There calling for spotty showers tommorrow so it may be a wet one. Can't get much wetter than last weeks race, so bring it on. I have a 15-16 mile run scheduled for Sunday, 17 weeks to go until my marathon.

Two weeks ago I gave up pop and junk food... I love Pepsi! It was tough but I stuck to it... I was hovering at 143 - 140 any given day for almost 2 months. In two weeks now I dropped 4 pounds, 136.5 on the scale this afternoon. I'll venture to guess that number will drop even more in the weeks and months to come.

Race report tomorrow....

Thursday, July 16, 2009

am)7 miles HR 145-155... 6 x 20" pick-ups faster than 5k effort, these were very strong and relaxed, felt very good.

Wednesday, July 15, 2009

am) 7 miles easy... again, this run felt effortless..

Tuesday, July 14, 2009

7/12/09 - 8 miles easy

7/13/09 - no running, first day off since 6/29/09.

7/14/09 - am)7 miles easy.. This was on of the best runs I've had in the last couple of years... seriously! This was going to be an easy day, just keep HR under 150, 1st mile in 7:32 with HR under 140! Miles 2-7 were an average of 7:05 and my HR never went over 146.. It honestly felt like I was just floating along, pace was effortless, legs felt great!

So now that my 2nd "goal" race has been accomplished, what's next? The Fort-4-Fitness half marathon on 9/26/09, in a little less than 11 weeks. Based on my fitness now, and what I plan to be around that time, I think 1:21 is a good goal I can shoot for. The half marathon is 6 weeks before my marathon so it will give me a good indictation of what I'll be able to run.

I have several smaller races I plan to jump in between now and then just to keep the legs moving fast and remind me of what pain is. Most of my best marathon times have come in the fall where I raced quite often through the summer.

pm) 5 miles, 1m warm-up then 8 x 400, 1:20 - 1:24, w/1:45-1:55 RI between each... feeling good.

Monday, July 13, 2009

Saturday, July 11, 2009

Runners On Parade 5k

Good race this morning as I was able to run a 17:49 and break the sub 18 curse I've been under for awhile. Yesterday the weather for this morning was calling for a 30% chance of "scattered" showers. The race started off without a drop, but after the first half mile, it was a downpour from then all the way in. The rain wasn't really a factor as it didn't bother me at all. Fairly consistant miles, 5:39, 5:43, ~5:48, overall VERY happy with the outcome...
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Friday, July 10, 2009

am) 4 miles easy. Nice and relaxed... During this run I did a little "brain training" and metally went over how the race would pan out given certain situations. Surfice to say, I had a good race in whatever situation came up.

I can't remember the last time I was in "decent shape" for this race. It's been almost 5 years since I've ran a 5k and broke 18, so I'm long overdue. My race strategy has almost always been to blast out a fast 1st mile and then try to hang on for the next two. In most cases that works for me. I'm shooting for a 5:25-5:35 1st mile and then will try to keep it under 5:55 for the next two. Prediction: I think if things take a turn for the worst tomorrow, I could go as slow as 18:20 (but I really don't see that happening), but if it's a "good" day then I can crack 17:50, a great day 17:40. Weather looks to be a non-factor... it may sprinkle but that will not be an issue. The race starts at 8:00 so it's early enough to keep it somewhat cool.

Race report tomorrow...

EDIT: Also, I have an x-factor to take into consideration. I've been growing a goatee for the last 3+ weeks.. tomorrow morning it's getting trimmed ala Brian Sell Fu-man-chu style.. that's gotta count for at least 10 seconds!!

Thursday, July 9, 2009

am) 7 miles easy. I felt incredibly good for this run, usually when I feel like this; I turn it up a notch and let the “Pre” in me take over. It was very hard to hold back and keep the ego in check today.

The word is that there will be around 1200-1500 runners for Saturdays race. Good I say… lots of rabbits to push and/or pull you. Over the last couple of years, I have noticed (it this area anyway) a larger influx of runners at the local races. Races that usually get 200-300 are now getting 400-500. Last years inaugural Fort-4-Fitness ½ marathon sold out at 3000 people, they’ve made the cap 5000 this year and I hear it already has around 4000 pre-registered with about 10 weeks to go. (This by the way will be the next big goal after this weekend.) The Warbird 10k in its 3rd year this year sold out at 1000 people (the RD capped it at 1000 because of the limited parking available, if parking was unlimited then the numbers would have been much higher), whereas the inaugural year saw ~400.

Masters runner’s prediction for this weekend:

Dave Bussard – 49yo from Elkhart, IN. Almost a shoe in to win the overall masters. Last year went 16:44 but is running much faster right now.

16:10 – Brian Diemer Amerikam 5k, Grand Rapids, MI 6/13/09
33:40 – Sunburst 10k, South Bend, IN 6/6/09

Ron Sharp – 44yo, Fort Wayne, IN... Hasn’t raced much this year but looked great last weekend at the firecracker winning the masters overall.

21:57 – Firecracker 4m, Fort Wayne, IN 7/4/09

Chuck Schlemmer – 48? from Ligonier, IN. If he show’s up, he’ll run something in the upper 16’s to low 17’s.

Brian Shepard – 46? from Ligonier, IN. If he show’s up, he’ll run something in the low 16’s and should give Bussard a run for his money.

Manuel Martinez – 46 from Fort Wayne, IN. Started a bit slow this year, but ran a solid 17:26 5k last weekend.

Wednesday, July 8, 2009

am) 6 miles easy MHR 145, 4 x 20s strides at the end of this.

Tuesday, July 7, 2009

am) 7 miles.. The local track was taken this afternoon so I turned todays intervals into a fartlek session... 1-1/2 mile warm-up, then 1' @ slightly faster than 5k pace, 1' RI, 2' @ slightly fast than 5k, 2' RI, 3' and 3', then back down, 3' and 3', 2' and 2', 1' and 1' and an additional 1' and 1'. Warmed down with an easy pace to 7 miles total. The sun was out in full force for these, but surprisingly didn't effect me today. I felt very good and in control of my pace at all times.... Let's hope this good karma stays with me through Saturday.

Monday, July 6, 2009


Hanging with my two oldest.
am) 5 miles easy... had the day off from work today. I ran early so I could beat the heat. I felt very good for this run, pace was effortless and HR was 138 - 144. More 400 repeats tomorrow then a very mild "taper" for my race this Saturday...

Sunday, July 5, 2009

pm) 12 miles, easy MHR 145... It's starting to get warmer, I think it was around 81 or 82 when I left the house for this run. Felt sluggish to start, which I expected, but started to loosen up nicely. Man am I pumped for next weekend!

Saturday, July 4, 2009

am)6 miles, which include a 4 mile race and warm-up's and downs. Race went about as well as expected. 1st mile in 5:40, last one in 5:50, it was the middle two that killed my time. Lot's of hills, both up and down, including one dosey that you almost had to walk... Just a tick or two over 24 minutes. Won't know the official time until they post them. 2nd master overall and 1st in AG. All these 400 repeats I've been doing are really starting to pay off... This race gives me a huge boost in confidence for next weeks 5k. I think a sub 18 is looking more and more doable...

Results

These are gun times, they had some problems with the computer program and wouldn't allow them to get the chip times.. They say they will have the chips times in a few days. Should knock off a couple of seconds anyway!!

Wednesday, July 1, 2009

No Watch...

am) 7 miles

So I forgot my watch this morning when leaving for work and didn't realize it until I was half way there. So I ran without any watch this afternoon and I swear, I felt like I was naked. I mean, I've had runs where I never looked at my watch, but I always had it on, it was always there just in case I wanted to look at it. So running without it even being on my wrist felt really wierd. So I ran on PE today, very easy, relaxed, comfortable. I looked at the clock on the dash of my car before I left and when I got back, somewhere around 53 minutes for the trip. Very nice weather today, cool and breezy... I could have run forever!

Tuesday, June 30, 2009

am) 6 miles, easy warm-up with pick-ups toward the end then 10 x 400's, (1:21 - 1:24) these felt much harder than they should have been, which surprises me given the rest day I took yesterday.

I should be able to get in another 4 or 5 tonight when I get home from work. I'm loving this cooler weather!

pm) 5 miles.. felt really good for this run, pushed it into the 6:40's for this one and they felt incredibly easy.
6/28/09 - am)10 miles easy with the last 3 at sub 7:00.

6/29/09 - no run... felt good to rest the vessel. Feeling really good today and anxious to get back at it. The cooler temps this week will be ideal for some quality running.

Today will be intervals again, debating on whether to do 12 x 400 again or some type of a ladder workout like 400, 800, 1200 then back down...

Saturday, June 27, 2009

AeT test...

am) 8.1 miles, Ran an AeT test at the local track down the road. ~20 minute warm-up then, 5 miles at HR 155-160, 6:45/157, 6:51/157, 7:08/157, 7:12/158, 7:12/159... All in all felt very good about these results with 16 weeks to go until the Indy Marathon. Not as warm today as it has been.

Friday, June 26, 2009

am) 6 miles with 3m at "tempo"... these were faster than what an actual tempo run should have been so I'm not really sure what to call it, tempo interval? Miles 3-5 were 6:03, 5:55, 5:53... these were harder than what they should have been, but I think with the heat index hovering around 101, I was pleased with the effort none-the-less. I didn't wear my HRM but I'm sure I was 165+ for these. This gives me a bit more confidence for the sub 18 attempt in two weeks.

I may head to the track tomorrow for an AeT run tomorrow, if not then I'll put in something easy, then a ~2 hour run on Sunday to end the week. I should get around 65 miles total.

Thursday, June 25, 2009

am)7 miles very easy with 5 x 20s pick-ups toward the end of this. It wasn't just hot today, but stinkin' hot. I had no business running in the middle of the day with not a cloud or a breeze in sight... I literally felt like I was melting (see post below..) A couple of snaps of my run today below...


Yes, I'm melting!!

Wednesday, June 24, 2009

am) 7 miles easy.. MHR 150, it was hotter today then yesterday.

Tuesday, June 23, 2009



One word for today.. HOT.

am) 7 miles

I felt like the wicked witch from the Wizard of Oz as she was yelling out "I'm Melting, I'm Melting..." That's exactly how I felt while in the middle of a set of 12 x 400's. I wanted so desperately to find a big lake to jump in to cool off. Dumping water over my head was only temporary relief. I managed to get through the entire set, but really felt whooped afterward. Although the effort for all 12 was sustainable (1:23 - 1:25) and felt really good during, the heat started to sap my strength during the warm-down. I'll hydrate back up during the last half of work here and try to get in an easy 4 or 5 tonight to loosen everything up.

pm) 4 miles easy...

Sorry I haven't updated in awhile. Everything is going great... Calf is feeling good, still hammering out 400 and 800's on Tuesdays, tempo run either Thursday or Friday and something long on Sunday. Will try to be more detailed this week with the workouts. Three weeks until my next race which I hope will be the start of good things to come. I may jump in a 4 mile race the week before, don't know yet. Starting to get hotter and hotter each day it seems. High of 89 today and 92 tomorrow... Historically, I'm able to handle handle the hot stuff pretty good and perform ok as compared to others so no worries on that issue, yet...

Kudo's out to my good bud Mike Henry who competed at CDE over the weekend and went 10:34 with a 3:27 marathon.

Tuesday, June 16, 2009

The weekend came and went without incident. Good weather, good training... An easy 7 miles yesterday. 7 miles today, another 12 x 400 session, 1:22 - 1:27, feeling good. Have been trying to avoid the junk food so I can drop a few extra pounds here and there. I'd like to get back down around 135 which is where I feel most comfortable at...

Feeling really good about my chances of cracking 18 at the ROP 5k,(ROP=Runners On Parade). It's going to be close as to whether I get there or not. A little less than 4 weeks to find some of that long lost 5k speed.

Friday, June 12, 2009

6/10/09 - 6 miles easy, pure recovery.

6/11/09 - 5 miles easy w/6 x 20s pick ups toward the end. Normally I would have gotten in an evening run, but had too many thing to do when I got home from work.

6/12/09 - 6 miles, w/3 miles @ tempo 6:29, 6:27, 6:19.. 1 mile warm down at the end of this.. these felt very comfortable. Pace was smooth and relaxed. Very happy with how things are starting to shape up now. This is where I usually start to get into trouble, I'm thinking things are going well so I should start to hammer.. hammer.. hammer. That was my first thought after my 1st tempo mile today, that 6:29 felt effortless and I really wanted to pick it up and make myself suffer.. hold back.. take it easy, try to stay consistent I kept reminding myself. You don't want to fry your calf again or something worse!!! The speed will come, just give it time. Little gains, not big jumps...

Tuesday, June 9, 2009

6/9/09 - am)7 miles.. an easy warm-up then 12 x 400's, 1:24 - 1:29 with a walking cool down. These felt awesome! Each week I'd like to progressively knock off 1-2 seconds per quarter up through my July 11th race which I think is pretty doable.

Starting to feel a bit of normality in my running again. Over the last few months, I've just been all over the place with my training, deciding whether or not to run another marathon to qualify, well if not a marathon then a half marathon, if not a half marathon then a 5k... come on already, just make up your mind and get with it. I really only have three races left this year that I really want to "focus" on. The 5k race here in another 5 weeks, a half marathon in September and the Indianapolis Marathon in October. Any other race I do is just going to be fluff.

I plan on going out again this evening for an easy recovery run...

pm) 5 miles easy, very humid.

Saturday, June 6, 2009

Boy was I almost right on the money with my predictions yesterday... Local HS runner, Robbie Kleber took 3rd place in the state finals yesterday in 4:13, just 2 seconds behind 1st and 2nd while James Martin took 2nd place overall in 3200 state finals in 9:14, 3 seconds behind 1st place. Can't wait to talk to them and see how there races panned out... Great job guys!!!

BTW - James is only a Sophomore! Good thing to come from this kid!!!! Oh and another BTW, he finished 2nd overall in the cross country state finals as a freshman (only getting beat by the Foot Locker National Champion that year, Michael Fout) and 3rd as a sophmore. Maybe this fall will be his year!

Friday, June 5, 2009

Not much to blog about these days... All is going well on the training front. Decided not to run the half marathon in South Bend this weekend. I just don't think it fits into the overall scheme of things right now. I'd rather put in something short and fast or long and slow right now.

I've been reading up on a masters runner named Pete Magill, the guy is still laying down smack and kicking it at age 48... he's already run a 14:49 5k this year.. amazing!

Next attempt at a race is in 4 weeks on the 4th of July. The Firecraker 4 is run over and around the local childrens zoo.. It's got a mix of almost everything, hills, cross country, pavement, tree covered and open air... looking forward to this one. This race usually brings out a lot of fast high school kids as the HS track season ends this weekend, so there looking to showcase some of the speed they still have.

Speaking of HS track, like I said, the finals are this weekend down in Bloomington. Below is a picture I took of Robbie Kleber and James Martin when I was down at the TRRC when Brian Sell showed up last year to run the Parade Race. Robbie(left) has a good chance at a top 3 in the state in the 1600 and James(right) a very, very good chance to be state champion in the 3200. Good luck to both of them!

Monday, June 1, 2009

5/30/09 - 0m, I made it about a quarter mile down the road and turned around.. No motivation at all...

5/31/09 0- 12.7m, Jon made it over and we ran nice and easy. Some flat, some hills, all good! Felt much better during this run.

Friday, May 29, 2009

TGIF

am)7 miles in 51:09.. very easy effort. Last run in the Lunars for awhile now. I felt very light on my feet today, concentrated on staying up on the balls of my feet, kept my turnover quick, hips forward, head straight... etc... A bit of a headwind coming back, but that just cooled me down and made coming in easier.

Thursday, May 28, 2009

5/28/09 - am)6.5m, 2m warm-up then 3m @ tempo 6:35, 6:31, 6:31, not very difficult to keep pace for these. 1-1/2m warm-down easy. Used the Lunars again, I'm trying to get them somewhat "broke-in" before I actually race with them. Maybe one more run then they'll hit the shelf until July 11th... I wanted to bring my phone/camera with me on this run to take some pics of the area I run in, but forgot to grab it as I left. It would have gotten wet anyway as it rained a bit off and on throughout the run. Running again tonight for sure!

pm)ok, so other things got in the way of my run tonight. I'm ok with that... needed to get the lawn mowed before I had to use a sickle. With all this rain that we've gotten over the last week, I'll probably have to mow again in a couple of days.

Wednesday, May 27, 2009

5//27/09 - 7m.. this was neither easy or hard.. somewhere in the middle. This was my inaugural run with my new racing flats, Nike Lunar Racers.. This is one of those shoes that just felt "right" when I laced it up. It has VERY good cushioning, but yet somehow manages to feel responsive at the same time. It's been a long time since I've worn a shoe that truly felt different in a good way......and this one definitely qualifies for me in that respect. Very lightweight....5.5 oz. I think. My only complaint so far.....and I've only worn them once, so I'm not sure of this yet but the upper may not be as breathable as I would like, which is a little surprising since the upper is made of some new sort of material which is so thin you can see thru it. Only time will tell if these will be a good fit for me. So far so good however...

It's raining like cat's and dog's right now and I'm too lazy to hop on the gerbill wheel, so no eve run for me today. That's ok though... I plan on running around 14 tomorrow. Should end up getting around 70 for the week if I stay on track.

Tuesday, May 26, 2009

5/26/09 - am)6.5m, 1m warm-up then 10 x 400, 1:25 - 1:29.. easy jog between each ~1:00.
Felt very sluggish on the first 1/4.. but started to loosen up nicely after each subsequent repeat. I have 7 weeks before my next "race" at the Runners on Parade 5k.. Last year I had a goal of cracking 17:30 at this race, at least that was until I had a calf issue in the week and a half leading up to the race (sound familiar...!) I'm just going to keep plugging away at the short fast stuff and hope for the best. Back in February I ran a 18:13 at a 5k and beat the three guys who beat me last weekend. Right now it just seems I'm in a bit of a funk (for lack of a better term). I can't seem to get any turnover in my stride and it feels like I'm running in slow motion. Maybe starting to do some of these 400 repeats I'll begin to see a bit of spring come back in my step and things will start to fall into place once again. I still have hopes in running something close to 17:30 here here in 7 weeks if all goes as planned. Even to break 18 I think I'll be a happy camper...

5/26/09 - pm)5m easy, MHR 150

Monday, May 25, 2009

5/23/09 - 8.5m, ran a 12k race today! Dreadful time, not even worth metioning. Felt terrible to start, worse to finish. Just seems like i'm not breathing very good right now, hopefully I'll snap out of it. ~1m warm-up..

5/24/09 - 11m, loop around Rousch Lake in Huntington(this is very rough terrain). Very hot, very humid.. Ran with Brett Hess, the Beasley brothers and Mike Henry. Mike and Scott B. have IMCDA in 4 weeks there getting ready for. After we finished the first loop, they went and ran another one... beasts!

Friday, May 22, 2009

5/22/09 - 6m, 3 miles out easy then on the way back I put in 6 x 20s efforts at slightly faster than 5k pace.

Thursday, May 21, 2009

Finish Strong

5/21/09 - 8m easy, again another warm one this afternoon... became very dehydrated toward the end of this. I took a new route for a change, instead of venturing into the state park, I took a left before I got to the entrance and ran along the north east edge.

A few pic's I found of the state park...


There was a somewhat moderate west wind so there was a lot of "dead wind" running out which made it very warm during miles 3 and 4, once I made the turnaround I at least had some headwind to keep me a little cooler, but still there was not a cloud in the sky and my sun burned shoulders from yesterday didn't like the fact that I was subjecting them to another blast of radiation... As long as I can get enough H2O in me this afternoon and I have the motivation, I still want to get out and run some more this evening.
5/20/09 - 12m easy.. Today has been really the first "hot" day of the year. It was over 80 degrees to start this run.. I got a slight sunburn after this was over. It's suppose to be over 80 today as well!

This saturday is the Three Rivers Running Company 12k out at IIT.. Last year I ran a 44:55. Based on my 10k last weekend, I don't think there's anyway I'm going to get close to that this year. Instead I'll consider it a good tempo run!

Tuesday, May 19, 2009

5/19/09 - am)~6m, 1m warm-up then ventured onto the local track to hammer out 10 x 400, fastest 1:24 - slowest 1:31, w/~1:30 light jogging RI's between each...

Great day to be outside.. if time allows, I'll be running some more tonight.

pm)5m easy MHR 145
Well, Sunday was a wash. Again, I just couldn't find time to get my run in..*weak excuse*.. I really don't see how I could (or should) run a marathon in 3 weeks.. I think I will opt for the half marathon instead and hold off on the marathon until fall, which is probably my better (and smarter) option. I can now turn my focus on running a fast 5k on July 11th at the Runners On Parade 5k. This was the race that Brian Sell ran (excuse me..jogged) last year. My bigger focus will be to stay injury free through the summer so I can have a productive fall. I plan on racing quite a bit through the summer with numerous 5 and 10k's... It seems that the more I race, the faster I get. I'm also looking forward to running a fast half on September 26th.

The plan now is to run the Indianapolis marathon on October 17th to requalify for Boston.

Saturday, May 16, 2009

It's been a tough week for me. I have 50 miles so far this week and plan on running 20 tomorrow morning early. This morning I ran the Warbird 10k, and wasn't quite sure what to expect as far as a time. The weather was almost perfect if it wasn't for a brisk west wind. The race started off good, 1st mile in 5:55 and it felt good, but unfortunately I wasn't able to sustain it... Last year I ran a 37:57, this year I squeeked under 40 by 5 seconds. Not to totally dissapointed, but still thought I could go under 39.. oh well.. It's not like I've been training for a fast 10k.. I still have another marathon in 3 weeks to focus on. I think I was around 7th or 8th overall out of the 1000 that showed up. More after tomorrows 20...

EDIT: There were 1000+ total runners, 505 in the 10k and around 498 in the 5k... My overall finish was 10th...

Thursday, May 14, 2009

5/13/09 - 4m easy

5/14/09 - 9m progression, 3m easy, ran to loosen the muscles HR<150, 3m 150-160, 3m 160-165... almost bailed on the last mile because I just felt awful, but after I finished, I felt much better. I plan on running another 30 minutes or so this evening as long as the weather cooperates with me.

Tuesday, May 12, 2009

5/11/09 - 7m easy w/6 x 1' "fast" efforts toward the end.

5/12/09 - am)10m w/elevation set at .5% structured as 2m warm-up, then 4 x (1m @ 6:44, 400RI in ~1:50) then 4 x (800 @ ~3:15, 400RI in ~1:50)walking cool down... felt pretty good throughout this workout.

I plan on putting in some more time on the road when I get home this evening...

5/12/09 - pm)5m easy..

Monday, May 11, 2009

Weekend=1 - Me=0

So I got a big donut for mileage this weekend. I just had too many things going on plus it being Mothers Day weekend. I have been feeling quite run down and tired here lately and I think a couple of days off is just what I need to charge the battery back up. I still have 4 weeks until Sunburst and need to get in at least a couple of longerish runs of 20+ before I feel better about running this one. Right now I'm feeling very unmotivated to do anything, probably not the best attitude to have if I plan on running a marathon in 4 weeks... I really need to snap out of this funk I'm in right now. I have a 10k I plan on running this coming weekend, maybe this will be just the thing I need to get the juices flowing again. Last year I ran a 37:57. I DOUBT I can run that this year, but will instead just go as hard as I can and expect the worse and hope for the best.

Wednesday, May 6, 2009


Trying unsuccessfully (for me anyway) to be cool with my oldest...SUPERFLY!
5/3/09 - 3m to get the legs loose.

5/4/09 - 9m easy MHR 150

5/5/09 - 6m w/6 x 20s pick-ups towards the end...

All is good... May try and do an AET test sometime between now and Monday to see where pace is at.

Saturday, May 2, 2009

Indianapolis Mini Marathon

Another Mini in the books... I met up with Brandon Reichert from the Three Rivers Running company in corral A and we decided that we were running around the same pace so we'd run together. Race went great, started off smooth, 6:22, 6:22, 6:31, 6:32... Brandon picked it up and I stayed consistant, 6:27, 6:30, 6:32, 6:23. Brandon was never more than 30-40 seconds ahead of me at any point. Around mile 9-10 he started coming back to me and was slowing fast... He pulled off to side of the road and started stretching his calf.. I stopped and waited for him to get his stretch in and compose himself. We started back up but pace was way off.. I decided I was going to stick with him and get him to the finish. Besides, I wasn't putting too much emphasis on this race anyway.. I would have hit my goal I have no doubt. I kept encouraging and trying to get him motivated to keep putting one foot in front of the other. His calf was seizing on him and he was afraid it was going to blow, thankfully it didn't and we ended up crossing the finish together in 1:30:37... All in all I felt like this was a very good training run!! Next weekend I got a 20 miler to look forward to...

Friday, May 1, 2009

4/30/09 - 10.5 miles, 2m warm-up, then 1m in 6:18, 800 RI at 3:40, 2m in 12:41, 800 in 3:41, 1m in 6:12, 800 in 3:39, 2m in 12:33, 800 easy to warm-down... feeling almost back to normal. Easy day today, ~3m, then the Mini tomorrow.

Thursday, April 30, 2009

4/27/09 - 2m easy

4/28/09 - 7m easy progression, 1m warm-up then 2m @ 6:46, 6:44, 2m @ 6:33, 6:29, 2m @ 6:17, 6:13.. walking cool-down. It felt good to get a little faster leg turnover for these. I still have some work to do, but this is a good start.

4/29/09 - 4m easy, MHR 150

Today will be ~9m of 1m and 2m repeats @ half marathon pace.. tomorrow will be easy and then I have the Indianapolis Mini marathon on Saturday. I'm not really putting to much focus on this race but instead treating it as a hard tempo run. I'm still going to treat it as a "race" and run as hard and evenly as I can, but won't put to much emphasis on the outcome. Last year I went 1:24, and would like to run something around that time this year. If I don't, so what... the bigger picture is in another 5 weeks.

Tuesday, April 28, 2009



June 6th... Back on the horse baby!! 6 weeks and counting...

I need to get back to Boston, and this is the first step... I'll wait until two weeks prior to race day and make the call... If I don't feel like I can go 3:10 or better, then I'll just wait until the fall. I feel great now, the next three weeks will be crucial.. ciao for now!

Saturday, April 25, 2009

4/25/09 - 10 miles, very...very easy with Jon. Felt very good to start, quads were a bit sore toward the finish. Average pace was a very manageable 7:43.

Friday, April 24, 2009

Feeling much better today.. I can actually swallow without wincing in pain. I can still feel it back there, but it's like night and day from last weekend.

Yesterday was absolutely gorgeous, sunny and around 75 I think.. Today it will be sunny and around 80... Yesterday I was outside running around with my boys and I can barely feel the marathon in my legs. I'm ready to get back at it but will restrain myself for another day, maybe two.

I have the Indy mini marathon to do not this weekend but next. I still think I can run decent there if all goes well this coming week. Last year I ran 1:24, I'd like to run at least that this year.

Thursday, April 23, 2009

I decided to go see a doctor yesterday to get something to help me with my throat. It has been very painfull to swallow food or drink since last Friday... I was getting headaches and body aches, but attributed that to my running and just general stress leading up to the race. After stepping out of the doctors office, I was looking at Strep throat and walking pneumonia. If I would have had just "plain" pneumonia, I would have had to have been checked into a hospital because those syptoms could become life threatining if left untreated. Walking pneumonia is a relatively minor lung infection and although the bacteria is causing an infection in the lungs, the disease itself is so minute that it is possible the body can cure it without additional treatment. This is the difference between walking pneumonia and pneumonia, since it is possible to do things "normally" despite what is going on inside your body. Of course, treating walking pneumonia nonchalantly is definitely not recommended, since the disease still produces uncomfortable symptoms and can be contagious.

"So, what are the symptoms of walking pneumonia? Many of the major signs of walking pneumonia will mimic what a person experiences when they have a bad cold or a flu. These can include headaches, nausea, a sore throat, fever, chills and chest pain. There are also more troublesome, (yet manageable), signs of walking pneumonia including: rashes, a lump in the neck, ear pain and an increased respiratory rate. So, while walking pneumonia won’t require hospitalization, you still want to at least get bed rest as your body is going through these symptoms. You would do that even for the flu, a disease that doesn’t have the infamy of pneumonia."

It looks like I'll take off a little more time than originally planned. I'm on Zithromax for 5 days, so on Monday I'll make the call and see how I feel and go from there...

Tuesday, April 21, 2009

Boston Marathon

It wasn’t my fastest or my slowest, but it was one of the most enjoyable and satisfying marathons I’ve ever run. I had high hopes of running a sub 3 hour time based on my training runs throughout the last 12 weeks. I did have that small blip of a calf problem 5 weeks out, but my calf held up fine throughout.

The walk from the high school to starting line was just enough to get out that last little bit of nervous energy. I made my way to corral 4 and settled in. It wasn’t long before we off and running, I had to make a short pit stop in the woods around mile 1, but was back in a rhythm in no time.. I took it out real conservative, 7:03 – 7:06’s through 10 miles, the plan was to drop it down to 6:50’s at this point, I’ve been running for long enough that I knew something was wrong and I could tell that it just wasn’t going to happen. Mile’s 11-14, my pace dropped to 7:11-7:23’s and was losing strength fast… I was already trying to figure out what went wrong.. I was very conservative with my pace, I was very meticulous in my nutrition strategy leading up to the race so I was sure that wasn’t the issue. So what was sapping my strength? I starting getting a sore throat on Thursday and got progressively worse leading up to the race, but I wasn’t going to let that alter my plans. It was a bit painful to swallow and eat, but I was getting in plenty of both. I was taking throat lozenges which helped a bit to minimize the discomfort. Back to the race…

By mile 15 I had slowed to 10:00 – 11:00 pace and just trying to keep one foot in front of the other. I was hurting; my 20 mile training runs were easier than this… I was frustrated and mad at the same time; there was a fleeting moment that I considered bailing and calling it a day. The thought quickly left my mind as I considered all that I would be leaving behind… the chance for my 3 sons to brag about there dad being a Boston Marathon finisher…the chance to go through the deafening wall of screaming girls through Wellesley… the chance to run up and over heartbreak hill… the chance to FINISH the Boston Marathon. I summoned all the strength I had to keep going… and I got to experience all of the above… the cheering in Wellesley could be heard over a half a mile away, and was music to my ears as I high fived my way through hundreds of screaming college women… up and over the Newton hills until reaching the bottom of Heartbreak. I made it point to run the entire length of it to get the full experience. I ticked off miles 22, 23, 24, 25… and leading up to that final left hand turn onto Boylston… as I made the turn, about six or seven hundred yards away you could see the finish line… I had a lump in my throat and had to swallow hard to keep from breaking down right there. It chokes me up now to even think about it. It was very powerful!!! The screams of the crowd 6 or 7 people deep for that final stretch was overwhelming and gave me a great push to the finish. I’m a little disappointed at my time, but very grateful for the strength to keep moving in the face of frustration.

This only serves as a big motivator to come back and give it another try. Not meeting your anticipated goal is a bitter pill to swallow, but one that can help me become a better runner, person and father. After all, your teaching your kids that no matter what kind of circumstances your up against, never give up, never give in, and always fight your way to the finish.

Tim has been a great motivator and coach through all of these last 24 weeks… We talked briefly that evening and he’s just as frustrated about this as I am. I feel worse for not performing for him than I do for myself! I know it’s cliché to say, but this is a learning experience that will only help me… It’s so easy for something like this to knock you off your horse and keep you grounded for awhile. That’s not going to happen, I feel more motivated than ever.. I’ll take off a couple of days and get right back on the horse. When I got home this afternoon, I got my confirmation book for the Indy Mini in the mail waiting for me… two weeks... BRING IT ON!!!