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...


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!