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.