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.