Over 2 months without an entry? Really? I can tell you I haven't been that busy! Although 4 kids do manage to shrink the day. Oh well, add it to another slacking period.
I have kept running, altho not too quickly. Laid a goose egg in a road mile, ran a solid 1500 on the track, ran a really tough trail race and a couple weeks ago ran the smallest 5k (8people!).
Anyway this is my favortie time of year to train, as the weather has already cooled (and the humidity has dropped as well).
This weeks running has looked like this
Sun: 4mi, late start (almost 9pm) and ran the trails by moonlight.
Mon: 4mi at lunch. 3mi tempo in about 17 flat.
Tue: 4mi trail run, again started too late to finish in daylight. Foreman went on this run.
Wednesday, August 20, 2008
Tuesday, June 10, 2008
hi again
well i'm officially not on a plan...sorta
i can't seem to figure running out anymore. i used to be determined to run xx:xx per day, no matter what happened. late night, no problem. finals, easy. holidays, run b4 i eat. it all was just part of what i did and rarely did anything get in the way.
not to say my running ever got in the way of other things, i just made a point to do it. late, early, whenever i could, i did.
so now it seems the only time i can do it without effecting anything else is lunch or late late night. either way, the goal is to jsut run, race and repeat.
i can't seem to figure running out anymore. i used to be determined to run xx:xx per day, no matter what happened. late night, no problem. finals, easy. holidays, run b4 i eat. it all was just part of what i did and rarely did anything get in the way.
not to say my running ever got in the way of other things, i just made a point to do it. late, early, whenever i could, i did.
so now it seems the only time i can do it without effecting anything else is lunch or late late night. either way, the goal is to jsut run, race and repeat.
Wednesday, April 23, 2008
What's in a "PLAN"
I think i'm pretty much off the plan i had posted earlier. big surprise.
Monday- ~3.5mi
Tuesday- 3mi w/ 2x1min and 1/4 in about 72
Wednesday- 3mi
Thursday- 3mi
Friday- 0
Saturday- decided late to run the Arbor Day 5k. It was a great run, nice morning, and the course was a cross b/w trail, service roads and lots of hills and sharp corners. not the fastest of race courses, but quite challenging! lucky enough to win the race, second was about 35-45seconds behind me. i have to say racing in nebraska city is always a challenge. it's much hillier than my daily running, and the race director/volunteers always do a top notch job of putting on the race.
Sunday- 39min on the trails around the house. Picked up a new pair of New Balance 790s this afternoon and wore them on this run. They are a trail racing shoe. Really like the fit and feel right out of the box. hope to do some daily running in these as well.
Solid week. was under 6m/m most of the week, so probably was running too fast all week! I'd like to get back under 17 for a 5k and on a quicker course and on some fresher legs i think I'd gotten ~17:30 on saturday. So that's a decent starting point I guees.
Monday- ~3.5mi
Tuesday- 3mi w/ 2x1min and 1/4 in about 72
Wednesday- 3mi
Thursday- 3mi
Friday- 0
Saturday- decided late to run the Arbor Day 5k. It was a great run, nice morning, and the course was a cross b/w trail, service roads and lots of hills and sharp corners. not the fastest of race courses, but quite challenging! lucky enough to win the race, second was about 35-45seconds behind me. i have to say racing in nebraska city is always a challenge. it's much hillier than my daily running, and the race director/volunteers always do a top notch job of putting on the race.
Sunday- 39min on the trails around the house. Picked up a new pair of New Balance 790s this afternoon and wore them on this run. They are a trail racing shoe. Really like the fit and feel right out of the box. hope to do some daily running in these as well.
Solid week. was under 6m/m most of the week, so probably was running too fast all week! I'd like to get back under 17 for a 5k and on a quicker course and on some fresher legs i think I'd gotten ~17:30 on saturday. So that's a decent starting point I guees.
Friday, April 18, 2008
Week 4-14-08
Monday- nada. flew back from Baltimore. it was a great trip and great to see steph. i'm sure it will make the next week easier for her to get thru. was surprised how well gannon traveled.
Tuesday- :30 w/ 5x30sec and. later went on :40 walk with gannon and miles
Wednesday- :31
Thursday- :29 2/ 3x30sec and 1x~ 1/4 mile in 72
Friday- 0 steph home from balitmore
Saturday- 0 at Kacies track meet in yutan all day. she placed in the mile and 2 mile. the coach made her run an open 400 for some reason.
Sunday- :27
Tuesday- :30 w/ 5x30sec and. later went on :40 walk with gannon and miles
Wednesday- :31
Thursday- :29 2/ 3x30sec and 1x~ 1/4 mile in 72
Friday- 0 steph home from balitmore
Saturday- 0 at Kacies track meet in yutan all day. she placed in the mile and 2 mile. the coach made her run an open 400 for some reason.
Sunday- :27
Tuesday, April 15, 2008
Weekly recap
Week of 4-7-08
Monday- 5mi w/ Ken at lunch. Did 1.5m tempo in 8.07 (5.25). Felt pretty smooth. 120 sit ups
Tuesday- 3.75mi in 21:59 (5:52). Stiff neck, upset stomach, cold? 25 push ups
Wednesday- 31 min at lunch. Easy pace entire way. Weather was ok, looks like storms are brewin’ for later in the week. Gannon and I are heading to Baltimore Friday morning to see Steph as she’s there for two weeks. She just can’t go that long with seeing her baby (Gannon, not me!).
Thursday- nada. Packing for the trip
Friday- zilch. Got into Baltimore just 3 hours late! Gannon was tremendous.
Saturday- 35min thru the inner harbor, up fed hill, back around the harbor and out to fell’s point and back. Felt good.
Sunday- from the hotel to fells point and back. Thru in some (3-4) strides. Felt pretty quick
about 23mi for the week. a little low, even for me, but with two days missed b/c of travel not too bad. had a great time in baltimore...steph was very happy to see Gannon (and me!)
Monday- 5mi w/ Ken at lunch. Did 1.5m tempo in 8.07 (5.25). Felt pretty smooth. 120 sit ups
Tuesday- 3.75mi in 21:59 (5:52). Stiff neck, upset stomach, cold? 25 push ups
Wednesday- 31 min at lunch. Easy pace entire way. Weather was ok, looks like storms are brewin’ for later in the week. Gannon and I are heading to Baltimore Friday morning to see Steph as she’s there for two weeks. She just can’t go that long with seeing her baby (Gannon, not me!).
Thursday- nada. Packing for the trip
Friday- zilch. Got into Baltimore just 3 hours late! Gannon was tremendous.
Saturday- 35min thru the inner harbor, up fed hill, back around the harbor and out to fell’s point and back. Felt good.
Sunday- from the hotel to fells point and back. Thru in some (3-4) strides. Felt pretty quick
about 23mi for the week. a little low, even for me, but with two days missed b/c of travel not too bad. had a great time in baltimore...steph was very happy to see Gannon (and me!)
Wednesday, April 9, 2008
Although I admittedly have been slacking on the training as of late...I still have a goal to run a decent road mile in mid-July on a relatively "slow" course. The course is flat enough but there is a gradual 180' turn followed by a 90' turn back to back that hinders a good personal time.
So with that, I have laid out a planned. It's based mainly on a plan on this.
Here it is, any comments?
04/09/2008
30min
04/10/2008
30/strides
04/11/2008
30
04/12/2008
45
04/13/2008
60
04/14/2008
30/s
04/15/2008
30
04/16/2008
30/s
04/17/2008
30
04/18/2008
30/s
04/19/2008
novartis 2m (road)
04/20/2008
60
04/21/2008
30/s
04/22/2008
5*3'
04/23/2008
30
04/24/2008
30
04/25/2008
30/s
04/26/2008
neb city 5k
04/27/2008
60
04/28/2008
30/s
04/29/2008
6*2'
04/30/2008
30
05/01/2008
30
05/02/2008
30
05/03/2008
45
05/04/2008
60
05/05/2008
4*3'30
05/06/2008
30
05/07/2008
30
05/08/2008
30/s
05/09/2008
30
05/10/2008
45
05/11/2008
60
05/12/2008
30/s
05/13/2008
5*3'
05/14/2008
35
05/15/2008
30
05/16/2008
30
05/17/2008
tt (time trail)1/2mi
05/18/2008
45
05/19/2008
30
05/20/2008
30/s
05/21/2008
2x5x30
05/22/2008
30
05/23/2008
30/s
05/24/2008
tt 2
05/25/2008
45
05/26/2008
30
05/27/2008
6*2'
05/28/2008
35
05/29/2008
30
05/30/2008
30
05/31/2008
tt 1m
06/01/2008
54
06/02/2008
6*1'
06/03/2008
30
06/04/2008
2*3*90
06/05/2008
30
06/06/2008
30/s
06/07/2008
havelock 3k
06/08/2008
45
06/09/2008
35/s
06/10/2008
35
06/11/2008
30
06/12/2008
8*90
06/13/2008
30
06/14/2008
tt 2
06/15/2008
45
06/16/2008
30
06/17/2008
5*90
06/18/2008
30
06/19/2008
35
06/20/2008
30
06/21/2008
tt 1/2mi
06/22/2008
45
06/23/2008
5*90
06/24/2008
60
06/25/2008
6*2'
06/26/2008
30
06/27/2008
30/s
06/28/2008
lucky 5k
06/29/2008
45
06/30/2008
8*90
07/01/2008
30
07/02/2008
35
07/03/2008
30
07/04/2008
30
07/05/2008
tt 1/2mi
07/06/2008
45
07/07/2008
35/s
07/08/2008
30
07/09/2008
30/s
07/10/2008
30
07/11/2008
30/s
07/12/2008
30
07/13/2008
lincoln mile
So with that, I have laid out a planned. It's based mainly on a plan on this.
Here it is, any comments?
04/09/2008
30min
04/10/2008
30/strides
04/11/2008
30
04/12/2008
45
04/13/2008
60
04/14/2008
30/s
04/15/2008
30
04/16/2008
30/s
04/17/2008
30
04/18/2008
30/s
04/19/2008
novartis 2m (road)
04/20/2008
60
04/21/2008
30/s
04/22/2008
5*3'
04/23/2008
30
04/24/2008
30
04/25/2008
30/s
04/26/2008
neb city 5k
04/27/2008
60
04/28/2008
30/s
04/29/2008
6*2'
04/30/2008
30
05/01/2008
30
05/02/2008
30
05/03/2008
45
05/04/2008
60
05/05/2008
4*3'30
05/06/2008
30
05/07/2008
30
05/08/2008
30/s
05/09/2008
30
05/10/2008
45
05/11/2008
60
05/12/2008
30/s
05/13/2008
5*3'
05/14/2008
35
05/15/2008
30
05/16/2008
30
05/17/2008
tt (time trail)1/2mi
05/18/2008
45
05/19/2008
30
05/20/2008
30/s
05/21/2008
2x5x30
05/22/2008
30
05/23/2008
30/s
05/24/2008
tt 2
05/25/2008
45
05/26/2008
30
05/27/2008
6*2'
05/28/2008
35
05/29/2008
30
05/30/2008
30
05/31/2008
tt 1m
06/01/2008
54
06/02/2008
6*1'
06/03/2008
30
06/04/2008
2*3*90
06/05/2008
30
06/06/2008
30/s
06/07/2008
havelock 3k
06/08/2008
45
06/09/2008
35/s
06/10/2008
35
06/11/2008
30
06/12/2008
8*90
06/13/2008
30
06/14/2008
tt 2
06/15/2008
45
06/16/2008
30
06/17/2008
5*90
06/18/2008
30
06/19/2008
35
06/20/2008
30
06/21/2008
tt 1/2mi
06/22/2008
45
06/23/2008
5*90
06/24/2008
60
06/25/2008
6*2'
06/26/2008
30
06/27/2008
30/s
06/28/2008
lucky 5k
06/29/2008
45
06/30/2008
8*90
07/01/2008
30
07/02/2008
35
07/03/2008
30
07/04/2008
30
07/05/2008
tt 1/2mi
07/06/2008
45
07/07/2008
35/s
07/08/2008
30
07/09/2008
30/s
07/10/2008
30
07/11/2008
30/s
07/12/2008
30
07/13/2008
lincoln mile
Monday, April 7, 2008
Week of 3-31 to 4-6-08
Monday- 3m at lunch. 1.5mi tempo in 7:49 w/ 2:38 ½ mi split. Pace=5:13. Did 15 push ups.
Tuesday - 3m in Wilderness Park. Felt good on the trails. Did 4x1min just to speed it up a little.
Wednesday- 3.5m from home before dinner. Thru in 1x3’ and 1x1’. Did 20 pushups
Thursday- nada, zip, zilch
Friday- 4 x ½ mi in 2’30, 2’23, 2’27, 2’23 w/ rests of 3’22, 3’28, 3’30. Total time running 30min. Felt lot better than last ½ mi workout. Tried to relax thru ~ ¼ and then push. Did the workout up 48th rather than on bike path. Liked it better as less traffic concern. Probably one of the best single workouts I’ve had in a number of years.
Saturday- getting ready for post prom
Sunday- :50 min walk with Gannon and Miles. Later in the night did 6mi on the elliptical machine mixing up intensities to pass the time.
Tuesday - 3m in Wilderness Park. Felt good on the trails. Did 4x1min just to speed it up a little.
Wednesday- 3.5m from home before dinner. Thru in 1x3’ and 1x1’. Did 20 pushups
Thursday- nada, zip, zilch
Friday- 4 x ½ mi in 2’30, 2’23, 2’27, 2’23 w/ rests of 3’22, 3’28, 3’30. Total time running 30min. Felt lot better than last ½ mi workout. Tried to relax thru ~ ¼ and then push. Did the workout up 48th rather than on bike path. Liked it better as less traffic concern. Probably one of the best single workouts I’ve had in a number of years.
Saturday- getting ready for post prom
Sunday- :50 min walk with Gannon and Miles. Later in the night did 6mi on the elliptical machine mixing up intensities to pass the time.
Tuesday, March 25, 2008
Monday- :43 at the cemetery. Took Miles and he played in the dirt while I ran. Just an easy effort with some strides at the end. ~6 miles
Tuesday- :40 pushing Gannon in the jogger. Felt pretty good until the last couple steep hills then I could really feel the effort of pushing him. ~5 miles
Wednesday- :30 w/ 4x800 on the bike path. Splits of 2.26,29.36,31. I’m pretty much lost on what happened on the 3rd rep, didn’t feel like it was any slower than the other. Avg. of 2:30.5 which was about 2 seconds faster than last weeks avg.
Thursday - :30 on ET. Home with Miles. Weather really sucked and didn’t want to take him out in it. So just worked out indoors. Boring.
Friday- Home with Gannon…nothing.
Saturday- Suppose to race today, but stuck in STOP class, then guitar lessons, then to the school play. Nothing.
Sunday- 4mi around the section in the morning. Probably the earliest run of the year. Felt good…after two days off!
Tuesday- :40 pushing Gannon in the jogger. Felt pretty good until the last couple steep hills then I could really feel the effort of pushing him. ~5 miles
Wednesday- :30 w/ 4x800 on the bike path. Splits of 2.26,29.36,31. I’m pretty much lost on what happened on the 3rd rep, didn’t feel like it was any slower than the other. Avg. of 2:30.5 which was about 2 seconds faster than last weeks avg.
Thursday - :30 on ET. Home with Miles. Weather really sucked and didn’t want to take him out in it. So just worked out indoors. Boring.
Friday- Home with Gannon…nothing.
Saturday- Suppose to race today, but stuck in STOP class, then guitar lessons, then to the school play. Nothing.
Sunday- 4mi around the section in the morning. Probably the earliest run of the year. Felt good…after two days off!
Sunday, March 23, 2008
Recap of the Week
Happy Easter!
Well it wasn't much of week in terms of mileage, but the quality was ok.
m- 0
t- 4m tempo
w- 4 x 1/2 mi repeats on the bike path with Ken
r- 3m recovery
f- 4m tempo
s-0
s-0
Like i said it isn't much in mileage! didn't run a step over the weekend. Saturday had to go to church by 8 to help with spring clean up. then steph took kacie into town to get prom dress. then i had guitar lessons. sunday was spent at church at 8 again (b-fast) and then the rest of the day with family. walked in the door at 730pm.
this week want to get in 6-7 runs.
Well it wasn't much of week in terms of mileage, but the quality was ok.
m- 0
t- 4m tempo
w- 4 x 1/2 mi repeats on the bike path with Ken
r- 3m recovery
f- 4m tempo
s-0
s-0
Like i said it isn't much in mileage! didn't run a step over the weekend. Saturday had to go to church by 8 to help with spring clean up. then steph took kacie into town to get prom dress. then i had guitar lessons. sunday was spent at church at 8 again (b-fast) and then the rest of the day with family. walked in the door at 730pm.
this week want to get in 6-7 runs.
Friday, March 21, 2008
cruised 4m at lunch today in 24:16 with a closing 2:49 (5:38) 1/2 split. pretty windy out today, but it was downwind towards the end so that was nice. felt fresh and had some pop in legs from the start.
i am officially out of the mopac 5k set for next saturday. i have the distinct pleasure of attending STOP class for a ticket received last weekend on the way back from the Kansas wedding! oh well, would have been nice to race, but i've done that race and i've never been to STOP. :-)
hopefully get a decent run in tomorrow, because I would assume Easter will end up being in a 0.
later
i am officially out of the mopac 5k set for next saturday. i have the distinct pleasure of attending STOP class for a ticket received last weekend on the way back from the Kansas wedding! oh well, would have been nice to race, but i've done that race and i've never been to STOP. :-)
hopefully get a decent run in tomorrow, because I would assume Easter will end up being in a 0.
later
Thursday, March 20, 2008
1/2 mile on the road
well did 4 x 1/2 mile repeats with ken (co-worker) over lunch today. weather was warm but really windy. the wind was a real issue on the last one, that, and i was worn out!
anyway did a short warm up and then 2:26, 30, 30, 41. like i said i was hurting on the last one. it was a solid start though. ken was about 1 minute behind on most, but still much better than being out their solo!
easy run manana, adios
anyway did a short warm up and then 2:26, 30, 30, 41. like i said i was hurting on the last one. it was a solid start though. ken was about 1 minute behind on most, but still much better than being out their solo!
easy run manana, adios
Wednesday, March 19, 2008
Tuesday, March 18, 2008
whats in a schedule?
just thinking out loud here....
what is my goal for running....i would say at the moment it's to get my 5k in under 17:00. last year i got down to about 17:15. secondary goal would be to improve on my horrid 1 mile road race time last year of just over 5min. i have won the local road mile on one occasion, regardless, was able to do it consistently in 4:30 range.
i think if i can get in the 4:40 range for the road mile, that will easily give me the speed to run sub17. but how do this with 4 kids????
i'm thinking of following something i read here.
what is my goal for running....i would say at the moment it's to get my 5k in under 17:00. last year i got down to about 17:15. secondary goal would be to improve on my horrid 1 mile road race time last year of just over 5min. i have won the local road mile on one occasion, regardless, was able to do it consistently in 4:30 range.
i think if i can get in the 4:40 range for the road mile, that will easily give me the speed to run sub17. but how do this with 4 kids????
i'm thinking of following something i read here.
well missed monday running too. weather was cold and raining. add to that a co-worker watned to go guitar shoppnig at lunch...well that was just too much. im getting really excited to get an electric guitar.
today finally ran for the first time since last friday...whata slacker. 4m at lunch in 22:39 and even managed to squeak out a 2:39 1/2mi split towards the end. felt rough for the first mile, i can thank that for no warm-up. once got up the first hill all was good and i was moving along pretty good. felt like 36 in the first mile and 26 in the last so that's a good thing.
planning on sometype of a workout on thursday...maybe 4-5 x 3:00...or somehting along those lines. and either a short workout or a long run on the weekend. we'll see what happens.
not a lot of family things going on this week...other than a post prom committee tonight and a church council meeting either wednesday/thursday, can't remember.
today finally ran for the first time since last friday...whata slacker. 4m at lunch in 22:39 and even managed to squeak out a 2:39 1/2mi split towards the end. felt rough for the first mile, i can thank that for no warm-up. once got up the first hill all was good and i was moving along pretty good. felt like 36 in the first mile and 26 in the last so that's a good thing.
planning on sometype of a workout on thursday...maybe 4-5 x 3:00...or somehting along those lines. and either a short workout or a long run on the weekend. we'll see what happens.
not a lot of family things going on this week...other than a post prom committee tonight and a church council meeting either wednesday/thursday, can't remember.
Sunday, March 16, 2008
0 for the Weekend
Well got to kansas and back, took in a wedding, and got a speeding ticket! what a weekend. luckily i can take the STOP class and not pay the insurance hike. Been pushing the speed limit the whole way back and finally ran into johnny law man about 25min from home. couldn't believe it.
anyway the wedding was nice and simple and got to talk to lots of family. first time many of them had seen gannon. we all had fun.
didn't run a step all weekend. started to head out for an easy run after we got home, but everything below the waist was in pain. had that "pins and needles" sensation in every joint. so bagged the thought of running for another day.
kelli, wes and chase (7 days old) came out for mexican food. good times.
anyway the wedding was nice and simple and got to talk to lots of family. first time many of them had seen gannon. we all had fun.
didn't run a step all weekend. started to head out for an easy run after we got home, but everything below the waist was in pain. had that "pins and needles" sensation in every joint. so bagged the thought of running for another day.
kelli, wes and chase (7 days old) came out for mexican food. good times.
Friday, March 14, 2008
and the excitement continues. 4.6 mi lunch run in 26:52 (5:50). two days in a row with a closing 1/2mi split of 2:45. weather was a little cooler, but was well above comfortable. hoping this "feeling" of speed continues. maybe i am the type of runner that neet to stay away from intervals? am going to try to just tempo when i feel good and just run the other days. then when (and if) i really pick a race to nail i may do a couple of low key 400 workouts to see what happens.
probably wont run a step tomorrow. leaving for a kansas wedding the early a.m. by the end of the summer i think all my cousins will finally be married...4 weddings between now and october.
later.
probably wont run a step tomorrow. leaving for a kansas wedding the early a.m. by the end of the summer i think all my cousins will finally be married...4 weddings between now and october.
later.
Thursday, March 13, 2008
30:00 lunch run. man was weather terrific. managed short sleeve t! really worked some hills about 1/2 way through the run. felt strong and this got my pace going once the hills were in my rear view. managed a 2:45 1/2mi split towards the end without picking it up. so must have been movin pretty good last half of the run.
well got it all done yesterday.
first steph decided on a 03' kia rio. yeah it's definitely a smaller car, but it will certainly be kinder at the pump than our jeep liberty. so we left work at 1130 and drove to fremont to get the car. then i headed to get miles from school and steph drove her car to pick up gannon at day care.
by the time everything calmed down it was about 745. i headed out for a 30min run on the country rds. felt good and smooth the whole way. dusk is my favorite time to run. saw a few deer and a skunk. foreman (6mo boxer) made the whole run with me.
first steph decided on a 03' kia rio. yeah it's definitely a smaller car, but it will certainly be kinder at the pump than our jeep liberty. so we left work at 1130 and drove to fremont to get the car. then i headed to get miles from school and steph drove her car to pick up gannon at day care.
by the time everything calmed down it was about 745. i headed out for a 30min run on the country rds. felt good and smooth the whole way. dusk is my favorite time to run. saw a few deer and a skunk. foreman (6mo boxer) made the whole run with me.
Tuesday, March 11, 2008
3m at lunch. ate my lunch wayyyyy to close to running. seriously felt full. no, i dont usually make a practice of eating before i run...but i was really hungry i guess.
anyway did an easy 3 and worked the last 1/2 mile in 2:33. i'd say i easily have sub 2:30 today. so hopefully that will continue to drop.
my 61 at the cemetery on sunday equated to roughly 4:55 and todays 1/2 is a 5:06.
later in the evening went for a 3m walk with steph, gannon and the dogs.
tomorrow may or may not run. going up to fremont with the wife at noon to look at new cars. the liberty is just too much of a gas hog to drive back and forth all week for her. so we're looking at downsizing that, probably a small 4-door. anyway if i can squeeze a run before needing to get Miles i will, if not, we'll have to wait and see
ciao
anyway did an easy 3 and worked the last 1/2 mile in 2:33. i'd say i easily have sub 2:30 today. so hopefully that will continue to drop.
my 61 at the cemetery on sunday equated to roughly 4:55 and todays 1/2 is a 5:06.
later in the evening went for a 3m walk with steph, gannon and the dogs.
tomorrow may or may not run. going up to fremont with the wife at noon to look at new cars. the liberty is just too much of a gas hog to drive back and forth all week for her. so we're looking at downsizing that, probably a small 4-door. anyway if i can squeeze a run before needing to get Miles i will, if not, we'll have to wait and see
ciao
Monday, March 10, 2008
Planned week
thought having a loose plan for the week would be beneficial.
m- wife is out of town today, kacie has ortho appt
t- clean church
w- miles has teacher conf
sa- will have to reschedule
the running
m- 4 tempo
t- 3 w/ speed
w -tempo
r- 3 w/ speed
f- tempo
s- drive to kansas for wedding
s- drive back home
m- wife is out of town today, kacie has ortho appt
t- clean church
w- miles has teacher conf
sa- will have to reschedule
the running
m- 4 tempo
t- 3 w/ speed
w -tempo
r- 3 w/ speed
f- tempo
s- drive to kansas for wedding
s- drive back home
Sunday, March 9, 2008
nothing to exciting. after church finished up some stuff around the house. the headed to cemetery to run. wanted to do a 4m tempo, but stomach issues limited the time i wanted to be out. so ended up with 2m in ~11:45. No real warmup just jumped into it. so not bad. then rested a couple minutes and ended with 0.2mi in 61, which equates out to about 5:05. not bad. little faster than last week so thats a little bonus.
Saturday, March 8, 2008
training today consisted of.......0 miles. too much with the 4 chitlins running around the house and the wife in town.
i did manage to make it to guitar lessons today which as always was a blast. the wife bought me a new guitar for xmas. the coolest present ever! been playing lots of blues.
then managed to cram four pieces of pizza in for dinner at parents house. i feel like a slug right about now.
i think my basic plan for the next three weeks is to alternate between a 3 mile and 4 mile run. the 3 will end with a hard 1/2 mile. if i had to put a number on the effort i'd say 80-90%. the 4 mile run will be a tempo effort. most of these will be done over my lunch break as always.
out.
i did manage to make it to guitar lessons today which as always was a blast. the wife bought me a new guitar for xmas. the coolest present ever! been playing lots of blues.
then managed to cram four pieces of pizza in for dinner at parents house. i feel like a slug right about now.
i think my basic plan for the next three weeks is to alternate between a 3 mile and 4 mile run. the 3 will end with a hard 1/2 mile. if i had to put a number on the effort i'd say 80-90%. the 4 mile run will be a tempo effort. most of these will be done over my lunch break as always.
out.
Friday, March 7, 2008
Thursday, March 6, 2008
4m at lunch in 24:06 (6:01/mile). rethinking again. done with 1 hour runs, probably done with the idea of doing a ultra...we'll see. my back just can't stand up to the pounding. going to concentrate on shorter, quicker runs and try to get ready for the mopac 5k. hoping to just beat 18 flat at the moment.
so basically going to alternate between 3 and 4 miles run at what feels like tempo effort. try to get one longer run maybe each week. only 3 weeks from the this weekend is the race. and the family is out of town for one of those. so we'll see about the "longer" runs.
so basically going to alternate between 3 and 4 miles run at what feels like tempo effort. try to get one longer run maybe each week. only 3 weeks from the this weekend is the race. and the family is out of town for one of those. so we'll see about the "longer" runs.
Wednesday, March 5, 2008
Tuesday, March 4, 2008
:59 at lunch. Warmed up ~14min then 2x7:00 w/ 3min rest, then 1x ~1/2 in 2:55 into wind. Felt ok on each longer rep. Short rep was working hard. Cruised in hitting 6:20s the last ~21min. Seem to be able to cruise right around that 6:15-6:20 pace but when I tried to crank it up a little I really feel the effort. Need to start working on daily push ups, I think this can only help.
Saturday, March 1, 2008
:30 at the C. Ran 2 x ½ loop, 1mi tempo, 1 x ½ loop all on 3min rest. Times were 62/61/6:08/65. Felt ok on the first 2 reps, tempo was ok and last rep good start to feel it all. I think cramming in workouts in three runs was a bit much by today. Next week I’m going to only do workouts on Tuesday and the weekend. Hopefully that will lead to feeling a little fresher.
Thursday, February 28, 2008
1:01:11 at lunch in the rain/cold/windy. I was soaked and frozen by the time it was all over. Not prepared to deal with the rain.
Anyway did 5x1:00(2:00), 5:00 easy, 1x1.5mi in 9:19 (6:17 pace), 5:00 easy, 3x1:00(2:00 rest).
By the end of the run felt like I had one foot in the grave. Left knee a little sore on the outer top. Never really had pain there.
That 1.5mi pace is not what I was looking for. Started off the first ½ at 3:00 pace and I guess gradually slowed. Hopefully the rain, headwind and temps had a lot to do with that. Plan on doing this again next week.
Anyway did 5x1:00(2:00), 5:00 easy, 1x1.5mi in 9:19 (6:17 pace), 5:00 easy, 3x1:00(2:00 rest).
By the end of the run felt like I had one foot in the grave. Left knee a little sore on the outer top. Never really had pain there.
That 1.5mi pace is not what I was looking for. Started off the first ½ at 3:00 pace and I guess gradually slowed. Hopefully the rain, headwind and temps had a lot to do with that. Plan on doing this again next week.
Tuesday, February 26, 2008
1:00:58 at lunch. Felt slow, but the pace was good overall.
Did 8min steady, 1min rest, 1min hard, 3min rest, 5min steady, 1min rest, 1min hard, 3min rest, 3min steady, 1min rest, 1min hard.
Just kind of cruised the longer efforts, trying to keep it close to 6min pace. Felt like that was fast enough today.
Weather was bad overnight so there were some ice patches to deal with along the route today.
Did 8min steady, 1min rest, 1min hard, 3min rest, 5min steady, 1min rest, 1min hard, 3min rest, 3min steady, 1min rest, 1min hard.
Just kind of cruised the longer efforts, trying to keep it close to 6min pace. Felt like that was fast enough today.
Weather was bad overnight so there were some ice patches to deal with along the route today.
Monday, February 25, 2008
WEEKLY LOG
2/19/08- 1:02 at lunch. Did 3x5:00 w/ 5:00 rest. Into the wind most of the way. Felt old, slow, stiff, sore, no turnover, slow to recover, no lift, no mental edge.
2/21/08- 1:01:05 at lunch. Did 1:00 surges each 10 minutes for the first 30 minutes. Then did 1:00 surges each 5 minutes, three times. Then finished up with 1:00 surges the next 3 minutes twice. So ended up being 3x1min (10min rest) 3x1min (5min rest), 2x1min (3min rest). This really seemed to make the run go by faster. Not sure what the physical gains would be.
2/23/08- Run for Bob 5-k- Great time. Ran with a couple people I haven’t seen in years. Got to say hi to Bob and his spirits seemed to be soaring on cloud nine. I haven’t seen an official number of participants or how much money was raised. But I was very happy with the amount of local support. Even saw a number of runner’s from O-town which was also cool. Ran the 5k then the 1-miler with son. Total time of running was about 30:00.
2/21/08- 1:01:05 at lunch. Did 1:00 surges each 10 minutes for the first 30 minutes. Then did 1:00 surges each 5 minutes, three times. Then finished up with 1:00 surges the next 3 minutes twice. So ended up being 3x1min (10min rest) 3x1min (5min rest), 2x1min (3min rest). This really seemed to make the run go by faster. Not sure what the physical gains would be.
2/23/08- Run for Bob 5-k- Great time. Ran with a couple people I haven’t seen in years. Got to say hi to Bob and his spirits seemed to be soaring on cloud nine. I haven’t seen an official number of participants or how much money was raised. But I was very happy with the amount of local support. Even saw a number of runner’s from O-town which was also cool. Ran the 5k then the 1-miler with son. Total time of running was about 30:00.
Working out in place
25:00 elliptical machine. Haven't been on this machine for awhile, and the quads could tell. Wanted 30min but could only fight the boredom so long.
Thursday, February 21, 2008
Will the weather break????????
1:01:05 at lunch. Did 1:00 surges each 10 minutes for the first 30 minutes. Then did 1:00 surges each 5 minutes, three times. Then finished up with 1:00 surges the next 3 minutes twice. So ended up being 3x1min (10min rest) 3x1min (5min rest), 2x1min (3min rest). This really seemed to make the run go by faster. Not sure what the physical gains would be.2/19/08- 1:02 at lunch. Did 3x5:00 w/ 5:00 rest. Into the wind most of the way. Felt old, slow, stiff, sore, no turnover, slow to recover, no lift, no mental edge.
Tuesday, February 19, 2008
Sunday, February 17, 2008
made it out for a workout (of sorts) this afternoon. wanted to get out for about 1 hour again, but the council meeting at church lasted about 2 hours, so it kind of ate up my afternoon.
anyway the wind was still blowing and it was still pretty cool out. i headed to the cemetary to try to get out of the wind. ended up running 34:06 w/ basically 3x1-loop in 2:45, 2:42, and 2:42. took 2 loops recovers (~6:20). Went with the long rest to try to "ease" into the speed work.
it went pretty good as the pace of these felt good, and the effort was less than i expected for this pace.
anyway the wind was still blowing and it was still pretty cool out. i headed to the cemetary to try to get out of the wind. ended up running 34:06 w/ basically 3x1-loop in 2:45, 2:42, and 2:42. took 2 loops recovers (~6:20). Went with the long rest to try to "ease" into the speed work.
it went pretty good as the pace of these felt good, and the effort was less than i expected for this pace.
Thursday, February 14, 2008
Blowin' in the Wind
this run can be summed up by....windblown and icy
1:04:40 run with the first 35-40min into reported 35-40mph winds and icy pathes from earlier freezing rain! thats not to say it was all bad, the last part of the run and wind was at my back, or over or shoulder, and the path seemed to clear up some. so with prevailing winds and clear footing it was more or less clear sailing the last part.
pace was comfortable the whole run and i think i managed to get through it without pulling anything due to slipping and slidding on the ice.
got in some pushups last night. 1x20 and 1x15. gotta start somewhere.
1:04:40 run with the first 35-40min into reported 35-40mph winds and icy pathes from earlier freezing rain! thats not to say it was all bad, the last part of the run and wind was at my back, or over or shoulder, and the path seemed to clear up some. so with prevailing winds and clear footing it was more or less clear sailing the last part.
pace was comfortable the whole run and i think i managed to get through it without pulling anything due to slipping and slidding on the ice.
got in some pushups last night. 1x20 and 1x15. gotta start somewhere.
Wednesday, February 13, 2008
Feeling Good
i'm a little surprised the legs feel as good as they do today. since yesterdays run was over 1min quicker than the prior week i thought they'd be about as sore. but just a little tenderness in the lower quad area.
although, my upper body, especially biceps, were very tired last night. i was playing with gannon and could feel the fatigue. to combat this in the future im going to start doing some push ups on days i dont run. we'll see how many i can do (no doubt it will be less vs more) as i am built like the typical distance runner!
although, my upper body, especially biceps, were very tired last night. i was playing with gannon and could feel the fatigue. to combat this in the future im going to start doing some push ups on days i dont run. we'll see how many i can do (no doubt it will be less vs more) as i am built like the typical distance runner!
Tuesday, February 12, 2008
February 12, 2008
well it was a chilly one out there today. add the wind in and it was -1d. so that made the first 40:00 or so a little dicy. anyway the run went well in 1:03:38 which is about 1:20 faster than last week. i'll take it. was running out of steam a little in the last 10:00 so tried to pick it up a little to get out of the rut. seemed to work. thats one problem with doing this at lunch, i dont really eat between breakfast and running so the energy is a little low. maybe need to get some powebars and snack on them or something around 10:30am or so. we'll see what happens. would like to get another 1:00:00 run in on thursday. i think the only thing that will stop that is if i have to see the tax man that day. looks like the weather is going to warm up a little, can't wait for tha.
Thursday, February 7, 2008
Week of February 4, 2008
the plan:
tuesday 5m
thursday 10m
saturday 5m
sunday 5m
reality:
tuesday- 0- snow stormed dumped 3-5". took an extra 25min to get home from mile's school
thursday- 9.75 in 1:04:59 (6:40). this really couldn't have gone better considering this is my longest run in at least 4-5 months. had a little pain in righ calf, which worked up to tight hamstring. but all in all it was a non factor. the first 20min or so the route i chose had snow plowed onto it from the street. so i was in snow that covered shoe up to mid calf for a while. so add that unplanned resistance and the time is even better. quads were tired at the end, but since my avg run has been 3-4mi that was expected. and in reality, within 20mins of finishing i they were basically recovered. i was starving, so i plowed down my burrito, and amp drink and then started on the fulfill post drink. going to make a real effort to drink a recovery drink after each longer workout. glad to get this first longer run, need to keep it a weekly occurence!
friday- 30:00 recovery run at lunch. quads were thrashed, as i expected, from yesterdays longish effort. felt pretty good running, just sore when before and after. ran 15:00 on the bike path, then stretched quads a little, and ran back to work. unseasonably nice weather (pushing 40d), felt overdressed. *note* this weekend is looking pretty hectic, so have to see what happens.
well the weekend was two full days of parenting (some of the parenting I even did right!). really didnt have time to run on saturday and sunday the weather turned miserable. so not a great excuse but didn't run a step.
tuesday 5m
thursday 10m
saturday 5m
sunday 5m
reality:
tuesday- 0- snow stormed dumped 3-5". took an extra 25min to get home from mile's school
thursday- 9.75 in 1:04:59 (6:40). this really couldn't have gone better considering this is my longest run in at least 4-5 months. had a little pain in righ calf, which worked up to tight hamstring. but all in all it was a non factor. the first 20min or so the route i chose had snow plowed onto it from the street. so i was in snow that covered shoe up to mid calf for a while. so add that unplanned resistance and the time is even better. quads were tired at the end, but since my avg run has been 3-4mi that was expected. and in reality, within 20mins of finishing i they were basically recovered. i was starving, so i plowed down my burrito, and amp drink and then started on the fulfill post drink. going to make a real effort to drink a recovery drink after each longer workout. glad to get this first longer run, need to keep it a weekly occurence!
friday- 30:00 recovery run at lunch. quads were thrashed, as i expected, from yesterdays longish effort. felt pretty good running, just sore when before and after. ran 15:00 on the bike path, then stretched quads a little, and ran back to work. unseasonably nice weather (pushing 40d), felt overdressed. *note* this weekend is looking pretty hectic, so have to see what happens.
well the weekend was two full days of parenting (some of the parenting I even did right!). really didnt have time to run on saturday and sunday the weather turned miserable. so not a great excuse but didn't run a step.
Wednesday, February 6, 2008
Day 1 of the transformation...
hi all. i'm trying to get back into running after years and years of competively being at the top in 5k-half marathon road racing. after several injuries and 5 yrs of "sort of" trying to get back to a peak, i have decided it just isn't for me anymore. so where does that leave me? i'm goal oriented, so i needed to find another goal. i still like running a lot, just not pounding around all day every day in the attempt to shave 1 second/mile of my most recent 5k. so my goal is still running oriented. i've done a marathon on a whim a number of years ago, so the allure to that is not strong. i've competed in some local trail races in the NE and KS area and enjoyed them. and there's the ultra. this interests me, but it's a bit paradoxal. i don't want to mindlessly run miles anymore, but the idea of doing the longest race of my life does? so my goal is to do the bohemian alps 50k in september. that's my major goal this year. some other races i'd like to do are some local trail races. a back end goal of the year may be to jump into a 50-mile race in late october (but that's a ways off).
so what do i want this blog to represent? well i think i just want to chronicle what type of running i do. there may be some comparison to what i've done in the past with running, maybe not though.
a little running background. prs of 14.45 5k/ 31.02 10k / 1.06 half marathon / roughly 49.oo 15k. i would say my best races were 15k to half marathon. i enjoyed that pace, and the type of training it took. any pr is at least 7 years old. and in the last 5 years i've probably gotten over 45 mi/week 3-4 times. so to think i could get back into pr shape would be a huge effort. it would take at least 1 yr just to regain some base that would provide the necessary strength to approach any of those times. that is just to daunting, honestly. my life has changed, for the better, and i know longer have the desire that is required for that effort. i greatly admire those that can pound it out day in day out. and balance that with the rest of their life, but that's not form e anymore.
so here's to some trail running and a short ultra in the fall.
ciao
so what do i want this blog to represent? well i think i just want to chronicle what type of running i do. there may be some comparison to what i've done in the past with running, maybe not though.
a little running background. prs of 14.45 5k/ 31.02 10k / 1.06 half marathon / roughly 49.oo 15k. i would say my best races were 15k to half marathon. i enjoyed that pace, and the type of training it took. any pr is at least 7 years old. and in the last 5 years i've probably gotten over 45 mi/week 3-4 times. so to think i could get back into pr shape would be a huge effort. it would take at least 1 yr just to regain some base that would provide the necessary strength to approach any of those times. that is just to daunting, honestly. my life has changed, for the better, and i know longer have the desire that is required for that effort. i greatly admire those that can pound it out day in day out. and balance that with the rest of their life, but that's not form e anymore.
so here's to some trail running and a short ultra in the fall.
ciao
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