New Goal...

new goal is to run a marathon in under 3 hours. planning on doing my hometown marathon...the lincoln marathon on the first sunday in may. will probably just post weekly, like a running log. but if i have a better or worse than average run, will try to put something down too.

to date have run a 10 mile, and a couple of 8s. those are what i am considering my long runs at the moment.

Monday, 1/25 - 3mi in ~22min. ran at SNAP on 'mill. Threw in several 1 minute hills and gradually increased the pace each 3 minutes. absolutely no energy all day. oh well.

Where Have I Been

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.

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.

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.

What's in a "PLAN"

I think i'm pretty much off the plan i had posted earlier. big surprise.

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

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!)

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

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.

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!

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.

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

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

3m recovery run at lunch. nothing to exciting, clocked a 1/2mi split a little north of 3min. felt pretty easy, little tightness in left calf, but that's been a pretty consistent "pain" over the last month or so. planning on some 1/2mi repeats with ken tomorrow

actually after thinking about it a little more....thinking more along the lines of this 2 week schedule

m 4 tempo
t 3 ez
w :30 5'up/dn- 10x1' w/ 1' rest
r 3 ez
f 4 tempo
s 3 ez
s :30 5'up/dn- 5x2' w/ 1' rest
m 3ez
t 4 tempo
w 3 ez
r :30 5'up/dn- 3x5' w/ 2' rest
f 3 ez
s :60 long
s 3 ez

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.

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.

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.

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.

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.