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