Mitch's
Training Log
2008 SUMMER TRAINING SEGMENT:
Lewis & Clark Marathon
Mitch's Racing Team Bio
Mitch's Winter Training Segment
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Week 17
Week 18
Week 19
Week 20
Week 21
Week 22
Week 23
Week 25
Week 26
Week 27
Week 28
Mon 4.7 - Ran @ 5, ran in Grey KFS. Industrial Park loop from Borgia. GPS 6 miles in ?. Felt as good as could be expected day after a long race.
Tue 4.8 - No run, track meet. This is going to be a problem for the near future. Just don't have the motivation to get up and run at 5.
Wed 4.9 - Ran @ 4, ran in Navy KFS. Borgia-9th-Klingsick-5th-South Point-South Bend - 9th-Camp-8th-Oriole-Meadowlark-Borgia. My first run with the Borgia distance squad. Interesting conversation about dog encounters. 6.5 miles in 50:37
Thu 4.10 - Ran @ 4:30, ran in Navy KFS. RFT to RR tracks and back. I am SO anal retentive. Can't stand having 1/2's in my training log. 6.5 miles in 50:53
Fri 4.11 - No run, meet. And it was a cold and windy meet so the day really sucked.
Sat 4.12 - Ran @ 7, ran in Navy KFS. McRun. I don't know what the new guy is trying to prove. He turned a nice run into a hard last 2.5 miles. 8 miles in 59:06
Sun 4.13 - Ran @ 1, ran in Navy KFS. Camp-Sunny-Orchard to 185 and back. Could have gone longer, was feeling pretty good, but we had family concerns so I cut it short. 6 untimed miles.
So so week. Never really felt great and even taking two days off didn't seem to help recovery. 33 miles for the week, 773 for the year.
Week 2
Mon 4.14 - Ran @ 5, ran in Navy KFS. Fair Run to and from Borgia, via 9th-Klingsick-5th-Grand. 1 min. hard/1 min. easy starting at W. Main and finishing at N. Park (13 - 1 min. hard segments). Never really felt comfortable. Stride felt clumsy and awkward. Feet hurt a bit and it affected my stride. I need new shoes. 7 miles in 52:02.
Tue 4.15 - No run, meet. Washington boys looked pretty good. They will get the school record in the 4 x 200 and we certainly never ran 3:25 in the 4 x 400 this early in the season.
Wed 4.16 - Ran @ 4:30, ran in Navy KFS. Same as 4.9, but added a loop on 8th street and in parking lot to make distance. 7 miles in 54:00.
Thu - 4.17 - Ran @ 4:45, ran in Navy KFS. 17:00 warm-up and cool-down in neighborhoods around school. 2 x 800 (2:34.6 and 2:32.1) with 10 min. recovery. My feeble starting attempt to get ready for the mile race on 4.28. So now I have a goal of 5:06. 5 miles total.
Fri 4.18 - No run, meet. And it was a cold and windy meet so the day really sucked. Wait, did I say that already?
Sat 4.19 - Ran @ 7, ran in Navy KFS. McRun. Old school and easy. Only 4 runners this morning. 3 founders (Doc Colter, Johnny Mac and Doc Cassat) and myself. 8 miles in 61:25.
Sun 4.20 - Ran @ 2, ran in Navy KFS. Camp-Sunny-Orchard to 185 and back. Hot. Not really, but when you wear pants and gore-tex the day before 74 feels hot. 6 untimed miles.
Remarkably unspectacular and similar to last week. Guess I did run 2 speed work outs. Last week with 2 meets, so I should get a bit more running in. 33 miles for week, 806 for the year.
Mon 4.21 - Ran @ 4:30, ran in Navy KFS. 17:00 warm-up. 3 sets of 200,200,400. Approx. 155 jog between repeats, 3 min. between sets. 38.4, 39.1, 77.9; 37.4, 38.8, 76.0; 36.3, 38.2, 75.1. 2 mile cool down. Just could not get going on the 200's. Head wind on the home stretch of the 400's. 5 miles total
Tue 4.22 - No run meet. But the weather was nice.
Wed. 4.23 - Ran @ 4:30, ran in Navy KFS. RFT to 2.5 and back from home. Middle 4 in 29:38 felt easy. Allergies bad. Dang Cottonwoods. 6 miles in 46 and change.
Thu 4.24 - Ran @ 4:45, ran in Navy KFS. 13:24 warm-up via Meadowlark-Stafford-Oriole-8th-47 to Washington HS. 4 x 400 with 1 min. recovery (74.8, 73.8, 73.9, 73.4). 5 min. walk/jog recovery, 4 laps of sprinting (old man sprinting) the straights and jogging the turns. Same cool-down as warm-up, plus I added on a bit more around Borgia HS. Strange day. This workout was actually 2 workouts suggested by Coach Russell combined (He claims he used to do the 4 x 400 in 7 minutes!). What a difference running on a 400m track with a nice surface makes. Felt so pumped after doing the 4 x 400 that I decided to do the other workout he suggested too. We will see if it ends up hurting me. 6 miles total.
Fri 4.25 - Ran @ 3:30, ran in Navy KFS. Lions Lake from Washington HS. We had a meet @ South Callaway and since I can't leave until after I get out of school, Coach Russell was nice enough to let me skip (the team left after the 2nd delay was announced and didn't compete in a single event). So I had a nice run right after school. 6 miles in 46:55.
Sat 4.26 - Ran @ 7:00, ran in Navy KFS. McRun. Lots of people gone for River to River, so I ran easy with Coach Stores. 8 miles in 62:00.
Sun 4.27 - Happy Birthday Mag Pie. Ran @ 11:30, ran in Cumulus. Camp-Sunny-Orchard to 185 and back. So I didn't really back off for the race tomorrow. Still hoping to run 5:06, though those 400's on thu. were intriguing. I'm hoping I don't get completely embarrassed. My guess is I will stick close enough to Palm that he buries me with his kick.
Good week. Monday's speed work was tough, thursday's felt good. 37 miles for the week, 843 for the year.
Mon 4.28 - Ran @ 6:30, ran in Navy KFS. Warm-up around SLUH campus with Mark Palm (14:39). 1 mile race in 4:58.8 (2nd overall). 19:37 cool-down around SLUH campus and tracj with Pete Palumbo. What an event and what a race. Thanks to everyone who came and watched and thanks to all the members of the Big River Racing Team, all the HS coaches, and Craig Maxwell for the support. Felt great warming up and doing strides I felt really fast so I was surprised when my first lap was around 76. Was starting to get gapped, so I surged to catch up to the front 4 and caught them around 600. Passed Chip Self on the home straight and caught Palm at about 1000. Right at that time Jeff N. surged and instead of doing something, Mark and I just kind of kept things steady. Hit 400 to go in 3:45 and tried to go. Caught Pete with 200 to go and thought briefly that I might even get Jeff N. Could see the clock with 100 to go and knew I had to get moving. Half way down the stretch I hear Ben on the PA tell the crowd that Palm was making a move. So I look for a gear that I don't have, but, hold the phone, somehow it materializes tonight and I hold off Mark by about .1 second. Sorry Mark, that may have been the first time in my life I actually outkicked someone. 5 miles total.
Tue 4.29 - Ran @ 5, ran in Supernova. RFT to 2.5 and back from home. Middle 4 in 29:47 felt easy. Can't believe how good I felt considering the last time I broke 5 for a mile was in 2000 or 2001. 6 miles in 47:10.
Wed 4.30 - Ran @ 5, ran in Navy KFS. Fair Run to and from Borgia. 7 miles in 55:47.
Thu 5.1 - Ran @ 4, ran in Supernova. South Point with the Borgia distance squad. Moved pretty good. Couple minutes faster than the last time I ran this route with them. 6.5 miles in 49:11.
Fri 5.2 - Ran @ 5:30, ran in Defyance. Camp-Sunny-Orchard to 185 and back. 6 miles in 47:42. Weird day. All my wife's sibs were in town for a funeral (R.I.P. Rich Holtmeyer), so after practice we went out to Camp to have dinner with everyone. 6 miles in 47:42.
Sat 5.3 - Ran @ 7a, ran in Navy KFS. McRun with Doc Colter. 8 miles in 59:52.
Sun 5.4 - Ran @ 3:15, ran in Supernova. Industrial Park loop, down 5th to 47-3rd-Market-Front-Olive-2nd to home. Wanted to go 11, but there hasn't been a whole lot of sleep last couple days. Everytime I laid down for a nap it seemed like I got woken up 15 min. later and then felt even more tired. 7.5 miles in 58:13.
Mixed bag for the week. Happy with the race, but that was the only speedwork for the week. Still haven't run long (except for the 1/2 marathon) since the end of feb. and that marathon is going to be here before I know it. 46 miles for the week, 889 for the year.
Mon 5.5 - Ran @ 4:45, ran in Defyance. 9th-Klingsick-5th-International-9th-Camp-8th-Oriole-Stafford-Meadowlark + around the subs to time. Ryan was late to practice because of a job interview, so I got to run with him. 6 miles in 47:28. Tue 5.6 - Ran @ 4, ran in Navy KFS. Ran a workout with the team. 10 min. + 3 laps of stides warm-up. 4 x 400 with 1:15 recovery (77.2, 75.0, 74.5, 74.2) 150 walk recovery, then 4 x 200 (avg. 38) with 50m walk/100m jog rec. 4 min. walk recovery then 4 x 400 with 1:15 rec. (73.0, 74.2, 73.7, 73.2). Windy. I don't know what it is with me and 200's, but how can I run faster splits than I can run open 2's? 16:10 cool down on the track. Good effort. Ending into the wind was tough. Ryan looks very strong. He had to have averaged under 70 for the last set. 6 miles total.
Wed 5.7 - Ran @ 4, ran in Defyance. No practice because of the rain. That didn't stop me, though. RFT from home to just past Tennis courts at Optimist Park and back. Felt real smooth. 8 miles in 60:49.
Thu 5.8 - Ran @ 5, ran in Supernova. Fair Race route from home + a little on RFT. 5 miles in 40:45.
Fri 5.9 - Ran @ 5, ran in Navy Reeboks. RFT to 2.5 and back. Middle 3 tempo in 6:02.9, 6:02.3, 5:53.8. First mile felt hard, was in control after that. 6 miles total in 42:43.
Sat 5.10 - Ran @ 1, ran in Supernova. In Mexico MO. I think out highway 15 from HS. Did the old USATF mapping function and looks like I went a little over 6. Didn't even miss any races we were in. 6 miles in 48:00.
Sun 5.11 - Ran @ noon, ran in Defyance. Ran home from camp. Sunny-KK-Highway 100-Bluff-West Link - W. Main - ? - 2nd. Very Windy! Also, had a bunch of donuts after church because I didn't realize I would be running so soon. 8 miles in 63:01
45 miles for week, 934 for the year. 2 decent speed workouts. Short "long" run.
Mon 5.12 - Ran @ 5, ran in Supernova. Industrial Park loop. Kind of warm. 6 miles in 47:28
Tue 5.13 - Ran @ 4, ran in Defyance. 8 lap warm-up and cool down. 6 x 800 (4 in 2:43/2:44, 2 in 2:41) with 400 jog (2:30-3:00) recovery. With the Big River Summer Speed Group. Felt easy. 7 miles total.
Wed 5.14 - Ran @ 3:30, ran in Supernova. RFT - Riverfront - South Point loop from Middle School. Felt a little weak at the end. 7 miles in 53:22.
Thu 5.15 - Ran @ 3:30, ran in Defyance. St. John's Road from Washington HS. Light rain. Felt great. 8 miles in 60:00.
Fri 5.16 - Ran @ 3:45, ran in Navy KFS. RFT to 2.5 and back. Middle 4 was supposed to be Tempo, but my splits were all over the place: 3:02, 2:56, 3:06m so just jogged it out. When am I going to learn that after a few good days in a row I will have a bad one. 6 miles in 44:14
Sat 5.17 - Ran @ 7am, ran in Supernova's. McRun. Pushing pretty good in the middle, relaxed at the end. Gave shoes to Doc Colter after the run. They keep me on the outside of my feet and it was really bothering my right ankle and peroneus. 8 miles in 59:00.
Sun 5.18 - Ran @ 11:30, ran in Defyance. Camp-Sunny-Orchard to YY and back. Steady the whole way. First 10 mile run since Go! 1/2 marathon. 10 miles in 1:19:32.
I guess I am happy with the week. Felt great on the Tuesday speed session and most of the rest of the runs. Friday's tempo was the only downer. Need to start pilling on the miles here soon.
52 miles for week, 986 for the year.
Mon 5.19 - Ran @ 5, ran in Navy Reeboks. Fair course from home + an extra loop around the lake. 6 miles in 47:09
Tue 5.20 - Ran @ 6:30, ran in Defyance for warm up (8 laps on track) and cool down (Behind strip mall to Big Bend to S. Geyer and back + 3 laps). Track workout at Vianney. 1600 in 5:30, 1200 in 3:59, 800 in 2:33, 400 in 73. Recovery was jog 1/2 distance of repeat and we went pretty slow. 7 miles total.
Wed 5.21 - Ran @ 4:30, ran in Defyance. Ran from home using GPS. Front-RFT-Old 100-South Point-Optimist Tennis courts and back. 8 miles in 60:00. I am a pacing machine.
Thu 5.22 - Ran @ 3:45, ran in Defyance. Ran from Washington HS. 47-3-Market-Front-Olive-2-Stafford-Front-Around Lions Lake-Front-Zig Zag-3-47-HS-900m on track. Detoured by house to see if I had a package (I didn't) and then met Brian Holdmeyer unexpectedly at Front and Tiemann. Ran rest of the way with him. Was worried when we hooked up since he recently ran a 10k in under 32, but he was nice enough to keep the pace easy. 7 miles in 55:07
Fri 5.23 - Ran @ 8, ran in Navy Reeboks. RFT to 2.5 and back. Tempo from mile 1 to 2.5 then back to start of trail. Hadn't run a good tempo in a while so just decided to go out strong and hold whatever pace I could. Splits were 6:10, 6:05, 5:56 and 5:46. 1.5 mile cool down from Front and Market, down Front to 1 mile mark (the 2 mile mark of the Fair race is near where I started) then back down front to 1.5 mile mark. 7 miles total.
Sat 5.24 - Ran @ 7, ran in Defyance. McRun. Felt great. 8 miles in 59:41
Sun 5.25 - Ran @ 11:30, ran in Defyance. Camp-Sunny-Orchard to Lazy Creek and back. Warm and humid. 8 miles in 64:10
Decent week. Both speed workouts went well, just needed a long run to make it a very good week. Maybe next week. 51 miles for week, 1037 for year.
Mon 5.26 - Ran @ 11:45, ran in Navy Reeboks. Industrial Park loop. Humid. 6 miles in 47:42.
Tue 5.27 - Ran @ 6:30, ran warm up and cool down in Defyance. Warm up and cool down were down Big Bend to S. Geyer and back + laps on track to time (wu 16:00, cd 18:00). 5 x 1200 with 600 slow jog recover. 4:09.5, 4:06.7, 4:05.4, 4:05.8, 4:03.8. Felt in control the whole time. Recovery was approx 4:10. 8 miles total.
Wed 5.28 - Ran @ 3, ran in Defyance. To St. John's Road via old Highway 100 and back from Washington HS. 8 miles in 62:30.
Thu 5.29 - Ran @ 11, ran in Defyance. RFT loop from Washington Middle School with Coach Ohm. Moved well in the middle and then he cramped up. Probably had something to do with him running 10 miles earlier that morning and not eating afterward. 7 miles GPS in 55:00.
Fri 5.30 - Ran @ 8:30, ran in Saucony Fastwitch. From home to Washington HS and back. Was going to do a tempo run, but felt lousy and mental was out of it too. 4 miles in 33:30.
Sat 5.31 - Ran @ 7, ran in Navy Reeboks. McRun. Warm and humid. Thought about trying to run middle 3 miles tempo, but was still worn out. Really no one felt good this morning. 8 miles in 62:00.
Sun 6.1 - Ran @ 7, ran in Defyance. 3 loops @ Shaw with Coach Ohm (he ran 2). Felt great for the first long run in a while. Kind of humid. 15 miles in 2:01:??
Well looks like we hit 2 out of 3 again. Nailed the long run and intervals, no go on the tempo. Considering I only ran 4 miles 1 day I am overall happy with the week.
56 miles for week, 1093 for year.
Mon 6.2 - Ran @ 5, ran in Defyance. From home, RFT to South Point and back. Nice and relaxed and not bad considering I was at the zoo all morning and had cheeseburgers both before and after noon. 7 untimed miles.
Tue 6.3 - Ran @ 6:30, ran in Defyance for warm up (15:11) and cool down (16:00). 4 x 1600 with slow 800 jog recovery. 5:33.1, 5:33.0, 5:32.1, 5:30.0. Amazing times considering I felt lousy and mentally could not find any motivation to run hard. Had this been a race and I felt the same way, people would have been passing me left and right and would not have tried to go with them. 8 miles total.
Wed 6.4 - Ran @ 4:30, ran in Mizuno. Industrial Park loop. Very warm today. Ran at this time on purpose. Need to get used to the heat. 6 miles in 48:00. Thu 6.5 - Ran @ 10:15, ran in Grey Reebok. From home. RFT to 2 miles and back. Warm. 5 miles in 40:10.
Thu 6.5 - Ran @ 4:15, ran in Defyance. Fair Race course. Very Warm. Good day to do first 2-a-day in a while. Took run real easy. 5 miles in 40:47.
Fri 6.6 - Ran @ 10:15, ran in Defyance. RFT from Washington HS via South Point. Then out Front to High and back to HS via Zig Zag - 3rd - 47. 3 miles on trail "tempo" in 6:13, 6:11, 6:10. Stopped at High St. for 5 min. or so because I was not recovering. 8 miles in 56:17.
Sat 6.7 - Ran @ 7, ran in Defyance. Mc Run. Slow. Warm and humid. Didn't get to bed until after midnight last night. 8 untimed miles. Sun 6.8 - Ran @ 7, ran in Defyance. 2 loops @ Shaw with Coach Ohm. Didn't get to bed until after midnight last night. I am not 30 anymore. Can't keeping staying up all night then expect to run well in the morning. 10 miles in 1:23:11.
I guess 1 out of 3 this week. The heat and lack of sleep definately have something to do with the way I am feeling. Plus starting summer school and running at all different times is not a good idea either.
57 miles for week. 1150 for year.
Mon 6.9 - Ran @ 10:30, ran in Cumulus. Industial Park loop from home. Not as easy as it should have been. 6 miles in 47:30 Tue 6.10 - Ran @ 6:30, ran in Defyance. Fair Race course, start and finish at Front and Stafford. Nice morning run. We will see if it has any affect on the TT tonight. 5 miles in 39:20
Tue 6.10 - Ran @ 6:45, ran in Defyance and NB spike. 15:30 warm-up down Big Bend to S. Geyer, cut through sub. back to Vianney. 1 mile Time Trial in 4:58. Felt good at the 800 in 2:26, but fell apart in the last 600. Same cool-down as warm up + a few laps on track, 17:05. 5 miles total.
Wed 6.11 - Ran @ 10, ran in Defyance. St. John's Rd. from HS. Felt blah. 8 miles in 62:38.
Thu 6.12 - Ran @ 10:30, ran in Defyance. RFT to South Point and back. Hot. 6 miles in 45:44.
Fri 6.13 - Ran @ 10:15, ran in Defyance. From HS to RFT via South Point. RFT to 0.5 miles and back. Middle 5 tempo (6:11.7, 6:02.7, 6:00.3, 5:59.7, 5:47.9). Light to moderate rain the whole way. Tempo was very easy (well, the last mile was tough). No consistancy in these tempo runs, short one week, skip the next, good long one today. 9 miles in 62:37. Sat 6.14 - Ran @ 7, ran in Defyance. McRun loop twice. No problem. Could have gone 18 at least. We on auto pilot for most of the second loop, though I tried to pick it up on the hills in the last couple miles. 16 miles in 2:05.
Sun 6.15 - Ran @ 6:30, ran in Cumulus. Started at Front and Stafford. Headed east on 3rd st. to South Point. 8th st. to Klingslick. Hooked up with Johnny Mac at 5th and Klingsick, so I ran back east with him to about Locust St., then back home. 8 miles in 65:23. First mile in 8:50.
What do you know, 3 for 3 this week. Tempo was a pleasant surprise as was the ease of the long run on sat. Keep your fingers crossed and don't get to greedy or cocky. Oh, and get new shoes.
63 miles for week, 1213 for year.
Mon 6.16 - Ran @ 10, ran in Defyance. St. John's Rd. from WHS and back. Felt relaxed. 8 miles in 62:11.
Tue 6.17 - Ran @ 6:30, ran in Cumulus. YMCA loop down 5th st. to Boone then 3rd- reverse Zig Zag- Market-Front-Olive-2nd to time. 5 miles in 40 min. A little worried about going 5 with speed work tonight, but I was feeling really good and it's only 300's.
Tue 6.17 - Ran @ 6:30, ran in New Cumulus. Vianney-Big Bend-S.Geyer-through sub-1 lap on track warm up and cool down. 12 x 300 averaged 55.5 with approx. 1:30 jog recovery. 5k pace, yeah, right. Too short for the folks in my group to run 5k pace. 6 miles total.
Wed 6.18 - Ran @ 10, ran in Defyance. RFT + end of Front St. from WHS. Started toward S. Point. Hip and groin a little sore. 8 miles in 62:53.
Thu 6.19 - Ran @ 6:20 am, ran in Cumulus. YMCA loop. 4 miles in 31:23.
Thu 6.19 - Ran @ 10:20, ran in Defyance. Long Borgia, down KC drive instead of laps on track. 5 miles in 37:57. Felt very weak after run. Mentioned to class today that my throat was sore. Of course I am sick, Connection run is only 10 days away.
Fri 6.20 - No run, sick. Spent yesterday afternoon and all of today in bed. Achy, weak and sensitive all over, plus a sore throat and pounding head. At least only 1 bout of the shivers.
Sat 6.21 - No run. Feeling better, but since I am old I need another recovery day.
Sun 6.22 - Ran in Cumulus. RFT to 1.5 and back. 4 untimed miles. Meh.
This makes no sense. I was excited about the connection run, not worried. Camp next week so I will miss the tuesday speed session. Maybe the race will still work out. 40 miles for the week, 1253 for the year.
Mon 6.23 - Ran @ 10:30, ran in Defyance. RFT to 2.0 and back. 5 untimed miles.
Tue 6.24 - Ran @ 10:30, ran in Cumulus. RFT to 2.5 and back. 6 untimed miles.
Wed 6.25 - Ran @ 10:30, ran in Defyance. Started and ran most of the Fair run. Road work on course made me detour around Lions Lake. Kind of warm today. 5 miles in 40:00.
Thu 6.26 - Ran @ 10, ran in Defyance. Middle School-Bluejay dr.-47-8th-Sunnyside-9th-Schaeper-8th-47-bluejay dr. +1.5 laps warm-up. 1 x 500 in 1:41, 300 jog, 300 in 63. The goal was 6-8 x 500 instead of the 600's they ran tuesday. First went ok and the recovery was good. When I saw the time @ 300 on #2 I just stopped. Call it 2 miles for the day and forget about the race on sunday.
Fri 6.27 - Ran @ 6:15, ran in Cumulus. RFT to 2.5 and back alternating 1 mile hard, 1/2 mile easy starting @ mile mark. 6:06, 4:05, 5:59, 3:55, 5:58. Call it a modified tempo. 6 miles total in about 45 min.
Sat 6.28 - Ran @ 7, ran in Defyance. McRun. 8 miles in 60:24.
Sun 6.29 - Ran @ noon, ran in Cumulus. Camp-Sunny-Orchard to Lazy Creek and back. 8 miles in 64 and change.
Disappointing. Was hoping to run a good race at the Connection Run and I didn't even go. Slept at home all week instead of at Camp because the head/throat thing stuck around for most of the week. 40 miles for week, 1293 for the year.
Mon 6.30 - Ran @ 7, ran in Defyance. Fair Run. Started at Park Pavilion with Borgia CC. No one ran with me. 5 miles in 39:11.
Mon 6.30 - Ran @ 5, ran in Cumulus. Fair Run. Was going to run RFT, but there was a train when I got there, so I ran what I ran this morning. 5 miles in 39:27.
Tue 7.1 - Ran @ 7, ran in Defyance. YMCA loop from Park pavilion with Buschling. 4 miles in 30:44.
Tue 7.1 - Ran @ 6:30. Warm-up and Cool-down in Speedstar, same course as usual. Cutdown workout. 1200 (4:03)-1000 (3:17)- 800 (2:35)- 400 (71) - 200 (35) all with 1/2 distance jog recovery. 6 miles total.
Wed 7.2 - Ran @ 7, ran in Cumulus. RFT to 1.5 and back from Park pavilion. Started with Andrew Tobben. Met Buschling along the way. 6 miles in 47 and change.
Thu 7.3 - Ran @ 6:30, ran in Defyance. 4 Lake Loops. Started early since I am leaving for Columbus OH. Ran with Buschling on the last 2 loops. 6 miles in 48:10.
Fri 7.4 - Ran @ 8:30. Warm-up in Cumulus. 8 laps on Orange MS track (17:00). Freedom 4 miler. 23:07, 9th overall, first in age group. Lousy race. Didn't feel good at all after 1/2 mile. 4:58 mile I ran a few weeks ago converts to a 22:30 4 miles so not really happy with the effort. 19:00 cool down in Cumulus around cousin Lori's subdivision approx. 1 hour after the race. They said they wanted a pic of all the division winners so I stupidly sat around waiting instead of cooling down. 8 miles total. Oh, top 4 guys were from Columbus Running Co. and they told me to send a message to Rosario and the rest of Big River that they were going to take us down in Dec. at Club Nats. XC. Whatever.
Sat 7.5 - Ran @ 7, ran in Defyance. 2 loops at Highbanks park in Columbus. Seemed short, but wore the GPS. Ran with Drew. Tired from not getting to bed until after 1. 8.23 miles according to GPS in 65:49.
Sun 7.6 - Ran @ 7, ran in Cumulus. In Cleveland OH. 3 loops around parks. One 4 mile loop and two 6 mile loops. After mile 10 picked up the pace and ran the next 5 in 7:03, 6:58, 6:48, 6:53, 6:43. 16.26 miles according to GPS in 2:02 and change.
Ok week. Race stunk, but good long run especially considering I haven't slept much on this trip. 64 miles for week, 1357 for year.
Mon 7.7 - No run. Traveling home from Cleveland. Was up early enough to get one in, but I was worried about leg cramps on the long drive.
Tue 7.8 - Ran @ 7, ran in Asics Trail Attack. Big Driver XC course. Included back loop at the start of the run too. Didn't do the start section. Forgot to start watch. 4 untimed miles.
Tue 7.8 - Ran @ 6:30, ran warm up and cool down in Speedstar. Typical Vianney warm up + 1 lap. Warm up and cool down both around 17:00. 5 x 1000 avg. 3:23, with 600 jog recover (avg. 3:18). There was some confusion about the length of the recovery, so our group broke up after the first repeat. Dan and I took 600 recovery, think everyone else took 800. 7 miles total.
Wed 7.9 - Ran @ 7, ran in Defyance. Riverfront Trail to 1.5 and back from Lion's Lake Pavillion. 6 miles in 48:32.
Wed 7.9 - Ran @ 3, ran in Speedstar. YMCA loop from home. Warm. 4 miles in 30:52.
Thu 7.10 - Ran @ 7, ran in Cumulus. Park Pavillion-Grand-5th-Old Highway 100-RFT-Front-Tiemann-S. Lakeshore-Grand-Pavillion. Nice recovery run with Brian Holdmeyer. We ran 7:30's most of the way and Sarah Meiners stayed in front of us (courtesy of an 8:20 opening mile) until about 5 miles. 9 miles in 69:34.
Fri 7.11 - Ran @ 7, ran in Cumulus. Started Fair Run course from Park Pavillion. Met Nora and Hannah Colter at Lafayette and Front on the way back so I ran with them. They ran around Lions Lake via N. Park so everything worked out since I was going to add on to make 6 any way. 6 miles in 48:00.
Sat 7.12 - Ran @ 7, ran in Defyance. Long run from Raytown South HS with Coach Nunn, Michael Farmer, Steven Saylor and Yael. One of the most interesting runs I have been on in a long time. Had to stop for a train. Nice story about Farmer and a dead possum (and later on an explanation for the incident). 12 miles (at least) in 1:40:13.
Sun 7.13 - Ran @ 6:30, ran in Cumulus. Another long run. N. Dawn-Waukomis-Barry-Platte Purchase-NW 108 st.-N. Green Hills dr.-Barry-Waukomis-N. Dawn-random to time. A classic. Hilly course, but never really felt bad. Wore GPS and most miles were in the 7:30-7:40 range. 12 miles in 1:34:00.
Once again, no tempo run, but I did get in 60 miles on only 6 days of running. 60 miles for week, 1417 for year.
Mon 7.14 - Ran @ 7, ran in Defyance. RFT from Park Pavilion to 1.5 miles and back. Easy recovery run. 6 miles in 47:44
Tue 7.15 - Ran @ 7, ran in Speedstar. From Park Pavilion, long way around lake to Front -Lafayette-RFT to 2.5 and back. Middle 5 tempo (6:18,6:13,6:13,6:12,6:06). As if you didn't see this coming, marathon 8 weeks away and I run this stinker. Over 1 min. faster a month ago. Throw in the fact that I haven't had a long run over 16 miles and it is time to hit the panic button. 9 miles total.
Wed 7.16 - Ran @ 7:15, ran in Cumulus. Pavilion-Grand-5th-47-3rd-Zetta-5th-Old 100-RFT-Front-Tiemann-S. Lakeshore-Grand-Pavilion. Started slow Picked up pace after a couple miles. Course is long. 9 miles in 73:15.
Wed. 7.16 - Ran @ 5 pm!, ran in Defyance. Camp-Sunny to Orchard and back. Warm and hilly. Spending an hour and a half in the pool prior to the run probably helped. 5 miles in about 40 min.
Thu 7.17 - Ran @ 7, ran in Cumulus. Fair run + Veterans-Fair Grounds-N. Park-Grand-Veterans to time. Tired. Late night last night. 6 miles in 48:00.
Thu 7.17 - Ran @ 4:45! ran in Defyance. Another warm one. RFT to 2 and back from home. Middle 3 miles in 22:30. 5 miles in 40:02.
Fri 7.18 - Ran @ 7, ran in Defyance. Pavilion-Grand-S. Lakeshore-Tiemann-Front-High-7th-Stafford-8th-47-3rd-Zig zag-Market-Front-Tiemann-Veterans-Lake trail to distance. Very slow recovery run on a route that I made up as I went. 6 miles (GPS) in 49:40.
Sat 7.19 - Ran @ 6:30, ran in Cumulus and spikes. Warmed up with 3 loops around the lake, path over the dam, roads the rest of the way. Big Driver Fun Run. 4th overall in 19:16. Cool down on the course with Brian Holdmeyer, Eric Fernandez and Max Cruz. Don't know what to think. Obviously a tough course, and to be honest, I put out NO effort on the hills, but basically my performances are going in the wrong direction. 8 miles total.
Sun 7.20 - Ran @ 6:30, ran in Asics Trail Attack. On Katy Trail with Josh Ohm. Started in Dutzow, ran 7 miles toward Augusta and back. Stopped less than a minute for a drink, then ran toward Marthasville for a mile and back. Wanted to go 20, but never felt good. Was struggling before the first turn around. After the drink I think I could have gone 4, but Josh's hamstring was acting up, so we cut it to 2. 16 miles in 2:05:50.
Like I said earlier, this is turning into a disaster. The only good thing about the week was 70 total miles (but most of those were SLOW). The tempo run stunk, the race stunk, the long run was a mess. I don't feel bad, just am not getting things done. The tempo runs HAVE to come around. Don't know whether I should give up on the marathon, bear down and gut out L&C (I know I want to run fast, but really I just need to finish to qualify for Boston) or look for a marathon a few weeks after to give myself more time to prepare.
70 miles for the week, 1487 for the year.
Mon 7.21 - Ran @ 7, ran in Defyance. Park pavilion-Veterans-Tiemann-Front-Lafayette-RFT to 2.5 and back. Felt good despite going 16 yesterday. And it is a good thing. Brennan Benkert (MoSouthern), Andrew Tobben (Cornell), Josh Buschling (Drake) and Shawn Goebel (MoSouthern) were there. Went out in 7:30, and dropped down to about 7:10 for the 2nd mile. Unfortunately, they dropped to about 7:00 and I never caught back up. I think if you add up their body fat% it would not add up to me. 8 miles in 58:00
Tue 7.22 - Ran @ 10:30, ran in Asics Speedstar. 2-Olive-Front-Tiemann for a bit-turn around then Front- Lafayette-RFT to 2.5 and back-Lafayette-Front-Olive-2nd-to High and back to Johnson. Wanted to run a 6 or 7 mile tempo. 6:13,6:10,6:15, 6:17 and I stopped. Don't like slowing down on Tempo's. Mentally not a good day. How the hell am I supposed to run 26 miles @ 6:20 pace? 8 miles in 57:40.
Wed 7.23 - Ran @ 9:30, ran in Cumulus. Camp-Sunny-Orchard to 185 and back. Did not feel like a recovery run. You always see the question in Runner's World "I signed up for a trail race in the Yukon, but I live in Florida. How do I train for the hills?" My question is the opposite. How do you have an easy day when the only available terrain is "rolling"? 6 untimed miles.
Thu 7.24 - Ran @ 7:15, ran in Defyance. Same as yesterday. Felt a bit easier, though I almost feel like I am getting sick. 6 untimed miles.
Fri 7.25 - Ran @ 7:20, ran in Defyance and Nike Racers. Warm-up from home to WHS in 18:13. 2 laps of stride straights and walk turns. 4800 in 17:52.3 (5:58.1, 5:57.5, 5:56.7), 1600 in 7:46, 3200 in 11:57.1 (5:58.9, 5:58.2). Cool down back home in 18:02. Now this is more like it. Must have been the 2 days on the hills. Still, my lungs felt better than my legs. 10 miles total.
Sat 7.26 - Ran @ 7, ran in Cumulus. McRun. Legs were weak/achy. 8 miles in 63:46. Sun 7.27 - Ran @ 6:30, ran in Asics Trail. On Katy Trail from Dutzow towards Augusta 9 miles and back. Felt great. Coach Ohm started feeling bad around 13 or 14 and we ran 3 miles @ 8:30 pace. Left him for the last mile in 7:40. Definately could have gone 20 or farther. 18 miles in 2:19:45
Roller coaster week. I was ready to quit, not just marathon training, but running altogether after tuesday and wed. Things got better at the end of the week. I just need to train then show up on race day and see what happens.
64 miles for the week, 1551 for the year.
Week 17
Mon 7.28 - Ran @ 7, ran in Defyance. Park pavilion-Grand-5th-47-3rd-Zetta-5th-S. Bend-9th-Roosevelt-8th-Klingsick-5th-Grand-Pavilion-1 lap around Lions Lake on trail. Felt ok. Hammie a little tight. 9 miles in 69:53.
Tue 7.29 - Ran @ 7, ran in Cumulus. Camp-Sunny-Orchard to Lazy Creek and back. Pushed the hills on the way back. Not super hard, but definately picked up the pace. 8 untimed miles.
Wed 7.30 - Ran @ 7, ran in Asics Speedstar. From Park Pavilion, Fair race course to RFT for a warm-up in 15:50. RFT to 2.5 and back (6:21, 6:19, 6:17, 6:16, 6:16 = 31:30), RFT to 1 mile in 7:39, Continue on RFT to 2.5 and back to start (6:18, 6:17, 6:14, 6:10 = 25:01). Cool down was reverse of the warm-up in 16:11. Now we are getting somewhere. Had to struggle somewhat to maintain form at the end, but a good test of fitness and concentration. Have run 49 miles in last 4 days. 14 miles total today.
Thu 7.31 - Ran @ 7:15, ran in Cumulus. Fair race course from Park Pavilion. Slow. 5 miles in 40:59.
Fri 8.1 - Ran @ 7, Ran in Defyance. Camp-Sunny-Orchard to Lazy Creek and back. Hilly and humid. Thought I would feel better considering how easy yesterday was. Might not have been the best route choice considering I am racing tomorrow. 8 untimed miles.
Sat 8.2 - Ran @ various, ran in various. 18:00 warm up on roads in Forest Park around Central Fields. Strike one, I left this moring without training shoes. Luckily I have 3 old pairs in the trunk (but they are all quite dead). FP XC kickoff race. 5k in 17:50. 40 seconds faster than last year. Felt good the first lap, decidede to hold back on lap 2 so I could move on lap 3. Unfortunately, I did not move on lap 3. Should have kept moving on lap 2. 25 min. cool down to FP Visitior Center and back, then another lap on roads around Central Fields. Our master's team easily won the masters division. 8 miles total.
Sun 8.3 - Ran @ 6:30, ran in Asics trail. Loops @ Shaw with Josh Ohm and Steve Worley. Josh ran 2, Steve and I ran 4. Time is deceptive because the effort was definately there. We definately did not push on the long down hills. Oh well. Really felt it on the last big hill around 18 miles. Outside of lower right leg has been bothering me. Didn't notice it much after 8 miles or so. 20 miles in 2:42:29.
Good week. Good miles and good workouts.
72 miles for week, 1623 for year.
Week 18
Mon 8.4 - Ran @ 7:15, ran in Cumulus. Home-2nd-Olive-Front-Lafayette-RFT-S. Point to Optimist tennis courts and back. Really cruising. Felt easy despite the 82 degrees and 84% humidity. I think my eyelids were sweating. 8 miles in 59:46.
Tue 8.5 - Ran @ 6:30, ran in Defyance. 2nd-Olive-Front-Market- zig zag-3rd-Zetta-5th-S. Bend-9th-Roosevelt-8th-Klingsick-5th-Grand-N.Park-Tiemann-W. Main to High. Nice and relaxed, could have gone another 30 min. or so. Leg did act up a little. 8 miles in 62:45.
Wed 8.6 - Ran @ 7, ran in Defyance. To WHS from home, 1 lap then back home. Wanted to do 2 x 5 mile tempo, but leg was really bothering me and I was tired. Will try to do a 7 mile tempo tonight. 4 miles in about 33 min.
Wed 8.6 - Ran @ 7, ran in Cumulus. Ind. Park loop to Stafford. Uh oh. My right leg is totally jacked. It feels like I have no control of anything below the knee. Leg feels like it will collapse, I can't push off. Totally messing with my mechanics and making hammie and hip sore. 5 miles in 38:24.
Thu 8.7 - No run. Leg is sore and I can tell that running today would be a carbon copy of yesterday. Great. Didn't I get sick about this far out from the STL marathon? If this weren't a family oriented web site I would be dropping some pretty choice words right now.
Fri 8.8 - Ran @ 3:30, ran in new Defyance. RFT to 2.0 and back. Was really undecided about this run. Leg was feeling better, but obviously one day off is not enough to cure an injury. 5 miles in 39:08.
Sat 8.9 - Ran @ 7, ran in Cumulus. McRun with Greg Curran. Leg was sore the whole way, but didn't seem to affect my stride the way it did on wed. 8 miles in 62:46.
Sun 8.10 - Ran @ 6:30, ran in Asics trail. With Josh Ohm on the Katy Trail. Starting in Dutzow went towards Marthasville 5 miles and back, then toward Augusta 5 miles and back. Leg bad until 8 or so, then I noticed it periodically after that. First 5 miles we averaged about 7:50, next 5 were all in the 7:40's. Next 6 were all closer to 8:00. I ran the last 4 miles in 6:53, 6:41, 6:37 and 6:37. Leg really affected speed, I just couldn't move them any faster. Still good effort to finish hard at the end of a 20 miler. 20 miles in 2:34:00.
The only good thing I can say is we will find out soon how things are going. Marathon in 5 weeks and everything will be answered then. I am icing, strengthening and medicating furiously to try and clear this thing up. My speed is definately going to be compromised, but I think I am going to be ok aerobically.
58 miles for week. 1681 for the year.
Week 19
Mon 8.11 - Ran @ 10:30, ran in Defyance. Same as Tuesday 8.5, but went up Camp St. instead of Roosevelt (bigger hill on Camp St.). 8 miles in 61:21.
Tue 8.12 - Ran @ 12:30, ran in new Reeboks. 16:27 Warm-up from home to RFT, including out and back to Yacht Club and on RFT to 1 mile mark. 2 x 3 mile tempo (18:48, 18:47) with 1 mile recovery (7:27). 25:00 cool down, Front-Tiemann-N. Park-Grand-S. Lakeshore-Tiemann-Front-Olive-2nd. Wanted to do 3 x 3 mile, but it was warmer than it has been and I went out too hard. 12 miles total.
Wed 8.13 - Ran @ 7:30, ran in Defyance. 2 loops @ Lions Lake with Borgia XC. Loops went through Fairgrounds, up North Park and down Grand. After 2nd loop continued on Grand to 5th-Clay- Long Borgia Route including down and back @ KC Hall. Leg was a bit stiff. 8 miles in 62:35
Thu 8.14 - Ran @ 3:30, ran in Reeboks. WHS to S. Point-Old 100 to approx. 5 miles and back. GPS went haywire at about the 4.5 mile mark and ended up measuring the course as 19+ miles. Weird. Went to hard on some of the steep downhills yesterday and my groin/hip flexor is really feeling it today. 10 miles in 79:22.
Fri 8.15 - No run. Leg and groin too sore. Also, sat around in meetings all day so the body got kind of lethargic.
Sat 8.16 - Ran @ 7, ran in Defyance. McRun. 3 miles on RFT in 17:52. Hammie felt stiff and leg was bad too, so I am happy with the effort. 8 miles in 57:48.
Sun 8.17 - Ran @ 6:30, ran in Asics Trail. 4 big loops and 1 road loop @ Shaw. First 3 with Coach Ohm. Hit 20 faster than I did 2 weeks ago. Was struggling at the end, but could have gone farther. Leg was fine, groin sore during loop 3 but fine the rest of the time. 23 miles in 3:04:00.
Nice week. Surprised that the leg felt good on the long run. Looking back at the training leading up to my last marathon attempt I am ahead in some ways (more long runs, more consistent speed work, I was sick and missed a lot of time near the end) but behind in others (every run is slower this time around). So all that research has not given me any insight as to how I might do in a few weeks.
69 miles for week, 1750 for the year.
Mon 8.18 - Ran @ 4, ran in Defyance. With Borgia CC. Fair Run + 3 laps around Lions Lake and a little add on until my GPS said 8. Not bad considering yesterday was my longest run in about 15 years. 8 miles in 62:00
Tue 8.19 - Ran @ 5:45, ran in Reebok. Same as last Monday. 8 untimed miles because I forgot to restart my watch after a stoplight.
Wed 8.20 - Ran @ 3:45, ran in Defyance. Middle School to South Point. RFT hard (17:55), Lafayette, Front, Market, Zig Zag, 3rd, 47, BlueJay Dr. to middle school. Run was harder than it should have been. First 3 days of school are taking their toll. 7 miles in 50:23.
Thu 8.21 - Ran @ 4:15, ran in Reebok. YMCA loop. Worthless run. Did not feel good at any point during the run. Stride was completely off. Guess that is what I get for not stretching after yesterdays uptempo run. 4 miles in 30:45
Fri 8.22 - Ran @ 3:45, ran in Defyance. Same route as wed. but just ran steady. Warmest day in a while. Stride still not good. Tired, didn't get to bed until 2 this morning. 7 miles in 55:00
Sat 8.23 - Ran @ 6:30, ran in Asics Trail. 3 loops at Shaw with Judy D. and Doc Colter. Leg was bad and just didn't feel good at all. Fatigue of the week has built up and it showed today as I was hoping to get in 23 again.
Sun 8.24 - No run. I know I am fit enough to finish a marathon, but don't know if I am fast enough. I also know that I won't do worth a darn if I am hurt on the starting line, so I am taking a few days off.
Not in a good place mentally. Got to trust the training I have gotten in and just relax and get healthy. Still can't stop thinking that this break would have done more good about a month ago, though. 49 miles for week, 1799 for year.
Week 21
I have decided to take a week off. Leg is really bothering me. Getting a massage on tuesday. Hopefully that will help.
Mon 8.25 - 17 mile bike ride Tue 8.26 - 1 hour massage Wed 8.27 - Tried to run, made it 7 min. Could have stopped at 2 min. but wanted to give it a chance to warm-up.
Sat 8.30 - 18 mile bike ride followed immediately by a 3 mile run. Better than wed. but that is not saying much 4 miles for week.
1802 for year.
Week 22
Mon 9.1 - Ran @ 8:30a, ran in Reebok. From home to 1.5 mark on RFT with Drew. Very slow, but leg wasn't too bad. 4 miles in 36:00
Tue 9.2 - Ran @ 3:45, ran in Defyance. WHS-47-3rd-Market-Front-Tiemann-N. Park to tennis courts and back. 5 miles in 40:15. Got another massage tonight and my therapist really worked on the muscle that has been bothering me.
Wed 9.3 - Ran @ 3:30, ran in Reebok. WHS-S. Point-RFT-Front-Market-Zig Zag-3rd-47-WHS + 500m on track. Picked up the pace on RFT. Ran the 3 miles in 19:51. Pace felt pretty easy and the leg, while sore, held up alright. I didn't really have that collapsing feeling down there. 7 miles in 51:00
Thu 9.4 - Ran @ 4, ran in Reebok. YMCA loop. Felt ragged. Probably shouldn't have pushed it yesterday. 4 miles in 31:48.
Fri 9.5 - Ran @ 3:45, ran in Defyance. Lion's Lake. 6 miles in 48:00.
Sat 9.6 - Ran @ 7a, ran in Reebok. McRun. Nice and easy. Was a bit worried going in, but leg has been feeling better. 8 miles in 63:25.
Sun 9.7 - Ran @ 2:15, ran in Reebok. Camp-Sunny to Orchard and back. No pain or weakness at all in leg. 5 miles in 39:02.
About as good a week I could expect after time off. I definately will not race Lewis and Clark, but will try to pace Coach Ohm for as long as I can. 38 miles for week, 1841 for year.
Week 23
Mon 9.8 - Ran @ 3:30, ran in Reebok. WHS-47-8th-Roosevelt-9-S. Bend-S. Point-Old 100-RFT to down town trail head and back. Included 2 x 3 mile (6:25, 6:25, 6:20, 3:50, 6:26, 6:25, 6:22) with 1/2 mile recovery. Bit warm on the run. Was definately struggling to hold the pace. Had hoped to just do 1 x 5 mile, but there was a train down town and I was feeling the pace. Leg is feeling ok, though. 10 miles in 70:30
Tue 9.9 - Ran @ 3:30, ran in Defyance. Same as last tuesday, but didn't climb the hill to tennis courts. Added on distance at the end of the run. Warm. 5 miles in 40:00. Another massage. Worked the leg good again.
Wed 9.10 - Ran @ 3:30, ran in Reebok. Seco. Hot. No fun. 5 miles in 40:00
Thu 9.11 - Ran @ 3:45, ran in Reebok. Bluejay-47-8th to Jefferson, turn around-Sunnyside-9th-Schaeper-8th-47-HS warm-up. 4 x 800 (avg. 2:51 w/ 400 jog (2min.) recovery. 10 min. cool down. Hot. First track work in a while. Pace felt ok, but didn't feel like I could go much faster. Leg was not an issue. 5 miles total.
Fri 9.12 - Ran @ 4, ran in Defyance. RFT to 2.5 and back. Hot. No fun. 5 miles in 40:00.
Sat 9.13 - Ran @ 5:30a, ran in Reebok. High 5 in Fenton Mo. 5 miles in 41:33.
Sun 9.14 - Ran @ 11, ran in Reebok. Ind. Park. Windy, cooler. 6 miles in 46:00.
Bailed on Lewis and Clark and it was a smart decision. The only reason I showed up was to try and talk Josh out of running. The only way the conditions could have been worse would have been hail. Or maybe colder so it was snow instead of rain. Columbus Marathon here I come. Nice to get back into speedwork, albeit really slow and not very high volume. Get a couple of long runs in in the next few weeks and see how things go in Columbus. 41 miles for week, 1882 for year.
Mon 9.15 - Ran @ 3:45, ran in Reebok. WHS to S. Point-RFT to just before cement plant-back to old 100-old highway 100 to Jones rd.- back old 100-S. Point to WHS to distance. 3 mile warm up in 22:41. 8 mile tempo run on the rolling hills of old highway 100 in 6:40, 6:27, 6:19, 6:20, 6:19, 6:16, 6:20 and 6:22. 1 mile cool down in 8:02. Was going to run on the RFT, but it was flooded thanks to the storm yesterday. Was just going to try and run hard and not worry about the pace since the first mile was basically all uphill and the rest was rolling, but I found a grove and was able to stick with a decent pace. 12 miles total
Tue 9.16 - Ran @ 4:00, ran in Defyance. Lion's Lake. Nice easy recovery run. 6 miles in 47:02.
Wed 9.17 - Ran @ 4, ran in Defyance. Random run. Too random to record route. Good ol' GPS unit. Felt relaxed whole way. 6 miles in 47:23.
Thu 9.18 - Ran @ 4, ran in Reebok. WMS-Bluejay dr.-47-8th-Schaper-9th-Sunnyside-8th-47-WHS + 500m on track warm-up (16:17). 6 x 800 in 2:50.9, 2:50.0, 2:50.3, 2:50.0, 2:49.5, 2:47.8 with 400 jog recovery (2 min. walk recovery between 5 and 6). 10 min. random cool down. Warmer temps. again. Felt ok, leg was a bit sore. 7 miles total.
Fri 9.19 - Ran @ 4, ran in racers. Industrial Park loop, but stopped at Stafford and walked home. Easy. 5 miles in 40:00.
Sat 9.20 - Ran @ 7, ran in Defyance. Old school McRun (around Lions Lake). RFT still closed due to flash flood clean-up. Ran relaxed. All 4 of us in the lead pace wore the identical Garmin GPS watch. 8 miles in 63:30.
Sun 9.21 - Ran @ 8:15, ran in Reebok. Industrial Park loop-continue down 5th to Old highway 100 to Jones Rd. and back-S. Point-S. Bend-9th-Roosevelt-8th-Klingsick-5th-Grand-N. Park-Tiemann-Front-Olive. Think I saved this route on usatf.com . Bad patch at around 8 -13 miles. Had a GU at 15 and it helped. Downhill finish definately had me feeling I could have gone longer. 20 miles in 2:39:??.
Good week. Loved the long tempo, really happy with the long run, and satisfied with the track work. Leg is hardly a bother anymore. Therapist is now working on hammie. 64 miles for week. 1946 for the year.
Week 25
Mon 9.22 - Ran @ 4, ran in Defyance. Lion's Lake. Tripped on a curb in Zig Zag and leg started to hurt within 4 strides. How many times have I run the Zig Zag and now I hit a curb? Crap. 6 miles in 48:15.
Tue 9.23 - Ran @ 5:30p, ran in racer. YMCA loop. Leg was sore all day, and was considering taking day off. For some reason, though, I didn't think it would bother me during the run and it didn't. 4 miles in 31:20.
Wed 9.24 - Ran @ 3:30, ran in Reebok. WHS to S. Point-Old 100 to Jones Rd. and back to WHS. Wanted to do 8-10 @ marathon RP, but it was hot and I had too much pizza for lunch. 8 miles in 62:25.
Thu 9.25 - Ran @ 3:45, ran in Reebok. WHS-47-8th to Jefferson and back +1 lap on track warm up in 16:07. 4 x 1200 (avg. 4:14) with 600 jog recovery (avg. 3:05). Ran same pace as I did for 800's last week. Wanted to do more, but it was hot. End of 8th and back cool down. 7 miles total.
Fri 9.26 - Ran @ 3:45, ran in Defyance. Long Borgia from WMS including down KC hall driveway and back and around WMS to time. Warm again. 5 miles in 40:00.
Sat 9.27 - Ran @ 7, ran in Reebok. McRun. RFT in 6:06, 5:59, 5:55 + next (hilly) mile in 6:23. Nice effort. 53 degrees at the start of the run. 8 miles in 56:02.
Sun 9.28 - Ran @ 7, ran in Defyance. 2 X the industial park-5th-RFT loop. No bad patches this time. Pushed at the end to try and break 2:50. Did the same run on 2.23 and ran 2:45. That seems odd. 22 miles in 2:50:03.
Another good week. Haven't run a tempo run in a while, so it was nice to see I could still avg. about 6 min. pace. I think the best marathon training for me would involve rotating 10k pace, tempo pace, and marathon pace, getting in 2 of each in every 3 week period. That would of course assume that I ever feel like running a marathon again. 60 miles for week, 2006 for year.
Mon 9.29 - Ran @ 3:45, ran in Reebok. Kind of random route. Basically ran from WHS to the Fair run route. Ran the Fair run backwards until I met up with the Borgia CC team. Then ran the Fair run with them back to Lion's Lake. From there Grand-5th-Klingsick-8th-47 to HS to time. 8+ miles in 65:00.
Tue 9.30 - Ran @ 3:45, ran in racers. WHS-S. Point-RFT-Front-Tiemann-Dam-Fairgrounds- N. Park-Tiemann-Front-RFT-S. Point-WHS. Middle 10 miles in 63:05. Half of run into wind, half with wind. The half with the wind was VERY easy. Happy with the 6:18.5 overall pace. When I ran Detroit in 1991 I ran 3, 10 mile tempo runs, all of which averaged about 6:10 pace. I ran 6:11 pace at Detroit. Sure it's 17 years (!) later, but we can hope for the same kind of results, right? 13 miles in 1:26:00.
Wed 10.1 - Ran @ 3:45, ran in Defyance. Lion's Lake, easy. 6 miles in 47:43.
Thu 10.2 - Ran @ 3:45, ran in Reebok. WHS-47-8th-Klingsick-5th-Highway 100-Bluff-Westlink-W. Main-Tiemann-Front to Stafford. Car in the shop, had to run home today. Have ditched the bike for now. Was having some hip pain after taking that week off. Decided to see if I felt better if I wasn't riding as much and it seems to have helped. 6 untimed miles.
Fri 10.3 - Ran @ 3:45, ran in Defyance. WHS-47-8th to Jeffereson and back across 47 to Roosevelt-back to WHS-Bluejay dr.-WMS to time. Was going to run 800's today, but legs were tight, it was hot and I just couldn't get motivated, so I made it an easy day. 4 miles in 31:00.
Sat 10.4 - Ran @ 7a, ran in Reebok. McRun. RFT in 6:03, 5:58, 5:52. Jogged back a bit to hook back up with the group. That is why total time is so much slower than last week. 8+ miles in 59:06.
Sun 10.5 - Ran @ 6:30a, ran in Defyance. Industrial Park-5th-RFT loop with Doc Colter, then Ind. Park-5th-Burnside-3rd-reverse Zig Zag-Market-Front-Olive-2nd to High. First loop was very easy. Was feeling it a bit in spots on the second "loop". Still a decent enough run overall. 18 miles in 2:22:20.
Another good week. Little disappointed that I didn't run the 800's, but the long tempo was very encouraging. 63 miles for week, 2069 for year.
Week 27
Mon 10.6 - Ran @ 6a, ran in Reebok. Fair run. Going to start running in the AM to get the body used to the marathon start time. 5 miles in 43 ish. RIP Megan Eller.
Tue 10.7 - Ran @ 6a, ran in Defyance. Fair run again. No time, but felt faster than yesterday. 5 untimed miles.
Wed 10.8 - Ran @ 6a, ran in racers. WHS-47-8th to Jefferson and back + 1 lap warm-up in 16:50. 4 x 1200 in 4:13.8, 4:12.6, 4:11.7, 4:12.2 and 1 x 1600 in 5:31.5. All with 400 jog (2:10) recovery. WHS-47-8th-Camp-9th-Lincoln-8th-47-WHS cool down in 15:35. Well now. That was pretty quick. Worked on lengthening stride and it felt pretty darn good. 400 recovery was interesting too. 63:30 total run time, 8 miles total run distance.
Thu 10.9 - Ran @ 6a, ran in Defyance. YMCA loop, but continue down 5th to 47-3rd-Market-Front-Tiemann-W. Main-Rand-2nd to Olive. USATF.com had this one at 6.36, so 6.36 miles in 50:21.
Fri 10.10 - Ran @ 6a, ran in Defyance. Same as yesterday. 6.36 miles in 49:30.
Sat 10.11 - Ran @ 7a, ran in Reebok. McRun. Easy. RIP Matt's daughter. 8 miles in 62:23.
Sun 10.12 - Ran @ 7a, ran in Asics Trail. 14 miles on Katy Trail from Dutzow towards/past Marthasville and back. Ran with Mark Palm so you know things were going to get intersting. Slated to be an 8 mile cutdown tempo (with 3 mile warm-up and cool-down). Started out ok with 6:33 and 6:27 for the first 2 miles. Jumped the gun a bit on mile 3 with a 6:15. Turn around at 4 in 6:17. Finished up with 6:12, 6:09, 6:06 and 6:02. These runs are so much easier with a partner. Mark ran great, kept things under control and kept us moving along. Even at the end I felt like I still had some in the tank if necessary, so I am happy with that. 14 miles in 1:36 and change? I think that's right.
Well, it's just about over. Fighting off a sinus infection and got something in my chest too. Nothing stupid next week. Probably stick to the 5 or 6 milers and get in a 3 mile tempo run on the RFT on wed. Speed work was nice this week. Now I just have to worry about fueling during the race. 52 miles for week, 2121 for the year.
Week 28
Mon 10.13 - Ran @ 6am, ran in Reebok. Fair Run. 5 miles in 42:00. Felt like it was faster, but pace is deceiving when it's dark.
Tue 10.14 - Ran @ 6am, ran in Defyance. Fair Run. 5 miles in 42:15. Felt better than yesterday, don't know why I was slower.
Wed 10.15 - Ran @ 6am, ran in Asics Racer. WHS to RFT via South Point. RFT in 6:02, 5:49, 5:42. Continued through parking lot down to Yacht Club, then back to Lafayette, Front, Market, Zig-Zag, 3rd, 47, WHS. Nice effort. Terrified the entire run that I was going to step on a walnut and twist my ankle. 7 miles in 48:22.
Thu 10.16 - Ran @ 6am, ran in Reebok. Fair Run. 5 miles in 41:20.
Fri 10.17 - Ran @ 6am, ran in Asics Racers. 2nd-Olive, met Coach Stores and Matt so I turned around and ran with them, 2nd-High-5th-47-3rd-Market-Front-Olive-2nd. 4 miles in 31:00. Feeling good.
Sat 10.18 - Ran @ 6:30, ran in Reebok. With Doc Colter around the Industrial Park near our hotel in Indianapolis. 4 miles in 33:00
Sun 10.19 - Columbus Marathon. 2:45:14. 23rd overall, 1st in age group. A summary of my thoughts at each mile follows:
6:10 - hope that mile was short
6:34 - hope that mile was long
6:16 - dang, another short one
6:29 - I think I will throw my gloves. . . here
6:17 - long gradual downhill
6:24 - woo hoo, goal pace
6:30 - my clif shot choices - chocolate and mango.
6:14 - Clif shot working
6:04 - that pack has been ahead of me for the last few miles, I'm gonna catch them
6:24 - woo hoo, goal pace and the pack I worked to catch brakes up almost immediately
6:24 - woo hoo, goal pace
6:29 - uphill, into the wind
6:20 - not feeling too bad, but I am all alone
6:19 - would have been faster, but I dropped my Clif shot and had to go back and get it
6:24 - um, still running, no one seems to know what place I am in
6:08 - apparently I am in 45th place, thanks race official.
6:12 - grabbed a couple Clif Shots, wanted Raspberry but missed. Got vanilla 6:18 - running by the Horseshoe 6:21 - catching folks, a bit uphill, taking a Clif shot before I need it. Smart right?
6:21 - catching folks and is that a side cramp?
6:15 - ok, 1 more drink and I am done because that is a side cramp
6:09 - catching folks
6:08 - a lady just said "Hey, there is someone our age. Go runner." I assume she is refering to me.
6:14 - Caught a guy wearing sweats. No number, apparently he is pacing this other guy
6:08 - Ok, Palm said not to think about the money, but everyone in front of me has $$ on their backs. I am going for it. 6:13 - Not really sure where to go here, but at least the course map said it is downhill to the finish Last .2 - hey, is the clock really still at 2:44? Oh well, not going to get there. Remember to smile for the cameras. Yeah (or is it yea?), we finished and didn't hit the wall.