Took yesterday off, we stayed at Kelly's house previous night. Unfortunately Kelly got shinsplints so she could not run with us. Matt, Liz, Travis, and Abby went for a job at a nearby quarry. Temps were in the 80's, yikes! We only went a little ways before turning back. I'm really pumped for tomorrow and just need it to come already. What is up with these temps though?
Total Distance: 1.8 miles
Sunday, October 26, 2008
October 9th
I felt really good for this run, I started the run very hard and was able to finish strong. I ran the Vitesse loop and pushed the pace from start to finish. I felt very fast, I'm guessing somewhere around 6 minute miles. I just gotta remember to pace myself this weekend
total Distance: 4.4 miles
total Distance: 4.4 miles
Wednesday, October 8, 2008
October 8th
Okay, we're really close to race day. I met up with Justin and we left our apartment for a 4 mile jog. We started off a little quick, but slowed down as run went on. Very boring loop, I really gotta stop doing it. 1 mile straight x 4 is not too much fun. I need to get back to the trails! I felt a little winded on the way back, but think that things will work out well for Chicago. Also, right knee gave out a bit as I ran past Heartland. I don't think that I can run without pain. Honestly, wtf. Oh well, everything will work out for Chicago, I guarantee it!
Total Distance: 4.25 miles
Total Distance: 4.25 miles
October 7th
I woke up early and met up with everybody on quad @ 6am. The bike ride was pretty chilly, but once we started running it was alright. The guys ran together and first, but soon afterwards Dustin and I pulled ahead of everyone. At 15 minutes(Washington St), we turned around and started pushing the other way. We pulled way ahead of everyone else, but could not catch the girls. Ran negative split for sure, but not sure of how much time it took.
Total Distance: 4.5 miles
Total Distance: 4.5 miles
October 5th
I've been a little worried about pacing, so I decided to take off for an 11-miler and see how things went. Ran to south end of trail and back to apt. Started decent pace and gradually got faster, but temps were somewhat warm and by the time I got back to campus, i was pretty beat. I reached a hill on Gregory and had to walk the rest of the way in. Right IT was bothering me a bit from that so decided against running the rest of the way in. A little disheartening, considering the race is so close.
Total Distance: 9 miles
Total Distance: 9 miles
October 4th
Met w/Matt, Travis, & Nick to do a couple miles. Started off with right IT pain, pretty nervous so I stopped 1 1/2 miles into it. Waited for Nick to come back and then ran the rest of the way in with him. Please go away IT pain!!
Total Distance: 3 miles
Total Distance: 3 miles
October 3rd
Met w/Matt over at Shauna's. Started off feeling really tired! But was able to pick up pace as we went along. We ran to the end of the trail and then ran through the field and to Linden. Turned around and finally got in a rhythm. Matt & I split before Willow, but I kept up the pace. Came to ab workout pretty sweaty.
Total Distance: 8.2 miles
Total Distance: 8.2 miles
October 2nd
I got the trainers today and had to try them out. I took off from the start and felt pretty good the entire way. I ran the Vitesse loop from my car, maybe ran a little too hard, but still felt decent.
Total Distance: 4.6 miles
Total Distance: 4.6 miles
October 1st
Tried running today, but IT pain stopped me after about a quarter mile. A little nervous now, hopefully I did not overdo it and hurt something that shouldn't hurt. . .
September 30th
Track workout today. I was planning on doing maybe 4 mile repeats at 6 minute pace. Got to track and Justin talked me into doing 8.
Mile warmup
First one was at 5:45 and the rest were all around 5:55. Jon, Travis, and Matt all left early. Right IT pain at the end.
Mile cooldown
Total Distance: 12 miles
Mile warmup
First one was at 5:45 and the rest were all around 5:55. Jon, Travis, and Matt all left early. Right IT pain at the end.
Mile cooldown
Total Distance: 12 miles
Monday, September 29, 2008
September 28th
I met with Matt and we got together with Abby and Justin @ the quad. Started off a little harder than usual. Ran to bridge on w extension of trail. Kept decent pace, surprisingly a little sore from yesterday's run. Finished feeling a little tired, but decent. Plan is to take tomorrow off and focus on legitimately TAPERING!! I gotta get that through my head. . .
Total Distance: 8.0 miles
Total Distance: 8.0 miles
September 27th
Ran with Matt towards campus. Matt made sure that the pace was quick, must have been running low 6's on the way out. Turned around at Watterson and headed back towards the apartment on School. Pushed pace a little bit and I started to lead the run. Got to Orlando, legs were still feeling good, a little IT pressure, but nothing terrible. Ran as hard as I could over last mile, felt "free" even though when conscious I felt like I was running much too fast. Sprinted in to the house. Body felt good today, but I may have pushed a little too hard.
total distance: 6.9 miles
total distance: 6.9 miles
September 26th
Still sore from yesterday's easy run so decided to take today easy as well. Met w/Travis and we did Vitesse loop. Really hoping that I recover quickly, Chicago is less than 2 1/2 weeks away. . .
Total Distance: 4.25 miles
Total Distance: 4.25 miles
September 25th
Took another day off, still pretty beat from track/race/21 miler. That's a lot for the body to take, lemme tell you.
I ran down Parkside to College and took that to Adelaide where I hopped on the trail. Actually ran into Tim Farrell, coudn't believe it. Took pace real easy, but it felt incredibly difficult. Legs were very sore when I got back so I iced the shins and hamstrings, but everything was tight.
Total Distance: 5.4 miles
I ran down Parkside to College and took that to Adelaide where I hopped on the trail. Actually ran into Tim Farrell, coudn't believe it. Took pace real easy, but it felt incredibly difficult. Legs were very sore when I got back so I iced the shins and hamstrings, but everything was tight.
Total Distance: 5.4 miles
Sunday, September 28, 2008
September 23rd
I took another day off just to make sure that I was going to recover 100%. Ran over to track, planning on doing 2 mile repeats @ sub marathon pace. Instead, decided to do mile repeats--plan was to do them at sub marathon pace, around 6:15. However, a bunch of people were there and ran faster than planned. Plus Travis came and we competed.
Mile warmpup
Mile 1: 5:48
Mile 2: 5:37
Mile 3: 5:45
Mile 4: 5:47
Mile 5: 5:43
Mile 6: 5:49
Ran back to apartment, pretty sore for that, but I made it(somehow)
Total Distance: 12.5 miles
Mile warmpup
Mile 1: 5:48
Mile 2: 5:37
Mile 3: 5:45
Mile 4: 5:47
Mile 5: 5:43
Mile 6: 5:49
Ran back to apartment, pretty sore for that, but I made it(somehow)
Total Distance: 12.5 miles
.September 21st
Felt about 70%. Not horrible, just tired from Thursday and Friday. Ran easy to Watterson and back. Shins a little sore as can be expected, but did not overdo it.
Total Distance: 7.1 miles
Total Distance: 7.1 miles
September 19th
XC Invite
I am still wondering if this was such a good idea. My legs were sore as hell from day b4, especially lower calves.
Travis, Matt H, and myself decided to do this race last minute. I figured it would be good to do some speed after long run. Before the run, my legs were toast, real sore. Loosened up a bit, but I was out of breath from just jogging around.
Started out at a decent clip, but was behind Matt and Travis. Breathing was a little heavy. At about 1/2 mile, I passed up Travis and just b4 mile 1, I passed up Matt. Maybe too early because I got tired pretty quickly and mile 1 was 5:40. 2nd mile was a little tougher, but I didn't slow down much. Not sure what the 2nd mile split was, but I came in at 3 in just over 18 minutes. I started running slower and got passed by a few runners. Just trying to keep pace right now. Just beofre mile 3, Matt passed me, but never got too far ahead.
I had to slow down for this mile because there was no way I could finish at pace. Got things together and about hald mile later, things got smoother. I sped up and started running side by side with other runners. Last 800 was kinda rough, but sprinted last stretch and came across in 30:15(6:03 pace). Matt was not even 15 seconds ahead of me, he also had a great race.
Later on, Travis and I took an ice bath to sooth SORE muscles. Definitely helped
Total Distance(w/cooldown): 6.5 miles
I am still wondering if this was such a good idea. My legs were sore as hell from day b4, especially lower calves.
Travis, Matt H, and myself decided to do this race last minute. I figured it would be good to do some speed after long run. Before the run, my legs were toast, real sore. Loosened up a bit, but I was out of breath from just jogging around.
Started out at a decent clip, but was behind Matt and Travis. Breathing was a little heavy. At about 1/2 mile, I passed up Travis and just b4 mile 1, I passed up Matt. Maybe too early because I got tired pretty quickly and mile 1 was 5:40. 2nd mile was a little tougher, but I didn't slow down much. Not sure what the 2nd mile split was, but I came in at 3 in just over 18 minutes. I started running slower and got passed by a few runners. Just trying to keep pace right now. Just beofre mile 3, Matt passed me, but never got too far ahead.
I had to slow down for this mile because there was no way I could finish at pace. Got things together and about hald mile later, things got smoother. I sped up and started running side by side with other runners. Last 800 was kinda rough, but sprinted last stretch and came across in 30:15(6:03 pace). Matt was not even 15 seconds ahead of me, he also had a great race.
Later on, Travis and I took an ice bath to sooth SORE muscles. Definitely helped
Total Distance(w/cooldown): 6.5 miles
September 18th
Matt and I woke up really early again. 2nd to last 20 miler for Chicago. We ran 3 miles to the gazebo to meet up with the rest of our crew. We got there to find about 10 other people that were also planning on running. We stretched for a bit and then took off. We started off at a decent pace and soon the guys and girl seperated. I ran with Don, Colin, Matt, Matt Hogan, Dustin, and some other kid whose name I forgot.
We got a pretty good pace, Matt H left us around 2 1/2 miles for ROTC training. At 3 miles, it was just me, Matt, and Dustin. We were feeling good and headed out down Linden. Pace was pretty quick still and around 5 or 6 miles out, Dustin headed back to campus while Matt and myself kept on going. Just before getting into Linden, my legs started to get a little heavy. We ran past a dead toad, stopped to check it out which kinda killed my legs. At the turnaround we made a brief stop for h20 and gels. I was not drinking too much but took some water here. We were pretty beat, but continued to push the pace. Running back down Linden was pretty rough, temps weren't too bad, I was just tired.
When getting back onto the trail, Matt said he wasn't doing the whole 20 due to IT/knee/shin issues. Not gonna lie, this kinda motivated me. But I still needed to finish so i slowed a little. Matt kept up the pace so I had to run hard to keep up. I filled up on h20 just past northtown. Just before we got to Raab, Matt changed his mind for the umpteenth time and decided to keep running. He was moving faster than me at this point so I tried unsuccessfully to catch up. He got a couple yards on me and I did everything possible to keep up. When we got to the quad, I was about 10 strides behind him, but by Adelaide he started to pull away. My body was getting near shut down/dehydration at this point and I started slowing down. Gregory was rough, but at Parkside things got a little ugly. I shuffled the last mile and lost a lot of ground. Matt was prob about a half mile ahead of me and things got so bad I started walking over last 1/2 mile. Finished and was thoroughly exhausted
We got a pretty good pace, Matt H left us around 2 1/2 miles for ROTC training. At 3 miles, it was just me, Matt, and Dustin. We were feeling good and headed out down Linden. Pace was pretty quick still and around 5 or 6 miles out, Dustin headed back to campus while Matt and myself kept on going. Just before getting into Linden, my legs started to get a little heavy. We ran past a dead toad, stopped to check it out which kinda killed my legs. At the turnaround we made a brief stop for h20 and gels. I was not drinking too much but took some water here. We were pretty beat, but continued to push the pace. Running back down Linden was pretty rough, temps weren't too bad, I was just tired.
When getting back onto the trail, Matt said he wasn't doing the whole 20 due to IT/knee/shin issues. Not gonna lie, this kinda motivated me. But I still needed to finish so i slowed a little. Matt kept up the pace so I had to run hard to keep up. I filled up on h20 just past northtown. Just before we got to Raab, Matt changed his mind for the umpteenth time and decided to keep running. He was moving faster than me at this point so I tried unsuccessfully to catch up. He got a couple yards on me and I did everything possible to keep up. When we got to the quad, I was about 10 strides behind him, but by Adelaide he started to pull away. My body was getting near shut down/dehydration at this point and I started slowing down. Gregory was rough, but at Parkside things got a little ugly. I shuffled the last mile and lost a lot of ground. Matt was prob about a half mile ahead of me and things got so bad I started walking over last 1/2 mile. Finished and was thoroughly exhausted
Friday, September 26, 2008
September 16th
Ran to the track again today. This time did the workout
Mile warmup
400 meters: 61 seconds
800 meters: 2:30
1200 meters: 4:20
800 meters: 2:28
400 meters: 67 seconds
The new Matt was out there and he really kicked my butt. We pushed each other pretty hard, I think I edged him out on 2nd-4th while he smoked me on the last 400. I probably should not be racing right now. . . Oh well, felt good. Ran back home with Justin
Total Distance: 9.35 miles
Mile warmup
400 meters: 61 seconds
800 meters: 2:30
1200 meters: 4:20
800 meters: 2:28
400 meters: 67 seconds
The new Matt was out there and he really kicked my butt. We pushed each other pretty hard, I think I edged him out on 2nd-4th while he smoked me on the last 400. I probably should not be racing right now. . . Oh well, felt good. Ran back home with Justin
Total Distance: 9.35 miles
September 15th
Around noon, I went for an easy run for about 7 miles.
Later on, ran out to the track to watch the workout, then ran back to the apt afterwards.
Total Distance: 11.7 miles
Later on, ran out to the track to watch the workout, then ran back to the apt afterwards.
Total Distance: 11.7 miles
Thursday, September 25, 2008
September 13th
Before this run, I was considering taking the day off. My shin was hurting just while I was walking. We were supposed to do 20 or more, but walking by itself was hard enough. I stopped At Vitesse and stumbled upon a shin strap. Bought it and decided to run. Thank God.
Saturday group run. About 10 of us met up plus Justin/Abby brought bikes. Started out a little hard, plus was humid. Stopped a few times early, definitely tired. Decided to push pace, up there with guys that were just running 4 miles. At 5 miles, ran around quad.
Matt, Travis, Justin, Abby, and myself headed back out on the trail. Pace was still respectable. Lost Travis @ bathroom. Headed out on Bunn St, pace was getting harder, but still i thought it was manageable. Even considered doing over 20 miles. Hill @ mile 12 killed me and had to walk a bit. Matt moved ahead of me, but we were still w/Abby. We stopped at the top and took a short water break. Sweating really hard, but no shin/IT pain. Started back very slow, felt quite dehydrated. Got some H20 and felt much better.
Matt & I split up for some reason, but Abby stuck with me. I had to stop a few times to stretch out my IT, which was bugging me. At the very end, pain got bad and i had to walk last 200 yards. But having Abby there plus being hydrated definitely helped and was able to run last 3miles at a decent pace.
Total Distance: 19 miles
Saturday group run. About 10 of us met up plus Justin/Abby brought bikes. Started out a little hard, plus was humid. Stopped a few times early, definitely tired. Decided to push pace, up there with guys that were just running 4 miles. At 5 miles, ran around quad.
Matt, Travis, Justin, Abby, and myself headed back out on the trail. Pace was still respectable. Lost Travis @ bathroom. Headed out on Bunn St, pace was getting harder, but still i thought it was manageable. Even considered doing over 20 miles. Hill @ mile 12 killed me and had to walk a bit. Matt moved ahead of me, but we were still w/Abby. We stopped at the top and took a short water break. Sweating really hard, but no shin/IT pain. Started back very slow, felt quite dehydrated. Got some H20 and felt much better.
Matt & I split up for some reason, but Abby stuck with me. I had to stop a few times to stretch out my IT, which was bugging me. At the very end, pain got bad and i had to walk last 200 yards. But having Abby there plus being hydrated definitely helped and was able to run last 3miles at a decent pace.
Total Distance: 19 miles
September 12th
Easy run with Matt and Travis. Not sure if Matt knew what he got himself into when I told him I was going easy. Shin was killing me, but the left knee wasn't too bad. I think I lucked out with that. However, I concentrated so much on that problem, that I totally ignored the shin, which was in shit condition at this point. I ran at about 9 minute miles and took it real easy. Pissed the entire time and really hoping that things do not get worse.
Total Distance: 3.5 miles
Total Distance: 3.5 miles
September 11th
YIKES! I woke up today and could not bend my left leg. This scared the hell out of me, mainly because I had no idea why this would hurt. I guess maybe we pushed so hard the night before that my legs just went numb and all pain was concentrated on my lungs. Either way, i was nervous that I was in trouble for Chicago. After the shin/IT/knee problems, would this random injury be the reason for taking me out of Chicago? Couldn't be, but I could barely walk. Every time it was bent, the pain was excruciating. What am I doing to my body? Overtraining is definitely a concern right now. . .
I iced al day long, hopefully things will get better by tomorrow
I iced al day long, hopefully things will get better by tomorrow
September 10th
My shins were definitely bothering me and was really nervous that I was about to get a stress fracture. I met up with Matt around 11 pm and started off in the dark. The plan was to do about 12 and since I wasn't putting much distance in, I wanted to run FAST. I took off from the start and Matt was definitely struggling early on. My shins were hurting and I thought that it was going to get ugly. However, I kept running hard and soon we had to be running somewhere close to low 6 minute miles. At the turnaround, we had to make a quick pee break and we also needed a minute to rest, I was pretty beat! Turned around @ mile 5 due to intense shin pain.
Turned back and I was pissed. My shin felt like it was going to snap at any second and I wanted to take my frustration out on myself. Good plan James, like that will make the shin better. Well, Matt and I kept running hard, when we back to the trail on Washington, we were running hard. I kept pushing the pace as we got closer and closer, I swear we had to have been moving sub 6. Pace felt really really fast, possibly previous 5K pace. Put a little distance on Matt and as we got closer to Shauna's, the pace just kept getting faster. I sprinted in, finishing just ahead of Matt with nothing left in me. I was beat! Great run tho.
Total Distance: 9.5 miles
Turned back and I was pissed. My shin felt like it was going to snap at any second and I wanted to take my frustration out on myself. Good plan James, like that will make the shin better. Well, Matt and I kept running hard, when we back to the trail on Washington, we were running hard. I kept pushing the pace as we got closer and closer, I swear we had to have been moving sub 6. Pace felt really really fast, possibly previous 5K pace. Put a little distance on Matt and as we got closer to Shauna's, the pace just kept getting faster. I sprinted in, finishing just ahead of Matt with nothing left in me. I was beat! Great run tho.
Total Distance: 9.5 miles
September 9th
Felt a little beat up from last week, but decided to keep going to track workouts. Today was repeat 800s. I didn't feel great, but ran them all under 2:50, most around 2:45. It felt good to do this and was really excited to be running fast.
I think that my recent strategy will really get my body in prime condition for Chicago. I've been doing long runs followed by sprints. I hope that this will teach my body to run fast after it is already tired, and will hopefully increase endurance. I'm a little worried about that 6:18 pace, but I think that if I keep this up, things will be good. Cross your fingers!
I think that my recent strategy will really get my body in prime condition for Chicago. I've been doing long runs followed by sprints. I hope that this will teach my body to run fast after it is already tired, and will hopefully increase endurance. I'm a little worried about that 6:18 pace, but I think that if I keep this up, things will be good. Cross your fingers!
September 7th
I went with Nick to Madison to watch the Ironman. Decided to do 20 around the lake. I was pretty nervous about this run, because it would be my 3rd 20-miler for the week, something I never did before. I had some shin pain too and was very worried about that. Nick and I took off at a decent pace and started cruising around the course. Got to some hills and around mile 5 or 6, I left Nick behind me. Shins bothered me a tad, but I figured it would be alright.
The trail was a little confusing and had to ask for directions a few times. About mile 10, knees started to act up. It got pretty bad and was even worse when i had to run on a sidewalk. I was considering just doing one loop(14.3 miles). When I finally finished the first loop, I grabbed some Boost, ran to my car, got some water and cream and decided that i had already gone so far, I might as well just finish the 20. I took off, feeling pretty motivated about the incoming bikers. Just thinking about it got me pumped. I ran along the beginning/end of the bike course(which I did the year before) and really got to reminiscing. It motivated me so much that I ran a little too fast, got a tad lost and got another tight IT band that needed to be stretched.
On the way back, I ran into a few volunteers, nice to see them. With about a quarter mile to go, I saw the top guy come in. He looked like he was toast, but was far enough of everyone else. That was motivating, but my legs were in a shuffle by now and finished near the transition area with very little left in the tank. Shins/knees were sore, but definitely could have been worse given the conditions.
Week is over! 72 miles, 3 20 milers!!
The trail was a little confusing and had to ask for directions a few times. About mile 10, knees started to act up. It got pretty bad and was even worse when i had to run on a sidewalk. I was considering just doing one loop(14.3 miles). When I finally finished the first loop, I grabbed some Boost, ran to my car, got some water and cream and decided that i had already gone so far, I might as well just finish the 20. I took off, feeling pretty motivated about the incoming bikers. Just thinking about it got me pumped. I ran along the beginning/end of the bike course(which I did the year before) and really got to reminiscing. It motivated me so much that I ran a little too fast, got a tad lost and got another tight IT band that needed to be stretched.
On the way back, I ran into a few volunteers, nice to see them. With about a quarter mile to go, I saw the top guy come in. He looked like he was toast, but was far enough of everyone else. That was motivating, but my legs were in a shuffle by now and finished near the transition area with very little left in the tank. Shins/knees were sore, but definitely could have been worse given the conditions.
Week is over! 72 miles, 3 20 milers!!
September 5th
I met up w/Travis @ the track to do a few mile repeats. We ran them pretty good, maybe a mile warmup or so, then ran 3 more around 6 minute pace. We talked a lot with some guy that was from Germany, with generous breaks. Some shin pain, but tried to take it easy. No IT problems.
Total Distance: 4.5 miles
Total Distance: 4.5 miles
September 4th
Three days after last 20 miler. Woke up @ 5:00 am w/Matt. We left @ 6, ran past run club down Fell about 3 miles into the run. We tried to stop rarely, but IT bothered me occasionally so we stopped a few times. I had to put cream on a few times, joints were a little sore and pace was pretty good. There was a little rain and temps were not bad at all. Worked on hydration, me and Matt did a good job of continuing to drink, took about 3 gels too. Felt good at the end, was able to run hard over the last mile and a half. Matt fell back a little bit at the end, but I was really running hard. Shins hurt, but nothing terrible. Legs were definitely sore.
Total Distance: 21 miles
Total Distance: 21 miles
Monday, September 15, 2008
September 2nd
Nick's track workout
2.5 mile warmup
600 meters @ 85%
800 meters @ 85%
1000 meters @ 85%
800 meters @ 85%
600 meters @ 85%
1.25 mile cooldown
Total Distance: 5.75 miles
2.5 mile warmup
600 meters @ 85%
800 meters @ 85%
1000 meters @ 85%
800 meters @ 85%
600 meters @ 85%
1.25 mile cooldown
Total Distance: 5.75 miles
September 1st
Looking back, this may not have been one of my wiser decisions with regards to training, but Matt & I were set on doing a 20 miler and we couldn't wait much longer. Took off @ quick pace, I struggled to keep up over the first 5 miles. As sun went down, I picked it up a bit. Had to stop to stretch out IT band. We ran into some crazy guy who was walking down Linden for a total distance of 20 miles. Training for the Bataan Death March, from what it sounded like.
@ Hudson, we both took a gel. I kept drinking, I was carrying 2 H20 bottles and Matt had 3 in the camelbak. Did a good job with hydration. We reached Lake Bloomington Rd(M10) surprisingly quickly, but as we turned around the run got a little bit more difficult. 12 miles in my legs started feeling heavy and by the time we passed Hudson, things were getting a little shaky. We ran past the hiker again, said something crazy, and kept moving. With 3 miles ago, Matt started moving ahead of me a bit. I decided that no matter what, I was going to not stop running so I kept moving. The pace did not slow too much, but Matt slowly gained about a quarter mile on me. We ran Northtown to Main, where we saw Sarah, then crawled down Raab to finally wind up @ our apt. Definitely tired, but I did not stop to walk over the last 3 miles.
Total Distance: 20.5 miles
@ Hudson, we both took a gel. I kept drinking, I was carrying 2 H20 bottles and Matt had 3 in the camelbak. Did a good job with hydration. We reached Lake Bloomington Rd(M10) surprisingly quickly, but as we turned around the run got a little bit more difficult. 12 miles in my legs started feeling heavy and by the time we passed Hudson, things were getting a little shaky. We ran past the hiker again, said something crazy, and kept moving. With 3 miles ago, Matt started moving ahead of me a bit. I decided that no matter what, I was going to not stop running so I kept moving. The pace did not slow too much, but Matt slowly gained about a quarter mile on me. We ran Northtown to Main, where we saw Sarah, then crawled down Raab to finally wind up @ our apt. Definitely tired, but I did not stop to walk over the last 3 miles.
Total Distance: 20.5 miles
August 30th
Matt & I drove to McNaughton with the intentions of running 2 loops at a solid pace. However, we did not leave until after 7:30 and found out that the park closed at 10 when we arrived @ 8:30. We started off running at a solid pace since we knew that we would only be able to do one loop. The trail was pretty dark and it was a good thing that I knew my way around. I started running across a bridge around mile 2 when all of a sudden it took a twist sideways. Yikes! I stopped right before tumbling into a black abyss and warned Matt just in time too. We kept going and navigating became more and more difficult. At about 4 or 5 miles into the run, we crossed a creek that did not look familiar. From that point, we decided to just run and see where the trail took us. Somehow, we managed to come across the mile7-9 section of the course and ran that for a bit. Don't know how that happened, considering I can't find that section during the day! Anyways, we ended up back at the beginning of the loop(no idea how) and ran one more time around the field at the beginning of the course.
Total Distance: ~ 6.5 miles
Total Distance: ~ 6.5 miles
August 27th
Did a run @ moderate pace. Shins starting to really hurt, I think that shinsplints have returned.
Total Distance: 7 miles
Total Distance: 7 miles
August 26th
Met up w/Jon and we went out for a run @ moderate pace. We never ran too fast, but we did push each other a bit. I ran the last mile and half solo and picked up the pace a bit by then. Felt good as I finished.
Total Distance: 5.9 miles
Total Distance: 5.9 miles
Wednesday, August 27, 2008
August 22-23rd RAGNAR
Leg#1
Started off in last place with at least a 5 minute gap behind the second to last runner. When I finally got the baton, took off, and really started pounding for first couple miles. Warm/humid + I was wearing a polo shirt with a black hat and tie. At about 3 miles, I caught a glimpse of the runners ahead of me and caught up to them shortly after. I was moving too fast and by 6 miles, I was ready to call it a day. A half mile later(leg was supposed to be only 7.5 miles), I learned that I shot past a turn at least 3 miles back. I lost a lot of momentum as I was already beat at this point and stopped to walk for a minute. From there on out, I basically would run a mile or two and then take a short walk break. I could feel my IT band start to irritate me, so I had to stretch it occassionally. Luckily, I caught up with some guy who was handing out water and drank that down almost immediately. The heat was pretty intense and I was slowing down at this point, but managed to make the entire distance.
13.5 miles
Leg #2
It must have been about 2 or 3 in the morning so I was a little tired as can be imagined. Took off @ a moderate pace so that the IT would be alright and was able to keep a good rhythm. Still felt beat from earlier run, but wanted to make a good run out of it. Got to the base of the hill and just started ascending. IT worried me a little bit, but overall it was alright. I could barely see the hill, but I could definitely feel it. Although, I did not realize it, I believe that the hill gradually rose for about a mile. However, the pace did not slow too much and when I got to the top it was all downhill from there. I was very worried about the IT band, but there was never any problems. I flew over the last 3 miles and cruised into the finish, nearly catching the runner ahead of me(I started off way behind anybody else).
8 miles
Leg #3
It was morning time and again, my legs were toast from the last two legs and nearly a marathon in total. I tried running hard to start off, but quads were pretty beat up at this point. The pace was not bad, but there was a hill at about 2 miles that made it tough. However, after the hill, it was all downhill and I was able to really get cruising. I was constantly worrying about the IT, but never any problems. Kept up good pace and was able to speed up as I came into the finish. My legs were absolutely wrecked, but I felt good now that I was done.
4.5 miles
Total Distance: 26 miles
Started off in last place with at least a 5 minute gap behind the second to last runner. When I finally got the baton, took off, and really started pounding for first couple miles. Warm/humid + I was wearing a polo shirt with a black hat and tie. At about 3 miles, I caught a glimpse of the runners ahead of me and caught up to them shortly after. I was moving too fast and by 6 miles, I was ready to call it a day. A half mile later(leg was supposed to be only 7.5 miles), I learned that I shot past a turn at least 3 miles back. I lost a lot of momentum as I was already beat at this point and stopped to walk for a minute. From there on out, I basically would run a mile or two and then take a short walk break. I could feel my IT band start to irritate me, so I had to stretch it occassionally. Luckily, I caught up with some guy who was handing out water and drank that down almost immediately. The heat was pretty intense and I was slowing down at this point, but managed to make the entire distance.
13.5 miles
Leg #2
It must have been about 2 or 3 in the morning so I was a little tired as can be imagined. Took off @ a moderate pace so that the IT would be alright and was able to keep a good rhythm. Still felt beat from earlier run, but wanted to make a good run out of it. Got to the base of the hill and just started ascending. IT worried me a little bit, but overall it was alright. I could barely see the hill, but I could definitely feel it. Although, I did not realize it, I believe that the hill gradually rose for about a mile. However, the pace did not slow too much and when I got to the top it was all downhill from there. I was very worried about the IT band, but there was never any problems. I flew over the last 3 miles and cruised into the finish, nearly catching the runner ahead of me(I started off way behind anybody else).
8 miles
Leg #3
It was morning time and again, my legs were toast from the last two legs and nearly a marathon in total. I tried running hard to start off, but quads were pretty beat up at this point. The pace was not bad, but there was a hill at about 2 miles that made it tough. However, after the hill, it was all downhill and I was able to really get cruising. I was constantly worrying about the IT, but never any problems. Kept up good pace and was able to speed up as I came into the finish. My legs were absolutely wrecked, but I felt good now that I was done.
4.5 miles
Total Distance: 26 miles
August 20th
Ran w/Matt. Felt a little tired b4 run, but once we got going, I really started pushing. @ about halfway, I started to feel a little tired, but we kept pushing. With about 1/2 mile to go, I had to stop, Matt was pushing a little too hard for me. I jogged the rest of the way in, feeling pretty tired. Pace must have been near 6, possibly under for a few miles.
Total distance: 5 miles
Total distance: 5 miles
August 18th
Met up w/Don, Travis, Matt, Nick, Jon, & Annie for a run around 10. I was pretty excited to run with everybody, but everybody was kinda messing around, which really screwed with my rhythm. We kept starting and stopping. @ mile 2, Matt & I split with the rest of the group to keep running. My IT kept bugging me and I had to stop a few times to stretch it out. We had planned on turning around @ 6 miles, but the run was so shitty that we decided to head back @ 5. I stopped a few more times to stetch it out, but a little after 9 miles, we both decided to stop running and just walk it in. One of the worst runs of my life, but we milked a little over 9 out of it.
total Distance: 9.4 miles
total Distance: 9.4 miles
August 17th
I felt really good and wanted to run fast tonight. I started off the run @ a very solid pace, heading to Watterson. I looped around the building, still picking up speed, probably moving close to 6:00/mile. Around 4 1/2 miles, I slowed a bit, but managed to continue running. Felt IT pain around mile 6, but managed to finish the run strong.
Total distance: 6.9 miles
Did some workout, can't remember the details
Total distance: 6.9 miles
Did some workout, can't remember the details
August 15th
PM: Got together w/Travis for a run. We decided to start off slow and gradually increase the pace. The run was good, felt a little bored, getting in an easy rhythm was a bit strange for me. The run felt good and we picked up the pace over last few miles. Farthest run since the shinsplints. However, there was no major pain to deal with.
Afterwards, we went over to the track where we did our workouts.
50 pushups
100, 75, 75 x 2
45 pushups
Total Distance: 8.3 miles
Afterwards, we went over to the track where we did our workouts.
50 pushups
100, 75, 75 x 2
45 pushups
Total Distance: 8.3 miles
August 14th
Ran loop around apartment @ moderate pace. IT starting to act up again
total distance: 4.3 miles
total distance: 4.3 miles
Tuesday, August 12, 2008
August 11th
AM: 50, 45 pushups
crunches: 100, 75, 75 x 2
PM: At night took off for a little run. Had knee pain for first mile in both knees, but soon went away. Felt FAST. I was moving real fast and must have been close to 6 minute miles(maybe faster?). Very happy with pace, ran most on grass. About halfway, I was able to speed up, felt incredible!
Hard finish, couldn't quite keep pace over last half mile, but very happy with run. No shin pain.
Total Distance: 4.25 miles
crunches: 100, 75, 75 x 2
PM: At night took off for a little run. Had knee pain for first mile in both knees, but soon went away. Felt FAST. I was moving real fast and must have been close to 6 minute miles(maybe faster?). Very happy with pace, ran most on grass. About halfway, I was able to speed up, felt incredible!
Hard finish, couldn't quite keep pace over last half mile, but very happy with run. No shin pain.
Total Distance: 4.25 miles
August 10th
Nothing, didn't do a thing. Had major headache so laid around like a bum all day long. Plus wanted to take today off anyways for the shin.
August 9th
Ran @ ISU all on grass. Felt good, started off a little fast so was tired quickly, but still kept good pace. Slight shin pain, but was gone after a little while.
Total Distance: 4.25 miles
pushups: 50, 45
crunches: 100, 75, 75 x 2
Total Distance: 4.25 miles
pushups: 50, 45
crunches: 100, 75, 75 x 2
August 8th
Took today off running to ensure complete recovery. Slight pain when walking , but not too bad overall.
Pushups: 50, 45
100, 75, 75 x 2
Pushups: 50, 45
100, 75, 75 x 2
August 7th
Had my parents drop me off at swimming pool and decided to run back to cabins. Got a little lost, but managed to find my way. Felt good, a little tired, especially with the hills + humidity, but overall was good. Slight shin pain at end of run, but feel that I took correct number of days off for injury. I'm back in business!
Total Distance: 4.5 miles
100, 75, 75 crunches x 2
pushups: 50, 45
Total Distance: 4.5 miles
100, 75, 75 crunches x 2
pushups: 50, 45
August 2nd - 6th
Took 5 days off in a row. On the 2nd, it hurt just to walk. Pain took a while to fully go away, hurt especially while walking up and down stairs. Also noticed that I was exhausted. That took a few days to go away. I think I was overtraining for a little while and the injury/exhaustion were warning signs. By the 5th, I had energy back, but still pain. Wanted to make sure there were no problems with recovery so I took my time.
Changed routine a little bit. Instead of doing 4 sets of pushups, I did one set of 50, would do abs, and afterwards would do another 45. Did this just about every day. Felt easier w/better workout.
Also, just did 2 sets of 100, 75, 75. Confident that this is better, plus is easier
Changed routine a little bit. Instead of doing 4 sets of pushups, I did one set of 50, would do abs, and afterwards would do another 45. Did this just about every day. Felt easier w/better workout.
Also, just did 2 sets of 100, 75, 75. Confident that this is better, plus is easier
August 1st
Felt shin pain before run, but nothing unusual from last week, not too worried. Planned 20 miler on hills next day.
In Tennessee, ran about 2 miles b4 shin pain got bad. Ended up limping in, still running. Iced afterwards 2 or 3 times. Might have to skip 20 miler tomorrow.
Total Distance: 3.5 miles
In Tennessee, ran about 2 miles b4 shin pain got bad. Ended up limping in, still running. Iced afterwards 2 or 3 times. Might have to skip 20 miler tomorrow.
Total Distance: 3.5 miles
Thursday, July 31, 2008
July 31st
| In morning, I did 35, 25, 25, 20 pushups 3 sets of ab routine I had planned to run 15 @ Pekin w/Matt, but I felt like a track workout was for the best. I ran a 6 loop warmup to start off. Mile 1: 6:10 Mile 2: 6:03 Mile 3: 5:50 Mile 4: 6:10 1/2 mile cooldown Felt tired and Matt was pushing hard. He also did not run 12 miles on Tuesday night, but lost me on the 4th lap. Maybe pushed too hard? Felt good though to run fast for a while. Total Distance: 6.25 miles TOTAL DISTANCE IN JULY: 242.1 MILES |
Wednesday, July 30, 2008
July 30th
| Before the run i was a little tired. Called Matt for an easy 7 miler. Joints ok, no pain, ran w/ knee brace, w/out problems. We ran @ a decent clip, but the body was tired from yesterday. Ran on Constitution to North end. Good easy run. Decided to skip workout afterwards, maybe not a good idea, but I think my body could use it. Total Distance: 7.9 miles |
Tuesday, July 29, 2008
July 29th
| I was supposed to be running with Matt again tonight but I got a call @ 10:50 pm from Matt, letting me know I was on my own. Great. I drove to campus, stretched a little, and took off. I wanted to make good time and do at least 12 miles, the goal was 14, but I wasn't going to overdo anything. It was really dark and a good amount of the places I ran at had no power. Anyways, I felt really good for the first couple miles so I decided to go for a fast run and see what I could do. I got into a really good rhythm, which really surprised me considering that my legs were a little heavy from yesterdays run. I felt really good at 4 miles and was considering doing 14 total at this point, but not long after I reached the cornfields. There was no light out here, including moonlight. By now, my legs were feeling a little heavier, but I still was keeping under 7 minute miles. I felt like I was running faster now than at the start of the run. At 6 miles, I decided to turn around. A tree that had been felled by lightning made my decision that much easier. I was able to keep a really good rhythm and kept at it. The pace did not ease up even though my legs were getting a little tired. I stayed focused and managed to keep it up for the rest of the run. I stopped for a quick pee break, but other than that, I finished really well. Also, ran through overflowing sewer on Vernon. Almost knee-deep. I did slow down slightly at the end and cannot help but wonder if hydration was a factor. Finished 12.2 miles in 1:26, barely over 7 minute miles. Very happy with run. |
July 28th
Matt came in and we decided to do something between 10 and 15. Started off @ easy pace and slowly increased until we were at about 7 minute miles. We were moving at a pretty good clip. Slight right knee/shin pain, but not horrible. Ran out to I-74 and finished around 12:30 am. Felt good and very confident afterwards, but had to take a major bathroom break w/2 miles to go. That was rough. Feeling better & better about chicago. Did 35 x 4 pushups 2 sets of 100 crunches, 75 each side Total Distance: 13.3 miles |
July 27th
Coming off an all nighter, not feeling to great to say the least. Went to church w/my cousin, then started running around 8 am. Felt alright all things considered and was able to keep decent pace. Plan was to take it easy to cap off week with 60 miles. Finished with a 5 mile run and felt alright. There was some joint pain though that worried me. Total Distance: 5.1 miles Finished week off w/ 58.9 miles. Miscalcuated otherwise, maybe would have gone for the distance. An almost 60 mile week is still fine w/me, but I need to get a few 70 mile weeks in if I want to make 2:50/2:45 happen |
Saturday, July 26, 2008
July 25th
Today, I felt absolutely horrible. I was incredibly tired and had no motivation to run. I was coughing, my legs were sore, and I felt like I was breathing heavier than I should have been just when I was sitting around the house. The plan was to meet Matt for a run @ 6 pm for 19 miles at Waterfall Glen Trail, but I doubted I had 19 miles in me.
Btw, we were supposed to be doing a 10 mile race the following day on this course, but we were late to register.
PM: I was considering doing just one 9.5 mile loop throughout the entire drive to the Waterfall Glen, but arrived at 4:42, just enough time to be back to meet up with Matt. I took off, running at 7:00 pace for the first couple miles. I took it back a bit when I reached the hills(miles 2.5-5), but was able to keep at a decent pace. I felt a little tired over the hills, but once I was on level surfaces, I was able to pick up the pace again. I was drinking a little bit(not enough, but what can you expect). I finished the loop strong at exactly 6:00(my watch beeped as I entered the parking lot), meaning that the first lap was run in 1:10.
I was expecting Matt to be there, which would really carry me through the last loop, considering I ran the first half of my long run at a pace faster than I run at this distance. Unfortunately, there was confusion and Matt could not make it. I was definitely disappointed, but started running again.
The second loop was quite smooth. The minor joint pain that I had after the first loop was gone. I was probably running closer to 7:15 - 7:30 miles, but that was fine with me. The hills went well, I was able to run them without much problem. I felt a little tightness in the IT after the last hills with about 4 miles to go, but pulled over to stretch for a minute and felt fine for the rest of the way. The quads were pretty sore, but that was it. Breathing was fine and I did not feel tired like I usually do after a long run. I slowed down a tad bit during the last 2 miles, but finished strong in 1:15 for the lap, 2:25 total. Not bad for no salt/calories, just two bottles of water.
I don't think I could have been happier with the way this run turned out. I expected it to be nothing other than a disaster, but things really turned out for the best. This was one of my best training runs ever and I felt like shit beforehand. I am starting to feel very good about Chicago and am becoming more confident about a 2:50. I think that as long as I work on speed and get in some important long runs than I will be good. The most important thing about Chicago will be starting off easy and getting into a rhythm. If I can get into a rhythm, I am certain that I will end up with a good time.
Over the past 7 days, I have run over 70 miles and my weekly total is at 56.7. Hopefully, I will be able to consistenly log 60+ miles a week from here until taper time. My one concern is that my legs may not hold up. I'm going to try to level off training for a while and see how I feel. Wish me luck!
Btw, we were supposed to be doing a 10 mile race the following day on this course, but we were late to register.
PM: I was considering doing just one 9.5 mile loop throughout the entire drive to the Waterfall Glen, but arrived at 4:42, just enough time to be back to meet up with Matt. I took off, running at 7:00 pace for the first couple miles. I took it back a bit when I reached the hills(miles 2.5-5), but was able to keep at a decent pace. I felt a little tired over the hills, but once I was on level surfaces, I was able to pick up the pace again. I was drinking a little bit(not enough, but what can you expect). I finished the loop strong at exactly 6:00(my watch beeped as I entered the parking lot), meaning that the first lap was run in 1:10.
I was expecting Matt to be there, which would really carry me through the last loop, considering I ran the first half of my long run at a pace faster than I run at this distance. Unfortunately, there was confusion and Matt could not make it. I was definitely disappointed, but started running again.
The second loop was quite smooth. The minor joint pain that I had after the first loop was gone. I was probably running closer to 7:15 - 7:30 miles, but that was fine with me. The hills went well, I was able to run them without much problem. I felt a little tightness in the IT after the last hills with about 4 miles to go, but pulled over to stretch for a minute and felt fine for the rest of the way. The quads were pretty sore, but that was it. Breathing was fine and I did not feel tired like I usually do after a long run. I slowed down a tad bit during the last 2 miles, but finished strong in 1:15 for the lap, 2:25 total. Not bad for no salt/calories, just two bottles of water.
I don't think I could have been happier with the way this run turned out. I expected it to be nothing other than a disaster, but things really turned out for the best. This was one of my best training runs ever and I felt like shit beforehand. I am starting to feel very good about Chicago and am becoming more confident about a 2:50. I think that as long as I work on speed and get in some important long runs than I will be good. The most important thing about Chicago will be starting off easy and getting into a rhythm. If I can get into a rhythm, I am certain that I will end up with a good time.
Over the past 7 days, I have run over 70 miles and my weekly total is at 56.7. Hopefully, I will be able to consistenly log 60+ miles a week from here until taper time. My one concern is that my legs may not hold up. I'm going to try to level off training for a while and see how I feel. Wish me luck!
July 24th
Was at home so I decided to do an easy loop. Was considering doing 6 miles or so, but felt really tired on run. Turned around after 1 1/2 miles. Possibly overtraining? I really hope not. I felt absolutely terrible. Not sure if stepping up mileage was a good idea.
Total Distance: 3 miles
Total Distance: 3 miles
July 23rd
AM: A little sore from yesterday's 15 miler, did an early morning run. No joint pain, but legs a little sore at finish, so I decided to skip evening run.
35 x 4 pushups
100 crunches, 75 each side x2
Total Distance: 4.25 miles
35 x 4 pushups
100 crunches, 75 each side x2
Total Distance: 4.25 miles
Thursday, July 24, 2008
July 22nd
After work, I took off for a 15 miler. The sun was covered for the first 3 miles, but came out after that. Go figure. I kept moderate pace and tried to drink as much as possible. At 5 miles, I refilled water @ gas station. Also was taking salt. Kept drinking & got in a good rhythm. Around 10 miles, felt minor IT pain, readjusted strap and stretched out leg, this definitely helped. Stopped at meat store to refill water. During straightaways I got a little wacky, but when I got back into the neighborhood, I was able to pull it together.
The IT was fine for a while longer, but about 3/4 mile before end, had to stretch it again. I stopped at Watterson for 15 miles total, I was stopped by a train and couldn't get the momentum to go another 1/2 mile to finish w/15.5. Plus, I was a little dehydrated & a tad dizzy. Later on, I did 2 sets of crunch routine, but was exhausted.
Total Distance: 15 miles
The IT was fine for a while longer, but about 3/4 mile before end, had to stretch it again. I stopped at Watterson for 15 miles total, I was stopped by a train and couldn't get the momentum to go another 1/2 mile to finish w/15.5. Plus, I was a little dehydrated & a tad dizzy. Later on, I did 2 sets of crunch routine, but was exhausted.
Total Distance: 15 miles
July 21st
AM: Before work, I went out for an easy 4 miler. Felt good considering I did 18 two days ago. Kept moderate pace and felt good.
PM: This was a great run. There was a good storm going on when it started and kept up throughout entire run. I started off first 2 miles @ moderate pace and picked up as I went along. Got in a rhythm and really pushed. Probably near 6:20 pace for a few miles. With about a mile or 2 to go, I felt minor IT pain.
2 sets: 100 crunches, 75 each side
Total Distance: 12.3 miles
PM: This was a great run. There was a good storm going on when it started and kept up throughout entire run. I started off first 2 miles @ moderate pace and picked up as I went along. Got in a rhythm and really pushed. Probably near 6:20 pace for a few miles. With about a mile or 2 to go, I felt minor IT pain.
2 sets: 100 crunches, 75 each side
Total Distance: 12.3 miles
July 20th
No running, my day off for the week, a little icing & stretching.
Pushups: 30 x 4
Ab Routine: 2 sets
Pushups: 30 x 4
Ab Routine: 2 sets
Sunday, July 20, 2008
July 19th
I woke up early this morning and decided to do the run before work as opposed to afterwards. The sun wasn't out and temps were not quite at the 80's. I started w/2 water bottles & 6 salt tablets. I did my best to start off easy so I could pick up the pace later in the run. After about 6 miles, the sun came out along with the humidity. It had rained earlier, making any sun that much worse. The temps were only in the upper 70s, but it felt much warmer. A little while later, I passed a water fountain where I was able to refill my bottles. I took some salt, which really helped. I haven't been doing that lately and I think that it really has been hurting me on some of the longer runs.
I ran out towards Towanda Barnes Rd, a route I hadn't done in almost a year(I missed it!). Now that I lived a little further away, the 12 mile route was now 18.
Anyways, my legs felt a little sore around mile 9, but nothing too bad. I took some salt around 11 miles and kept moving. I was sweating a considerable amount and whenever I was near water, i kept dumping water all over myself.
To my surprise, I peed dark brown around mile 14. I thought I had been drinking plenty of water and felt hydrated, but I guess not. I couldn't really drink more because I could feel a stomach cramp approaching.
I ran last 4 miles fairly strong, the last 2 miles were tough, and the last mile was a straight shot, making it that much more difficult. I lost it a little bit mentally, but I was so close that I was able to finish alright. I iced my knees and stretched, which really helped recovery, but the biggest thing was drinking water. I drank a ton and still peed dark yellow. I must have been really dehydrated.
Total Distance: 18 miles
Weekly Total: 55 miles.
I was supposed to do 60 this week, but i can't complain about 55. This is the most I've run in a week in 2008 which is pretty sad, but I guess that improvement is improvement. Can't argue with that. I really think that Chicago will be a good race, but I think that next year I will have a lot to look forward to. I'm not so sure about 2:45 anymore, but I know that I can definitely do 2:50. In about a month, I will be able to tell what I can go for. Til next time. . .
I ran out towards Towanda Barnes Rd, a route I hadn't done in almost a year(I missed it!). Now that I lived a little further away, the 12 mile route was now 18.
Anyways, my legs felt a little sore around mile 9, but nothing too bad. I took some salt around 11 miles and kept moving. I was sweating a considerable amount and whenever I was near water, i kept dumping water all over myself.
To my surprise, I peed dark brown around mile 14. I thought I had been drinking plenty of water and felt hydrated, but I guess not. I couldn't really drink more because I could feel a stomach cramp approaching.
I ran last 4 miles fairly strong, the last 2 miles were tough, and the last mile was a straight shot, making it that much more difficult. I lost it a little bit mentally, but I was so close that I was able to finish alright. I iced my knees and stretched, which really helped recovery, but the biggest thing was drinking water. I drank a ton and still peed dark yellow. I must have been really dehydrated.
Total Distance: 18 miles
Weekly Total: 55 miles.
I was supposed to do 60 this week, but i can't complain about 55. This is the most I've run in a week in 2008 which is pretty sad, but I guess that improvement is improvement. Can't argue with that. I really think that Chicago will be a good race, but I think that next year I will have a lot to look forward to. I'm not so sure about 2:45 anymore, but I know that I can definitely do 2:50. In about a month, I will be able to tell what I can go for. Til next time. . .
July 18th
PM: I was considering taking today off, but after work, I decided to get a short easy run in. I did the LRC loop for almost 5 miles. I ran at an easy pace to try and conserve energy. No knee/IT pain. A little humid, but still felt good.
Total distance: 4.5 miles
Pushups: 130 (35, 35, 30, 30)
Ab Routine: 2 sets
Total distance: 4.5 miles
Pushups: 130 (35, 35, 30, 30)
Ab Routine: 2 sets
Thursday, July 17, 2008
July 17th
First track workout ever.
1 mile warmup @ 7:20
Mile 1 - 6:08
Mile 2 - 6:07
Mile 3 - 6:06
Mile 4 - 6:30
1/2 mile cooldown
Quite hot/humid again, I planned on doing 5 or 6, but after 3rd mile, it was getting really tough. 4th mile was taken much easier, but still was struggling
1 mile warmup @ 7:20
Mile 1 - 6:08
Mile 2 - 6:07
Mile 3 - 6:06
Mile 4 - 6:30
1/2 mile cooldown
Quite hot/humid again, I planned on doing 5 or 6, but after 3rd mile, it was getting really tough. 4th mile was taken much easier, but still was struggling
July 16th
Good recovery day. Ran LRC loop @ moderate pace.
total: 4.7 miles
125 pushups: 35, 30, 30, 30
Ab routine: 2 sets
total: 4.7 miles
125 pushups: 35, 30, 30, 30
Ab routine: 2 sets
July 15th
Ran out @ Clinton, did 10 miles sort of. Trail was overgrown, high heat, high humidity, walked a lot of last couple miles. Drank out of creek at one point.
Total: 10 miles
Total: 10 miles
Monday, July 14, 2008
July 14th
There has been some serious knee pain yesterday and early morning, i have no idea why.
AM: In heat, I went out for an easy 4 mile run. I ran the first mile slow and was able to pick up the pace slightly over the next couple miles. I managed to stay on grass for almost all of the run and my knees and IT really appreciated it. The knees felt great the entire time so I plan to continue to run this course. Beginning to my first planned week of training has begun.
PM: Went out for a progressive 8 miler. 2 loop course of golf course. Went out @ a moderate pace and was moving near full speed around mile 3. Kept up pace and finished strong. Unsure of pace, but it was a solid effort.
Total: 12.5 miles
AM: In heat, I went out for an easy 4 mile run. I ran the first mile slow and was able to pick up the pace slightly over the next couple miles. I managed to stay on grass for almost all of the run and my knees and IT really appreciated it. The knees felt great the entire time so I plan to continue to run this course. Beginning to my first planned week of training has begun.
PM: Went out for a progressive 8 miler. 2 loop course of golf course. Went out @ a moderate pace and was moving near full speed around mile 3. Kept up pace and finished strong. Unsure of pace, but it was a solid effort.
Total: 12.5 miles
July 12th
Today was pretty rough. The plan was to go and do 10 miles, but it just didn't play out. I had a rough night and was pretty hungover going into this run. Just about every mile, I had to take a quick breath. My head was pounding and my whole body felt horrible. I had to have been severely dehydrated and temps in the mid 80's did not help. The humidity was also pretty brutal so at about 5 miles, I decided to turn around and head on in. I was barely moving over the last 2 miles and was a little nervous about overall body condition. I suppose this is not the best way to end a rest week, I think that I may give up drinking for a little while.
Total Distance: 7.8 miles
Total Distance: 7.8 miles
July 11th
Around 5, I went out for an easy 6 mile run. Legs felt good, nothing special, still in chill mode.
Got back & did some crunches/pushups, unsure of how many.
Total Distance 5.7 miles
Got back & did some crunches/pushups, unsure of how many.
Total Distance 5.7 miles
Friday, July 11, 2008
July 10th
AM: Around 8:30, I ran around the golf course for the 4.3 mile loop. Felt good, still trying to make sure I am recovering properly. Got back and iced the knee/IT.
PM: I met up with Brock for a run on the trails near Lake Bloomington. We did a few loops at a relaxed pace-felt good on the legs. We did two short loops and another section of the trail for approximately 6 miles total.
140 pushups: 4 sets of 35, felt good
Ab Routine: 2 sets
Total Distance: 10 miles
PM: I met up with Brock for a run on the trails near Lake Bloomington. We did a few loops at a relaxed pace-felt good on the legs. We did two short loops and another section of the trail for approximately 6 miles total.
140 pushups: 4 sets of 35, felt good
Ab Routine: 2 sets
Total Distance: 10 miles
Wednesday, July 9, 2008
July 9th
I woke up early again today. I looped around the golf course from my apartment, trying to keep the pace easy and sustainable. I ended up with a little over 4 miles. I felt good again. No knee/IT pain, I wore the straps though and still iced afterwards. I think that I will be in real good shape next week.
I finished with the crunch routine
1st set: 100 crunches
75 crunches left side
75 crunches right side
2nd set: 80 crunches
75 left
75 right
Total distance: 4.25 miles
I finished with the crunch routine
1st set: 100 crunches
75 crunches left side
75 crunches right side
2nd set: 80 crunches
75 left
75 right
Total distance: 4.25 miles
July 8th
My plan for today was to run 8 or 9 in the morning and then another 4 in the evening. I was deciding between taking a rest week or increasing mileage. During June, I was very consistent with regards to training, doing just about 50 miles a week. Time for either a rest or increase in distance.
I woke up early and started around 9 am. I felt strong throughout the first 2 miles, but by the time I was getting close to the golf course(mile 2), I was feeling the effects of the weekend/humidity. I was trying to run a little bit faster, but at mile 4 I stopped to catch my breath. I struggled through the last 3.5 miles, moving considerably slower than the first half of my run. I was able to continue without stopping, but may have finished with a 10 minute mile.
Once finished, the knees/IT was feeling sore. All this contributed to my decision to take it easy for the week.
Change of plans: This is my easy week. Hopefully an easy week will allow my IT/knee problems to fully heal so that I can increase mileage for the next month. I would like to put in 55-60 miles next week and maybe even get track work in.
Crossin' my fingers!
Total Distance: 7.5 miles
Finished day with 130 pushups:
4 sets: 35, 35, 30, 30
Ab routine:
2 sets
I woke up early and started around 9 am. I felt strong throughout the first 2 miles, but by the time I was getting close to the golf course(mile 2), I was feeling the effects of the weekend/humidity. I was trying to run a little bit faster, but at mile 4 I stopped to catch my breath. I struggled through the last 3.5 miles, moving considerably slower than the first half of my run. I was able to continue without stopping, but may have finished with a 10 minute mile.
Once finished, the knees/IT was feeling sore. All this contributed to my decision to take it easy for the week.
Change of plans: This is my easy week. Hopefully an easy week will allow my IT/knee problems to fully heal so that I can increase mileage for the next month. I would like to put in 55-60 miles next week and maybe even get track work in.
Crossin' my fingers!
Total Distance: 7.5 miles
Finished day with 130 pushups:
4 sets: 35, 35, 30, 30
Ab routine:
2 sets
July 6th
Frontier Days 10K Stampede Run
First 10K race ever(besides triathlons). Full race report on racing blog
Total distance: 6.2 miles
Time: 39 minutes(6:17 pace)
Afterwards I did some 110 pushups
30, 30, 25, 25
Crunch routine
100 reg crunches
75 left
75 right
First 10K race ever(besides triathlons). Full race report on racing blog
Total distance: 6.2 miles
Time: 39 minutes(6:17 pace)
Afterwards I did some 110 pushups
30, 30, 25, 25
Crunch routine
100 reg crunches
75 left
75 right
July 5th
Matt & I had planned on meeting up for a long run today before our 10K tomorrow. We met at the Waterfall Glen Forest Preserve to do two 9-mile loops. We started off at a pretty quick clip, running somewhere around 7 minute miles. As we continued, the pace gradually increased. By the end of the first lap, I was breathing very heavy and doubtful I could keep that pace for another 9 miles.
After the first loop, we took a quick break and fueled up. I only had water, no Boost, sports drink, food, etc.
We started the 2nd loop at a moderate pace, but by about mile 3(12 overall) we picked it up again. At mile 13, I considered slowing down and was really pushing it, but with Matt there, I kept moving good. No real IT/knee pain. Toes were bothering me, felt like blisters were forming/toenails were possibly coming off. Kept running hard, felt like race pace right now, probably could have used some carbohydrate/sodium. Legs seemed to be weakening. Comparable to mile 20 of marathon. I was a few steps ahead of Matt for the final 5 miles, but with a mile to go, I started running very hard and was able to sprint into the finish.
This was my longest run since Kettle and my longest run on non-rooty/rocky trails since last summer(Wow!) and longest run since Kettle. I felt tired, but not as much from the distance moreso from racing it. I feel confident over marathon distance, I just need to work on speed now.
Total Distance: 18 miles
Earlier in day, I did the crunch routine:
100 crunches regular
75 right
75 left
* two sets total
After the first loop, we took a quick break and fueled up. I only had water, no Boost, sports drink, food, etc.
We started the 2nd loop at a moderate pace, but by about mile 3(12 overall) we picked it up again. At mile 13, I considered slowing down and was really pushing it, but with Matt there, I kept moving good. No real IT/knee pain. Toes were bothering me, felt like blisters were forming/toenails were possibly coming off. Kept running hard, felt like race pace right now, probably could have used some carbohydrate/sodium. Legs seemed to be weakening. Comparable to mile 20 of marathon. I was a few steps ahead of Matt for the final 5 miles, but with a mile to go, I started running very hard and was able to sprint into the finish.
This was my longest run since Kettle and my longest run on non-rooty/rocky trails since last summer(Wow!) and longest run since Kettle. I felt tired, but not as much from the distance moreso from racing it. I feel confident over marathon distance, I just need to work on speed now.
Total Distance: 18 miles
Earlier in day, I did the crunch routine:
100 crunches regular
75 right
75 left
* two sets total
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