| 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 |
Thursday, July 31, 2008
July 31st
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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