I ran my 5 mile tempo run tonight. It was only my second run of the week after coming down with a cold over the weekend.
I had an okay night with temps at 31 with a 9mph wind out of the SE creating a wind chill of 23. I warmed up with a mile in 7:50 and took about 2:30 to stretch out before starting my tempo. I was hoping that I would be able to run the 6:45 pace that my body had seemed to like for my previous tempos. I also knew that my body might not want to go that fast so I decided that I would be happy with 6:55 pace.
My 5 mile course is a little more difficult than the 3 and 4 mile courses I'd run my other tempos on as there were a few minor hills in the first 3 miles. The 3 and 4 mile course have one small hill at about the 2.5 mark and otherwise resemble and asphalt track.
My 6:53.47 first mile seemed a little rough but that may have been the 9mph wind I had in my face for most of it. I regrouped with a 6:41.30 second mile split and a total time of 13:34.77. Mile three threw a few hills my direction and I ran a 6:56.24/20:31.01 split that felt much faster than it was. Mile four went past in 6:52.83/27:23.84 and I finished up with a 6:53.00 5th mile for a time of 34:16.84.
To put this workout in perspective I looked back at my five mile splits from Abe's Amble and the Passavant/Powerade 10k races I ran last summer. My split at Abe's was 34:08.39 and at the PP 10k it was 34:23.69. I think that I am capable of going under 42:00 for 10k. . . on a PRACTICE RUN!
Tomorrow will see me run an easy 5, Saturday will be a 13 miler and Sunday will be another easy 5 for a total of 35 miles for the week.
Only 8 more days until the LSA 5k in Decatur.
Thursday, February 28, 2008
Tuesday, February 26, 2008
A Different Type of Cold
I abbreviated my easy week of training due to a very bad head cold this weekend. It started up on Thursday afternoon and was kicking my butt by Friday morning. After a busy day at work, starting at 0600 to open our outpatient imaging/mammography center and continuing into covering both CT and x-ray in the Emergency Department while running herd on two radiography students (until 1130 when I only covered ED x-ray) and finishing at 1430, I was bushed. Huge run-on sentence there. The preceding was probably a fragment.
Saturday morning I spent in bed until 1030 and after being out of bed for awhile I drug myself outside for a six miler. It was a fairly nice day, when compared to the weather we've been having here in Illinois, with temps hanging right around freezing and no wind.
I ran at a very relaxed pace and trotted out miles of 8:15, 16:24 (two miles actually, I forgot to take my split), 8:23, 8:07 and 8:01. I worked a ton of the congestion out and ended up putting it right back in at the annual party that our radiologists throw for us. I ate a pretty decent dinner and washed it down with two MGDs, a cup of coffee and a James Bond martini (Vodka, gin, and a slice of lemon peel. Shaken, not stirred).
I actually haven't run since then but I'm still hoping to get my key workouts of a five mile tempo run at 6:45-6:55 pace and a nice 13 mile long run.
In ten days I run my 5k in Decatur. That week I'll probably run a few 1000 meter repeats and an 8 or 9 miler in the days prior. We'll see how fast I can run with slightly tired legs.
Saturday morning I spent in bed until 1030 and after being out of bed for awhile I drug myself outside for a six miler. It was a fairly nice day, when compared to the weather we've been having here in Illinois, with temps hanging right around freezing and no wind.
I ran at a very relaxed pace and trotted out miles of 8:15, 16:24 (two miles actually, I forgot to take my split), 8:23, 8:07 and 8:01. I worked a ton of the congestion out and ended up putting it right back in at the annual party that our radiologists throw for us. I ate a pretty decent dinner and washed it down with two MGDs, a cup of coffee and a James Bond martini (Vodka, gin, and a slice of lemon peel. Shaken, not stirred).
I actually haven't run since then but I'm still hoping to get my key workouts of a five mile tempo run at 6:45-6:55 pace and a nice 13 mile long run.
In ten days I run my 5k in Decatur. That week I'll probably run a few 1000 meter repeats and an 8 or 9 miler in the days prior. We'll see how fast I can run with slightly tired legs.
Thursday, February 21, 2008
Cold, cold, cold
After an intense week of training, and a few arthritic feeling recovery days, I decided to take it easy this week and ease up on the intensity a bit. The plan was to run an easy six on Monday and Friday with 1200s on Wednesday and an eight miler on Saturday.
Monday's easy six was holding steady at 8:10 pace through the five mile mark until I was blown to a 7:38 mile to close it out. It still felt nice and relaxed despite that.
Last night I went to the track to do 2 x 1200 in 17 degree temps, NNE winds at 9mp and a wind chill of -1. I ran a two mile warm up in 8:27/7:44 and took 1:51 to stretch a little. I wanted to run my reps in 4:33 and then do a two mile cool down.
I hit my first 1200 in 4:30.50, jogged an 800 in 4:45 and ran my last rep in 4:33.15.
I caught my breath for 2:00 and cut the cool down short to an easy mile in 8:12. I would have gone longer but my toes were going numb and I was getting sleepy.
Tonight we're supposed to get some crappy weather so I'll just lift and hang with my wife and kid.
Monday's easy six was holding steady at 8:10 pace through the five mile mark until I was blown to a 7:38 mile to close it out. It still felt nice and relaxed despite that.
Last night I went to the track to do 2 x 1200 in 17 degree temps, NNE winds at 9mp and a wind chill of -1. I ran a two mile warm up in 8:27/7:44 and took 1:51 to stretch a little. I wanted to run my reps in 4:33 and then do a two mile cool down.
I hit my first 1200 in 4:30.50, jogged an 800 in 4:45 and ran my last rep in 4:33.15.
I caught my breath for 2:00 and cut the cool down short to an easy mile in 8:12. I would have gone longer but my toes were going numb and I was getting sleepy.
Tonight we're supposed to get some crappy weather so I'll just lift and hang with my wife and kid.
Sunday, February 17, 2008
Long Weekend
I am in my second day of a three day weekend. I'm off Monday because Nathan's daycare is closed for President's Day. Friday afternoon I got home at 1500 and run an easy five to get things loosened up for my 12 miler on Saturday. My shoes are old and my body was beat up and I ran a sedate 41:23.
Saturday morning I headed out to the old Lincoln Memorial half marathon course to get my 12 on the hills. It was 28 with a wind from the SE at 8 mph and a wind chill of 20. I think it was warmer than that because I got pretty toasty the last half of the run.
I really wanted to run right around 8:00 pace or slower but my two cups of coffee had other ideas and I hit five miles in the neighborhood of 39:45. I ran out to where I thought the six mile mark was and saw that I'd run a 9:28 mile. I then turned around and ran a 9:26 to the seven mile mark. Apparently I forgot where the six mile mark was.
I cruised to the finish in 1:36:28 and after measuring the course on the USATF website I saw that I had actually run something like 12.33 miles at about 7:48 pace. Oh well. I felt pretty good. . .
Until this morning when I went out for a five mile recovery run and ran splits of 8:33, 9:02, 8:42, 9:10 (I had to stop and stretch right after the three mile mark as my quads and hips were so tight), and 8:24 with a total time of 43:53. I did twenty minutes of yoga, sat in an ice bath like this young lady except I didn't put ice in my cold water because I didn't want to wake up my napping boy. I also didn't have my Runner's World magazine with me, and I was wearing shorts.
My son has decided he likes the movie "Cars" and is out in the living room watching it for the FOURTH time in the last week. I USED to love the movie, now I'm not so sure.
I dug out my old training journals from high school a few days ago and they made for some interesting reading. For instance, this week in 1995 I ran our hard, hilly five mile course, the Can, in 31:40. A few days later I ran 8 x 1200 in 4:53, 4:49, 4:42, 4:37, 4:33, 4:27, 4:21 and 4:13. We did continuous recovery which amounted to about 300 meters of jogging down an alley to the starting point of our loop.
This same week in 1996 I ran a two mile time trial in 11:11.64 with splits of 5:38.21 and 5:33.43. I also ran an easy 10 miles in 1:13:24.
I would love to run those times again. I pretty sure I could handle 31:40 for five this season but 11:11 for two might have to wait for next year.
Saturday morning I headed out to the old Lincoln Memorial half marathon course to get my 12 on the hills. It was 28 with a wind from the SE at 8 mph and a wind chill of 20. I think it was warmer than that because I got pretty toasty the last half of the run.
I really wanted to run right around 8:00 pace or slower but my two cups of coffee had other ideas and I hit five miles in the neighborhood of 39:45. I ran out to where I thought the six mile mark was and saw that I'd run a 9:28 mile. I then turned around and ran a 9:26 to the seven mile mark. Apparently I forgot where the six mile mark was.
I cruised to the finish in 1:36:28 and after measuring the course on the USATF website I saw that I had actually run something like 12.33 miles at about 7:48 pace. Oh well. I felt pretty good. . .
Until this morning when I went out for a five mile recovery run and ran splits of 8:33, 9:02, 8:42, 9:10 (I had to stop and stretch right after the three mile mark as my quads and hips were so tight), and 8:24 with a total time of 43:53. I did twenty minutes of yoga, sat in an ice bath like this young lady except I didn't put ice in my cold water because I didn't want to wake up my napping boy. I also didn't have my Runner's World magazine with me, and I was wearing shorts.
My son has decided he likes the movie "Cars" and is out in the living room watching it for the FOURTH time in the last week. I USED to love the movie, now I'm not so sure.
I dug out my old training journals from high school a few days ago and they made for some interesting reading. For instance, this week in 1995 I ran our hard, hilly five mile course, the Can, in 31:40. A few days later I ran 8 x 1200 in 4:53, 4:49, 4:42, 4:37, 4:33, 4:27, 4:21 and 4:13. We did continuous recovery which amounted to about 300 meters of jogging down an alley to the starting point of our loop.
This same week in 1996 I ran a two mile time trial in 11:11.64 with splits of 5:38.21 and 5:33.43. I also ran an easy 10 miles in 1:13:24.
I would love to run those times again. I pretty sure I could handle 31:40 for five this season but 11:11 for two might have to wait for next year.
Thursday, February 14, 2008
Valentines
When you get married you never really think about what the vows mean. Richer or poorer, in sickness and health. Most of it is just words you're reciting so you can get through the formalities and get to the part about kissing the bride.
In the last few months we've gone through the loss of a grandparent, a much loved sibling heading off to war for the second time, the hospitalization of a parent, a startlingly ill child, minor surgery for the aforementioned child and much worse, the loss of another child.
The pregnancy was a surprise to both of us. Each of us had a moment where we each thought "oh shit", but we both got excited and our apprehension eased upon seeing the heartbeat flickering like a candle on that first ultrasound. Life is a miracle and another child was a blessing that neither of us were going to refuse.
Sadly, at what would have been our ten week mark, we discovered that the little candleflame had stopped flickering.
It is a hard thing to grieve for a child, but even worse I think, to grieve for a child you didn't get to know.
My wife is strong. That's a good part of why I love her.
I don't think it is enough for one person to be strong in a marriage because one person can't be strong all the time. There is an ebb and flow to it, a bit of leaning from one side to the other and supporting each other depending upon which way the wind is blowing.
Sometimes one person is the arm and the other is the shield.
Sometimes laying in bed with her when she is wearing that ratty, old, ugly t-shirt she got from the team-building exercise at her work and smelling her hair as I fall asleep is when I know that everything is going to be alright.
In the last few months we've gone through the loss of a grandparent, a much loved sibling heading off to war for the second time, the hospitalization of a parent, a startlingly ill child, minor surgery for the aforementioned child and much worse, the loss of another child.
The pregnancy was a surprise to both of us. Each of us had a moment where we each thought "oh shit", but we both got excited and our apprehension eased upon seeing the heartbeat flickering like a candle on that first ultrasound. Life is a miracle and another child was a blessing that neither of us were going to refuse.
Sadly, at what would have been our ten week mark, we discovered that the little candleflame had stopped flickering.
It is a hard thing to grieve for a child, but even worse I think, to grieve for a child you didn't get to know.
My wife is strong. That's a good part of why I love her.
I don't think it is enough for one person to be strong in a marriage because one person can't be strong all the time. There is an ebb and flow to it, a bit of leaning from one side to the other and supporting each other depending upon which way the wind is blowing.
Sometimes one person is the arm and the other is the shield.
Sometimes laying in bed with her when she is wearing that ratty, old, ugly t-shirt she got from the team-building exercise at her work and smelling her hair as I fall asleep is when I know that everything is going to be alright.
Wednesday, February 13, 2008
Ugh.
I'm tired and I've only run twice this week for a total of twelve miles.
In fairness I've run up-tempo workouts each of my two days and I'm glad I'm not running tomorrow and running easy the rest of the week.
Tonight was 3 x 1 mile at 6:32 pace with one minute breaks. It was 28 degrees, SW 7, 48% and WC=21. It felt colder than that though.
I warmed up with an easy two, pretty much what I did on Monday, 8:10.69/7:45.44. I took about four minutes to change from my jacket to my vest and stretch my back and hams.
I ran my first mile in 6:32.19, right on target and felt pretty good. I felt relaxed and didn't strain at all.
During the first half mile of my second rep I felt it was imperative to figure out how many kilometers were in a marathon, it is a little over 42 if you were curious, and I didn't check on my pacing until the 1200 mark where I realized I was a little behind schedule. I picked it up the last quarter and saw that I had run a 6:23.40. Either I ran the last quarter way too fast or I mistook which sewer grate is the 1200 mark.
I wasn't able to catch my breath too well in my 60 second rest period and set out on my third and final workbout hoping to run in the neighborhood of 6:32. I hit 400 in 1:39, 800 in 3:19, the 1200 was anyone's guess and I finished up in a slightly winded 6:30.87.
I took 4:20 to change from my vest back into my jacket and ran a cool-down mile in 8:23.
I'm looking forward to a glass of wine with my wife tomorrow night. I'll probably skip the Total Gym workout too.
Happy Valentines Day!
In fairness I've run up-tempo workouts each of my two days and I'm glad I'm not running tomorrow and running easy the rest of the week.
Tonight was 3 x 1 mile at 6:32 pace with one minute breaks. It was 28 degrees, SW 7, 48% and WC=21. It felt colder than that though.
I warmed up with an easy two, pretty much what I did on Monday, 8:10.69/7:45.44. I took about four minutes to change from my jacket to my vest and stretch my back and hams.
I ran my first mile in 6:32.19, right on target and felt pretty good. I felt relaxed and didn't strain at all.
During the first half mile of my second rep I felt it was imperative to figure out how many kilometers were in a marathon, it is a little over 42 if you were curious, and I didn't check on my pacing until the 1200 mark where I realized I was a little behind schedule. I picked it up the last quarter and saw that I had run a 6:23.40. Either I ran the last quarter way too fast or I mistook which sewer grate is the 1200 mark.
I wasn't able to catch my breath too well in my 60 second rest period and set out on my third and final workbout hoping to run in the neighborhood of 6:32. I hit 400 in 1:39, 800 in 3:19, the 1200 was anyone's guess and I finished up in a slightly winded 6:30.87.
I took 4:20 to change from my vest back into my jacket and ran a cool-down mile in 8:23.
I'm looking forward to a glass of wine with my wife tomorrow night. I'll probably skip the Total Gym workout too.
Happy Valentines Day!
Monday, February 11, 2008
2x200 + 400 + 800 + 400 + 2x200
18 degrees, Wind: East 13mph, 47% humidity, wind chill: 5 degrees.
I warmed up with an easy mile in 8:11.31 followed by another mile, with accelerations on the straights, in 7:44.31. I popped my back and worked a few kinks out for 2:00 and started my practice as I started getting cold. . .er.
200= 40.94
200 recovery= 1:15
200= 42.11
200 recovery= 1:15
400= 1:22.93
400 recovery= 2:30
800= 2:47.21
800 recovery= 4:45
400= 1:23.74
400 recovery= 2:35
200= 41.23
200 recovery= 1:20
200= 40.72
200 recovery= 1:16
Cool down mile= 8:20.17
Recap:
-Six miles total.
-Nose and other soft tissues slightly chilled.
-Second 200 and 800 reps slightly slower than I wanted but only by a few tenths of a second.
-I'm quite happy with this practice, especially since it was so darn cold. With the track situated so the straights run north-south I felt like I had a bitter crosswind the whole time with the wind coming from the east.
Tomorrow: Total Gym, no running.
Wednesday: 3x1 mile at 6:32 with 1:00 breaks between.
Thursday: Valentines Day. Not sure what I'm gonna do about that. Flowers? Wine?
Friday: Easy fiver.
Saturday: Eleven.
Sunday: Easy four, Total Gym.
I warmed up with an easy mile in 8:11.31 followed by another mile, with accelerations on the straights, in 7:44.31. I popped my back and worked a few kinks out for 2:00 and started my practice as I started getting cold. . .er.
200= 40.94
200 recovery= 1:15
200= 42.11
200 recovery= 1:15
400= 1:22.93
400 recovery= 2:30
800= 2:47.21
800 recovery= 4:45
400= 1:23.74
400 recovery= 2:35
200= 41.23
200 recovery= 1:20
200= 40.72
200 recovery= 1:16
Cool down mile= 8:20.17
Recap:
-Six miles total.
-Nose and other soft tissues slightly chilled.
-Second 200 and 800 reps slightly slower than I wanted but only by a few tenths of a second.
-I'm quite happy with this practice, especially since it was so darn cold. With the track situated so the straights run north-south I felt like I had a bitter crosswind the whole time with the wind coming from the east.
Tomorrow: Total Gym, no running.
Wednesday: 3x1 mile at 6:32 with 1:00 breaks between.
Thursday: Valentines Day. Not sure what I'm gonna do about that. Flowers? Wine?
Friday: Easy fiver.
Saturday: Eleven.
Sunday: Easy four, Total Gym.
Sunday, February 10, 2008
Running Tempos and Going the Distance
Friday night I set out for a Marathon Pace (6:55) tempo run. I had 44 degree temps, SSE winds running at 18mph with 24mph gusts and a 36 degree wind chill.
I set out for a mile warm-up in a headband, gloves, vest, long sleeve shirt, tights and my brand new Brooks Glycerine 5s. After my 8:12 w/u mile I ditched the vest on my front porch, stretched for three minutes and took off.
The plan was to run a sedate four mile tempo run in 27:40 or so. The reality is that I went through the mile mark in 6:44.66. It felt pretty easy, I wasn't breathing hard but I made myself slow down and went through the two mile mark in 6:48.03 with a total time of 13:32.69. I had a rhythm going and still felt good so I ran mile three the same way and hit the split in 6:45.10 and 20:17.79. Mile four was 6:43.96, 27:01.75.
I was closer to 26:40 than 27:40 but I still felt like I could have gone another mile without too much difficulty. Two more would have started hurting but wasn't out of the question.
Saturday was a litle cooler with temps in the low 30s and a wind chill of 24 and I met the Bionic Woman at Panera. She was six miles into a 16 miler and I ran the last 10 with her. We took a few water stops and dropped our jackets at our cars at my 7 mile mark and covered our 10 in 1:25:30. I'm pretty sure we were running right around 8:00/pace without the stops but it was pretty relaxed. I was a bit sore from my hard week but loosened up pretty well.
Next week will be more of the same. I'll probably do cruise intervals (miles) on Wednesday and an 11 miler on Saturday before cutting the miles back a little the week after that. I would like to get my long run up to 15 before my half marathon but I'll be happy with two or three runs of at least 13 miles.
I intend to run a 5k on March 8th in Decatur just to see where the fitness is at.
This week last year I covered 29.25 miles with the highlights being a 4 mile tempo run in 29:32 (splits of 7:30, 7:24, 7:29, 7:09) and a 10 miler in 1:24:19. This week last year was cold! None of my runs were completed in temps over 25. Tempo run day was 16 with a WC of 5. 10 mile day was 19 with a WC of 9.
Brrrrr!
I set out for a mile warm-up in a headband, gloves, vest, long sleeve shirt, tights and my brand new Brooks Glycerine 5s. After my 8:12 w/u mile I ditched the vest on my front porch, stretched for three minutes and took off.
The plan was to run a sedate four mile tempo run in 27:40 or so. The reality is that I went through the mile mark in 6:44.66. It felt pretty easy, I wasn't breathing hard but I made myself slow down and went through the two mile mark in 6:48.03 with a total time of 13:32.69. I had a rhythm going and still felt good so I ran mile three the same way and hit the split in 6:45.10 and 20:17.79. Mile four was 6:43.96, 27:01.75.
I was closer to 26:40 than 27:40 but I still felt like I could have gone another mile without too much difficulty. Two more would have started hurting but wasn't out of the question.
Saturday was a litle cooler with temps in the low 30s and a wind chill of 24 and I met the Bionic Woman at Panera. She was six miles into a 16 miler and I ran the last 10 with her. We took a few water stops and dropped our jackets at our cars at my 7 mile mark and covered our 10 in 1:25:30. I'm pretty sure we were running right around 8:00/pace without the stops but it was pretty relaxed. I was a bit sore from my hard week but loosened up pretty well.
Next week will be more of the same. I'll probably do cruise intervals (miles) on Wednesday and an 11 miler on Saturday before cutting the miles back a little the week after that. I would like to get my long run up to 15 before my half marathon but I'll be happy with two or three runs of at least 13 miles.
I intend to run a 5k on March 8th in Decatur just to see where the fitness is at.
This week last year I covered 29.25 miles with the highlights being a 4 mile tempo run in 29:32 (splits of 7:30, 7:24, 7:29, 7:09) and a 10 miler in 1:24:19. This week last year was cold! None of my runs were completed in temps over 25. Tempo run day was 16 with a WC of 5. 10 mile day was 19 with a WC of 9.
Brrrrr!
Wednesday, February 6, 2008
Finally, a day without ice, snow, rain, lightning or fog!
The weather here in Illinois has been typically Midwestern the last five days. Thursday night and Friday morning we got 11.5 inches of snow dumped on us. Saturday was clear and in the mid-thirties. Sunday was a little warmer. Monday brought us temps in the mid-50s and fog that can only be classified as "pea-soup". Visibility was about a tenth of a mile and there were plenty of idiots driving around without their lights on. I went to the track to run a workout, and to avoid playing silly games with my life by running on the roads, but the track was covered in water and slush. I ran a lap, decided it was pointless and went home to use my Total Gym. Tuesday brought us temps in the mid-30s, cold, cold rain, thunderstorms and prodigious lightning. Again, I decided that discretion was the better part of valor and after feeding my wife and son I went to play a few games of pool with two of my friends. I suck at pool and the four beers I drank didn't ameliorate the agony of my suckiness. I still won two games because my opponents scratched on their eight-ball shots. They were hollow victories.
I offered myself a bit of succor by inflicting Tom Waits, The Misfits, Dinosaur Jr., Against Me!, and AC/DC on the unwitting pool sharks in attendance.
Tonight I returned home from work to temperatures in the low-thirties, scattered snow showers, 16 mph winds out of the NW that gusted to 24 and a wind chill of 18 degrees. I threw together a tater-tot casserole in record time and drove to the Middle School track after tossing said casserole in the oven.
I warmed up with mile in 7:54 and 800 meters of strides in 3:38. I gave myself a touch over three minutes to stretch out and change into my vest and started the first of three sets of 2x200 + 400. I was to run the 200s in 41 seconds while giving myself 200 meters of recovery afterwards and the 400s in 1:24 followed by 400 meters of recovery.
My sets are as follows:
39.14 (1:10), 41.13 (1:13), 1:23.72 (2:30).
41.46 (1:16), 40.66 (1:19), 1:23.45 (2:42).
41.52 (1:22), 41.41 (1:26), 1:23.86.
I forgot to run a recovery lap after my last 400 but I ran a 1.5 mile cool down in 13:25. I've a bit of tightness in my left Achilles tendon but I'm not used to running this type of practice. I'll stretch it out a bit and monitor the situation. I'm sure it will be fine with some TLC.
Tomorrow consists of an early morning trip to the hospital to have tubes put in Nathan's ears. The kid has ear infections that don't go away and we can't decide if they're starting to affect his hearing or if he's just ignoring us. Hopefully my little man will feel better after he gets his tubes and we can avoid our monthly trips to the pediatrician. I like his pediatrician but I'm getting tired of seeing him as much as much as we've been.
I offered myself a bit of succor by inflicting Tom Waits, The Misfits, Dinosaur Jr., Against Me!, and AC/DC on the unwitting pool sharks in attendance.
Tonight I returned home from work to temperatures in the low-thirties, scattered snow showers, 16 mph winds out of the NW that gusted to 24 and a wind chill of 18 degrees. I threw together a tater-tot casserole in record time and drove to the Middle School track after tossing said casserole in the oven.
I warmed up with mile in 7:54 and 800 meters of strides in 3:38. I gave myself a touch over three minutes to stretch out and change into my vest and started the first of three sets of 2x200 + 400. I was to run the 200s in 41 seconds while giving myself 200 meters of recovery afterwards and the 400s in 1:24 followed by 400 meters of recovery.
My sets are as follows:
39.14 (1:10), 41.13 (1:13), 1:23.72 (2:30).
41.46 (1:16), 40.66 (1:19), 1:23.45 (2:42).
41.52 (1:22), 41.41 (1:26), 1:23.86.
I forgot to run a recovery lap after my last 400 but I ran a 1.5 mile cool down in 13:25. I've a bit of tightness in my left Achilles tendon but I'm not used to running this type of practice. I'll stretch it out a bit and monitor the situation. I'm sure it will be fine with some TLC.
Tomorrow consists of an early morning trip to the hospital to have tubes put in Nathan's ears. The kid has ear infections that don't go away and we can't decide if they're starting to affect his hearing or if he's just ignoring us. Hopefully my little man will feel better after he gets his tubes and we can avoid our monthly trips to the pediatrician. I like his pediatrician but I'm getting tired of seeing him as much as much as we've been.
Saturday, February 2, 2008
SRRC Monster Mash
Last night Kim and I went to the SRRC Monster Mash to drink beer, eat pizza and listen to a speech about the 25 biggest changes in the sport of running in the last 50 years.
It was a good time.
The evening started with Kim meeting my running friends: Matt and his wife, Martha and IronTim, Patty and Molly, and the Bionic Woman and her husband, Andrew. She fit right in with the crew and shared similar views of us with Andrew as they were the non-runners of the evening. They exchanged stories of what they did during their spouses' first marathons: Kim slept in the car and Andrew watched the Bionic Woman pass through a point and then left the city of St. Louis. In his defense, he has family across the river in Belleville.
The awards starting pouring in for our table when I answered a question for our speaker and won the most current issue of "Marathon and Beyond" magazine. The question was: "Who won the 2007 U.S. Men's Olympic Marathon Trials and what was his time?" The answer will be posted in the comments.
The Bionic Woman and I won Participation Awards for running the most races and volunteering for Club events, I ran 12 and volunteered at two or three.
One of our Club members won a National Volunteer award from the RRCA that he will receive in April and the National Convention. That's pretty awesome! He is the man responsible for the Half Wits training group (training for the Lincoln Memorial Half Marathon) and has helped make this race go from a small half marathon with about 200 people running through the country to a 500 person juggernaut traipsing past the Lincoln sites.
Once the Age-group, overall and Most-Improved awards were presented our table realized that we cleaned up. The Bionic Woman won the Female Runner of the Year award, Martha won the Female 25-29 award, I won the Male 25-29 and our sweet, soft-spoken Patty dropped major time off all her PRs and won the Most Improved Runner award.
We took tons of pictures, some of which I hope will be e-mailed to me as I forgot my camera, and Kim and I took our leave at about 2030 to pick up our very tired little boy.
I've got a great wife, she really supports my running endeavors and I appreciate that. I even told her so.
It was a good time.
The evening started with Kim meeting my running friends: Matt and his wife, Martha and IronTim, Patty and Molly, and the Bionic Woman and her husband, Andrew. She fit right in with the crew and shared similar views of us with Andrew as they were the non-runners of the evening. They exchanged stories of what they did during their spouses' first marathons: Kim slept in the car and Andrew watched the Bionic Woman pass through a point and then left the city of St. Louis. In his defense, he has family across the river in Belleville.
The awards starting pouring in for our table when I answered a question for our speaker and won the most current issue of "Marathon and Beyond" magazine. The question was: "Who won the 2007 U.S. Men's Olympic Marathon Trials and what was his time?" The answer will be posted in the comments.
The Bionic Woman and I won Participation Awards for running the most races and volunteering for Club events, I ran 12 and volunteered at two or three.
One of our Club members won a National Volunteer award from the RRCA that he will receive in April and the National Convention. That's pretty awesome! He is the man responsible for the Half Wits training group (training for the Lincoln Memorial Half Marathon) and has helped make this race go from a small half marathon with about 200 people running through the country to a 500 person juggernaut traipsing past the Lincoln sites.
Once the Age-group, overall and Most-Improved awards were presented our table realized that we cleaned up. The Bionic Woman won the Female Runner of the Year award, Martha won the Female 25-29 award, I won the Male 25-29 and our sweet, soft-spoken Patty dropped major time off all her PRs and won the Most Improved Runner award.
We took tons of pictures, some of which I hope will be e-mailed to me as I forgot my camera, and Kim and I took our leave at about 2030 to pick up our very tired little boy.
I've got a great wife, she really supports my running endeavors and I appreciate that. I even told her so.
Subscribe to:
Posts (Atom)
