Sunday, May 28, 2017

Running Log May 22 - May 28

Monday: 4 miles (9:22), 4 miles (9:22), 3 miles (9:40).  Two easy treadmill runs and then added a few miles at Brixx.
Tuesday: 4 miles (9:13), 6 miles (9:33).  Easy treadmill run at lunch, and then added 6 miles running from the library to DCP.  Cool weather outside this evening, although I still ran slow.  Having not been doing any tempo runs or strides, I think I'm getting slower.
Wednesday: 3 miles (9:22), 6 miles (9:34).  Ran an easy 3 miler on the treadmill and followed it up with 6 miles from the Library to DCP.  Felt some soreness in the left hip at first and then alter on the right leg and felt stiff waking up Thursday morning.  So hopefully that goes away.
Thursday: 1 miles (10:51).  Right leg was feeling stiff and sore, so decided to stop at one mile and give it a rest.
Friday: 9 miles (9:31).  Right leg felt better and I was able to get a nice 9 mile run in.
Saturday: 9 miles (9:41), 3.3 miles (9:35).  I was able to get the first 9 mile run in between the rain and then ran a second run.  Storm was moving in quickly and I had to do a sprint the last .3 miles to the car at a pace of 7:40.  Looks like I can still get the wheels moving if I have to.
Sunday: 5 miles (9:31), 3 miles (9:30).  Ran a late morning 5 miler on the treadmill and then went out on the Hendersonville Greenway in the evening to get a few more miles that I needed to get a 60 mile week.

Total Miles: 60.3 miles.  Not a big week, but not bad considering I had a 1 mile day due to a sore leg.  A few more weeks of easy running before getting into the next marathon training cycle.

I have decided not to run the Hendersonville Classic on Memorial Day.  I'm not in racing condition and some wine tonight with no alarm clock tomorrow sounds like a better way to enjoy the holiday.

Sunday, May 21, 2017

Running Log May 15 - May 21

Monday: 4 miles (9:13), 5 miles (9:25).  First run on the treadmill and then the Brixx Monday Night run.  Getting warm outside!
Tuesday: 4 miles (9:22), 6.22 miles (9:12).  Early afternoon 4 miles on the treadmill and then ran the second run around 6:30 PM.  Even though it was a warm day, there is some shade running later from the library to DCP and it felt nice out.
Wednesday: 5 miles (9:22), 6 miles (9:13).  Two treadmill sessions felt nice and smooth.
Thursday: 4 miles (9:22), 4 miles (9:22).  Two easy treadmill sessions.
Friday: 6 miles (9:21). Another day on the treadmill.
Saturday: 4 miles (9:22).  Another busy day and I was going to run a second run, but I had a massage and felt a little sore from it, so skipped the second run.
Sunday: 8 miles (9:33).  Finally got out of the house for a run.  It was very HUMID out there!

Total Miles:  56.2.  Life got in the way this week and I lost a little of the momentum I had the past two weeks.  But we adopted a 4 year old St. Bernard named Henry on Tuesday, then Carmen's car had a flat tire in Nashville on Wednesday night while out to dinner with some coworkers who are leaving and couldn't find the wheel lock.  So Thursday I went with her downtown to try and find the wheel lock, but it was no where to be found.  Asked the Toyota dealer nearby if they could get the wheel off and they said not without the key.  Infiniti said they could.  But it was late afternoon and didn't want to tow the car to Franklin in rush hour, so I spent half of my Friday getting the car towed to the Infiniti dealer, and then another 30+ mile drive on Saturday to pick it up.

I had my running stuff on to hit a late 4 miler on Sunday to get the 60 mile week, but my right leg felt sore when I was ready to go, so I decided it was not worth running again if I'm feeling a bit sore. I also mowed the lawn after the 8 miler, so that was enough for the day.

Sunday, May 14, 2017

Running Log May 8 - May 14

Monday: 4.21 miles (9:17), 7.31 miles (9:23).  Didn't get up for the early run today, so the first run was just past 3 PM and then doubling back with the Brixx run for a "stacked" double as my coach would say.
Tuesday: 6.22 miles (9:00).  I was able to get out for a morning run, starting just past 7 AM.  After a warmup, I then was able to get 5 solid sub 9:00 miles in.
Wednesday: 6.22 miles (9:26), 3 miles (9:13), 4.22 miles (9:09).  Started with an easy 10K in the morning and then ran 3 on the treadmill in the afternoon and then added an easy run at Drakes Creek Park in the evening.  A nice 20K day with 3 runs.
Thursday: 4 miles (9:13), 4 miles (9:22).  Didn't get the early run in, so mileage was down.  Opted for two 4 mile runs on the treadmill.  It's a nice, cool 73 degrees in the bonus room now that I have the extra air conditioner running.
Friday: 13.1 miles (9:08).  Hopped on the treadmill Friday afternoon thinking I was going to run 4 miles and then run 4 later, but decided to keep going to just do a single run.  But when I was nearing 8 miles I was feeling pretty good and thought why not do 10, but then I got this idea to go the half marathon distance, so that is what I did.  Felt pretty good.  After miles of 6.4, 6.5, and 6.5 mph, I upped it to 6.6 mph (9:05) and kept it there.  I decided to scratch running the Bison 10K on Saturday morning since I ran this distance today.
Saturday: 7.21 miles (9:31), 5.41 miles (9:07).  Was a little slower on the first run after running the treadmill half marathon late on Friday. Felt better on the second run and ran it faster.
Sunday: 6 miles (9:36), 4 miles (9:38).  Ran both runs real easy today but I was determined to get in my first 80 mile week in 12 months.

Total Miles: 80.3 miles.  First 80 mile week since a year ago coming off last week's 76 mile week.  I am hoping I can up it to 84 this next week.  It's getting warmer out, which makes it harder to get motivated to get outside.  Could be some indoor treadmill running.

Sunday, May 7, 2017

Running Log May 1 - May 7

Monday: 6 miles (9:16), 6.33 miles (9:34).  A nice 6:13 AM start at Drakes Creek this morning in hopes of becoming a morning runner.  If I can move my training to the mornings, this summer I should get a lot better running in compared to the late afternoon heat.  For the second run, got to Brixx early and ran 3 miles and the joined Dolan for another 3.33 miles.
Tuesday: 6 miles (8:36), 6.22 miles (9:11).  Morning workout - 2 mile warmup, 2@MP (8:14-8:16), 1@sub 8:00 (7:43), 1@ Cooldown.  Felt pretty nice out this morning, tempo miles felt nice and smooth.  Easy second run from the Library to Drakes Creek Park and back.  Very windy this afternoon compared to a nice calm morning.  Finally went over 1000 miles for the year, a little behind last year's pace.
Wednesday: 6 miles (9:48), 6.22 miles (9:21).  Felt sluggish on the morning run, so didn't try to push to get any certain pace and just ran the pace the body wanted to run.  Easy 10K on my second run.
Thursday: 4 miles (9:22), 4 miles (9:13).  Treadmill day with the rain outside. 4 miler at lunch time felt pretty smooth. Added another 4 miles on the treadmill in the afternoon.
Friday: 6.61 miles (9:17).  After traveling to Owatonna, I ran on  the Owatonna g=Greenway.
Saturday: 1 mile (9:29), 13.1 miles (9:12).  After a 1 mile warmup, I ran my hometown From the Heart Half Marathon in Owatonna, MN.  Didn't really go after this race, but just enjoyed running in the parks and streets where I grew up.
Sunday: 7 miles (9:37), 4 miles (9:06).  7 miles in the morning from my brother's house before having breakfast and heading back to Minneapolis to the airport.  Added a nice 4 mile second run after getting home in Hendersonville.

Total Miles: 76.5 miles.  Largest volume week since last June.  Being motivated to run in the mornings meant I could run twice on most days.  Let's see if I can keep that up next week.

Sunday, April 30, 2017

Running Log April 24 - April 30

Monday: 1.5 miles (10:49).  A quick run before heading to London Heathrow Airport for the flight back home.
Tuesday: 2 miles (10:38).  Easy, slow recovery run back home in Hendersonville.
Wednesday: 3 miles (9:03).  Legs starting to feel better after Sunday's marathon.
Thursday: 3 miles (8:50), 3 miles (9:15).  Two easy 3 mile runs as my legs continue to improve from Sunday's marathon.
Friday: 2 miles (9:55), 3 miles (9:13)..  Getting humid outside!  Going to be a tough run on Saturday at the Rock and Roll Half Marathon.  I wanted to switch to the FULL, but it's going to be too warm. Easy two miles outside at lunch time and then 3 miles on the Treadmill before heading to the expo.
Saturday: 13.1 miles (11:03).  Nashville Rock and Roll Half Marathon. Definitely the warmest and most humid half marathon I have raced. I started out running 5 minutes and walking 1 minute, but this quickly changed to walking whenever I felt like it and walking most of the last 3 miles.  I just wanted to finish before Scott Wietecha finished the marathon, and I beat him by 16 minutes, LOL.  2:24 for me and 2:40 for Scott.
Sunday: 5 miles (9:53), 5 miles (9:19).  Ran 5 miles downtown from the Westin hotel and it felt like yesterday, warm and humid.  Second run late afternoon on the treadmill felt nice and smooth in the indoor controlled weather environment.

Total Miles: 40.6.  Not a bad mileage total coming off an International Marathon with only 3.5 miles total on Monday and Tuesday.  Seeing some great performances in the marathon yesterday in that heat has me starting to get motivated to start boosting the mileage.  We'll see if that can work out.

Wednesday, April 26, 2017

8 Week Training Break

After following a weekly training place since early June of 2013, I decided it was time to take a break from the formal training plans with Coach Wietecha.

So I will resume formal training with Scott beginning on June 19, 2017, when I will start the training plan for the Chicago Marathon.

This is a much needed mental break as I didn't have the drive to push hard this last training cycle. My hope is that after an 8 week break I can come back hungry and get after the faster times.

I do plan to keep running and keeping the run streak alive during this break.

April 17 - April 23 Training

Monday: 4 miles (9:17).  Hyde Park in London.
Tuesday: 5 miles (8:55).  Hyde Park in London with some pickups.
Wednesday, 6 miles (8:52).  Today, I met a Strava friend, Rob Hicks, and met him near Buckingham Palace and ran a few miles with him on his way to work in London and then I returned with 3 miles of tempo running with 2@sub 8:30 and 1@8:00.
Thursday: 3 miles (9:56).  Slowing the pace as I get close to Sunday's marathon.
Friday: 3 miles (9:47).  Moved from our Airbnb Apartment near Hyde Park to the St. James area near the finish line.  Easy 3 miles in St. James and Green parks.
Saturday: 2 miles (10:31).  Final taper run.
Sunday: 26.52 miles (9:30).  I ran the London Marathon in 4:11:45.  My goal was to run 5:15 and walk 0:45 and try to run around 3:40 - 3:45.  But this race was so crowded, I could not easily find any lanes to run faster. I will write a more in depth review of the marathon later.

Total miles: 49.5 miles.