7/21 - 13.5 miles 1:33:24
Wasn't able to get a good long run in last week so I figured that this would be a good day for it. Felt good through about 11 miles and then struggled the last two. Not a bad day though.
7/22 - 9 miles 1:05:30
Easy day
7/23 - 9.1 miles 1:08:40
Easy day out at Turtle River so who knows what the actual mileage was for the day. It is always a little goofy out there due to the hills and tree cover. Really tired due to very crappy sleep I think.
7/24 - 11.2 miles 1:20:40
Another real easy day of recovering but feeling much better and felt fine at the end of the run. There was some tiredness towards the end but felt a lot better than yesterday.
7/25 - 9.2 miles 1:02:50
Workout today
3.25 warmup (7:20 pace average)
3 x (2 x 400, 1 x 800)
77 (129??)
73 (148)
2:29 (161)
73 (144)
72 (149)
2:24 (164)
73 (152)
71 (153)
2:29 (166)
3.25 cooldown (7:40 pace)
Workout was good. The repeats were faster than what they say but it was hard to get an accurate time reading with the garmin. It is times like this that the normal watches are nicer to have. I was really pleased with the way that the workout went overall. Being that I had to start the watch and then press lap after a second or two things were a little off. I know that I had a couple of 400's at 69 but not many. They felt a little weird being that I have not done any really fast speed work this summer. Good thing I don't have to use that speed very much in the near future.
7/26 off
7/27 off
Overall it was a great start of the week that ended badly due to rediculous amounts of traveling and lack of sleep. I probably really need the days off and will probably benefit from them more than they will hurt me. I have been feeling a really tired on the runs as of lately and have not been able to pinpoint why. I was starting to think that it me be that i was a little anemic because i have ot been eating much meat over the last couple of weeks. So I started eating a little differently and it has seemed to have helped out quite a bit. I have a really busy schedule ahead of me and so I am going to have to stay focused on the goals ahead for twin cities before I can take it easy for a couple of weeks and hit it hard for the winter base training and possibly the Fargo Marathon in the spring :)
Week Total : 52
MTD : 225
Tuesday, July 29, 2008
Monday, July 21, 2008
July 14th - 20th
Another race week for me. It was the second one fo the summer and it went pretty well.
7/14 10 miles 1:11:50
Easy day of recovery after a really long weekend. I felt good but thought that it was a good place to stop.
7/15 9 miles 59:59
Little bit of a daper workout the week of the race. I had been feeling really heavy in the legs and didn't think that it was going to go that well but it wasn't much of a workout and everything was fine.
2.6 mile w/u
mile 6:21(150)
mile 6:04(158)
mile 5:44(169)
3.4 mile c/d
All in all the workout was a joke. I ran it with dustin who is just not at the same level as I am as a distance runner. I am starting to think that I am going to start to have to do workouts on my own from now on so that I don't start cheating myself. I have some big goals for the upcoming races and want to achieve them and without proper training it is not going to happen.
7/16 9 miles 1:02:10
Easy day
7/17 10 miles 1:09:43
Man was i tired today. I ran with Jones, Dustin and Lee and dropped off from them around 4 miles in. They were running about 6:35 pace and I was having none of it. So I ran my own pace and I think I benefited from it. Recovered good and ready for tomorrow.
7/18 6 mies 43:34
Easy pre race day run. Wow did I feel like shit the entire way. I tried hard to get into a rythm but just could not find it. Thinking that tomorrow is not going to go all that well.
7/19 Race Day 8.3 mile 45:40 2nd place
WU/CD 5 miles
Here are the splits from the race
5:34 | 5:37 | 5:34 | 5:29 | 5:24 | 5:25 | 5:30 | 5:31 | 1:32
Overall I thought the race went really well. I wasn't planning on having a lot of competition and there wasn't. I ran most of the race with Jake Januszewski which i figured I was going to do once I seen him at the start line. We talked through 5 miles pretty constantly and then he decided it was time to drop the hammer and destroy me over the next three miles. He probably ran the last 3 miles in about 5:10 and there was no way that I was soing that. I could tel right away that the course was going to be long and so I held back until the end to really give it my all. If it would have been 8 miles on the dot I probably would have run the last mile in around 5:15 but that is the nature of the beast. I was pleased with the way that the race ended and the overall pace being 5:30 which is what I was shooting for. It may have been a little bit faster if we would not have been talking the first 5 miles but it was a nice easy race that I was pleased with.
7/20 9 miles 1:08:48
Really, really easy day. Felt really good for how drunk we got after the race and really felt good about the recovery.
Week Total - 66.5 miles
MTD - 174 miles
7/14 10 miles 1:11:50
Easy day of recovery after a really long weekend. I felt good but thought that it was a good place to stop.
7/15 9 miles 59:59
Little bit of a daper workout the week of the race. I had been feeling really heavy in the legs and didn't think that it was going to go that well but it wasn't much of a workout and everything was fine.
2.6 mile w/u
mile 6:21(150)
mile 6:04(158)
mile 5:44(169)
3.4 mile c/d
All in all the workout was a joke. I ran it with dustin who is just not at the same level as I am as a distance runner. I am starting to think that I am going to start to have to do workouts on my own from now on so that I don't start cheating myself. I have some big goals for the upcoming races and want to achieve them and without proper training it is not going to happen.
7/16 9 miles 1:02:10
Easy day
7/17 10 miles 1:09:43
Man was i tired today. I ran with Jones, Dustin and Lee and dropped off from them around 4 miles in. They were running about 6:35 pace and I was having none of it. So I ran my own pace and I think I benefited from it. Recovered good and ready for tomorrow.
7/18 6 mies 43:34
Easy pre race day run. Wow did I feel like shit the entire way. I tried hard to get into a rythm but just could not find it. Thinking that tomorrow is not going to go all that well.
7/19 Race Day 8.3 mile 45:40 2nd place
WU/CD 5 miles
Here are the splits from the race
5:34 | 5:37 | 5:34 | 5:29 | 5:24 | 5:25 | 5:30 | 5:31 | 1:32
Overall I thought the race went really well. I wasn't planning on having a lot of competition and there wasn't. I ran most of the race with Jake Januszewski which i figured I was going to do once I seen him at the start line. We talked through 5 miles pretty constantly and then he decided it was time to drop the hammer and destroy me over the next three miles. He probably ran the last 3 miles in about 5:10 and there was no way that I was soing that. I could tel right away that the course was going to be long and so I held back until the end to really give it my all. If it would have been 8 miles on the dot I probably would have run the last mile in around 5:15 but that is the nature of the beast. I was pleased with the way that the race ended and the overall pace being 5:30 which is what I was shooting for. It may have been a little bit faster if we would not have been talking the first 5 miles but it was a nice easy race that I was pleased with.
7/20 9 miles 1:08:48
Really, really easy day. Felt really good for how drunk we got after the race and really felt good about the recovery.
Week Total - 66.5 miles
MTD - 174 miles
Tuesday, July 15, 2008
July 7th to July 13th
7/7 - 11.15 miles 1:17:30
Took Yesterday off being that I didn't get home from the lake until late. Felt good to get a little longer run in.
7/8 - 8 miles 55:52
Easy recovery day
7/9 - 10.1 miles 1:11:30
Easy day
7/10 - 9.1 54:30 ish
Workout today. 2 mile w/u into 2 miles at about goal marathon pace (maybe a little slower). Jog to track and do 5 x 1k at 5:00 pace (3:07) on 5:00, c/d home. Here are splits:
w/u 2 miles
1st mile 5:55
2nd mile 5:52
3:08(175) | 3:06(199??) | 3:07(173) | 3:07(175) | 3:08(177)
c/d 1.5 miles
Overall I felt really good throughout the entire workout. The only one that really gave me any trouble was the last 1000m. I really started to feel it with about 300 to go. Overall was pleased with everything.
7/11 - 7.5 miles 56:00
Really easy recovery run with the guys at the camping trip.
7/12 - 8 miles 57:00
Easy run on the trails at Itasca State Park. Real easy on the legs and everyone was pretty hung over from yesterday.
7/13 - 12.25 miles 1:28:00
Real easy long run that was needed. I didn't have it in me to go fast today and we hit a lot of concrete today. The legs were quite tired after that run.
Overall the week was pretty good. If it had not been for the camping trip I would have been over 70 for the week for sure. Next weekend I have another race (10 mile I think) so hope fully I can go about the same pace I ran that 10k two weeks ago. Goal time around 55:00.
Week total: 66 miles
MTD : 106.5
Took Yesterday off being that I didn't get home from the lake until late. Felt good to get a little longer run in.
7/8 - 8 miles 55:52
Easy recovery day
7/9 - 10.1 miles 1:11:30
Easy day
7/10 - 9.1 54:30 ish
Workout today. 2 mile w/u into 2 miles at about goal marathon pace (maybe a little slower). Jog to track and do 5 x 1k at 5:00 pace (3:07) on 5:00, c/d home. Here are splits:
w/u 2 miles
1st mile 5:55
2nd mile 5:52
3:08(175) | 3:06(199??) | 3:07(173) | 3:07(175) | 3:08(177)
c/d 1.5 miles
Overall I felt really good throughout the entire workout. The only one that really gave me any trouble was the last 1000m. I really started to feel it with about 300 to go. Overall was pleased with everything.
7/11 - 7.5 miles 56:00
Really easy recovery run with the guys at the camping trip.
7/12 - 8 miles 57:00
Easy run on the trails at Itasca State Park. Real easy on the legs and everyone was pretty hung over from yesterday.
7/13 - 12.25 miles 1:28:00
Real easy long run that was needed. I didn't have it in me to go fast today and we hit a lot of concrete today. The legs were quite tired after that run.
Overall the week was pretty good. If it had not been for the camping trip I would have been over 70 for the week for sure. Next weekend I have another race (10 mile I think) so hope fully I can go about the same pace I ran that 10k two weeks ago. Goal time around 55:00.
Week total: 66 miles
MTD : 106.5
Friday, July 11, 2008
The rest of the week
7/4 5 miles of WU and CD day total 11
7/5 7.25 miles 52:02 easy hungover run.
7/6 DAY OFF Second one all year.
Week total 48 miles
Month to date 41 miles
7/5 7.25 miles 52:02 easy hungover run.
7/6 DAY OFF Second one all year.
Week total 48 miles
Month to date 41 miles
Race Report
July 4th
MSUM 10k 34:01 8th place
Here are the mile splits for the race according to garmin:
5:39 | 5:31 | 5:35 | 5:22 | 5:17 | 5:19 | :68ish
So the plan for the race to begin with was to run the entire thing in about 35:00. Well as you can tell the plan changed. 35:00 is about 5:38 mile pace and I wanted to go out and run the first three between 5:40-5:45 and then run the last three around 5:30. The few workouts that I have done have not bee that great so I thought it was going to pretty hard. I started out in about 10th place and just let all the leaders go. I was probably close to 40 seconds back from the other 10 1 mile in. I only caught two of them but that was fine. I started out the first mile a little faster than I wanted but I felt really in control. Granted it was only a mile so I decided to stay with the pace and run with the person I was with.
The second mile felt great also with no real concerns as I crossed the mark. I felt really good and had dropped one of the guys that I was running with. During the third mile it was a straight shot for a mile into a head wind. This mile had the same effect on a couple of other people as well as it was one of there slower miles as well. I hit the 5k in 17:25 and thought that I was already 10 seconds ahead of my goal pace and was feeling great so I started to pick it up a bit.
At this point I asked the high school kid that I was running with what his goal was. He didn't really have one in mind but just wanted to try and stay with me. He sounded like he was doing really well but ended up dropping him within the next half mile. I passed Joel Rovang at the four mile mark and was still feeling great. I was starting to think that I was going to be able to break 34 minutes if I was able to continue running faster every mile.
I put in a really good 5th mile and was starting to feel the pain that I had forgotten over the last two months. With 2k to go I could see the 34 min barrier in my sights and thought that it was a lost cause as I was mentally starting to cash in. At 9k it was going to be a give it now or not at all kind of thing. The watch read 30:45ish when I looked at it so all I thought was damn 3:15 is going to be hard right now. I gave it all I had and came rounding the last corner with the clock reading 33:45 and I thought no way is it going to happen. Official finishing time 34:01 :( so close yet so far. The splits from my watch read otherwise and it had me at 33:55 :D I prefer that one but I will go with the official time.
Overall I thought the race went really well for having no clue what the hell kind of shape I was in. the 17:25 to 16:35 negative split was really promising as well. I am going to try and run a good 5k at a road race in about a month so hopefully I can be right around that 16:00 range plus/minus 10 seconds. The overall time was not that good but the effort was great
Overall Grade B+
MSUM 10k 34:01 8th place
Here are the mile splits for the race according to garmin:
5:39 | 5:31 | 5:35 | 5:22 | 5:17 | 5:19 | :68ish
So the plan for the race to begin with was to run the entire thing in about 35:00. Well as you can tell the plan changed. 35:00 is about 5:38 mile pace and I wanted to go out and run the first three between 5:40-5:45 and then run the last three around 5:30. The few workouts that I have done have not bee that great so I thought it was going to pretty hard. I started out in about 10th place and just let all the leaders go. I was probably close to 40 seconds back from the other 10 1 mile in. I only caught two of them but that was fine. I started out the first mile a little faster than I wanted but I felt really in control. Granted it was only a mile so I decided to stay with the pace and run with the person I was with.
The second mile felt great also with no real concerns as I crossed the mark. I felt really good and had dropped one of the guys that I was running with. During the third mile it was a straight shot for a mile into a head wind. This mile had the same effect on a couple of other people as well as it was one of there slower miles as well. I hit the 5k in 17:25 and thought that I was already 10 seconds ahead of my goal pace and was feeling great so I started to pick it up a bit.
At this point I asked the high school kid that I was running with what his goal was. He didn't really have one in mind but just wanted to try and stay with me. He sounded like he was doing really well but ended up dropping him within the next half mile. I passed Joel Rovang at the four mile mark and was still feeling great. I was starting to think that I was going to be able to break 34 minutes if I was able to continue running faster every mile.
I put in a really good 5th mile and was starting to feel the pain that I had forgotten over the last two months. With 2k to go I could see the 34 min barrier in my sights and thought that it was a lost cause as I was mentally starting to cash in. At 9k it was going to be a give it now or not at all kind of thing. The watch read 30:45ish when I looked at it so all I thought was damn 3:15 is going to be hard right now. I gave it all I had and came rounding the last corner with the clock reading 33:45 and I thought no way is it going to happen. Official finishing time 34:01 :( so close yet so far. The splits from my watch read otherwise and it had me at 33:55 :D I prefer that one but I will go with the official time.
Overall I thought the race went really well for having no clue what the hell kind of shape I was in. the 17:25 to 16:35 negative split was really promising as well. I am going to try and run a good 5k at a road race in about a month so hopefully I can be right around that 16:00 range plus/minus 10 seconds. The overall time was not that good but the effort was great
Overall Grade B+
Thursday, July 3, 2008
Before I leave again
Here is an update f my progress over the last week. I am leaving for the weekend and won't update again until Sunday.
6/26 8 miles 51:54
This was the same worlout as last week but a little bit faster and with not as great of HR data.
2 mile wu
5 mile tempo/buildup
6:11(182??) 6:01(165) 5:57(168) 5:52(174) 5:31(182)
1 mile cd
I had no recovery data being that I stopped my watch and didn't press lap :S Other than that it was really hot (85) and I was pretty tired. Overall I was happy that I closed that fast and I could have gone quite a bit faster, 5:10-20 for sure. Finally startng to feel good again.
6/27 7 miles 45:15 (HR 163)
Ran around the Lake Eunice. Felt good and just kind of went with the flow and ran this fast.
6/28 11.75 1:20:00 (HR 154)
Ran around Detroit Lakes on the what I thought was going to be the 10 mile race course that I am planning on running in a couple of weeks. I thought it followed the same path as the 1/2 marathon but I was wrong. I took a wrong turn somewhere and that is were the extra two miles came from. Felt good.
6/29 9 miles 1:02
Tryed to create a course for an 8k road race that is being developed in GF for September 13th. Got one that is really close but I don't know if the course is going to work or not. Prety tough day after the long run yesterday. Made it but I am feeling pretty tired.
Week total: 60 miles
Total for June: 228
6/30 7.4 miles 52:00 (HR 154)
Easy recovery run in University park. Legs are feeling tired.
7/1 8.3 miles 57.22 (HR 150)
WOW was it hot today. 90 degrees and no wind. Hydration was key today and it really helped.
7/2 8.1 miles 56:45 (HR 136)
This was a nice easy run at night and it went really well. My legs feel like they are ready to race and that they are recovered. Easy run tomorrow with some strides and then race on Friday. First post college race so hopefully it goes like I want it too. Goal time 35:00. Nothing that fast being that I ran more 2 minutes faster than that two months ago.
6/26 8 miles 51:54
This was the same worlout as last week but a little bit faster and with not as great of HR data.
2 mile wu
5 mile tempo/buildup
6:11(182??) 6:01(165) 5:57(168) 5:52(174) 5:31(182)
1 mile cd
I had no recovery data being that I stopped my watch and didn't press lap :S Other than that it was really hot (85) and I was pretty tired. Overall I was happy that I closed that fast and I could have gone quite a bit faster, 5:10-20 for sure. Finally startng to feel good again.
6/27 7 miles 45:15 (HR 163)
Ran around the Lake Eunice. Felt good and just kind of went with the flow and ran this fast.
6/28 11.75 1:20:00 (HR 154)
Ran around Detroit Lakes on the what I thought was going to be the 10 mile race course that I am planning on running in a couple of weeks. I thought it followed the same path as the 1/2 marathon but I was wrong. I took a wrong turn somewhere and that is were the extra two miles came from. Felt good.
6/29 9 miles 1:02
Tryed to create a course for an 8k road race that is being developed in GF for September 13th. Got one that is really close but I don't know if the course is going to work or not. Prety tough day after the long run yesterday. Made it but I am feeling pretty tired.
Week total: 60 miles
Total for June: 228
6/30 7.4 miles 52:00 (HR 154)
Easy recovery run in University park. Legs are feeling tired.
7/1 8.3 miles 57.22 (HR 150)
WOW was it hot today. 90 degrees and no wind. Hydration was key today and it really helped.
7/2 8.1 miles 56:45 (HR 136)
This was a nice easy run at night and it went really well. My legs feel like they are ready to race and that they are recovered. Easy run tomorrow with some strides and then race on Friday. First post college race so hopefully it goes like I want it too. Goal time 35:00. Nothing that fast being that I ran more 2 minutes faster than that two months ago.
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