Well this was not the week that I was looking for but it is what I got. School is finally coming to an end for yet another year and things are getting really busy. So with all this comes little time to run. I am still not really good at time management so this hurts the running as sometimes other tings have to go before it. There was some foot problems that developed during the week though.
Monday - 7 (48:30)
Tuesday - off due to school
Wednesday - same thing
Thursday - 8 (60:00)
Ran with a girl that made the pace pretty slow. It is kind of weird how running so slow can actually really hurt. Foot started hurting pretty bad during this run.
Friday - 6 (35:30)
Easy day in University park. Today I woke up and by foot was not feeling good at all. I was able to get through the run and get home and start hitting the anti inflammatory meds and ice. This seemed to really help a lot as there was barely any pain the next morning.
Saturday - 2.5 mile w/u
5k race (16:07)
1.5 mile c/d
5k splits were pretty much dead even throughout the entire race. I don't have my splits in front of me but I do remember some of them.
1k - 3:15
1mile - 5:10
2k - 6:29
3k - 9:45
2mile - 10:23
4k - 13:00
3 mile - 15:36
5k - 16:07
Before the race I was thinking that I was going to go out at 5:15-5:20 pace to start and then see how I felt after that and go from there. I figured that this would put me in good shape to run around 16:20-16:30. But when I looked at the heat sheets for the race there was a guy at 16 flat and then the next one was at 16:30. So there was a lead pack that was developed right away of about 12 guys. The leaders went through the mile around 4:50 and the back of that pack was about 5:00 with me through at 5:10 as the leader of the second pack. I felt really good at this point so I decided that I was just going to keep this pace as long as I could and see if I can start to pick a couple of guys off. Over the next 2-3 laps I started making some real progress on the guys in front of me and passed a couple of them. I was a little worried at 3k when I came through it at basically the same time that I ran the time trial two weeks earlier. I was still feeling alright but I was a little worried about the end of the race being that there was a couple of guys that knew I was going to catch before the end of the race. I caught 2 more guys with 800m to go and these are the guys that I finished the race with. I stuck behind them for another lap and made my move with 300m to go. With 150m to go it was me and one other guy so it was going to be a sprint finish. I ran the last 200 in 30-31 seconds and was able to hold the kid off which was really a big surprise to me. I had done the 3k time trial and 3 strides down the football field before the race for speed and that was about it. Other than that the last time that I ran that fast was probably either the TC 10mile last fall or conference a year ago. This was one of those races that I was really pleased with. There is nothing that I could have done that would have made me run any faster today. No regrets on the strategy of the race.
Those are what I can remember from what people were saying during the race. And I think that when I looked at my watch splits they were pretty similar. So I must say that overall I thought the race went extremely well. Having only been running for a month it was great to see that I still had some speed and that I could run a half way decent 5k. I guess that only puts me 7 seconds away from being back in shape.
Race Grade - A
Time Grade - C+ (A for where I am at right now)
Sunday - off
Week: 28 miles
April total: 160
Overall the week was not what I wanted it to be with all of the days off. My foot I was a little worried about before the race during the warmup but during the race it didn't hurt at all, at least I don't remember that pain at all. It was pretty bad on after the race and then on Sunday it was alright ut not great. I took Monday off this week as well already to give it one more day of icing and pain killers and it seemed to help. No pain on Tuesdays run and no pain today either. There is still a lot of development that needs to occur over the next couple months but in due time the racing times will be where I want then to be.
Wednesday, May 6, 2009
Monday, April 27, 2009
April 20th - 26th
Another pretty good week of training. Most of my runs have been a little faster than I have wanted them to be but I try not look at my watch and just go by how I am feeling. I have felt really good and am ready to get in another race this weekend hopefully.
Monday - 7+ (46:56)
Tuesday - off (test and HW due Wednesday just ran out of time.)
Wednesday - 8 (56:08)
Nice easy run
Thursday -8.25 (55:00)
Little faster easy run.
Friday - 11 (1:13:45)
Nice paced long run.
Saturday - AM 6.5 (56:50) Ran with a couple of girls that are running Fargo in two weeks. It was slow and it hurt but it was a nice easy recovery run. I don't honestly know if I have ever run 6.5 miles that slow, but it was good.
Saturday - AM - 35 miles bike race (1:20:00ish)
Not really sure on the time but I think it was around that . I have not really raced or rode my bicycle in almost two years so it was good to know that I could still hold my own with some of the guys that race and ride all the time. 8th place overall I think.
Sunday - 9.25 (1:03:00)
Easy run to finish off the week.
Week total: 50 miles
MTD: 145
Well it was an easy beginning of the week and a busy finish to the week. The last three days I really thought were going to take it out of me but surprisingly i felt really good in Sunday. I had no soreness in by legs at all from the bike race and felt great during the bike race even though I ran that morning before and went long the day before. So all in all it was a great effort on the week and I am looking forward o possibly racing this week again. If I do race this coming weekend it is going to be a 5k so we shall see how that goes. Goal time is below 16:30 which I am pretty sure that I can do if the weather is decent. I think the fastest that I could go right now is maybe 16:20 but even that might be a stretch for only a month of running, not even 200 miles, and no speed work at all. I felt really good during that 3k last week so I think that it can be done.
Monday - 7+ (46:56)
Tuesday - off (test and HW due Wednesday just ran out of time.)
Wednesday - 8 (56:08)
Nice easy run
Thursday -8.25 (55:00)
Little faster easy run.
Friday - 11 (1:13:45)
Nice paced long run.
Saturday - AM 6.5 (56:50) Ran with a couple of girls that are running Fargo in two weeks. It was slow and it hurt but it was a nice easy recovery run. I don't honestly know if I have ever run 6.5 miles that slow, but it was good.
Saturday - AM - 35 miles bike race (1:20:00ish)
Not really sure on the time but I think it was around that . I have not really raced or rode my bicycle in almost two years so it was good to know that I could still hold my own with some of the guys that race and ride all the time. 8th place overall I think.
Sunday - 9.25 (1:03:00)
Easy run to finish off the week.
Week total: 50 miles
MTD: 145
Well it was an easy beginning of the week and a busy finish to the week. The last three days I really thought were going to take it out of me but surprisingly i felt really good in Sunday. I had no soreness in by legs at all from the bike race and felt great during the bike race even though I ran that morning before and went long the day before. So all in all it was a great effort on the week and I am looking forward o possibly racing this week again. If I do race this coming weekend it is going to be a 5k so we shall see how that goes. Goal time is below 16:30 which I am pretty sure that I can do if the weather is decent. I think the fastest that I could go right now is maybe 16:20 but even that might be a stretch for only a month of running, not even 200 miles, and no speed work at all. I felt really good during that 3k last week so I think that it can be done.
Tuesday, April 21, 2009
New beginning and a new color
It is time for a change from the green to something a little different. We shall see how it goes...
Monday, April 20, 2009
April 13th - 19th
This week was just like the last two with a little twist thrown in at the end of the week. Still just trying to keep building the mileage up until I am ready to star running some workouts. There were a couple of UND alumni that wanted to run a track meet this last weekend and see what you could do. There was a lot of hype coming into the meet but it totally did not deliver like it should have. Turns out there was only 4 people that raced in 3 different events. So there was only one unlucky guy that didn't win his race. The events were as follows: Mens 800m run, Men's 1500m run and the Men's 3000m dash (or at least it felt like a dash). If you can't tell I decided to run the 3k. So here is the week.
Monday: 9+ (61:20)
'Long' run to make up for not getting one in the week before. Can you really consider it long if it is not even double digits?
Tuesday: 6 (40:45)
Easy run
Wednesday: 6 (41:20)
Thursday : off
Had a busy day at school then went to Winnipeg for a Gordon Lightfoot concert. It was amazing!
Friday: 5 miles (35:10)
Easy before the big race tomorrow.
Saturday (Race Day) 2 mile w/u 15 min
3k - 9:42!!
3 mile c/d 22 min
I find it quite sad that I am really happy with a 9:42 but I am. I was hoping to be able to be right around 10:00 and I destroyed it. I was thinking all week that the fastest mile that I have run in the last 5 months was a 6:08 I ran about two weeks ago. How on Earth did I think that I was going to be able to run back to back 5:20's on a little less than three weeks of training?? Well I figured I would just go out in 5:30 ish and see how it felt and then just give it all I had for the last 3.5 laps. Well I ended up going through the 800 in about 2:38 which was a little bit fsater than I wanted but I felt really good so I decided to stick with that pace. Came through the mile at 5:18 and was still feeling good and this was when I knew that I had way more left in the tank than I thought I was going to have. So I decided to really start picking up the pace and see what I could finish this race in. I ended up running about 5:05 for the last mile which I thought was pretty damn good.
Here are the rough splits that I was able to take during the race.
200 - :39
1000 - 3:19 (2:40)
1400 - 4:37 (1:18)
1800 - 5:54 (1:17)
2200 - 7:11 (1:16)
2600 - 8:27 (1:16)
3000 - 9:42 (1:15)
Sunday - 10 (1:10:30)
Real easy recovery run
Week total: 43
Would have been 50 without the day off.
Overall I was pretty happy with the performance being that it was off three weeks of training and I had no clue of where my fitness was at. I ran this race by myself in the cold and windy ND spring. I think it was about 42 degrees with 10-15 mph winds. So a pretty good effort none the less. I might even think about running another one on the track in a couple of weeks. I am sure with some competition and another two weeks I can go under 9:30 for sure.
I think I decided that I will consider myself back in shape when I am in sub 16:00 5k shape. That is when I will know that I am on my way to being in the shape that I should be in.
Monday: 9+ (61:20)
'Long' run to make up for not getting one in the week before. Can you really consider it long if it is not even double digits?
Tuesday: 6 (40:45)
Easy run
Wednesday: 6 (41:20)
Thursday : off
Had a busy day at school then went to Winnipeg for a Gordon Lightfoot concert. It was amazing!
Friday: 5 miles (35:10)
Easy before the big race tomorrow.
Saturday (Race Day) 2 mile w/u 15 min
3k - 9:42!!
3 mile c/d 22 min
I find it quite sad that I am really happy with a 9:42 but I am. I was hoping to be able to be right around 10:00 and I destroyed it. I was thinking all week that the fastest mile that I have run in the last 5 months was a 6:08 I ran about two weeks ago. How on Earth did I think that I was going to be able to run back to back 5:20's on a little less than three weeks of training?? Well I figured I would just go out in 5:30 ish and see how it felt and then just give it all I had for the last 3.5 laps. Well I ended up going through the 800 in about 2:38 which was a little bit fsater than I wanted but I felt really good so I decided to stick with that pace. Came through the mile at 5:18 and was still feeling good and this was when I knew that I had way more left in the tank than I thought I was going to have. So I decided to really start picking up the pace and see what I could finish this race in. I ended up running about 5:05 for the last mile which I thought was pretty damn good.
Here are the rough splits that I was able to take during the race.
200 - :39
1000 - 3:19 (2:40)
1400 - 4:37 (1:18)
1800 - 5:54 (1:17)
2200 - 7:11 (1:16)
2600 - 8:27 (1:16)
3000 - 9:42 (1:15)
Sunday - 10 (1:10:30)
Real easy recovery run
Week total: 43
Would have been 50 without the day off.
Overall I was pretty happy with the performance being that it was off three weeks of training and I had no clue of where my fitness was at. I ran this race by myself in the cold and windy ND spring. I think it was about 42 degrees with 10-15 mph winds. So a pretty good effort none the less. I might even think about running another one on the track in a couple of weeks. I am sure with some competition and another two weeks I can go under 9:30 for sure.
I think I decided that I will consider myself back in shape when I am in sub 16:00 5k shape. That is when I will know that I am on my way to being in the shape that I should be in.
Friday, April 17, 2009
The first two weeks
Well this what I have been up to lately. I know that it is not much but you have to start somewhere. It has been good and I can't wait for the race season to start again. It is like Ricky Booy once said in Talladega Nights, "I wanna go fast!!". So I got that desire going for me at least.
March 30 to April 5
Monday - 4 (26:44)
Tuesday - off. Not a great start to a comeback when you first day comes the day after you start it but I ran out of time in the day.
Wednesday - 4 (27:51)
Thursday - 5 (34:45)
Friday - off. Day after my birthday. Not such a good day.
Saturday - 5 (33:31) Much better day
Sunday - 8 (54:15) Great first 'long run' if you can call it that yet.
Week total: 26.25 miles
What a first week back it has been. I thought for sure there was going to be some problams with my knee as it was not to good throughout the first week but as the time passed it started to get better. Just keep running I guess.
April 6th to April 12th
Monday - off. Travel day to Seattle where I was for the whole week.
Tuesday - 4.5 (31:30) Easy run to get situated in Seattle to find out where to run.
Wednesday - 6 (40:30)
Thursday - 6 (41:00)
Friday - 6.2 (42:00) Back in GF now
Saturday - 7 (48:50)
Sunday - off. Got 2 hours of sleep last night and had family things all day long. Just did not have the time.
Week total: 30 miles
This week was much better than the last one and I am starting to feel a little better about everything. The hills were killer on my knee but not so bad to where I had to stop. Another week done and hopefully I will be able to stay a little more consistent the next couple of weeks leading up to the race.
March 30 to April 5
Monday - 4 (26:44)
Tuesday - off. Not a great start to a comeback when you first day comes the day after you start it but I ran out of time in the day.
Wednesday - 4 (27:51)
Thursday - 5 (34:45)
Friday - off. Day after my birthday. Not such a good day.
Saturday - 5 (33:31) Much better day
Sunday - 8 (54:15) Great first 'long run' if you can call it that yet.
Week total: 26.25 miles
What a first week back it has been. I thought for sure there was going to be some problams with my knee as it was not to good throughout the first week but as the time passed it started to get better. Just keep running I guess.
April 6th to April 12th
Monday - off. Travel day to Seattle where I was for the whole week.
Tuesday - 4.5 (31:30) Easy run to get situated in Seattle to find out where to run.
Wednesday - 6 (40:30)
Thursday - 6 (41:00)
Friday - 6.2 (42:00) Back in GF now
Saturday - 7 (48:50)
Sunday - off. Got 2 hours of sleep last night and had family things all day long. Just did not have the time.
Week total: 30 miles
This week was much better than the last one and I am starting to feel a little better about everything. The hills were killer on my knee but not so bad to where I had to stop. Another week done and hopefully I will be able to stay a little more consistent the next couple of weeks leading up to the race.
Wednesday, April 15, 2009
And the time is now for a new beginning!!
Well after a more or less winter hiatus from running it is time to get back on the sidewalks and start dominating again. There is much catching up that needs to be done in the next couple of months to get back into the shape that I am wanting to eventually be at but I think that it will come along as the time passes.
It was a great winter off and I think that it was much needed on my part. I probably only ran about a dozen times or so from Thanksgiving till the end of March. But once the end of the month hit I started back up again and have been going ever since. Let me tell you it is not that pleasant starting up again when you have been gone for only a couple months. The first week was ROUGH. But it is coming back a lot faster than I thought it was going to. I am entering my third week of training and have ran 5 out of 7 days the two previous weeks mainly due to a birthday that was pretty rough and then a lot of travel. But now it is looking like I will be able to get back into the routine of running everyday again. I cant remember the exact mileage for the two previous weeks right now and I don't have my log infront of me so I will post it later.
First race planned for the year is a 3k this coming weekend on the track up in GF. This is more or less just for fun and will not be taken serious as it is the 2nd Annual Norm McGee Invitational. First Actual race is the Fargo half coming up on the 9th of May. After that I really don't know what I am going to race. Probably a 10k on the 4th of July and some other small stuff later that month. Dick Beardsley in early September possibly and then the Bismarck marathon on September 19th. Not really shooting for anything special there but it will be good to get one in before really starting to train for one.
Happy Trails!!
It was a great winter off and I think that it was much needed on my part. I probably only ran about a dozen times or so from Thanksgiving till the end of March. But once the end of the month hit I started back up again and have been going ever since. Let me tell you it is not that pleasant starting up again when you have been gone for only a couple months. The first week was ROUGH. But it is coming back a lot faster than I thought it was going to. I am entering my third week of training and have ran 5 out of 7 days the two previous weeks mainly due to a birthday that was pretty rough and then a lot of travel. But now it is looking like I will be able to get back into the routine of running everyday again. I cant remember the exact mileage for the two previous weeks right now and I don't have my log infront of me so I will post it later.
First race planned for the year is a 3k this coming weekend on the track up in GF. This is more or less just for fun and will not be taken serious as it is the 2nd Annual Norm McGee Invitational. First Actual race is the Fargo half coming up on the 9th of May. After that I really don't know what I am going to race. Probably a 10k on the 4th of July and some other small stuff later that month. Dick Beardsley in early September possibly and then the Bismarck marathon on September 19th. Not really shooting for anything special there but it will be good to get one in before really starting to train for one.
Happy Trails!!
Wednesday, January 14, 2009
New Year, New Update, New Beginning
Well since the last post not a whole lot has happened. It felt fine that day that I ran but was not so good the next day so I took a couple more off and then destroyed it at a wedding that Saturday. I thought that I was going to be able to start running consistently again but after a freak dance party injury and not being able to walk for about three days it had to be postponed again.
I took the next couple two weeks off and then finally went out for a run with Lee when he was home over break (This was on Friday the 2nd). It felt pretty good and didn't really hurt at all when I got home or at all the next couple of days. The swelling that was still there went away on Sunday and I decided that I was going to try starting again on Monday.
First week back was nothing special but started getting me back in the groove. I ran 5 miles every day except Sunday when I went about 8.5 which may have been a little much a little soon. My knee was fine when we were running but when we would have to stop and then restart it was not liking that to much. I took monday off and just iced and rested but it didn't do much so I decided to give it another go on Tuesday. Went 6 miles last night and the knee felt fine but a lot of other things started bugging me throughout the run. I have been trying to tell if I have been favoring that leg at all when I run but it seems that I am running normal. But my hamstring and calf usually start tightening up towards the later parts of the run. Who knows what is causeing it but my guess is that it is ost likely a muscular weakness problem all over my leg that is just transfering from one area to the next.
I am doing some light weight strength training stuff for the legs and it is going alright but there are not a lot of leg lifts that I can do that don't really aggrivate my knee. I can't do lunges, leg press, or squats. I can do really light weight leg extensions and leg curls but that is about it for lifts that really concentrate on the quad and hamtring. Even the leg extensions are painful most of the time but i figure that they have to be done.
So until I can't run I will be continuing to run and hope that it all just kind of works itself out over the next couple weeks of light running and weight lifting.
Grandma's is going to have to be changed to something in the fall and I have no clue what one it is going to be yet due to t he fact that I have a wedding that I am in the day before Twin Cities so that is out of the question as well.
It might just end up being a small one somewhere in the area just to get the boston qualifier in. Possibly Walker,MN or Bismarck,ND which I believe are both in September if I am thinking right.
I took the next couple two weeks off and then finally went out for a run with Lee when he was home over break (This was on Friday the 2nd). It felt pretty good and didn't really hurt at all when I got home or at all the next couple of days. The swelling that was still there went away on Sunday and I decided that I was going to try starting again on Monday.
First week back was nothing special but started getting me back in the groove. I ran 5 miles every day except Sunday when I went about 8.5 which may have been a little much a little soon. My knee was fine when we were running but when we would have to stop and then restart it was not liking that to much. I took monday off and just iced and rested but it didn't do much so I decided to give it another go on Tuesday. Went 6 miles last night and the knee felt fine but a lot of other things started bugging me throughout the run. I have been trying to tell if I have been favoring that leg at all when I run but it seems that I am running normal. But my hamstring and calf usually start tightening up towards the later parts of the run. Who knows what is causeing it but my guess is that it is ost likely a muscular weakness problem all over my leg that is just transfering from one area to the next.
I am doing some light weight strength training stuff for the legs and it is going alright but there are not a lot of leg lifts that I can do that don't really aggrivate my knee. I can't do lunges, leg press, or squats. I can do really light weight leg extensions and leg curls but that is about it for lifts that really concentrate on the quad and hamtring. Even the leg extensions are painful most of the time but i figure that they have to be done.
So until I can't run I will be continuing to run and hope that it all just kind of works itself out over the next couple weeks of light running and weight lifting.
Grandma's is going to have to be changed to something in the fall and I have no clue what one it is going to be yet due to t he fact that I have a wedding that I am in the day before Twin Cities so that is out of the question as well.
It might just end up being a small one somewhere in the area just to get the boston qualifier in. Possibly Walker,MN or Bismarck,ND which I believe are both in September if I am thinking right.
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