Just a week of running out in Oregon at the USATF championships. A good week for the most part but there was a lot of travel involved and very sleep deprived people. The mileage was not quite what I wanted it to be but I did what I could.
Monday - 9.5 (1:07:18) HR 149
Tuesday - 11 (1:20:37) HR 138
Easy run in the morning the day that we left.
Wednesday - 8.3 (58:04)
First run in Portland forgot my heart monitor so no more for the week.
Thursday - 5 (35:30)
First really short day since the real training began at the beginning of June I was really hot and really dehydrated and a little hung over. Oops :S
Friday - off
First day off in 28 days. 27 days on 1 off was a pretty good run. I was a little mad that I didn't get time to run but we were late getting to the meet in the morning and then didn't have time to run after it was over.
Saturday - 8 (56:00)
A little shorter than I wanted but we thought that the race that we wanted to see was an hour later than it was so it had to be cut short.
Sunday - 15.5 (1:50:00)
Great long run in Eugene. Me and one of the guys that I was with opted to stay in Eugene for the night and get up and run in the morning before the meet. Best decision of the weekend. What a great town to run in. There was probably only about 3 miles that was not on wood chip or dirt trails. Great run.
Week: 57.25 (6:46:40)
MTD: 244
Overall it was an okay week that could have been a lot better. Without the day off and the half day I would have bee right around the low 70 range that I wanted to be at but these things happen when you drive across the country. So the next week will hopefully be a little more consistent as I will sadly be back in good old ND :S
Monday, July 6, 2009
Sunday, June 21, 2009
June 15th - 21st
Well another week down and I really ahve not to much to update on. I have been running and that is about it. Nice and slow and really just focusing on trying to stay healthy and not get tired of running or tired from running. Here is the week.
Monday - 9+ (1:04:30) HR 152
Tuesday - 10 (1:10:26) HR 153
Wednesday - 7.5+ (54:00) HR 148
Thursday - 8.5 + (1:03:20) HR 151
Friday - 7 (50:14) HR 145
Saturday - 14.5 (1:42:40) HR 151
Sunday - 8.5+ (1:00:54) HR 141
Week: 65.5 (7:46:03) HR 149
MTD: 187
The week overall went really well. Since the summer has started I have been really consistent and my body has adapted to it quite well. Being that my month of May kind of sucked I was not sure if I was going to be able to jump right into the mileage like this. Not that this is a lot by any means but it is way more than I had been doing over the past 6 months which was basically nothing.
This next week should be a good week for running as I am heading out to the US track championships in Eugene, OR. Wednesday is going to be the tough one for the week just cause I will have been in a car for about 24 hours before I run. I might try and get a run in somewhere along the way just to break up the drive but none the less it is going to be a long day. Especially with a longer run on Tuesday before we leave. All I know is that I can't wait for the trails in Eugene and Portland for a week. It is going to be a great change from Grand Forks.
I have been trying to get to turtle river state park a couple of times a week which has been great just to break up the monotony of running in Grand Forks. If you looked closely at the time that it takes for most of these runs the average right around 7:05-7:10 pace. This has been my thing for the last couple weeks and it has took some getting used to but in the long run it should be more beneficial to my training. The days out at turtle river on the trails give some added challenge with the trail running and "hills" and keep me slowed down which I like as well.
My heart rate over the last two weeks has been a bit higher than I thought it would and maybe it is just due to the fact that I have never changed the battery in the thing and it is almost two years old. But on Sunday's run it was finally down to what I was expecting it to be at. 140 is about 70 percent of my max heart rate so I was thinking that it would be right around there but it has been quite a bit higher than that. I asked someone about it and they thought that maybe it was just due to the fact that my body had gotten so used to running at 6:40-6:50 pace that it was not working efficiently at the slower paces. So maybe this was the turning day in my training. Only another week shall tell. planning on right around 70 miles for the week and a great week of track and field.
Happy Running!!
Monday - 9+ (1:04:30) HR 152
Tuesday - 10 (1:10:26) HR 153
Wednesday - 7.5+ (54:00) HR 148
Thursday - 8.5 + (1:03:20) HR 151
Friday - 7 (50:14) HR 145
Saturday - 14.5 (1:42:40) HR 151
Sunday - 8.5+ (1:00:54) HR 141
Week: 65.5 (7:46:03) HR 149
MTD: 187
The week overall went really well. Since the summer has started I have been really consistent and my body has adapted to it quite well. Being that my month of May kind of sucked I was not sure if I was going to be able to jump right into the mileage like this. Not that this is a lot by any means but it is way more than I had been doing over the past 6 months which was basically nothing.
This next week should be a good week for running as I am heading out to the US track championships in Eugene, OR. Wednesday is going to be the tough one for the week just cause I will have been in a car for about 24 hours before I run. I might try and get a run in somewhere along the way just to break up the drive but none the less it is going to be a long day. Especially with a longer run on Tuesday before we leave. All I know is that I can't wait for the trails in Eugene and Portland for a week. It is going to be a great change from Grand Forks.
I have been trying to get to turtle river state park a couple of times a week which has been great just to break up the monotony of running in Grand Forks. If you looked closely at the time that it takes for most of these runs the average right around 7:05-7:10 pace. This has been my thing for the last couple weeks and it has took some getting used to but in the long run it should be more beneficial to my training. The days out at turtle river on the trails give some added challenge with the trail running and "hills" and keep me slowed down which I like as well.
My heart rate over the last two weeks has been a bit higher than I thought it would and maybe it is just due to the fact that I have never changed the battery in the thing and it is almost two years old. But on Sunday's run it was finally down to what I was expecting it to be at. 140 is about 70 percent of my max heart rate so I was thinking that it would be right around there but it has been quite a bit higher than that. I asked someone about it and they thought that maybe it was just due to the fact that my body had gotten so used to running at 6:40-6:50 pace that it was not working efficiently at the slower paces. So maybe this was the turning day in my training. Only another week shall tell. planning on right around 70 miles for the week and a great week of track and field.
Happy Running!!
Sunday, June 14, 2009
June 8th - 14th
Another week of running with a new twist too it. For the few of you out there who actually read this I have taken a page out of some of the other blogs that I follow and have acquired what I am calling my own "mystery coach." I figured, I know how to train for a 10k and 5k but the marathon is a whole different beast. So I figured I would find someone who knows what they are doing and ask them for some guidance.
Monday - 8 - (54:30)
Easy run
Tuesday - 8 - (50:26)
2 mile w/u, 4 mile tempo (5:52, 5:51, 5:45, 5:38), 2 mile c/d
Wednesday - 7 - (50:29) HR 152
Thursday - 8.75 - (1:04:17) HR 150
Nice easy run out at turtle river
Friday - 7 - (50:27) HR 159
Saturday - 13.75 - (1:37:28) HR 153
Nice and easy long run
Sunday - 8.75 - (1:02:30) HR 153
Week total: 61.25 - (7:10:06)
MTD: 121.5
The week was good and the main thing that I am doing right now is running slow, mainly to build up my low end aerobic level. Also I started implementing the heart rate monitor back into the daily runs. So for the next couple of weeks I am really just focusing on getting in the miles and making sure that I have a good, solid base before the real specific training begins. It is still a little bit up in the air on what marathon I am going to run but it is probably going to be Kansas City.
Monday - 8 - (54:30)
Easy run
Tuesday - 8 - (50:26)
2 mile w/u, 4 mile tempo (5:52, 5:51, 5:45, 5:38), 2 mile c/d
Wednesday - 7 - (50:29) HR 152
Thursday - 8.75 - (1:04:17) HR 150
Nice easy run out at turtle river
Friday - 7 - (50:27) HR 159
Saturday - 13.75 - (1:37:28) HR 153
Nice and easy long run
Sunday - 8.75 - (1:02:30) HR 153
Week total: 61.25 - (7:10:06)
MTD: 121.5
The week was good and the main thing that I am doing right now is running slow, mainly to build up my low end aerobic level. Also I started implementing the heart rate monitor back into the daily runs. So for the next couple of weeks I am really just focusing on getting in the miles and making sure that I have a good, solid base before the real specific training begins. It is still a little bit up in the air on what marathon I am going to run but it is probably going to be Kansas City.
Monday, June 8, 2009
Back to the blog...June1st - 7th
Well the month of May was a pretty crazy. School was getting done vacations were happening work was starting up for the summer and a multitude of other things were coming to a close. So now that my life is back in order it is time to start up the blog again.
May had its good weeks and its bad weeks. I was running really well for awhile and then had a workout in the middle of the month that really seemed to kill me. It was not even that much of a workout but my body did not handle it well. It came at the end of a fairly big week for where I was at in training and I think that it was a little too much. I helped pace one of the high school kids to a 10:15 2 mile the day after an 11 mile run and a week full of 8-9 mile runs. I thought that it would be no big deal but I didn't run for a couple days after and just felt exhausted when I tried to run a couple days latter. I don't really know what it was that caused e to run like crap for the next two weeks but whatever it was is hopefully behind me now and I can get back into the swing of things and prepare for the race season this summer.
This last week was I think my first week of seven days of training since I started back up. Now that I am back to a set schedule I can manage my time a lot better and get the training that I need done. So May is behind me and here is the break down of the first week to a new month.
Monday: 8 (54:45)
Tuesday: 7.6 (51:30)
Wednesday: 7.4 (51:30)
Thursday: 9 (1:01:20)
Friday: 7.25 (48:15)
Saturday: 13.5 (1:33:30)
Sunday: 7:25 (50:00)
Week total: 60 miles
MTD: 60 miles
Well this was a good week I thought. For the most part I felt good throughout the entire week with a couple of runs that I wish had been a little different. It has been really nice running so far this week since I now have people to run with but it gets to be difficult sometimes. We always try to run slower but always seem to end up speeding up to a point that I don't want to be running at during my everyday training runs. I usually try and hold them around 6:50 pace but usually we drop closer to 6:35-6:40 by the middle and the ends get even faster. It is not like it feels difficult at all but I want my easy days to be easy and my hard days to be hard.
So this was my solution to the problem...hopefully. Get a good tempo in to get the race mode out of all of us. So sometime this next week I'll throw in an easy tempo just to get the racing out of our heads.
It is not like the paces that we have been running is all that fast and maybe the couple of seconds faster per mile is not that big of a deal but I really don't know. Is it always better to stay on the side of caution?
Something else that I started doing lately is walking at the end of my runs. I usually stop at least 200 meters away from my apartment just to get a better cooldown in. I used to just finish at the door and then go inside grab something to drink and then sit down. I started thinking about it and there is really nothing that could be dumber. So in my mind this will be a great change to my training.
But overall the week was good. I had a couple of easy recovery type days when I was on my own or just made the others run slower so that was good. I would have to say that the best run of the week was my long run on Saturday though. My legs felt great and I got to run with a god friend of mine from high school, Matt Damico. It has been a very long time since I have been on a run with this guy and it is probably going to be one of the lasts runs in awhile too. I ran the 3.5 miles to his dads house and we went for a great 45 min run and then we parted ways and I back off to my house. I ended up a little farther away from my house than I wanted to be so I ended up walking about .75 miles at the end of the run as I didn't really want to make it a 14+ day. Matt I must thank you for the run it was great seeing you and hopefully we can get another run in before you leave Minnesota. I wish you and your wife the best of luck on your upcoming endeavours.
Right now my plan is to stay in the 60-70 range for all of June and then move up to the 70-80 range for July and 80-90 for August and the beginning of September. This is all depending on how my legs feel during the training. I am pretty confident that I will be able to handle the higher mileage by adding morning runs into my routine so I may try to build up a little fast so I can get a couple weeks in at right around 100. This all in the planning still but for the most part it will be about like I said.
One last thing. I know that in my first post back at the beginning of April I mentioned that I was planning on running the Bismarck marathon in September. Well that was a little to close for me and so I changed it to either Des Moines or Kansas City. As much as I would love to run Twin Cities my old roommate is getting married the day before so that pretty much puts that one out of the question. The Kansas City and Des Moines are on the same weekend and are about the same distance away. I know people that live in both of the areas so I have places to stay so that is not the issue. I was leaning more towards Des Moines right away due to it being a little flatter and better competion but right now I am thinking that Kansas City is going to be the one. I figure that I will be shooting for right around 2:35 and last year the winner went 2:35 at KC compared to 2:24 at DM. So at least I would be closer to the leaders at KC. Plus it is on Saturday which sould give me a day to recover before driving home unlike DM which is on Sunday...that would be a LONG day.
Happy running!!!
May had its good weeks and its bad weeks. I was running really well for awhile and then had a workout in the middle of the month that really seemed to kill me. It was not even that much of a workout but my body did not handle it well. It came at the end of a fairly big week for where I was at in training and I think that it was a little too much. I helped pace one of the high school kids to a 10:15 2 mile the day after an 11 mile run and a week full of 8-9 mile runs. I thought that it would be no big deal but I didn't run for a couple days after and just felt exhausted when I tried to run a couple days latter. I don't really know what it was that caused e to run like crap for the next two weeks but whatever it was is hopefully behind me now and I can get back into the swing of things and prepare for the race season this summer.
This last week was I think my first week of seven days of training since I started back up. Now that I am back to a set schedule I can manage my time a lot better and get the training that I need done. So May is behind me and here is the break down of the first week to a new month.
Monday: 8 (54:45)
Tuesday: 7.6 (51:30)
Wednesday: 7.4 (51:30)
Thursday: 9 (1:01:20)
Friday: 7.25 (48:15)
Saturday: 13.5 (1:33:30)
Sunday: 7:25 (50:00)
Week total: 60 miles
MTD: 60 miles
Well this was a good week I thought. For the most part I felt good throughout the entire week with a couple of runs that I wish had been a little different. It has been really nice running so far this week since I now have people to run with but it gets to be difficult sometimes. We always try to run slower but always seem to end up speeding up to a point that I don't want to be running at during my everyday training runs. I usually try and hold them around 6:50 pace but usually we drop closer to 6:35-6:40 by the middle and the ends get even faster. It is not like it feels difficult at all but I want my easy days to be easy and my hard days to be hard.
So this was my solution to the problem...hopefully. Get a good tempo in to get the race mode out of all of us. So sometime this next week I'll throw in an easy tempo just to get the racing out of our heads.
It is not like the paces that we have been running is all that fast and maybe the couple of seconds faster per mile is not that big of a deal but I really don't know. Is it always better to stay on the side of caution?
Something else that I started doing lately is walking at the end of my runs. I usually stop at least 200 meters away from my apartment just to get a better cooldown in. I used to just finish at the door and then go inside grab something to drink and then sit down. I started thinking about it and there is really nothing that could be dumber. So in my mind this will be a great change to my training.
But overall the week was good. I had a couple of easy recovery type days when I was on my own or just made the others run slower so that was good. I would have to say that the best run of the week was my long run on Saturday though. My legs felt great and I got to run with a god friend of mine from high school, Matt Damico. It has been a very long time since I have been on a run with this guy and it is probably going to be one of the lasts runs in awhile too. I ran the 3.5 miles to his dads house and we went for a great 45 min run and then we parted ways and I back off to my house. I ended up a little farther away from my house than I wanted to be so I ended up walking about .75 miles at the end of the run as I didn't really want to make it a 14+ day. Matt I must thank you for the run it was great seeing you and hopefully we can get another run in before you leave Minnesota. I wish you and your wife the best of luck on your upcoming endeavours.
Right now my plan is to stay in the 60-70 range for all of June and then move up to the 70-80 range for July and 80-90 for August and the beginning of September. This is all depending on how my legs feel during the training. I am pretty confident that I will be able to handle the higher mileage by adding morning runs into my routine so I may try to build up a little fast so I can get a couple weeks in at right around 100. This all in the planning still but for the most part it will be about like I said.
One last thing. I know that in my first post back at the beginning of April I mentioned that I was planning on running the Bismarck marathon in September. Well that was a little to close for me and so I changed it to either Des Moines or Kansas City. As much as I would love to run Twin Cities my old roommate is getting married the day before so that pretty much puts that one out of the question. The Kansas City and Des Moines are on the same weekend and are about the same distance away. I know people that live in both of the areas so I have places to stay so that is not the issue. I was leaning more towards Des Moines right away due to it being a little flatter and better competion but right now I am thinking that Kansas City is going to be the one. I figure that I will be shooting for right around 2:35 and last year the winner went 2:35 at KC compared to 2:24 at DM. So at least I would be closer to the leaders at KC. Plus it is on Saturday which sould give me a day to recover before driving home unlike DM which is on Sunday...that would be a LONG day.
Happy running!!!
Wednesday, May 6, 2009
April 27th - May 3rd
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.
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.
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...
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