Tempo Run... Boy did it feel good!

Now that was a workout. I think I will definitely be sore tomorrow.

Tonight Uncle Hal called for a 35 minute tempo run. For some reason I was feeling very cocky tonight and really pushed it. I am feeling very mellow right now but know I had a great work out.

Basically I warmed up for about 15 minute at a 8:27/M pace and then gradually increased my speed to 7:30/M over the next ten minutes. Once at the top I held the 7:30/M for two minutes before gradually slowing back down. I really felt like I was at the edge of my limit. Perhaps I could have gone a little faster than 7:30, but not for two minutes.

I’m getting excited because I think the speed work is paying off. I am definitely faster than I was and feel like I’m in better shape than when I ran the Marathon. The only thing I worry about now is the distance, and running the whole way alone. I guess we’ll see in January how that all plays out.

4.07 miles/35:00/Avg 8:35

Outside & Spinning Tongiht

Tonight was fun. I ran the same route as last week before my spin class. Unfortunately the Playmakers group headed out at 6:00pm and I am unable to make it to Lansing until 6:30 at the earliest. So I ran by myself, but there were a ton of people out.

It was a bit windy, but other than that it was perfect. Such a nice night, and work has been a bit on the stressful side lately so I was happy to get in a good workout.

I have decided though that my Brooks Radius’s have officially died. I know they’re close to 500 miles but I was hoping I could make them last until the Playmakers Tent Sale in January. That plan is out the window. I could definitely tell that there was very little cushioning left in the soles.

The spinning seemed particularly hard. I think I was a little ambitious with the resistance level on the bike. I definitely felt more tired than I have in the past.

All in all it was a good day!

4.10 miles/35:38/Avg 8:41 + Spinning & Core Class (60 minutes)

Ugly, but in the books!

Ugly… That’s the only word to describe today’s run. It’s hard to believe I ran 26.2 just a few weeks ago.

Although it was warm enough and not raining I ended up running inside on the treadmill. I’m not sure if God was punishing me for ignoring such a nice day but the run was long and hard. I started out a little too fast considering all the running I’ve been doing lately and then the run went down from there. I guess the good news is I did run all 7 miles. The bad news is I wasn’t able to do it at 8:30 minute miles like I wanted. I think next week I’ll try to do my long run on Saturday when my legs are a little fresher.

The exciting news is that I am over 20 miles for the week! The first time since my marathon. I know all these short runs and speed-work are helping my pace, but still, I'd like to get back to that 25-30 mile a week range. Also I kind of miss my long runs. I always liked how I felt after a long run and having the sense that I really accomplished something.

7 miles/60:50/Avg 8:41

Quick Run Before Work

Nothing big to report today. Ran a quick 3 miler before work inside on the treadmill. Everything seems fine although I am anxious to start running more mileage.

3 miles/25:21/Avg 8:27

Speed Work Tonight

Tonight I made up for the fact that I wussed out on Wednesday. I ran 6x400’s. For those of you playing the home game you basically warm up at a comfortable pace (for me about 8:34 minute miles) and then you run like hell for 400 meters (7:30 minute miles), then slow again, then fast, etc... Tonight I did this 6 times, hence 6x400. The idea is it should help my overall speed.

After my running I did some lifting. I try to focus mostly on the upper body as that is where I am weakest. Evidentially this will help my running. I’m not so sure, but Uncle Hal (Higdon) seems to think so and who am I to argue?

Happy Thanksgiving!

So today I ran the "Grand Rapids Public Schools Thanksgiving Day Run". It was a 5K which worked well since my training program called for 3 miles, albeit at an easy pace. Easy is such a subjective term….

It was very cold. They say it was about 20 but with the wind-chill it was closer to 0. I really loaded up on clothes and was comfortable, The only problem is I must not have washed my windbreaker from my last run because I’m pretty sure I smelled awful. Before the race I was all keyed up, but nervous about the snow and the cold. It ended up being just fine, and the sun even came out after a half mile. So fun and a new PR! Would definitely like to do it next year.

According to Garmin:
3.13 miles/24:24/Avg 7:47
Long sleeve shirt + Day-Glo jacket + wind breaker + hat, gloves, smart wool socks. Temperature was a little warm when the wind was still, but when it blew I was about right.

According to Race:
Bib# 945
3.1 miles/24:16/Avg 7:49
Overall 97th of 353/Class (M30-34) 6th

Tonight's a Wash...

I am suppose to run 6x400 tonight but the weather is really bad.  The roads are all slushy and I suspect to HS Track is covered in 2 or 3 inches of wet snow.  Since I had such a vigorous workout last night, and I am running a 5K first thing in the AM I am making the executive decision to rest tonight, and I’ll do my 6x400’s on Friday.

Running & Spinning in Lansing

So last night was fun. I’ve signed up for a spinning/core strengthening class at the MAC in Lansing. It’s a bunch of Team Playmakers folks all trying to stay in running trim over the winter.

Before the class I met Ann & John (who I’ve not met before) for a quick run. It was advertised as a 9 minute pace, but evidently John & Ann had other ideas. I think our final pace was closer to 8:45.

The good news is I’m dialing in the clothes a little better. I think it was around 20 and clear (very pretty) with not a lot of wind.

4.07 miles/35:42/Avg 8:45 + Spinning & Core Class (60 minutes)
Long sleeve shirt + short sleeve shirt + wind breaker + hat, gloves, smart wool socks. Temperature seemed just about right.

My Plan For the Winter

The Plan:

So what the heck am I going to do to keep myself motivated over the winter? Just the few weeks I took off after Detroit were tough. I seemed very lost and had a hard time motivating myself. So my plan is a two part plan…

Part 1: Complete the Miami Half Marathon in less than 2 hours. The Miami race is in late January (1/29) and should easily get me through the holidays. I’m using Hal Higdon’s Intermediate Training Program. This includes speed work and a lot more cross training.

Part 2: Complete the Indianapolis Mini Marathon in May. I am so fired up about this race. My family has been going to the Indy 500 for 30+ years. To actually be running on the same track as Danny Sullivan, Mario Andretti, and Al Unser is going to be so cool! I may even do a spin in the short shoot between 1 & 2 (If you’re an Indy Fan you’ll know what this means, or you can just ask!)

Detroit Marathon Picture

Detroit 2005

This is me at about mile 13 in Detroit. The first half of the race was awesome. The second half was fun as well but there were far fewer runners and spectators.

All in all a great experience and I can’t wait to do another one!