Pleasant Surprise!

Workout: 50 to 60 minute Easy Run

So every once in a while I get insomnia and have trouble sleeping.  Well last night was a doozy.  I don’t think I slept more than 5 minutes all night.  I was pretty sure my run was going to suck as a result but truth be told I felt very strong.

I had to run in that AM again which normally can be tuff but it was great today.  I love these runs.  I know I keep saying this but its true.  Great run!

7 miles/1:00:50/Avg 8:41

ACI's

Workout: Aerobic Capacity Intervals (4 to 6 x 1200m)

Tough workout. I don’t know what it was but not the greatest workout. The speedwork really takes its toll.

I ended up running 4 ACI’s starting at 7:41 and working my way down to 7:15. Very freaking fast! I was suppose to job between each workout but I was so freaking tired that I actually walked. I’ll do better next week.

6 miles/56:00/Avg 9:20

7 More Miles

Workout: 50 to 60 minute Easy Run

Another one of my favorite runs.  Although I had to run it this morning as I have plans tonight.  My alarm went off at 5:30 and I was fairly unhappy about it.

The only item of note was that my stomach was a little upset, especially at the beginning of the run.  I think it has to do with the Power Bar I eat.  Normally I try to allow at least 45 minutes to digest the bar before I run, but when I get up early I try to stay in bed as long as possible.  Maybe I’ll try setting the alarm a little earlier and see if that helps.  I have to run in the morning tomorrow as well so that will be a good test case.

Other than the stomach thing all was good.  I felt strong and raring to go.  Bring on Indy!

7 miles/1:00:50/Avg 8:41

11 miles with the team

Workout: 60 minute Easy Run

Today was fun and surprising. After all the hills yesterday I thought I was going to be very sore. I mean when is the last time I ran a hill? But really my legs didn’t seem to bother me at all.

I ended up running in Lansing with the Playmakers Team. It was a beautiful sunny day and the temperature was perfect. I double up my long sleeved shirt but no coat, no gator, no ear muffs. So happy that Spring is on its way.

I ended up running with Stacy which was fun because its been a while since we’ve run together, and also because she kept me from speeding up. Somewhere along the way we picked up Michelle who recently re-discovered running. She was running a bit slower than us but decided to tag along.

The run was great. I ended up running 11 miles because that’s what everyone else did. The last mile or so was almost a sprint. Actually it was good because I really wasn’t pushing myself too hard so it was nice to breathe hard. So fun.

11.21 miles/1:45:16/Avg 9:23

2nd Annual Kent City Ridge Run 15K

Workout: 15K race

Freaking Hills! Oh my good lord there were a lot of hills. I kept hoping it would flatten out a bit but it never seemed to. Arg!

The race was actually kind of fun. It was in this small town NW of Grand Rapids. I mean small, one stop sign, no light. Anyway it was a little windy and damp but not too bad. There were about 300 people starting for both races (5K & 15K). We all started at the same time, but after about a half mile the 5K folks took a different route. I was expecting the heard to thin out quite a bit, but there were actually many people running the 15K.

I was very fortunate to have a rabbit to follow. This woman named Katherine started out in front of me so I just latched on to her. Actually we kept passing each other. I was little faster on the uphills, she was a little faster on the downhill. She actually got a good 200 yard lead on me at about mile 7. There was long uphill at about mile 8, and I knew this was my chance. I dug down deep and caught her. My plan was to just pace her and finish with her, but… Once I saw the finish line I couldn’t control myself and I sprinted to the end passing 4 people. So fun!

But, as I said at the beginning there were a lot of hills. I’m posting the evaluation chart below so you can feel my pain. Arg… But probably a good workout.

9.3 miles/1:17:44/Avg 8:21

A race in my mind...

Workout: 50 to 60 minute Easy Run

Tonight was fun because I got to race again some other people. OK they didn’t know I was racing them, but I was, and I won!

Shortly after I started a young buff guy hopped on the treadmill next to mine, and some young women in all her gear climbed on the other one. Well at that point I was determined to outlast them both. The guy faded pretty fast (only about 2.5 miles) but the girl was hanging in there. I was actually a little nervous that she was going to outlast me but I prevailed. Woo Hoo… I know its sill but it really does make the run go faster.

This weekend I’ve got the Kent City 15K. They talk about rolling hills, so we’ll see what that’s like. I predict a slow 9 miles…

7 miles/1:00:50/Avg 8:41

Upset Stomach…

Workout: Tempo Run: 3 to 4 miles

I was really looking forward to this run, but my body didn’t cooperate.  I was suppose to warm up for a couple of miles and then run 3-4 miles at a somewhat faster pace (7:41-8:00), and then cool down for a couple of miles afterwards.  I was really geeked because I love to run fast and this seemed completely manageable.

But for some reason about a mile and a half into the fast section my stomach became very upset.  I really thought I was going to hurl.  I don’t know if I was pushing to hard, or the fact that I was running in the morning and I generally run at night, or that I just ran 12 hours ago, but it was unpleasant.

As I’m trying to do a better job of listening to my body I decided it was time to stop.  I’ll live to fight another day.

3.36 miles/30:00/Avg 8:55

I love these runs…

Workout: 50 to 60 minute Easy Run

Another recovery run. I really enjoy these. They are long enough that I really feel like I get a good workout, and 7 miles is nothing to sneeze at.

For some reason tonight I was sweating like crazy, I mean I was soaked when I was done. It was really odd. I’ve been drinking a lot of water lately so maybe it was my bodies way of getting rid of it all.

Anyway I feel good, I feel strong!

7 miles/1:00:50/Avg 8:41

Restraint…

So I was originally planning on running 7 miles today so I could top 50 for the week.  I did a bunch of extra stretching before my run just to make sure I didn’t get hurt.  But I was really tight from the beginning.  I loosened up about a mile in, but I could still tell I was sorer than I should have been.  So I decided 45 miles was a big enough week.  I used restraint and decided 3 miles would be enough for today.  Just enough to get the blood flowing to my legs.

I still feel great about the week.

3 miles/26:03/Avg 8:41

Fast Finish, How About Fast Start...

Workout: Fast Finish Long Run: 14 to 16 miles

Well I don’t know about the fast finish part, but the long run was true enough. Last night I was out really late which probably wasn’t my best decision, but it was St Patrick’s day and I’m only human.

Waking up at 6:00 this morning was a little challenging but actually not bad. I drank a lot of water last night which seemed to help. It was a really beautiful day. It was bout 30 and sunny which is great. I think the hard part was that I started out way too fast. I ran with the Grand Rapids Runners again and hooked up Allison who I ran with a couple weeks ago. I thought that would work out well because we seemed to be at the same pace then. Well today she must have been feeling racy because we were clipping off 8:00/m miles. Luckily she was only running 10 miles so after 5 she turned around and I could slow it down a bit as I wad to run a lot further. But by then the damage was done. So instead of a fast finish I prefer to call this a fast start.

My legs were pretty weary at the end but I got through it. I forgot to take Gu with me this morning, mostly because I haven’t been using it. But at about 12 miles I really could have used some. I’ll be sure to remember it next time.

What a week. I have one run left and am at 43.19 miles. If I can handle 7 tomorrow I’ll be at 50. That would be cool. I seem to remember being sore for a couple of days after my last 16 miler run so we’ll see. No reason to get hurt now.

16.19 miles/2:29:21/Avg 9:13

Long run...

Workout: 50 to 60 minute Easy Run

Long run tonight, but it felt good.  I’ve realized that if I follow my plan for the rest of the week and run at least 7 miles on Sunday I will log 50 miles this week.  I would love to have a 50 mile week under my belt.

Tonight’s run was great.  I felt very strong through the whole run.  There were lots of people in the gym when I first got there which was good because I was very distracted.  My legs are a little sore right now, but I’ll stretch some more.

Tomorrow I’m off, which is good.  I could use the break.

7 miles/1:00:50/Avg 8:41

Another New Workout

Workout: Tempo Interval Workout: 4-5 x 2000 meters with 2 minutes 30 seconds recovery jog

Tonight was another new kind of workout.  Tempo Intervals.  Basically you warm up and then run 2000 meters (1.25 miles) at a fast pace a few times with a short recovery jog between each interval.  I started at a 7:55/m pace for the first interval and then worked my way down to 7:35.  Holy crap!  That was hard.

I was soaking wet by the time I was done, but boy did I feel like I got in a great workout.  I only did 4 intervals, but that was mostly because I was pressed for time.  I think I could have done another one, but had to get to a meeting.  

I’ve started doing the math in my head, and this is going to be a big mileage week.  Maybe 50 miles… I love it!  Bring it on!

8 miles/1:07:00/Avg 8:22

Upping the mileage a little this week.

Workout: 50 to 60 minute Easy Run

So this week we’ve moved from 40-50 minute Easy Runs to 50-60 minute Easy Runs. This actually work out well for me because I’ve been wanting to up my mileage a bit anyway. The only downfall is that at 60 minutes my treadmill turns off without any notice. What a pain! This usually leaves me a little short because I generally do a 3 minute warm-up and cool down, so I have to reset the treadmill and go through all that. Oh well…. I guess I could suck it up and run outside more.

But back to the run. I had to run this morning as I have a thing tonight. I was a little nervous because I just ran last night, and did strides which tend to make me a little sore. But all was good. I felt strong through the entire run although was a little tired at the end.

More speed work tomorrow so wish me luck.

7 miles/1:01:55/Avg 8:50

Make-up Run for Sunday…

Workout: Stride Workout: 6 to 8 times

So I was suppose to run yesterday, but I was so tired when I got home from Chicago that I decided to just skip it.  So tonight I made it up, hopefully it wont mean the rest of my week goes to hell.

It was ultra windy tonight so I decided to run inside on the treadmill.  It was kind of hard to do the strides because they are suppose to be short bursts of speed.  The treadmill doesn’t do bursts!  But the good part was I could really set my pace.  I started the strides at 7:30’s and worked my way down to 6:30’s.  I couldn’t keep that up for long, but was able to hold it together for a short time.

Still feeling good, but I have to run in the morning tomorrow so I think I’ll have a better feeling for how I’m doing then.  Wish me luck!

5 miles/43:00/Avg 8:36

40 & sunny!

Workout: Medium Long Steady Run: 90 to 105 minutes

Today was so fun! I ran with the Grand Rapids Running Club again. They run at 8:00 which worked out because I had to work at noon. Just enough time to get in a quick 12 miles!

I was so looking forward to this run all week because the forecasters were calling for the temp to be in the 40’s. So I happily put on my shorts and headed out to GR. Before the run began I was a little nervous because practically everyone else had on pants and sweatshirts. Perhaps I was underdressed. But about a mile in people were shedding clothes like crazy. I am a freaking genius!

The run was great. The route hugged the Grand River and the sun was out. I didn’t really fall in with any one specific group but just being amongst the other happy runners was fun. I can’t wait for spring to get here.

12.13 miles/1:47:48/Avg 8:53

Feelin Mellow….

Workout: 40 to 50 minute Easy Run

Today I was a little soar and feelin a little slow. I had to run this morning because I’ve got a thing tonight. Of course I just ran last night (less than 12 hours ago) and that may have contributed.

I didn’t feel horrible, just not as strong as I have during past runs. So Greg said run 40-50 minutes and I ran just 40. Not my greatest performance but in the books.

4.37 miles/40:00/Avg 9:09

P.S.
It's now 11:45 and my legs are SORE! I'm thinking last night's workout was tougher than I thought.

Aerobic Capacity Intervals

Workout: Aerobic Capacity Intervals (3-5 x 1600m at 10k race pace with 800m recovery jog)

Wow this was hard and far!  The basic premise is you warm-up at a moderate pace (9:00/m) and then run a mile at a fast pace (7:45/m) 3-5 times with about a half mile cool down in-between..

I was all arrogant before the run because I just ran 6 miles at a 7:41/m over the weekend.  It didn’t take me long to realize how much trouble I was in!  It was fricken hard!

I think the warm-up and the lack of other racers probably made a difference.  But I’m wondering if I’m fresher in the AM.  Maybe next time I do speed work I’ll get up early and see if that makes a difference.

Still feeling good about my training, but definitely more humble!

7 miles/58:51/Avg 8:24

I ran early…. But felt great!

Workout: 40 to 50 minute Easy Run

I think I’m still on a high from my weekend!

I have a meeting tonight so I had to drag my sorry butt out of bed at 5:30am this morning so I could be running by 6:00am. For about the last 3 weeks I’ve been running almost exclusively at night which has worked out well, but not today.

I thought I would be dragging a little but I actually felt great the whole way through. I even bumped my speed a little. I know Greg called for somewhere between 9:00-9:30/m pace, but when you’re as fast as I am you just have to go:) I didn’t bump it that much but just a little.

Also, I’ve been logging about 35 miles per week now for a while and would like to get me weekly mileage up a bit. So instead of quitting at 50 minutes I just decided to run 6 miles.

So fun, I feel in great shape and think the training is really paying off. Definitely a happy runner day!

6 miles/52:48/Avg 8:48

Ooops… 11 miles

Workout: 30' Easy Run

So this weekend was sort of off the program anyway. Originally I had planned on running a 5K and ended up doing a 10K in a completely different state. Today I was suppose to do a 30 minute run, but that seemed silly so I thought I’d run somewhere between 8-10.

I was running with the Playmakers team and fell in with some guys who were also going to run around 10 miles. The halfway point was suppose to be a water stop but somehow we missed it. We missed it by about a half mile. Oops.

The good news is although my legs were a little weary from yesterday’s race, it wasn’t too bad. The guys I was running with were clipping along at about a 9:00/m pace which seemed perfect.

I’m feeling really good about my training. I think the speed work is paying off, and am not intimidated by distance at all. In fact I’m toying with running the Rock-N-Roll Marathon San Diego in June. I wish it was a little later (only 4 weeks after Indy) so I could get some longer distance runs in, but we’ll see. Just a thought at this point.

10.71 miles/1:36:05/Avg 8:58

Woo Hoo! I Did It!!!

Workout: Mini-Marathon 10K Training Race

So today was suppose to be a lark. I was running this race just because it would be fun and a good distance, I like 10K’s. As a carrot though if I could finish the race in 48:00 (7:44/m pace) then I could improve my starting corral for the Mini in May. I already had a preferred start as a result of my Miami time so my thought was I would start out the race at a 7:45ish pace and see how many miles I could keep it up.

The day was beautiful. It was mid 20’s and sunny. On the way to the race the wind was blowing but that seemed to die down at the start. There were a ton of runners to my surprise. Someone said they heard there were more than 2400 pre-registered and who knows how many registered this morning. I was amped just standing around before the race.

So the thing that most anyone advising you on running a race will tell you is to not start out too fast. My first mile was 6:52…. 6:52…. Oh my God. I knew I was screwed at that point. Then the nest few miles I seemed to settle down into a 7:30 pace. Although I was dog tired in the middle of mile 2 I thought if I could just keep up 7:30’s through mile three I could back off and run 8:00’s the last three miles. Of course implementation of the strategy is often the problem. Here were my splits…

mile 1: 6:51
mile 2: 7:22
mile 3: 7:23
mile 4: 7:37
mile 5: 7:37
mile 6: 7:34
mile .02: 7:08

My total time was 47:40, I had 20 seconds to spare. Holy cow, I never thought I could do it. I crossed the finish line where my Dad was smiling and rooting me on. I walked over the barricade where he was and leaned over and thought I was going to hurl. But I did not. I was so excited I knew I had made it! What a great day!

6.2 miles/47:40/Avg 7:42

Last Workout before the race

Workout: 40 to 50 minute Easy Run

Tonight I felt good, strong ready to go. Dad & I are heading down to Indy for a quick 10K Saturday morning. I used an online calculator and figured out to improve my spot for the Mini all I have to do is average 7:43 over 6.2 miles. (Please stop laughing)

Tonight I was running at about 9’s. I was really tempted to run faster but wanted to save my legs. We’ll see if it pays off.

Felt good tonight. Nothing really of note. Wish me luck on Saturday!

5.58 miles/50:00/Avg 8:57

New workout tonight…. It’s hard!

Workout: Cruise Interval Workout: 6 to 8 times 1000 meters

Arg… So the basic premise is you are suppose to warm up for a couple of miles and then do 6 to 8 1000 meter laps at about a 7:30 pace. For those of you playing the home game, 1000 meters is about 2-1/2 laps around the track or just over half a mile.

I’m not sure if it was the fact that this was all new to me, or perhaps I didn’t eat as well as I should have throughout the day. I kind of blew off my mid afternoon snack which may have contributed.

Anyway they were very hard. I ended up only doing 4. I’ll try to do more next time..

Lap 1: 6:25/m pace
Lap 2: 7:07/m pace
Lap 3: 6:39/m pace
Lap 4: 6:26/m pace

Upon further review perhaps I ran most of my laps too fast. I’ll have to figure out a better way to establish the pace.

6.06 miles/52:50/Avg 8:43