Welcome to Onekama

Workout: 4 Mile Easy Run

Welcome to Onekama. I was up in this cute little town on Lake Michigan today and needed to get a quick 4 miles in. I was still a little sore from yesterday so decided to just sort of take it easy. Although I would have liked to run sub 9’s.

I got up early, before everyone else and went down to the water to look out over Lake Michigan. It was a great way to start the day and I was considering blowing off the run when I saw some woman breeze by running along the beach. I considered running on the beach for about a second but though I didn’t want to deal with the sand. But did decide to get off my duff and log the miles.

I started out around 7:00 and it was hot and muggy. It continued to be hot and muggy the whole run which really slowed me down. I was surprised to see a lot of other people out and about though. Lots of walkers and bikers and the occasional other runner. It was fun to among them but would have been nice if it wasn’t so humid.

The route was great and I’ve included it below. I ran most of it on this little strip of land between Portage Lake and Lake Michigan. Very cool.

4.23 miles/37:54/avg 8:58

13 Miles

Workout: 13 Mile Easy Run

So holy crap it was warm at 7:00am. I ran with the Gazelle group again this morning. I started out with Justin and friends but was feeling a little fresher than them so took off after about a mile or so.

Before too long I saw Julie and her brother running about a quarter mile in front of me and decided I would catch up. It was a great carrot as it took me a couple of miles to get caught up. I ran with them for a while but Julie’s brother was having trouble and turned around at 6 miles. Julie and I made it to the turn and then she decided to go try to catch her brother. I was working pretty hard at that point so let her go. Basically I was on my own the last 6 miles or so.

I was pretty tired but was pushing to stay sub 9 for the last half. The course was fairly hilly but wound through Kalamazoo and was mostly on tree lined streets. The best part was mile 12 which was all down hill with a nice breeze in my face.

At the end of the run someone brought popsicles… obviously gunning for runner of the year!

It was a good run, although very tiring. Oddly enough it was my calves that hurt a little. Usually it’s my hamstrings. Also at about mile 7 I had a bulging sensation on the right side of my pelvis. Maybe the groin? Not sure. It didn’t hurt, just an item of note. I have been working on my hip flexors a lot in Peak Performance so that might have been it. I’ll keep an eye on it in the future.

13.01 miles/1:53:38/avg 8:44

Just 4

Workout: 4 Mile Easy Run

Just a quick 4 miles today. It was hot again outside so I moved inside to run on the treadmill. I’m running outside all weekend so I thought a few miles at the gym wouldn’t be so bad.

I felt pretty good the whole way. No major pains. Just your standard 4 miler. Training is going well.

4 miles/33:48/avg 8:27

A Solid 7

Workout: 7 Mile Easy Run

OK… So I’m sick of the heat so I ran on the treadmill again tonight.  The first mile or so was a little challenging but after I got warmed up I felt pretty good.  As I think back about last week’s 7 miler I definitely felt stronger.  I was ready to be done after 7 but could have run further if I had to.

This weekend is 13 so we’ll see if I’m ready for a half.  I suspect I am.

Training is going well and I think the speedwork and plyometrics is helping.

7 miles/59:15/avg 8:27

Holy Hell That Was Hot!

Workout: 1 mile easy, 25 min Tempo, 1 mile easy

Holly freaking hell! It was so damn hot I can’t even begin to tell you. I thought as I drove to Kalamazoo that it wasn’t going to be too bad, but I think it had more to do with the fact that I was driving 70 with the top down than the actual temperature.

So the run basically sucked ass. I was suppose to run for 25 minutes but could only keep it up for 18:24. I started to get a little dizzy and was really nervous about the heat so I decided today wasn’t my day and better not to make myself sick.

I was feeling kind of bad about my crappie run until I just a minute ago figured out my pace. I was running my tempo at 7:33. That could have a lot to do with it. 7:33 in 85 degree heat could be a bit ambitious.

Anyway the run is in the books and mirrors last week’s speedwork so I don’t feel too bad. But I will watch the weather a little more closely and in the future if it looks like Tuesday night is going to be really hot I will get up and run with the Tuesday morning crowd. They run at 5:15.

Here were my splits…

Warm-up: 9:00 (1.07 miles, 8:23 pace)
Tempo Run: 18:24 (2.44 miles, 7:33 pace)
Cool Down: 9:22 (1.02 miles, 9:11 pace)

4.53 miles/36:46/avg 8:07

12 miles in the heat

Workout: 12 Mile Easy Run

Well the run started out well( I ended up running after work tonight (about 4:30). It wasn’t too hot, I’m guessing around 80 with a not bad breeze. I plotted a route on the computer and probably ended up running it the wrong way.

The first 4 or 5 miles were pretty good. Fairly flat on tree lined roads that kept me in the shade. I was running sub 8:30’s without trying too hard. But miles 5-9 were pretty much out in the open with little relief from the sun. This really took it’s toll. I could really feel myself slowing down. Then the last 3 miles or so were at least in the shade again but hillier than I remembered. After all the time in the sun this was really hard. I rallied and maintained 8:30ish but I was really having to work hard to do it.

I think the heat and the fact that I’d been on my feet for 8 hours straight before running really took it’s toll. Also I think I would run it the opposite way were I to do it again. Get the hills early. Had I run it in the opposite direction I would have flat shaded road for the last 4 miles or so.

But still… my training is coming along.

12.02 miles/1:44:29/avg 8:42

A nice morning run

Workout: 4 Mile Easy Run

So last night was my first night of “Peak Performance” training which was hard and I was concerned this morning’s run could be a little ugly.  So I took a little extra time to stretch and felt pretty good the whole run.

My first mile was a little slower than I would have liked at about an 8:50, but with each subsequent mile I picked up the pace without trying too hard.  It was a nice morning which really helped and I was not fully awake for the first couple of miles so that’s a big plus.  Everything felt good and there didn’t appear to be and residual leg soreness, at least at this point.

In addition to my normal cool down stretching I added two yoga moves from yesterday to work on my Hip-Flexers…. Whatever those are.  But I am told I need to work on those.  Who knew?  

4.06 miles/34:05/avg 8:24

Good Run Tonight

Workout: 7 Mile Easy Run

Boy I felt good again tonight.  I mean my legs were tired by the end of the run but all in all I felt really strong through the whole run.  I pushed the pace a little tonight and even ran a little faster the last half mile or so.  I think I was running about an 8:00/m the last half mile.

I feel like the speedwork is helping and that I am getting stronger.  I’m continuing to drop a little weight each week which I think helps.  And I’ve been doing sit-ups and pushups every day.  So I am definitely getting back in running form.

Tomorrow I start the “Peak Performance Training” which is supposed to add strength, speed and stamina.  Yeah!  Also beginning next week I will be hitting the gym on Monday’s to lift weights.  So hopefully that will really pay off.

7 miles/59:14/avg 8:27

Speedwork Going Better

Workout: 1 mile easy, 2x1 mile lactic threshold, 1 mile easy

Wow… I felt much better this week compared to last week. I attribute this to two things. First the weather was a little cooler and much less muggy. But I think the big difference was I made a more concerted effort to eat during the day. It’s hard because I know the mileage we run on Tuesdays is not a lot, but it is at a higher intensity. The first mile was definitely easier than the second mile but both were manageable.

I’m fairly excited because I feel like I’m getting stronger. I’ve dropped a little more weight and am feeling faster. Plus this week I start the Peak Performance Program on Thursday Nights. I think it will be a lot of strength and plyometrics which should really help. Now if I can just force myself to the gym on Mondays I’ll have my cross training back in gear.

Here were my splits…

Warm-up: 9:55 (1.08 miles, 9:13 pace)

1st mile at LT
Lap 1 1:53
Lap 2 1:58
Lap 3 1:59
Lap 4 1:52

cool down lap 2:36

2nd mile at LT
Lap 1 1:53
Lap 2 1:54
Lap 3 1:57
Lap 4 1:53

Cool Down: 8:21 (1.06 miles, 7:52 pace)

4.55 miles/36:10/avg 7:57

11 Miles in the Heat

Workout: 11 Mile Easy Run

Wow… what a hot fricken day. I ran again with Gazelle and they start out at 7:00, but to be honest I wouldn’t have complained had they started running at 6:00. I hooked up with Jeff (from the Tuesday night J’s) which was good because he helped to slow my pace a little. And the last announcement that was made before we took off was to slow down today because it was going to be a hot one.

But beside the heat I felt pretty good. We ran a new course that took us south out of town. And after about 4 miles we were out in the cornfields. I just think that’s so cool that you can start out in downtown K-Zoo and before too long you are in the stick.

I liked the course but there were some fairly sizeable long hills. The good news is they were mostly on the way out. The way back was mostly downhill. The other nice thing is that several of the water stops were actually manned and they had spray bottles to hose us down. That was huge.

My legs were a little heavy towards the end, but I felt pretty good the first 9 miles or so. Part of it is Garmin continues to misbehave in downtown Kalamazoo, so I don’t really know my distance or pace until I get back. I’ll have to continue to work on that and see if I can’t solve that problem. I may have to buy a new watch.

11 miles/1:38:11/avg 8:56

7 Miles Inside

Workout: 7 Mile Easy Run

A makeup run tonight.  I was supposed to run 7 yesterday but events conspired against me.  Also I had to wedge the run in after work but before a meeting I had.  On top of all that it was freaking hot!  So I woosed out and decided to run inside at Pennock on the treadmill.

The run was good, but I was definitely breathing hard.  I was actually surprised at how much I was working.  On the up side I could definitely notice that the treadmill was softer than the pavement.  It was a nice break.  I may incorporate some treadmill runs into my weekly mileage, but probably only the short runs.  7 miles was a long way to go on the treadmill.  Just as a change of pace.

Getting stronger for sure, also I have dropped a couple of pounds which I think is making a difference.  Need to do a better job with the cross training although my “Peak Performance” strength training program starts next week Thursday so that will help.  

7 miles/1:00:00/avg 8:34

Lactic Threshold Run

Workout: 1 mile easy, 2x1 mile lactic threshold, 1 mile easy

More speedwork tonight with the Gazelle group. It was poring down rain on the way to Kalamazoo and while I am willing to run in the rain, I prefer not to. But by the time I got to the track it had stopped for the most part. It was still pretty muggy though, so I had the sense it was going to be a hard run.

The group was a little smaller tonight as I’m sure several wimps were scared off by the weather. But we all run the mile warm-up together and then broke up into our little pace groups. The J’s (Jeff, Justin & Julie) and I were joined by Rachel and Amos (I think). They were from other V-Dot groups but their partners did no show.

Anyway basically we had to run a mile at our LT (in our case 1:58 laps), take a short jogging break (1 lap) and then do another mile at our LT. Julie took off like a rabbit and I must admit I was working hard to keep up. By legs actually felt ok but my breathing was really heavy. I’m not sure what was up by that, but it wasn’t good.

I was very happy to make the break and by the time we started the second mile I was doing better. Still breathing hard but felt better about the run in general. Plus I think we slowed it down just a bit.

In thinking back I didn’t have much of a lunch and tired to compensate with a larger snack mid afternoon, but it may not have been enough. I think I just need to make sure I eat well the day of speedwork.

Here were my spilts…

Warm-up: 8:49 (1.02 miles, 8:38 pace)

1st mile at LT
Lap 1 1:51
Lap 2 1:55
Lap 3 1:53
Lap 4 1:54

cool down lap 2:34

2nd mile at LT
Lap 1 1:53
Lap 2 1:52
Lap 3 1:57
Lap 4 1:52

Cool Down: 9:13 (1.09 miles, 8:27 pace)

4.51 miles/35:47/avg 7:51

Oak Creek Wisconsin

Workout: 4 Mile Easy Run

So combine a rather significant hang over with 80 degree temperatures and extreme mugginess…. Arg!

I was in Wisconsin visiting some friends and we stayed out a bit late at the Cubs vs. Brewers game. I thought… I only have to run 4 miles, it’s OK if I drink. I forgot that I need to maybe take it easy.

Anyway… it was not my best run but I logged the miles, and really that’s the point. I got all my runs in this week! First time since being on the new training program.

4.15 miles/36:13/avg 8:44

12 Miles By Mistake

Workout: 10 Mile Easy Run

Today was my longest run since the marathon. I wasn’t really worried about the distance but still wasn’t 100% confident. I ran with the Gazelle group this morning because they run on Saturdays and I am off to Wisconsin later today and will be lucky to get just 4 in tomorrow.

The other thing I like about the Gazelle group is that they run at 7:00am which is good because it’s been getting warm around here starting at 8:00. In my mind the earlier the better.

Unfortunately Garmin was misbehaving so in the middle of my run I wasn’t sure what my distance was. Gazelle had a marker out at 4.5 miles (I needed to turn around at 5 miles) so I kept running thinking I would stumble on a 5 mile marker. No such luck, and by the time I was convinced I had passed 5 miles I was on a loop and just decided to keep running. The net affect of all these things working against me was I accidentally ran an extra 2 miles… How the hell does that happen?

Anyway I felt like the run was good, The distance and pace were both very manageable and although I couldn’t pull off a marathon right now, I think a half at a good pace would be no problem.

12.06 miles/1:42:41/avg 8:30

Look out for the skunk!

Workout: 4 Mile Easy Run

I had to run in the morning today because I have plans tonight.  I actually thought it would be much tougher getting out of bed, but didn’t really have to work that hard at it.  I think the fact that I was only running 4 miles made it easier to get my head around.

The run was great.  The only downside was that Garmin was having trouble finding a signal.  In fact it didn’t kick in until about a mile into my run.  Luckily I know the route very well and the timer worked, so while my time at the bottom may not be 100% on the nose, it’s pretty darn close.

I felt really good the entire run.  Often it takes me a while to loosen up but right from the start everything felt good.  I did take some extra time to stretch while I was waiting to see if Garmin was going to work, so maybe that had something to do with it.

I crossed paths with a couple of other runners which was nice and narrowly avoided a run in with a skunk.  He was about 30 feet away when I came up on him.  He was definitely giving me the evil eye, but I avoided being sprayed.  Needless to say that mile was probably a little faster than the others as I sped up to get away from him.

Anyway another good run, we’ll see how 10 tomorrow goes and then 4 in Milwaukee on Sunday.  That’s if I survive Summer-fest!

4 miles/33:28/avg 8:22

Good Run

Workout: 6 Mile Easy Run

Great Run! What a beautiful night the sun was out and there was a nice breeze which helped to keep things cool. I was really trying to run between 8:30’s and 9:00’s but was feeling a little racy so pushed the tempo just a bit.

I really feel good this week. I know it’s early and I have a 10 miler on Saturday which I don’t want to jinx but I am optimistic.

I feel like I am getting back into form. Not where I was before Indy but still in a pretty good place.

6.14 miles/50:58/avg 8:17

Lindsay’s Race (10K)

Workout: 10K Race

So today my program called for either some speedwork or a race of some sort. I chose Lindsay’s Race primarily because it was close by and because it looked to have some size to it.

I have to say though when I woke up and peered out the window I really questioned whether I wanted to run it. It was rainy and muggy and in general not a very nice day. But then my excitement kicked in and I got all giddy as I tend to do before a race.

The race was pretty small. Only about 500 people running or walking either a 5K or 10K. I felt pretty good although the heat was definitely slowing me down some. I knew a couple of people there from the Gazelle program but didn’t really buddy up with one particular person. My pace seemed to be all over the place. I haven’t checked my splits but I remember having an 8:28 at mile 2 and then a 7:22 at mile 3. Need to even that out a bit.

So in general a good race given the conditions. Not a PR, but it wasn’t a PR day and I’m not in PR shape yet. Feeling like my training is going well although I need to be more diligent about getting every run in and paying more attention to what I eat.

6.2 miles/51:04/avg 8:14