9 Miles Late

Workout: 9 Mile Easy Run

Another good run tonight.  I decided since Sunday’s run went so well I would try to run later, rather than right after work.  I think on the shorter runs I can run right away on a power bar and eat dinner when I get home.  But when I’m running longer, like 9 miles, I get too hungry by the end.

So I ate dinner after work and then putzed around the house a bit and started my run around 7:30.  That worked pretty well as it was cooler and the sun had gone down a bit.

It was sort of an odd run though.  I started out and my legs felt heavy.  I was breathing OK, but I remember thinking this might have been a bit of a challenge.  And then all of a sudden at mile 3 my legs loosened up a bit and I felt a lot better and started to run a bit faster.  My last two miles were really quick at about 8:00/m’s.  So fun.

Anyway all seems to be going well.  I think I should be in good shape by the end of October although I do have a lot of long runs between now and then though.

9.02 miles/1:16:56/avg 8:31

Lunch Time Speedwork

Workout: 2 mile warm-up, 2x1.5 LT, 1 mile cool down

I had to sneak this one in today.  I have plans later tonight and couldn’t drag myself out of bed this morning so I ran at lunch.  I’m having a somewhat challenging day at work but the run really helped me blow off some steam.  Maybe I should make this part of my every day plan?

Over the run was great.  I felt pretty strong the whole way through and cardiovascularly I felt great!  My legs were a little heavy at the end of each LT but nothing I haven’t felt before.

I really like doing my speedwork on the treadmill.  I feel like my pace is more constant (obviously) and I can be more exact with my program.  Also when I run with other people sometimes I end up running too fast to keep up.  I still like running with my Tuesday Night group, but every now and again doing the workout on the treadmill is OK.

Here were my splits…

Warm-up: 2miles @ 8:42
1st LT: 1.5miles @ 7:53
Break .25mile @ 8:57
2nd LT: 1.5miles @ 7:53
Cool down: 1.00mile @ 8:27

6.25 miles/52:05/avg 8:20

Great Run! 9 miles & strong!

Workout: 9 Mile Easy Run

I was pretty close to blowing off tonight’s run. I had to work today so I was on my feet all day and then I stayed late to do some computer maintenance. By the time I got home I had a late lunch and took a big nap. I was channeling Wednesday Night’s post work run and thought I did not want to put myself through that again.

But the weather looked favorable for running so I dragged my butt out the door. Boy am I glad I did. I did have a big lunch today and took a water bottle with me. I’m not sure if either made a big difference but I felt great the whole way.

I made a mental note to stay slow. I was nervous after Wednesday so I said anything under 9:00 is fine. I ran to the Lumber Yard to check on something for a minute which accounted for my first two miles and then ran my old standard 7 mile route. But the time I was heading out of town the sun had set enough that there were shadows over most of the route. Boy does that make a difference!

9.18 miles/1:18:19/avg 8:32

4 pretty darn fast!

Workout: 4 Mile Easy Run

So I was really wondering why I was dragging ass so much tonight. But evidently Garmin was misbehaving because as I looked at my pace it was saying 9:00+ so I would push it a little more. But I was breathing pretty hard.

I was thinking… I wonder if I didn’t eat enough? Did I run too hard last night? Am I still sore from my 15miler on Wednesday and Peak Performance on Thursday? How can I be getting slower?

Well I found out when I finished why… I averaged 8:06! Dumass!

So even though I was tired I think I’m running pretty well. I think the distance is more daunting than it use to be, but I feel good about the speed.

2 more months. I’m really getting excited!4.09 miles/33:08/avg 8:06

4 Miles Easy

Workout: 4 Mile Easy Run

Not much to report here. A good run on the treadmill. I’m still a bit sore from my Peak Performance training last night. I have learned this lesson well. NO MORE MIDWEEK LONG RUNS!

I was happy to be done, but I felt fairly good through most of it. The real test will be how I feel in the morning. Hopefully I have worked out some of the lactic acid still hanging out in my muscles.

4.0 miles/33:48/avg 8:27

A Long Hard Run

Workout: 15 Mile Easy Run

OMG that sucked! So I have to work all weekend and it was a nice night so I thought to myself… since I’m running 9 tonight, I might as well just run 15 and get it out of the way. Some days little Tommy is not so bright….

I think the big problem was I didn’t really prepare for the run. I didn’t eat well and ran after working all day. Plus I didn’t carry fluids, instead I bought water at a local quickie-mart. I did use Gu but other than that was not very well prepared.

Also I think last night’s speedwork was hard on my legs because they felt like led from the beginning. I kept think I would loosen up but never really did. I had a couple of good miles, but most of them were hard.

The big problem on this run were my calves. They were cramping up the last 4 miles. It sucked. I’m glad it’s done. It was a very humbling run!

14.13 miles/2:09:54/avg 9:12

Speedwork… This is getting serious

Workout: 1 mile warm-up, 4x.5 LT, 1 mile cool down

OK… The speedwork session are gradually getting longer and longer. Tonight we ran on the track as oppose to running through the neighborhood like last week.

After last week’s Tempo Run I thought tonight would be easy, but let me tell you it was not. It was warm but not over the top but I was dragging to be sure. I did the Tempo part well, but during the 3rd “rest” period I walked for about 100 yards instead of a light jog. Part of this was because I was keeping up with Justin on the Tempo runs, and he is feeling extra speedy lately.

Anyway I think the speedwork is helping but I am dreading these runs as they get longer and longer.

Here were my splits…

Warm-up: 1.14 @ 8:02
1st LT: .53 @ 6:58
2nd LT: .52 @ 6:55
3rd LT: .50 @ 7:26
4th LT: 50 @ 6:55
Cool down: 1.00 @ 8:31/m

4.54 miles/36:06/avg 7:57

My Toe is on the Mend!

Workout: 4 Mile Easy Run

So my toe seems to be doing better.  It’s not as black and blue as it was over the weekend so I decided to get back on the horse and give it a try tonight.  It felt pretty good.  I didn’t really notice any pain so I guess the lay-off was a good thing.

I ran outside around Hastings tonight.  It was a really great night, not too hot and sunny.  I tried the whole Body Glide over the eyes to try to keep the sweat out of my eyes but it didn’t work.  I may have to invest in a headband or a visor of some sort.  

Training is going well.  I can see Chicago on the horizon.  This weekend is 15 which is a fairly serious run.  Not sure when I’ll fit it in but I’m looking forward to it!

4.08 miles/33:58/avg 8:19

Happy Birthday To Me!

Workout: 2 mile easy, 30 min tempo, 1 mile easy

Wow… I really felt bad at the beginning of this run. I was light headed and fairly sure I wouldn’t be able to the entire distance. We did a 2 mile warm-up and even that seemed a little taxing. I was running with Justin, Jeff & Chuck on the warm-up, but Justin wanted to run a little faster on the tempo run than we did. He was shooting for 7:30’s. So we all took off and Just jumped out in front by about 100 yards.

Well I think that’s all it took for me to feel motivated. I kept him in my sights most of the run and really seemed to grow stronger towards the end of the run. I included my tempo run times before, but they include getting caught at a couple of traffic lights, and I did not stop my watch. I’m guessing we were running in the low 7’s. Really fricken fast!

I was really exhausted by the end of my run and my side hurt but I was amazed how fast I was able to push it. I think my training must really be paying off.

Is Chicago here yet?

Here are my splits…

Warm-up: 2.08 mile @ 9:15
Tempo 1: 1.85 miles @ 7:39
Tempo 2: 1.82 miles @ 7:41
Cool-down: 1 mile @ 9:05

6.75 miles/56:23/avg 8:11

Run Around Gull Lake

Workout: 14 Mile Easy Run

Actually this was a fun run. I mean I was tired, but a great route. The Gazelle team met out by Gull Lake and we ran on country roads around the lake.

The weather was cool and there was a nice breeze when we were close to the lake. I ran the first couple of miles with Rachel and Christopher (an 8^th grade cross country kid). Then at mile 4 I lost them and picked up with Justin and Wendy and ran the rest of the way them.

The other fun thing was that the Sherminator Triathlon was going on at the same time and for the last 5 miles we saw the biking leg coming at us. It was fun because there was a lot of talking back and forth, plus even some spectators out on the course. Very cool.

I felt pretty good. Would have liked to have run it a bit faster but know I should have been running slower anyway. I felt strong and no weird pains or bulges this week.

14.31 miles/2:06:21/avg 8:50

8 Strong Miles

Workout: 8 Mile Easy Run

Wow… What a nice run.  I kept putting off this 8 mile run all week.  Even this afternoon I was thinking that I might just run 4.  Even before my run my eyes seemed a little blurry and my right ankle seemed a little week.  I was not optimistic.

But I started running a long and before I knew it the first 4 miles were done.  I was tired but not overly so.  I was more just waiting for the run to be over not thinking how much further.  I even tuned out for a good 10-15 minutes.  

I think I’m really getting strong.  Plus Chicago is in just over 2 months which seems finally like it’s getting here.  Plus I have a couple of fun runs coming up which is helping my motivation.  

The real test will be how I feel in the morning when I run 15.  That’s the only thing that makes me nervous about tonight is have I spent a little of my mojo for the morning run?  We’ll find out soon enough.

8 miles/1:07:36/avg 8:27

4 instead of 8

Workout: 4 Mile Easy Run

Tonight was suppose to be an 8 mile run but an unexpected trip to Chicago threw my plans off.  As it was nearly 100 again today I decided a run inside was the best course of action.  I didn’t have enough time to get all 8 in so I will run it later in the week.

I didn’t really have enough time to get the 4 in at my normal pace so after warming up at 8:27’s I speed up running mile 3 at 7:53 and mile 4 at 7:30.  I though it would really kick my ass.  And although I was happy to be done it was not as hard as I thought it was going to be.

Good run tonight.

4 miles/32:32/avg 8:08

LT's Tonight

Workout: 1 mile easy, 2 x 1.5 mile LT, 1 mile easy

So I have to tell you that I was seriously considering blowing off this workout and sitting at home and ordering pizza.  It’s so hot that the Gazelle team cancelled the track workout tonight due to heat.  On my way home at 6:00pm I passed a sign that said it was 98.  98 at 6pm!  That’s freaking hot.

Anyway I decided I had no good reason to skip the workout so decided to head off the gym to get my run in.  I was very skeptical though.  I was confident after last week’s speedwork that this week was going to suck.  But as often happens, when I’m loathing a run it turns out to be great.

I felt pretty good during the whole run.  I could have run the LT’s longer and probably could have worked in another one or two.

Anyway I think my training continues go well.  I am hoping for a good showing in Chicago.  

Here are my splits, this week they are listed as paces not lap times as I did not do them on a track.

Warm-up:  1 mile @ 8:27
LT Run:  1.5 miles  @ 7:53
Rest:  .25 miles @ 8:27
LT Run 1.5 miles @ 7:53
Cool-down:  1 mile @ 8:27  

5.25 miles/42:53/avg 8:10