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Showing posts from June, 2012

20 mile treadmill run.

AM: 20 miles progressive treadmill run in 2:09:40
5 miles @ 6:53-6:40
5 miles @ 6:31
3 miles @ 6:15
6 miles @ 6:11
1 mile  @ 6:07

This run didn't go as perfectly as I would have liked. I felt great the entire time, but I didn't get up early enough to get it in. By the time I reached mile 7, Maddy was already awake and demanding a "nak" (snack). I had anticipated this before I started and had already prepared two eggo waffles and had set the monitor up in the den so I could watch Maddy while she ate. It wasn't but a few minutes later we were screaming at the top of our lungs for "Addie" (aka Backyardagains). Unfortunately, each of those episodes was only 24 minutes and 17 seconds with credits...and Maddy already knows that the credits means that Addie is about to end.
So about every twenty minutes of this sweaty 20 mile run I was presented with the remote control and a very angry 21 month old. Regardless, this run went, I finished it and I felt pretty go…

Good Tempo

AM: 2.5 mile w/u, 42 min progressive tempo, 2 mile c/d
10 min @ 5:56 pace,10 min @ 5:52 pace, 8 min @ 5:49 pace,14 min @ 5:46 pace
PM: 25 minutes 
~14 miles

I felt good the whole time during this work out & I actually felt better as the workout went on. I was forced to take one very short break (Maddy woke up and got angry pretty quickly) plopping Maddy down on the bed with a cup full of cereal and then jumping back on the treadmill to finish up. No wind, 0 incline, but still hard.

Monday was not much of a workout, so I expected to feel pretty good today.

Last week's log

Few days behind on this. Last week was a recovery week anyway so nothing exciting to report.

Monday: 9 miles
Tuesday: 3 mile w/u @ 7:08, 7X 75-90 seconds @ 5:13 pace, 45 sec recovery.
2-3 min jog, 30 min @ 5:52 pace, 2-3 min jog, 3X 90 seconds @ 5:15 pace w/ 40 sec rec, 2 mile c/d
Wednesday: 9 miles Thursday: AM: 50 min really really easy PM: 1.5 mile w/u, 2x200m @38,36, 1x400m @78, 1x1200m @4:00, 2x800m @2:36, 10min c/d Friday: 7 miles Saturday: 16 miles @ 6:45 avg w/ 2.5 miles in the middle at 5:45 pace Sunday: 60 minutes easy

Why I ran today...and why you should too.

It’s summer time in Mississippi, meaning that temps during the day creep up past 90 degrees, often reaching 100 or above. Humidity is high also, some runs I even get a stitch in my chest because the moisture in the air is so thick, and I am practically gasping just to get a breath of normal air at our steady 6:50-7:15 min pace.
It’s also the time of year in college where miles and hard efforts were most important. I remember opening that long white package from the mail; finally with my trusty summer schedule in hand, crossing out 10s and penciling in 12s, trying to see how I could make sure I was working harder than everyone else.
I wasn’t immune to the fun, games and late nights that summer often brought. Going home to Canada for 2 months meant that the sun shines well after 10PM, which made it hard to go to bed anytime before midnight. Still, even up North, miles logged in the afternoon were not near the quality of miles logged in the AM. So I often slept 6 hours, ran, and napped …

Mini track session

AM: 50 min really really easy (didn't feel the hip at all)
PM: 1.5 mile w/u
Mini track session at 5k pace or faster
2x200m @38,36
1x400m @78
1x1200m @4:00
2x800m @2:36
10min c/dIt was 90 degrees at the track last night and with a long run on Saturday I decided Thursday night's speed session would be short and sweet.
This is the first time since I can remember that I have ran intervals on the track in a pair of spikes. I enjoyed it...but one thing is for sure, I have no sense of pace.Overall I left the track feeling positive about my time trial next week. The splits I did hit felt comfortable. I think I can do this. Now, all I have to do is prove it in 12.5 laps.

5km pace work with some tempo

AM: 3 mile w/u @ 7:08
7X 75-90 seconds @ 5:13 pace, 45 sec recovery.
2-3 min jog
30 minutes @ 5:52 pace
2-3 min jog
3X 90 seconds @ 5:15 pace w/ 40 sec recovery
2 mile c/d

-12 miles total

Maddy woke up at around 2:00AM this morning thinking it was the perfect time to watch Backyardagains (if you are not familiar with the show, you are not missing much). Unfortunately for Houston, I was about to kick him to the  guest bedroom anyway because of my morning treadmill session. Maddy finally went back to bed around 4:45AM, about the time I turned on the trusty old Nordic Track to start my warm-up.

My hip has been fusing with me lately, and I am not sure if it is SI or the bad case of poison ivy. I am taking a steroid dose pack that has me shaky, thirst and nervous most of the day. I am about half way through (the dose pack) and I am still waking up in the middle of the night itchy. My lymph nodes are also inflamed, and it causes a little pain when my 20 month old decides that it would be fu…

Another log..and a blog!

I would like to apologize for my lack of blogging and only "logging" but I just can't seem to spit out a blog lately. There is to much stuff going on. My sister just had her second child, so we will be making a trip to the North country within the next month or so. Conveniently, my passport just expired and I can't seem to find a place closer than a 4 hour drive that would take a passport photo good enough to be accepted by Canada passport services. I am going to have to take a day off work just to drive to a studio outside of Memphis that claims they are the only company in the south that will take a Canadian passport photo.

This is Wonderful. ...

We are busy at work, lots of exciting new projects but also a lot of work to do for everyone. Still, wouldn't have it any other way. I thrive in work where I am constantly challenged, so I am grateful.

With work, family, and an almost 2 year old (that seems to be running the show right now), these things are just more …

Weekly log.

Monday: 90 minute run
Tuesday: 15min w/u & c/d, 20 min @ 6:00 pace, jog 3 min, 20 min @ 5:54 pace
PM: 3 miles
Wednesday: AM: 40 min PM: 45 min with the jogger
Thursday: 22 min w/u, 90sec, 2 min, 8 min, 4 min, 4 min, 6 min @ 5:21 pace (1/2 interval recovery) 20 min c/d
Friday: 11 miles
Saturday: 18 miles @ 6:58 ( the middle was 6:30-6:40 but the beginning and end section of miles were 7:30, didn't feel wonderful today)
Sunday: AM: 65 min, PM: 26 min w/ the joggerI had to treadmill basically the whole week with the exception of sat/sun Which Houston being a NCAAs. Energy was really up and down this week.
Total miles: 86

Puke worthy interval session

This new phase of training I have been up-ing my miles AND adding an additional hard session a week, not an optimal combination but SO far...so good.

Tuesday I had planned on running 40 minutes at tempo and was pretty confident going in. Unfortunately, I was a little TOO confident, because the "warm-up" mile at 6:00 pace ended up being all I could handle for the first 20 minutes. I was really hurting.
After the halfway point, I took a 3min break, got myself together, and finished the last 20 min at 5:54 pace. Not what I would have wanted, but a good session in the end because I made the best of what I had.

I was worried that my legs may not recover for Thursday's session...however I woke up at 4:20am feeling pretty darn good about myself. I didn't have anything set in stone, Houston had offered a number of suggestions so I just kind of made the workout up as I went along.

90sec @ 5:21 pace (30 rest)
2min @ 5:21 pace, (1 rest)
8 min @ 5:21 pace, (3 rest)
4 min @ 5:21 …

This past week's log

Monday: 14 miles (1:40min) w/ 5 miles at MP (6:15)
Tuesday: 12 miles
Wednesday: AM: 30 min with the jogger PM: 7.3 miles
Thursday: AM:20 min PM: 15 min w/u, 15 min c/d, 2 miles @5:46 (3 rest) 1 mile at 5:19, (3 rest) 2 miles @ 5:39
Friday: 60 min
Saturday: 18.5 miles w/ 17 miles @ 6:31 avg.
Sunday: 60 min
82 miles. Its hot!

Unfinished Business.

It’s always been here, this little voice that I’ve tried to ignore for many years now. Every once in a while it goes into hibernation for a few months… then one day it reappears just as strong as the last day I heard it. It’s not really a voice…it’s really just a thought…. a number on my “running bucket list” that has been crossed out and re-written numerous times over the years. And once again, I have rewritten it. It’s about the 5000. I don’t know what it is with this distance. Maybe I have never felt like I “defeated” it.  I could care less about the 3000m, the mile, or  (my main event in college) the 3000m steeple chase. Heck, I don’t even care near as much about the 10,000m, the event I was originally recruited to run during my time at State. There is something about the 5000m. For me, I am not happy with my college best.  I’ve never been happy with it.  I never gave it enough time, a fair effort.
My best dates back to Indoor 2003 (sophomore year). That season I ran a 17:08, 16:…