D-Man

Ran a really good 15 miles today.  Legs really aren't that sore at all from yesterday's race.  Hamstrings are just a little sore, but otherwise, legs felt great today.  Ran 10 miles in town w/ Dave and Jacki in 1:14:29.  Then came home, switched into dry clothes and ran another 5 in 34:10.  The wind was really strong again today out of the Northwest, 20 mph.  Chilly too and snow flurries, 32.  Supposed to get really cold tonight, and then warmup Tuesday.  Now to catch the USATF Indoor Nationals on TV.

Tonight, ran a pretty good 6 mile recovery run w/ David and Jacki in town.  Temp pretty chilly, 20.  Today at lunch, did 40 minutes easy on the Octane, 6.8 miles.

Tonight, ran 16x400m w/ Aaron at Woodrow Wilson Middle School Track.  Did one on the top of every 3 minutes.  Intention was to go 5K pace.  Went a little faster than that though.  Same workout as December 3rd.  Times a little slower, but the legs are still a little dead from the weekend.  Times (86,85,85,84,85,84,83,83,82,83,83,82,82,83,82,81).  Going to run either a 5K or 10K this weekend, once again, primarily as a workout.  Today during lunch, did 40 minutes easy on the Octane, not quite as intense as yesterday, 6.5 miles.

Tonight ran a "recovery" run from the Y through Deming Park and back in a semi-quick 59:18 for 8.5 miles.  Ran close to 7 min. pace the first half, then dropped down to 6:30 pace through 7 miles and struggled the last 1.5 miles right at 7:00 pace.  Hamstrings are really sore from yesterday.  Warm yet breezy today, 45 degrees.  Today during lunch, did 30 minutes on the Octane at a medium effort, 5.03 miles.

Tonight ran a really tough 7.5 mile recovery run w/ Jacki in town mostly around ISU campus.  Really warm and windy tonight, 62 w/ 30 mph SSW wind.  Really dehydrated now.  Legs were completely shot.  First mile was 8:08, then eventually felt better and ran 7:30 pace and finished w/ a 7:11 mile.  Whole body is sore and arms are still sore from doing dumbbell weights the other day.  Today during lunch, did 30 minutes on the Octane, 5.06 miles. Struggled a little bit on it as the house was 69 degrees when I came home for lunch.

Today ran a pretty good 7.5 miles w/ Jacki from ISU up to Elks and back and by Union Hospital in 53:45.  Legs are still a little sore, but felt 10 times better than last night.  Really warm and breezy today, 71.  Really tired today as didn't get much sleep lastnight.  Did not do the Octane during lunch today as I ordered No Doubt/Paramore tickets and took a quick 30 minute nap.

Today ran the 181st Air Guard Enlisted Dining Out 10K in 38:41 for first place overall.  Pretty tough race.  Legs weren't completely there and had strong 20 mph SSW wind.  Windy like last weekend, but today, it was a pretty warm 71 degrees.  Tailed a duo that went out too fast and reeled them in by  1.5 miles.  The guy that was with me fell off the pace just after two miles and I was on my own the rest of the way.  Splits not too bad (6:08,6:08,6:05,6:54!,6:23,6:10,0:50). Garmin showed .14 for the last part, so course could have possibly been short.  Did about 2.5 mile warmup, then 3.75 mile cooldown.  Not to bad of a race considering I've bumped up the miles and put in two hours on the Octane this week.

Ran a pretty solid 12.5 miles w/ Jacki and Dave from his house up North, through Terre Town, Collet Park and back in 1:29:25.  Hit 7:20 pace directly into 20 mph headwind and ran as fast as 6:35 pace w/ the wind, so mile splits were everywhere.  Lower left calf is pretty tight.  Very warm and windy, 72.

Ran 8.5 miles from the Y through Deming Park and back in a pretty quick 58:43 for a recovery run.  Legs are tired today, struggled a little.  Did pick it up for a while and put in a 6:31 mile, but hit 6:55 pace for most of the run.  Temp still pretty warm 54.  Did 30 minutes on the Octane during lunch and finished up "From Russia With Love" on DVR.  Got in 5.08 miles on the Octane.

Tonight, ran track work at WW Middle School.  This time 2x800m (2:50,2:54) w/ 400m jog recovery, 4x400m (80,80,78,77) w/ 200m jog recovery, 8x200m w/ 200m walk recovery (37.85,

35.51,

36.67,

37.43,

37.49,

37.58,

37.06,

36.84)

Ran 2+ mile warmup and 2+ mile cooldown.  Very warm tonight, 72 and breezy once again.  Did not do the Octane during lunch today as I had to go to the Court House for a traffic warning ticket.  Really tired today as I didn't sleep very well lastnight.

Ran a semiquick 8.5 miles in a pretty quick 59:22 even though I felt crappy all day with this cold.  Really hydrated this afternoon.  Really cold and breezy this afternoon.  Temperature dropped 40 degrees from yesterday.  Inside my ears are really starting to itch as they're now healing from this head cold.  Still have a cough and stuffiness though...  Did 30 minutes easy on the Octane during lunch, 5.03 miles.  Legs not as sore as I thought they would be after yesterday's workout.

Barely made it 1.5 miles tonight.  Did 30 minutes on the Octane during lunch, but quickly faded this afternoon at work.  Took a nap when I got home from work, and tried to run at 9, and just felt feverish.

Did not run.  Feverish and sick all day.  Took a nap during lunch hour instead of doing the Octane.

Today ran a pretty good 7.5 miles w/ Jacki from Meadows through Deming Park, Woodridge, etc. in 54:23.  Temp nice and sunny 45, still a little breezy though.

Ran a pretty solid 12.5 miles w/ Jacki from St. Pats, through various routes heading east out of town and back.  Total time 1:30:30.  Hit about 7 minute pace the last 4 miles.  Temp very nice and warm, 65 and sunny.  Hips and lower back were a little sore due to last Friday's fever.  Ready to hit it hard the next 10 days for the Sam Costa Half Marathon on the 28th!  And congrats to Kylie Hutson from Indiana State University for winning the NCAA Indoor Championships in the Pole Vault.

Ran what was supposed to be an 8.5 mile recovery run in a really quick 56:20.  Most of the miles around 6:50 pace w/ the last mile in 5:32.  Today was so warm and nice, first shirtless day of the year.  Hopefully it doesn't compromise tomorrow's 8x1000m workout.  Not racing on Saturday had my legs feeling more fresh than normal for a Monday.  Same course as most Mondays, from the Y through Deming Park and back.  Had 28:50 half way (27:30 for the second 4.25).  Today did a pretty decent 40 minutes on the Octane during lunch.  Got in 6.98 miles.

Tonight ran 5x1000m on the track w/ Aaron in pretty good times even though my legs are pretty dead from the last 4 days.  Hit them in pretty good times considering (3:41,3:38,3:36,3:31,3:27).  Did an easy 4 mile warmup before and did 3.15 mile cooldown.  Temp really warm, 73 and just a little breezy.  It's funny, even though I ran on the track, the Garmin showed my elevation changed by as much as 40 feet!  At lunch did 40 minutes, 6.69 miles on the Octane.

Ran what was a pretty easy recovery run, same course as Monday in 58:58.  Hit right at 7:10 pace most of the way before dropping down to 6:50 pace the second half.  Temp got really cold.  It started out at 68, but wind shifted direction and it was 56 and raining by the time I got done.  Legs were pretty spent, but still went pretty quick for a recovery run.  During lunch, did 5.12 miles on the Octane in 30 minutes.  And some light dumbbell work.  Just 10 more days until the Sam Costa Half Marathon.

Ran a semiquick 8 miles tonight from Blimpie's through Deming, Lawrin, Woodridge, etc. and back in 56:56.  Legs are really sore, but energy levels are still pretty good.  Started out 7:05 pace, met up w/ Mark and Paul for about 1.5 miles at 7:40 pace, then dropped back down to 7:00 pace before finishing the last two miles in 13:00.  Did a pretty good 7.02 miles on the Octane in 40 minutes during lunch today.  Going to try an "easy" 6-8 tomorrow and do a workout Saturday.

Tonight, ran a pretty decent 7.5 miles w/ Jacki from Meadows, same course as lastnight, minus the Woodridge culdesac.  Temp still cool, 43 but sunny.  Legs are still sore.  Time 54:29.  Today during lunch did a really easy 30 minutes on the Octane, just 4.79 miles.  5x1000m tomorrow morning!!!

Today ran really good 5x1000m workout w/ Jacki out at Hawthorn Park in pretty quick times (3:31,3:30,3:28,3:24,3:17) with 600m jog between each.  Trails were in really good condition.  Legs felt really good.  Temp cool but sunny 43 degrees.  Did 3.25 mile warmup through Rose-Hulman and back and did 1.25 mile cooldown.

Ran a pretty good 12 mile recovery run in 1:31:30 w/ Jacki around Hawthorn Park trails, Rose-Hulman, through Deming Park, etc.  Hips and butt sore from yesterday's 1000s on the trails.  Left foot hurt on occassion.  Temp a cool 42 and breezy.  Two more days until a "mini" taper for the Sam Costa Half Marathon Saturday.

Tonight, ran a pretty tough, but still somewhat quick 7 mile recovery run w/ Jacki from ISU up through Elks and back in 50:50.  Temp warm and breezy 65.  Pretty sore from the last couple of days.  Did not do the Octane today.  Backing off a little this week for Saturday's race.  Tomorrow is the last hard day before the race.  Then it's taper time and carb-load time two days before.

Tonight ran a solid 6x3-2 fartlek workout w/ Jeff and Jacki at Hawthorn Park & Rose-Hulman.  Ran roughly 5:30 to 5:50 pace on the 3 minute "ons", 8:00 to 8:30 pace on the 2 min. recovery jogs.  Ran 3.25 miles warmup before.  1.5 mile cooldown.  Temp very warm 73 and humid.  Very windy tonight, 20-30 mph winds, which is why we ran at Hawthorn & Rose to break up the wind a bit.  Excellent workout.  Ready for Sam Costa.

Today ran a 6.5 mile recovery run from home down around Collett Park and back in 44:43.  Not too bad.  Had 23:43 half way, picked it up on the way back, but exercised good discipline not to dip under 6:20 pace on the way back.  Warm and breezy, 62.  

Ran 3.25 miles from home up through Howard Sub. and back in a semiquick 20:49.  Legs didn't feel the best, but not too bad.  First mile in 6:57, then 6:40.  Then dropped down and did the last mile in 5:50.  I like to do that two days before a race. Light tempo race with 1 mile at race pace.  I don't plan on averaging 5:50 pace for 13.1 miles, but I'd like to hit as close to 6:00 as I can.  Weather looks like we're going to have 15 mph headwind the first 5 miles.  Gonna take some thinking on how to do this.  Do I have enough fitness level to push 6 min. pace into the wind and then hold it on the way back?

Ran a two mile pre-race run.  Felt really crappy.  First mile in 7:39. Stopped and stretched and headed back in 6:39.  Temp cool 55.  Supposed to be 42 and windy at the start of the race tomorrow with rain heading in.

Ran the 40th Annual Sam Costa Half Marathon today in a pretty good 1:20:49.  Course was gently rolling hills and we had a steady 10 mph NE Breeze.  I was pretty much by myself in 15th place after the first 2 miles.  I had two guys that had about 30 seconds on me that I worked on for the entire race, almost picked 'em up by 11 miles, but started to struggle by then and was just hanging on.  Had severe lower GI pains almost the entire race (nothing like Grete Waitz in NYC), made it really hard to concentrate especially the last few miles.  Temp was pretty decent, 43 at the start.  Had to dump the Dollar General gloves once we had the tail wind at 5 miles.  First 5 miles were primarily into the wind.  Splits:

1) 5:54

2) 12:05 (6:11)

3) 18:17 (6:12)

4) 24:27 (6:10)

5) 30:33 (6:06)

6) 36:28 (5:55)

7) 42:29 (6:01)

8) 48:45 (6:16)  Long gradual uphill

9) 54:44 (5:59)

10) 1:00:51 (6:07)

11) 1:07:02 (6:11)

12) 1:13:14 (6:12)

13) 1:19:28 (6:14)

13.21) 1:20:49 (6:25 pace)

Today, ran a semiquick 10 mile "recovery" run in 1:08:10 from home up through Northwood Subdivision and back.  Had a really strong 20 mph NNW head wind going out with rain and huge snow flakes, and still managed 7:00 pace into it, and dropped down to 6:40 pace on the way back w/ fastest mile being 6:28.  I'm a little sore from yesterday's race but the legs are still feeling good from the Thursday/Friday taper.  Had a quick jolt in my IT band about 3 miles in.  Stopped and stretched and it wasn't an issue again.

Ran a pretty good 6.5 mile recovery run w/ Jacki from ISU around campus, up North through Collett Park and back in 49:10.  Temp a "warm" 59 degrees and sunny.  Legs are still pretty shot.  Moving tomorrow's workout to Wednesday night.  Today at lunch did 30 minutes on the Octane, 5.02 miles.

Ran a pretty good recovery run w/ Jacki from Meadows through Deming Park, Woodridge, etc. in 54:42.  Temp warm and breezy 57, post rain.  Poured rain all day and let up right before work got out.  At lunch did 30 minutes on the Octane, 5.18 miles.  Legs are still tired from the race.  Doing a light workout tomorrow evening.  253+ miles for the month of March.  Don't think I've ever run that many miles in March before.