D-Man

Today ran a 15 minute 1on 1 off fartlek w/ Jeff & Jacki and Dave at pretty quick pace, primarily at 5:20 pace.  Really ran well.  Held on tight for the whole workout, as brief as it was.  Racing Saturday.  Did about 2.5 mile warmup and 2 mile cooldown.  Temp nice 55+ and humid.  Did not do the Octane at lunch today as I had less than 3 hours sleep from work, so I took a quick 30 minute nap instead.

Ran a really tough 6 miles tonight.  Started out easy the first 3 miles going about 7:40 pace.  Legs are so beat up now and so tired.  Then a storm moved in, so I had to run hard the last 3 miles to hurry back to get Austin from soccer practice.  Hit about 6:30 pace the last 3 miles, way harder than I wanted to run today.  Did not do the Octane during lunch today.  I have been so exhausted from work this week.  Total time 43:56.  Temp very warm 69 and breezy and light rain turning heavy w/ lightning.

Today ran the Swamp Stomp race in 31:20 for 2nd overall.  Not too bad of a race.  Legs weren't completely there.  Still feeling the effects of Sam Costa from last week.  The weather was perfect, sunny 40+ and very little breeze.  Some parts of the course were pretty muddy and the trails were really soft, had a lot of give to them.  Ran 2.5 mile warmup and 2.5 mile cooldown.  My running buddies did pretty well too, Jeff won overall, Jacki finished 5th overall to take the women's overall title and Aaron finished 6th overall.  So, now just 4 weeks to go until the mini.  Gotta get some good workouts in, probably a 5K on the 18th.  This was a really tough week as I've worked nearly 60 hours and had a lot of disrupted sleep and a lot of job stress.

Ran a pretty decent 14 miles w/ Jacki in pretty tough conditions.  Steady down pour the whole way.  Temp dropped from 59 to 51 and was pretty breezy at times.  They've got tornado sirens going off in Indy...  Trails were flooded.  Garmin went totally nuts with the rain hitting the bezel, so it went completely berzerk after 9.3 miles.  Ran through Hawthorn, Rose-Hulman, Woodridge, Deming Park, Terra Vista Lawrin and back.  Total time 1:37:41.  A little sore from the race, but otherwise legs felt great.  Weather is going to get really crappy this week...  Snow and wind tomorrow...  Gotta really start hitting the track over the next few weeks if I'm going to hit 6:00 pace for the Indy Mini.

Ran a really quick 10 miles in a new Course Record 1:04:42!  This was supposed to be an easy run as I'm still sore from Saturday and Sunday.  But the legs felt great.  I knew when I hit the first mile in 6:57 that it could end up being a fast run.  Cold 35 with 15 mph NW wind and snow flurries.  Had 34:08 at 5 miles and really sped up on the way back.  Last 2 miles in 11:50.  Might have to put tomorrow's track work off to Wednesday.

Later this evening, did 15 minutes easy on the Octane. We'll see if this helps in tomorrow's recovery.

Today ran 12x400m repeats w/ Aaron at Woodrow Wilson Middle School track in pretty decent times despite the 25 mph winds.  Legs are really sore, but still did pretty well.  Did the last 4 with only 15-30 seconds rest (81,83,79,79,77,77,79,80,80,79,79,78).  Temp was 45 but the with the windchill and the lack of humidity, it felt very much like a cold November day.  Ran 4 mile warmup and 4.5 mile cooldown.  Earlier today, did 15 minutes on the Octane to loosen up.

Tonight ran a pretty decent 8 miles w/ Jeff & Jacki and Dave on the proposed "Get Toasted at New Year's" (working title) marathon course and through Deming Park, Terra Vista, etc.  Pretty quick in some places down near 6:30 pace for a while there.  56:17.  Earlier today, ran an easy 3.25 miles up through Howard Subdivision and back from home during lunch in a slow and easy 23:40.  Legs are pretty sore, but held up really well, especially tonight.  Goal is to hit 70 miles this week for the first time since college in 1991.

Ran a semiquick 8 miles w/ Jacki and Dave from Dave's up through Elk's and back in 55:55.  Down around 6:25 pace for one of the miles, slowest mile 7:15.  Legs are a little tired, but holding up well.  Today during lunch, ran 3.25 miles up through Howard Subdivision and back in 22:23.  Temp really nice today 57 at lunch, 59 tonight.

Ran a semiquick 7 miles w/ Dave and Jacki tonight in 47:48.  Hit about 7:05 pace most of the way into the wind from ISU to the Old Elks, then it kinda turned into a tempo run on the way back with the wind to our backs and ended up with the last mile in 5:48!  I can barely move my left arm right now as Dave accidentally elbowed me right square in the biceps about midway through the run.  Legs felt pretty good.  I know the increased volume is taking somewhat of a toll as my resting HR today was 55, where it's usually around 44-46.

Ran mile repeats today w/ Jacki in pretty good times.  Goal was to do them fast/tempo/fast/tempo/tempo.  Times were really good (6:02,6:16,5:45,6:05,5:59)  The tempo's felt really easy.  The last 5:59 mile was much easier than the 6:02 for the first one.  Really surprised at how fresh the legs were considering this is the first time in 18 years that I've gone over 70 miles in one week.  Just three more weeks until the Indy Mini.  I'm pumped.  A 1:19 is definitely within reach on a good day.  1:18 would be ideal.  Temp sunny and 44 with a pretty cold breeze as there is no humidity left in the air.  Aggravated the blister on the back of my heel today a little.

Ran a somewhat quick 14.25 miles from Twigg's down trail, through Rose-Hulman, Woodridge, Deming Park, down Ohio Street to third street and back in 1:38:43.  Had a 15 mph ESE breeze to deal with on the way back.  Amazing how effortless that 6:28 and 6:33 mile felt toward the middle.  Did struggle though the last mile into the wind.  Intent was to run 7:20 pace, but 6:50 pace today was my 7:20 pace...  My training pace is getting faster and faster.  Even though I've run 98 miles in the last 9 days and the legs are tired, 6:50+ pace feels easy.  Had a little bit of IT tenderness about 10 miles in that I worked out.

Ran an easy 7 mile recovery run with Jeff from Meadows through Deming and on the "Get Toasted" course and back.  Right at 7 min. pace the whole way.  Very humid, light rain on and off.  Temp 46 and a little breezy.  Really tired today as Mariah was up sick all night.  I managed a 30 minute nap at lunch and 30 minute nap this evening before heading out with Jeff.

Today ran fast mile repeats with Jeff and Dave w/ mile recovery run between each on the trails at Hawthorn Park.  Ran them pretty good even though the legs are still tired.  Went 5:39,5:30,5:30.  Temp was cool and breezy, 44 and very damp.  Did 2 mile warmup and 1.5 mile cooldown.  No Octane today during lunch...

Ran a really really tough 6.5 miles tonight in pretty good time, 44:22.  Had 22:50 half way at Collett Park (ran from home around Collett Park and back).  Ran late tonight as I was exhausted after work (and watched a little bit of the THN track meet).  First mile was a whopping 7:46!  Settled down to right at 7:00 pace the rest of the way.  This is the most beat up I've felt in a long time.  Last mile in 6:22.

This afternoon ran a pretty decent 8 mile recovery run with Jacki in 58:31.  Pace was very consistent.  Miles only varied by 7 seconds the whole way.  Ran from ISU up through Old Elks and back and did small outer campus loop after we got back. Temp warm and sunny and dry 64, a little breezy.  Legs completely shot the first mile but still went 7:22.  Again, not very much sleep at all last night.

Ran a pretty good easy run w/ Jacki.  Legs were still pretty shot the first mile.  Mostly my ankles and the backs of my knees.  Total time 55:41.  Temp very warm, but not humid, 71 and sunny.  Just two more weeks before the Mini.  That means only one more long run and only 4 more workouts.

Ran 30 minutes of 2-1 fartlek today w/ Jacki through Woodridge w/ 2 mile warmup and 2 mile cooldown.  Temp really warmed up in a hurry from 56 to 65 degrees.  Legs felt pretty decent.

Ran a pretty good 13 miles w/ Jacki in 1:38:37 starting out at Hawthorn, going through Rose-Hulman, Woodridge, Deming Park and even Terre Vista before heading back.  Steady light rain the whole way.  The trails in Hawthorn Park were a little muddy and standing water.  At least it was a "warm" 57 degrees.  Started to feel yesterday's workout about 10 miles in.

Ran an easy 6 mile recovery run w/ Jacki in 43:38 from ISU up to just short of The Elks and back.  Rained a couple of times, but breezy and sunny, weird.  55 degrees.  Legs didn't feel too bad.  Going to try some 800s tomorrow.

Ran a pretty tough 2 on 2 off for 20 minutes fartlek w/ Jacki tonight round and round at Collett Park.  Legs just weren't there and just really struggled.  Tried to pick it up toward the middle and could just feel it wasn't going to be a strong workout.  And this is even after an "easy" 6 miles last night.  Jacki had struggled as well.  Ran from ISU to Collett (zig zagging way there) for warmup, one lap for warmup, fartlek, then same for the cooldown.  Temp cold and breezy 41 and occasional light rain.

Ran a pretty good 8 miles with Jeff tonight in 57:40 at Hawthorn Park on the trails, through Rose-Hulman down Heritage Trail and through the Blair Witch loop and more through Hawthorn Park.  Temp warm 62 and breezy.  A little chilly at times.  Energy levels just still aren't there...  

Ran a really quick 8.5 miles from the Y through Deming Park and back in a course record 52:24.  Even though I had a headache all afternoon, I ran really well.  Right calf really, really burned bad the first 3.5 miles.  Had 27:27 half way (24:57 for the last 4.25 miles).  This is exactly how I want to run the Mini.  I want to hit as close to 6:00 pace until we get on the track.  Then I want to drop down to 5:50 pace and carry it in.  On fresh legs and good conditions there's no doubt I can do it.  Last mile was 5:38.  Temp warm 71, went shirtless.  

This evening, ran w/ Jeff & Jacki from ISU up north to Elks and back plus outer campus loop.  Total time 48:31.  Legs a little tired.  Back is really sore from yesterday.  Temp warm and windy 82.

Ran an easy 7 miles with Jacki from Honey Creek MS, through neighborhoods to Ivy Tech and back.  Total time just under 56 minutes.  Didn't feel too bad.  Back still hurts this morning when I bend over, but not when I run.  Temp warm and breezy 72 at 9:00 this morning.

Ran an easy 9 miles w/ Jacki from Hawthorn Park through Rose, Woodridge and back, plus add-on in 1:10:38.  Ran early this morning, but was still already 76 and sunny.  Hopefully, it won't be this warm next Saturday.

Ran an easy 3.5 miles from home down 13th to Ft. Harrison and back in 23:36.  Had 12:24 half way, so picked up a little on the way back.  Really well rested.  RHR was just 46 today.  It's funny when you taper that different aches and pains surface.  Temp warm 71, humid, windy, light rain.

Tonight ran a pretty good 7 miles w/ Jacki in a steady on/off rain from Meadows through Deming Park, Terra Vista, Woodridge and back.  Total time 50:48.  Temp warm 72, went without a shirt in the rain.  Left IT band has been bothering me the last two days, but not when I run...  Work really, really sucked today.  I have to stay as stress free as possible over the next few days.  No caffeine after noon for the second day in a row.

Tonight ran a pretty good 8 miles with Jacki and Dave.  Did about 4 pickups of 30 seconds each at around 6:00 pace toward the end.  Left IT band still tight the first mile.  Pretty warm and humid 72 at 9:00 pm.  

Ran the crappiest two miles I've run in a long time. Everything burned, ached, kinked. Just downright a sucky run. Glad to get the weeks sucky run out of the way and hope I'll feel better for Saturday's race. First mile in 7:32, 7:00 on the way back.