D-Man

Got up and ran the Perrysville 5K this morning in pretty good time 18:04 for second place.  Was in 5th at the mile, 4th at the turn around point and reeled in Cole Jeffries (who beat me in this race 3 years ago) just after 2 miles.  He through in about 3 or 4 surges, but I was able to keep getting him back to finish 2nd.  Winner got about 14 seconds on me, which he had 18 on me at the turn around.  Splits not too bad (5:45,5:58,5:45).  Course was just a tad long, probably about 15 seconds long.  Not too bad since the legs weren't all that fresh this morning.  Temp was cool, in the 60s but humid.  Later this afternoon, ran the same 6 miles with Jacki that we ran yesterday in 44:05, a little quicker than yesterday.

Today ran a pretty tough 13+ miles, first 6 with Jacki, around Hawthorn Park then headed out through Rose-Hulman to Deming Park and back.  Ran w/ Joe Sanders (?) for a while in Woodridge, then stopped and talked to Dave Voltmer in Robinwood for a few minutes.  Totally stressed out from work today.  Need to really concentrate on proper sleep this week since I'm on call and I've got a race Saturday.  Total time 1:41:29.

Tonight ran w/ the girls group at Austin's CC practice.  Pushed Brenna B.  3 miles on the trails at Hawthorn in 22:26.  Then after, ran a solid 10 miles with Jacki from Meadows, through Deming, Woodridge, Terra Vista, etc. plus add-on to make it a full 10.  Time 1:12:29.  Very warm and humid today compared to the last couple of days.

This morning, ran 3.25 miles total with Austin's CC team.  Did about half mile warmup, then did 11x400m loop on a sandy hill loop at Rose-Lawn any where from 6:30 pace to 8:30 pace.  Very warm and humid this morning, 77.  Then this afternoon, ran a pretty decent 8.5 miles from WW Middle School through Dobbs Park and back in 1:02:48.  Really started out slow with the first mile in 8:08.  Last three miles in 21:10.  Temp much cooler but still pretty humid.  Trails at Dobbs park are barely runnable anymore.

Tonight ran 4x1000m w/ Austin's CC team at Deming Park and pulled the girls through 4:33,4:04,4:14,4:03.  1 mile warmup and cooldown total.  Then after practice, ran 2 mile warmup, then 5x1000m on Larrison Pavillion Loop in really good times (3:29,3:21,3:22,3:22,3:21), then did 2 mile cooldown.  Legs really hurting later.  Temp cooler, 78 but still humid.

Ran an easy 6 miles tonight w/ Jacki around Dobbs Park and Terra Vista.  Pretty nice night out.  Not humid at all.  Legs are pretty sore.  Going to do an easy 8 tomorrow and then a workout Saturday.

Ran a pretty tough 8 miles w/ Jacki tonight 57:51 from ISU up through Elks and back and added on.  Just feeling beat up tonight.  Really tired from lack of sleep this week from work.  Need to get in a good workout tomorrow.

Got up and ran an easy 4 miles w/ Austin's CC team out at the NCAA course, nice and easy.  Time 35:57.  Then this afternoon, Went to Hawthorn Park, did 3.4 mile warmup to Rose-Hulman.  Then did 9x600m on Speed Hall's road.  One way was up hill, the other down hill.  Struggled, but didn't do too bad.  Legs are tired and 92 with a Heat Index of 100.  Times (2:02,2:19,2:09,2:22,2:08,2:19,2:06,2:17,2:09).  1.4 mile cooldown at 8:00 pace from Rose-Hulman back to Hawthorn Park.

Ran a really tough 12 miles tonight in 1:28:56 with Jacki on the trails at Hawthorn, down Heritage Trail through cemetary, Deming Park, Terra Vista, etc. and back via Rose-Hulman.  Laat 3 miles at 7:10 pace.  really hot tonight, 91 when we started.  Cooled down a little after the sun went down, but still really humid.  Legs are a little tired from yesterday.

Tonight ran a recovery run w/ Jacki and Dave on the trails around Hawthorn Park and Rose-Hulman.  Total time 51:11.  Temp warm 89 and humid, but not as bad as yesterday.  Legs were really beat up today.   Going to try to do a workout tomorrow.

Tonight ran a pretty decent 11 mile run in 1:23:55.  Started out really slow and sore, first three miles in 24:00!  Once I got out of Hawthorn Park and to Rose, dropped down to about 7:30 pace, then hit 6:40-6:50 pace the rest of the way.  Ran w/ Josh two loops in Deming Park about 6 miles in and ran into Kayla and a couple ISU girls running (yay Kayla for getting over the ankle injury).  Before that, ran about 1 mile at Austin's practice watching their 3K time trial.  Temp cooler but really humid, 77.

Ran several short runs w/ Austin's CC team at his campout.  Total about 4 miles at very easy pace.  Good thing too, because my legs are completely shot and beat up at this point.  Hoping to be able to heal up by Saturday!

Ran an easy 7 miles this afternoon w/ Jacki on the trails at Hawthorn and through Rose-Hulman and back.  Temp 83 but the humidity is gone.  Legs still kinda tired.  This morning, ran 1.5 miles w/ Austin's CC team at 0600 on the trails at ISU Field Campus.  

Tonight ran an easy 6 miles w/ Jacki on the trails at Hawthorn and through Rose-Hulman.  Time 43:22.  Cut course a little short since I'm racing in the morning.  Best the legs have felt all week.

Got up this morning and drove to Morristown to run the P.O.G. 8K Race.  Actually ran into the real Jim Flowers who I follow on fastrunning.  Pretty cool.  Had a pretty decent warmup of 2.5 miles.  Temp not too bad for August, about 74 and humid.  For the race, went out exactly how I wanted to, at 5:40.  Then the side stitch that's been bothering me the latter part of this week kicked in and made my breathing really shallow, and I was pretty much done from there.  At that point I was in 4th overall but quickly fell to 5th.  Ended up with 30:24.  A little disgusted but then reconsidered all the mileage I've piled on the past few weeks.  Got first in my age group and got a gift certificate to The Runners Forum in Carmel, which I put toward a new pair of Saucony Fastwitch Endurance after the race.  Did roughly 3.5 mile cooldown w/ Jim.  Then later this evening after watching the world's first day, took the new shoes out for a pretty decent run up through Howard subdivision and back in 21:44.  First mile in 7:14, last mile in 6:06.  Stomach was still bothering me a little...  Splits from race!

1 5:40

2 11:43 (6:03)

3 18:04 (6:21)

4 24:30 (6:26)  "Really?"

F 30:24 (5:54)

Need to hammer it out for the next 10 days and prep for the ISU race on the 29th.

Ran a really tough 17 miles today in the heat of the day in 2:05:11.  Ran the first 8 w/ Jacki, first 11 in Hawthorn Park to avoid the heat.  Then ventured out toward Deming Park and back to Hawthorn.  Had only planned on running 14, but miscalculated.  Really struggled the last few miles.  Had to keep stopping because it was so hot.  Temp was 91 and sunny w/ HI of 96.  Stomach was still bothering me on occasion.

This evening, ran a pretty good 8 mile recovery run w/ Jacki from Meadows through 2 laps in Dobbs Park and back, 59:34.  Temp still pretty warm 86 and humid.  Legs really not too sore from yesterday.  Right foot a little tender, but that's all.  Going to try a workout tomorrow.

Tonight did one of the toughest workouts I've ever done.  5x600m-400m.  run 600m at 5:30 pace, 200m jog at 8:00 pace, then 400m at 5:30 pace, then 400m jog at 8:00 pace to make 1 mile total for each repeat.  Times weren't the fastest, but legs aren't the freshest (2:10,1:23,2:09,1:26,2:13,1:25,2:08,1:22,2:08,1:23).  Did 4 mile warmup at pretty effortless 7:00 pace, then 1 mile cooldown afterward.  Today during lunch, ran 3.25 miles from home up through Howard subdivision and back in a semiquick 22:16.  First mile in 7:10, last mile in 6:26.  Temp much cooler today, although still warm on the track, 78 and not as humid.

Tonight ran 3.5 miles w/ Jacki after work, but got called from work mid-run and had to go back in.  We were supposed to get in 12 tonight.  When I got home from work, had to wait for the storm to go through, but squeezed in a semiquick 6.5 miles down around Collet Park in between storms and felt really good despite speed work yesterday.  First mile was 7:43, but then dipped down to sub 7 the rest of the way w/ the last mile in 6:25.  Pink lightning gave way to blue lightning as darkness finally took hold.  Felt really good tonight in the rain.  Time 43:40.  Moved 12-14 miler to tomorrow night.

Ran a pretty good 12 miles w/ Jacki tonight in 1:29:46 starting at the church across from Lincolnshire, heading through Dobbs while it was still light out, then through Woodridge, Deming Park, Ohio Stree, Terra Vista, etc.  Ran in new shoes, so contributed to my feet being a little achy toward the end.  Otherwise, felt completely great.  RHR was 43 earlier in the day.  Temp really cool tonight, 74

Ran an easy 7 miles w/ Jacki out at Hawthorn Park on the trails and Rose-Hulman.  Time 50:30.  Legs are pretty sore from the past couple of days.  Had rain come through, breezy and cool 65 degrees!  Going to do a workout in the morning.

This morning, ran 30 minute "random" fartlek workout w/ Jacki w/ intervals ranging from 30 seconds to 2 minutes.  Covered 4.5 miles in 30 minutes.  Did 2 mile warmup somewhat quick in 14:30, then 2 mile cooldown was 13:37.  I ran another 2 cooldown  Started at Meadows and did workout in Woodridge and Lincolnshire. 

Later this evening, ran 3.25 miles from home up through Howard Subdivision and back in a semiquick 21:50 w/ first mile in 7:20, last in 6:10.  Really surprised at how good I felt.  Temperatures took a pretty huge dive as it was 64 this morning and the humidity gone, and still pretty cool this evening, 68.

Ran a pretty good 13 miles w/ Jacki on the trails at Hawthorn, through Woodridge, Deming Park, Dobbs Park, Lincolnshire, etc. and back in pretty quick 1:32:48. Legs are a little sore, struggled in spots but an overall good run.

Ran a somewhat quick 7 miles in 47:12 after a slow start.  First mile was 7:20, rest of the way was just about 6:40 pace.  With the last mile in 6:26.  Today was supposed to be recovery day since I'm doing speed work tomorrow, but 6:40 pace was very effortless today.  Temp pretty cool 77.  Legs feel really good considering I put in my first 80+ mile week in 18 years.  

Totally exhausted from work.  Only got 3 hours of sleep and stressed out today.  Tonight went to WW to do 400s.  Ended up doing a 4.5 mile warmup because I felt so crappy.  Started out slow, but went about 6:40 pace the rest of the way w/ last mile in 6:28.  Then tried to do the workout.  Managed only 4 400s (82,79,79,81).  Knew I wasn't going to make the whole workout. The legs are just too sore for the fast stuff.  Figured I'd end it with 8x200m but only made it two of those (37,38).  Bailed on the track work and salvaged the workout with the same 4.5 miles that I warmed up with, but did it in a pretty quick 29:08 with the last two miles in 5:50 and 6:02.  Really weird that I could hold 6 minute pace for that long, but couldn't make 12x400m at 5:20 pace.   S'well.  The miles are catching up a little.  I think a lot of it was getting called at 3:15 this morning for work...  Temp a little warm, 80, but humidity is gone. 

Ran a good 9 mile recovery run w/ Jeff & Jacki and Dave on the trails at Hawthorn Park and around Rose-Hulman campus.  Total time 1:10:19.  Temp 80 and more humid than it has been.  Once again, called 4 times in the middle of the night for work and then an exhausting day with problems all day at work.  Took a 45+ minute nap when I got home from work before meeting up to run.

Ran a really tough 8+ mile recovery run from Meadows through Dobbs Park and back.  Garmin really lost a lot in Dobbs!  S'well.  Ran 7:40 pace most of the way w/ the last mile in 6:49.  Legs just totally spent and lack of sleep from the prior two days really catching up to me.  Warmer 86 and humid today.   Supposed to really cool off for Saturday's race.  That will probably mean a lot of dew on the tall grass Saturday morning if they haven't mowed the CC course by then.  Total time 1:05:19

Ran a pretty easy 3.5 miles in 25:13 w/ Jacki this evening down at Honey Creek MS while Austin was at soccer practice.  Had some intermittent pain in upper tibia throughout the day that kinda scared me.  Totally exhausted from work.  Got called 6 times in the middle of the night and was up until after 4:20, and couldn't get away for lunch, so I got no 30 minute power nap.  The weather is going to be great for tomorrow's race.  Legs are tired, but we're training through!!!

Today ran the Sycamore CC Preview Meet on the NCAA course in the open race in pretty decent 18:43.  About 30 seconds faster than last year.  Nice and cool this morning, about 64 and humid.  Grass was really wet on the course.  Did about a 3 mile warmup and then about 1 mile running around the course watching the Men's and Women's races.

Splits:

1K 3:25

1M 5:45

2K 7:13 (3:48)

3K 11:02 (3:49)

2M 11:54 (6:09)

4K 14:51 (3:49)

5K 18:43 (3:52)

Later this afternoon at 5, ran the Wabash Valley Road Runners 5K in 19:09 for 3rd overall.  Age Graded time was 18:08.  Did 3 mile warmup for it and 1 mile cooldown.  Splits for that race

1M 5:45

2M 11:46 (6:01)

3M 17:52 (6:06)

3.25 19:09 (1:17)

Ran a pretty good 13 miles w/ Jacki, same course as last Sunday, 1:34:44.  Temp was cool, 62.  Very nice out.  Legs felt pretty good.  Hamstrings are sore from yesterday.  Rose-Hulman was having Freshmen-O today, and I got a free drink of Mountain Dew from their Pepsi stand w/ just under a mile to go.  It was soooo good.  This puts me over 300 miles in one month for the first time ever.

Tonight ran an awesome 7.5 miles from home to Shrine Hill loop and back in a pretty quick 49:21.  Had 26:22 half way.  First mile legs were pretty beat up, but then felt great and was effortlessly running 6:50 pace.  When I got to the top of Shrine Hill (half way point), I stretched and then took off with a 6:11 mile, then 6:15, then dropped down even more to finish w/ the last mile in 5:39!  Really didn't expect the legs to have such good response after this weekend.  But the weather has been cool and I've had decent sleep the past two nights.  What a difference.  Glad I moved this weeks workout to Wednesday night.  Need to get back on track and break 18:00 at Little Italy this Saturday. 317.5 miles for the month of August.  Most miles I've ever run in a month.