D-Man

Ran a pretty decent 8.5 miles tonight under 7:00 pace. Got bumped by a car pulling out of an alley tonight. Scary.

Ran a really tough 3 miles tonight. Pace was good, but whole body is

now completely shot. Did not do the Octane during lunch today. Have a

lot of tightness and some pain now in hip area where I had my stress

fracture. Gotta back off a bit. Only 10 days until my race.

This evening ran 5x1000m with Jeff on 6 minute cycle. Legs didn't feel

all that strong, but I did turn in fast times

(3:27,3:25,3:23,3:23,3:20). Haven't done a fast workout like that in a

long time. Left IT band is still a little tender during the day. No

Octane today.

Ran an easy 8.5 miles with Jeff, Jacki and Dave about 7:15 pace the whole way.  Cool enough tonight to wear a shirt.  Left IT band still tender the first few minutes.

Ran an easy 10 miles w/ Jacki.  About 7:15 to 7:30 pace the whole way.  Actually got pretty warm today, 81 and sunny.

Tonight ran Meadows through Woodridge loop.  Didn't do the Octane today during lunch, so it took me a full 24 minutes to get warmed up.  IT band was tender as well.  By 30 minutes though, I was able to dip down below 7:00 pace.  Then dropped down to 5:52 pace for the last 1.5 miles.  When I got back, I jogged to Woodrow Wilson jr. high and did an 800 on the track in 2:43.  Going to try to do 6x800m tomorrow night.  Been wanting to stay off the Octane this week to help with the taper, but I may still need to do it for at least 10 to 15 minutes to help keep things loose, especially with the IT being tight.  Weather is supposed to get crappy tomorrow.  Tonight was actually 81 degrees.  About 6 miles all together.

Could not sleep lastnight!  Thinking about everything. Thinking about work, thinking about Sundays race.  I keep going round and round in my head me getting "bumped" by that car last week.  It could have been so much worse.  I am really lucky.  Tonight the weather went to complete sh*t.  16 mph SSE wind with a steady drizzle, but tonight was my last chance workout for Sunday's race.  I did a semiquick 3.5 mile warmup.  First 2 miles easy, and then the next 1.5 miles was 6:30 pace.  Felt really fresh.  Stomach was really bothering.  Got on the track and did 6x800m in pretty good times considering it was windy (2:49,2:48,2:47,2:45,2:45,2:43) w/ about a 3 minute rest between.  Only did 1 mile cooldown.  Was going to do 2, but calfs were getting cold and started cramping up.  A good workout.  Today was the last hard day.  The hard part now will be holding back as I take the next couple of days easy.

Legs are completely sore today from yesterday's run.  That's what happens when you do 800m repeats with rain-soaked shoes...  Did 15 minutes on the Octane during lunch easy.  Then this evening, ran an easy 3.25 miles up through Howard Sub. and back.  First mile in 7:49!!!  Legs loosened up and ran 7:00 pace the rest of the way.  IT band didn't bother me at all, but muscles around the area were getting a little tender toward the end.  Looks like it's supposed to be 86 for a high on Sunday in Evansville.  Good thing the race starts at 7:00!  Still, it's going to be warm.

Ran an easy 4 miles tonight about 7 minute pace.  7 min pace felt so effortless tonight.  Temp really cooled off, 75 to 66.  Legs getting really "anxious".  Going to be hard to throttle back the next two days.  

Ran an easy 4 miles with Jacki and Dave up through Campus around Union Hospital and back.  Felt really crappy.  Had crappy day at work.  Just overall tired.  Temp nice.  IT band did not bother me at all yesterday or today.  

Ran two miles easy.  Legs still not quite 100%.  They'll be ready by tomorrow morning though.  First mile in 7:23, second mile in 6:20.  Really warm, 84 and sunny.

Ran the Evansville Half Marathon today in 1:20:03.  Just missed my goal of 1:20 by 3 seconds.  I was under pace all the way up to 12 miles.  I ran really well the first 8 miles going through in 48:29.  So at that point, I was still 20 seconds to the good.  Then I started to struggle a little and slowed down.  Got re focused and got back down to 6:05 pace and went through 10 miles in 1:00:50, still 10 seconds under 1:20 pace.  But the legs started to get heavy, 12 miles in 1:13:22, now 10 seconds over.  I really dug deep and tried to squeeze under, but finished just short.  Sooo close.  Even so, it's the 4th fastest half marathon I've ever run and the fastest I've run since I set my PR of 1:17:16 now almost 10 years ago.  It was really warm today, I really feel for those who ran the Chicago Marathon today.  Thank goodness my race started at 7:00 local time, just 4 minutes after sunrise.  And I'm glad I went with the sun glasses today.  I've never done that before.  Have another half marathon three weeks from now on November 1st.  Hopefully, I can resume some training by the end of the week and get a good 10 day stretch in there.  

Splits

1. 5:55

2. 12:01(6:06)

3. 17:58(5:57)

5K 18:31

4. 24:03(6:05)

5. 30:09(6:06)

6. 36:12(6:03)

10K 37:44

7. 42:22(6:10)

8. 48:29(6:07)

9. 54:45(6:16)

15K 56:37

10. 1:00:50(6:05)

11. 1:07:07(6:17)

12. 1:13:22(6:15)

F. 1:20:03(6:41)

Ran an easy 6.5 miles this evening with Jacki, from the Y up North around Union Hospital and back.  Temp a really warm and humid 78 to 74 degrees.  Legs aren't too beat up compared to how they felt when I first got up this morning.  Did 15 minutes on the Octane during lunch to help flush out.

Ran a really really tough 6.5 miles tonight.  Work went really bad today, so I couldn't come home for lunch and do the Octane like I wanted to.  So, tonight after work, I did a 10 minute warmup on the Octane, then went out and ran.  Spent the first 3 miles trying to loosen up.  First mile was 8:20!  Finally did drop down to near 7:20 pace at 3 miles and sub 7 the last 2.  Temp a very warm and humid 69 degrees.  I am so much more sore than yesterday.

Ran a really tough 7.5 miles tonight.  Legs are still pretty beat up.  Did not get to do the Octane today because I didn't get a lunch break from work today.  Worked 12 hours straight w/ just Pop Tarts and a bag of chips to go on.  So, I had to run tonight in the rain and I was out when the cold front went through, so temp plunged by 8 degrees and wind picked up.  Had 15 mph head wind in steady drizzle on the way back.  Exhausted from work.  I actually felt pretty good though.  If I go easy the next two days, I may be able to try to do a fartlek or tempo type run on Saturday.  We'll see.

Ran an easy 7 miles w/ Jacki around ISU and up around Collett Park area.  Temp really cooled off, 54 degrees but nice out.  Lots of aches and pains in hips and lower back area on right.  Got very little sleep last night and work has been very stressful.

Ran an easy 8 miles w/ Jacki on the trails at Hawthorn, Rose-Hulman, Robinwood, etc.  Legs really tired toward the end.  Still sore of course.  Two more weeks until the Monumental Half in Indy.  Temp  cool 59 and nice. 

Today I went to the NCAA Pre-Nationals meet.  Lots of great racing.  I ran about two miles worth of spectating on the course.  Later in the evening, ran a semiquick 8 miles with Jeff and Dave, close to 6:40 pace the whole way.  This is the best I've felt since the race, so today was quite a relief.  Going to try to go 14 tomorrow.  Temp cool 54, finished after dusk.

Ran a pretty good 13 miles with Jacki from Meadows through Hawthorn Park, Rose-Hulman, etc. and back.  Temp cool 53 degrees.  Legs were sore at first.  Felt really good the last 5 miles.

Ran a semiquick 7.5 miles with Jeff tonight.  Really felt crappy earlier in the evening.  Layed down for about an hour, did some homework with Austin and then ate dinner.  Then went and ran.  Did not do the Octane during lunch today as I took a nap.

Tonight, ran from the Y through Deming Park and back in a Course record 54:35 by over 3 minutes.  Felt absolutely great tonight.  Temp cool 51.  Legs burned a little the first mile, yet went 6:35.  Dropped down to 6:30 pace and hit half way in 28:17 (second half in 26:18).  Last mile (slight downhill) in 5:18!  Felt like I could've gone a little faster, and I could have held 6 minute pace for probably another 30 minutes.  Another breakthrough run.  Took a 30 minute nap during lunch today instead of doing the Octane.  Didn't really plan on running hard tonight.  11 more days for my next shot at breaking 1:20 in the half marathon.  It was good to get this run under me since I've been struggling to get out the door.  I've run every day since we got back from vacation on June 30th.  That's probably the longest stretch in my 26 years of running.

Today at lunch, did a 10 minute warmup on the Octane, then ran 2 miles in 14:28.  First mile 7:46, second mile 6:42.  Then later this evening, it was parents vs. the kids at Austin's soccer practice tonight.  Played 2 25 minute halfs.  Lot of fun.

Ran a pretty good 6 miles w/ Jacki from Meadows through Woodridge and back.  Pretty quick tonight, 41:04.  Temp warm 64.  Supposed to get cold this week...  Left IT band a little tender the first couple of minutes.  Need to get new shoes.  I'm down to one pair of runnable shoes...

Ran a somewhat tough 7 miles w/ Jacki from Union Hospital up through Elks, etc.  Right leg really tight.  Did not feel all that great today.  Stress level at work was really high.  Feeling really tired and unmotivated all week.

Ran a semiquick 2 mile warmup.  Then ran 2x1 mile repeats in 5:48 and 5:25 w/ about a 5 min. rest between.  Was supposed to do 3 of them around 5:50, but went too fast.  Ran 4+ miles after around 7:00 pace.  One week to race day.  

Ran a somewhat tough 12 miles with Jacki Hawthorn Park, Rose-Hulman, woodridge, etc.   Temp very cool 55 and breezy.  Legs are pretty tired.  Going to take it easy this week with an abbreviated workout Tuesday or Wednesday.

Tonight ran 5 mile Hasselburger loop at home easy in 36:43.  Last two miles in 14:15.  Pretty strong headwind still today.  A cold 45 degrees.  Legs a little dead from the last two days.  To be expected on a recovery day though.

Ran a somewhat tough 3.75 miles.  Pace was pretty quick, but just really tired from work today and from getting called in the middle of the night.  Ran sub 7 minute pace w/ first mile in 6:42, last mile in 6:19.  A very chilly 41 degrees.

Tonight ran a tough workout.  Ran a semiquick 3.5 miles at 6:30 pace, and felt pretty good.  Then at WW Jr. High track, was going to do a light 4x800m at goal pace.  Ended up doing the first one in 2:55, perfect, 5:50 pace, but legs burned really bad.  Didn't even breathe hard.  Went to do the second 800m and bailed just 100m in and called it a day.  Now legs have been twitching all evening and arches of my feet keep wanting to cramp up on me.  Sucks.  Work was very stressful today, got called at 3:45 this morning with problems from work and work continued downhill all day.  Gotta get some rest this week.  

Ran two miles tonight.  First mile in 6:55, second mile in 5:52.  Legs just still aren't there.  Did about 10 minutes on the Octane to warm up prior.  Temp really warm, 61 and sunny.  Weather is supposed to be perfect Saturday, sunny 48 and no wind.  Only got 4 hours of sleep again lastnight because of work...

Did not run tonight.  Drove up to Indy right after work, picked up our race packets and then ate Fazoli's.  First time in 4 months that I didn't miss a day.