D-Man

Ran a really tough 7+ miles through Hawthorn Park and Rose-Hulman.

Stayed off the roads and on trails as much as I could. Ran at dusk.

Legs are completely shot. Feet are very sore. Pretty beat up from how

hilly yesterday's course was. Gives me about 43 miles for the week.

Left IT band was a little tender still. Had to stop several times the

first couple of miles to stretch and loosen up. Did about 10 minutes on

the Octane before I headed out.

Ran a really good 11 miles tonight. Started out at Hawthorn Park on the

trails about 7:30 pace and then dropped down to sub 7 min pace about

three miles in. Legs are really sore, but I actually felt pretty good.

I am really going to be feeling it tomorrow. Forearms are sore from

Saturday's race. IT band didn't bother me at all. Did 30 minutes on the

Octane during lunch.

Did 30 minutes on the Octane during lunch today. Then after work, ran

about 8.5 miles on the trails around Hawthorn Park, Rose-Hulman and

through Woodridge. Temp kinda warm but tolerable. Legs are really

hurting. Probably going to do easy 6 tomorrow and do speedwork on

Thursday.

Did 30 minutes pretty hard on the Octane during lunch today, then

tonight, ran 8.5 miles w/ Jacki and Dave around 7:00 pace. Pretty good

run. Legs were completely shot the first 20 minutes. 28 for the week so

far.

Did 30 minutes hard on the Octane at lunch again today. Tonight, ran 2

mile warmup. Legs were totally dead. Was going to do 6x800m on the

track, but went 60 minutes of 2 min. on/2 min. off instead with the ons

being about 6 minute pace. Legs felt much better by the third "on".

Really tough workout. I've never done a workout like that before. 11

for the day. 39 miles for the week.

Ran a pretty tough 3.25 miles up through Howard sub and back.  First mile 7:27, last mile 6:24.

Ran a semiquick 8 miles with Jeff, Josh and Dave tonight. Actually felt

pretty good. Ran the Children's Classic 1 Mile with Austin this

morning. He set a new PR of 8:47. Puts me at 53 miles for the week

going into tomorrow.

Ran the Wild Wild Wilderness Trail run and finished 4th overall!

Actually ran pretty well since I trained right through this week. 49:24

for the 7.6 mile course. Was in about 20th three miles in and picked

everyone off. Had no idea I was 4th when the race was over. Had to do 3

mile warmup though as legs were a little tired from yesterday and did

1.5 mile cooldown. 65 miles for the week.

Ran about the toughest 7.5 miles I have run in a long time. Started out

running 8:20 pace before finishing up at 7:20 pace. Legs are completely

beat up from yesterday's race. I was really surprised because when I

did 30 minutes on the Octane at lunch today, legs felt great.

Ran a pretty decent 10 miles tonight, all 7:00 pace or under except the

first mile. Ran a lot on the trails starting out as legs and body are

pretty shot. Really cooled off, 60+ and breezy. Gives me 243 miles for

the month of September, the most miles I've run in September since I

was in college (15 years ago). Did 30 minutes on the Octane this

morning when I got up.

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.

Ran the Indianapolis Monumental Half Marathon today in 1:19:04 for 11th overall.  Most excellent race.  I was really worried going in as I've been exhausted all week from work.  Things really came together well for me.  The weather was perfect, and even though it was 50 degrees at the start, I shed my singlet and went without a shirt.  This was a last minute decision, so here I am putting my race bib on my shorts.  I hated to drop the singlet, it was a pricey one that I bought about 4 years ago.  My fastest half marathon in almost 10 years and 1 minute faster than three weeks ago.  Started out feeling a little sluggish as I needed to average 6:06 to beat my goal of breaking 1:20.

 Mile Splits

1 6:10  

2 12:15 (6:05)

3 18:19 (6:04)

4 24:24 (6:05)

5 30:24 (6:00) Started feeling good and picking off runners

6 36:21 (5:57)

7 42:27 (6:06)

8 48:33 (6:05)

9 missing

10 59:22 (10:49)  Not!!! Tim passes me and I try to hang with him.  17:31 for three mile stretch

11 1:06:04 (6:42) Not!!!  Must've been a little mishap on the markers

12 1:12:21 (6:17) Trying to pick up the legs at this point.  I remember thinking that I could possibly break 1:19 at this point.

13 1:18:28 (6:07)

F 1:19:04 (0:36) 

Unless I start feeling itchy to compete again soon, I'll be switching to "mileage mode" for a couple of months.

They've made a correction to the race results.  I actually finished 10th overall.  Woo Hoo!

Did not run today.  Recovering.  Did about 2 hours worth of yard work today though.  Expecting to be even more sore tomorrow than today.  Everything is sore, including my biceps and stomach.

Did not run.  Went to the AC/DC concert in Indy straight after work.

Ran with Jeff and David tonight after running into them about two minutes into my run.  First time I've run since the race.  Legs are still sore.  Lower calfs are tight from racing in racing flats.  

Tonight, can't really explain why, but just ran my 6.5 mile course in a really fast 39:21!  Ran sub 6 pace the second half with the last mile in 5:42.  My legs are actually still a little sore from Saturday.  I had to take a small 30 minute nap before I ran.  Did 10 minutes easy on the Octane then went out and ran.  Even though I was still tired from being up so late with work lastnight, and being sore, my legs were feather light.  First mile was 7:03, then ran very effortlessly right at 6 minute pace.  When I got to Collett Park in 20:33, I decided to "push it" on the way back and ran the second 3.25 in 18:48.  Can't really explain it.  Going to jump into 10K race on Saturday before assuming "winter training".

Did not run today.  Very tired today from the last couple of nights up late with work.  Sore from yesterday's hard run.  Just did 20 minutes easy on the Octane.

Ran an easy 8 miles with Jeff & Jacki and Dave from Meadows through Deming Park, Woodridge, etc.  Temp dropped about 8 degrees once the sun went down.  Legs not too sore.

Ran the Indiana Fall Classic today in not too bad of time, 37:15.  Still not fully recovered from the race last Saturday and just ran 8 miles about 14 hours prior.  Good workout.  Went through first two miles in 5:48 and 5:46, then the legs were dead from there, especially after three miles into the 15 mph head wind out around the lake.  Good workout though. Did roughly 1 mile warmup, then 4 mile cooldown.  Will try to get in about 12 miles tomorrow.

Ran a pretty tough 12 miles with Jacki in cold, sprinkly and windy 35 degrees.  Coldest day of the year so far.  Not quite used to it yet.  Just 8 days ago I ran a race with no shirt on.  The trails at Hawthorn were all cleared from yesterday's race, so that was nice.  Going to update my short term goals soon.  I've achieved the sub 1 hour 10 miles enroute to my sub 1:20 half marathon last weekend.  So, I think in May for the Indy Mini I may be able to shoot for my PR of 1:17:16.  I just have to shave off 1 minute 44 seconds from last weeks race.  Next up for races may be the Muncie 10 Miler on December 7th and then the Hangover Classic 10 Miler down in Louisville on New Year's day.  There is a local 5K that I may try to jump into as a workout on Thanksgiving morning if I can get off of work.

Not much sleep last night.  Stayed up watching NY Giants and the Eagles

game.  Then got hooked to the Spirit of The Marathon movie on the

Documentary channel.  Wow.  Go Joanie!!!  Did a really good 30 minutes

on the Octane during lunch today.  5.35 miles in 30 minutes.  Most I've

ever done in 30 minutes.  Then tonight, ran a 7.5 mile tempo run in

49:06.  Had 26:15 half way, so 22:51 for the last 3.75 with the last

mile in a really quick 5:44!  Can't really explain why I felt so good

today.  That gives me 38 miles in since Friday.  Getting up early to

run tomorrow morning since I've got the WVRR board meeting.

Got up and ran a pretty tough 6 miles this morning w/ Jacki from the Y to the Meadows and back at nearly 8 minute pace.  Cool 35.  Legs are pretty shot.  Tonight, did 45 minutes at a medium effort on the Octane.  7.28 miles in 45 minutes.  Took a 30 minute nap during lunch today.

Ran a somewhat tough 10 miles tonight from WW MS through Deming Park, Woodridge, etc. in a cold steady downpour.  Total time 1:15:18.  Temp cold 45+.  Did 30 minutes on the Octane during lunch.  Legs are kinda dead.

Ran a really tough 6.5 miles tonight in 47:50.  Legs and whole body completely shot from yesterday's run.  That's what three layers of rain soaked clothes and rain soaked shoes can do to you over the course of 10 miles.  Need to get in a good workout on Saturday.  Mariah and I have been together 20 years today!  She is my everything and has always been so supportive of my job and my running.  Did not get a chance to do the Octane during lunch today.

Tonight ran long tempo work with Jeff and Jacki.  Ran easy 2+ mile warmup around campus in a steady downpour, although, it is warm, 51.  Then ran mile on ISU track in 5:47 (2:55,2:52).  Then ran 1.75 miles tempo pace around "short" campus loop in 10:41.  Jogged another recovery then ran another mile around the track in 5:38 (2:51,2:47).  Then ran 2 mile cooldown.  At lunch did a really fast 5.51 miles on the Octane.  I got so hot, I was sweating all over the place.  So, legs didn't feel too bad tonight even though I've incorporated the Octane back into the daily routine.  Tomorrow the weather is going to get really bad.  Calling for rain and windchills in the teens.  yuck.

Ran a somewhat tough 8 miles w/ Jacki starting on the trails at Hawthorn, then through Rose-Hulman and back through.  Legs really sore from yesterday.  Going to try 12+ miles tomorrrow.

Did 10 minutes on the Octane this morning to loosen up.  Then ran 13 miles with Jacki at pretty good pace.  Legs were getting pretty heavy toward the end.  Went Hawthorn Park, Rose-Hulman, through Deming Park and back and more in the park.  Ran 1 mile warmup prior to Jacki getting to the park.  Cold still, 39 with 15 mph W wind.

Ran a semi-quick 6 miles with Jeff & Jacki and Dave late around 9:30.  Legs felt really good.  It was cold and windy, 32.  Did 30 minutes on the Octane this morning.

Did 15 minutes pretty hard on the Octane during lunch.  Tonight, ran a "crisp" 3.5 mile warmup around 6:30 pace.  Then went to WW Middle School track and ran 4x800m (2:50,2:51,2:50,2:50) w/ a 400m jog after each.  It was all I could do to run those.  I wanted to do 8 of them in the low 2:40 range but my legs are just kinda dead from the past 12 days.  I was disgusted, so I went and ran an easy 4 miles afterward.  I had to get speed work in today because we're looking at 25-30 mph winds tomorrow afternoon with windchills in the teens.

Did a pretty tough 30 minutes on the Octane during lunch.  Started out feeling pretty good but was pretty zapped about 15 minutes in.  Tonight, ran 8.5 miles with Mike and Aaron about 8 minute pace with one mile in there at 7:05.  Warmer, 45 and not nearly as breezy as the weather guys had said it would be.  

Got up this morning and did 30 minutes on the Octane.  Feeling better.  Took 15 minutes to get warmed up though.  Tonight, ran 6 miles with Jeff & Jacki and Dave from Dave's up North and back.  Temp was pretty cold tonight, 29 with 15 mph WNW wind.  Felt pretty good tonight actually.  Right calf was a little tight for some reason.

Ran a semiquick 8.5+ miles with Dave tonight at pretty good pace.  Probably 6:40 pace the whole way.  Pretty cold 26, but tolerable as the wind has finally died down.  Did 30 minutes on the Octane during lunch today.  Only got 4 hours of sleep last night as I got called from work.  Going to do a workout tomorrow.  

Today ran 9 miles with Dave.  Were supposed to do a workout, but Dave wasn't up for it.  Ended up running 9 miles at about 6:40 pace, so not too bad.  I felt kinda crappy from miles 3 to 5.  Temp cold 26 but no wind.  Did about 15 minutes on the Octane earlier in the day to loosen up.

Ran a pretty good 15 miles w/ Jacki.  Total time 1:48:44.  Struggled the last couple of miles, but it's been a pretty solid two weeks now of 60 miles a week and 150+ minutes a week on the Octane.  The NCAA meet is tomorrow but I won't be able to make it as I can't get away from work.Really warmed up today.  Sunny and 45.

Ran a pretty decent 8 miles tonight with Jeff & Jacki in a pretty quick 55:48.  Legs actually felt really good.  But, I now have sharp jabbing pain in left hip exactly like in my right hip when I got my stress fracture in my SI Joint nearly two years ago.  Will have to take a couple days off to evaluate it.  Did 30 minutes on the Octane when I got up in the morning.  Cool 31 but tolerable outside tonight.

Did not run or do the Octane today.  Letting back/hip rest today.  Hopefully, I can do a light run tomorrow.  Doing my best not to try to reproduce the pain, etc.  Just crossing my fingers right now...

Did 10 minutes on the Octane today during lunch to test things out.  Didn't have any pain.  Had a little tightness.  Tonight, ran a pretty solid 9 miles with Jeff & Jacki and Josh right at 7:00 pace the whole way.  Temp really cooled off once the sun went down, 41 to 33, but no wind at all.  Only got called twice in the middle of the night last night, but still only ended up with about 6 hours of sleep.

Got up and ran with the Wabash Valley Road Runners Thanksgiving Run this morning put on every year by Butch and Myra.  I brought two cans of green beans and two cans of mandarin oranges for my donation.  It was a cold, frosty, but sunny 23 degrees.  Ran about 6 miles at about 8:30 pace.  Felt pretty good but I have slight pain in right hip area.  Probably going to have to skip speed work Saturday...

Tonight did 60 minutes on the Octane.

Did 10 minutes warmup on the Octane.  Legs felt kinda tired.  Had a headache.  Had to get up at 3 am for work again...  Surprisingly, legs felt pretty good once I got outside.  Ran 10 miles in 1:07:27.  First mile in 7:20, 3 miles in 21:22, 5 mile split 35:18, dropped the pace down and hit 8 miles in 54:29.  Last two miles just under 13 with the last mile in 6:22.  Just a couple of incidents of sharp pain in right hip.  Really warm and sunny 38.

Ran a semiquick 2.25 mile warmup from Woodrow Wilson Middle School to Woodridge sub.  Then ran a really good 6x1 mile repeats (5:52,5:43,5:37,5:42,5:42,5:43) with a 5 minute rest.  Very tough on the last two.  Probably the best workout I've done in months.  And this is the best workout I've had since bumping the miles back up.  And even after running a semi-tempo 10 miles yesterday.  Legs were really burning.  Temp warm 43 and a little breezy.  Did 10 minutes on the Octane earlier to work out tightness.Two mile cooldown was a pretty quick 7:00 pace.

Ran a pretty tough 15 miles in 1:44:45.  Ran it way too fast.  Legs felt good and energy levels were really good despite being really sore from yesterday's workout.  My diaphragm even felt sore the first few miles.  Started out right at 6:50 pace, dropped down to 6:40 pace.  At 7 miles, dropped down to 6:30 pace, but couldn't hold it and really struggled the last three miles.  Temp cold 36 to 31 as the temp dropped.  Had 8-10 mph West wind heading out from Twiggs into town.  Ran extra around Rose-Hulman on the way back to make it 15.  Really dehydrated, weighed 123 afterward (I weighed 128 this morning so I have a long way to go to rehydrate).

 Today was supposed to be an easy day.  Really surprised that 6:50 pace is really starting to be an "easy" pace.  This may put me at about 240 miles for November, which I've never run that many miles in a November before. I'd like to try to keep up 60 miles per week.

Did not run today.  Did 30 minutes on the Octane during lunch.  Was actually pretty easy.  Then tonight, instead of heading out in the 20 mph wet snow shower in the dark, I went home after work and did 60 minutes on the Octane instead.  Probably a good thing because I was pretty spent.  And work sucked today.  The last three days running have been too hard.  I should have gone easier yesterday.

The last few days have finally caught up with me.  Don't know why, but I couldn't sleep lastnight.  Probably a combination of things including shtuff going on at work.  Today I did a pretty decent 30 minutes on the Octane during lunch.  Tonight I contemplated doing a workout.  Tonight the weather wasn't all that great, but tomorrow it's going to be terrible.  That cold 34 rain with 25 mph winds are supposed to kick up around 4 tomorrow afternoon.  So, I thought about trying to get a workout in tonight.  It was all I could do to run 3 miles in 22:53 for my warmup.  But instead of changing my shoes and heading for the track, I just got in the car and drove home.  I am totally spent.  It is only 7:30 and I'm ready to go to bed.  Don't know if it's the lack of sleep or the intensity of that 35 miles in three days that has caught up with me.  Either way, 3 miles and 30 minutes on the Octane is it for today...

Today did 30 minutes on the Octane during lunch.  Felt much better than I did yesterday.  Got in 5.1 miles.  Tonight, went to Woodrow Wilson track.  Ran a semi-quick 3.25 miles from WW through Deming Park and back.  Steady drizzle and WSW breeze 10 mph, but a "warm" 41 degrees.  Got back to the track and did 16x400m with a 90 second rest between each (87,85,84,85,84,83,83,83,82,81,81,82,82,81,80,80).  Intention was to run 5:40 pace as that's what I want to run 5K in this Sunday.  Legs are actually still a little sore from the weekend.  The wind really picked up the last two and the temp dropped.  Did a 3.25 mile cooldown after around 7:30 pace.  

Tonight ran a pretty good 8.5 miles with Jeff & Jacki and Dave from Meadows through Deming Park, Woodridge, etc. and back.  Temp really cold, 18 but no wind.  Ran about 7:10 pace the whole way.  Total time 1:00:44.  Earlier today did 30 minutes on the Octane during lunch and did 10 minutes on the Octane before I ran tonight.  Hamstrings a little sore from yesterday.

Ran a pretty easy 7.5 miles w/ Jacki from Meadows through Deming Park, Woodridge, etc.  Same as last night's run but cut short.  Very cold 17 degrees.  Left lower calf above achilles a little tight this afternooon and then again about an hour later.  Kids were handing out candy canes at one of the Deming Park Christmas displays.  Going to do a workout tomorrow.  Going to forgo the race Sunday.

This morning, ran a pretty good 8 miles w/ Jacki from Meadows through Deming Park and Woodridge, etc. and back in a steady snow.  About 1.5" on the ground when we started.  Close to 2" by the time we finished. But it was a little warmer than yesterday, 23 w/ less of a breeze.  Ran in my old ASICS racing flats since they have good traction.  We were supposed to do a fartlek workout today, but the road conditions were too bad to try to get speedwork in.  Ran about 7:05 pace the whole way despite the road conditions. 

Today ran a pretty solid 14 miles w/ Jacki in 1:41:51 despite there being snow on parts of the course.  Maintained close to 7:00 pace the whole way.  Temp chilly 23, but sunny and no wind.  Could have gone another 3 to 5 miles.  Later, ran about 1 mile running between different parts of the course to take pictures for the Christmas In The Park race at Deming Park. Kyle Mullins won the Middle School 3K in 11:42, Nikki (?) won the middle school 3K in 11:54.  Not bad since parts of the course were solid ice.  Brandon Query, local high school standout won the 5K in 17:04.  My feet are getting (arches mostly) sore from running on the snow and my achilles are a little tender from running uphill in the snow.

Today at lunch did the Octane for 30 minutes in a record 5.68 miles. Legs really felt good. Pretty effortless. Then tonight after work, ran a pretty quick 8.5 miles (8.6 according to map) in 58:10. Had 29:30 half way. Started out pretty quick with the first mile in 6:28, but quickly faded to 7:00 pace until half way, then I was able to drop down to 6:25 pace the rest of the way back except for where it was really dark and ran 7:00. A pretty decent run given that it was supposed to be a recovery run. It "warmed up" today to 41 degrees w/ SSE breeze of 15-20 mph. I need to be able to hit the track again Wednesday evening if I can.

Today did 30 minutes on the Octane.  Started out quick but slowed it down.  Did it to my White Stripes Under Blackpool Lights DVD.  Then tonight, ran with Jeff and David.  Did a semiquick 2.5 mile warmup about 7 minute pace.  Then ran in Woodridge 10x400m+ up Woodridge hill w/ recovery jog back to the start.  Ran really well on all of them and ended up doing the last 5 within 3 seconds of Jeff and Dave (except the very last one).  Very warm 41 and breezy and light rain.  Hamstrings and lower calfs were wanting to cramp up a little on the cooldown.  Really fired up with this workout.  I was tired going in since I've been up since 5 this morning with work and stayed up a little too late lastnight. This puts me at 2184 miles so far for the year, beating my previous total of 2171 in 2005.

Today did 30 minutes on the Octane during lunch.  I was so tired today from work yesterday.  Tonight, I really struggled to run 7 miles with Jacki.  Hit about 7:30 pace on it.  I ran 2 miles prior and legs were completely shot.  Cold 25 but nice out.  Just feeling really beat up from yesterday's workout and tired from lack of sleep.

Today, didn't get to do the Octane during lunch as I couldn't get away from work.  Tonight did 8 minutes on the Octane for a warm up.  Then ran 10 miles from home up through Northwood subdivision and back in 1:14:30.  Legs were completely shot.  First mile was 8:19, had 24:20 at three miles, 39:40 at 5, then I had to stop and rub out my left ankle.  Then really picked it up and ran 34:50 for the last 5 miles.  It was cold but tolerable, full moon out.  Tuesday's workout really took its toll the last couple of days.

Today did 40 minutes on the Octane easy at lunch.  Watched The Office and My Name Is Earl that I DVR'd.  The Office was hilarious.  Tonight, ran about 8.25 miles w/ Jeff & Jacki and David from Meadows, through Deming Park, Woodridge, etc. about 7:10 pace the whole way.  Temp cool 23 but tolerable.  Going to do a fartlek of some sort tomorrow.

Today ran 8.25 miles in 61:00 with Jacki and David.  Legs were a little tired. We were supposed to do a fartlek workout today, but ended up just running.  Been up since 4 this morning because I got called from work.  Temp was chilly 31 w/ 15 mph SSE breeze.  I may run a little more later if I can get a nap in.

Ran a semiquick 6.5 miles from Meadows through Deming, Woodridge, etc. at about 6:30 pace.  Legs felt really good.  Temp warm 49 and windy.  Then ran 8 miles easy about 7:20 pace w/ Jacki, same thing as before, but extended Woodridge and also where we do speedwork.  Left foot was tender on the first run.  

Tonight ran a pretty decent 9 miles around ISU campus.  Ran about 6:30 pace the first 30 minutes, then slowed it down a little the last 35 minutes.  Temp very cold 12 and a little breezy.  Really stressed out and exhausted from work today.  Really rough going over the weekend and today.  S'well...  I worked most of it out on my run.  Didn't get to do the Octane during lunch today.

Could not get a run in today as we had a really bad ice storm move in and glaze everything.  Swell...  So, went home and did 99 minutes on the Octane while watching "Hoosiers".  Did pretty well, 17.3 miles in 99 minutes.  Very hot in the house. Usually when I do the Octane during lunch, it's only about 62 in the house, but last night, with everyone home, the kids had the heat cranked up to 69.  Hopefully, I can get in a workout tonight.  Maybe fartlek of some sort on the "dry" patches...

Ran a really easy 6 miles tonight mostly around ISU campus.  Roads are still a glazing of ice.  Had to really take it easy.  Temp not too bad, 18 w/ no wind at all.  Looks like I may be switching gears and running a marathon December 28th in Missouri with a couple of my training partners Jeff and Aaron rather than the Louisville Hangover Classic 10 Miler on New Year's Day.  This will be my first marathon since my 2006 disaster at Columbus.  My goal for this one will be 3:00 while Chicago in the Fall I'd like to go sub 2:50. 

Tonight ran a really tough 4 miles from Meadows to Woodridge and back.  Had 16:04 half way, then was able to drop down below 7 min pace to cover the last two in 13:18 on the way back.  But felt totally drained from stress at work and really sore from running on the ice the other night, so when I got back to the Meadows, I just got in the car and headed home.

Ran a pretty good 8+ miles with Jacki tonight about 7:30 pace.  Ran 1 mile a few minutes before.  Temp much warmer 29.  Still feeling a little beatup, but better.  Did not do the Octane during lunch today.  Probably going to cut down the Octane until after the marathon. Need to figure out when I can squeeze in a pacing type workout in the next few days.

Today ran a 14 mile pace workout concentrating strictly on marathon pace management for next week's race.  Temp was cool 29 but manageable.  Energy level wise, felt great.  Left hip was starting to get a little tight toward the end but I attribute that more to running 9 miles lastnight and then doing this.  Splits were very consistent.  I need 6:53 to break three hours, 6:46 pace to break my PR.  

Splits:

1 7:25

2 6:50

3 6:49

4 6:45

5 6:49

6 6:47

7 6:46

8 6:44

9 6:46

10 6:45

11 6:45

12 6:48

13 6:47

14 6:48

Did not run.  Rest day.

Could not run.  Got freezing rain and ice everywhere again.  Did about 10 minutes on the Octane.

Tried to run in town around campus.  Everything has a glaze of ice on it and it was raining.  Couldn't even make it half a mile.  Went home and only did about 10 minutes on the Octane.

Ran about 5.5 miles with WVRR for the annual Christmas Eve Run and went to the Grand Traverse Pie Company after.  Only went about 8:15 pace, but didn't feel all that great.  I was actually sore from my attempted run yesterday.  Temp much warmer 41 and very windy. 

Ran a pretty decent 3.23 miles up through Howard subdivision and back in 22:40.  First mile in 7:23, next in 6:55 then the last mile in 6:45.  Temp cool 23 but sunny.  Had two instances of sharp pain shoot through my left foot.  I ran in the shoes I may run the marathon in.  Actually ran into 4 dogs in this otherwise dog-friendly neighborhood.

Ran a really crappy 3.5 miles today.  Just didn't feel good at all. Lungs are a little congested from smoke at in-laws, stomach hurts, no energy.  Then later my left foot started to hurt again...  Ran from my house down 13th to Ft. Harrison and back into the wind.  Very warm, 60+.  First mile 7:22, last mile 6:24.  I hate resting the week before a big race.  It makes me feel crappy all week.  I may be just as well off running through the week like usual..  

Jeff Andrew and I drove 400+ miles to Springfield, MO and ran the Run For The Ranch Marathon.  I did really well, much better than I could have expected.  The course was relatively flat with rolling inclines, but the big story was the 15 mph SW wind.  I used my new Garmin, which lost its signal a couple of times, it measured at 25.88.  I had 1:31:30 half way, so I negative split it.  Didn't really hit the wall until 23 miles and even so, I only slowed down to 7:33 pace the last 2+ miles.  Fastest mile was 11th mile in 6:39.  With the wind and all, the splits were all over the place.  I'm satisfied with the race.  I wouldn't have done anything different for the race.  Now all I have to do is actually do some "marathon" training for Chicago or NY this Fall.  Meanwhile, still going to focus on setting a PR at the Indy Mini.