D-Man

Today ran w/ Wabash Valley Road Runners for the Annual New Years Day run.  Ran a total of 7.5 miles.   "Warm" and sunny 36 w/ a SW breeze.  Quads are still really sore, but I actually felt pretty good.  Ran from Meadows through Deming Park, Woodridge, etc and back.

Tonight ran 7.5 mile Shrine Hill loop in a really quick 49:16. Had 25:40 half way.  Struggled in parts, ran well in others. Last mile in 6:04. A warm 41 degrees.  The Garmin lost .1 miles on the way back.  Did about 3 minutes on the Octane earlier to warm up.

Ran a pretty decent 7.5+ miles w/ Jacki from Meadows through Deming, Woodridge, etc. and back, same as Thursday, but much quicker.  7:30 pace most of the way down to about 7:15 pace the last two miles.  Left ankle and achillies tight toward the end.  Down hills are still killers for the quads.  Temp a very warm 45 although breezy.

Ran a pretty decent 12 miles w/ Jacki at Hawthorn Park.  Went through Rose-Hulman, the Golf Course and the Blair Witch Loop and more in Hawthorn Park.  It was nice to finally be able to get on the trails.  My left achillies is still bothering me on occassion.  It was finally completely comfortable about an hour in.  Temp started out kinda foggy 45, but by the time we were done, it was breezy and 36.  Total time 1:26:47.

Today did 15 minutes on the Octane.  Legs felt really fresh.  Tonight, ran 8.5 miles from the Y through Deming Park and back in a pretty quick 54:16.  Ran about 6:30ish pace most of the way with a couple of miles down around 6:10.  Felt really really good.  Unfortunately, this deal with my left achilles isn't getting any better.  It's not getting worse, but not any better either.  Feels great right now.  Temp cool 31 (to 27 shortly after sundown).

Did 40 minutes on the Octane during lunch.  Actually went 7 miles in 40 minutes.  About equivalent to 4 miles running for me.  Achilles didn't hurt, although it was tight the first 5 minutes.  I'll only be able to run tonight if all this sleet and ice melts off by this evening, otherwise I'll have to skip out and hit the Octane again.

Did another 60 minutes on the Octane tonight.  I really wanted to get out and run.  I still had some irritation, but it did feel better.  Of course it felt better, I didn't run!  But that was a tough 60 minutes.  9.5 miles.  About equivalent to 6 miles running for me. I gotta be careful with the achilles.  I've read some pretty scary stuff.

Did a really hard 30 minutes on the Octane during lunch today.  5.62 miles.  Most I've ever done in 30 minutes.  Then tonight, did 60 more minutes on the Octane.  9.5 miles in 60 minutes.  Still have a little tightness but no pain in achilles.

Did 30 minutes on the Octane during lunch today.  Felt pretty good.  Achilles no pain.  Ankle a little tight.  Tonight, did another 60 minutes on the Octane.  Felt better than I did last night.  Made it 10.12 miles in 60 minutes.  Once again, tightness in the ankle, no pain in Achilles.  May try to run 3 miles tomorrow.

Today I only managed 3 minutes on the Octane during lunch.  I was up late with work lastnight and work didn't go well today, so I was too disgusted and feeling crappy.  Tonight I took a two hour nap after I got home from work, but did manage to get out the door and run 3.25 miles tonight from home up through Howard subdivision and back.  Wish I felt better because it is beautiful out.  Full moon glowing through the clouds, a "warm" 38 degrees and no wind.  No pain in Achilles at all though.  First mile in a "rusty" and burning 7:39.  Finally got down to 6:40 pace and last mile in 6:20.  

Today ran an easy 7.5 miles with Jacki from Meadows through Deming Park, Woodridge subd, etc.  It got cold and windy in a hurry.  It was about 35 when we started, 29 when we finished.  Left Achilles was a little tight toward the end.  At least we didn't get any snow.  Can't run on snow right now with the Achilles being tight.

Ran a pretty good 12.5 miles with Jacki at Hawthorn Park.  Went around Rose-Hulman, through Woodridge, Golf Course and Blair Witch Loop.  Cool, 29 and a little breezy.  Started to snow big snow flakes the last 10 minutes or so.  Left Achilles was a little tight again toward the end, but no real pain.  Total time 1:34:15

Today only did 8 minutes on the Octane during lunch.  I felt really good and started out fast, but wanted to save it for a quality workout tonight.  Glad I was fresh because the weather is supposed to get really nasty tomorrow.  Tonight, ran a semi quick 2 mile warmup from Woodrow Wilson MS to Woodridge.  Then ran 2x1 mile in 5:45 each.  Was going to try to do 6 of them, but just really struggled to do 5:45 pace.  Decided to finish up with a tempo run.  Ran 6.5 miles in 42:38 with the last 1.5 miles in 9:03.  Temp cool 35 but a 15 mph SSE breeze.  Left Achilles hurt pretty much throughout, but I think I figured it out.  My shoes are laced up too high.  I have thick ankles so I usually don't lace in the top holes, but on these shoes I have them that way.  Now it makes sense that the Achilles doesn't hurt when I stretch.  I think it's just the back pressure from the back heel of the shoe pressing so hard on my Achilles.  We'll see.  Going to take some discipline to get out the next couple of days as we're supposed to get freezing rain followed by sub-zero wind chills over the next two to three days.

Today I did the Octane really hard, 5.62 miles in 30 minutes during lunch.  Really surprising because I figured I'd be tired from yesterday's workout.  Then tonight, ran 12 miles in 1:22:12.  Had 42:12 half way.  Really surprised at how effortless it was (well, at least the first 10 miles) despite the 15F temperature and abundance of clothes I had to wear.  Had to run on the Heritage trail since the wind was out of the NW, I wanted a tail wind on the way back.  Still pain in achilles.  I think it may be that my achilles is "bruised".  No amount of stress or stretching it produces pain, but running, with the pressure from the back of my shoe, causes pain on the outside of it.  My lower legs are twitching like crazy two hours later.  Supposed to get down below 0 tomorrow night.  Gonna be tough.

Tonight did about 35 minutes on the Octane.  Did not run.  I'm thinking now that what I have with my achilles may be "Retrocalcaneal Bursitis".  Sucks...  Don't know how long something like this takes to heal...

Haven't run for a week now.  Did a pretty good 30 minutes on the Octane during lunch while watching Obama's Inauguration for the first time since last Wednesday. Did pretty well, 5.28 miles in 30 minutes.  Had general tenderness in the ankle area afterward, but no pain.  Still painful to the touch right at the achillies tendon insertion point. 

Today did 30 minutes on the Octane during lunch.  Struggled a little bit but still did pretty well.  5.12 miles in 30 minutes.  No pain in achilles at all.  My try to run a few miles in the next couple of days.

This evening, actually went out for a test run.  Had pain most of the day from the last two days on the Octane, but had absolutely no pain during the run.  Legs were pretty rusty after 8 days of no running.  Did 1.5 miles in 10:47.  Not too bad.  Didn't feel all that great.  May try to run a couple of miles again tomorrow.  No Octane during lunch today.

Ran a really quick 3.25 miles up through Howard sub. and back in 20:43.  Last mile in 5:56.  

Ran a pretty quick 3.25 miles up through Howard subdivision and back in 21:10.  Last mile in 5:42.

Ran a really solid 6.5 miles from home through Collet Park in 42:59.  Had 22:59 half way, so really picked it up on the way back.  The snow started to fall as I was finishing up.  Had a little bit of Achilles pain about 20 minutes in but subsided.  Last mile in 6:16.

Did not run.  We got 10" of snow overnight.  Completely felt like crap.  Managed just 22 minutes on the Octane this evening.  Tired from work and getting called in the middle of the night.

Tonight ran a really tough 6.5 miles starting at Twigg's.  Plan was to run the Heritage trail, but there was still too much snow on it.  I am totally sore and spent from shoveling our driveway yesterday and running on the snow really worked my stability muscles, so once I got to Hunt Road, I bailed on the trail and ran on the roads.  Really struggled, disgusted, etc.  ran about 7:40 pace the whole way with the 5th mile down in 6:50.  Just a little bit of Achilles tightness running on the snow.

Today I ended up running from home as I couldn't get out of work until about 6:30.  So much for running in daylight in town.  Only had to deal with about a quarter mile worth of snow though.  Temp very cold though, temperature actually plunged to -3F!  Ran 3.5 miles from home down to Ft. Harrison and back in a pretty quick 22:07.  Had 11:00 half way and ran last mile in 5:59.  Far cry from last night's run.  Had no pain at all in Achilles although had a little bit of tightness during the day.

Ran a pretty decent 6 miles, same as the other night in a pretty quick 40:14.  Hit 6:40 pace the whole way.  It really warmed up, sunny 33 but very windy.  Still managed a 6:41 mile into a 20 mph head wind  toward the end.  Achilles was just a little tight in the middle. 

This afternoon ran a really quick 6.5 miles down around Collett Park and back in 41:18.  Had 20:42 half way and headed back into a pretty strong headwind on the way back.  That's what happens when it gets up to 44 degrees!  Last mile in 6:17.  Achilles was really tight this morning but felt better as the day went.  Was a little tender the first few minutes but didn't feel it the rest of the way.  Really wanted to run the Ground Hog 7 race today.  Can't really "train" or race until I can get this Achilles under control.  May start doing the Octane again this week if the Achilles will allow for it.

Ran a really tough 3.5 miles tonight in town from WW Middle School through Deming Park and back.  Really dragged butt the first 2 miles around 8:00 pace before being able to drop down to 6:40 pace.  Achilles was an issue tonight.  I wanted to try to run 6 miles tonight.  Might have to take tomorrow off...  Sucks.

Today during lunch did a record 5.82 miles on the Octane in 30 minutes.  Really pushed hard.  Previous record at Level 5 was 5.62 miles.  Achilles didn't bother me but did have some brief irritation shortly after that went away. 

Ran a pretty good 3.1 miles tonight in 21:26.  Ran up through Howard subdivision and back.  Was going to take tonight off, but just had to get out and run even though it was -1 degree!!!  Course was just a tad short tonight as part of Howard sub was still a sheet of ice.  It was pretty neat tonight.  The wind finally died down, and even though the moon is only half full, it was bright out reflecting off the snow.  Started out the first half mile around 8:20 pace, then dropped down to 6:50 pace before running the last mile in 6:04.  Legs felt pretty good.  Didn't have any heel pain at all.  Today during lunch, did 30 minutes on the Octane at what seemed like an effortless 5.11 miles.  My calfs are actually a little sore from doing the Octane so hard yesterday.

Tonight did about a 5 minute warmup on the Octane.  Had a little bit of Achilles tightness and pain.  Rubbed it out.  Did a little more on the Octane.  Then went out and ran a really strong 6.5 miles in 40:44!  Went out into the wind from home through Collett Park and back.  Ran 19:44 for the last 3.25 miles w/ the last mile in 5:55.  Felt absolutely great even though it was cold.  Warmer than it had been, 24.  Achilles didn't bother me at all until about the last 3/4 mile where it felt a little tight.  Throat is a little raw from breathing so hard with the cold air.

Ran a pretty good 8 miles w/ Jacki from Meadows through Deming, Woodridge, etc. and back.  Achilles was a little tight at times, but held up pretty well.  Will have to see how it feels in the morning.  Legs are twitching.  It's been over 4 weeks since I've run that far.  Temp really warmed up 44 when we started, 38 once the sun went down.

Today, ran 30 minutes of 3-2-1 w/ Jacki after 2.5 mile warmup.  Temp really warm, 58 and windy and humid.  Achilles felt pretty good.  It's a little tight this evening.  Probably going to run 6 tomorrow depending on how it feels.  Totaled 8 miles for the day.

Tonight ran an excellent 8.6 miles tonight in near course record in town in 53:54!  Legs really burned the first mile from yesterday's workout, yet still went through in 6:31.  Then dropped down to sub 6:20 pace and went through half way in 27:40.  Picked up down to 6:00 pace but could only hold that for 1.5 miles, went back up to 6:20 pace w/ last mile in 6:02.  Felt totally awesome today, temp was warm, 48 so it was just T-Shirt and shorts.  Achilles was a little tight about 40 minutes in, but felt better after just a few minutes.  Watching the Boston indoor games before I went out really helped.

Today ran a pretty decent 8.5 mile recovery run 1:02:39.  Averaged about 7:25 pace overall.  Started out around 7:40 ish and finished second half around 7:15 pace.  Legs were pretty sore from the last two days.  The Achilles was a little tender at points, especially after having to run on my toes through the mud out by the Rose-Hulman baseball fields.  Temp was really warm 64 and windy.  I may try to hit the track this week if the Achilles continues to improve.  I've got some races coming up that I'd like to hit.

Ran a really tough 8 miles tonight from WW Middle School through Deming Park, Woodridge, Lawrin, etc.  Really struggled as I felt really crappy all afternoon.  I wanted to try to hit the track tonight because tomorrow we're supposed to have 30-50 mph winds...  S'well.  Can't complain too much as I'm trying to get the miles built back up.  Did hit it in 58:39 w/ the last mile in 6:53.  No trouble with Achilles tonight.

Did not run tonight.  Weather got really crappy outside. 30 mph winds w/ gusts to 60 mph and rain.  Tried to do 60 minutes on the Octane at home and only made it 30 minutes.  I am totally spent from the last few days trying to build the mileage back up.  Will still try to hit the track tomorrow or do something along those lines.

Ran a really tough 4 miles in 29:50.  Really struggled and felt really crappy.  Hardly got any sleep last night as I was up until 2 with work.  Had dental appointment today, got pulled over on the way.  After dentist, had really bad headache.  Took about a half hour nap during lunch but ended up feeling worse.  I went to WW Middle School track with the intention of doing some pace 800s.  Everything felt bad and achilles was tender on and off (more radiated in lower calf actually).  Temp wasn't too bad, 48 w/ 15 mph W breeze.  Feel like I'm at square one.  

Ran a pretty good 7.5 miles w/ Jacki from Meadows through Deming Woodridge, etc. and back in 55:00.  Felt much better than yesterday, not great, but tons better.  Warm 43.  Had some left ankle tightness still.  

Ran same course as yesterday with Jacki, 7.5 miles in 3 seconds under yesterday's time, 54:57.  Still feeling better.  No issues with Achilles.  Temp cooled down a bit to 34 but still tolerable.  May try to go long tomorrow.  We'll see.

Ran a pretty good 12 miles w/ Jacki at Hawthorn Park, through Rose-Hulman, Deming Park, Woodridge, and back. Felt pretty good. Had to stretch Achilles a couple of times. Didn't really bother me, but still definitely not gone yet. Temp warmer and sunny 35.

Ran a pretty decent 8 miles with Jack about 7:30 pace the whole way.  Felt pretty good.  Legs a little sore but not too bad.  Achilles was tender for a few minutes and left knee hurt a little on and off.  Temp a cold 35 degrees.  Going to try to do a workout with Jeff tomorrow.

Ran a pretty good workout with Jeff tonight.  Ran from Twiggs to Rose-Hulman track.  Then ran 1 mile in 5:44 (85.22,86.70,86.63,86.38).  Took 5 min. rest, then ran a 1.5 mile loop inside campus at 5:40 pace (not quite 1.5 miles).  Another 5 min rest, then another mile repeat on the track in 5:44 (84.08,87.83,87.34,85.31).  Really struggled on the last one.  Cool 38 and 20 mph SSW wind, holding off the rain.  Ran an easy 1.25 miles back to Twiggs from Rose.  Really feel good about this workout especially since I haven't done any real speedwork in a long time.  Achilles bothered me just a little on the drive home.  Throat is pretty raw from breathing the cold air so hard.  Pondering running 5 mile race in Indy this weekend to get one under my belt before the 10 miler on the 28th.  Good workout for this point in the spring road racing season.

Ran a pretty good 8 miles tonight in a windy light sprinkle.  Made it pretty cold even though it was 38 degrees.  Ran the first mile in 7:33, then hit right at 7 minute pace the rest of the way with the last 1.5 miles at 6:50 pace.  Legs were a little tired from last night.  Did 15 minutes on the Octane during lunch today to loosen up.

Ran a pretty solid 7 miles with Jacki and David from ISU tonight.  Legs felt pretty good.  It was kinda chilly, 22 but tolerable.  Hamstrings were sore today.  Going to run the Polar Bear Run 5 miler in Indianapolis on Saturday.

Ran just 2 miles tonight in 13:38.  Had a really rough day at work today to cap off a really rough week.  I've been called in the middle of the night every night this week and am averaging about 5 hours a night of sleep for the week.  Hopefully it won't carry over into tomorrow's race.  Tonight, I didn't feel all that great, but I was so disgusted with work and disgusted that I couldn't run with my training buddies tonight.  Just really worn out.  Hamstrings are still a little sore from Tuesday, but just training right through these couple of next races.

Today ran the Polar Bear Run 5 Miler in Indy.  Ran really well, 29:56 for 27th overall.  Totally happy with this performance.  First race since the Marathon in December.  Achilles didn't bother me at all and hasn't bothered me after the race.  It was a warm 37 and breezy morning for the race as the snow and ice held off for a couple of hours.  Really tough running as I'm not race sharp at all.  Don't know how accurate the mile markers are, although the overall length was.  Mile splits:

1) 5:41 

2) 12:02 (6:21)  Fell off big time.  Into the wind and not feeling so hot.

3) 18:24 (6:22)  Seems like the last two miles might be long at this point.

4) 24:00 (5:36)  OK, we're going down hill with a pretty decent tail wind, so this might be accurate I'm thinking.

5) 29:56 (5:56) Pace was all over the place as I went back and forth with this one tall guy.  By this time I could here Lucie Mays behind me and I'm trying to hold her off, but once again, like in the Indy Mini, she out kicks me in the last 100m. 

10 Miler next week!!!

Ran a pretty good 12 miles w/ Jacki around Hawthorn Park, Rose-Hulman, through Woodridge through Deming Park and back.  Total time 1:32:56.  Legs a little tire from yesterday's race.  Achilles was a little tender from running in the snow and mud. Temp really cold 28 and breezy.

Ran a pretty decent 8.5 mile recovery run from the Y down Ohio St. through Deming Park and back in 1:01:39.  Average 7:20 pace most of the way with a couple miles down around 6:55 pace.  Had slight pain in right foot on the outside in the last half mile.  Temp cool 31 but tolerable.  Supposed to warm up this week.  Really want to try to do a track workout tomorrow.  Don't know if I'm recovered enough, but I'm looking at 8-10x800m on the track.  We'll see.  Did an easy 15 minutes on the Octane during lunch to loosen up.

Tonight, ran 10x800m w/ 400m jog recovery on the track w/ Aaron and Mike in pretty good times.  Aaron and Mike ran the first 6 with me, so it was tough to hold on to the last four, especially the last one.  Ran 2.25 mile warmup and 3.5 mile cooldown.  Temp warm 41 when we started, 34 once the sun went down.  Had a stiff 12 mph S breeze to deal with.  Times pretty decent (2:53,2:47,2:47,2:50,2:47,2:50,2:53,2:49,2:53,2:58!).  Really tough workout, but made it all the way through.

Ran a recovery 8.5 miles same course as Monday from the Y through Deming Park and back in 1:01:35.  Hit 7:20 pace pretty much the whole way.  Really warm 57 and a little breezy.  Legs really sore from yesterday's workout.  Also did 30 minutes easy on the Octane during lunch today.

Ran a really tough 2 miles tonight in town.  Temp really warm 58 and humid and windy.  Legs are completely dead.  Turned around at 1 mile and headed back.  Time for 2 miles was 15:57.  Did 30 minutes easy on the Octane during lunch.  Last 5 days really caught up to me today.

Ran the George Rogers Clark Trace Run for the first time in 3 years.  It's the 7th year I've run it.  Today, ran it in a pretty good 1:02:21.  Today's focus was going to be mental toughness.  Going into the race, I knew that we would have the tail wind for the first 5 miles, then once we looped back around, we would have 5 miles into a steady 16 mph NNE headwind.  Course was pretty flat except for a small climb right before 2 miles.  Pretty happy with this race as my 5 mile split was just a little bit slower than last week's 5 mile race.  Could've easily gone a half marathon today.  Probably would have hit right at 1:22:00.  Not too bad w/ the conditions.  I went back and forth with this one guy from miles 6-9 as we picked off 3 runners, and then at 9 miles, I was done and he picked off one more.  Used my Garmin for the race and the mile markers were pretty much dead on.

1) 5:43

2) 11:57 (6:14)

3) 18:04 (6:07)

4) 24:09 (6:05)

5) 30:11 (6:02)

6) 36:28 (6:17)

7) 42:56 (6:28)

8) 49:17 (6:21)

9) 55:43 (6:26)

10) 1:02:17 (6:33)

F) 1:02:21.

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.

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.

Ran a pretty good 2 miles in 13:36.  Had 7:25 half way, stopped, stretched, then came back with a 6:11.  Conditions outside are ideal, 51, post rain, hardly a breeze at all.  This is probably what's it's going to be like 12 hours from now, just hope we don't have a downpour during the race.  Feel tons better than yesterday although left IT still has kinks the first few minutes and stomach bothering me a little.

Today ran the Indy Mini in really good time, 1:18:19.  Really strong race for me.  Ran in a pack with Travis Lozier from miles 3-8, but couldn't quite hang on the rest of the way.  Weather was ideal, a little humid, but perfect.  Some of my splits were the fastest I've done in 10 years, 5 mile, 10K, 15K and 10 mile splits were all faster than any race I've done since 2000.  Went out really hard, struggled a lot the last 3 miles, just couldn't turn the legs over.

 Splits!

1. 5:39

2. 11:29 (5:50)

3. 17:25 (5:56)

4. 23:17 (5:52)

5. 29:06 (5:49) thinking it was going to start raining as there were sprinkles.

6. 34:57 (5:51)

7. 40:52 (5:55)

8. 46:53 (6:01) losing grip on my pack

9. 52:55 (6:02)

10. 58:54 (5:59)

11. 1:05:01 (6:07)

12. 1:11:09 (6:08)

13. 1:17:20 (6:11)

13.18 1:18:21.  Official Time 1:18:19.

Ran a pretty decent 3.25 miles from home up through Howard subdivision and back in 22:04.  Actually ran kinda fast even though the legs are sore.  They aren't "dead", just sore.  So, probably ran faster than I should have.  First mile in 7:26, last mile in 6:18.  Did 7 minutes on the Octane before to warmup.  Temp cool 66 and nice.

Ran a pretty decent 6 miles with Dave and Jacki from Dave's up North to 41 and back (zig zag our way) in 43:36.  Weather was perfect, 62, a little humid and no breeze.  Legs are still really sore, but felt tons better than I did earlier this afternoon.

Ran 8 miles w/ Jacki from ISU up through Elks and back in 55:32.  Pretty quick in some spots.  Felt pretty good, legs started to get really sore toward the end.  Warm, 75 and a little humid.  Today during lunch, did 15 minutes on the Octane.

Ran a pretty tough 7.5 miles from home to Shrine Hill loop and back in 50:19.  Ran pretty quick, but struggled at different points.  Had 26:12 half way.  Last mile in 6:11.  Pretty warm and humid today.  Legs still aren't there.  Still sore from the Mini.  Also did 30 minutes on the Octane during lunch, 5.12 miles

Ran a pretty good 7 miles w/ Jeff and Dave from Meadows school, into town, around ISU campus and back in 49:33.  Temp kinda warm 78.  Ran in new Saucony Fastwitch 2s.  Legs a little tired, but feeling better.  Did 30 minutes on the Octane during lunch, 5.22 miles.

Ran a really quick 6.5 miles down around Collet Park and back in 40:55 during lunch today.  Had 21:14 half way, last mile under 6 minutes.  Felt really good.  Left lower calf really tight the first few miles.  Temp 66 and really humid.  Today is Austin's 11th birthday, so had to run early.

Ran a pretty easy 8 miles w/ Jeff and Jacki at Hawthorn Park through Rose-Hulman and Blair Witch Loop.  Total time 1:01:13.  Temp cool 64 and a little breezy.  Legs are finally starting not to feel so sore.

Ran an easy 13 miles w/ Jacki this morning from Hawthorn Park, through Rose-Hulman, Woodridge, Deming Park, Terra Vista and back.  Total time 1:38:22.  Legs really shot and stomach really bothering me.  Temp very cool 47-56.

Ran a pretty good 7 miles w/ Jacki from ISU up North by Elks and back in 50:32.  Legs a little tired.  Temp warm 67 and sunny.  Did 30 minutes on the Octane during lunch, 5.38 miles.

Ran a really good 6.5 miles tonight from home down around Collett Park and back in 40:10!  Had 20:41 half way.  Started out around 6:50 pace, dropped down below 6:30 through 4.5, then dropped down to 6:05ish with the last mile in 5:47!.  Temp cool 60, but wore long sleeve shirt.  Had to squeeze run in between dialing in to work.  Today did a pretty solid 30 minutes on the Octane, 5.53 miles with the last 10 minutes pretty hard.

Ran a pretty good easy run w/ Jacki from ISU up to Elks and back.  8 miles in 57:17.  Legs are really sore.  Temp 66 and breezy, occasional rain.  Did 30 minutes easy on the Octane today during lunch, 4.52 miles.  Really tired and wired today as I was up until 1:00 with work.

Ran a pretty good 6.75 miles w/ Jacki tonight from Meadows school around ISU Stadium and housing area across street and Ohio Street.  Total time 49:16.  Legs are still sore. Temp warm 70+ and sunny.  Did 30 minutes on the Octane today during lunch, 5 miles even.

Ran a pretty easy 7.5 miles with Jacki in 55:51.  Went up from ISU up North to the old Elks and back in on/off downpour and hail.  Started out 81 degrees, and went down to 76 toward the end.  Very humid.  No Octane today.  Took a nap during lunch.  Got called again in the middle of the night for work.  Plan is to do the Run with the Foxes trail half marathon tomorrow.

Today ran the "Run With The Foxes" Trail Half Marathon at Morgon-Monroe State Forest.  Pretty good race.  Took the wrong turn, twice, ended up with 14.98 on the Garmin.  It may have been more than that as the Google Earth tracking on my computer shows some gaps throughout the race.  The race started out pretty slow as once we got into the woods, we were single file.  This was the only thing that kept me close to the leader.  Once we broke free from the others, I was in second and he just started to pull away and I knew there was no way I was going to be able to go with him.  We got a "lot" of rain this week in Indiana, so the course was a real muddy mess, and the streams were much wider and deeper than previous years.  I actually completely wiped out 4 times, the first time, jumping through one of the streams that was a foot deep.  I totally misjudged the bank and wiped out and landed on my right arm.  At first I thought I broke it, but it may be just a bone bruise.  It's swollen, purple and achy.  It was at three miles during an open field stretch that I last saw the leader.  At 7 miles, someone was catching me, I could hear him "landing" and "splashing" behind me.  We got to one point where we had an open stretch so I decided to really hammer it down.  I put a good 30 seconds on him in a mile before I realized that I was at some guys camp in the woods at a dead end.  I stopped and the other guy told me he hadn't seen any pink ribbons for a long time.  So we both turned around and started jogging backup up the hill I had just hauled butt down.  Got back on course, got lost again about 10 miles in and had to double back and regaining a lot of the spots we had lost.  In the meantime, I had wiped out a couple more times while pulling away from number 3.  I don't know how many spots I lost on the first "lost" trek, but at that point, I made the race between me and number 3.  Ended up with 1:54:18.  My whole body is sore.  On one of the wipeouts, I couldn't even do a single "pushup" to get back on my feet, I had to crawl my way back up.  I've got scratches and bruises everywhere from grabbing trees, etc.  Very tough race, but really glad I ran it.

Ran an easy 7 mile recovery run with Jacki from ISU up to Elks and back in 51:18, but cut back short.  Legs are still pretty shot.  Watched the MVC track meet at ISU today.  Pretty cool.

Ran a pretty quick 8 miles in 53:48 with Jacki from Meadows through Deming, Woodridge, etc. and back.  Temp kinda cool 63 with little humidity.  Legs still sore, but still felt pretty good.  Today at lunch, did 30 minutes on the Octane, just 4.86 miles.

Tonight ran a really tough 10 miles in 1:11:49 from the Y through Woodridge and back.  A pretty "warm" 79 degrees, although the humidity was really low.  Legs really really burned the first 4 miles which really surprised me because when I did the Octane during lunch today, the legs actually felt pretty good.  And had a RHR of 47 this afternoon.  Was hitting 7:30 pace most of the way until about 7 miles in, where I dropped down to 6:40 pace the rest of the way in.  Did 30 minutes on the Octane during lunch, 5.18 miles.

Tonight ran 9 miles.  Started out really struggling, long hard day at work.  Ran first 2 miles by myself, the last 7 w/ Jacki.  Ran from ISU up through Elks and back.  Total time 1:04:19.  Before I ran, I did 15 minutes easy on the Octane.

Ran a pretty good 7 miles w/ Jeff & Jacki after the THN Sectional track meet tonight.  Kinda quick 50:18 for an easy run.  Very warm, 84 when we started at 8:45.  Today during lunch, did 30 minutes on the Octane, 5.02 miles total.

Ran a pretty good 8 miles w/ Jeff & Jacki and Rob from ISU up through Elks and back via Collet Park.  Total time 56:01.  Temp very warm 85, not humid at all though.  During lunch, did 30 minutes on the Octane, 5.04 miles.

Ran an easy 9.5 miles w/ Jacki around Hawthorn Park in 1:09:14, Rose-Hulman through Woodridge and back.  Temp really started getting to hot, so cut it short.  Were supposed to go 15 but going to move it to tomorrow morning a little earlier.  Legs pretty shot still from the quick turnaround from lastnight's 8 miles.

Got up early this morning and ran 14 miles w/ Jacki somewhat quick 1:38:10.  From Hawthorn on the trails then R-H, Woodridge, Deming Park, Terre Vista and back.  Pretty good run.  Really warm and humid.  Rt. leg still tight the first 30 minutes.  

Got up early and ran an easy 7 miles w/ Jacki from Meadows through Woodridge and back.  Had to cut course short as I had to be at work early for Memorial Day systems maintenance.  Worked all day, so didn't get a chance to throw in the Octane.  Temp started out really warm, humid and miserable 74, but started raining midway through and made a huge difference!

Ran a pretty quick 12 miles tonight in 1:22:15.  Was going to do 800m repeats on the track.  did a 3.5 mile warmup, then attempted first 800.  Went through 400m in 1:39!!!! and decided tonight was going to be a tempo run.  Actually ended up running 6:32 pace most of the rest of the night.  Temp very very warm and humid, 79 and humid.  Today at lunch, did 30 minutes on the Octane, 4.87 miles while watching the French Open.

Ran a pretty solid 9 miles tonight with Jeff from the Trib Star building through Woodridge and back in 1:01:19.  Pretty warm and humid at 7:30, but not as humid as earlier.  Legs were definitely a little tired from last night, but held the solid pace the whole way.  Today during lunch, did the Octane for 30 minutes.  Really struggled though, 4.58 miles.  Caught a little bit of the French Open again.

Tonight ran a pretty good 8 miles with Jeff & Jacki and Josh from Meadows through Woodridge and back and added on a half mile.  Temp cool 64.  Legs felt pretty good.  Today at lunch did 30 minutes on the Octane 4.86 miles.

Ran a really quick 6.5 miles today during lunch from home down around Collet Park and back in 40:12.  Had 20:41 half way.  Pretty warm 70 w/ a West cross wind.  Was going to get up and run early this morning, but couldn't get to sleep lastnight and we have to drive 2 hours this afternoon.  Hope I can get in a few more miles in tonight.

Tonight, ran another 3.5 miles from the hotel along the paved trails in Columbus, 25:52.  Felt pretty good.

Got up and ran 12 miles this morning in Columbus Indiana.  Ran on a lot of the trails they have here.  Wanted to go 16 but found myself already back to the hotel at 12 and decided not to add on as I was struggling.  It got hot in a hurry.  Time 1:26:31.  Ran 7:30 pace most of the way until about 7 miles in, started to go sub 7:00.

Ran a semi-quick 10 mile "recovery" run in 1:08:21.  Had 35:21 half way.  Started out slow and sore from yesterday, but just slipped into a comfortable 6:40 ish pace the rest of the way w/ the fastest mile being 6:29.  Ran from home up through NW sub. and back.  Temp "cooler" 74, sunny and no humidity.

Tonight ran from Meadows through Deming, Lawrin, Terre Vista and Woodridge and back in 1:06:32.  Started out really dragging and left knee tender.  Temp very warm 89 and sunny but not too humid.  Last mile in 6:32.  Today at lunch did 30 min on the Octane watching Federer come back from two sets down.  4.63 miles.

Tonight ran a pretty tough 8 miles in 55:25.  Started out feeling really crappy, first mile in 7:29.  Legs felt better, just lack of sleep had me really dragging the first few miles.  Temp warm once again 84 and a little humid.  Today during lunch, really struggled on the Octane.  Just around 4.25 miles in the 30 minutes.

Today did a 3 mile AT run w/ Jeff and Josh at WW Middle School track w/ 100m straightaways at 5:40 pace, curves 6:15 to 6:20 pace.  Total time 17:50 (5:55,5:59,5:56).  2 mile warmup and 2 mile cooldown.  Light rain at start, and very cool, 58 and humid.  Pretty good run considering the legs aren't totally there with the high volume of miles.  No Octane today.

Ran an easy 7 miles w/ Jeff and Josh from Meadows school down Heritage Trail, through cemetery, Deming Park and zig-zagged through Woodgate.  Total time 51:18.  Legs a little sore from yesterday.

This evening, ran an easy 7 w/ Jeff and Josh from Trib Star building, across trestle on trails and back in 47:18.  Had 25:00 half way, really picked up on the way back, although still easy.  Temp warmer and sunny 74.  Really tired from work the past few days.  No Octane during lunch...

Ran an easy 7 miles w/ Jeff & Josh from the Y to the trails over by West T on the river front.  Kinda quick still, 49:32.  Temp a little warmer, but still nice, 77 at 11:30 this morning.  Back of left knee has been tender the past few days, but not when I run.

Ran the Hawthorn Half Day Relay as a 2-person team with Dave Mason.  Ran pretty strong up through 27 miles, then started struggling from there on.  Then on my 12th lap started cramping severely.  Took 44:46 to walk that 5K and when I finished everything severely cramped up and I was done for the day.  Dave ended up running the last 2 hours 48 minutes by himself, getting 46+ miles to give us 83.1 miles for 2nd in our division.  Left knee didn't pose a problem at all.  My calfs are still twitching.  I was hydrating and fueling well, but apparantly OJ and gatorade don't supply the right amount and kinds of electrolytes.  My first Ultra.  Thinking it may be a long time before I ever attempt something like this again, but I do think I can still do well in a marathon.  Going to take some time off.  Been training hard non-stop since February.

Ran the first 3.25 miles of Jeff and Josh's run with them out at Hawthorn Park.  Legs are still quite dead.  Actually ran normal pace, 22:45.  Pretty warm and humid, 88.  Back of knee didn't hurt at all during run.

Did 5 minutes on the Octane before. Legs didn't feel all that great. Then tried to run 3 miles. Didn't even make it a quarter mile before I was walking and stretching. Legs are completely unresponsive. Ran another quarter mile and turned around to head back home. Had to stop at 3/4 and walk the rest of the way home... Might take quite a while to recover.

Ran a pretty decent 5 miles tonight, from home, Hasselburger loop.  Pretty quick considering my legs are still pretty sore, tons better than I felt lastnight.  34:13 for 5 miles.  Temp a pretty warm 89 degrees and humid, pre-storm weather.

Ran and walked an easy 2 miles w/ Austin at Otter Creek's CC practice.  Later in the evening, push mowed the grass (about 90 minutes).

Ran a pretty good 7.5 miles from Meadows through Deming, Woodridge, etc. in 51:50.  Legs were really shot at the beginning but felt better as I went.  Very warm and humid 89.  Really struggled the last half mile.  

Ran a really tough 8 miles tonight in 57:52.  Started out pretty slow, first 3 miles in 23:00.  Temp very warm 94 when I started.  Met up with Josh and Jeff about 28 minutes in and was able to pick it up and run sub 7 pace the rest of the way.  Really really struggling in the heat while recovering from the Half Day.

Ran a really tough 8 miles tonight in 57:28.  Really struggled in the heat and still recovering from the Half Day.  Actually hit "the wall" at about 3 miles in!  At one point about 6 miles in, the deer flies started attacking me and I dropped down to 6:15 pace trying to get away from them and I couldn't.  It was bad.  I was cussing and flailing my arms around.  Looked ridiculous I'm sure, like a paranoia in a movie!  89 when I ran at 8:15 tonight.  Earlier, ran not quite a mile with Austin's CC team.

Woo Hoo! My first post-ultra workout today.  I had doubts about even trying a workout.  It was a hot and humid 90 degrees.  Went to Hawthorn Park and ran an easy warmup with some of the WVRR club who just ran Grandma's this past weekend.  Then did 5x1000m on the trails, starting out slow, wondering what would come of it, but turned out pretty good (3:48,3:42,3:36,3:32,3:30).  Then did a 2 mile cooldown w/ the calfs wanting to cramp up on me.  Big boost here.  Going to jump into some local 5Ks over the next few weeks including this weekend.  Shooting for my first race as a Masters runner at the "Personal Best 5 Miler" in Indy on August 8th.

Ran a pretty tough 8 miles w/ Jeff and Josh around Hawthorn, down Heritage Trail through cemetery, Deming Park and back via Woodridge, somewhat quick 54:55.  Really hot out and a little spent from yesterday's workout along with just 4 hours of sleep.

Did not run.  Slept 6 hours and worked 25 hours in the last two days.

Ran a pretty tough 5K race today in Newport Indiana.  First mile had about 600m through a freshly cut hay field, then up a tough half mile climb up hill.  Definitely don't have any speed right now.  Very hot 90 and humid at 5:00 pm

Ran an easy 8 miles this morning w/ Tom Dever, Tim Monaghan, Brandon Query and Ethan (Paige?) in 1:01:13.  Had 32:30 half way.  The last mile, we did 200m pickups w/ 200m jogs.  Back of left knee tight earlier this morning.  Still not bothering me when I run, but something is aggravating the popliteus muscle.  Yesterday's mile down hill in that race probably contributed.  Gotta figure out how to nurse the popliteus...

Ran/jogged/walked an easy 2 miles with the Otter Creek 6th grade boys this afternoon.  Much cooler than the previous couple of days.

Got up and ran cut-down mile repeats on the track with Tom, Tim, Tim, Vaughn and Josh at 5:30 this morning.  Each repeat intended to be half marathon pace, shave off seconds after each one with a one minute recovery.  Ran 1.5 mile warmup, then ran repeats on WW MS track in 6:11,5:55,5:56 (oops), 5:50,5:48.  First time I've ever done that workout.  Ran 4 mile cooldown afterward.  Temp nice and cool 71.

This evening ran 5x600m w/ Austin's CC team to pace the 6:00 pace group (2:07,2:11,2:12,2:12,2:06) w/ 1/4 mile warmup on the track.  

Ran a pretty good 10 miles with Jeff and Josh and Scott Keeny in 1:10:19 from ISU out to St. Mary's and back.  Temp nice and cool 64 and cloudy, a little breezy.  Legs are sore from yesterday.

Just ran about 1.5 miles easy at Austin's practice this morning.  Legs are really beat up today.

Did not run.  Body just really beat up from the past few days and lack of sleep.

This morning, ran the Fast Track Mile for the first time in 10 years.  First time in 10 years that I didn't have to work!  Ran the mile in 5:19.  Goal was to go 5:30.  Took a 4 mile warmup to get to feeling good.  Light rain and humid all during warmup and race.  Ran 2 mile cooldown.  Really want to go 8-10 miles tomorrow, but the back of my left knee is really bothering me now.  It is really exactly the same warning signs that I had when I had popliteal tendinitis in my right knee 9 years ago, which ultimately led to removal of a ganglion cyst.  Took me 13 months before I could run a step.  Hopefully this is just something I can nurse...  Going to start putting the Octane back into the routine.

Ran an easy 3.25 miles w/ Jeff & Jacki and Josh.  Jeff and Josh went 12.  Back of my knee really hurt a lot during the day, didn't hurt during the run.

Ran an easy 4 miles on the trails at Hawthorn Park with Jacki.  Total time 30:57.  Back of knee was tender most of the day.  Got it the popliteus stretched and loosened up enough to run.

Today ran a semiquick 4.25 miles w/ Jacki from Meadows through Deming Park and back and added on.  Went quicker than we were wanting, 29:58, but reduced mileage has my legs feeling pretty light.  7:15 first mile, 6:44 last mile w/ 7:00 pace in the middle.  Warm and humid 84 and sunny.  Did 15 minutes on the Octane during lunch.  Popliteus and other tendons in back of knee are mostly sore in the morning and irritable later in the afternoon. 

Ran a pretty good 4.5 miles w/ Jacki out on the trails at Hawthorn Park and through Rose-Hulman.  Knee is on the mend.  Taking care of it.  Time 38:50.  Felt pretty good.

Ran a pretty tough 4 miles w/ Jacki this afternoon.  Kinda warm and humid, but the legs were dead.  Back of knee didn't bother me at all during run, and just a little tender at times throughout the day.  Then went to Austin's CC practice and ran 3+ miles w/ one of the 6th grade groups for 30 minutes at Hawthorn Park.

This afternoon ran a really tough 6.5 miles from home around Collet Park and back in 44:38.  Had 22:45 half way.  Really struggled.  Warm 84 and humid at 2:00.  No problems with knee.

Ran 4 miles w/ Jeff and Jacki from Meadows through Deming Park and back, and then a small loop through neighborhood across from Meadows.  Ran pretty quick, temp warm 77 and humid.  Still struggling.  Ran at 3:00, so a little warm out.  No problems w/ knee.  It was a little tight in the back when I got up this morning.

Got up and ran a pretty good 6 miles with Jacki this morning around Hawthorn Park and Rose-Hulman.  The best I've felt in almost two weeks.  Cooler this morning around 9:00.  Later this evening, at 10:00, ran a semiquick 3.25 miles up through Howard Subdivision and back in 21:48 with first mile in 7:13, last mile in 6:06.  Temp cooler, 76 and humid.  No problems with back of left knee.

Ran 4 miles w/ Jacki after work from Collet Park to The Landing (Old Elks) and back just under 30 minutes.  Temp was kinda warm today, 87, but not to humid.  Then took Austin to CC practice and ran 3.25 miles w/ the "B" group, 26:40.  Were supposed to go 3, but I led a few of them a little out of the way.  Oops.  Back of knee just a little tender later in the evening.

Tonight ran 6.5 miles in 47:49 out at Hawthorn Park, through Rose-Hulman and back.  Legs actually felt pretty good because today we went to Turkey Run w/ Austin's CC team and ran/hiked 3 out-and-backs for a total of 98 minutes.  Then went swimming afterward.  Did an inward dive off the diving board for the first time in about 12 years.  Scary.  Got a little sun.  Knee felt fine today.  We'll see how it feels tomorrow.  Got very little sleep.  Got called twice in the middle of the night for work, then again at 4:45 and have been up ever since.  Worked 4.5 hours on my day off...

Today ran about 2.5 miles with Austin's CC team as they did repeats of a hilly 400m loop at Deming Park.  Then a little later, ran a semiquick 4.25 miles w/ Jacki in 30:05.  Actually felt pretty good today.  Sore from yesterday.  Warm and humid 79.  Supposed to cool off this weekend.  Back of left knee a little tender this morning and during the day at work.  Didn't bother me at all on the run or this evening.

Ran 2 miles really easy w/ Austin's CC team, then ran a semiquick 6 miles w/ Jacki in 41:00 w/ the last mile in 6:16.  Started out slow and picked up a little once we turned around.  Cooler than it has been but still humid, 78.  Back of knee was a little tender today at work.

Ran an easy 5 miles w/ Jeff and Jacki out at Hawthorn Park and through Rose-Hulman.  Picked up a little the last two miles to 6:15-6:30 pace.  Did about 6x50m strideouts afterward.  Temp cool 74 and all the humidity has been sucked out of the air.  Going to make for nice racing conditions tomorrow morning.

Got up and ran the Seelyville 5K race this morning in a really good time, 17:41.  Went out in 5:41,5:51,5:51.  Really happy about this race.  Temp was cool, 64.  Ran easy 3 mile warmup, then easy 4.5 mile cooldown w/ the first 2.5 at 7:00 pace.  Someone was baking Garlic Toast early in the morning!  The smell was really strong at about the half mile mark in the race.  Later in the afternoon, ran a pretty good 5.5 miles w/ Jacki from Meadows through Deming Park and Woodridge and back 38:39.  Temp still cool, but more humid, 67.  Legs still felt good.

Ran a pretty good 7 miles w/ Jacki on trails at Hawthorn, through Rose-Hulman to Robinwood and back in 51:00.  Temp cool but humid, 74.  Legs are sore but not dead.  We'll see how they feel tomorrow!!

After work, ran a semiquick 5.5 miles w/ Jacki from Collett Park down around ISU and back in 39:05.  Temp still cool, but warmer, 78.  Legs a little tired.  Then went to Austin's CC practice and ran roughly 2.5 miles pretty slow.   Going to try to do some 400s tomorrow.

This morning ran an easy 2 miles w/ Austin's CC team.  They ran roughly 400m repeats.  About 8:00 pace for the group I ran with.  Then tonight met up w/ Mark and Mike at WW Middle School for 800m repeats.  Did 2 mile warmup, the 4x800m w/ 200m walk rest in the fastest times I've done in years (2:40,2:42,2:44,2:41).  Far-fetched goal was to hit 2:45 on these.  Realistically, I was thinking 2:48.  Then ran a pretty good 5.5 miles w/ Jacki after in 38:14 w/ the last two miles at 6:50 pace.  A little warm and humid today but tolerable.

This afternoon, ran about half mile warmup with Austin's CC team at Hawthorn.  Then ran 4x1000m with one of their groups, pretty easy.  Then after practice ran 6 miles w/ Jacki on the trails at Hawthorn and around Rose-Hulman.  A little quick in some spots around 6:40 pace, but 7:20 the rest of the way.  Had just a little bit of tightness behind knee earlier in the day at work.  Temp cool, 74, but still humid.

Ran an easy 2.5 miles w/ Austin's CC team, and then ran 5.5 with Jacki out at Hawthorn Park.  Legs are just a little tired.  Definitely not going to be "fresh" for tomorrow's race, but gotta train through these 5Ks right now.  

Tonight Ran the Midnight River Run 5K in really good time 17:44 for 16th overall.  Sean Mullins out-kicked me the last 200m to get first in our age group.  Splits 5:27,5:53,5:58.  Kind of a tough course.  Ran pretty good considering work was really stressful today with lack of sleep and actually went into the race with sore legs.  "Workout".  Did 2 miles around 8:00 to loosen up.  Then did 2.5 for the race warmup and 3 for the cooldown w/ Jeff & Jacki and Josh.

Ran an easy 13 miles w/ Jeff & Jacki and Josh on the trails at Hawthorn, then down Heritage Trail around cemetery and back, then through Rose-Hulman and added the Blair Witch Loop to it.  Blair Witch is overgrown with nettle!  That really hurt on the sweaty legs! Time 1:34:16.  Temp humid, 74-77.

Ran an easy 8.5 miles on the trails at Mirror Lake in The Dells, Wisconsin.  Really really nice place to run.  Not too sore from yesterday, but a little stiff at first from the long drive.  Watch died about 7.5 miles in, so no time, but 7:20 pace the whole way with the last 2 around 6:40 pace.