tag:blogger.com,1999:blog-39246117696351467542024-03-08T11:53:05.738-06:00Life on the RoadsThe Trials and Tribulations, Failures and Successes of a runnerLancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.comBlogger118125tag:blogger.com,1999:blog-3924611769635146754.post-6399413031485246472010-05-04T13:21:00.002-05:002010-05-04T14:15:04.541-05:00Lake Run 12K Race ReportFor my first race of the year, I decided to drive to Lake Bloomington and run the Lake Run 12K (7.47 miles). I've ran one other race (Dog Days 5K) that is a Lake Run Club owned race. They put on an excellent event and that was one of the reasons I chose this race plus how often do you get to run a 12K.<br /><br />The morning started with me hitting the road at 6:00 AM. I figured it would take me 1 hour 20 minutes to get there and packet pick-up was only open from 7:00 to 8:00. Parking is available in the area but they advised to arrive early or you may have a long walk to the start/finish. I picked up my packet and headed back to the car for some relaxing. The race shirt was a short sleeve t-shirt... nothing fancy but a cool design.<br /><br />After a short warm-up and some stretching, I ran into some other SRRC members (David, Nyle, Karen, Steve). Because this is a points race, the race had plenty of SRRC support. After the National Anthem (which was sung by the ladies winner), a LOUD cannon shot off and we were on our way. This event was chip timed but only when you crossed the finish. The start time was based on when the cannon exploded.<br /><br />I was weaving in and out of people through the half mile. I wanted to stay with Steve Wagner. He told me he was wanting to run somewhere around 52/53 minutes. He was off with Nyle and Karen Rodgers and it took me everything to keep him in my sights. I was feeling good and hit mile 1 in 6:52. I backed off a bit and found a group of about 5 (including Steve) that I started running with. It was windy so I tried to let them do all the work while I sat in the back. I ended up running with most of the group for the next several miles. Steve eventually dropped off but I never knew how far. I kept my focus forward but I knew he had to be lurking somewhere behind me.<br /><br />The scenery was awesome. You run around Lake Bloomington in its entirety. Other than the first mile (which is downhill), there isn't much flatness to the course. Nothing like the Lincoln Memorial or Abe's Amble but you notice all the rollers. And the last mile is a gradual uphill but we had the wind at our back. We stayed 4 or 5 strong from mile 2 through about 5. Mile 5 is where I got dropped. My breathing was all out of whack so I needed to slow down a bit and concentrate on my breathing. I was running solo but I kept my focus on a guy in front of me. My goal was to catch him by mile 7. With my breathing finally under control, I hit the point where the 4.37 mile race & the 12K meet. This motivated me since I was no longer running solo. I encouraged all the runners/walkers I encountered along the way and they did the same. I hit mile 7 and had caught the guy I wanted to catch. I picked up my pace for a strong finish and never looked back. As I rounded the last turn and saw the finish line, I gave it all I had left. Just prior to the finish line, I backed off a bit and Steve came flying by me. Damn!!! If only I would have run to the line! I can't complain about this race. I ended up 35th OA and 4th AG with a time of 53:49 (7:13 pace). Third place in my age group ran 7:07 miles and I knew that's where I needed to be but I couldn't hang today. Here are what my splits looked like:<br /><br />6:52, 6:59, 7:00, 7:15, 7:21, 7:19, 7:20, & 3:30.<br /><br />I hung around post race for the Avanti subs, granola bars, bananas, soda, and FREE beer. Gotta love a race that gives out free beer. After the awards, I headed back to SPI satisfied with what I had accomplished. It feels great to be back racing again after an injury plagued 2009. I would definately recommend this race or any race put on by the Lake Run Club.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com1tag:blogger.com,1999:blog-3924611769635146754.post-51226029727510177522010-03-03T10:05:00.002-06:002010-03-03T10:23:49.215-06:00Build Up Going SmoothFor the past several weeks, I have been trying to get into top form prior to hitting a new season of running. I've slowly built up my weekly tempo run to 6 miles running at 7:30 pace. My 10K pace 2 years ago was right at 7:00. My speed work is going well too. I'm trying to mix it up so I don't get bored doing the same workout over and over. Currently, I am doing my speed work at about 6:30 pace. It is feeling really good which means I'm not totally pushing it. When I finish these workouts, I feel like I could do either .5 more miles or 1 more interval.<br /><br />My runs on the week-ends are going well. I'm running anywhere from 20-25 miles with one day being 12-16. All I'm trying to do with these runs are run as slow as I can stand and try to build up some endurance. It's easy to do that on a treadmill and as I found out this past week-end, it's not so easy do on the streets. I ended my 14 miler with an 8:50 average pace but I felt like I was running 9:15 pace. Guess that's a good sign.<br /><br />I also run a little recovery run of 3-4 miles between my tempo and speed work days. With all that said, my weekly mileage is about right where I want it to be. I'm averaging anywhere from 32-40 miles per week.<br /><br />I don't have any races coming up. Unfortunately, I won't be able to run the Lincoln Memorial since I'll be in Palm Springs and the Half in Champaign is out. I do plan on going to Bloomington to run the Lake Run in early May and will follow that up with the Passavat 10K in Jacksonville later in May.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-3951433956040679222010-01-25T14:26:00.002-06:002010-01-25T14:41:59.258-06:00My New Best FriendSo, for the past several weeks, me and my treadmill have really gotten to be best friends. I think I've been outside twice. One time was a 12 mile run and the other was for the Octopus, an intense hill workout.<br /><br />So far, I am sitting at 111.5 mile for the month of January and I still have 1 week left to go. I can feel my endurance getting better. Other than my speed work, my runs are REALLY slow. I'm running long at about a 9:15 pace.<br /><br />Tuesday night tempos are working out well. Last week, I ran 4 miles at my tempo pace (7:30) and I've built up to 8 x 400 @ 9.0 mph (6:40 pace). 1 more week of these and I should be ready to build up.<br /><br />I feel like I am back after being injured and I am looking forward to getting fast again. My plan is to run in more road races this year and get back to under 20:00 for the 5k. I am planning on running the Lincoln Memorial Half and/or Champaign Half. Whichever one I try to take serious, I want to run under 1:40.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-63690072343739900702009-12-30T10:14:00.002-06:002009-12-30T10:25:49.556-06:00So far... So goodThe past 4 and a half weeks have gone as planned. I in the process of building up my mileage... slowly. Week 1, 2, & 3 had long runs of 10, 12, & 14 miles with a 6-7 mile mid-week long run on Tuesdays, an easy 3-4 miles on Wednesdays, and some speed work on Thursdays. Sunday is typically the same distance as my mid-week long run.<br /><br />After a cutback week of a 10 mile long run, which was accomplished on the treadmill, I am ready for 3 weeks of increased long runs starting at 16 and increasing by 2 miles each week. The mid-week long run will also increase respectively.<br /><br />I'm not quite sure where I am heading for 2010 but one thing I am for sure of is that I will have a good running base established for whatever I decide to do. There is a trail run in late March that consists of a 14, 26.2, 37, and 50 mile runs that I am looking at. Depending on how the training goes between now and late February, I may try to tackle the 37 miler.<br /><br />With the new year comes stairs. I'll replace my speedwork with the stairs in hopes that it will help strengthen my running.<br /><br />Hopefully everyone has a safe New Year's and I'll see you on the roads in 2010.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com1tag:blogger.com,1999:blog-3924611769635146754.post-55990210831184309112009-12-08T10:16:00.002-06:002009-12-08T10:23:23.689-06:00Keeping UpI have a hard time keeping up with this blog. I'd like to get in here and try to update it more frequently than I have. Maybe that will be my New Year's resolution.<br /><br />Training has been going awesome so far this winter. I'm running 5 days a week while taking Monday and Friday off for rest. I'd like to build my base back up after being on the shelf for quite a while. In order to do so, I'm following my first marathon training plan and going to stop after I run my 20 miler. So, the plan calls for a mid week long rung run on Tuesday, easy run on Wednesday, speed on Thursday, LSD on Saturday, and medium run on Sunday. I'm going to resort to running on the treadmill maybe 2-3 of those runs. My speed is going to consist of 200's, 400's, and 800's. My peak week will be approximately 50 miles.<br /><br />My goals for next year are runner longer races... 10K & 1/2 marathons with possibly a marathon somewhere along the way.<br /><br />I'm feeling better than ever now. Although I was bummed about losing my fitness, it was probably a blessing a disguise. I feel fresh and ready to tackle some training again.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-84282260646166266252009-11-11T15:24:00.003-06:002009-11-11T15:34:42.270-06:00Happy Veteran's DayHappy Veteran's Day to those past and present that have sacrificed so much in order to make our lives better in this world. I had the priviledge to serve in the Air Force. I even spent some time to Saudi Arabia during Desert Shield/Storm. What a crazy experience. I did my other duty today and donated blood. It's something easy I can do to help out plus you get drinks and treats when your done.<br /><br />Tonight is an easy recovery night. After dinner, I plan on spinning easy on the recumbent bike. My legs need a break after my tempo workout yesterday in order to get ready for my speed work out on Thursday. My tempo run consisted of 2 miles at 7:30 pace with .5 warm up and cool down followed by some stretching.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-89120873878262573482009-11-09T09:09:00.002-06:002009-11-09T09:32:45.021-06:00Catching UpI'm back to full blown training mode and it feel GREAT! I'm doing a little something everyday except for Fridays that are my scheduled rest days. I have a mix of tempo work, speed workout, and long runs mixed in with cross training on the bike.<br /><br />This is how last week looked starting with...<br /><br />Last Saturday & Sunday- Beautful day outside. I rode 20 miles after running 5 on Saturday. Took both days pretty easy. Trail was packed with runners and bikers.<br /><br />Monday- Easy spinning for 30 minutes on the recumbent bike followed by some weights. It was nice to work the legs out a bit after the week-end. I also put my name in the lottery for the NYC Marathon.<br /><br />Tuesday- 2 mile tempo run (7:30 pace) with warm-up and cool down. 3 miles total. I need to get my stamina/endurance back after the long layoff and these tempo runs will sure help. I was suffering at the end so I must be doing it right. 1 more week at 2 miles and then I increase to 2.5 miles.<br /><br />Wednesday- Recumbent bike again. 40 minutes I think. The nice thing about the bike is that it has different preprogrammed work-outs. I did the "Cross Train" at level 2. I think the resistance level tops out at 6. It's a pretty tough workout.<br /><br />Thursday- Speed workout of 5 X 400 running each 400 @ 1:40 with a 1:20 recovery jog. I planned to only do 4 but I felt good so I decided to do an extra. I totaled 30:00 for this workout if you count the warm up and cool down. I can feel my endurance and speed coming back slowly.<br /><br />Friday- Off<br /><br />Saturday- Long run day. After talking to the "Goofy" group, I decided to join them and the Frost Toes for a 7 mile run. This was going to be my longest run in quite some time. I forgot how enjoyable running can be when you skow down and enjoy it. I had a ball on todays run. Nothing crazy until we hit the Carillon hill. I felt myself wanting to go faster and faster. Nick was hanging with me and we slowed it down a bit. With about a mile to go, I couldn't hold back anymore. I was so used to pushing the last mile that I took off (You miss that Scott?). I finished the last mile @ 7:14 pace for a total of 7.25 miles. I screwed everyone up because I didn't remeber the running route so some ended up doing more that the 7. Sorry guys!<br /><br />Sunday- Headed out on the bike for a long ride. I wasn't sure how far I was going to go. I had originally said 25 but that turned into 32. It was beautiful day with a strong breeze. I saw tons of people using the trail which is always good.<br /><br />Hopefully I can stay healthy and keep weeks like this going. I'll have to keep my fingers crossed.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-62801113972938352932009-11-03T09:38:00.002-06:002009-11-03T09:50:50.890-06:00Winter TrainingSo far, so good for my first week of winter training. I think I have some what of a schedule figured out. I want to log some good quality training but I want to also take it easy at the same time. The newest issue of Runner's World has some good articles on how to train over the winter.<br /><br />My main goal for next year is to stay healthy. One way is to properly train in the winter and get a good base established in order to start the spring on a good note. One of the articles stated that you only needed 3 runs in the winter but they needed to be quality. You needed a tempo run, speedwork, and a long run. I think I can manage that. The mileage should be half of what your normal schedule should be. On the non-running days, I am going to lift and ride the bike to give my legs a good base. I'll do an easy ride one day, some tempo/hill work on one day, and a longer ride (if I can stand the boredom) on one day. That should get me in pretty good shape for next year.<br /><br />My goal/A race next year is REDMAN Half IM in Ok. City in late September. So, throughout the year I will be trying to run some 5K, 10K, and half marathon races to prepare my legs. Hopefully, I will be able to get some longer rides in with a group that is training for a IM late in the year too.<br /><br />This past week-end, I managed a 5 mile run on Saturday and a 20 mile ride on Sunday. I'd like my long run to build to 10 miles and my bike to build to about 30 miles.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-62473161198945804962009-10-21T15:26:00.002-05:002009-10-21T15:32:42.224-05:00Running again...And loving every minute of it! The past 2 weeks I have been alternating running and riding the recumbent bike every other day. Last night, I even attempted some speed work although it is nowhere near where I was a few months back. I have to remember "baby steps".<br /><br />My plan is to establish a good base over the winter by following Hal Higdon's Novice Marathon Plan. I also want to spend a couple days establishing my riding legs over the winter. But first I need a trainer. That's tops on my Christmas list. So in the mean time, the recumbent bike will have to work.<br /><br />I am running only 3-4 miles at a time. I have absolutely no stamina but I know it will return quickly.<br /><br />My first major running injury has knocked me down, but not out. I'm bbbaaaacccckkkkk!Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com1tag:blogger.com,1999:blog-3924611769635146754.post-54684770653734856932009-08-19T15:23:00.002-05:002009-08-19T15:30:46.466-05:00Great 1st RideIt's been about 3 weeks since I have been out on the bike. I've been fighting something going on with my knee. I know I need to go to the doctor but...<br /><br />I have had zero energy lately. I'm sure this is what they call "burn-out". I did muster up enough energy to go for a ride on Tuesday night. About a mile into the ride, I forgot how good it felt to be out on a ride. I left Chatham and hoped to be back home by dark. I need to start carrying a lite in case I do get stuck out at dusk.<br /><br />After hitting Curran and taking Rt. 54 to New Berlin, I turned around and headed home. It WAS getting dark and I had about 7 miles to go. I had no intention of riding fast but the darkness fell faster than I thought.<br /><br />I ended with 30 miles and averaged about 18.5 mph. Not bad for not riding in 3 weeks. And my knee feels ok. I'm going to attempt 2 miles tonight on the mill.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-6310332148728437852009-08-11T10:35:00.001-05:002009-08-11T10:38:21.579-05:00On the ShelfWell... My training for my 2nd marathon lasted a whole week. I ran 7 miles on Sunday and on Monday, I could barely walk. My knee that I have been having trouble with all summer has finally doomed me. I tried taking a week off at time but I better take at least 2 weeks off.<br /><br />I'm bummed because I was getting into the running 4-5 days a week again. I guess that means I'll need to ride 4-5 days a week now. Boy... I'm in trouble.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-46673190363482831922009-08-07T14:46:00.001-05:002009-08-07T14:46:25.099-05:00TestTesting to twitterfeedLancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-81465578129783284952009-08-07T09:24:00.002-05:002009-08-07T10:38:59.334-05:005.25 in the GlenThis is my 3rd day running this week. I still have 1 long run day left. That is the most days in a week I have ran since early summer. My legs are paying for it. I'm also trying to include some hills so that's a double whammy.<br /><br />I set out for a 5 mile run. I need to get some hills in on my run since the marathon is somewhat hilly. There aren't too many places to choose from in Chatham so I headed over to Piper Glen. Piper Glen has some rolling terrain when you get to the backside. It WAS noticeable to my legs though. After 3.25 miles of rollers, I headed back home and on some flat terrain. I've been fighting ITB issues and it is still a little discomforting but I was able to complete the 5.25 miles pretty much pain free. I'm going for 8-10 sometime this week-end so that will be the early teller.<br /><br />My training officially started this past Monday but if the knee/ITB holds up after this week-end, the real training is set to begin.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-38692512198904683092009-08-06T10:10:00.002-05:002009-08-06T10:23:25.638-05:00Marathoning in MemphisI guess it only makes since if I started the year out with a marathon, that I end the year with a marathon. This week starts the training for the St. Jude Marathon taking plave in Memphis, TN on December 5, 2009. That will leave me the rest of the year to take it easy and recover befor I start my bike training at the beginning of the year.<br /><br />Since we had good luck with our marathon training at the beginning of the year, we have decided to stick with what worked. Like the saying goes "If it ain't broke, don't fix it". Week one is the hardest. I'm trying to get back in the routine of running 4 or 5 days religiously. I've been injured somewhat most of the summer with a nagging pain in my ITB. Since I have only been running the past week, the pain is starting to subside. Maybe too much biking???<br /><br />I'm flying solo this week because Scott is out on vacation. Next week we should start seeing each other a couple days a week. My plan is to run 4-5 days a week. Monday will be rest/weights. Weights early in the program and rest later in the program. Tuesday's will be weekly long run. Wednesday will either be recovery run or cross-train (Perfect time for swimming). Thursday will be hills/interval training. Memphis is supposed to be somewhat of a hilly marathon so we better include some hills. Instead of 800's this training cycle, I may try mile repeats with 800 recovery. Friday is an off day... ALWAYS!. Saturday is long and Sunday will be the same distance as my mid-week long run.<br /><br />The only thing that will definately change will be the pace of the runs. I'm going to train for a 3:35-3:40 2nd marathon but will be happy with a 3:45. That's a 10 minute improvement I can live with.<br /><br />Please feel free to join us on any of our runs. If you're interested in joining us in Memphis, you can train with us too.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-81662058485049358492009-07-08T12:27:00.002-05:002009-07-08T13:16:47.670-05:00A Tri-ing experienceOn Sunday, July 5th, I participated in my first ever triathlon and 2nd ever multi sport event. I felt pretty confident going into the event because my training has been going so well. I knew the bike and run wouldn't be a problem and I thought that as long as I focused on what i did in the pool, the swim wouldn't be so bad.<br /><br />I woke at about 4:30 AM and grabbed some toast, a banana, and a cup of coffee. The race didn't start until 8:00 AM but I wanted to make sure I arrived as early as possible to make sure I wasn't rushed and adding any more pressure. I had loaded the gear bag the night before so all that was left was to put the bike on the car and hit the road. When I went outside, it was already misting. Hey... I was going to get wet eventually. I arrived in Decatur about 6:20 with plenty of time to spare.<br /><br />I found the packet pick-up and proceeded to get all the "goodies". The race shirt is pretty awesome. We also received a water bottle coutesy of Spin City Cycles, and some kind of holder courtesy of ADM along with some other products from Hammer.<br /><br />After unloading the car, I headed to the transition area where it was set up by color. I was green and right behind the blue (elite/pros which meant we would enter the water 2nd. I set up my transition area, chit-chatted with Jason and was getting the bike in the correct gear for the first hill just after exiting the transition. No warm-up due to pre-race meeting.<br /><br />The swim waves went off in 3:00 minute increments with the elite/pros going off first. I was getting more and more nervous as the time went down. 5....4....3....2....1, we were off. The water was a bit chilly at 74. I hit the water and immediately froze up. Between the cold water, waves, nerves, etc. I gasped for every breathe that I could get a hold of. I struggled for the whole .7 mile swim just hanging on for dear life. I was breast stroking, side stroking, back stoking, HLSS. I was doing anything and everything to just make it through the swim. One bouy at a time. I felt like I had never swam a day in my life and I think I am a descent swimmer. All I have to say is Practice, Practice, Practice open water swimming. I did manage maybe 5 descent freestyle strokes the whole swim. I exited the water in 33:06.8 and in 207th place. OUCH!!! At this point, it was all about finishing the last 2 events strong and having fun.<br /><br />I've learned that you don't necessarily need to be a good swimmer if you are a good biker and runner. Running is my strength and I should do descent on the bike even though I only have a road bike. The other place to make up time is the transition area (T1 & T2).<br /><br />As I approached T1, I went over what I needed to do. Take your swim cap and googles off, put your sunglasses on, helmet, and shoes (no socks). Grab bike and go. I was out in 1:05.8. I had the 69th best T1 and my position after T1 was now 192. Picked up 15 spots.<br /><br />Exiting the transition on the bike went smoothe. There was a BIG hill once you hopped on the bike so you needed to make sure you were in the right gear. I was and made it up pretty easy. Jason passed me somewhere in the first couple miles of the bike and that would be the last I would see of him. The bike was 19 miles on rolling terrain. The first 4-5 miles were pretty hilly. We had a head/cross wind on the way out so I knew I couldn't push it too hard. It seemed like I was passing people left and right. We hit the turn around and it was time to get down to business. I dropped a couple of gears and rode the wind home passing even more people. We hit the same hills as when we went out so it was a tough finish. I hopped off the bike at the dismount line. My bike time was 59:15.5, 100th best, and my position after the bike was 152. Another 40 spots picked up.<br /><br />T2 was pretty slow. The bike rack and shifted and I couldn't get my bike under the rack. I also didn't have any "good" laces so I had to tie my shoes and put on socks. (I need some Zoots). I also needed to grab a GU that was in my bag. So far, I need to work on my open water swim and T2. I'll get the hang of these darn things. I lost 3 positions while in T2 with the 199th slowest T2.<br /><br />I WAS ready for the run. I stopped at water stop #1, took my GU and drank. I was off. My legs felt pretty good but were a bit heavy. The run was 4.5 miles and I think they finally started feeling descent about .75 miles in or about the time Tracy D. went flying by me. I thought about staying with her but I didn't want to kill myself. I wanted to run my race, finish strong, and wanting more. The first 2 miles of the run was for the most part up hill which meant the 2nd half would be fast. As with the bike, when I finally hit the turn around I picked it up a bit. I felt myself getting stringer and stronger until we hit the final downhill before th finish. I spotted one guy that I thought I could pass. I hit the speed button and started an all-out sprint. The crowd was roaring as I got closer and closer to passing the guy but he must of felt the pressure and kicked it up a notch also. I finished right behind him. My run time was 34:09.8. 75th fastest run and I picked up 26 positions from T2.<br /><br />My first triathlon was a treat but when you swim like I did, it can only get better in the future and the rest of the race. I was pleased with the way I held things together and finished. I finished wanting more... but only after a practice a bit in the open water. I'm looking forward to the Sprint here in Springfield in a few weeks. That's only a 500 yard swim if I have the same experience in the water.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com1tag:blogger.com,1999:blog-3924611769635146754.post-35844503029367034402009-06-18T08:44:00.002-05:002009-06-18T08:56:04.842-05:00Icing on the CakeI've had a good 3 days of training that started on Monday. After the long bike miles on Sunday, I was in need of a little run to get the blood flowing. As I headed out the door, the rain started falling. Not hard so I decided to go for it. It felt incredible but a little humid. After 4.5 miles I was feeling a tad water logged. I had hoped for a slower run but it never happens. I averaged about a 7:30 pace.<br /><br />Tuesday included a little time in the pool. I really have no idea what I'm doing in the pool but I think I'm getting stronger. I'm only trying to work on my endurance as of now. I started with 400 of drills/swim. The main set was a 500, 400, 300, 200, & 100. I concluded with 200 of different strokes for a cooldown. Tuesday evening was spent learning the new chip timing system that the SRRC purchased in the off season. I planned on a little spinning later in the evening but the margaritas got the best of me. Oh well!<br /><br />The icing on the cake came at the Wednesday night track workout. It was hot and sticky and my times showed it. I compared my splits with my pace chart and I was basically running at 20:30-20:45 pace until my 400. The workout was a 1600, 1200, 800, 800, and 400 with a 200 recovery. I put the hammer down on the 400 running it in 82 seconds and grasping for air. The workout concluded with a 1 mile cooldown and some chatting about the Parade Run.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com1tag:blogger.com,1999:blog-3924611769635146754.post-84716618710646020952009-06-16T09:48:00.002-05:002009-06-16T10:10:01.933-05:00A Productive Week-endI think I am finally getting myself back to the endurance that I was at at the end of last season... Thanks KT!!!! The track workouts are definately paying off. Saturday was the Scholastic Challenge 5K. It wasn't all that hot but it was extremely humid. I arrived at about 6:45 and ran into Scott, my marathon partner. We ran a mile warmup and talked about a fall marathon. I'm also considering doing Longhorn Half ironman in Austin Texas and I picked his brain about doing both. If I can get 2 midweek longer runs in and a week-end long run in, I can probably do the fall marathon as long as i don't push too hard in the Half.<br /><br />The race started at promptly 7:30. This is typically a very fast race because of all the HS kids that come to run. The race benefits the local high schools so I think the coaches must have their kids run the event. I was looking for a sub 20:00 (high 19's). As usual, when the race started I took off like a bat out of hell. I was hoping to stay right behing Nyle but as I would find out later, I was about 10-15 seconds ahead of him at mile 1. I only hoped I could hang on. I tried keeping up with Dan/Eric but I couldn't get any closer. At mile 2, some kid (who was maybe 4') screamed past me like I was standing still. I stayed with him until just before the 3 mile (oh, no you don't kid) where I finally passed him for good. Coming into the home stretch, the streets are lined with people. That's when I realized Nyle was right on me. I was hoping to hold him off but he eventually passed me as I was passing that younger kid. Oh well... maybe next time. One thing that's nice about not being the fastest is that there is always someone fast that you can set your sights on as a goal. Maybe next time Nyle :)<br /><br />I finished strong with a time of 19:50 and some change for a new PR and finished 3rd in my age group. I had to leave right after the race so I had no idea about the 3rd place until I looked at the results.<br /><br />I woke on Sunday feeling pretty good. I headed out the door at around 7:15 for a long ride. I was ready to tackle another 50 miler. My route had me leaving my house, riding through Spfld., Salisbury, Athens, and then home. I want to take those hills a little at a time. It was a great solo ride. No pressure to ride fast so I wouldn't slow down the experienced riders. I arrived home at about 10:30 with 55 miles and feeling great! The hills were tough but hey... no pain, no gain. My next ride will be from Springfield and will include the hills in Petersburg. Hopefully I do better this time than the last.<br /><br />Scott Harry is competing in a Half Iron man this week-end. Good luck Scott! You will do awesome!Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-74590196612488353732009-06-04T13:49:00.002-05:002009-06-04T14:13:21.598-05:00What's with all the ZerosI wish this could be a story about me winning $100,000,000 in the lottery (that's a lot of zeros) but unfortunately it is not. When I took a look at my training over the past few days, I thought "what's with all the zeros".<br /><br />My "zero" fascination for the week started on Monday. I headed out at 3:<strong>00</strong> for a bike ride. I'd planned on only riding an hour but 1:45 later I pulled up to the front door. The ride consisted of a look from home to Interurban/Wabash trail, Koke Mill, Washington, Bradfordton, Old Jack, Koke Mill to the trail and home. The wind was pretty strong at times but I had a cross wind most od the ride. I totaled 3<strong>0</strong> miles for the day.<br /><br />Tuesday was swim day. I headed to the Y right after work. I hit the pool at 5:3<strong>0</strong> and started with a 4<strong>00</strong> of drills/swim as a warm up. The main set was 1<strong>000</strong> trying to work on my endurance. I finished the workout wit 3 x 1<strong>oo</strong>. I felt drained after the swim so I guess something is working.<br /><br />Wednesday... All I can say about Wednesday was that I hope we never do 12<strong>00</strong>'s again. Wednesday was speed night at the track. This was first ladder of this type but from what I gathered, everyone hated this. Or should I say hated the 12<strong>00</strong>.<strong> </strong>This was a tough work out but managable if you pace yourself right. I didn't pace myself right and was fast from the get go. KT had a ladder all set for us. The work out was as follows: 12<strong>00</strong>, 8<strong>00</strong>, 4<strong>00</strong>, 4<strong>00</strong>, 8<strong>00</strong>, 12<strong>oo </strong>with a 2:00 recovery (supposed) between each. After the first 12<strong>00</strong>, I was already dreading the last. I hurt for most of this work out. KT... this is payback from accounting class huh???<br /><br />Today at lunch, I hit the Y for another swim. I was trying to focus on more strength for this work out. I started with a 3<strong>00</strong> warm up, swam 8 x 1<strong>00</strong>, and cooled down with 4 x 5<strong>0</strong>. I am tired now. Hopefully I can get rejuvenated for an evening ride. I think I'm going to stick with a 2<strong>0</strong> miler focusing on some intervals.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com1tag:blogger.com,1999:blog-3924611769635146754.post-33249456616280206802009-06-02T11:25:00.002-05:002009-06-02T11:48:56.923-05:00Capital City BiathlonOn Saturday, I participated in my first ever multi-sport event. I had no idea what to expect and I was extremely nervous. I glanced over last year's results to try to come up with some kind of goal. I set my sights on a time of 1:10.<br /><br />I had no idea where I should line up for the run so I stuck with Dan B. because he is faster than I and that might motivate me a bit. The 1st group went off and we had 3 minutes before our group went. As the time counted down, I doubted myself more and more. Had I ridded enough? Had I ran my sppedwork on Wed. too hard? Should I have taken 2 days off instead of 1??? Before I knew it, we were off and all those thoughts were out the door. I stuck to Dan or at least kept him in my sights. He was strong from the get go! Because this was a multi-sport event, I held back a touch on the run to save some for the bike because I knew my bike was WEAK and the results will show that. I picked up the pace on the last mile and finished the run in 20:12.45.<br /><br />Now for the transition. I had laid everything out like I have been taught so it went pretty smooth. Helmet on... Shoes off... Shoes on... grab bike and go. Transition time- 47.70 seconds. My goal was 1 minutes.<br /><br />After hopping on the bike, I tried to gently get into the ride but I took off like a rabbit. I paid for it for the first few miles but eventually got into a nice rythmn. I realized about mile 5 that I still had my race number on. DARN!!! I forgot to take off my race belt in the transition. Oh well. I flipped it around and motored forward. I was passed by a dozen or so by the turn around and only by a couple after the turn around. I rounded the last turn and pedalled with everything I had. I crossed the finish line around 1:08:46.55. 2 minutes better than I wanted but wait... we started 3 minutes later so my time was 1:05:46.55. YES!!!<br /><br />I was extremely happy with this race and it gives me a clue of what I need to work on. Here is a break down of my run, transition, and bike by overall and age.<br /><br /><u>OVERALL</u><br />Run- 20:12.45 15th<br />Transition- 47.70 50th<br />Bike- 44:46.40 41st<br /><br /><u>AGE</u><br />Run 3rd<br />Transition 3rd<br />Bike 7th<br /><br />I guess I need to spend more time on the bike but not bad for someone whose been riding for only a few months. I definately need to get out to the New City Time Trials to work on my speed.<br /><br />I'm hooked! These multi sport events are really awesome. I can't wait to add the swim portion.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com2tag:blogger.com,1999:blog-3924611769635146754.post-12924555374245915442009-05-28T14:51:00.002-05:002009-05-28T15:00:37.734-05:00Thursday afternoon swimAfter a great workout on Wednesday, I hit the pool at lunch for a swim. My triathlon is a little over a month away and I need to get a lot of endurance work in before then. I'm going to swim 2 days a week and both days will be spent swimming longer distance. Nancy says to always do a drill set as a warm-up so I proceeded with a 400 set of drills... 50 drill, 50 swim, 50 drill, 50 swim (you get the point).<br /><br />The main set was a ladder. I honestly have no idea what I'm doing in the pool as far as sets but a plan never hurts (in theory). The ladder was a 50, 100, 150, 200, 150, 100, 50 with a 10-15 second rest interval. I followed up that set with a nice and easy 3 x 100 making sure I counted my strokes (SR) and keep them between 18-20.<br /><br />I'm on my own now so I have to consciously remember everything Nancy taught me over the past 16 weeks so she doesn't get on my case when she sees me swimming.<br /><br />My next workout is gooing to be a straight 750 swim preceeded by a drill set. I need to work my way up to about a 1150 swim (.7 mile) for my triathlon.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-67141911198116754822009-05-28T14:41:00.002-05:002009-05-28T14:50:30.476-05:00800 x 400= Great workoutWednesday was speed day... again. I went to the blog and saw we would be doing 800's and 400's. Cool! I hated those mile repeats. After a warm-up, Katie explained some track etiquette. Runner's get the inside, walkers get the outside and pass on the outside. I figured I would forget one eventually and I did. I started walking to the inside. You big dummy!!!<br /><br />The plan was to run 4 x 800 and 4 x 400. OUCH!!!! I hopped in with Katie, Nyle, Rob, and a couple others and we were off. I counted off the 1/4 splits each time and we were consistently hitting 1:32/33 and finishing at around 3:06. The last 200 is always the toughest.<br /><br />After a breif rest, we... I mean they started the 400's. I looked up and the group had left without me. I guess that's what I get for not paying attention. I jumped in for the 2nd and knew I would need to run by myself. The 400's are kind of a blurr but the first 2 (for me) were run about 1:27. I sluffed on the 3rd, running in 1:30. Since I was flying solo on the 4th, I wanted to push the pace. I finished in 1:23.<br /><br />Following a mile cool down, I was off to the race director's meeting.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-66696585418832315912009-05-26T15:33:00.002-05:002009-05-26T15:48:54.561-05:00Another Brick in the WallMulti-sport training has been going pretty well. It's tough trying to learn to balance all 3 disciplines. I figured that with this training, my running was bound to suffer a bit. I wanted to see where I was at with my running so I signed up for a 5k on Saturday. It was more of a fundraiser event so it didn't attract the bigger names in town. I wasn't quite sure what to expect but the morning was hot and humid.<br /><br />I ended up finishing with a time of 20:51 which was 1 minute less than my PR. Disappointed? Kind of, but it is the first race in warm weather this year and the guys who finished 1 & 2 were also 1 minute off their PR so...<br /><br />I now have a starting point for the year and hopefully my times will keep going down.<br /><br />On Monday, I did my 2nd ever brick work-out. For those who don't know what a brivk is, it is when you go from say the bike to the run without any rest. After riding 21 miles, I slipped on my running shoes and ran 3 miles. My legs felt pretty good. I actually increased my pace by 30 seconds each mile. I'm on my way to my first triathlon.<br /><br />This week-end, I get a taste of the multi-sport thing with a biathlon that starts with a 3.1 mile run and finishes with a 15 mile bike. I'm really looking forward to it.<br /><br />Tonight is the last night of swim class so I'm on my own from here. I think I'll be able to manage.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-5704449581061308752009-05-22T08:48:00.002-05:002009-05-22T08:58:37.731-05:00Dog Days of SummerTonight was ride night. I'm thinking of running a 5K this week-end and I wanted to try to take it easy. Anyone who knows me, knows that I don't take it easy. Tonight was no different. The plan was to ride 20 miles or a little over 1 hour. I had intentions of riding the course that the Wheelfast ride takes but somewhere I missed a turn. I thought I had it under control but...<br /><br />I kept riding, hoping that I would eventually see a street I recognized and then... GREAT BIG dog comes flying out at me... right in front of the bike. When I say big, I mean 130 lb. rotweiller that looked like he might even be able to eat my bike. I locked up my brakes and almost lost it. I kicked the speed up a few notches and grabbed my water bottle (just in case). The dog eventually retreated and thank god, because I didn't have anything left and he was keeping up with me. Whew! Disaster averted.<br /><br />I did finally pass a street I recognized but knew that if I kept heading west, I would hit Route 4. After a few winding miles, I recognized a road that would indeed take me to Route 4. At this point, I only had a few miles to go so I got in the aerobars and quickened the pace. I looked down and was riding at 24 mph. That's fast for me. I hit the trail in Chatham and rode a cooldown home with a total of 25 miles and TIRED legs. Thanks Dog!!!Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-13395708125605287612009-05-21T08:40:00.003-05:002009-05-21T08:46:14.512-05:00Speed 101The saying goes... "If you want to run fast, you have to train fast". That's a hard concept to grasp when you show up for your first outside speed workout session after having done most of the miles over the winter at a slower pace while training for a marathon.<br /><br />I went into this workout, 2 x 1 mile & 2 x 400, thinking I could run the miles in 6:00. At least that is what McMillen was telling me. I ended up running both miles at 6:30 and finished with burning lungs. It is early in the season so I have something to look forward to I guess. The 400's were run for the most part uphill. 1 word... TOUGH!!!<br /><br />I finished with a mile cooldown contemplating whether or not I could/would attempt to try a half ironman triathlon in October. I'm going to get 2 shorter triathlons in before I make my decision.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0tag:blogger.com,1999:blog-3924611769635146754.post-78267661229690183002009-05-18T13:53:00.002-05:002009-05-18T14:03:12.578-05:00A Long Week-endActually, the week-end flew by but I did get a lot of miles in. My training has gone to running specific to trying to balance swimming, running, and biking. For the past week, I was only able to run and swim since we were out in California for vacation. I ran long one day and sorta long 2 other days. I swam everyday either doing drills, swimming, or just laying out in the 100 degree weather. La Quinta, California... I could get used to that lifestyle.<br /><br />We arrived back home on Wednesday evening and were greeted by storms on the drive up from St. Louis. Thursday was business as usual for both work and training. After a LONG day at work, I hit the treadmill for 8 x 400 @ 6:00 pace. It was a little difficult but manageable.<br /><br />Due to the weather, I decided to run on saturday instead of biking. I managed 11.75 miles and a sore left knee. It felt pretty good until I stopped at a light within a mile from home. Then I couldn't start again. I'll be researching this injury. I had this injury when I started running a couple years ago. Maybe it is due to all the treadmill running and now that I'm hitting the roads, it's acting up.<br /><br />Sunday was a much nicer day. After completing numerous honey-do's, I hopped on the bike. I planned on 35 but only managed 33.5. I'll take it. I rode from my house to Lake Sanchris and back. Most of the miles were on the same road. Kind of boring but at least I knew I would have the wind at my back on the way home. I finished in under 2 hours.<br /><br />I have a 5K in site for next week-end to see how my early season endurnace is and then I will be doing my first biathlon on May 30... 3 nile run followed by a 15 mile bike.Lancehttp://www.blogger.com/profile/03022109550068951608noreply@blogger.com0