I did a terrible job of posting last week. Things were crazy at work and I just didn't do it.
I ran 5 miles pretty hard Tuesday, then a simple speedworkout Wednesday that was a 2 mile warmup, 3x300-200-100 with 100 jog between... 400 job between each set and a mile cooldown after. It didn't feel nearly as easy as I hoped, but I guess that's good that I'm tapering for another week plus. I ran another moderate 5 miles Thursday and ended up taking Friday and Saturday off because I didn't have time Friday and was too wrapped up in Senior Day Saturday. All in all, probably a few miles shorter than where I should have been but trying to balance seeing everyone before they leave in a couple weeks and training like this has been really hard. Emotionally, I am really going to miss so many people graduating this year and I really just needed to be with a lot of those people last week. Hard work is already done and for the most part, I'm not going to get into any better shape than I am already. I wish I had another month of solid serious training under my legs, but we're going to attack the race next weekend and see what happens.
Sunday, I got a good eight miles in at 6:58 pace and I actually felt really good, considering the performance of the night before where I had a couple too many beers and not enough waters.
This week will be easy runs all week, 4-5 miles each day with a 6 miler on Wednesday. Probably 1-2 off days depending on feel, with an easy 3 miles Saturday before the race Sunday.
Game plan for this week: Be better about updating the running log.
Monday, April 30, 2012
Monday, April 23, 2012
Mon. April 23 - Off Day and Milestone Hit
Today is going to be an off day from running, even though I took many of them last week. I ran a decently hard 10 miler yesterday and at this point in the game, there is no point in hurting myself by overdoing it with 13 days left till race day.
Plan for the week looks like this: Core, abs, pushups today. Easy six miles tomorrow. Easy speed day Wednesday on the track. Easy six miles Thursday. Easy four miles Friday. Off Saturday. Easy 8 miles Sunday.
Milestone Hit
I reached $1,500 in my fundraising for the Mario Lemieux Foundation last night with a donation from Kim Maxwell, who was the captain of the track and field team at Army when I was there. Thanks Kim! With 13 days left till the race, I am the third-highest fundraiser of all runners running for the foundation, and that is very humbling.
Thanks to everyone that has donated and made this such a life changing experience. There is still time to donate, so feel free to share the link below! Thanks again!
http://www.active.com/donate/mariolemieuxfdn/jonholtz
Plan for the week looks like this: Core, abs, pushups today. Easy six miles tomorrow. Easy speed day Wednesday on the track. Easy six miles Thursday. Easy four miles Friday. Off Saturday. Easy 8 miles Sunday.
Milestone Hit
I reached $1,500 in my fundraising for the Mario Lemieux Foundation last night with a donation from Kim Maxwell, who was the captain of the track and field team at Army when I was there. Thanks Kim! With 13 days left till the race, I am the third-highest fundraiser of all runners running for the foundation, and that is very humbling.
Thanks to everyone that has donated and made this such a life changing experience. There is still time to donate, so feel free to share the link below! Thanks again!
http://www.active.com/donate/mariolemieuxfdn/jonholtz
Sunday, April 22, 2012
Sunday April 23 - Last Long Day
Weekly Mileage: 25 (3 days)
Workout
10 mile run
Breakdown
Some semi major issues in my legs kept me from running a few days this week, but I made sure to get my long run in today. I went out Cooper St and Stoughtoun and then down 108 to 5 miles and back. The way back was awful, uphill from miles 5-6 and then into the wind from 7-9.
I still ran pretty hard on the way back, closing in 6:45 or so. I finished in about 7:10 average pace, which as I mentioned included some good hills and a lot of head wind. It wasn't too bad. That is a bit slower than I want to run on race day, but we will see.
I didn't feel any major issues with my knees or feet, which kept me from running the last couple days. so that was a great sign.
Shoes
Kayano 18
Next Up
This week included the last hard speed workout and long run of my training. This week will feature an easy 3-2-1 workout as my speed day and an 8-9 mile easy run as my long run. Next week just easy runs all week until race day. Should be ready to go.
I HOPE IT DOESNT SNOW 8-12 INCHES TOMORROW LIKE ITS SUPPOSED TO!!!!
Workout
10 mile run
Breakdown
Some semi major issues in my legs kept me from running a few days this week, but I made sure to get my long run in today. I went out Cooper St and Stoughtoun and then down 108 to 5 miles and back. The way back was awful, uphill from miles 5-6 and then into the wind from 7-9.
I still ran pretty hard on the way back, closing in 6:45 or so. I finished in about 7:10 average pace, which as I mentioned included some good hills and a lot of head wind. It wasn't too bad. That is a bit slower than I want to run on race day, but we will see.
I didn't feel any major issues with my knees or feet, which kept me from running the last couple days. so that was a great sign.
Shoes
Kayano 18
Next Up
This week included the last hard speed workout and long run of my training. This week will feature an easy 3-2-1 workout as my speed day and an 8-9 mile easy run as my long run. Next week just easy runs all week until race day. Should be ready to go.
I HOPE IT DOESNT SNOW 8-12 INCHES TOMORROW LIKE ITS SUPPOSED TO!!!!
Thur. April 19 - Last Hard Speed Day
Weekly Mileage: 15 (2 days)
Workout
2 mile warmup
8x800 w/ 3 min. rest
1 mile cooldown
Breakdown
Feeling a little soreness in some spots on my legs and my feet, so I opted for a day off Wednesday and felt it was more important to get this workout in today than an easy day. I had to wait until dark to get it in because I wanted to do it on the track to stay off pavement and there was a lacrosse game in the stadium until about 8:15.
Long story short, it was hard. I wanted it to feel easy but still having not recovered as well from the 14 miler, it was not easy. I did the first one in 2:46 and felt like trash. I wanted them to all be in the 2:45 range, which made me nervous. It didn't help that it was totally dark in the stadium.
I focused and hit the next three in 2:44, 2:44, 2:42. I took a GU after the fourth one with some water and then tried to convince myself that I could do four more and not just two more. I got through the next one in 2:41 and then cranked out another in 2:41 as well.
I took an extra minute of rest before the last two and managed a 2:40 and a 2:36, closing the last lap in 75 seconds. It hurt, but I was strong and it showed me I have some pain threshold and some guts built up. 8x800 in that pace is hard and especially after such a limited time. I felt good when I finished.
Shoes
W/U and C/D in Kayano 18
Workout in Fastwitch 5
Next Up
We will see how some of the bumps and bruises feel tomorrow and go from there. Most important thing is a 10 miler this weekend.
Workout
2 mile warmup
8x800 w/ 3 min. rest
1 mile cooldown
Breakdown
Feeling a little soreness in some spots on my legs and my feet, so I opted for a day off Wednesday and felt it was more important to get this workout in today than an easy day. I had to wait until dark to get it in because I wanted to do it on the track to stay off pavement and there was a lacrosse game in the stadium until about 8:15.
Long story short, it was hard. I wanted it to feel easy but still having not recovered as well from the 14 miler, it was not easy. I did the first one in 2:46 and felt like trash. I wanted them to all be in the 2:45 range, which made me nervous. It didn't help that it was totally dark in the stadium.
I focused and hit the next three in 2:44, 2:44, 2:42. I took a GU after the fourth one with some water and then tried to convince myself that I could do four more and not just two more. I got through the next one in 2:41 and then cranked out another in 2:41 as well.
I took an extra minute of rest before the last two and managed a 2:40 and a 2:36, closing the last lap in 75 seconds. It hurt, but I was strong and it showed me I have some pain threshold and some guts built up. 8x800 in that pace is hard and especially after such a limited time. I felt good when I finished.
Shoes
W/U and C/D in Kayano 18
Workout in Fastwitch 5
Next Up
We will see how some of the bumps and bruises feel tomorrow and go from there. Most important thing is a 10 miler this weekend.
Thursday, April 19, 2012
Wed. Aprl 18 - Day Off
Ended up taking today off. It wasn't really planned, but my legs just didn't recover from the 14 miler Sunday like I was hoping, so after 8 miles yesterday I decided to go with my body and against my brain and take the day off.
Hopefully, things are feeling good tomorrow and the rest of the week will play out as follows:
Thursday: 8x800 at 5k pace
Friday: Easy 7-8 mile run
Saturday: Easy 5 mile run
Sunday: 10 mile run
10 miles seems like a pretty easy run now, considering all the 8-9 mile runs over the last couple weeks and the 12-14 mile long runs.
Next week the taper really takes form with nothing over 6-7 miles during the easy days, a simple shakeout 3-2-1 track workout and only an 8 mile long run. Then its smooth sailing race week with two off days and nothing more than six miles all week before the race Sunday.
Hopefully, things are feeling good tomorrow and the rest of the week will play out as follows:
Thursday: 8x800 at 5k pace
Friday: Easy 7-8 mile run
Saturday: Easy 5 mile run
Sunday: 10 mile run
10 miles seems like a pretty easy run now, considering all the 8-9 mile runs over the last couple weeks and the 12-14 mile long runs.
Next week the taper really takes form with nothing over 6-7 miles during the easy days, a simple shakeout 3-2-1 track workout and only an 8 mile long run. Then its smooth sailing race week with two off days and nothing more than six miles all week before the race Sunday.
Wednesday, April 18, 2012
WOW! Story by Becky.
Wow, I knew that Becky was doing a profile of me running in Bri's name for one of her classes, but I had no idea it was going to be that amazing. She took a bunch of photos, shot video of me and Bri and put it all together with a great story.
Please go over to her blog and check it out!
Becky's Blog
Thank you so much for doing this Becky. I am truly humbled.
Please go over to her blog and check it out!
Becky's Blog
Thank you so much for doing this Becky. I am truly humbled.
Tues. April 17 - Back at It
Weekly Mileage: 8 (1 day)
Workout
Easy 8 miles
4x100
Breakdown
Went out to Moraine and ran the first six miles with Becky at around 7:45 pace. Still definitely not feeling great after the 14 mile run on Sunday, but felt good to get out and shake out the legs a bit. Becky is a lot more fit than she thinks she is. I wouldnt have run much faster today if she wasn't there, but having someone to run with has been a blessing on some of these days. I finished my last two miles in around 7:00 pace on the cinder trail and closed with four strides.
Shoes
Asics Kayano 18
Bumps and Bruises
My body is feeling the toll of the last two weeks of really hard training, which is to be expected. I have easy runs all week this week with one hard workout, so that will be nice. Only a 10 mile run this weekend and then its full taper for two weeks until race day. I should be ready.
Other Junk
Snuck out tonight for a rare Tuesday night beer with Becky, who turned 22 at midnight. First time I have drank a beer on a Tuesday in a long time! But it was worth it to thank her for everything this semester. Happy Birthday Becky!
Workout
Easy 8 miles
4x100
Breakdown
Went out to Moraine and ran the first six miles with Becky at around 7:45 pace. Still definitely not feeling great after the 14 mile run on Sunday, but felt good to get out and shake out the legs a bit. Becky is a lot more fit than she thinks she is. I wouldnt have run much faster today if she wasn't there, but having someone to run with has been a blessing on some of these days. I finished my last two miles in around 7:00 pace on the cinder trail and closed with four strides.
Shoes
Asics Kayano 18
Bumps and Bruises
My body is feeling the toll of the last two weeks of really hard training, which is to be expected. I have easy runs all week this week with one hard workout, so that will be nice. Only a 10 mile run this weekend and then its full taper for two weeks until race day. I should be ready.
Other Junk
Snuck out tonight for a rare Tuesday night beer with Becky, who turned 22 at midnight. First time I have drank a beer on a Tuesday in a long time! But it was worth it to thank her for everything this semester. Happy Birthday Becky!
Monday, April 16, 2012
Final Push for Donations
Money Raised to Date: $1,335.00
With just under three weeks left until race day, I think there is still a great chance we can hit my lofty goal of raising at least $1,500 for the Mario Lemieux Foundation.
If anyone still doesn't know why I am running, or would like to make a tax deductible donation, visit the link below for more information.
http://www.active.com/donate/mariolemieuxfdn/jonholtz
With just under three weeks left until race day, I think there is still a great chance we can hit my lofty goal of raising at least $1,500 for the Mario Lemieux Foundation.
If anyone still doesn't know why I am running, or would like to make a tax deductible donation, visit the link below for more information.
http://www.active.com/donate/mariolemieuxfdn/jonholtz
 | ||||
| Me and Bri |
Sunday, April 15, 2012
Sunday April 16 - Catching up
Weekly Mileage: 44 (5 days)
Workout
14 mile run
Breakdown
This was my last really long run before the race, which is three weeks from today. It was about 80 degrees when I started running, so I knew the pace wouldn't match the effort. It it was around 60, I was hoping to go in the 7:05 range. I finished averaging 7:18 pace, which wasn't too bad. I didn't start until after 7 at night though, so the last three miles on the bike path were in total darkness. It was super scary, not something I will do again.
My feet are shot though. This is a new thing for me, as I never dealt with this when I ran before, but the balls of my feet are getting torn up every run over eight miles. They start burning and eventually become so painful I can't focus on anything else. I've tried three different pairs of shoes now and even more pairs of socks. I think I just need to have all the skin on my feet that is calloused taken off. Gross. On top of that, I got a big bruise on the arch of my left foot and I have no idea where it came from, but its so painful I can barely stand on it. I iced a few times tonight and I will have to monitor it closely, but a day off tomorrow is almost guaranteed now.
Shoes
Asics Gel Kayano 18 (these are new this week. super expensive, but way better than what I was wearing before)
Looking Ahead
I came through the half marathon mark tonight without pushing the pace in 1:36:11, which would have made me 232nd overall in the race last year. That's awesome considering my lofty goal at the beginning of this was to be top-250. On race day, I should be running at least 3-4 minutes faster than that if things all go to plan, which would be really impressive for just a few months of running.
Gu Time
Wanted to make sure I won't have any issues with eating during the race since I haven't done it in years, so I took Gu today. One about 20 minutes before I ran, and one at about the 10k mark. I went with the caffeinated ones because I was told they keep you sharper. I hate the taste and really dont like the consistency, but they go down smooth and don't give me any stomach issues so I think I am set there.
Catch Up
I have been super busy the last few days and have not posted, so I need to go back to Thursday.
Thursday's Workout
2 mile warmup
4 mile tempo run
2 mile cooldown
Breakdown
This workout went great. I finished the four miles in 24:48 for a 6:12 average, and I closed the last mile in 5:57. I felt fluid the whole time and I felt strong, even on the uphill parts of the bike path at Moraine.
Shoes
Warmup in Asics Kayano 18
Workout in Saucony Fastwitch 5
Cooldown in Kayano 18
Friday's Workout
Easy 5 mile run
No issues here just an easy run. It was real hot out, especially compared to other days this week, but it went fine.
Saturday
Well, I worked all day and didnt get done until almost 6, which made getting a run in hard. That, and the fact that old friends were in town that night that I really wanted to see. So, this turned into an unexpected day off. All in all, it's ok because I got the hard workout and the long run in.
That's all. Back at it this week. Come on foot please don't be really hurt!
Workout
14 mile run
Breakdown
This was my last really long run before the race, which is three weeks from today. It was about 80 degrees when I started running, so I knew the pace wouldn't match the effort. It it was around 60, I was hoping to go in the 7:05 range. I finished averaging 7:18 pace, which wasn't too bad. I didn't start until after 7 at night though, so the last three miles on the bike path were in total darkness. It was super scary, not something I will do again.
My feet are shot though. This is a new thing for me, as I never dealt with this when I ran before, but the balls of my feet are getting torn up every run over eight miles. They start burning and eventually become so painful I can't focus on anything else. I've tried three different pairs of shoes now and even more pairs of socks. I think I just need to have all the skin on my feet that is calloused taken off. Gross. On top of that, I got a big bruise on the arch of my left foot and I have no idea where it came from, but its so painful I can barely stand on it. I iced a few times tonight and I will have to monitor it closely, but a day off tomorrow is almost guaranteed now.
Shoes
Asics Gel Kayano 18 (these are new this week. super expensive, but way better than what I was wearing before)
Looking Ahead
I came through the half marathon mark tonight without pushing the pace in 1:36:11, which would have made me 232nd overall in the race last year. That's awesome considering my lofty goal at the beginning of this was to be top-250. On race day, I should be running at least 3-4 minutes faster than that if things all go to plan, which would be really impressive for just a few months of running.
Gu Time
Wanted to make sure I won't have any issues with eating during the race since I haven't done it in years, so I took Gu today. One about 20 minutes before I ran, and one at about the 10k mark. I went with the caffeinated ones because I was told they keep you sharper. I hate the taste and really dont like the consistency, but they go down smooth and don't give me any stomach issues so I think I am set there.
Catch Up
I have been super busy the last few days and have not posted, so I need to go back to Thursday.
Thursday's Workout
2 mile warmup
4 mile tempo run
2 mile cooldown
Breakdown
This workout went great. I finished the four miles in 24:48 for a 6:12 average, and I closed the last mile in 5:57. I felt fluid the whole time and I felt strong, even on the uphill parts of the bike path at Moraine.
Shoes
Warmup in Asics Kayano 18
Workout in Saucony Fastwitch 5
Cooldown in Kayano 18
Friday's Workout
Easy 5 mile run
No issues here just an easy run. It was real hot out, especially compared to other days this week, but it went fine.
Saturday
Well, I worked all day and didnt get done until almost 6, which made getting a run in hard. That, and the fact that old friends were in town that night that I really wanted to see. So, this turned into an unexpected day off. All in all, it's ok because I got the hard workout and the long run in.
That's all. Back at it this week. Come on foot please don't be really hurt!
Wednesday, April 11, 2012
April 10-11 - Cold again
Weekly Mileage: 17 (2 days)
Workout
9 mile run
4x100m
Breakdown
Went out to Moraine with Becky. It was really cold and kind of snowing at the start of the run, but stopped snowing and got kinda warm after four miles or so. I ran the first six miles with Becky in a really comfortable pace and then picked it up the last three miles by myself. It is awesome having someone to run with when the weather is that crappy and when you don't feel well. She has been super helpful on days like that.
Shoes
Nike Lunarfly 3 (can't keep logging miles in these)
Looking Ahead
I'm writing this a day late because my family is in town and we spent the day together Wednesday. I wasn't feeling great and didn't get time to get my run in today, which is ok because I can use this as my day off and just shift the rest of the week by one day. Tomorrow will be hard four mile tempo, nine miles Friday, five miles Saturday and 14 Sunday.
Great Times
Having mom and Tiff here has been great the last few days. Last night we went to Compadres for dinner and Becky, Tyler and Dann all came out as well. We had a great dinner and enjoyed some drinks. Nice for mom to be able to put a face with some of the people I am always hanging out with finally. Tonight, it's all about the Penguins and the opening night of the playoffs! Back on it tomorrow.
Workout
9 mile run
4x100m
Breakdown
Went out to Moraine with Becky. It was really cold and kind of snowing at the start of the run, but stopped snowing and got kinda warm after four miles or so. I ran the first six miles with Becky in a really comfortable pace and then picked it up the last three miles by myself. It is awesome having someone to run with when the weather is that crappy and when you don't feel well. She has been super helpful on days like that.
Shoes
Nike Lunarfly 3 (can't keep logging miles in these)
Looking Ahead
I'm writing this a day late because my family is in town and we spent the day together Wednesday. I wasn't feeling great and didn't get time to get my run in today, which is ok because I can use this as my day off and just shift the rest of the week by one day. Tomorrow will be hard four mile tempo, nine miles Friday, five miles Saturday and 14 Sunday.
Great Times
Having mom and Tiff here has been great the last few days. Last night we went to Compadres for dinner and Becky, Tyler and Dann all came out as well. We had a great dinner and enjoyed some drinks. Nice for mom to be able to put a face with some of the people I am always hanging out with finally. Tonight, it's all about the Penguins and the opening night of the playoffs! Back on it tomorrow.
Mon. April 9 - Another 8 down
Weekly Mileage: 8 (1 day)
Workout
8 mile run
4x100m
Breakdown
Felt great through five miles and then a little blah the last three. Not used to running that much the day after a long run, but it went well. Went out Cooper street extended to Stoughton.
Shoes
Nike Lunarfly 3
Looking Ahead
9 miles tomorrow will take me to 29 miles over three days, which will be the longest three day mileage stretch for me in well over six years. Feeling good though.
Workout
8 mile run
4x100m
Breakdown
Felt great through five miles and then a little blah the last three. Not used to running that much the day after a long run, but it went well. Went out Cooper street extended to Stoughton.
Shoes
Nike Lunarfly 3
Looking Ahead
9 miles tomorrow will take me to 29 miles over three days, which will be the longest three day mileage stretch for me in well over six years. Feeling good though.
Monday, April 9, 2012
Sunday, April 8 - Long Run Done
Weekly Mileage: 47
Workout
12 mile run
Breakdown
Switched the off day to Saturday and got the long run in today. 12 miles is the longest run I have done since 2006, when I was in much better shape and could knock out a 20 miler. I finished in just a shade under 1:28 which is about 7:20 average pace per mile. That's not real indicative of the effort though, because the last six miles were all between 6:40-7:05.
I felt alright. I was tired out of the gates and didn't feel real great through four or five miles, but my legs came to me and I finished strong.
I ran on the bike path out at Moraine, which is paved the entire way and features some rolling hills and a lot of twists and turns. Not an easy/flat run, but much less challenging that trying to get 12 miles in around town.
Shoes
Nike Lunarfly 3
Outlook
Based on how I felt I am hopeful that I will be running a pretty good half marathon four weeks from today. The biggest key on race day is going to be the first three miles. My entry time is fast enough that I should be in a front corral and shouldn't have to deal with too many people (25,000 on the start line) so the next challenge will be making sure not to go out too fast. If I can get out in 7:05-7:15 that would be ideal. I'm hoping to hover in the 7 range for about 7 miles and then finish as strong as possible. Even if I'm not feeling great on race day, I should be able to run 7:20 just like today which would put me under 1:35 for a finish time, which would have been inside the top-200 finishers last year. I'd take that.
Donations
We're up over $1,300 in donations for the Mario Lemieux Foundation, which blows me away. I am really hoping we can get over the $1,500 mark before race day. That would be incredible. If you would like to donate a few dollars, the online donation site is secure and receipts are provided: http://www.active.com/donate/mariolemieuxfdn/jonholtz
Coming Up
Mom and Tiff are visiting tonight for a few days this week, so it will be really nice to see them and have them in town. Going to try to go into the office in the mornings and get as much work done as possible so I can spend some time with them in the afternoons. Toughest running week of the year this week too... going over 50 miles for the first time since 2006. Feeling strong.
Workout
12 mile run
Breakdown
Switched the off day to Saturday and got the long run in today. 12 miles is the longest run I have done since 2006, when I was in much better shape and could knock out a 20 miler. I finished in just a shade under 1:28 which is about 7:20 average pace per mile. That's not real indicative of the effort though, because the last six miles were all between 6:40-7:05.
I felt alright. I was tired out of the gates and didn't feel real great through four or five miles, but my legs came to me and I finished strong.
I ran on the bike path out at Moraine, which is paved the entire way and features some rolling hills and a lot of twists and turns. Not an easy/flat run, but much less challenging that trying to get 12 miles in around town.
Shoes
Nike Lunarfly 3
Outlook
Based on how I felt I am hopeful that I will be running a pretty good half marathon four weeks from today. The biggest key on race day is going to be the first three miles. My entry time is fast enough that I should be in a front corral and shouldn't have to deal with too many people (25,000 on the start line) so the next challenge will be making sure not to go out too fast. If I can get out in 7:05-7:15 that would be ideal. I'm hoping to hover in the 7 range for about 7 miles and then finish as strong as possible. Even if I'm not feeling great on race day, I should be able to run 7:20 just like today which would put me under 1:35 for a finish time, which would have been inside the top-200 finishers last year. I'd take that.
Donations
We're up over $1,300 in donations for the Mario Lemieux Foundation, which blows me away. I am really hoping we can get over the $1,500 mark before race day. That would be incredible. If you would like to donate a few dollars, the online donation site is secure and receipts are provided: http://www.active.com/donate/mariolemieuxfdn/jonholtz
Coming Up
Mom and Tiff are visiting tonight for a few days this week, so it will be really nice to see them and have them in town. Going to try to go into the office in the mornings and get as much work done as possible so I can spend some time with them in the afternoons. Toughest running week of the year this week too... going over 50 miles for the first time since 2006. Feeling strong.
Saturday, April 7, 2012
Fri. April 6 - Easy Day
Weekly Mileage: 35 (5 days)
Workout
Easy 5 mile run at 7:10 pace
Breakdown
Got my first round of golf in for the year, so I didn't end up running until about 7. Ran the town loop which is just a shade over five miles. Felt perfect. No issues. Did pushups and crunches when I got home.
Shoes
Nike Lunarfly 3
Next Up
I'm posting this Saturday morning and the original plan was to get my 12 miler in today, but I slept on my left leg funny last night and I am feeling a little soreness so I think I may take today as my off day and run my 12 miles tomorrow. That plan could change later, but for now that is the game plan.
Buccos?
If I don't end up running today, I think I am going to head down to Pittsburgh for the Pirates game tonight with some friends. I may not go to the game, but a good day outside in the sun tailgating on the river would be fun nonetheless.
Family Coming
Mom and Tiff are coming Sunday for a few days, so that will be nice to see them. I am going to have to work a bit and run every day, but it will be nice having them around for sure.
Workout
Easy 5 mile run at 7:10 pace
Breakdown
Got my first round of golf in for the year, so I didn't end up running until about 7. Ran the town loop which is just a shade over five miles. Felt perfect. No issues. Did pushups and crunches when I got home.
Shoes
Nike Lunarfly 3
Next Up
I'm posting this Saturday morning and the original plan was to get my 12 miler in today, but I slept on my left leg funny last night and I am feeling a little soreness so I think I may take today as my off day and run my 12 miles tomorrow. That plan could change later, but for now that is the game plan.
Buccos?
If I don't end up running today, I think I am going to head down to Pittsburgh for the Pirates game tonight with some friends. I may not go to the game, but a good day outside in the sun tailgating on the river would be fun nonetheless.
Family Coming
Mom and Tiff are coming Sunday for a few days, so that will be nice to see them. I am going to have to work a bit and run every day, but it will be nice having them around for sure.
Friday, April 6, 2012
Thurs. April 5 - Busy Day
Weekly Mileage: 30 (4 days)
Workout
East 8 mile run at 7:02 pace
4 x 100 strides
Breakdown
Felt way better than I thought I would considering how hard yesterday was and how my legs were feeling afterwards. I actually went out in sub-7 pace and dialed it back because there was no reason to run that quick.
I went from my house to downtown, then just ran out Cooper street and Stoughton to the four mile mark and turned around. The way back into town is a bit hilly and the wind was in my face almost the whole last four miles, but it really wasn't that bad and I felt really good.
Shoes
Nike Lunarfly 3
Lacrosse
I'm posting a day late because as soon as I finished running I had to shower and hustle to get to lacrosse. The game ended up ranking in my top 10, maybe my top 5 all-time moments in sports information. We have never beaten IUP in the history of our program, and they were riding an eight game winning streak and undefeated in the conference coming in. We dominated the final 15 minutes of the game and upset them, 18-13. This senior class is the first class of athletes that I have seen every single season for since I began my career. I couldn't be more proud of them and I was so happy that I had to celebrate after the game (Emma's dad is awesome!).
Today
Easy 5 miles today and just some relaxing after work. Might even get the sticks out and play a round of golf for the first time this year. Tomorrow will be tough. 12 mile run. Longest run since 2006 for me, but I feel good going in and I am confident it won't be an issue.
Workout
East 8 mile run at 7:02 pace
4 x 100 strides
Breakdown
Felt way better than I thought I would considering how hard yesterday was and how my legs were feeling afterwards. I actually went out in sub-7 pace and dialed it back because there was no reason to run that quick.
I went from my house to downtown, then just ran out Cooper street and Stoughton to the four mile mark and turned around. The way back into town is a bit hilly and the wind was in my face almost the whole last four miles, but it really wasn't that bad and I felt really good.
Shoes
Nike Lunarfly 3
Lacrosse
I'm posting a day late because as soon as I finished running I had to shower and hustle to get to lacrosse. The game ended up ranking in my top 10, maybe my top 5 all-time moments in sports information. We have never beaten IUP in the history of our program, and they were riding an eight game winning streak and undefeated in the conference coming in. We dominated the final 15 minutes of the game and upset them, 18-13. This senior class is the first class of athletes that I have seen every single season for since I began my career. I couldn't be more proud of them and I was so happy that I had to celebrate after the game (Emma's dad is awesome!).
Today
Easy 5 miles today and just some relaxing after work. Might even get the sticks out and play a round of golf for the first time this year. Tomorrow will be tough. 12 mile run. Longest run since 2006 for me, but I feel good going in and I am confident it won't be an issue.
Wednesday, April 4, 2012
Wed. April 4 - Hardest Workout in Years
Weekly Mileage: 22 (3 days)
Workout
2 mile warmup
4 x 1 mile hard w/5 minutes rest
1 mile cooldown
Breakdown
Wow, I knew this was going to be the hardest workout I had done in years going in, but I wasn't prepared for how much it was going to hurt. Weather was great again today, but it was super windy this afternoon so there was no easy way to do this type of workout.
I went out to Moraine State Park, which meant the miles would be on rolling hills and two would be with the wind at my back and two would be with it right in my face.
I warmed up on the cinder trail and did some plyos before running the intervals on the bike trail.
The first one felt terrible. I never got into a rhythm and really didn't feel strong at all. Never a good start to a hard workout. I was on pace with about 100 meters to go and relaxed through the finish in 5:45.
The second mile was more uphill with a big uphill finish and the wind in my face. I got into a much better rhythm the first half mile and pushed up the hill to finish in 5:41.
The third was probably my best one. I felt fluid and strong the whole mile and never struggled. Finished in 5:37 but knew the last one was going to be really hard.
Last mile was uphill and into the wind and really hurt. I got out well before the wind really hit and I went through the first half a little fast. The wind and the last hill really hurt but I still brought it in at 5:33
All in all, I am pleased. If you told me Jan. 1 I would be able to lay down four sub 5:45 miles today I would have said you were crazy. Plus, I got a solid 15 miles the last two days and was coming off a hard 5k effort Saturday.
Shoes
Warmup in Supernova Ride
Workout in Fastwitch 5 (really really like these shoes)
Next Up
We have a home track meet and a night lacrosse game tomorrow night, so I am going to have to get my run in during the day. I am going to probably go in for a few hours in the morning and then try to get my 7-8 mile run in sometime around lunch. Track meet starts at 2. Lacrosse at 7. Should be done working by 10. Oh the life of an SID!
Other Junk
Still not drinking enough water. Need to keep reminding myself that during the day.
Workout
2 mile warmup
4 x 1 mile hard w/5 minutes rest
1 mile cooldown
Breakdown
Wow, I knew this was going to be the hardest workout I had done in years going in, but I wasn't prepared for how much it was going to hurt. Weather was great again today, but it was super windy this afternoon so there was no easy way to do this type of workout.
I went out to Moraine State Park, which meant the miles would be on rolling hills and two would be with the wind at my back and two would be with it right in my face.
I warmed up on the cinder trail and did some plyos before running the intervals on the bike trail.
The first one felt terrible. I never got into a rhythm and really didn't feel strong at all. Never a good start to a hard workout. I was on pace with about 100 meters to go and relaxed through the finish in 5:45.
The second mile was more uphill with a big uphill finish and the wind in my face. I got into a much better rhythm the first half mile and pushed up the hill to finish in 5:41.
The third was probably my best one. I felt fluid and strong the whole mile and never struggled. Finished in 5:37 but knew the last one was going to be really hard.
Last mile was uphill and into the wind and really hurt. I got out well before the wind really hit and I went through the first half a little fast. The wind and the last hill really hurt but I still brought it in at 5:33
All in all, I am pleased. If you told me Jan. 1 I would be able to lay down four sub 5:45 miles today I would have said you were crazy. Plus, I got a solid 15 miles the last two days and was coming off a hard 5k effort Saturday.
Shoes
Warmup in Supernova Ride
Workout in Fastwitch 5 (really really like these shoes)
Next Up
We have a home track meet and a night lacrosse game tomorrow night, so I am going to have to get my run in during the day. I am going to probably go in for a few hours in the morning and then try to get my 7-8 mile run in sometime around lunch. Track meet starts at 2. Lacrosse at 7. Should be done working by 10. Oh the life of an SID!
Other Junk
Still not drinking enough water. Need to keep reminding myself that during the day.
Tuesday, April 3, 2012
Tue. April 3 - Another Great Day
Weekly Mileage: 15 (2 days)
Workout
8 miles
Breakdown
Went out to Moraine State Park today after work to get an easy 8-miler in. Ran the first 5 miles with Becky, the wonderful intern that has been working with me all semester. She is running the half marathon too (and she is going to do pretty darn well). We ran on the bike trail at around a 7:35 pace.
I went an additional 3 miles on the cinder part of the North Country Trail and picked up up to around 6:55 pace. Felt great. Legs were a little tired, but nothing real sore and no real issues. Got a little dehydrated toward the end, so I need to keep reminding myself to smash water during the days.
Weather was perfect again today. Sunny, light breeze and upper 50s. I wish it would stay like this all the time.
Had to come right into the office to write a lacrosse story as soon as we got back from the park, so its a good thing I had a balance bar with me. Going to grab some dinner and get a good stretch tonight before bed to get ready for a tough workout tomorrow.
Shoes
Nike Lunarfly 3
Up Next
Hard workout tomorrow is going to be a 2 mile warmup, four by 1 mile at 5k pace (5:45-55) and a 1 mile cooldown. Easy 7 or 8 miles Thursday morning or afternoon before track meet and lacrosse game that evening. Super easy 4 or 5 miles Friday and a 12 miler Saturday. Looking into a flat, cinder place to start doing my long runs to get off the pavement and concrete.
Time for dinner!
Workout
8 miles
Breakdown
Went out to Moraine State Park today after work to get an easy 8-miler in. Ran the first 5 miles with Becky, the wonderful intern that has been working with me all semester. She is running the half marathon too (and she is going to do pretty darn well). We ran on the bike trail at around a 7:35 pace.
I went an additional 3 miles on the cinder part of the North Country Trail and picked up up to around 6:55 pace. Felt great. Legs were a little tired, but nothing real sore and no real issues. Got a little dehydrated toward the end, so I need to keep reminding myself to smash water during the days.
Weather was perfect again today. Sunny, light breeze and upper 50s. I wish it would stay like this all the time.
Had to come right into the office to write a lacrosse story as soon as we got back from the park, so its a good thing I had a balance bar with me. Going to grab some dinner and get a good stretch tonight before bed to get ready for a tough workout tomorrow.
Shoes
Nike Lunarfly 3
Up Next
Hard workout tomorrow is going to be a 2 mile warmup, four by 1 mile at 5k pace (5:45-55) and a 1 mile cooldown. Easy 7 or 8 miles Thursday morning or afternoon before track meet and lacrosse game that evening. Super easy 4 or 5 miles Friday and a 12 miler Saturday. Looking into a flat, cinder place to start doing my long runs to get off the pavement and concrete.
Time for dinner!
Monday, April 2, 2012
Mon. April 2 - Perfect Day
Weekly Mileage: 7 (1 day)
Workout
7 miles at 7:05 pace
4x100 strides
Breakdown
Weather was perfect today when I ran. Sunny, light wind, high 50s. If the weather was like that everyday I feel like more people would love running. I took yesterday off as a rest day after my race on Saturday. My calves were tight for the whole run today, but that is to be expected after the first significant effort in racing shoes.
Other than the calves, which I really didn't notice much, I felt great today. Way better than I thought I was going to feel and that is encouraging because this week and next week are the two toughest weeks in my training. After these two weeks we go back down a bit in intensity and get ready to run the half marathon May 6. Feeling good.
Shoes
Adidas Supernova Ride... I don't like these shoes. I don't want to have to spend any more money on shoes because I just got these, but these simply aren't going to work for serious training. I don't trust Adidas shoes anyway (got my only stress fracture ever in Adidas) but these ones are tearing the bottom of my feet up and I don't know why.
Coming Up
Easy week for me at work in terms of games. Only one home lacrosse game and one home track meet this week and it's Easter weekend, so none of my teams are competing this weekend. I would go home, but my mom and sister are coming here for a few days Monday so there really isnt much point to go home. In terms of running... it's 8 miles tomorrow, 4 x 1 mile hard Wednesday, 7 Thursday, 4 Friday and 12 Saturday. Should be a fun week!
Trying to track down some photos from the race this weekend. I know they were taken, but no idea where they might be now. Let's go Kentucky tonight! (I don't really like Calipari, but if they win I win all of my brackets).
Workout
7 miles at 7:05 pace
4x100 strides
Breakdown
Weather was perfect today when I ran. Sunny, light wind, high 50s. If the weather was like that everyday I feel like more people would love running. I took yesterday off as a rest day after my race on Saturday. My calves were tight for the whole run today, but that is to be expected after the first significant effort in racing shoes.
Other than the calves, which I really didn't notice much, I felt great today. Way better than I thought I was going to feel and that is encouraging because this week and next week are the two toughest weeks in my training. After these two weeks we go back down a bit in intensity and get ready to run the half marathon May 6. Feeling good.
Shoes
Adidas Supernova Ride... I don't like these shoes. I don't want to have to spend any more money on shoes because I just got these, but these simply aren't going to work for serious training. I don't trust Adidas shoes anyway (got my only stress fracture ever in Adidas) but these ones are tearing the bottom of my feet up and I don't know why.
Coming Up
Easy week for me at work in terms of games. Only one home lacrosse game and one home track meet this week and it's Easter weekend, so none of my teams are competing this weekend. I would go home, but my mom and sister are coming here for a few days Monday so there really isnt much point to go home. In terms of running... it's 8 miles tomorrow, 4 x 1 mile hard Wednesday, 7 Thursday, 4 Friday and 12 Saturday. Should be a fun week!
Trying to track down some photos from the race this weekend. I know they were taken, but no idea where they might be now. Let's go Kentucky tonight! (I don't really like Calipari, but if they win I win all of my brackets).
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