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.
Wednesday, April 11, 2012
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).
Subscribe to:
Posts (Atom)