The Next Step

February 2009

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Location:

New Palestine,IN,USA

Member Since:

Oct 23, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

5k - 18:59 (3/09)
4M - 25:06 (9/09)
10k - 41:01 (11/07)

Half - 1:25:58 (11/09)

Marathon - 3:06:33 (12/09)

Short-Term Running Goals:

1:25 for the half marathon
Sub 39:00 for the 10k.
3:07 marathon
18:30 5k

Upcoming Races



Long-Term Running Goals:

Break 3:00 for the marathon.

Personal:

Married, two daughters (18 and 15).  Masters runner trying to get competitive in my age group.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Ride 5 (Red) Lifetime Miles: 372.70
ASICS Excel 33 Lifetime Miles: 152.00
Saucony Ride 7 Lifetime Miles: 249.00
ASICS DS Trainer Lifetime Miles: 212.20
Asics Cumulus 16 Lifetime Miles: 241.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
179.0511.3010.000.00200.35
Saucony Triumph 6 Miles: 111.35Saucony Tangent 3 Miles: 38.00Saucony Ride Miles: 51.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

We had a pretty nice day today (30) but still kind of windy. I took it easy out my standard route down 300S. About a mile into the run my nose started bleeding so had to stop and it took me a while to get it stopped. This is the first time this has every happened to me. Stopping a nose bleed is not the easiest thing to do while running. After I got that under control it turned out to be a good run. I felt good and just cruised along. It was not very fun while running into the wind but luckily that was only about 3 miles.

61:42 (7:43 avg)

Saucony Triumph 6 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.004.000.008.00

We got a surprise snow strom this more with heavy snow and high winds so I stayed inside on the treadmill. I decided to do a tempo run of around 4 miles with a goal of around 6:40 pace. I started off with an easy 2 mile warm up then on the 3rd mile I started picking up the pace so it was probably around MP. On the 4th mile I jumped into the tempo. Here are the splits:

1st - 6:47

2nd - 6:40

3rd - 6:35

4th - 6:22

I felt pretty good during the tempo. Breathing seemed relaxed but my legs were a little tired. I had some left at the end so picked it up the last mile.

57:14 (7:10 avg)

Saucony Tangent 3 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

It was around 5 degrees outside and very windy so I stayed inside on the treadmill today. Just did an easy recovery run so nothing much to say. I did have some kind of stomach bug so that didn't feel the best while I was running but otherwise everything was good.

53:48 (7:42 avg)

Saucony Ride Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Another freezing day today outside. It was 1 degree and wind chill around -15 so stayed inside on the treadmill. I did a easy run but added in 12 X 1 min at 5% for a hill workout. I felt better today and the run went good. I did have a little pain in my knee that I will need to keep an eye on but nothing too bad. We are supposed to be getting a warmup over the weekend and for most of next week so I am very much looking forward to getting out in some better weather.

69:24 (7:43 avg)

Saucony Triumph 6 Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Just ran an easy 8 miles this morning. Didn't want to do too much as I am still getting adjusted to the mileage and want to run a long run tomorrow. I am happy that these easy runs are getting faster. I looked back at last year and my pace is much lower on these easy runs. I hope this will translate into faster times when I start working on my speed.

61:16 (7:40 avg)

Saucony Ride Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Absolutely unbelievable weather for Feb in Indiana. It was 50 degrees at 8 this morning when I went out. Only bad thing is that it was pretty windy. I felt pretty good today and just ran easily along. I did an out and back on 300S so had to run about half of the run into the wind so that wasn't the best but normal for this time of year. I was enjoying listening to some music until my battery died around 4 miles. I guess it helps to charge it every once in awhile. Another decent week of training. I feel like I am getting my legs back and hope to take it up a notch next week. I want this to be a good month so I can do some racing next month. Good to get this knocked out now it is off to do some house chores and have some fun with the family.

1:56:11 (7:44 avg)

Saucony Triumph 6 Miles: 15.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

It was a nice morning out today about 35 but a little windy. I started out easy today and could never really get going. The legs just felt drained so I didn't fight it and just settled into a real easy recovery run. I thought it would be best to see how I feel tomorrow and then do something faster. It was really nice to be out in shorts in Feb. That is always a bonus!

1:12:52 (8:06 avg)

Saucony Triumph 6 Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I had a very busy day yesterday and never found the time to get my run in. I was also not feeling the best so that might have come into play as well. I was still tired today probably a cold but managed an easy 6 miles. We had storms and heavy rain this morning so I ran on the treadmill. I actually thought I might get a second run in today but the schedule didn't allow it. One of my daughter's is sick and my other daughter had to go to her freshman orientation meeting at the high school. I can't believe that my daughter will be going to high school in the fall! Time sure flies by.

46:14 (7:43 avg)

Saucony Tangent 3 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

It was warm today in the 30's but we had 30 mph sustained winds and I wanted to run a tempo run. I didn't think it would be very effective to try that outside so stayed inside on the treadmill. I did 3 miles easy and then ran the 4 tempos miles in:

1st - 6:39

2nd - 6:32

3rd - 6:24

4th - 6:16

I felt pretty good throughout the run and felt under control. Worked out to be a 6:28 avg which was about what I was hoping for. I probably could have ran another mile but I don't want to over do it this time of the year. I might run a 5 mile race next weekend if the weather coorperates just to see where I am at fitness wise. I feel like I am progressing but until it is proven in a race I don't like to count on it.

57:31 (7:12 avg)

Saucony Tangent 3 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Pretty decent morning (28) with thankfully no wind. Just ran easy and felt ok. My legs didn't seem to have much zip in them but otherwise everything was good. We had a beautiful sunrise this morning which was nice to see. We might have some weather coming in tonight but I am hoping to get out and do a long run tomorrow morning.

62:21 (7:48 avg)

Saucony Ride Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

The snow and freezing rain missed us but it was 32 with a cold strong wind. Today I just wanted to do an easy long run to work on building endurance back up. I started easy and it felt real easy until around 12 miles and then I think the constant pounding of the wind started to add up because it took more effort on the last 4 miles. It was one of those runs todays that seemed like I ran into the wind the whole way. I'm sure that wasn't the case but sure felt like it. Anyway, I am very glad to get this run in and keep building the endurance back up. I think now it is time to start transitioning into some faster workouts.

2:07:28 (7:58 avg)

Saucony Triumph 6 Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

We had a really nice afternoon today about 34 but sunny and very little wind. I just planned on doing an easy run to shake the legs out after yesterday's longer run. I ended up feeling really good and just let my body pick what felt like a good comfortable pace. One of those days where you feel like you could really run fast if you wanted to. I just keep it easy and felt real good afterward. I hope to get a real solid week of training in this week. I have put in around 4 good weeks of fairly consistent training so time to take it up a notch. Spring is jus around the corner and I want to be ready for some races.

52:44 (7:32 avg)

Saucony Ride Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.540.000.000.008.54

It was cool out today (21) but no wind so that was nice. When I started out today my legs felt real heavy and just felt like I couldn't get going. I just took it real easy and did start loosening up and running easier after 3 or 4 miles. I also ran 6 x hill sprints toward the end of the run. The last couple of days have been pretty strong runs for me so I guess it is catching up with me. Good to just have an easy recovery day.

70:28 (8:15 avg)

Saucony Triumph 6 Miles: 8.54
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.704.300.000.0014.00

AM

It was a pretty decent morning (25) but some wind. My legs felt a little better today but still tired probably due to the increase in mileage. I just took it easy and gradually picked up the pace as I went a long. I did get to see a beautiful sunrise this morning. I would have loved to have my camera to get a picture of it. Best I have seen in awhile.

54:41 (7:48 avg)

PM

This afternoon I wanted to run something faster to take advantage of the weather since it looks like it is going to be bad the rest of the week. I wanted to run something around MP or maybe a little faster. When I started out my legs were still tired and felt heavy but decided to stick with the plan. I think sometimes it is good to run faster when your legs are tired to simulate the late stages of a race. I did a couple of miles to warm up then jumped into the MP run. I ran a little over 4 miles and here are my splits: 6:41, 6:56, 6:59, 6:55 so probably a little faster than MP for me based on my current condition. I got a little cared away on the first mile but then got it back to where I wanted to be. Glad to get in an extra run today.

50:42 (7:14 avg)

Saucony Ride Miles: 7.00Saucony Tangent 3 Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.380.000.000.008.38

It was a warm (48) but very windy day. I tried to keep it easy but had to increase the effort into the wind. I felt pretty good but legs still a little tired. It was an ok run but the wind made it much more difficult. We have a cold front coming tonight so not sure about getting out the next couple days.

65:59 (7:52 avg)

Saucony Triumph 6 Miles: 8.38
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

We got a little snow last night. Just enough to make the roads a little slick. Also, very windy so ran inside on the TM. My legs felt fried today so I just took it easy and cut it a little short. I actually started feeling better after about 4 miles but decided to make it an easy day and then see how I feel tomorrow.

46:35 (7:46 avg)

Saucony Ride Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.430.000.000.008.43

Cold this morning (15) with some light wind. Once I got going it wasn't too bad. My legs felt better today but I didn't want to push it today. I think I am still getting adjusted to the higher mileage so hopefully next week I can get more speed into my training. The next three weeks are going to be tough since I have a lot of travel scheduled. I will be in Portsmouth, NH next week, DC the following week and then Huntsville, AL. I will have to really work to keep on schedule but this is an important time to keep building up so that I am ready for some spring races.

I did schedule some good travel. I will be going to the beach with the family for spring break the first week of April. That is the only trip that I am looking forward too.

Going to try to run long again tomorrow. I had thought about running a local 5 mile race tomorrow but we are supposed to get some snow. The only reason to race would be to check my fitness and don't think it would be a good test if I am slipping around in the snow. I might be stuck on the TM but it has been a pretty good week since I have got outside almost every day.

66:41 (7:54 avg)

Saucony Triumph 6 Miles: 8.43
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.002.000.009.00

I sleep in today just didn't feel like getting up early. My wife and oldest daughter had some plans so I stayed home with my youngest daughter and got a little time to run on the TM. Since I couldn't go long I decided to run faster. I started off easy and then just continued to pick up the pace. I ended up running the last mile in 6:11. I felt pretty good and feel like it was the best way to use my limited time. It was a rough day outside today anyway. It was very windy and snowing.

64:00 (7:07 avg)

Saucony Tangent 3 Miles: 9.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Traveled to Portsmouth, NH today.  By the time I finished up meetings it was getting dark so ran on the treadmill in the hotel.  Looks like they have had some recent snow so I am going to try to scout out some routes to run tomorrow.  I felt pretty good today nothing special just good to get in the run.  Going to go out and eat some Lobster now!

54:28 (7:46 avg)

Saucony Triumph 6 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

Portsmouth, NH.  Ran on the treadmill again today. I have not found anyplace to run outside with a lot of snow piled up covering the sholders and sidewalks.  I didn't feel the best this morning.  The legs were just tired and didn't have a lot of energy.  I did manage to do 6 x 5% hill repeats which was good to mix things up.  I am going to try to run again this evening if I can work out the schedule.

54:50 (7:50 avg)

PM:  Was able to squeeze in another run before a dinner meeting.  I ran on the TM and felt better than I did this morning.  I picked up the pace and planned on doing about 4 miles at MP but the power to the TM cut off about 5 miles into my run.  I added on some extra time on the ellitical which I will count for another mile.  I would have liked to have got in at least 7 miles running but at least I got in two runs today. 

 

Saucony Triumph 6 Miles: 13.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Yesterday I had an early morning math session with my daughter on the phone and then had meetings all day and flew back to Indy so missed running. The weather today was really nice around 50 degrees and windy. I had planned to do a tempo run today since I missed yesterday but after running a couple of miles it was very obvious that there was no juice in the legs. I decided to just take it easy and try it again later. Not sure why I felt so tired after the day off but didn't want to fight it.

61:05 (7:53 avg)

Saucony Ride Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Today is a rough day for me. Three years ago today my Dad passed away. In an instant I lost my mentor and my biggest fan. I think about him everyday but today all the memories come back even stronger. I relive one of the worst days of my life. So I do as I did three years ago, I go out for a run. Running does a lot for us physically but it can also be a big help for us mentally. After my Dad passed away when I was down I would go out running and I always came back feeling better. It worked again today.

As I headed out the door and down the street I could feel tears coming to my eyes but soon I was pounding out a steady pace and my mind was flooded with all the great memories that I have of my Dad. I thought about how proud he was of me and my family. I thought about calling him after I had just completed my first marathon. I thought about seeing him hold my oldest daughter for the first time and seeing the tears of joy in his eyes. I thought about all the things that he taught me as a young boy that I still do today and make me who I am. So today's run had nothing to do with my pace, how far that I ran or what it might do to help me in my next race. Today I was running for my Dad and reliving all the good memories that I have of him.

My hope today is that everyone will enjoy being with the ones they love. Love on them and let them love on you....

Saucony Triumph 6 Miles: 9.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
179.0511.3010.000.00200.35
Saucony Triumph 6 Miles: 111.35Saucony Tangent 3 Miles: 38.00Saucony Ride Miles: 51.00
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