The Next Step

September 2008

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJimF's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
215.6030.0017.0011.50274.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.004.0010.00

Since I had the day off I thought I would take the extra time and go to the track to do some work. It was warm and humid day (76). I planned on doing 8 x 800 at around 3:10 as a strength/speed workout. I did a couple of mile warmup and felt good. The first 800 was a little slow but once I got loosened up the rest felt better and were faster. The last couple I was starting to feel it. Here are the splits:

1st - 3:14

2nd - 3:06

3rd - 3:07

4th - 3:06

5th - 3:04

6th - 3:04

7th - 3:05

8th - 3:03

I was happy with the workout. I haven't done much speed work in a long time so it was good to get the legs moving faster.

1:19:36

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I left real early this morning on a business trip to Honolulu.  I had a 3 hour layover in Chicago so went to the fitness center and ran on the treadmill.  Not exactly what I wanted to do but was glad to get the run in.  I will only be in Hawaii for two days so this is going to be a mixed up week.  I hope to get some good runs in while there but it will be tough when I have to travel back.  I know I won't get much sympathy but I would rather have stayed home.

66:23

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.804.002.000.0011.80

Made it to Honolulu and got out around 3:00 this morning on a normal day (75, humid, very windy).  I did my normal route for the area up around Diamond Head.  I wanted to a medium long progression run this morning.  Started off easy for the first few miles then started to gradually pick up the pace.  It was nice to hear the ocean as a ran even though I couldn't see much of it at this time in the morning.  I had mapped out a run on the computer but got to one part around 5 miles where there was a seriously steep/long hill (at least 15%) so didn't think this was good for the progression pace so just started heading down random streets.  When I came back and mapped it on the computer it ended up being 11.8 instead of the 12 miles I planned.  Anyway, I hit the turnaround in 48:48 and then started picking up the pace more aggressively.  Felt good running this pace and ran the last couple of miles at what was probably tempo pace.  Ran the last half in 43:07 (7:15 pace) which I felt pretty good about over the hilly course.

1:32:07

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Weather pretty much the same today in Honolulu (74, humid, but less wind).  I did the same route as yesterday around Diamond head but just cut it a little shorter.  Just an easy run today and felt good the whole way.  There are several good hills on this route which is good for me because I don't get to run many hills.  I was out a later this morning so the surfers were out in force at the point on Diamond Head.  They were going down to the water and it was still dark.  I don't think I would feel comfortable paddling out in the ocean on a surf board in the dark.  I guess everybody has there thing.  I am flying back tonight on the red eye and won't get in until around 4:00 tomorrow afternoon.  Not sure if I will be able to get a run in tomorrow or not. 

1:25:56 (8:20 avg)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Yesterday I traveled back from Hawaii and by the time I got home I was fried so didn't run yesterday. After a good night's sleep last night I got out this morning for my long run. It was a little warm (67 with a light wind). I felt good this morning starting out and ran along easily. After around 5 miles I gradually picked up the pace. I was still feeling good half way through so picked up the pace some more. I felt good at this pace until around 19 miles and then it didn't feel as easy but I was still able to hold the pace to the finish. I ran the first half at an 8:06 avg and ran the last half at 7:48 avg so turned out to be a good run.

2:54:54 (7:57 avg)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Beautiful day in Indiana today (68, low humidity). Went for a 20 mile bike ride with a friend to shake the legs out after yesterday's long run. After I got back ran 2 miles with my daughter for XC.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice morning (65, calm). Went to Southeastway Park to run on the trails/grass. My legs felt kind of heavy/tired when I started out and it took about 4 miles before they started feeling better. By the end of the run legs felt back to normal. It seems like it takes me a couple of days after a long run to get my legs back. The joys of getting older.

1:23:56

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.005.000.0010.00

Cool morning (58) and windy. Today I planned on doing a 6 mile tempo run. For the last few weeks all of my tempos runs have been disappointingly slow or hard. Today I wanted to try to hit something around 6:50 pace. I started off with an easy warm up and was feeling ok but did have a few stomach issues that straightened out after a couple of miles. After the warm up I got started with the tempo. The first mile was way slow (7:21) and I thought here we go again with another bad tempo run. But I picked it up and got back on track. Here are the splits:

1st - 7:21

2nd - 6:55

3rd - 6:54

4th - 6:45

5th - 6:40

6th - 6:28

I felt better as I went along and kept pushing it harder each mile. It was getting a little tough the last mile but I wanted to finish strong. This was a good result for me. I needed to get some confidence back that I could run fast again and this helped. I need to do another one of these before the marathon where I get on a hard pace early and hold it the whole time. Something like around 6:40 to 6:45 pace and stay at that pace for 6 miles. The avg today was 6:51 pace which was close to my goal but would rather be more consistent on the miles. Don't know why the first few miles were slow. Maybe just took awhile to wake up this morning.

1:15:26

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Absolutely perfect day for running (50, sunny, calm). Had trouble sleeping last night so was out later than normal. I had planned a longer run today but since I was out later that didn't happen. I will plan on running again this evening to get it in. Felt real good today and just cruised along. Ran 8 miles.

64:45

PM

Got back this afternoon and it was warmer around 75 but still a nice day. My legs felt heavy/sluggish this afternoon but I actually ran at a faster pace than I did in the AM at around the same percieved pace. I don't run much in the afternoon so maybe the body is not used to it. Any just a relaxing 6 miles.

47:05

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.5010.00

Another great day (52, sunny) for running. I felt a little stiff starting out but after an easy first mile I felt much better. Today I wanted to do some hill sprints so I ran over to a local park that has got a short steep hill that I could run on. I ran about 6 miles before getting to the park and just ran at my normal easy pace. Since today is 9/11 I spent most of the time reflecting on the events of that day and the families that were effected. I thought about kids that lost their parents and now 7 years later I wonder how different their life is because of 9/11. This is truly an event that our country should never forget.

Once I got to the park I did 8 x hill sprints that were about 15 seconds in length. Just trying to do something that will help the strength in my legs. After that just an easy run back home.

1:23:56

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Rainy morning and around 70 degrees. Just sloshed through 8 miles easily nothing special. I felt ok today but didn't want to do anything hard since I hope to be doing a long MP run tomorrow. I hope the weather cooperates because I don't want to run that long in the rain tomorrow.

66:07

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0010.000.000.0018.00

Today I planned a MP run. The goal was to run 6 miles easy, 10 miles at MP then a 2 mile warm down. I wanted to run the MP miles between 7:20 and 7:30 but closer to 7:20. It turned out to not be the best day for the MP run weather wise. It was 75 with 90% humidity and windy.

Anyway started off the easy 6 miles I felt ok and just got loosened up and the legs ready to go. I didn't feel real good but everything was ok going into the MP miles. I started off the MP miles and tried to settle into a pace that felt comfortable but hard. Already on the first MP mile I was not feeling very good. The legs just felt heavy and no energy. I came through the first mile a little slow so picked it up to get on pace. Still feeling rough the second mile but was faster. I really wanted to bag the run and just go long and easy but I really need these type of workouts. I decided that this would be a good mental exercise to try to stay on pace when I didn't feel my best. Plus it was a good simulation for feeling rough late in a marathon and still pushing yourself. I continued on and stayed pretty close to the desired pace. I never really felt better but didn't feel much worse. Only the last MP mile was a little rough. Overall, not what I was looking for but given the weather and not feeling the best I think it turned out ok. At least I didn't give up and kept pushing. Here are the splits:

1st - 7:30

2nd - 6:59

3rd - 7:23

4th - 7:37

5th - 7:23

6th - 7:25

7th - 7:25

8th - 7:30

9th - 7:28

10th - 7:39

Hopefully with better weather and a taper I will be able to get on pace.

2:21:34

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Normally Sunday is a day off for me but I have some things coming up later in the week where I will probably miss at least one day so running today instead. Since Hurricane Ike was coming through today we had wind gusts up to 50 mph and rain so I retreated to the treadmill. While I ran I watched the Colts pull out an ugly win against the Vikings but I guess a win is a win. I felt good today after yesterday's MP run. One thing that I have noticed since I increased my weekly mileage is that I recover much faster from hard runs. In the past I would be wiped out after a run like yesterday in the humidity but felt good today. This will be my last normal week of running and then will start the taper. Hope I can get one more good week in.

64:16

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.004.009.00

Ike moved on so this morning it was nice (58) but still windy. Today I planned on doing some speed work as I try to sharpen up over the next few weeks. I planned on doing 8 x 800 in 3:10 with a couple of minutes for recovery. I did this same workout a couple of weeks ago so I wanted to be able to compare to see how I am progressing. I did a 2 mile warmup and then got into the workout. The first few felt pretty good. Hard but comfortable. The middle ones I felt like I was working harder then the last two my legs were starting to feel tired but was able to hold the pace. Overall I think I felt much better this time doing this workout and my splits were a little better and more consistent. Here are the splits:

1st - 3:08

2nd - 3:07

3rd - 3:05

4th - 3:07

5th - 3:07

6th - 3:05

7th - 3:05

8th - 3:03

It felt good to run a faster paced workout.

1:10:16

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

It was a beautiful morning to run (57) and I did a medium long run today. I felt good this morning and started off easy the first few miles. The legs felt good so I gradually picked up the pace as I went along. After 10 miles, since I was feeling good I decided to pick it up some more and ran 3 miles at MP. It was good to be able to run faster at the end and I was glad the legs felt good after yesterday's workout. It is strange how the body goes through ups and downs. After running hard yesterday I was expecting the legs to be a little stiff/tired this morning and it is actually just the opposite. I guess I shouldn't try to figure it out but just flow with it.

1:50:12 (7:52 avg)

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

If only every day could be like today (56, calm, sunny). After a couple of hard days I just wanted to take it easy today. The legs felt a little stiff when I started but much better after a mile or so. I ran real easy and just enjoyed the beautiful morning. Planning on a tempo run in the morning so want to be ready for that. This is the last week of normal training and then will start cutting back for my taper.

65:42

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

Another great running day (54, calm). Today I planned on doing a 6 mile tempo run on the track. I wanted to run it on the track so I could keep the pace consistent and I wanted to run it knowing the exact distance. I wanted this to provide me with a snapshot of where I am at right now. I set my goal to try to 6:40 pace. Did a couple of mile warmup and the legs didn't feel great but ok. I started the tempo and the first mile felt ok but by the second my legs felt heavy but I was staying on pace. I was able to keep the pace consistent even though I was feeling the best. The 4th mile was actually the toughest but I relaxed and actually felt better on the 5th and 6th miles. Here are my splits: 1st - 6:45 2nd - 6:36 3rd - 6:35 4th - 6:36 5th - 6:35 6th - 6:25 I was really happy with the run because the pace was good even though I didn't feel like I had my best. I was really glad to nail the last mile to show that I had something left.

I am going to the Ryder Cup tomorrow so won't be able to run but plan to get a long run in on Saturday.

 

65:59

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I went to the Ryder Cup yesterday and didn't get a chance to run but came home today. I had planned on doing a long run when I got home today but when we got home there were severe thunderstorms so I couldn't get out in time to do the long run. I changed my plans and did a short run on the treadmill today during the storm and will try to go long in the morning. Not what I hoped for but I guess you have to be flexible. I had a good time at the Ryder Cup. There was a lot of energy and excitement in the crowds plus got to see some good play.

47:56

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Had to get out early before church today to get in the long run. It was a nice morning around 60 with light wind. I felt ok starting out today but started real slow first couple of miles. I finally woke up and settled into a good pace. I seemed to feel better as I went along so just gradually picked it up as I went. I have been trying to run all my long runs faster toward the end. I finished up feeling pretty good but for some reason my legs didn't feel the best today. This is my last long run before the marathon so now I start the taper. Doing my long run on Sunday will also goof up my weekly mileage. This makes last week real low and it will make this week high even though I am starting to taper. Anyway, glad to get this one in.

2:47:41 (7:59 avg)

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went out early for an easy 6 miles after yesterday's long run. I felt pretty good considering the long run yesterday. I was a little tight but no problems. I felt good and just cruised along. I will cut some miles this week but still try to get a couple of faster workouts in. It was a nice day today (62) and looks good for the rest of the week.

49:23

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Really nice morning today (55) for running. Today I planned a 4 mile tempo run at around 6:45 pace. Just want to keep some speed in the training as I go into the taper. I started out this morning my legs felt heavy. I have noticed that after a long run I feel it two days after the long run instead of the day after. Anyway I wanted to stick to the plan and actually might be good to run faster when I feel sluggish. After a 3 mile warm up I got started on the tempo. I felt pretty good during the first mile but still the legs didn't feel very fresh. I was hitting the pace though and felt about the same going through the 4 miles. If anything I actually started feeling better as I went along. It seems these tempos are a good way to shake out the legs and get some spring back in them. Here are the splits....

1st - 6:43

2nd - 6:44

3rd - 6:42

4th - 6:29

One thing I was real happy about is being able to hit and hold my pace on the road. I have been having trouble with that so it was good to be able to quickly find the pace and then stay with it.

59:14

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Another great morning to run (54). I just a real easy run today after yesterday's tempo. I felt good and it was weird to only go 5 miles. It has been a long time since I just did a 5 mile run. However, it wasn't too long ago that 5 miles used to be my daily run. My plan this week of the taper is to run some real easy days like today and mix that with some tempo/MP runs that are a bit longer. Next week I will do pretty much the same thing but cut the miles some more than the final week of the taper will be mostly easy.

39:55

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.009.000.000.0012.00

Very nice morning (50, calm). Today I did my weekly medium long run but wanted to run most of it at MP. I was for 7:15 to 7:25 pace but wanted to run by feel and run a pace that I felt could be maintained for a marathon. I ran a couple of miles as a warm up and the legs felt kind of heavy/sluggish. After the warm up I kind of eased into a faster pace and felt ok but the legs still didn't feel to good. After a few miles at MP my legs started to feel better and I was able to settle into a comfortable and consistent pace. The first 4 MP miles my pace was kind of bouncing around once I was able to get into a good pace I felt better and the run went much smoother. As I ran these I didn't feel like I was pushing very hard. I felt relaxed and comfortable. The only issue that I had with the run is that my legs didn't feel sharp/fresh. Hopefully, as I go more into the taper the legs will come around.

Here are the MP mile splits:

1st - 7:33

2nd - 7:03

3rd - 7:22

4th - 7:34

5th - 7:15

6th - 7:08

7th - 7:00

8th - 7:06

9th - 7:06

Overall a good run. I averaged 7:14 for the MP miles and built some confidence.

1:29:26

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Just an easy 5 miles today following yesterday's MP run. It was nice out (52) but felt a little cool this morning since the wind picked up. I was a little stiff this morning getting started but after warming up felt ok. I will be cutting back tomorrow's long run to around 16 miles. I was talking with some friends saying I was only running 16 on the weekend and they looked at me like I was crazy. There response "only 16 miles". I guess it hard to expect non-runners to figure us out.

39:45

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

A little warmer than it has been the last few days (62) but still nice morning. I did a long run this morning but cut back the distance some since I am tapering down. I felt good this morning starting out and was able to quickly settle into a comfortable pace. I felt good as I went along and started picking up the pace after the half way point. I ran the last 3 or 4 miles close to MP (7:10 - 7:20). One thing that I worked on today was taking gels more regularly than I normally do on long runs. I usually only take one on my long runs but today took one at 6 and 12 miles. I felt fine so hopefully it won't be a problem in the race. I was thinking of taking them at 6, 12, 18 and 23 in the race but I am a little concerned about having stomach problems. The other option I thought of was taking them at 8, 16 and 22. If you have any thoughts on this please let me know since I am trying to keep fueled during the marathon but don't want to cause any stomach issues.

2:04:58 (7:49 avg)

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice morning (58). Just did an easy 5 miles today. It was good to have the rest day yesterday and it felt good relaxing. I was feeling good this morning and took it real easy. I am planning a couple of faster runs this week mixed in with the short easy runs. Should be about 50 miles this week and then in the 30's next week. We have some cooler weather moving in tomorrow so maybe it will finally start feeling like fall around here.

40:01

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

Today I did my last workout before the marathon. Nice morning (53) with some light wind. Today the plan was for 6 x 800 around 3:05 with 2:00 recovery. I wanted to shake the legs out one more time and have 12 days to the marathon. From here on the fastest running I will do is MP. I did a 2 mile warm up and then jumped into the 800's. Here are the splits:

1st - 3:08 (a little slow but getting the legs awake)

2nd - 3:05

3rd - 3:02

4th - 3:04

5th - 3:02

6th - 2:59 (just couldn't resist going under 3:00)

I felt pretty good during these. My legs still didn't feel great but breathing was very controlled and didn't feel like I had to push. The first 3 were probably harder than the last three actually. Once I got the legs moving everything seemed to be easier. Overall happy with the workout and everything seems to be going ok with the taper.

1:02:28

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
215.6030.0017.0011.50274.10
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: