6 easy

6 miles easy tonight in Cadillac, 42:59 (7:10 ppm). Legs are totally shot and went way too fast on this easy run, which is a problem for me.

Foley used to get after me for it, I did it in college, and it is apparently still a problem. I don't know why I do it but I always do, and now I'm paying for it because my shin and leg injuries which haven't bothered me for a couple weeks are back in a big way. 3 mile split tonight was 20:47. Last mile was 7:59 because I was shot.

If my shin hurts tomorrow I may consider taking it off. Haven't had a day off in 17 days.

Filling up the bathtub now with water as cold as it will go, which is what I used to do in high school .... ooh that's chilly.

Weight was 167.5 on Dad's scale after run, so I dropped another two pounds this week. Pulse today in the doctor's office was 52 and the nurse was concerned. I told her it was normal. TSH was in the middle of the "normal" range, but up from last July, meaning my levels have gone down but are still considered normal. Sometimes I forget to take my meds so I'm not too worried about it.

Monthly mileage total for July coming when I get back to Bellaire and my log book.

July Total: 125.45

Please post your monthly totals for June and July also.

Motivation - Mom's old log

The summer before my freshman year of high school, Mom gave me her marathon training log to use as my first ever log. Obviously I kept it because half of it is devoted to my freshman year of running.

Mom's log starts April 1, 1991 when Mom was 44-years-old and ends the week of the marathon. I hope you use this as some motivation. Mom once told me that she started off just running 1 mile a day. Keep that in mind as you read this. She's also told me that at this point she was "past her prime," so keep that in mind while reading too.

Here are some highlights from her log (in some cases names have been reduced to just initials):

• April 13, 1st place in age group in Manton 10k (no time)
• Week of April 14 puts in 44 miles even though she only ran 5 times
• May 11, 15.5 mile race in Grand Rapids, 2:32 (9:48 ppm), "Hot and humid, Donna needed an IV after race, 3 medics asked me if I needed help."
• May 25, Bayshore 10k, 52:08 (8:23 ppm)
• June 15, Ludington Lakestride half-marathon, 2:03 (9:22 ppm), "I got a sideache and walked a short distance."
  
• June 22, Seaway Run, no total time but lists her pace as 8:24 per mile, which would equal 26:05.
• July 13, Cherry Festival 15k, 1:21:25 (8:44 ppm)
• August 11, Kingsley 10k, 51:54 (8:21 ppm), 1st in age group
  
• Sept. 7, 8-mile race around Mackinaw Island, 70 minutes (8:45 ppm)
• Sept. 22, puts in a 20.5 miler, "Both lakes plus 3, felt good" ... six days later puts in another 15 miler after running a seven mile hill workout and two other 7 plus mile runs in between
• Week of Sept. 29 puts in 29 miles and calls it her "low mileage week"
• Rectifies that on Oct. 6 by running to Lake City and back in one shot, 21.5 miles total

Stats:

• Highest mileage week: 57
• Weeks over 40 miles: 10 with 3 more at over 39 and a couple in the mid-50s
• Runs of 10 miles or more: 25 in 27 weeks of training (and I might have missed some), and most of these are of the 13-17 mile variety and two are over 20. Probably another half dozen at least of 9 miles or over.
• Runs of 7 miles or more: 100 (yes, 100 runs of 7 miles or more in 27 weeks of training, and I might have missed some).
  

Favorite entries:

• Saturday, June 8: "Lake Cadillac with Chuck (he quit halfway)"
• Sunday, August 18: "By myself I ran around Lake Cadillac twice. I felt really good and wasn't breathing hard but was terribly thirsty."
• Tuesday, August 20: "Left from PL's with L, L, and J at 5:30 a.m. and did a course out and around the airport (9 miles) and picked up J and P and did Lake Cadillac." Over 16 miles for that day.

I'm off for my run!!!

4 easy

Ran 4 easy this morning.  Hard to get going because still a little tired from last night's 7.  Also had to use treadmill because Raj took Nathan to golf so I had to stay home with Maya.  Not a big deal, but it was pretty hot and there was no fan, so I found myself short of breath quite a few times.  I did 10 min. miles.

Leaving around 5 p.m. tonight for trip up to Silver Lake!  

Thursday's short run

Plan was to run 4 easy miles this morning but could only muster 1 very slow mile. Feeling a bit under the weather, and legs felt like tree stumps. Hopefully I will recover by tomorrow.

Hershey Hills

I did 7 miles tonight.  Same routine as previous -- ran to trail, did 5 miles of hills (took 20 sec break after each hill and drank water and stopped clock), then ran back home.  Total time running was 68:02.  My first 2 hills kind of sucked, and then I kicked it into gear.  I have been a little down and depressed about failing to see any physical results of the training.  Raj got this new scale that measures everything -- body fat, body water, metabolism, bone density, etc. and one of the readings said I have the metabolism of a 45 year old.  This was very depressing to me. I feel like it is hopeless sometimes.  Anyways, I was thinking about these things during the first 2 hills, and then I sort of kicked myself in the butt and said just run as fast as you can anyways, and I really picked it up for the last 3 hills.

My times up hill:  4:29, 4:26, 4:15, 4:22, 4:15.  

Finishing that last one at 4:15 was killer.  Plus I knew I was going to run home.  I feel totally worn out tonight.  Going to bed after this post.  Not sure if I'll be able to do much tomorrow morning, even though it's supposed to be an "easy" run.  

M-88 Hills

7 hills in Bellaire. 1:53, 1:56, 1:57, 1:57, 1:56, 1:56, 1:52. Much slower average than last week when I did this same workout (only did 6 last week), but have been doing tougher workouts this week leading up to it. 6.5 miles total in 47:02.

Another hot day here: 84 and not a cloud in the sky. I am happy to be done that is for sure.

Wednesday workout

Coach Chippens wanted me to run 4 miles this morning, the first mile in 9:30 and each mile increasingly faster with the last mile under 9:00, if possible. I didn't do too well. My first mile was 9:14, the second mile was 9:38, the 3rd 9:56, and I ran/walked the last mile in 11:38. I could have a lot of excuses, like coming upon Uncle Leo to my dismay at my 2 mile turn around and he trying to carry on a conversation as I was trying to get my breath, but the bottom line is my legs gave out. My motivation is at a low ebb because I don't think I have a race on 8/9. I did give a maximum effort, though, and as coach says, this effort is never wasted.

5 miles easy

Huge storm here tonight, so I was forced to take on the treadmill.  I hadn't run on the treadmill in a really long time, so it was kind of nice to just do a slow relaxing run and watch some t.v.  I did not feel very "spry" to say the least.  I put the treadmill on 11 min. miles, because I did not feel like running at all.  At least I did it and didn't skip.  No oats for me...

6 miles easy

6 mile recovery run tonight on a nice comfortable evening. That is if you think 88 degrees and balmy is comfortable. I'm trying to prepare for those nice crisp 80 degree November days in Bloomington.

Time tonight was 42:31 (7:05 ppm). First mile was like 6:56. 3.5 split was 25:00 or thereabouts. Combined my 3.5 mile loop with my 2.5 mile loop, which means a very hilly (10 climbs) six miles.

Felt fairly good tonight despite the conditions. I might be finally starting to feel my oats. All this running might actually be getting me in shape.

4 miles easy

Ran 4 miles easy at Silver Lake this morning. Weather was nice and cool so no excuses there. First 2 miles were smooth at 19:51 (9:54 and 9:55). Started getting occasional sharp pains in right knee and right ankle during 3rd mile so I concentrated on getting a good foot plant. This slowed me down a bit, and I finished the 2nd half in 20:15 (10:08 and 10:07). Total time was 40:06 (10:02 ppm).

4 x 1 mile repeats

I had a good work-out doing 4 x 1 mile repeats with 3:00 standing rest in between.  Raj met me at IWU and we did them on the track.  The only bad part was the heat.  As Raj put it during mile 3, we felt like we were inside an oven.  It was mid-80s at least, if not hotter, and the sun was beating down on us.  I gave it 100% and tried to do the repeats as fast as I could.  Raj did the first 3 with me, but I did the last one on my own because his foot was hurting.  I was able to maintain a steady pace this time, which I credit Raj with because I think he really helps me with that.  I also was able to keep all my times consistent, instead of increasing (getting slower) each mile.

Times:  Mile 1 -  8:51, Mile 2 - 8:49, Mile 3 - 8:59, and Mile 4 - 8:54.  

Today's workout

Mile warm up (7:01), 4 x 1 mile hard w/ 2:00 rest in between. 5:42, 5:45, 5:51, 5:51 (5:47.25 avg; SB and CR. Previous 5:51.4 on 6/24) Mile cool down (7:54). 81 degrees and sunny but not overly humid.

Bumped up the number of repeats to 4 after doing 3 x 1 mile two times earlier this summer. Today's was definitely the best so far. Slowly but surely getting faster. A month ago I did the same workout in similar conditions and went 5:41, 5:54, 5:59 and only did three repeats. You can see today's was faster. So I'm making some progress, but there's still a long ways to go.

Workouts next two weeks

Next two weeks...

LISA

Monday: 4 x 1 mile repeats. 3:00 standing rest in between. Warm up and cool down. Try to get each one within 10 seconds of your 5k race pace.

Tuesday: 4-5 miles easy

Wednesday: 5 x Hershey Hills

Thursday: 4-5 miles easy

Friday: 1 mile warm up, 20 minutes hard (race pace), 1 mile easy

Saturday: 4-5 easy or cross train for 60 minutes

Sunday: Long run, 8 miles

Monday: 4 miles easy, followed by two miles within 10-15 seconds of 5k race pace

Tuesday: 4-5 miles easy

Wednesday: 5-6 x Hershey Hills

Thursday: 4-5 easy

Friday: 2-3 easy

Saturday: Cornhole 10k

DAD

Monday: Off

Tuesday: 4 easy

Wednesday: 4 miles at descending pace. Start at 9:30 and try to get your last one under 9:00.

Thursday: 4 easy

Friday: 6 x 3:30 up tempo on the hill loop w/ 1:00 jogging rest in between.

Saturday: 3 easy

Sunday: Long run, 8 miles

Monday: off

Tuesday: 40 minute tempo, try to get within 15 seconds per mile of target 5k race pace

Wednesday: 4 easy

Thursday: 2-3 easy

Friday: 2-3 easy

Saturday: Heart-N-Hand 5k

Coast Guard Festival 10k

Ran the 10k in the Coast Guard Festival yesterday for the 2nd straight year. Goal was to beat last year's time. The course has been changed, but this year's course is more difficult in my opinion because of additional hills. It was sunny and hot and turned out to be the most grueling run in recent memory. Finished in 1:01:37, bettering last year's time by about 3 minutes. My ppm was 9:58.

Took today off and just walked 2 miles to loosen up.

long run

8 miles at Silver Lake in 58:26 (7:18 ppm). 66-70 degrees and 84% humidity. Definitely felt better than last couple long runs. Not great, but better. Legs were just more responsive and had better breathing. 29:20 at four miles, so I ran the last four miles in 29:06. Just gotta keep chuggin' along.

Pirates Regatta 5k

Pirates Regatta 5k in Hart. 18:08.2. Sixth overall, first in age group (out of one). Splits: 5:30, 11:42 (6:12), 17:35 (5:53). Pleased with finish but should have been stronger second mile. Legs didn't feel very fresh today. 70 degrees and 90 percent humidity at race time. I need one of those 50 degree dry mornings to get me out of this funk. 1 mile warmup plus strides, one mile cool down. 5.25 miles total.

goal for Coast Guard Run

I have a modest goal for the 10k tomorrow which is to beat last year's time of 64:00 something. So far I have beaten every time I had last year. This one will be the toughest because of the hilly and hot course.

2 easy

Two easy in Silver Lake this morning. 15:04. Legs felt like the two piles of dog doo that I stepped over on the run. Tomorrow should be interesting.

I guess my goal is to break 40 minutes, which will hopefully get me in the top 20. I would be really happy to break 39, especially since this is apparently a really tough course.

3 in cadillac

3 easy in Cadillac, 22:00. Legs don't feel that great. It looks like I'll be running the 1ok after all. I meant to check while I was in Cadillac and forgot, but I don't think I've run a 10k since the labor day 10k in 1998. I'm not sure what my time was but for some reason 38:30 rings a bell. Anyway, I haven't run a 10k since then and I've only run two in my life, the other one being the labor day 10k in 1997. I'll post my goal tomorrow.

Weighed myself on Dad's scale after the run and I'm down to 169.5. I was 170 last week. My ideal weight is probably 160-165.

3 miles easy

I took Nathan to the track again tonight.  I wanted him to run another mile so he would feel comfortable on Saturday.  I ran 2 miles, then I did 2 quick 400 meters -- one racing Nathan and one racing Raj (both of them beat me, and trust me, I was trying to win).  Then I ran 2 laps to cool down.  Total time was 33 minutes or so.  I was basically just trying to do something to keep my legs moving and not blow off the night entirely.  Last night was a really hard run, and I have some blisters as a result, so I wanted to take it easy for that reason too.

3 miles easy and 2 mile walk

Ran 3 miles easy followed by a 2 mile walk. Absolutely gorgeous weather here now, best of the summer. The mile times were 9:52; 10:03; and 9:57 (total time of 29:52 and 9:57 ppm). Legs continue to improve, but I will either rest tomorrow or go short and easy. I have vivid memories of last year. It's a tough 10k course, especially since it is a late start at 9 a.m. Weather forecast is for nice warm weather.

Hershey Hills

Went out tonight to do the Hershey Hills just prior to 7 p.m.  It was really hot at first, about 82 degrees, but as time passed it seemed to get cooler.  I ended up running 6 miles total.  I ran just over a mile for warm up (9:30 pace) and then did 4 hills.  My uphill times were 4:16, 4:23, 4:30, and 4:17.  I ran another mile or so cool down.  Total miles was 6, total time 57:02.  I stopped my watch when I took drink breaks after each hill -- approx. 15 seconds or so, so the 57:02 is total time running, the work-out took a little longer than that.  I also got blisters on the inside arch of my right foot.  I got blisters last year when I did the "hill" work-out too.  There must be something that I do when running hills that causes the blisters, but I don't know what it is.

I felt pretty good the whole time.  The hills were pretty bad when it was hot, but by the last one it had cooled down and my time was better.  The heat really makes the work-out much harder.

Hills

1.25 mile warm up, 6 x .33 mile hills on north end of town. 1:53, 1:50, 1:50, 1:50, 1:50, 1:48. Started getting difficult after three reps. About .9 cool down. 5.85 miles total in 42:19 (7:14 ppm).

82 degrees and sunny but humidity wasn't too bad. Went at about 5:20 pm. Felt ok. Don't have much leg speed right now.

2 x 10 minute intervals at fast pace

Beautiful morning at Silver Lake for a run. Legs are only about 70%, however. Baby food race took more out of them than I thought. Did 1/2 mile warm-up (5:10) followed by a 10 minute fast pace (9:15 at the mile mark), then a 2 minute jog followed by another 10 minutes at a fast pace (9:30 at the mile mark). Ended with a 2 minute jog and a 1 mile cool down (11:40).

evening run with Nathan

I took Nathan to IWU track tonight.  I wanted him to run a mile so he was prepared for his race on Saturday.  We did a warm up lap, and then ran a mile in 10:36.  Nathan was pooped, so he sat on the grass and proceeded to drink my gatorade, while I ran another two miles.  I ran the second mile in 9:05 and the third in 9:26.  Nathan joined me during parts of it, but never ran another full lap.  We walked a cool down lap and called it a night.

Definitely not my "traditional" easy 3, but it was fun to run with Nathan.

2 miles easy

2 miles easy after work. 14:26 (7:15, 7:11).

2 tempo + 1 easy + 2 tempo

I couldn't run this morning because we were having a horrible storm with lightening, thunder, and pouring rain.  After work I went to Allie's softball game and planned to run when I got home.  Imagine my surprise when I stepped out the front door and saw a black sky ahead of me.  I warmed up with a .3 mile walk, and by the time I started to run it was already raining.  It was also dark.  In fact, during most of the run I had to stop at street lamps to see my watch.  I do not think I've ever been this wet.  I am absolutely soaked to the bone.  I must add, however, that running in the rain was pretty nice in some ways.  It is 82 degrees out, and the water sure feels good!  On a sad note, my watch died (low battery) during my cool down, so I am very depressed about that.  I can only hope the new charger comes before Saturday.  I keep checking and the web site says my order is "processing."  

I felt great the first mile, and did my usual quick start.  9:05.  The second was 9:30.  I really enjoyed my easy mile in the middle, and found myself loafing and daydreaming.  Still I was surprised it was 10:55.  (I have determined that I really have no idea what pace I am running when I run.  I am totally clueless.)  When it was time to do the last two tempo runs, I had a hard time at first getting my speed back up, but then it seemed pretty good.  The last two miles were 9:40 and 9:29.  

Total time for 5 miles was 48:44.

My calves were sore all day, but they felt fine when I ran.  I think they are going to be fine for this weekend as long as I keep stretching and warming up.

Workouts for Grand Haven 10k week

Tuesday: 3-5 easy (lisa); off (Dad)

Wednesday: 4 x Hershey Hills, warm up and cool down (Lisa);

Dad - Half mile warm up, 2 x 10 minute fast w/ 2:00 jogging rest, 1 mile cool down

Thursday: 3-5 easy

Friday: 1-4 easy

Saturday: 10k

Sunday: off

Speed workout

1.2 mile warm up to the Bellaire track, 5 x 1000 repeats with 2:00 standing rest. Ran 3:32, 3:31, 3:32, 3:33, 3:32. 1.2 mile cool down home. 5.5 miles total.

Didn't really know how fast to expect. Was happy with consistency but added all up they don't make a very fast 5k. But, I guess it's ok considering 8-miler yesterday and race on Saturday. Temp was 79 at 4 pm when I went, but humidity was like 57% so it actually felt cooler than when I ran yesterday at Silver Lake.

4 miles easy

Did 4 miles easy (10:20; 10:35; 10:30; and 10:49) at Silver Lake. Total time was 42:14 (10:34 ppm). Legs are still really tight, tired and sore from Saturday. Cardio seemed good, however, despite the humidity.

easy run/walk

Walked 3 miles and finished with a 1 mile easy run in 10:26 at Silver Lake this morning. Left hamstring knotted up at end of run. No doubt I am still dehydrated from yesterday and didn't hydrate properly this morning. Weather is still very humid.

Long run

8 miles on a humid morning at Silver Lake. 61:43 (7:42 ppm). 30:20 at 4 miles. Went very slow and easy, but was quite tired at the end. Definitely was not just an easy run. Legs are pretty beat up right now it seems like. Right shin and left hip/quad continue to cause problems. My shirt probably weighed 5 pounds at the end of the run, and that sucked. Might revert back to running shirtless.

baby food race

I met my goal, which was to break 28:00 minutes, but it didn't come easy. My running nemesis, the warm humid day, made it difficult the whole way. Legs felt good throughout, but I never caught a second wind in the muggy air. First mile was 8:36, second mile 8:58, and there was no 3rd mile marker. Total time was 27:41 (8:56 ppm). This was a modern day P.R. for me so I am satisfied. Also, finished 2nd in my age group (out of 3).

Baby Food Race

Had a great race today.  First mile 8:17, Second 8:44, last mile approx. 9:00.  Total time 26:24.  Best time ever.  Felt great first two miles, then started to suck some wind big time.  I was really huffing and puffing the last .75 miles.  No real sprint at the end.  I had nothing left!  

baby food race

Finished 2nd in my age group and 10th overall in 18:19.3 (5:55 ppm). Was a warm and muggy day and that I'm sure had an effect on me in the later miles. First mile was 5:29, two mile split was 11:34, there was no three mile marker. I didn't really have a lot of energy today. drove from kalamazoo to bloomington and back to silver lake in one day yesterday. I just haven't really broken out into a good rhythm all summer. 1 mile warm up plus strides and one mile cool down. 5.25 total miles for the day.

1 mile warm-up

Just did a 1 mile warm-up to get the legs working. Saving all energy for tomorrow. Forecast for race day is warm with showers early. Thunderstorms won't develop until later in the day. It will be humid, but the showers will keep the heat down in the morning. I wouldn't recommend wearing a long sleeve shirt, however.

Minor goal is to do 9:10/miles. Major goal is to break 28:00. A lot depends on the course, which is unknown to me, and the humidity. I'm taking my racing speedo just in case.

2 easy

easy two down KL. 14:16 (7:00, 7:16). Legs felt better than yesterday but then tired. It was already hot and humid at 6:50 a.m. It's going to be a hot one tomorrow... can't wait.

Minimum goal for tomorrow is to beat Spear-It time (18:36). Big goal is to break 18:00.

Post 101

Congrats, Lisa, you were the 100th post to the blog.

I ran 2 easy tonight in Cadillac. I stopped over on my way to Kalamazoo. It was 90 and humid all day in Bellaire. I noticed it was cooler in Cadillac so I made that my plan. Ran 2 miles in 14:43 (7:25, 7:18). Legs were totally dead and achey. I think running in the heat every day is just killing me. What I'm missing is an ice bath. I need an ice bath after these runs.

Stepped on dad's scale after the run and I was 170. Last Thursday I was 172. At Easter I was 178. A few weeks ago when I was in Cadillac it was like 174 or 175 and a half. Can't remember.

Slow 2 at 88 degrees

I ran 2 miles tonight.  Total time 20 minutes.  First mile was 10:17, last one I went faster to complete in 9:43.  My left calf hurt me all day today.  It's just really sore.  I stretched for 10 minutes before running, and that did seem to loosen both legs up a little, but I definitely felt the pain with every step.  I'm not doing anything else until the race.  I hope it isn't too hot Saturday, because these last two nights in the 80 plus degree weather has reinforced in my mind that running when it's hot is not my strong point!

very easy 3

Ran a very easy 3 this morning at Silver Lake. Temp was 70 degrees and humidity 86%. I purposely slowed down to begin conserving energy for the race Saturday. A huge helping of P.J.'s blueberry buckle last night helped put the brakes on. First mile was 10:31, and I then lost track of the next 2 mile times, probably semi-intentionally. Total time was 32:18 (10:46 ppm). Tomorrow I will post my goal for the Fremont race. Never have run this course before so I am shooting in the dark. I do know it will be warm and humid!

3.5 easy run

I ran tonight in 86 degree weather, but it was partly cloudy so it wasn't actually that bad.  I was really worried about my left calf, so I decided I would go slow and just take it easy.  I even downloaded slow songs to my ipod because I thought it might help me ease the pace and be more relaxed on the run.  My calf never cramped, but it hurt pretty much the whole time.  The first mile or so it was like both my calves were rocks -- which I have experienced many times when running at the lake.  I stretched a lot before hand, but that did not help at all. In fact, I am starting to think the stretching is what makes my calves hurt when I run.  Anyways, the right side eased up, as has been the case in the past, but my left calf kept hurting.  I have really increased my fluids in the last 48 hours, and I drank a big gatorade before and after the run.  I am trying to do better with my hydration.  My calf hurts now.  It's just a dull pain with every step I take.  Do you think I should do any more running before Saturday Chip?  My plan was an easy 2 tomorrow night, but I didn't know if I should just stay off it or what.

My splits were 9:47, 9:58, 10:17, 4:33 (not sure if these splits are correct or not because they don't really seem right) -- total time was 35:05.

Recovery run

Couldn't do normal 4.5 route because of some music thing going on downtown. Just kind of cobbled together a route. Based on the mile times I know, I'd say I averaged around 7:10 and probably went about 4.6 miles or so. Total time was 33:13.

easy 4 miles

Ran an easy 4 miles this morning at Silver Lake. Temp was 70 degrees and humidity 83%. Probably very similar to the conditions we'll have in Fremont Saturday. First and second miles weren't too bad (10:02 and 10:04), but then P.J.'s "blueberry buckle" dessert kicked in. P.J. is visiting us for 2 nights, and she brought a big pan of her famous "b-berry buckle". Mom gave me a huge serving with vanilla ice cream about 9:30 last night. Anyway, my time for the last 2 miles deteriorated to 10:15 and 10:27. Total time was 40:48 (10:12 ppm). I made up for it by doing 3 x 15 sec strideouts followed by 3 x 20 sec strideouts.

High tempo-ature run

It was 90 degrees today but low humidity, but then at 4 pm a thunderstorm rolled through. The sun came back out, and by the time I ran at 5 pm Bellaire was like a sauna.

Ran 4.5 in 28:35 (6:21 ppm), which is a course record (old 28:50 on 6/26/08). Felt crappy throughout the first mile but was surprised to see I clocked a 6:02. I was 14:20 at the church turnaround and 22:15 at 3.5; I clocked a 6:20 final mile.

The heat was a killer today. First mile I felt bad because I was not warmed up. The rest of the time I felt a couple moments of energy but those were quickly tempered with the high temperatures. In the middle 2.5 miles of this run I go up 5 big hills, and that sucks even worse in the heat. I hope the fremont race is flat.

Fast Tempo Run - 4 miles

Today I was supposed to do 4.5 miles around 9:25 pace.  I had a really good workout, but then at the end -- mile 4.07 I stopped because I felt like I was going to throw up.  The sun was just beating down on me and I was so exhausted, I felt like I really needed to catch my breath or I was going to either pass out, or barf.  So, I walked a few paces, then started jogging slowly.  I was fine until 4.18, when my left calf suddenly cramped and I could barely walk.  I had to hobble the rest of the way home.  Chip assures me this is not a serious injury, and I just need some water and stretching, so I think it will not affect my race on Saturday.  It is really hot here, and I am going to have to run earlier, or drink a lot more water, or both.

My times were really fast.  I pushed myself as hard as I could.  I ran the first mile in 8:49, and then I figured I would just keep running fast and see if I could sustain it.  I thought it would give me some confidence for Saturday.  My 5K time was 28:02, which makes me think I have a good chance of breaking 28:00 on Saturday, if the conditions are right anyways.  

My splits:  8:49, 9:02, 9:18 (5K 28:02), 9:03, then I only ran to .07 (see above paragraph).  According to the GPS watch (still low battery, but I had to use it today -- will save rest for Saturday, I promise) I did 4 miles in 36:14.  Definitely a record for me!

4.5 mile tempo run

Ran 4.5 miles at Silver Lake this morning at an up tempo pace. First mile 9:19 and second mile 9:34. Lost track of the time for the middle 1 1/2 miles. Last mile was 9:24. Total time was 42:33 (9:27 ppm).

Richard Tompkins says the Fremont race is always hot and humid. He was the race director for several years.

easy 3 miles in Cadillac

Ran an easy 3 early this morning. Weather was perfect, and my legs felt better than last 2 days. The mile times were (unlike Lisie I have time to do the math): 9:40; 9:52; and 9:36. I seem to run better in Cadillac. Total time was 29:08 (9:43 ppm).

Morning Run - Easy 3

I set my alarm for 6:40 and got up at 8:20 today.  I was exhausted from the weekend.  I then spent another 10 minutes looking for ipod, which Maya had placed under my desk.  I had to run without my new BFF, the GPS watch, because we cannot find the charger for it, and I'm trying to save the juice for our run this weekend.  So, the morning did not start off well.  I did an easy 3 on my usual route up to Rollingbrook park and back.  Total time was 29:46.  First mile was 10:08, Second mile was something less than that, like 9:50, and I cannot take the time to do the math for the last mile!

Tomorrow's work-out looks VERY tough.  I am curious about whether or not I'll be able to do it.  I keep telling myself it's the only hard work-out of the week, so that should help.

Long run

7 miles in 50:13 (7:10 ppm). Felt absolutely horrible. Heart was beating out of my chest, legs felt like rubber and it was like I was breathing through a straw. 25:10 at halfway. 7:00 first mile, 6:55 last mile, which was probably the hardest 6:55 mile I've ever run in my life. Just wanted to make it back under 50:20. Almost threw up at the end trying to do it. Strong headwind last half mile didn't make it any easier.

Took a three day layoff to try and heal my IT band. It didn't bother me today, but the layoff probably had something to do with how horrible I felt today. Did some shock therapy in the shower afterward.

7 mile long run

Ran 7 miles this morning at Silver Lake, but I was disappointed in my speed. Legs still feel a bit heavy. I plan to work on speed this week at the lake so I can keep up with Lisie in the baby food race.

First and second mile were 10:10 each. At the 3 1/2 mile turn I was at 36:02 (10:18 ppm). Was able to pick up the pace in the last 3 1/2 miles and turned in a 35:28 (10:08 ppm). Overall time was 71:30 (10:13 ppm).

3 miles easy

Ran 3 miles easy at Silver Lake after 2 days off because of a jury trial in Traverse City. Legs still felt dead, probably because of too much sitting the last 2 days. Mile times were 9:58;10:25; and 10:17 for a total time of 30:40 (10:13 ppm). Haven't run well since the 4 easy 1 hard run last week. Tomorrow is the 7 miler which will tell if I can snap back.

7.5 mile long run

I had to do my long run today, because tomorrow we are spending all day at the Brookfield Zoo in Chicago with the kids.  I will "zoo walk" for my cross-training.  We had a horrible storm last night and it was overcast and very humid today.  Overall, I had a good run.  I ran into trouble in mile 5, when I went down a path and about 50 feet down the path I discovered the trail was washed out.  I stopped and tried to wade through the water, but it was too deep.  I had to turn around and run back to the main path and back-track.  This was very depressing because it also meant running back up a big hill.  My times were as follows: 9:52, 10:02, 10:05, 9:58, 10:07, 10:25 (the bad mile 5), 10:04, 5:00 (for last half mile).  Total time was 75:37.  I felt pretty good afterwards.  

4 easy + 1 fast

I got up at 6 a.m. to run this morning.  I have court all day (in both Bloomington and J'ville) and then I fly to Atlanta at 6:00 tonight.  I knew I would not be running tomorrow, so that helped motivate me to get up and get the job done today.  I ran the 4 really easy (9:48, 10:04, 10:12, 10:10).  I felt pretty good when I started my 5th mile.  I probably started it a little too fast, because I felt like I ran out of gas and really had to push it at the end.  I finished in 8:52, so I met the sub 9:00 goal.  My total time was 49:15.  

easy day

4.5 easy in 32:27 (7:12 ppm). Left IT band is flaring up again.

3 miles easy in Cadillac

I debated whether to even run today as my legs and body are really dead. However, I thought I would run a mile to see how it went and go from there. Ended up running 3 miles very easy and very slow in a time of 32:06 (10:42 ppm). I am doing a jury trial in Grand Traverse Circuit Thursday and Friday so I'll have to figure out how to get the workouts in on those days. Beautiful weather here today. Wish I was at the lake!!

Easy 3

My shoes were still a little wet at 7 a.m. when I put them on for my "easy 3."  I started out too fast at 9:17 for the first mile, so I slowed down to 9:41 and 9:43 for the last 2.  Total time was 28:43, or something like that.  I felt pretty crappy.  I didn't get much sleep last night and my legs were really tired from the work out last night.  I am nervous about being able to do 5 mile run Chip has scheduled for tomorrow!

Query: Is Chip trying to kill me?

It was raining steadily as Raj and I began the track workout tonight.  There was one other guy running in the rain, jogging in lane 3, and doing about 12 minute miles from what I could tell.

The workout was 5 x 1000 meters in 5:30 with 2:30 rest in between.  I had no idea how hard this workout was going to be, which is a good thing, because I think I would have found some excuse not to do it had I known.

As I was running the 3rd 1,000 meters, I started to think about how much I wanted to quit running.  Then I started to think about how much I wanted to fire Chip.  Then I started thinking about how I was going to get athlete's foot for running this long in the rain.  Then I started thinking about how I wished I had eaten less for lunch.  

My times were as follows:  5:17, 5:14, 5:18, 5: 24, and 5:44.  Raj did not run the last one with me (he sprinted ahead) and I think that's one reason I was so slow.  (As much as I hate to admit it, having him yell "c'mon" and "keep going" every 100-200 meters apparently kept me moving...)  There was also the fact that I developed horrible chafing on my inner thigh from running in soaking wet shorts.  The last 2 laps were sheer pain...

I came home and took a hot shower, ate a bowl of cereal, and now I'm going to bed.  (It's only 7:38 p.m., but I'm so exhausted I just want to lay down!)  

 

Today's workout

4.5 easy then finished with a hard 1 mile. I went at about 5 pm, and when I started the heat index was 81. By the time I finished it had risen to 85. I start wilting when it gets above 60, so the heat was a challenge to deal with today. Plus, I've had a terrible sinus headache the last two days. I thought I was coming down with something. I went to bed early last night, and I felt a little better today but still not great. My pulse this morning had gone back down to 52.

Still, I met my goal of breaking 6:00 for the mile today as I recorded a 5:56. I really pushed it the last half mile to make it. I just visualized myself coming in at the finish of the baby food race!

For the easy section, my time at 2 miles was 14:25, and it was 32:00 after 4.5 (7:06 ppm). Total time was 37:56 (6:53 ppm).

I don't know what it is about the lake but my times and paces are always slower there.

4 easy followed by 1 hard

Ran 4 easy followed by 1 hard in Cadillac. Less than ideal running conditions with the humidity at 94%. First mile 10:03 and 40:10 (10:03 ppm) at 4 miles. Gave maximum effort to run sub 9:00 for the last mile but ran a 9:00 flat. Total run time was 49:10 (9:50 ppm). This was a tough workout under the weather conditions.

2 miles easy at Silver Lake

Ran 2 miles easy this morning at Silver Lake. Really stiff and sore at first from my shins to my neck but then everything loosened up a bit during the second mile. Temp was 70 degrees and humid. Rained last night and feels like rain is coming again. Time was 20:22 (10:18 and 10:04).

easy day

2 easy this morning. 15:16. Really humid here this morning. Legs are feeling tired. Resting pulse has gone up from 51 to 55 to 58 in the last four days. That's not a good sign.

Workouts 7/7-7/19

Workouts 7/7-7/19

Lisa and Dad

Monday: 1-4 easy or cross train depending on how you feel, keeping in mind Tuesday's workout will require energy. If you are totally wiped take Monday off.

Tuesday: 4 miles easy then 1 mile at sub 9:00. Basically try to do a one mile time trial. Get in a bit of a cool down and stretch.

Wednesday: 3-4 easy plus 4 x 15 second strideouts

Thursday:

LISA: 5-10 minute warm up, 5 x 1,000 meters at 5:30-5:35 each w/ 2:30 standing rest in between. 5-10 minute cool down plus stretching

DAD: .5 mile warm up, 4 x 6:00 up tempo w/ 3:00 jogging rest in between, .5 cool down.

Friday: 2-3 easy

Saturday: cross train 30-60 minutes or off if you are feeling really fatigued. Or if that is the case take Friday off and cross train Saturday.

Sunday: 7-7.5 miles easy

Monday: 3-4 easy

Tuesday: 4.5 miles at tempo pace. Try to average sub 9:40 (Dad) and sub 9:25 (Lisa). 4 x 15 second strideouts.

Wednesday: 3-4 easy

Thursday: 2-3 easy

Friday: 1-2 easy

Saturday: baby food race

easy 7 miles with hill loop

Lisie and I ran an easy 7 miles this morning at Silver Lake, incorporating the hill trail loop. This was the first 7 miler of the training season. Weather was beautiful and sunny, but there was a lot of traffic with all the "sand fleas" here for the holiday weekend.

Our total time and ppm was 70:39/10:06 (Lisie) and 70:44/10:07 for me. The mile breakdown was 10:19; 10:04; 10:13; 10:56(trail); 9:25 (downhill); 10:06; and 9:39/9:44.

long run

7 miles in a.m. at silver lake. 51:45 (7:23 ppm). 7:30 first mile, 15:00 at 2. 26:23 at halfway. 45:03 at six miles, 6:42 last mile. Still pretty tired.

4 easy

4 easy miles in a.m. at Silver Lake. 29:37 (7:24 ppm). 15:07 at half. Felt stronger than Thursday. 4 strideouts.

easy 4 miles and sprints

Ran easy 4 miles this morning at Silver Lake in 39:30 (10:00;9:58;9:58;and 9:34). Overall, 9:50 ppm. Later I ran a few sprints with Lisie and Raj. Felt sluggish after eating too much on the 4th.

4 miles & sprints

I ran 4 miles this morning at the lake.  I started out too fast, 9:36 the first mile.  Second mile was 9:47 I think, and then the last two were right around 10:05.  My body was very sore from water-skiing yesterday, despite two ibuprofen from the resident pharmacist.  We finished with some sprints.  Overall I felt pretty crappy and tired.

Silver Lake surges

After 1/2 mile warm-up, ran 5 x 3:00 surges with 1:00 jog in between on the hill route with Lisie and Raj. Lisie falsely accused me of not slowing down during the 1:00 jogs. It's terrible to be wrongly accused of such a dastardly act. The rest of the 3 miles was easy jog. Time was 29:30 (9:50 ppm). Legs felt good after the first surge which wore off the ice cream and rhubarb/strawberry pie from the night before.

At silver lake

5 miles easy in a.m. 38:27 (7:41 ppm). Legs are pretty shot. Might try and cross train tomorrow.

3 mile easy run in Cadillac

Ran 3 miles easy in Cadillac today before my rehab session. The mile times were 10:17;10:15; and 10:34. Total time 31:06 (10:22 ppm). Had to push myself to get out the door at 7:15 a.m. but got the workout done.

Easy 3

I did an easy 3 this morning, but it wasn't easy.  My legs felt horrible.  It took over 2 miles before my calves loosened up.  I had this problem yesterday too.  My calves feel so tight that I can barely run until I've run for like 20 mins, then they loosen up and I'm fine.  My first two miles was 21:00, then when my calves loosened up I picked up the pace and finished in 30:50.  

After my run, I walked a few miles with mom.  I thought it might help reduce lactic acid and keep my legs loose.  

I am exhausted.  I have no energy.  As Raj pointed out, after I run at home, I just go sit at my desk all day.  Here, after I run, I'm up on my feet pretty much the whole day.  I think I might need a day OFF!!!  

Suicide run

So I was kind of ticked off about my overall time on Monday (52:47), so I decided I'd run the same seven mile course today as a tempo run. I got up at 7:30 a.m. to do it. The original plan was to try to break 7 minutes per mile.

Then I re-realized that this is an incredibly difficult seven mile course. I ended up finishing in 51:30 (7:21 ppm) after basically limping back the last 3.5 miles. The first 3.5 was 24:02 (6:52 ppm).

The first half mile back is straight uphill and that was an absolute dagger. I was basically out of commission after that. There's one downhill on the way back and then the last 2.5 miles is basically uphill. That one downhill is an incredibly steep, all-you-can-do-to-not-just-walk and very long uphill on the way out and that is the first dagger of this run. On the way back it is so steep that it actually hurts more than helps you.

This is only my third run of 7 miles or more since the half-marathon, and all three of those runs have come in the last five days. I simply don't have the base right now to recover from the hills during the run. Also I can never do these runs after just waking up.

easy run

Squeezed in two miles after work and before 6 pm commitment. 14:17 (7:15, 7:05). 81 degrees. Hot. Ready to get to silver lake.

4 x 1/2 mile easy/3 x 1 mile hard intervals

Lisie and I did 5 miles of intervals consisting of 4 x 1/2 mile easy and 3 x 1 mile hard at Silver Lake this morning. The three 1 mile intervals were 9:12/9:12/9:00 (Lisie) and 9:10/9:12/9:05 (me). Both of us did the total 5 miles in 50:00 ( 10:00) ppm. We both agreed it was a tough workout.