6 miles easy on treadmill

Did an easy 6 on the treadmill tonight.  10 minute miles.  Much easier run than last night!

Monday and today

We had company the last 2 days, and I forgot to post the x-training I did yesterday, which was originally scheduled as an off day. We biked about 17 miles on the bike path, and I definitely used some different muscles.

Today was supposed to be 4 easy, but I only did 2 easy (10:00 ppm) due to very tired legs and a hard workout scheduled for tomorrow.

Stroller training

I was so wiped out last night after my run and dinner I fell asleep watching football and forgot to post my run.  I ran 5 miles pushing Maya in the stroller.  The first mile was in 10 minutes, and it went downhill from there.  Other miles were around 11 minutes, and I finished in 53:35.  It was a very hard workout, not just because of her weight, but also because as I was struggling to push her up yet another hill, she would start saying, "faster mommy faster" over, and over, and over again!

9 mile run

Ran 9 miles tonight on the treadmill.  Did a warm up and cool down just because I wanted to see the numbers on the treadmill roll-over and start back at zero.  I did the first 6 miles at 9:40 pace, then the last 3 I slowed down to 10:00.  I was getting really tired and wanted to quit, so I convinced myself if I slowed down I could keep running and finish.  I ate dinner and I felt it... Not a great run, but at least I got it in.

Sunday run

4.2 in 29:23 (6:59 ppm). Supposed to be easy but felt more like a tempo run. Ran last .7 in 4:25 (6:18 ppm). It was humid at 10:15. I think the best incentive against taking time off is how crappy you feel when you start up again.

7 mile long run

Cloudy and cool this morning, an excellent running day. Did 7 miles in 69:38 (9:57 ppm). !st 3 1/2 in 35:00 and 2nd 3 1/2 in 34:38.

easy 4 + 2 fast (Friday) and easy 3 today

Didn't have a chance to post yesterday.  I did an easy 4 (10 mpm) and then did 2 fast (9:13 mpm).  It was pretty hard, even on the treadmill.

Today I wanted to go longer, but I have the kids and the most I could squeeze out was a quick 3 miles.  Not sure how I'm going to get a long run in tomorrow.  I might end up having to do it on the treadmill since Raj won't be back until late Sunday night.

Gorgeous weekend here.  It was mid-80s today at nathan's soccer game.

20 minutes easy

Ran 20 minutes easy this morning. Distance slightly more than 2 miles. Averaged 9:45 ppm. Yesterday I measured out the 7 mile course for tomorrow morning. I weighed myself in Cadillac this week when I went for my cortisone shot. 188 1/2. I weighed 191 when I left for China. When I started the training program in April, I was 201 1/2. I would like to get down to about 182. Some guys on the China trip said you have to do hard interval training for that. The wild card is possible shoulder surgery. Dr. Grace has sent me to a specialist in Traverse City, and I should hear soon when the appointment is.

40:50 up tempo

Ran 40:50 up tempo this morning. First mile was 9:18 and last mile 9:33. Total distance was slightly less than 4.25 miles so ppm was conservatively 9:39. I felt pretty good until the last mile when I tired a bit. Still warm and beautiful here, and it is supposed to last 1 more day.

Easy run on treadmill

I ran 7 miles easy on the treadmill today.  I was going to do 6, but since it was the treadmill, I added another mile.  Plus, I was watching a good t.v. show and didn't want to turn it off.

I did not run the last 3 days.  I am pretty burned out.  Sick of running.  The treadmill is nice because then I can watch t.v. at least.  

The run was easy.  10 minute miles.

Late Post - Shoreline Classic 15K

Wanted to post my Shoreline Classic race results:  87:27 was my time.  Average was 9:22 per mile.  I felt pretty good, but really kicked it in the end, and was pretty exhausted the last mile or so.  I could not have kept up that pace for another 4 miles.

4 miles easy

Did 4 miles easy this morning at a fairly consistent pace: 9:45; 9:47; 9:55; and 9:58. Total time was 39:25 (9:52 ppm). Legs are quite tired as my last day off was last Friday. I leave for Cadillac this afternoon for a doctor's appointment (shoulder) early tomorrow morning. With coach's permission, I would like to take tomorrow off (3-4 easy) as I will not get back to the lake until tomorrow afternoon, and Friday looks like a more important workout day.

Workouts

DAD:

Wednesday: 4 easy

Thursday: 3-4 easy

Friday: 40 minute tempo run. You should make it well over 4 miles.

Saturday: 20-30 minutes easy or cross train

Sunday: 7 miles

Monday: off

Tuesday: 4 miles easy

Wednesday: half mile easy, mile hard, half mile easy, mile hard, half mile easy, mile hard, half mile easy

Thursday: 4 miles easy

Friday: 3 miles easy + 15 minutes hard + 5 minutes easy

Saturday: easy or cross train

Sunday: 7 miles

LISA:

Wednesday: 1 mile easy, 1.25 miles up tempo, 1 minute easy jog, 1.25 miles up tempo, 1 minute easy jog, 1.25 miles up tempo.

Thursday: 6 easy

Friday: 4 easy + 2 hard at 5k race pace

Saturday: 6 easy

Sunday: 9 easy

Monday: 60 minutes up-tempo (9:25 or so)

Tuesday: 6 miles easy

Wednesday: 8 x Constitution Hills. 1 mile warm up and cool down.

Thursday: 6 easy

Friday: Mile warm up, 2 minutes hard, 1 minute easy x 10.

Saturday: 4-5 easy

Sunday: 10 miles

3 miles hard

Another absolutely beautiful day here at the lake. Ran 3 miles hard about 11:00 a.m. Time was 27:51 (9:17 ppm). Another 2 weeks, and I should be where I was fitness-wise in late July.

15 minutes easy and stretch

Just 15 minutes easy this morning and some stretching. Did 6 miles yesterday and I needed a little more recovery time. Still beautiful running weather at the lake.

Easy run

4.2 easy today in Bloomington in 29:36 (7:02 ppm). It was hot out and the run felt way harder than it should have. It cleared up my sinuses a bit though. I did a nice snot rocket into the McCain lawn. Weighed 169.5 after the run so I haven't gained any weight.

6 mile long run

Ran 6 miles this morning in 59:38 (9:57 ppm). First 4 miles were easy (40:16/10:04 ppm) and the last 2 up tempo (19:22/9:41 ppm).

3 miles easy

Another beautiful day at the lake. It is supposed to continue until next Thursday. I ran 3 easy about 11a.m. It was warm with a nice breeze. Tomorrow is the 6 miler so I didn't want to push at all. Time was 29:59 (10:00 ppm).

Easy 4

Did an easy 4 this morning on the treadmill.  10 minute miles.

Boilermaker Run

I drove to West Lafayette, IN last night so I could get up early for a run.  I didn't get to bed until 1:00 a.m., so it was REALLY hard to get up and run this morning at 7:30.  I snoozed until 8, then finally forced myself out the door.  There was a nice trail down by the river, so I took that.  It started out really nice, but then it went to a dirt path -- think trail run -- but then it went back to pavement.  It varied back and forth like this for the whole time.  I ran 10 minute warm up, 20 minutes fast, 5 minutes easy, 20 minutes fast, then did a 5 minute cool down.  Total time was 60 minutes, and distance was 6.34 miles.  It was a really hard work out for me.  I felt like I was really pushing myself.  I wanted to quit several times!  I am really going to try and get some good sleep the next two nights, because I was really tired all day.  Traveling really takes its toll on my energy.

35 minute run

Ran 20 minutes hard, then 5 minutes easy, and then 10 minutes hard. First mile in 9:16 and 14:07 at 1 1/2 miles (9:25 ppm). Last mile was 9:17. Total distance was 3.6 miles. PPM was 9:43 for the distance. For me, it was a hard workout.

5 miles easy

Beautiful day at the lake today. Ran 5 miles easy to Mac Woods and back. Coach said 4 miles, but I only did 2 miles on Tuesday so I did 1 mile extra. Times were 24:30 out (9:48 ppm) and 24:47 back (9:55 ppm). Total time of 49:17 (9:51 ppm). Happy to be able to run 5 miles easy under 10:00 ppm.

2 days of treadmill

Did 5 miles yesterday and 6 miles today on the treadmill.  Easy pace both days - 10 min. miles.

Workouts

Dad:

Tuesday - 4-5 easy

Wednesday - 3-4 easy

Thursday - 20 minutes hard, 5 minutes easy, 10 minutes hard

Friday - off

Saturday - 3-4 easy

Sunday - 6 easy

Lisa:

Tuesday - 6 easy

Wednesday - 6 easy

Thursday - 10 minute warm up, 20 minutes hard (5k race pace), 5 minutes easy jog, 20 minutes hard (5k race pace), 10 minute cool down

Friday: 4-5 easy

Saturday: 3-4 easy

Sunday: Race

2 miles easy

Only did 2 miles easy today because of "jet lag legs" and general indifference. Mile times were 10:02 and 9:52 (9:57 ppm).

8 mile run along Seattle waterfront - Sunday

I didn't get a chance to post this yesterday.  Raj and I ran 8 miles along the beautiful waterfront.  It was nice and cool with a slight breeze.  We ran the first part pretty easy, but then picked up the pace.  Total time was 78:55.

Dad ran with us for 4.2 miles of it.

5 mile run in Seattle

Dad, Raj and I did a nice 5 mile run today in Seattle along the waterfront.  It was nice and cool, with a slight breeze.  We took it easy (I had a LOT of champagne last night...) and really enjoyed the run.  Total time was 52:04.

6 mile run

I ran 6 miles outside this morning.  It was humid and very "moist".  I had a hard time breathing.  I had a hard time running too.  I can't figure out why I am struggling so much this week.  I ran this same route last Friday in 57:12, and I was a full 2 1/2 minutes slower today, at 59:44.  Maybe I have just not recovered from Sunday's race still?  I have no idea.  It sure sucked though!!!

Splits:  9:51, 10:19, 9:54, 9:53, 9:59, 9:47

Morning on the treadmill

I took yesterday off hoping it would help my legs, but I still felt weak today.  I got dizzy, light-headed, and nauseous, so I thought it would be good to walk for awhile.  I opened the window by the treadmill because I thought I was probably just too hot.  I ended up going 3.5 miles, but I probably only ran about 2 of them.  Not sure why I am so beaten down.  I think it was just Sunday's race, plus the travel, etc.  I am still planning on running the 15K next Sunday, the 21st in Decatur, although I haven't signed up yet.

4.5 miles easy

Ran 4.5 miles easy this noon. Mile times were 10:13; 10:07; 10:10; 10:14; and 5:01 for the last half. Total time was 45:45 (10:10 ppm).

Not dead

I am alive and well, just been very busy lately and had a bit of a let down after the summer officially ended.

Actually I have been battling a sore throat and general soreness for a while now. Only getting 3 hours of "sleep" Saturday night before trudging around at the Ironman all day Sunday (4:30 a.m. t0 1:30 a.m. by the time I got back to Bloomington) did not help things. Just starting to feel recovered today. Was too tired to even watch TV yesterday in the middle of the afternoon.

I will be back coaching full time on Tuesday.

Short run in KY

I went back to the state park this morning for a short run.  I did 2.5 miles and that was all I had time for.  When I got there I realized I did not have my watch with me.  Thus, I have no idea how long it took me.  I did feel a little better than Monday, but not much.  I think I need to take a day off and just rest my legs.  I felt pretty weak still.  

5 miles in KY state park

I had perhaps the worst run ever today.  I was exhausted.  It was 90.  My calves were throbbing.  But i ran anyway.  Well, I ran/walked anyway.  There is a 2.5 mile loop at Barren Lake State Park and I did it twice.  After the first lap, I went to the bathroom and splashed water on my face because I seriously thought I was going to melt.  I've never been so sweaty in my life.  I had to walk up the hills, because every hill my calves cramped and were extremely painful.  I stretched before-hand, but i think the race yesterday just killed my legs.  In any event, I did 5 miles and it took me like 55 minutes, but at least I did something today and didn't just spend all afternoon at the posh Days Inn in Glasgow, KY... 

On the plus side, the last time I was in this park I was 8+ months pregnant and weighed over 200 lbs, so at least I felt much better about that!

IVS Half-Marathon Relay

Raj and I had fun doing the Half Marathon as a relay team today.  It was in Peoria and VERY hilly.  I thought it was comparable to Grand Haven, probably harder hills, but a little easier weather.  I'm not sure of my exact time, but I know it was 60: something.  I think about 60:30 or 60:40.  I didn't stop the watch (I was handing it off to Raj in the relay zone) and then after I handed it off I had to run about 15 more feet, so I have no idea what the actual time was.  We did not get an award :(  The third place H & W team got 1:55:55, and we finished 1:58:something.  Raj was faster than me, which was apparently his main motivation!  :)  I was very proud of him.  He did a great job.  I was a little disappointed in my time, but with those huge hills, overall I am not upset.  I for sure wanted to get below 62:00, but was secretly hoping to break 60:00, which I did not do.  

3.5 miles up tempo

Ran 3.5 miles this morning up tempo. Wanted to do 4, but I ran out of gas after 2 1/2 miles. First mile was 9:40; second was 9:50; and third was 10:18. Finished in 34:53 (9:58 ppm). Long way to go to get into the shape I was in in July; however, I was encouraged I could do 3 1/2 miles under 10:00 ppm.

2 miles race pace

I thought I would change the pace today so I did 2 miles at my current race pace, which is about 30 seconds per mile slower than July's. Time was 18:56 (9:28 ppm). 2 miles is my max at this pace at the present time.

6 mile run

It rained all day Thursday.  Literally.  From the moment I woke up, until the moment I went to bed.  Thus, I skipped working out Thursday.  As a result, I had some pretty fresh legs today for a quick 6 mile run.  It was a little fast, but everyone was waiting for me to go to dinner at Puran, so I had to hurry home!

Splits:  9:21, 9:49, 9:29, 9:34, 9:35, and 9:31.  Total time:  57:12.

My goal for Sunday's race is 62:00.  It's 6.55 miles.  

3 miles easy

Hey, the old man is back. I found out this morning that taking 26 straight days off isn't the ideal way to maintain fitness. Anyway, I went out on the road this morning for a 2 mile easy run but stretched it into 3 as I felt decent after a 9:52 first mile. I was deceived by the first mile as I quickly deteriated after that. Finished the 3 miles in 31:27 (10:29 ppm). It did feel good to start again, however. I just have to be patient. Lisie and I will be in Seattle the weekend after this. Hopefully, we can get in some treadmill work at the hotel.

5.5 miles easy on treadmill

Had to take it easy tonight and do another treadmill run.  It was tough, since I was screaming at the television pretty much throughout the run.  (I watched the RNC while jogging.)  It was big mistake, given I already had stomach problems...  

Lisa's workouts

Wednesday: 5-6 easy

Thursday: Constitution Hills x 8 (new course)

Friday: 6 easy

Saturday: whatever you do

Sunday: Race

7 miles easy

Gastrointestinal distress forced me to run on the treadmill today.  I couldn't be more than 10 feet from a toilet, since I spent quite a bit of last night and this morning on one.  No idea what I ate, but it obviously didn't sit well...

Took it easy - 7 miles in 70 minutes.