3 mile walk/jog

Absolutely gorgeous day here at the lake, and after 3 days off, I couldn't stand not getting out. Walked 30 seconds then jogged easy for 30 seconds for 3 miles. Groin still tender so I took it very easy. Time was 35:09 (11:43 ppm). Stretched a lot before and after.

2 miles

fit in 2 miles before I left for the day. Ran them at the 10 min./mile pace. Legs felt fine, but lungs don't feel very good, seems like they would be better by now. Dad maybe you can take Squidy on a little jog while she is there this week...

last 4 days

Friday ran 4 at the lake, slow pace (not sure if I posted that already or not). Saturday did not run due to that day's events. Sunday did not run due to inclement weather all day in Caddy. Monday ran 3 on the treadmill around 29 minutes. I ran my slow pace at 10 minutes per mile and when I did (3?) fast paced quarter mile intervals I ran them around the 8:10 minute mile pace or so. Sucked. I just finished a harsh workout with my trainer (I can send it to you if you would like to try it at home) and going to try to get upstairs to do a slow couple miles later if time permits.

3 mile run

Did 3 miles on the treadmill this morning at 10:00 pace.  I won't be able to run until Saturday, so I wanted to squeeze it in.  

last 3 workouts

The last 3 workouts have been as follows:  Friday - ran 3 miles, Sunday - ran 4 miles (outside with Raj), and today walked 30 minutes.  (All the tvs are dead in the house.  I wanted to run, but I cannot run on the treadmill without television.)  I gained one pound somehow too.  Must be the Chico's chips and red sauce.  I will get back after it this week!  It will be hard since I am traveling.

Mears Pirates Run

Ran the Mears Pirates Run 5k in 28:56.6 (9:20 ppm). Oldest guy running so I got a medal. Right leg, knee to groin, was really bad with tendonitis from the first step and all the way to the finish. Wanted to quit in the first quarter mile, but I finished. I'll have to rest it for a while no doubt.

Pirate Pay Day

Finished 2nd overall and first in my age group at the Pirates Regatta in Mears, earning a $50 purse. My time was pretty slow, though, at 18:18.5. It was really muggy this morning and I struggled to catch my breath over the last mile. Splits were 5:39, 5:55, and then my last one must have been around 6:15. I really died the last mile. The puke was in my throat. I don't do well in the humidity, and the layoff no doubt hurt me.

pre-pirates prance

Easy 2 in a.m. - 14:35. Having a hard time breathing.

A bit of history

Back in June I posted my summer mileage totals, but I only had since 2005. I was in Cadillac today and picked up all my old logs since I was a freshman in high school (1997) when I became the first freshman in CHS history to become a member of the 300-mile club.

Here are my totals every year since then:

1997: 306.4
1998: 392.65
1999: 443.1
2000: 630.9 (senior year at CHS; ran 291.6 miles in August)
2001: 459.1
2002: 449.3
2003: 319.35 (injured part of summer)
2004: 597.0 (senior year at IWU)
2005: 70 (first summer with no season to prepare for)
2006: 331.7
2007: 120.45 (late bloomer this year...ran quite a bit in the fall leading up to Vegas half marathon)
2008: 358.7

Caddy style

Easy 3 in Cadillac in 21:39. Found some pictures for the wedding slideshow (along with some amusing ones that I don't think will make the cut) and closed a bank account. Leaving shortly to return to the lake after I hit up G&D.

Weighed in at 168.5 on Dad's scale after run.

7/20 and 7/22

Ran 3 with Mike on Monday, regular slow pace. Did not run on Tuesday due to other events. Only had 20 minutes to run yesterday so did 2 pretty fast (for me). I did slow quarter and then fast quarter intervals for a mile and a half after a slow first half mile. It ended up being around 9 minute miles. Didn't hurt too bad though. I can't run today because I don't have time. I did have a 30 minute session with my trainer though. Hopefully will be able to get a run in tomorrow a.m. at the lake.

3 miles slow

Foggy morning, but I was able to grope my way for 3 miles. Coach said slow down on easy days so I did. I always do what coach says. Splits were 10:31; 10:24; and 10:38. Total time was 31:33 (10:31 ppm).

3 miles quick

I did 3 miles on the treadmill at 10:00 pace.  That used to be my "quick" pace, but now I can run it fairly easily (on the treadmill anyways).  Looking forward to getting a run in at the lake this weekend.  Thus far, Silver Lake is the only place all summer where I have run outside.  All other runs have been on the treadmill!  I love running around the lake, especially when there's a nice breeze.

4 miles easy

A little humid today at the lake. More like typical July weather. Ran 4 miles easy. Splits were 10:03; 9:31; 9:46; and 9:48. Total time was 39:08 (9:47 ppm).

Humid run

The apartment hunting/wedding/apartment hunting whirlwind is finally over, and I'm at the lake. I ran three easy in 21:49 plus 1 hard in 5:47 (27:36) plus a one mile cool down in 7:49 for five miles total.

The 5:47 gassed me. It was humid today, and that combined with the layoff took its toll.

getting back to business

I walked 1.5 and ran 1.5 (10:00 pace).  I wanted to do more, but that was all I  had time for.  AFter taking time off from our trip to St. Louis and my work in Minnesota, it had been 4 days since I was on the treadmill.  (I walked 30 mins. Saturday).

I am up to 11.4 lbs lost!

rare sub par performance

Absolutely gorgeous day here at the lake today. It was a little warm to run but not bad because humidity is low. I was not satisfied with my sub par performance in today's workout. Legs and whole body felt heavy. I did my best, but I feel I fell short. I suppose this happens to other great runners besides me. Started with a 1 mile warm up (10:23) then went immediately to 12 minutes at race pace (9:04 ppm/1.32miles). One minute standing rest (3 feet) was followed by 2 min. jog (11:45 ppm). The next 12 min. race pace was too slow (9:26 ppm/1.27 miles). I sucked air the whole way. Legs would not respond and felt like they were filled with dune sand. Took a one min. standing rest and then a 2 min jog (11:53 ppm). Last repeat was 3 min. at race pace (9:25 ppm/.32 miles). Cool down was .71 miles (11:51 ppm.) Was supposed to do one mile cool down, but I was at the cottage mailbox, and legs were dead. Total distance was 5 miles in 51:55, includes standing rests, (10:23 ppm).

QUERY: Am I the only one posting anymore??

6.5 miles easy

Another ideal running morning at the lake. Usually, it is hot and humid after 9 a.m. this time of year, but this year it has been very cool. Ran 6.5 miles easy as the long run for the week. Total time was 1:05:28 (10:04 ppm). Mile splits were 10:13; 10:02; 10:02; 9:49; 10:09; 10:03; and 5:08 for the last 1/2 mile.

3 miles w/mike!

Mike decided to go with me today. We ran to the state park and back. We took the road behind Ray Bruin's house on the way there so it may have been a little longer than 3. We ran slow and then ran fast on the last leg past the corner. Mike of course had to out sprint me at the end to be the victor. I don't know if he will go with me again or not, but he had no problems keeping up.

3 miles again

Ran to the state park and back yesterday. Slow pace, the way back was pretty windy and made it a little challenging. First time running 3 outside, tried to fit in a few faster intervals, but didn't work so well.

3 miles easy

Ran 3 miles easy this morning. Time was 30:32 (10:11 ppm). Time at 1.5 miles was 15:00 min. I have a right knee and groin problem which really slowed me down the last mile (10:33).

Apartment Shopping

Day was filled with apartment shopping in Peoria all morning, but I was able to sandwich in a token mile (6:44) between that and attending Van's rehearsal dinner in Peru. The good news is Val and I think we found a place.

3 miles easy + 10 min. 5k pace + 5 min. cool down

Perfect running weather this morning, cloudy, cool, and misty. Terrible weather for people who had vacations planned. Started out with 3 miles easy. First 1.5 mile pace was 9:42 ppm; 2nd 1.5 miles was 9:53 ppm. Total time for 3 miles was 29:20 (9:47 ppm). Went immediately into 10 min. 5 k pace. Covered 1.12 miles in the 10 min. (8:55 ppm). Finished with a 5 minute cool down (11:06 ppm). Total time and distance was 44:20 and 4.57 miles (9:42 ppm).

fast 4

Did 4 miles fast (10:00 pace, which is fast for me these days) on the treadmill.  I didn't want to run at all, but I forced myself into it.  I am glad now that it's over and I did it.  I am going to be busy traveling next week, so I felt like I had to do something today.  I walked 45 mins. yesterday.

Weight loss is going well this week.  I am down 10 lbs.  I am booking my flight to Las Vegas after I lose 2.5 more lbs.  (another reason to jump on the treadmill!)

3 mile milestone

Just got done running 3 on the treadmill. Slow pace, but did a couple fast paced intervals for some short distances. Overall not horrible. I also personal trained for a half hour earlier so good workout day.

very easy 4 miles

Woke up this morning not feeling well with a bad stomach and slight fever. Almost didn't do the workout, but I decided to go as far as I could. Ended up doing the full 4 miles but very slowly. Mile splits were 10:22; 10:12; 10:17; and 10:36. Total time was 41:27 (10:22 ppm). Hopefully will feel good tomorrow.

It always feels good when it's over

Somehow scraped myself out of bed this morning to go run Hershey Hills. After a 1.2 mile warm up I did 4 hills in 2:55, 2:52, 2:50, 2:46. A slow 1.2 mile run home made 6.4 miles total in 45:13 (7:04 ppm). I'm happy with my times this morning.

I didn't run yesterday because I spent the morning finishing up my application for this job.

Mac Woods hill intervals

Warm and very humid day here at the lake. Storms last night knocked out the pump so I didn't get my run in until after 11:00 a.m. Strong south wind created an additional challenge for up hill running. The 10 minute warm up was followed by 5 x 2:00 up hill repeats. I jogged back to the start after every up hill foray. The workout concluded with a 10 minute cool down back to my car at Park Side. Up hill ppm's were 8:50 (3-legged jackrabbit); 9:28; 9:38; 9:47 (I see a pattern); and 9:17 (horse to the barn syndrome kicked in). Total time for repeats was 21:20 (10 min up and 11:20 down). Distance covered was 2.26 miles (9:25 ppm).

hello

chip has invited me to join the blog...I ran 2 miles on the treadmill this afternoon after a 30 minute strength training workout. I was going to run right after the training session but was too hungry, so I ate a power bar and then gave myself a couple hours to digest it. The run was slow but felt good and I was going to continue at least another half mile until I felt a tapping on my right shoulder. It was Deno needing me to come downstairs and fax something for him. So I left it at 2 miles today, may try for longer next time.

3 mile run

Ran 3 on treadmill this morning. Still really sore from waterskiing!

Windy

4.2 easy this morning in 30:40. I was going to go farther, but felt achy and sore from yesterday.

4 miles easy

Perfect morning for running at the lake, partly cloudy and cool with no humidity like early fall. I thought I would experiment with my running style on an easy run. I tried taking shorter strides, keeping my arms moving forward and relaxed, and keeping my head down. I didn't look at my watch except for the mile markers because I wanted to just go at a comfortable pace that I felt was easy. I have no idea what happened in the 3rd mile. I wasn't trying to increase the pace, and I felt relaxed with no heavy breathing. I began feeling a little fatigued after 3 1/2 miles but not until then. Mile times were 10:09 (getting the kinks out); 9:38; 9:07 (what the heck!); and 9:41 (slowed down after seeing my 3rd mile time). Total time was 38:35 (9:39 ppm).

Long (hot) run

I slept in today and paid the price when I did my run. It was 75 when I left and 80 when I finished. I dropped 3.5 pounds during the run, 173.5 to 170.

I ran 7.6 miles in 51:46 (6:48.6 ppm). I did the 4.2 loop (28:59 - 6:54 ppm) plus the 3.4 loop (22:47 - 6:42 ppm). I ran the last 1.2 in 7:45 (6:27.5 ppm), which is the same as the second and last 1.2 of my first hard run of the year on May 4.

I hit the pacing just about right. I was definitely spent when I finished, and it was getting quite warm.

Sunday's run

I ran 4 miles on Sunday at the lake.  Felt pretty good.  Didn't time myself.  I just walked today on the treadmill for 40 mins.  I am really sore from waterskiing yesterday.  Plan to run tomorrow because I will have to take Wednesday off, as I am traveling again.

Weighed in and I am up to 8.8 lbs. lost.  Hoping to hit 10 by the end of the week.

Workouts

Dad

Monday: Off

Tuesday: 4 easy

Wednesday: 5 x 2:00 on Mac Woods Hill. Run all the way down to starting point in between sections. 10 minute warm up and cool down.

Thursday: 4 easy

Friday: 3 easy + 10 minutes at 5k race pace + 5 minute cool down

Saturday: 3-4 easy

Sunday: 6.5 miles easy

Monday: off

Tuesday: 1 mile warm up, 2 x 12 minutes at 5k race pace + 1 x 3:00 at 5k race pace + 1 mile cool down. 1 minute standing rest + 2:00 jogging rest in between intervals. No rest between first warm up and first interval.

Wednesday: 4 easy

Thursday: 3 easy + strides

Friday: 2 easy

Saturday: Pirates' Regatta 5k

Sunday: 6.5 miles easy

post-10k recovery run

Ran 3 miles easy this morning as a recovery run to the 10k yesterday. Total time was 29:48 (9:56 ppm). Mile splits were 10:11; 9;48; and 9:49. Focusing now on the Pirates' Regatta, an "A" race, in 2 weeks.

easy run

I ran an easy 2 miles today. It was hot here, and I just wanted to get out and do something short. I hope to run further tomorrow. I also ran 3.5 miles on Wednesday, which i neglected to post. No runs Thur or Fri, as I was in Atlanta, Ft. Meyers, Naples, back to Ft. Meyers, Detroit, and Muskegon those days!

Newaygo 10K (B race)

As I was driving home from what I can honestly describe as the toughest road course I have ever run, I was thinking of how much I should go into detail or just keep it succinct. To whine or not to whine, that is the question. I've decided to go somewhere in between. First, the weather. It was hot and humid, much like the Coast Guard Festival. Second and last, it was VERY HILLY. No emphasis is sufficient. I have reckoned there were no less than 25 hills. I would put the hills into 3 classes: moderately steep, extremely steep, and slightly less than 75 degrees. My legs tired after the first 3 miles of hills. PPM's were 9:21; 9;26; and 9:55 for the first 3 miles. For the last 3.2 miles the PPM'a were 10:30 (miles 4 and 5) and 10:22 for the last 1.2 miles. Total time was 1:02.17 (10:01 ppm). I was 4th out of 5 in my age group. This was a training run, and it certainly was that.

Recovery run

5 mile recovery run this morning in Winfield in 34:49. 17:30/17:19. Picked it up a little bit at the end to break 35. It was hot this morning, but the trail was shady so that helped.

Winfield Short Intervals

Short intervals this morning in Winfield/Wheaton along the Prairie Path. 6 minute warm up followed by 7 x 2:00 surges w/ 1:00 jogging rest recovery. 6:38 cool down. 5 miles total in 32:38. Just did as many as it took me to get back to where I started the first one within my 5 mile limit. 7 turned out to be just about right. I was 16:05 at halfway, and I think I made it farther in the second half, but I'm sure my cool down was slower than my warm up, which would account for the slower second half.

Ran without a shirt on, which gave the people around here a little thrill.

slow and sore

Ran an easy 3 miles this morning. Very sore, I presume from yesterday's hills. Miles were 10:20; 10:08; and 9:46. Total time was 30:14 (10:05 ppm).

Resting heart rate was 56 this morning. Weight is 190 1/2. Resting heart rate on April 23 was 64 and weight was 198 1/2.

Mac Woods hill

Beautiful day here at the lake. Sunny and 67 degrees when I started the workout at 9 a.m.. Only negative was the heavy traffic. Parked the car across from Park Side store and jogged at different paces to Mac Woods hill. Stretched and then did 4 x 2:00 up the hill and 2:00 min. jogging rest down. Needed the 2 min jog to recover sufficiently. Never did make it back to my original starting point, but it is all incline anyway. Covered 1.67 miles total up and down in the 16 minutes for a total PPM of 9:36. The PPM's up the hill were 8:40 (jack rabbit); 9:20; 9:12; and 9:06. I was happy that my pace got better after the slow 2nd repeat. Cooled down by jogging back to my car. Overall, a very good workout.

easy day

4.2 easy this morning in 30:13. Cloudy and 63.

3.5 miles easy

Ran 3.5 miles easy in 35:02 (10:01 ppm). Miles were 10:08; 9:42 (too fast, and I don't know why); and 10:09. Last 1/2 mile was 5:03 (10:06 ppm).

Mile repeats

Mile warm up in 7:06 followed by 3 x 1 mile in 5:35, 5:44, 5:49 with 2:00 rest in between. 1 mile cool down in 7:47.

Averaged 5:42.6 per mile, which is better than the last time I did this workout on June 3 when I averaged 5:56.3 per mile.

I was pretty spent at the end, and I obviously did my first mile too fast again, but I'm happy with the workout. It was a good day to do it... upper 60s with a light rain. I had a moderate headwind the last .2 of each repeat. I'm also happy with my times because I did the workout in the morning after waking up, which is usually when I'm slower.

long repeats

Ran 3 x 8:00 min. and a 1 x 3:00 min. at race pace this morning. First 2 standing rests were 1 1/2 min. each and 3rd was the full 2 min. First day in a long time that I wasn't really motivated, but I was OK once I got going. Goal was to do 3 miles, and I covered 3.09 miles (8:45 ppm.) PPM's were 8:33; 8:54; 8:58; and 8:40 for the short last one. Forgot to mention I did the 10 min. warm up and 10 min. cool down. It was a good workout. My legs felt fast in the first 8 min. segment.

Near puke

A near puke this morning ... after an easy run. 4.2 in 29:39 (7:03.5 ppm). Don't know if it was from the heat and humidity or from not running in a couple days. Probably both.

Workouts

Wednesday: 3.5 easy

Thursday: 4 x 2:00 hills. Either do it on the Mac Woods hill or through the hill loop. If you do it on the hill loop, give yourself 1:30 jogging rest in between. In either case, 10 minute warm up and cool down.

Friday: 3 easy

Saturday: Race, do half mile warm up and cool down

Sunday: 3 easy

Monday: off

Back to work (sigh)

Walked this morning on treadmill for 2.6 miles.  Didn't feel like running.  A little depressed to be back at home and have to work again...Weighed in and only gained 1 lb. during 9 day stay in Michigan.  Pretty happy with that, considering I gained 5 lbs. last year during my stay!

post-4th workout

Ran 4 miles and biked 3 with Raj.  Trying to burn off some of the sticky buns I ate yesterday :)

3 miles easy

Ran 3 miles easy at the lake this morning in 30:38 (10:13 ppm.) Splits were 10:27; 10:23; 9:48.

Ed's Orchard Market 10K

Ran the Ed's Orchard Market 10K in Hesperia today. Time was 58:43 (9:27 ppm). Placed 2nd of 2 in my age group. PPM's were 9:40 for first 2 miles, 9:43 for 3rd mile, 9:13 for mile 4, 9:29 for mile 5, 9:13 for mile 6, and 8:23 for final 2/10ths of a mile.

Small run

2 easy with val before milk farm.

4 easy

Ran 4 miles easy in 31:47. Ran first mile with Val.

June Total

I ran 104.6 miles in June.

Easy run

Easy a.m. run at Silver Lake. 4 miles 29:53.

2 miles easy

Ran 2 miles easy at the lake this morning.  Still cool and cloudy weather.  Had a lot of lactic acid in my legs from yesterday's hard workout for the first mile, but I felt better during the 2nd mile.  Took it real easy and finished in 21:08 (10:34 ppm).

run/walk/run/walk

Ran a mile, walked a mile, ran a mile, and walked a mile with mom this morning.  4 miles total.  Did a slow jog, as mom is just getting back into running.  It was 57 degrees and rainy.  Very depressing, but we had a good workout.  

Workout in Winfield

Fit in a run tonight in Winfield from Val's house. Ran 7 minute warm up followed by 2 x 8:00 + 1 x 2:00 hard with 2:00 jogging rest in between. 1:30 into the second 8 minutes I hit a mile marker and ran the next mile in 5:57, which I was happy with. Cooled down 2:51 for five miles total in 31:51. I turned around at 15:55, so I ran pretty even the whole time. Now we are heading to the lake!

4 x half mile repeats

Rainy and cool at the lake this morning.  Started with a mile warm up in 10:04 and went immediately without rest into the first half mile.  Goal was to do 4:20 for each half with standing rest of a minute and a half in between.  The 4 halves were 4:12; 4:12; 4:23; and 4:20.  The mile cool down was 11:25.  Total time was 43:39.  Tough workout.