Today's workout: 4 X 800's at the high school track. This was actually supposed to be the workout for this past Tuesday. A little behind on the workouts because, well, life does happen sometimes doesn't it? So here is a summary of the track workout today, as witnessed by Liz, Anneliese, and Emmeline:
800's
1) 3:23
2) 3:37
3) 3:39
4) 3:50
Anneliese cheered me on as I passed. She yelled "Go daddy! You're doing it!" Then at one point while I was doing my 400 meter recovery between 800's I turned to look back and saw Anneliese running down the track after me. Liz said that Anneliese wanted to run with me so bad and then just took off after me. My little girl is going to be a runner.
Overall, the laps went well but I didn't get the pace down very well. I will be focusing on that in the next few workouts. Just over two weeks until Anneliese and I make our tandem debut at the Fishers Freedom Festival 5k!
And for the record, the 800 meter World Record is held by Dutchmen Wilson Kipketer with a time of 1:41:11. Safe for another day.
Friday, June 8, 2007
Thursday, June 7, 2007
Make it a quick one....
Hola!
This post is going to be a quick one.
Running Log:
Nothing to report. My legs have been jello all week due to lack of sleep. Maybe tomorrow :)
High School Note
Came across http://www.westernhillsalumni.com today. This is the website for alumni from Western Hills High School to get info and what not. Hope to see class of '94 get together for a 20 year in 2014.
Happy birthday Aunt Pam
Until next time...
This post is going to be a quick one.
Running Log:
Nothing to report. My legs have been jello all week due to lack of sleep. Maybe tomorrow :)
High School Note
Came across http://www.westernhillsalumni.com today. This is the website for alumni from Western Hills High School to get info and what not. Hope to see class of '94 get together for a 20 year in 2014.
Happy birthday Aunt Pam
Until next time...
Tuesday, May 29, 2007
FIRST Training Run***
Today was the first day of my training using the Furman University FIRST program that I mentioned in a previous post. I went to the local high school track for the workout. It is about 1 mile or so to the track which makes a nice warm up followed by 6 X 400's with two minute cool downs between laps and a 1 mile cool down jog home.
Here are my 400 splits (400 is the distance around the inside lane of a track: 400 meters):
1:38
1:40
1:40
1:30
1:35
1:35
I expected to do the laps at about 1:45 and actually came in faster, though inconsistent. To put my time in perspective, elite male runner Michael Johnson is the World Record holder with a time of 43.18. I won't be challenging that mark any time soon.
Next scheduled workout is a 4 mile tempo run on Thursday. 1 mile warm up, 2 miles at 5K pace + 30 seconds, 1 mile cool down.
The girls in action
************************************************************
That is all for today.
Today was the first day of my training using the Furman University FIRST program that I mentioned in a previous post. I went to the local high school track for the workout. It is about 1 mile or so to the track which makes a nice warm up followed by 6 X 400's with two minute cool downs between laps and a 1 mile cool down jog home.
Here are my 400 splits (400 is the distance around the inside lane of a track: 400 meters):
1:38
1:40
1:40
1:30
1:35
1:35
I expected to do the laps at about 1:45 and actually came in faster, though inconsistent. To put my time in perspective, elite male runner Michael Johnson is the World Record holder with a time of 43.18. I won't be challenging that mark any time soon.
Next scheduled workout is a 4 mile tempo run on Thursday. 1 mile warm up, 2 miles at 5K pace + 30 seconds, 1 mile cool down.
The girls in action
************************************************************
That is all for today.
Friday, May 25, 2007
One foot in front of the other...
Family Stuff
Last weekend my sister, Shelley, made the Trek up to the 317 with my niece, Sarah, and nephew, AJ, and our good friend Grace. Anneliese and I met them for lunch while Liz and Emmeline rested up for the company then we went back to our house for the visit. Sarah and Anneliese were a busy pair and they had a great time playing together:
The little man is getting around on his own just fine. He is very independent and always has a smile:
After a long day of playing it was time for Anneliese and Emmeline to get ready to do a night-night:
*********************************************************************************
Back to running...
After a three week hiatus (since the Indianapolis Mini-marathon on May 5) I am going to start running again on Saturday. This summer I will be using the Furman University FIRST training program which has 3 key running workouts and 3 cross training days. I think this should fit my schedule a little better and I have heard of people have remarkable success with the program. So Saturday I will run a 5 miler to shake my legs out a little then next week I start with this plan:
Monday- Cross train 60 minutes
Tuesday- Track workout
Wednesday- Cross train 60 minutes
Thursday- Tempo run
Friday- OFF
Saturday- Distance Run
Sunday- Cross train 60 minutes
Cross training will most likely be a mix of biking, rollerblading, and best of all, walks with the family.
I will be doing the Fishers Freedom Festival 5k on Saturday, June 23 for the third year in a row. I think that I may push Anneliese in this stroller friendly event. WIth any luck Liz may be able to catch us on vido as we cross the finish line.
Mini '07 taken at the brick yard (Indianapolis Motor Speedway):
*******************************************************************************
Call for help...
I am upgrading my iTunes library, let me know if there is a song or artist that I should check out! Thanks.
Last weekend my sister, Shelley, made the Trek up to the 317 with my niece, Sarah, and nephew, AJ, and our good friend Grace. Anneliese and I met them for lunch while Liz and Emmeline rested up for the company then we went back to our house for the visit. Sarah and Anneliese were a busy pair and they had a great time playing together:
The little man is getting around on his own just fine. He is very independent and always has a smile:
After a long day of playing it was time for Anneliese and Emmeline to get ready to do a night-night:
*********************************************************************************
Back to running...
After a three week hiatus (since the Indianapolis Mini-marathon on May 5) I am going to start running again on Saturday. This summer I will be using the Furman University FIRST training program which has 3 key running workouts and 3 cross training days. I think this should fit my schedule a little better and I have heard of people have remarkable success with the program. So Saturday I will run a 5 miler to shake my legs out a little then next week I start with this plan:
Monday- Cross train 60 minutes
Tuesday- Track workout
Wednesday- Cross train 60 minutes
Thursday- Tempo run
Friday- OFF
Saturday- Distance Run
Sunday- Cross train 60 minutes
Cross training will most likely be a mix of biking, rollerblading, and best of all, walks with the family.
I will be doing the Fishers Freedom Festival 5k on Saturday, June 23 for the third year in a row. I think that I may push Anneliese in this stroller friendly event. WIth any luck Liz may be able to catch us on vido as we cross the finish line.
Mini '07 taken at the brick yard (Indianapolis Motor Speedway):
*******************************************************************************
Call for help...
I am upgrading my iTunes library, let me know if there is a song or artist that I should check out! Thanks.
Friday, May 18, 2007
Update on the fam...
This week has been an adjustment for all of us as you can probably imagine. Anneliese has been a goog girl outside of the normal toddler behavior. Liz is recovering and getting aroung well. We were fortunate to have the help of Grandma Hurley the past couple of day to ease the transition.
Tonight we took on the challenge of just Liz and I versus Anneliese and Emmeline. They tried to overwhelm us with simultaneous crying but we were able to withstand the attack. I have a feeling there will be many more of those times to come.
Some more pictures...
Grandparents were at the hospital during and after the birth:
Don's parents
Liz's parents
Getting ready to come home
And at homw
Tonight we took on the challenge of just Liz and I versus Anneliese and Emmeline. They tried to overwhelm us with simultaneous crying but we were able to withstand the attack. I have a feeling there will be many more of those times to come.
Some more pictures...
Grandparents were at the hospital during and after the birth:
Don's parents
Liz's parents
Getting ready to come home
And at homw
Monday, May 14, 2007
MAY 14, 2007...Welcome Emmeline Elsbeth Hahn
Family and friends,
Today God has blessed Elizabeth, Anneliese, and I with a beautiful new addition to our family. Emmeline Elsbeth Hahn was born at 7:30 AM on Monday, May 14, 207. She weighed in at 6lbs 14oz and spanned 20.5" from the tip of her toes to her brown hair. Mom and baby are doing well! Grandparents were on hand to share the joy and excitement of the new baby!
Emmeline, meaning hardworking and industrious
Elsbeth, Scottish variation of Elizabeth (for her mother)
Anneliese announces that she loves Emmeline at dinner the night before:
Post dinner, pre-birth picture:
Anneliese is so not ready to go to the hospital at 5:00 AM:
Dad steps in at the role of doctor for a minute:
Anneliese and Emmeline getting to know each other...check out the video clip.
Thank you for sharing in our joy!
Don, Elizabeth, Anneliese, and Emmeline
Today God has blessed Elizabeth, Anneliese, and I with a beautiful new addition to our family. Emmeline Elsbeth Hahn was born at 7:30 AM on Monday, May 14, 207. She weighed in at 6lbs 14oz and spanned 20.5" from the tip of her toes to her brown hair. Mom and baby are doing well! Grandparents were on hand to share the joy and excitement of the new baby!
Emmeline, meaning hardworking and industrious
Elsbeth, Scottish variation of Elizabeth (for her mother)
Anneliese announces that she loves Emmeline at dinner the night before:
Post dinner, pre-birth picture:
Anneliese is so not ready to go to the hospital at 5:00 AM:
Dad steps in at the role of doctor for a minute:
Anneliese and Emmeline getting to know each other...check out the video clip.
Thank you for sharing in our joy!
Don, Elizabeth, Anneliese, and Emmeline
Wednesday, January 10, 2007
Happy New Year!
This year is well underway and I am just getting back to the blog. I have been out of town for business and returned with an upper respiratory infection. That means that I have been out of service for the last couple of days. I went to the doctor today for a little diagnosis and medication. Not sure exactly what the illness is but I did get some cough medicine. We shall see how it goes with the meds.
"Are you an athlete?"
I was not able to see my doctor today so I saw his colleague. While listening ot my heart beat he asked the above question. I answered, "Yes, I am a runner." He responded, "Long distance?" To which I explained that I have run a marathon and several other long distance races. He commented that my heart beat was the slow, steady heart beat of a person in very good shape. That was at least a boost for me on a day when I was feeling crummy anyway and upset that I can't get out for a run.
QUALIFYING TIME
As soon as I can get back on the run I need to ramp up my training. As I mentioned I was hoping to qualify for a better seed at the mini with a good time at the "Race to the New Year." I have until March to get the time I need. I think my next best opportunity will be at the "Underground Railroad Run" 5K in February. That race is on a flat course through my neighborhood. It will likely be pretty cold. 21:30 or bust.
"Are you an athlete?"
I was not able to see my doctor today so I saw his colleague. While listening ot my heart beat he asked the above question. I answered, "Yes, I am a runner." He responded, "Long distance?" To which I explained that I have run a marathon and several other long distance races. He commented that my heart beat was the slow, steady heart beat of a person in very good shape. That was at least a boost for me on a day when I was feeling crummy anyway and upset that I can't get out for a run.
QUALIFYING TIME
As soon as I can get back on the run I need to ramp up my training. As I mentioned I was hoping to qualify for a better seed at the mini with a good time at the "Race to the New Year." I have until March to get the time I need. I think my next best opportunity will be at the "Underground Railroad Run" 5K in February. That race is on a flat course through my neighborhood. It will likely be pretty cold. 21:30 or bust.
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