Sunday was my long run day for last week. I ran 11 total miles in two consecutive segments. I first ran 7.5 miles out to the nearby park and back home where Liz had some water waiting for me. I quickly drank the water and got back underway for the final 3.5 mile segment. The first part of the run is very hilly. I struggled to keep pace at around 9 min/mile on my legs that were feeling heavy. The last part of the run was flat and I put down 8:30 per mile. My legs recovered pretty quckly once I got home and stretched. They felt great today. My total mileage for last week was 27.
Today is a SRD. I will be running 7 miles tomorrow morning (gulp), followed by a speed workout on Wednesday, and another 7 on Thursday as I tune up for Saturdays 15 mile run. I am looking forward to the warmer weather coming later this week.
Monday, March 10, 2008
Saturday, March 8, 2008
Just a dusting....
Another major snow storm passes by leaving us with a dusting. For my friends and family in Cincinnati the story was a bit different as they were getting the full 10-14 inches of snow that was predicted for them. While Anneliese may be a little disappointed that we didn't get that much snow, I'm not too upset about it. Have fun shoveling :).
As Promised: Anneliese the Balerina!
As Promised: Anneliese the Balerina!
Friday, March 7, 2008
3-5 Inches of Snow on the way...
Seems like we have been getting a bit more of the wintery mix of ice and snow this year than usual. I have had to resort to running on the treadmill at work for my midweek workouts. The challenge for me on the treadmill is much more mental than physical. I have a hard time staying focused and keeping from getting bored. The fitness room does have a tv but only get's 4 or 5 channels. I have seen more Matlock reruns while running then I ever have any other time. Still I have to get my miles in and the TM has been the best option. This weekend we are looking at 3-5 inches of snow with wind gusts up to 30 MPH. I will be running my long run of 10 or 11 miles outside this weekend and contending with the elements. I may do my short run on Saturday and hope for better condions on Sunday.
Training is going pretty well so far for the mini. I did wake up with some pain in my left foot a couple of weeks ago that shut me down for a week. Whatever caused the pain went away and has not been an issue since. This weeks mid week runs have included .25 miles X 6 at 1:30 per mile on Tuesday, a 5 miler on Wednesday, and 3 miles on Thursday with the second mile at 6:50 MPH. I started breaking in my new shoes yesterday and they felt good. Today is a scheduled rest day from running. I will do my Marine Corps core workout and that is about it.
So Long to Bernie....
Anneliese's favorite show is The Biggest Loser. Liz and I have gotten into it over the last couple seasons also. At the start of the current season Liz recognized one of the contestants from her college days. Bernie, the witty Chicagoan, was a former classmate. We cheered for Bernie throughout hoping to see him land the spot as the Biggest Loser. He showed his loyalty last week when he allowed his partner to have immunity which he did not know would seal his fate. Still he accomplished a lot from his time on the show dropping from 283 #'s to 173.
Speaking of losing weight. My race day goal is 165 #'s. I weigh in on Tuesday's to check my weekly progress. This week I tipped the scales at 173. That leaves me 8 #'s to lose in 8 weeks. I am well on my way!
The girls...
I hope to get some videos up this weekend of Anneliese and Emmeline. Check back for updates. Emmeline is walking behind a push toy and has some new shoes to help her with stability. Anneliese has some new dance moves you need to check out.
Training is going pretty well so far for the mini. I did wake up with some pain in my left foot a couple of weeks ago that shut me down for a week. Whatever caused the pain went away and has not been an issue since. This weeks mid week runs have included .25 miles X 6 at 1:30 per mile on Tuesday, a 5 miler on Wednesday, and 3 miles on Thursday with the second mile at 6:50 MPH. I started breaking in my new shoes yesterday and they felt good. Today is a scheduled rest day from running. I will do my Marine Corps core workout and that is about it.
So Long to Bernie....
Anneliese's favorite show is The Biggest Loser. Liz and I have gotten into it over the last couple seasons also. At the start of the current season Liz recognized one of the contestants from her college days. Bernie, the witty Chicagoan, was a former classmate. We cheered for Bernie throughout hoping to see him land the spot as the Biggest Loser. He showed his loyalty last week when he allowed his partner to have immunity which he did not know would seal his fate. Still he accomplished a lot from his time on the show dropping from 283 #'s to 173.
Speaking of losing weight. My race day goal is 165 #'s. I weigh in on Tuesday's to check my weekly progress. This week I tipped the scales at 173. That leaves me 8 #'s to lose in 8 weeks. I am well on my way!
The girls...
I hope to get some videos up this weekend of Anneliese and Emmeline. Check back for updates. Emmeline is walking behind a push toy and has some new shoes to help her with stability. Anneliese has some new dance moves you need to check out.
Tuesday, February 5, 2008
Gloomy Tuesday
The temp was nearly 50 degrees today so I took advantage of a rain free lunch hour to get out for a run. I covered about 5 miles at a pretty good pace. Today was scheduled to be a track day of 7 X 400 meters but I opted for an easier run to make sure that my legs have recovered from the race on Sunday.
As promised, here are the links to the pictures from the Ground Hog 7 and the Groundhoglet
Anneliese at the hoglet
As promised, here are the links to the pictures from the Ground Hog 7 and the Groundhoglet
Anneliese at the hoglet
Sunday, February 3, 2008
Groundhog and Groundhoglet
The week of running came to a close today. I put in a 4 mile tempo run on Thursday which included a mile warmup, 2 miles at an avg of 7:30 and a cool down mile. A scheduled rest day (SRD) on Friday included sit ups and pushups. Saturday I missed my 5 miler because we had a lot of stuff going on...which leads us to today...and the annual Indy Runners Groundhog 7.
I debated whether or not I would register for this race and then finally decided to go for it and registered on Thursday. The race is free, save for the requested can good donations for a local shelter. Another nice feature about the race is the Groundhoglet run for kids. More on that in a minute.
The weather was great, for February, with a temp hovering around the freezing mark and wind gusts few and far between. Most of the ice and snow was melted off of the course. About 220 brave souls and 440 soles lined up for the start. We covered the trails of nearby Zionsville and went through several neighborhoods. The race was well staffed by volunteers. I crossed the finish line in 58:08. A 7 mile PR (personal record) but then any time would have been a PR since this was my first race at that distance.
Liz and the girls were on hand to cheer me to the finish and get this picture.
Now it would be time for Anneliese's go at the Groundhoglet. A race that stretched from here to there and offered a sack full of goodies for finishers. Anneliese missed the first heat of the race due to, well, a pit stop. She and the other straggler kid lined up for the second heat. She fell behind quickly but soldiered her way to a new PR as well! The extra practice from the night before really paid off.
Anneliese heading for the finish
The Indy Runners group took more pictures during the race and I will add a link to those pictures later in the week.
I debated whether or not I would register for this race and then finally decided to go for it and registered on Thursday. The race is free, save for the requested can good donations for a local shelter. Another nice feature about the race is the Groundhoglet run for kids. More on that in a minute.
The weather was great, for February, with a temp hovering around the freezing mark and wind gusts few and far between. Most of the ice and snow was melted off of the course. About 220 brave souls and 440 soles lined up for the start. We covered the trails of nearby Zionsville and went through several neighborhoods. The race was well staffed by volunteers. I crossed the finish line in 58:08. A 7 mile PR (personal record) but then any time would have been a PR since this was my first race at that distance.
Liz and the girls were on hand to cheer me to the finish and get this picture.
Now it would be time for Anneliese's go at the Groundhoglet. A race that stretched from here to there and offered a sack full of goodies for finishers. Anneliese missed the first heat of the race due to, well, a pit stop. She and the other straggler kid lined up for the second heat. She fell behind quickly but soldiered her way to a new PR as well! The extra practice from the night before really paid off.
Anneliese heading for the finish
The Indy Runners group took more pictures during the race and I will add a link to those pictures later in the week.
Wednesday, January 30, 2008
Mini Workout #1, Hill Repeats
Tuesday I officially kicked off my Mini training plan with a workout consisting of "hill repeats." A little background for you on hill workouts. A runner (in this case me) does a warm up run (I did one mile) then finds a hill about 200 meters in length (half the distance of the inside lane of the standard track that you find around a high school football field). Starting from the base of the hill the runner charges up the hill at a pretermined pace. On Tuesday I ran up the hill six times at a brisk pace. Then the runner does a cool down run (1 mile back home for me).
The weather was great for a run, although a bit windy. The temp hovered right at the 50 degree mark and only a spattering of rain from time to time. I wore shorts, a short sleeve shirt and arm warmers and actually got a little too hot. I am happy with the start and looking forward to a rigorous and rewarding training period!
The weather was great for a run, although a bit windy. The temp hovered right at the 50 degree mark and only a spattering of rain from time to time. I wore shorts, a short sleeve shirt and arm warmers and actually got a little too hot. I am happy with the start and looking forward to a rigorous and rewarding training period!
Friday, January 25, 2008
Spirit of the Marathon
Last night I went to the limited release showing of "Spirit of the Marathon." The film is a documentary that features runners during their training for and racing of the 2005 Chicago Marathon. The strories of the athletes, ranging from elites to 6:00 hr/plus runners is inspiration and moving. The film resonated with me as it mirrored many of the challenges and joys that I faced as I prepared for that very same 2005 Chicago Marathon. As I watched memories of race day rushed back to me and left me anxious for my next run.
As you are enjoying the heat wave this weekend (High 3o's) think about me out on the road huff and puffing my way along the road. I officially start my training for the Indianapolis Minimarathon on Monday. I am looking forward to tackling some lofty goals in running this year and appreciate your support. While the half marathon is sold out there are still entries available for 5K which takes place concurrently with the half.
As you are enjoying the heat wave this weekend (High 3o's) think about me out on the road huff and puffing my way along the road. I officially start my training for the Indianapolis Minimarathon on Monday. I am looking forward to tackling some lofty goals in running this year and appreciate your support. While the half marathon is sold out there are still entries available for 5K which takes place concurrently with the half.
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