Blog

April 2007

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRjwoodsy's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2007
15% off for Fast Running Blog members at St. George Running Center!

Location:

Daytona Beach,Fl,United States

Member Since:

Jan 01, 2007

Gender:

Unknown

Goal Type:

Unknown

Running Accomplishments:

2 time autumn rock n run 5k champion

Short-Term Running Goals:

Do what I should in the following races: 1/27 - Mantanzas 5k 2/3 - Suncoast Run for Kids 10k 2/10 - open 2/17 - Edison Festival of Lights 5k 2/24 - ERAU Invite Mile 3/2 - Snowbird Relays (FSU) 5k 3/10 - Gate River Run 15k 3/18 - open 3/24 - Winter Park 10k

Personal:

I was born on a stormy March day in Ohio

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
162.00
Total Distance
4.00

4 miles 25:16

Daytona Sidewalks

The foot seemed to be feeling well but it ached a little on the run.  At first I thought it was just the transition back to hard surfaces but upon further review it was probably that combined with the "long" run Saturday.  Ached, not hurt though.  It should be fine for now.

Add Comment
Total Distance
10.00

10 miles 60:02

Daytona Sidewalks

Early in the run the foot was aching again like yesterday but after about 10 min all that loosened up and went away leaving me feeling great.  Well, not at all actually.  I had a late lunch at Brickyard (best burgers in america according to www.wheregregeats.com and me) which even hours after the run hadn't fully digested.  Nausea, stomach cramping, and bloatiness.  It was worth it.  Starting doing pool work tomorrow.

Add Comment
Total Distance
6.00

AM Aqua jogging for 45 min.  I'm not much of a swimmer so this was quite a good workout.  Apparently my form wasn't so good but it's the first time I've aqua jogged since 2001.

PM 6 miles 35:48

Daytona Sidewalks

Felt a little tired early but once I got going I felt really good.  The foot ached over the first mile or so then loosened up and I didn't notice it again.  That's a good sign.  It's was blazing hot out and I have the feeling it won't be cooling down for the next 8 months.

Add Comment
Total Distance
8.00

8 miles

ERAU Track

Set out to do 3X1600 in 4:40-4:45ish with 3 min recovery on the ERAU track but cut the 3rd one 400m short due to lack of fitness and a general feeling of not goodness.  I had many excuses though for the feeling of not goodness including the lack of fitness from my time off due to mr plantar, the extremely hot day, the windy day, doing the workout in my clunky trainer to take it easy on mr plantar, and that's it.  Times were 4:41, 4:45, 3:35.  eww.  But the plantar felt fine and didn't get destroyed.  I even hardly noticed it on the cool down.  We'll see how it respondes over the next couple of days.

Add Comment
Total Distance
0.00

Did 45 min of aquajogging half of which I used the floaty belt and half of which I was fighting with all my strength to stay afloat.  The foot feels fine.

Comments(1)
Total Distance
10.00

10 miles 59:30

Daytona Sidewalks

For the most part I felt pretty good today.  The foot hurt a little more than it has in the past few weeks but it was still very minimal.  It's the type of response that I had hoped to see after a workout.  I may do more of just pool work immediately following speed work to keep the plantar fresh.  It seemed to work pretty well.

Add Comment
Total Distance
10.00

10 miles 60:26

Daytona Sidewalks

I wanted to go for a long run of 12-14 but the foot was aching a little and I was sore from golfing yesterday and felt that the 10 miles I made it was enough of a struggle.  The mileage for this week is pretty crappy but I did get in 2 45 min pool workouts so it's not as bad as it looks. 

Add Comment
Total Distance
8.00

8 miles 48:38

Daytona Sidewalks

Again I had hoped to go longer but the foot ached again today so I cut it short.  I'm going to plan on backing off of the running this week and get on the exercise bike I purchased tomorrow (what great use of tense) and hit the pool more than a few times.

Add Comment
Total Distance
0.00

30 min on the exercise bike I purchased today from play it again sports.  It's pretty sweet.  It gives distance traveled (estimate of course), calories burned (estimate of course), MPH (estimate of course), and pulse.  I'm not used to taking pulse on runs but I wish I had to keep it on par with what I was doing on the bike.  I have the feeling though on regular runs my heart rate is lower than it was while I was on the bike today.  30:00 on the bike for 11.19 miles and 753 calories burned.  My pulse was between 130-150. 

Comments(1)
Total Distance
0.00

AM Pool

Did 45 min of aqua jogging this morning with the first 10 minutes using the aqua belt. 

PM Bike

Rode for 30 min on the exercise bike.  I went, according to it, 11.72 miles and burned 802 calories.  I kept my heart rate even a little higher than yesterday as it was between 140-160 the whole time.  At 22.5 min I took the level from 5/8 to 6/8 for 1.5 min, then increased to 7/8 for 2 min then back to 6/8 for 1.5 min then back to 5/8 again.  I also did this yesterday but forgot to mention it.

Add Comment
Total Distance
0.00

AM Pool

I did 45 min of aqua jogging again with the first 10 min with the belt.  Tomorrow for my aqua jogging I'm going to simulate miles repeats.  Exciting!

PM Bike

Did 30 min on the bike doing the same thing as yesterday with most of it being at 5/8 level with an increase for 5 min to 6/8 and 7/8.  I went 12.21 miles and burned 838 calories according to the bike and kept my heart rate up around 140-160.  I'm really digging all the data the bike gives me as it is making me really push harder.  I'm going to start doing longer stuff on the bike and more interval type work on that as well.   Also the cross training is helping the foot a lot without me loosing much running fitness.  I think I've got a good system going now.  Starting next week I'll take my normal workout week schedule with long runs but I will replace the normal continuous runs with bike/swim.  Hopefully after a few weeks of only running 3 days or so a week I can start adding in more run days.  I think this will also put me on schedule to race again the weekend of May 12.  But we'll see how things go.

Add Comment
Total Distance
0.00

I did 4 X 5 min in the pool with 2 min recovery.  I got my heart rate up to over 160 on those intervals.  The total pool aquajogging was a little over 55 min.  I was going to do a bike workout in the afternoon but my legs were pretty tired so I called it a day.

Comments(4)
Total Distance
6.00

6 miles 36:15

Daytona Sidewalks

Did 6 miles from my apartment on the sidewalks of Daytona.  The aquajogging really gave the foot a good rest.

PM Bike

30 min going 12.11 miles and burning 793 calories.  Usual pickup at 22.5 min for 5 min of 6/8 and 7/8.

Add Comment
Total Distance
10.00

10 miles 58:54

Daytona Sidewalks

Felt real good today.  I hardly noticed the foot at all and cruised through the run.  I'm really happy with the recovery the foot gets in the pool and on the bike and the level of fitness I'm able to maintain while doing so.

Add Comment
Total Distance
6.00

6 miles 35:25

Daytona Sidewalks

Foot feels good today.  A little achey but nothing worth noting.  I felt pretty fast today.  Again I'm liking the results of the cross training.

PM Bike

35 min going 14.42 miles and burning 983 calories.  I did the normal pickup at 22.5 min for 5 min.

Add Comment
Total Distance
10.00

10 miles

ERAU Fields

I did a workout of 15 min on 2 off 10 min on.  I ran around the grass fields nearby the track at ERAU and even hit the one hill in Daytona up on the edge of those fields on every loop.  I did my very first of the workout on the track running a 73 first lap then did the very end of my workout on the track running the last 200 in 36.  I didn't change the effort level from the track to the pavement to the grass but the speeds varied as the surfaces got slower.  The foot felt good for this workout.

Add Comment
Total Distance
0.00

AM - Pool

45 min of aqua jogging

PM - Bike

30 min going 12.21 miles and burning 836 caloris.

Add Comment
Total Distance
0.00

Aqua Jog

I did 45 min of aqua jogging and enjoyed every second of it.  Really.

Add Comment
Total Distance
10.00

10 miles 55:09

State Farm

I did my usual 10 mile run at the fields of State Farm but did 5X5min with 1 min recovery during the run for my workout.  I have no idea about pace but the overall time of the run averaged 5:30 so I must have been keeping it a little real.  The foot felt good and I am very happy with the recovery I'm able to give the foot through corss training without taking a mjor hit in my fitness.  This is a program that makes Ryan happy while his foot isn't 100%.

Add Comment
Total Distance
0.00

I did nothing today and it was everything I dreamed it would be

Add Comment
Total Distance
6.00

6 miles 37:25

Daytona Sidewalks

Did an easy 6 mile run.  The foot felt good but I didn't feel the need to push it too much.  I just went for a run today and with no other cross training.  Kinda nice not sucking up chlorine or assaulting my rump with a bicycle seat.

Add Comment
Total Distance
10.00

10 miles 59:48

Daytona Sidewalks

I did the normal 10 mile loop on the sidewalks of Daytona Beach Florida.  It was a nice warm but not overly hot April day in Daytona which made for the pleasantest of runs.  Birds were chirping and the sun was shining and I was a tad bit hung over and very tired.  (8/26).

Add Comment
Total Distance
10.00

10 miles

ERAU Track

Did 4X1600 with 3min recovery.  The plan coach Hopfe and I talked about was 4:40 but I was feeling rather spicy and everything was quick despite the warm sunny windy day.  My splits were 4:39, 4:35, 4:32, 4:33.  The foot seemed to ache a little towards the end of the 3rd mile but seemed to feel better on the 4th which boggles the mind.  It was a good workout though which will assuredly build some positive momentum.

Add Comment
Total Distance
0.00

AM Aquajog

Did 45 min of aqua jogging.  Best time of my life!

PM Bike

Road the bike in my apartment for 40min.  It's a new all time long.  Went 16.63 miles and burned 1168 calories.  That's a big burrito I don't have to worry about going to my hips.

Comments(1)
Total Distance
0.00

AM Aqua jogging

Another 45 minutes of aqua jogging.  Fantastic.

PM Bike

Yay, new gear day.  Rick Patterson, the Florida Mizuno rep, was in town today and he gave me a back pack stuffed full of gear.  Even though I didn't get to run today in any of the nice new Mizuno apparel it was nice to have and made a hot April day feel like christmas.  I did get to use some of it though.  I was provided this time with half tights which I immediately dismissed in the "never going to wear" category.  Then as I though about it I realized it'd really make me look professional, while riding my stationary bike in the living room, to sport the tights while riding.  It did and I used them before everything else.  Fantastic.  Rode for 30 min burning 849 calories and traveling 11.99 miles.  I did the normal 22.5min increase but also this time I started the first 5 min of the ride on level 6/8. 

Add Comment
Total Distance
11.00

11 miles

ERAU fields and Track

I did a 6 mile tempo run today.  Well, it was a 30 min tempo that wasn't measured out.  I did the first mile on the track though in 5:03.  Then I ran over to the fields which I'm sure was much slower cause of the grassy surface and GIANT hill on the side of the 2 fields I made sure to run up every time.  From there it was back to the track were I did a little over 3 laps before the 30 min was up.  The 3 laps were done in 3:49 which is about 5:05 pace.  I then clocked my pulse at 180.  It's the first time I've ever checked pulse following a workout so I have no idea what to make of that at this point in time.  I felt pretty good though today.  It was blazing hot and humid which made the workout much harder than it should have been.  The foot felt good the whole way and I never really noticed it, even on the cool down.  The last few days have been great getting in a few workouts, getting new mizuno gear, and just feeling like a runner again.

Comments(1)
Total Distance
0.00

AM Aqua jogging

Did 45 min of aqua jogging.  45 minutes of back and forth over about 40 feet in 11.5 feet of water kicking my legs, pretending to run, in clorine water. 

PM Exercise Bike

Did 30 min on the exercise bike with my favorite little 5 min pickup as always.  I went 12.54 miles, burned 860 calories, and tortured my bony butt. 

Add Comment
Total Distance
13.00

13 miles 79:05

McAlpine Park

I went for a long run at McAlpine Park.  McAlpine is one of those "holy" places for me to run as it was the site for every major race I cared about in high school.  I won a team state title there as a senior and lost a state title my junior year in a tie breaker situation.  That loss was in my first season running ever and it really lit a fire in me that I still can't seem to shake.  Also at McAlpine I had my first good college xc race coming in 4th at the NC intercollegiate meet as a RS Sophomore in 25:04.  And McAlpine also served for one of the biggest running disasters I was involved with the following season at Great American when I superman dove into a tree.  They held the race at night and under lights which not too suprisingly turned out to be a bad idea.  A bad idea was made even worse when a rain storm blew in knocking out some of the lights on the course.  Then came the two duke guys I was a little behind who fell into a ditch and upon rising took my legs out from under me sending me hurling shoulder first into a tree.  As I layed in the ditch I kept thinking "I hope I'm hurt enough to not have to finish."  But I wasn't and after a little laying around in a daze I got back up and jogged pathetically in to the finish over the last half of the race.  Good ole McAlpine.  Anyway, I went for a long run, the first in a while, and felt pretty good.  The foot held up very well during the run and felt fine afterwards as well.  I ran the 8k course, added on 3 miles on an out and back, then ran the 8k course again.  The problem with McAlpine for me is that it gives you markers for every 200 meters.  And of course I always check my splits.  The first 8k I did a good job of keeping things under control with the fear of the remaining 8 miles lingering in my head.  I ran 31:30 for that bit.  But things were getting progressively faster and with the last 8k to go I got moving pretty good and ended up running 28:41.  It felt good though. 

Add Comment
Total Distance
3.00

3 miles 18:34

Sidewalks

I went for a shorter recovery run.  The plantar ached slightly but nothing that was bad.  I took it easy on it today going for a run with Ricky and Stroupe who are shells of their former runner selves. 

Comments(1)
Total Distance
11.00

ERAU Track

Breakdown 1000's

I was back on the track today to do a serious workout.  Breakdown 1000's (x's 6) were on the agenda with a 1500m race looming 2 weeks out.  I did 2 regular 1000's 3 breakdowns of 500-300-200 and one final regular 1000 with splits of 2:49, 2:48; 75, 45, 30; 74, 45, 30; 75, 46, 29; 2:47.  The first 1000's I felt a little flat on but got through them pretty easily.  For the breakdowns I felt like I was pushing good but couldn't seem to break through any of them on sub 60 pace.  The last 1000m I wasn't sure if I'd be able to make it through but once I got going the 67-68 pace felt pretty easy and even felt like I was going pretty slow.  It was a good workout though...exactly what I was wanting to see in my progression towards getting back in race shape.

Add Comment
Total Distance
162.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):