Blog

Sat, May 26, 2007

Sat, 26 May 2007 06:00:00

10 miles 61:13

Gainesville Trails

I went up to UF to watch the East Track and Field Regional Championships and joing the NC State guys for a Saturday morning run. I went 10 miles in a really nice forest which gave constant shade on a cool Saturday morning. It was nice running with people as Chris Seaton, Wes Smith, John Crews, and Chris Kollar provided what might be my first running companions of 2007.

Fri, May 25, 2007

Fri, 25 May 2007 06:00:00

13 miles 78:16

Daytona Sidewalks

I got in another semi-long run going 13 miles on my normal 13 loop. There's no way I could have handled looping around the baseball field again and the foot is feeling really good. My stomach got all jacked up in this run so with the fatigue and dehydration I was left lying motionless on my living room floor for close to 30 minutes after completion of the run.

Thu, May 24, 2007

Thu, 24 May 2007 06:00:00

12 miles

Daytona Sidewalks

I did my good ole reliable fartlek run on 1-2-3-4-5-5-4-3-2-1 min with 1/2 of the previous interval for recovery. I spent the majority of it looping around the baseball field on the softer cinder surface. It was long for me but I felt pretty good. The weather was pretty cool for around here but I still was drenched in sweat afterwards.

Wed, May 23, 2007

Wed, 23 May 2007 06:00:00

10 miles 60:16

Daytona Sidewalks

I went out for another 10 miler along the sidewalks of Daytona. It was a pretty nice day out for late May in Florida. High's were in the low to mid 80's for the second day in a row (and what will be for the next 4 or 5 days). All in all it was quite nice out.

Tue, May 22, 2007

Tue, 22 May 2007 06:00:00

Aguajog

I did 45 minutes of aquajogging today. I was going to do the bike as well but it seems as though I've been sluggish lately so I opted against the bike.

Mon, May 21, 2007

Mon, 21 May 2007 06:00:00

9 miles

Embry-Riddle Track

Today's workout was 400's. Specifically 9x400m with 2:30 recovery. It did not go well. Actually, it was ok, but I was slow on a lot of it and even early on I felt bad. The whole thing felt like a struggle. It didn't help that it was really hot and windy out. Pace was supposed to be 58 but the workout ended up going 57.8, 58.7, 59.3, 58.6, 60.0, 60.1, 61.0, 60.2, 60.6. I added the decimals because too many of them were pointlow which drove me nuts.

Sun, May 20, 2007

Sun, 20 May 2007 06:00:00

10 miles 60:25

Daytona Sidewalks

Again, I'm writing this a week later and I can't recall anything at all about this run. Apparently though this is when I changed out my shoes for a new pair. Love the Mizunos.

Sat, May 19, 2007

Sat, 19 May 2007 06:00:00

13 miles 79:20

Daytona Sidewalks

After making note of my lack of long runs early in the week, coach Hopfe and I decided that it would be good to get in a longer effort. I typically would not consider 13 miles a long run but it felt long today and my lack of endurance strength was again made evident reaffirming my notions to axe the 5k and stick with the mile. Also, in order to keep the foot feeling good I did about half of my run looping around a ~1/2 loop around a baseball field on a cinder type surface. That got old before I even completed a loop but for soft surfaces it was the only option.

Fri, May 18, 2007

Fri, 18 May 2007 06:00:00

11 miles

Embry Riddle

Today was a lactic threshold workout of 2X3 miles with there to be a slight increase in the middle mile (~10sec). It was a pretty hot out which probably, definately, pushed me over the lactic threshold. I did the first 3 miles completely on the track in 15:11 (5:06, 4:58, 5:07) but it got really old quick and by the end I was feeling like I crossed lactic trhreshold. I took 2 min recovery then decided to do the next interval going around the fields. I ran 15 min looping around the fields and up the hill. It was just an estimate and was, I'm sure, short of 3 miles but I was glad I got off the track and did the lactic work based on feel and not a track time. I felt ok today, considering the heat, and felt pretty good once I was off the track.

Thu, May 17, 2007

Thu, 17 May 2007 06:00:00

10 miles 59:44

Daytona Sidewalks

I went for my normal 10 mile run on the sidewalks of Daytona Beach, Florida. I'm writing this a week and a half after I did this run and I can't remember anything about this run.

Wed, May 16, 2007

Wed, 16 May 2007 06:00:00

AM Aqua Jog 45 min

After 6 days in a row of running the foot still felt good but the aching in it was increasing slightly so it was good to get a day off of it.

PM Exercise Bike

I rode for 30 minutes goind 12.82 miles and burning 878 calories

Tue, May 15, 2007

Tue, 15 May 2007 06:00:00

9 miles

Embry-Riddle Track

The plan was to go 4X1600 but it was quite clear early that I wasn't on it today. The 2nd 1600 was slow and after that I was forced to shorten the workout up to 1200m and then 800m. Times were 4:32, 4:40, 3:32, 2:13. the 2:13 at the end was fast and encouraging but it was also just about all I had in me. I think the lack of long runs and base work over the past couple of months due to the plantar fasciitis is showing up in my struggles in longer workouts. I had intended on racing a 5k on June 2nd but I think it's pretty clear that that lack of strength would be magnified in a 5k thus I'm now going to be entering myself in the 1 mile that weekend.

Mon, May 14, 2007

Mon, 14 May 2007 06:00:00

10 miles 59:32

Daytona Sidewalks

Long day of travel. Ran 10 miles and am ready for bed. Felt pretty good, I haven't been sore from the race. The plantar feels great but my 4th metatarsal aches a little. Nothing though really worth mentioning.

Sun, May 13, 2007

Sun, 13 May 2007 06:00:00

10 miles 61:34

Nashville Sidewalks

I had a late flight out of Nashville (4pm) so I took my time getting up in the morning, having breakfast, some starbucks, and then eventually going for a run. I went straight out, through Vanderbilt's campus, through Belmont's campus, and eventually past the Tennessee State Fair. It was a pleasant run. I went out 31 min then headed back the way I came. I got lost for a bit by the state fair which could have been a disaster but I figured it out quickly. I had a layover in DC and missed my connection leaving my on my college roomate's couch which incidentally is the same couch I purchased used from Heleig Meyers in Boone in 1999 for $200. It was disgusting then, got worse through college, and now was unbearable. I miss that couch.

Sat, May 12, 2007

Sat, 12 May 2007 06:00:00

Nashville High Performance Twilight Meet II

1500m - 3:47.44 10th place

This was my first legit shot at racing since I raced a mile back in February in Daytona. It was a really good 1500m field on a really fast track on a warm night which was a nice temperature for the distance. The race went out quick over the first 100 meters with the rabbit fighting to get in the lead. I was coming from an outside position as I was the highest seed in the race. It set me up well to get in good position early, around 5th, but it also set me up to run the first curve in lane 2. Coming off the turn though I quickly settled in against the rail in 5th position and settled into a groove. We went through the first 400m in 59. It seemed brisk early but I settled in well. No one was fighting for position over the next bit of the race and we settled into 60 second pace going through the 800m in 1:59. Coming around with 500m to go I was still tucked in the same spot but I was feeling ambitious and started to make a move to go around the pack of 4 I was tightly riding. I got around 1 guy, pulled up on the shoulder of another, but was held off and tucked back into 4th position going through with a lap to go in 2:44. I spent that last of my reserves on that silly little move with 1.3rd of the race remaining and began to fall off of the lead pack of 3. I felt like I was running really tight and could tell I had slowed up significantly. I kept waiting for someone else to pass me. This gradual falling off of the pace continued with no one passing me until there was 100m to go in the race. Then everyone passed me. Literally everyone. I went from 4th to 10th and could do nothing to stop it. I ran a 63 last lap which isn't too bad considering it was a "rig" situation. Also it's encouraging for future races as the last lap will get drastically better from race to race. The winning time was 3:41 with 3rd place being 3:42. The second pack which ate me up with 100m to go was from 3:45 to 3:47 (I was within .1 from 9th and the back of that pack). It was overall a good race back and show's a lot of room for simple improvements. I think had I relaxed and tried to tuck in behind the lead 3 I could have stolen maybe another 100m with the leaders which could have had a big impact on my finish. I need to be more patient in future races. I think my next race will be back in Nashville in 3 weeks for thier next meet. It's got prize money in the 5k so I'm in.

Fri, May 11, 2007

Fri, 11 May 2007 06:00:00

4 miles 25:11

Pre-Race 4 miles

I did my normal pre race out and back from my apartment. I still didn't feel all that fresh but it was a long day. Friday's are my only day of classes so I had to get up early for those, cram in a run, then drive up to Jacksonville to fly to Nashville. I'm exhausted just thinking about it. But it's so much better traveling the day before an evening race because you can sit and relax all day on race day. I'm think this race can go well for me.

Thu, May 10, 2007

Thu, 10 May 2007 06:00:00

8 miles

Daytona Sidewalks

Ran 6 miles in 37:11 then went to the track and did a mile of staights and curves then a mile cool down. I felt kind of flat today and definately didn't feel fast doing the strides. At least the air was clear today and it was quite nice out for a run with the overcast sky and strong breeze. Very unDaytona in Mayish.

Wed, May 09, 2007

Wed, 09 May 2007 06:00:00

Aqua Jog

I was going to do my usual pre race workout of a 2 mile threshold run and strides but the smoke was really bad today so I went to the pool for more aqua jogging instead. I did an aquajog workout of 12X1min with 1 min recovery. At that time span I could really get after it. After 6 of them my pulse was 156 and after the 12th it was 200. A very solid workout.

Tue, May 08, 2007

Tue, 08 May 2007 06:00:00

AM Aqua Jog

I did 45 minutes of aquajogging this morning. It was glorious.

PM Bike

Rode on the bike for 30 min doing the usual 5 min pickup. I kept my heart rate above 140 the whole time and hovered around 160 the last 10 min. I traveled 12.90 miles and burned 884 calories. Or so it says.

Mon, May 07, 2007

Mon, 07 May 2007 06:00:00

10 miles 59:58

Daytona Sidewalks

Did a solid 10 miler today. The weather was incredible, the smoke was gone, and I felt pretty good. I had intended on taking today as a recovery day either in the pool or on the bike but the foot feels great and the weather was too perfect to not get outside. I also got in some pullups and even a couple of pushups. This is my 5th day of running in a row logging 46 miles and 2 workouts and the foot feels great. It's a good sign.

Sun, May 06, 2007

Sun, 06 May 2007 06:00:00

Atlantic High School Track

I had intended doing 12X400 with short recovery (45 sec) at 60 with 400m recovery after sets of 4. I wanted to get in a workout to simulate the burn from a race which I accomplished but unfortunately the burn came pretty early. I only made it through 7 1/2 doing them in 60, 61, 61, 61; 61, 61, 63. I wanted to get in some more speed though so I did 2x200 in 27 and then called it a day. It was a tough day and I felt like I was fighting very early.

Sat, May 05, 2007

Sat, 05 May 2007 06:00:00

10 miles 58:38

Daytona Sidewalks

Another sweatfest. Other than the oppressive humidity I felt pretty good again today. The foot feels as good as it's felt since early February. It's a cruel twist though that it is feeling good as the weather is getting nasty. God must hate me.

Fri, May 04, 2007

Fri, 04 May 2007 06:00:00

10 miles 59:07

Daytona Sidewalks

This was the first run I've been on this year where the humidity was out of control. It just cranked up and it did so without it having rained in quite some time. By about 3 miles I was drenched in sweat. It wasn't ridiculous hot out though...mid to upper 80's...and I was running at dusk so even at times there was a cool breeze. I've got to get used to this though because it's going to be about 5 months before I see a run that doesn't require squiging my shorts afterwords. On a positive note the foot's feeling really well.

Thu, May 03, 2007

Thu, 03 May 2007 06:00:00

8 miles

Frostproof High School

Traveled well southwest of Orlando to the middle of nowhere to help rabbit Stu, an Embry Riddle runner, To a 5:05 paced 10k. It was an impossible day to do it though as there was smoke in the air from the forests burning in Georgia and it was 96 degrees out. The track was also black which didn't help to cool things either. I planned on running the full 10k at that pace but only went 4 miles in 20:38 (5:08, 5:08, 5:09, 5:11) before calling it. I actually was doing ok with the heat and smoke, but my right hamstring and both calves were a little jacked up from the previous workout on Monday and I didn't want to tear into them with a race in 9 days and 1 more hard workout coming this weekend. Also after 5k Stu fell off of pace so I didn't feel the obligation to continue to battle through the misery.

Wed, May 02, 2007

Wed, 02 May 2007 06:00:00

Aqua Jog

I aquajogged for 45 minutes. I was a little beat up so I decided against the eveing ride on Bruno.

Tue, May 01, 2007

Tue, 01 May 2007 06:00:00

Bike

I rode the stationary bike (Bruno from now on) for 45 min going 19.00 miles and burning 1324 calories. This is the longest I've rode Bruno so I incorporated 2 5 min pickups in it. I find that after the pickups on Bruno the regular pace gets a lot easier and by the end of my time on Bruno I'm really cranking out the miles.

Mon, Apr 30, 2007

Mon, 30 Apr 2007 06:00:00

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.

Sun, Apr 29, 2007

Sun, 29 Apr 2007 06:00:00

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.

Sat, Apr 28, 2007

Sat, 28 Apr 2007 06:00:00

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.

Fri, Apr 27, 2007

Fri, 27 Apr 2007 06:00:00

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.

Thu, Apr 26, 2007

Thu, 26 Apr 2007 06:00:00

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.