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Thursday, Aug 13, 2009
Kevin Hammes and I ran a 2-mile Time Trial on the complex track just to see where our fitness
level was after opening my mouth about a comeback. The goal was for Kevin to run between
10:30 and 10:40. I was going to attempt a run between 10:45 and 10:59. The plan was to
run the first 800 in 2:38 and then slow down about 8-9 secs for the next couple of 800 splits
and then finish hard the final 800. Well...Kevin didn't do his job and led us through in a
ridiculously fast pace of 2:29 and 2:31 the first 800! Oh well, I thought. Let's just not lose
too much time the next two 800's. We both hung on and finished very strong to exceed our
goals. Kevin finished in a time of 10:20 while I tried to real him in but came up short in a time
of 10:29. That is by far my best in two years so I am estatic about it! One thing about Kevin I
can always count on him pushing hard.
Sunday, Aug 16, 2009
Kevin and I ran the City of Roses Half-Marathon course today. We both felt a little tired from
the time trial Thursday. We managed around a 7:30 pace but the final three miles of that
course is brutal. Should have taken a couple of GU's, but managed to hang in there. Will try
to get two bike rides in this week and 50 miles of running.
Tuesday, Sept 22, 2009
This sucks! Went to see Dr. Stahle in St. Louis to have an MRI done on my shoulder that I
hurt while helping out at Quartermax this past June. My worst fears were realized. My labrum
is severely torn in my right shoulder. No wonder I can't swim, do push-ups, pull-ups, or lift
weights. It is very painful to even train "hard" on the bike. We have planned to have surgery
in the middle of December. I have been training too hard running to not at least run the
Memphis Marathon and attempt to go sub 3hrs and qualify for boston. I am going to up my
mileage and try to get in better run shape the next 9 weeks so I don't lose too much fitness
with the long layoff that is expected.
Saturday, Sept 26, 2009
Ran an easy 8 miles keeping my heart rate around 130. Then later that day ran a mile with
my kids at the park at a 10 minute pace. It was Dani's birthday.
Sunday, Sept 27, 2009
Ran an easy 10 miles with Kevin Hammes. Pretty much kept the pace just under 8 minutes.
Pretty easy but just coming off the flu so feel like crap. Going for as many volume miles as I
can in 10 days.
Monday, Sept 28, 2009
Ran an easy 12 miles at 8:40 pace
Tuesday, Sept 29, 2009
Ran 18.1 miles from work to home. First mile 8:03, then tried to maintain a 7:45 average
which I did. Ran a couple 7:30 miles and the last mile in 6:22. Solid long run. Weather was
nice. Ran in my new Asics DS Trainer XIII's. I like them.
Wednesday, Sept 30, 2009
Ran an easy 5 miles with my wife Brooke at the YMCA then swam with the kids. Legs pretty
sore.
Thursday, Oct 1, 2009.
Ran 13 mile workout with Kevin H. Weather was nice but a pretty hard head wind slowed us
down a little. 3 mile wu, stretch, striders. 1xmile hard in 5:18 on the complex track, then
jogged to the starting line of race loop. Ran a 3 mile tempo on the road, went 6:28, 6:30,
6:01, 3 min rest then did it again. Mile in 5:34, 3 mile tempo in 6:44, 6:58, 7:05. DIdn't bonk
but my hamstrings started to twitch right at the end of the second hard mile. On the final
tempo just tried to keep it from locking up. Had to keep slowing down a little each mile. Legs
are beat and extremely sore. Think I will just do an easy bike tomorrow.
Sunday, Oct 18, 2009
Ran the Go St. Louis 10k. Plan was to run the first mile fast and then settle into half
marathon pace. Ran solid. First mile in 5:31 and then settled right at 6:05-6:10 pace. One
slow mile but it had a long up hill. 6 mile warm-up and 15 miles total.
Tuesday, Oct 20, 2009
Ran with Adam Lofton. I wanted to do 3xmile with 3 minutes rest and 5k race pace. Ran solid
and faster than expected. Went 5:39, 5:32, 5:26. Rest was between 3:02 and 3:12 on the
last one. 7.5 miles total. This was a good workout right before my 20-21 miler tomorrow. My
legs should be a little sore at the beginning of the run instead of at mile 15. I am hoping to
average a 7:45 pace. Felt really good about tonights workout. Perfect weather. A little windy
but Adam blocked most of it for me.
Wednesday, Oct 21, 2009
Ran 20 miles today after yesterdays workout. It is 17 miles from my work to my house so I
front loaded the first 3 miles. Doing these long runs the day after mile repeats is an ass
kicker! My legs hurt every step instead of around 12 miles on a normal long run. I wanted to
stay within a minute of my goal marathon pace. I drank a half a bottle of water and powerade
at miles 5, 10, 15. Mile 17-19 sucks because I am running on that chip seal. Absolutely killed
my feet. I bonked a little and am dissappointed but I tried to stay on pace as much as
possible. My legs really got tight pretty early in the run. Around mile 7. I sure hope this
helps me in the marathon doubling these workouts together. Here were my splits. I always do
the first two miles of any workout really easy and that killed my average but who cares. The
rest was descent and not much aerobic effort. 8:26, 8:11, 8:09, 7:43, 7:47, 7:48, 7:48, 7:50,
7:49, 7:56, 7:42, 7:52, 7:53, 7:51, 7:56, 7:47, 8:11, 8:38, 8:49, 8:39. Average 8:02 pace
Kevin Hammes and I ran a 2-mile Time Trial on the complex track just to see where our fitness
level was after opening my mouth about a comeback. The goal was for Kevin to run between
10:30 and 10:40. I was going to attempt a run between 10:45 and 10:59. The plan was to
run the first 800 in 2:38 and then slow down about 8-9 secs for the next couple of 800 splits
and then finish hard the final 800. Well...Kevin didn't do his job and led us through in a
ridiculously fast pace of 2:29 and 2:31 the first 800! Oh well, I thought. Let's just not lose
too much time the next two 800's. We both hung on and finished very strong to exceed our
goals. Kevin finished in a time of 10:20 while I tried to real him in but came up short in a time
of 10:29. That is by far my best in two years so I am estatic about it! One thing about Kevin I
can always count on him pushing hard.
Sunday, Aug 16, 2009
Kevin and I ran the City of Roses Half-Marathon course today. We both felt a little tired from
the time trial Thursday. We managed around a 7:30 pace but the final three miles of that
course is brutal. Should have taken a couple of GU's, but managed to hang in there. Will try
to get two bike rides in this week and 50 miles of running.
Tuesday, Sept 22, 2009
This sucks! Went to see Dr. Stahle in St. Louis to have an MRI done on my shoulder that I
hurt while helping out at Quartermax this past June. My worst fears were realized. My labrum
is severely torn in my right shoulder. No wonder I can't swim, do push-ups, pull-ups, or lift
weights. It is very painful to even train "hard" on the bike. We have planned to have surgery
in the middle of December. I have been training too hard running to not at least run the
Memphis Marathon and attempt to go sub 3hrs and qualify for boston. I am going to up my
mileage and try to get in better run shape the next 9 weeks so I don't lose too much fitness
with the long layoff that is expected.
Saturday, Sept 26, 2009
Ran an easy 8 miles keeping my heart rate around 130. Then later that day ran a mile with
my kids at the park at a 10 minute pace. It was Dani's birthday.
Sunday, Sept 27, 2009
Ran an easy 10 miles with Kevin Hammes. Pretty much kept the pace just under 8 minutes.
Pretty easy but just coming off the flu so feel like crap. Going for as many volume miles as I
can in 10 days.
Monday, Sept 28, 2009
Ran an easy 12 miles at 8:40 pace
Tuesday, Sept 29, 2009
Ran 18.1 miles from work to home. First mile 8:03, then tried to maintain a 7:45 average
which I did. Ran a couple 7:30 miles and the last mile in 6:22. Solid long run. Weather was
nice. Ran in my new Asics DS Trainer XIII's. I like them.
Wednesday, Sept 30, 2009
Ran an easy 5 miles with my wife Brooke at the YMCA then swam with the kids. Legs pretty
sore.
Thursday, Oct 1, 2009.
Ran 13 mile workout with Kevin H. Weather was nice but a pretty hard head wind slowed us
down a little. 3 mile wu, stretch, striders. 1xmile hard in 5:18 on the complex track, then
jogged to the starting line of race loop. Ran a 3 mile tempo on the road, went 6:28, 6:30,
6:01, 3 min rest then did it again. Mile in 5:34, 3 mile tempo in 6:44, 6:58, 7:05. DIdn't bonk
but my hamstrings started to twitch right at the end of the second hard mile. On the final
tempo just tried to keep it from locking up. Had to keep slowing down a little each mile. Legs
are beat and extremely sore. Think I will just do an easy bike tomorrow.
Sunday, Oct 18, 2009
Ran the Go St. Louis 10k. Plan was to run the first mile fast and then settle into half
marathon pace. Ran solid. First mile in 5:31 and then settled right at 6:05-6:10 pace. One
slow mile but it had a long up hill. 6 mile warm-up and 15 miles total.
Tuesday, Oct 20, 2009
Ran with Adam Lofton. I wanted to do 3xmile with 3 minutes rest and 5k race pace. Ran solid
and faster than expected. Went 5:39, 5:32, 5:26. Rest was between 3:02 and 3:12 on the
last one. 7.5 miles total. This was a good workout right before my 20-21 miler tomorrow. My
legs should be a little sore at the beginning of the run instead of at mile 15. I am hoping to
average a 7:45 pace. Felt really good about tonights workout. Perfect weather. A little windy
but Adam blocked most of it for me.
Wednesday, Oct 21, 2009
Ran 20 miles today after yesterdays workout. It is 17 miles from my work to my house so I
front loaded the first 3 miles. Doing these long runs the day after mile repeats is an ass
kicker! My legs hurt every step instead of around 12 miles on a normal long run. I wanted to
stay within a minute of my goal marathon pace. I drank a half a bottle of water and powerade
at miles 5, 10, 15. Mile 17-19 sucks because I am running on that chip seal. Absolutely killed
my feet. I bonked a little and am dissappointed but I tried to stay on pace as much as
possible. My legs really got tight pretty early in the run. Around mile 7. I sure hope this
helps me in the marathon doubling these workouts together. Here were my splits. I always do
the first two miles of any workout really easy and that killed my average but who cares. The
rest was descent and not much aerobic effort. 8:26, 8:11, 8:09, 7:43, 7:47, 7:48, 7:48, 7:50,
7:49, 7:56, 7:42, 7:52, 7:53, 7:51, 7:56, 7:47, 8:11, 8:38, 8:49, 8:39. Average 8:02 pace
Dec 5, 2009
I know that I have done a bad job of keeping this up but I actually have been training about
45-50 miles a week with a long run of 18-22 miles and a MLR of 12-14. The St. Judes
Marathon couldn't have turned out any better. I went out moderately to get an adrenaline
rush. My initial 6:20 pace felt easy. I held it with no issues for about 5 miles. Right around
there my foot twitched and I worried about my injury to my plantar. I ran the next mile in 6:44
and it twitched again. I couldn't believe this was happening so I slowed it down to a moderate
jog which was around the 7-7:05 pace. At the half-way point my foot hadn't twitched anymore
and I felt very good because of the easy miles. I went ahead and started to attempt a
negative split second half which was my goal. Except it was planned to go 1:27/1:23. Mile
14-15 was 6:40 and I felt great and the foot was not an issue. I knew that if I had any chance
of reaching my goal of 2:48 I had to go now. My next mile was 6:06 and I made up my mind to
try and get to 23 miles and then push the final 5k like Kevin and I have done so many times at
the end of our long runs. I held a 6:00 pace until 23 and pushed harder than I ever had,
puking on myself several times. My final 3 miles were 5:52, 5:50, 5:41. I am very happy with
my time and glad that all worked out well. However, my marathon days are probably over. It
isn't worth hurting my foot again. It took my almost 3 years to come back from this injury. My
new goal is to win the half-marathon next year with a goal of 1:11! Training day one will start
next Sunday!
I know that I have done a bad job of keeping this up but I actually have been training about
45-50 miles a week with a long run of 18-22 miles and a MLR of 12-14. The St. Judes
Marathon couldn't have turned out any better. I went out moderately to get an adrenaline
rush. My initial 6:20 pace felt easy. I held it with no issues for about 5 miles. Right around
there my foot twitched and I worried about my injury to my plantar. I ran the next mile in 6:44
and it twitched again. I couldn't believe this was happening so I slowed it down to a moderate
jog which was around the 7-7:05 pace. At the half-way point my foot hadn't twitched anymore
and I felt very good because of the easy miles. I went ahead and started to attempt a
negative split second half which was my goal. Except it was planned to go 1:27/1:23. Mile
14-15 was 6:40 and I felt great and the foot was not an issue. I knew that if I had any chance
of reaching my goal of 2:48 I had to go now. My next mile was 6:06 and I made up my mind to
try and get to 23 miles and then push the final 5k like Kevin and I have done so many times at
the end of our long runs. I held a 6:00 pace until 23 and pushed harder than I ever had,
puking on myself several times. My final 3 miles were 5:52, 5:50, 5:41. I am very happy with
my time and glad that all worked out well. However, my marathon days are probably over. It
isn't worth hurting my foot again. It took my almost 3 years to come back from this injury. My
new goal is to win the half-marathon next year with a goal of 1:11! Training day one will start
next Sunday!