Running To Beat Mark

welcomed in the new year with a run on the treadmill, ugh... snowed today so I do not trust not slipping and falling and rehurting collarbone yet so played it safe only had time for three before watching the Huskers win!

Did not feel like I had done too much running the past three days but I was feeling sluggish today! (might also be lack of sleep from new years catching up with me...) Three on treadmill again avoiding chance of falling but sluggish feeling and cramping was not letting me do more so hopped on the exercise bike to get a little more cardio in today

2 w/emaurine 2 slow on own as of right now still no pain while running

Again easy. I did try some "faster" running today however left arm hurt with the picked up pace. 

easy on treadmill 

WIndy over 40mph gusts constant 30mph

easy meeting ran long 

Finished a marathon in North Dakota! We ran first half with some faster miles in there as well (faster mile then jog a mile). And jogged second half (since Elizabeth has a half ironman in a few weeks did not want to empty the tank.

First attempt at any "fast" running in a while. Paced Elizabeth with her 5k Time trial (21:52 a new PR!!!) then after a minute break went for a Time trial of my own. Not as terrible as it could have been (19:40) and still not too bad for no faster running in a LONG time

With Elizabeth and her race rehearsal, I hope she runs this well in her race she was looking strong!

easy

1 mi w/u

26x200 in 40

with 60 second 200 recovery

1 mi cooldown

with elizabeth included 3x9min at 8 min miles

1 mi w/up

5x1mi 6:10, 6:00, 5:48, 5:42, 5:46(did not have mind right for the fifth one)

1 mi c/d

with elizabeth race rehearsal again she looks strong!

Was not quite sure what to do with my first attempt at a longer run in this buildup. I knew I needed to run over 1:30 but was not sure if 2:00 was too long for first go. Ended up going faster after the 40 minute mark, was able to hold the faster pace until the 1:20 mark, so a good forty minute MP run in the middle of the long run. Ended up at 1:35 total time. 

1 hr easy run that turned into a progression run as the first half was "too easy"

(not really sure if too easy exists, but I was close to 9:40 pace)...so second half I brought down to 7:30s

1 mile warmup

4x(2-2-4) w/200 recovery

This was going to be at least 6 sets hoping for 8 but the middle school football team had a game and kicked me off the track!!! 200's averaged at 38 400s were all at 1:19 and change

Did easy run for half an hour to get to an hour running.

with e

1.5 warmup

3x2mile hilly course out and back 6.5 hills total (compared to the flat running I am use to=ouch!) Add 80 degree weather and 20+mph winds and I had no clue what to expect. 5 min rest in between the sets

6:30, 6:39; 6:23, 6:45; 6:27, 6:48 

The wind was TOUGH on that second mile everytime. 

I am ok with these splits, not where I want to be, but with all the tough conditions for the run today I am taking positives from this workout. (especially since I did not want to even start it!!)

Easy day both intensity and duration along the river, played chicken with a bike and won thank goodness!!

Hilly course ran with our junior student who qualified for state, well tried to run with him ended up a good minute or two back at the end two 5.1 mile loops that had very little flat sections negative split the loops 1:12:55 (7:08 pace)

Beautiful morning for a run. I wanted to get 2 hours of running in, ended up finding a 3mile loop that I did 4 times with the idea to make each loop a little faster. Splits 24:00, 22:38, 21:11, and 19:49. 

SLOW!!! Body felt the last couple days...

easy again tonight, cut it a little shorter as well to hop on a mountain bike and join the wife for a ride 

Thunderstorm right before I started my run, had to settle for treadmill

8 mile tempo in 53:18 started at 7:05 pace and increased every 1/2 mile.

(Got overheated in second mile and had to have the wife open the door to let the cooled off temperatures from the storm roll in)

3.5 two different times today, with parent teacher conferences we have a full day from 8-8 at the school. So I got a short run in before work and then during the hour lunch break (wish we always had an hour lunch break to get a run in!!)

at a rest area in texas 

while e was getting in her easy bike

Obviously would want more, but today was emaurine's half-ironman and I wanted to make sure that I did not miss her so settled for 8 of up and down a stretch of 2 hills. She did awesome!!! a new pr and 20th in her age group out of over 100 racers

My own fault, I missed the turn got home three hours later than expected = zero time for a run...

mostly easy running did do 12x200 to shake it up a little, had done 5 easy days (even an off day) needed to get the legs turning over a little

easy

1 mi warmup

10k Time Trial in 38:24 2mile loop course then an extra .21...

Ran at the edge of comfortable and pressing, body/stride felt relaxed except that even though I used the restroom right before the start of the run... I had stomach/needing to use the bathroom issues from the half mile point on

2 mile splits are 12:32, 12:29, 12:24, and then a little over a minute for the .21... Temperature wise great for running but over 25mph winds 

The fact that this was only 40 seconds slower than my PR for the distance either shows that I am in pretty good shape (for me) or I never knew how to run a 10k race (maybe still don't!!) or another option that I have not thought of yet!

Easy saw some trick or treaters as I was heading back in

Not a good week. I had the good time trial on thursday but overall just not a lot of energy especially today and also have had some heel pain. Ideally I would have got a 20 miler in today, i will try for this tomorrow. 

Woke up with minimal heel pain so I thought I would give the long run ago for today. Ran the first 6 with emaurine then tempo for the next 10, that was at 1:11 so just slower than BQ pace but I was careful with the tempo it could have been at 1:10 or faster. Then 2 cooldown, did feel a twinge of pain in the left heel as I began the cooldown so stopped short of 20.

Supposed to be an easy hour run, turned into a survival fest. at the 35 minute mark I got caught in a downpour!! 

struggle today

with emaurine

5x2mi with (2:00/.25mi recovery)

Splits were 13:47; 13:17; 13:29; 13:24; and 13:07

Not really sure as to why they were not more consistent, a little upset about that. My 2 goals were: I wanted to start the first one slow since I had very little warm-up and keep the pace 'relaxed' (never be straining). Overall, happy with the workout. 

super easy 

easy

Not what I wanted at all this weekend... Was hoping for 20 with at least 10 at MP and got 16 at roughly 8 min miles. Life got in the way this weekend, and maybe it is for the best with only two weeks away...

First cold run of the year, windchill of 15 with wind gusts of 35 mph

Did not make it far out there in the cold today, was ill informed of exactly how cold it would be (my own fault!!) Did throw in 6x30 seconds uphill and into wind (what was I thinking!!). 

I really am not trying to have the mileage this low... cold and darker sooner is kind of making it happen though

Last big workout. 1 mi "w/up" (at 20 degrees with 20mph winds that is not happening!) 

4miles in 27:25; 3 miles in 20:16; 2 miles in 13:37; and 1 mile in 6:37

Only took 10-20 seconds in between to grab water, while jogging trying to 'simulate' water stops (until the water bottle froze!) and then get back on pace.

overall 10 miles in 1:07:55. 1 mi c/d

easy

First snow run of the year. At this point, I think the only goal with the run is to not get injured, so I cut run a little short when it got more slick. 

Two bad parts of the run today, one the run had to be on treadmill - did not want to take any chances with falling on the icy/snowy roads. Two felt a twinge of pain in my left hamstring, hopefully nothing but cut run shorter to make sure. 

easy

easy

3 and then some strides 

Spent whole day at UNL with some math students. Tired by time I got back

easy on treadmill

Shakeout some of the driving

Warmer temps, windy, and hills... I had all sorts of excuses going through my head, truth is I just did not have it today.

45 degrees!! had to get out and run today! also first run with new shoes, always a great feeling, had to go short though big time studying these next three weeks! 

Fun experience at the dallas marathon, despite my second worst marathon. I really was not expecting much with being sick/not training much after the last one. Rained on and windy, but the day was made with emaurine getting her finisher medal and a hug from MEB!