Wednesday, July 06, 2011
Rolling Along!
Last week was another 70+ mile week, checking in at 72. My long run on Sunday was only 19 miles. I did most of it by myself with the exception of about 6 miles when my brother jumped in with me. This made three straight weeks with 70+ miles. I am still feeling great about the mileage at this point and hopefully nothing changes. One thing that I think has helped is losing some weight since the beginning of the year. I'm down about 15lbs since around mid Feb. I'm still wanting to be very cautious with my mileage so I've decided to take a down week this week. I took Sunday and Monday off this week which was nice since I ran every day last week. I should have around 50 miles this week and then it will be time to pump the miles back up. I have exactly 3 months before the big race and I honestly can't wait. At this point I only have 3 races on the schedule leading up to my ultra. July 15th I'm doing a 1 mile race with a wedding party in Tennessee, I'm doing the Warrior Dash 5k in KC on July 31st and I'm planning on doing the North Face Endurance Challenge 50k(31 miles) on Aug. 28th in KC. Looking forward to the cooler temps that September will hopefully bring.
Sunday, June 26, 2011
Feeling good with my miles staying UP!!
Sorry its been a while since my last post. I'll try to get back to posting on a more regular basis. The good thing is I'm still running a lot, I've just been lazy on the posts. Last week I finished up another 70 mile week and felt really good. I started off this week with a 13 mile run with Kory, we moved right along for the entire run and felt good throughout. Again I went long on Thursday since Josh was going to be out of town on the weekend. This week Brandon joined in for most of the run(26 miles). I ended up going 32 miles in 4:19:00(8:06/mi pace) and felt really good throughout the entire run. The last 10 miles I dropped the pace down and was running 7:30/mi pace. During that time I felt really good but my heart rate was a little higher than I would have liked it. What's great is the next day I felt like I could run outside of what I think is a little tendinitis in my left foot. I took the day off and because at this point I'd rather be safe than sorry. Again I hit 70 miles for the week and felt really good. This morning Kory and I went out again for 15 miles and averaged 7:16/mi pace. I really feel like I'm getting stronger and stronger with each week that passes. I'm excited to see what I can do as I start racing some longer races. More to come...
Thursday, June 16, 2011
Early Long Run
30 miles - 4:06:44
Josh and I decided to do our long run today since he would be out of town this weekend. I really felt good throughout the entire run. Three weeks ago when I did 30 the last 5 miles were fairly painful. Today I was sore but felt like I could have kept going. We did a big loop that went north and west of Manhattan. Part of the run took us on to Ft Riley which became interesting when a soldier stopped us and informed is that we were in a live fire area and that we should evacuate immediately. Josh told me there was nothing to worry about since it was lightning. I'm pretty sure I should have been worried about one or the other or maybe both. After todays run I have 85 miles over the last six days. Best part is I'm feeling great. More to come....
Josh and I decided to do our long run today since he would be out of town this weekend. I really felt good throughout the entire run. Three weeks ago when I did 30 the last 5 miles were fairly painful. Today I was sore but felt like I could have kept going. We did a big loop that went north and west of Manhattan. Part of the run took us on to Ft Riley which became interesting when a soldier stopped us and informed is that we were in a live fire area and that we should evacuate immediately. Josh told me there was nothing to worry about since it was lightning. I'm pretty sure I should have been worried about one or the other or maybe both. After todays run I have 85 miles over the last six days. Best part is I'm feeling great. More to come....
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Wednesday, June 15, 2011
Good Days!!
Monday, Tuesday and Wednesday have been great training days. The last three days for me were 7 mi, 8 mi and 8 mi with every run being between 6:45-7:05 per mile pace. Heart rate has been low and legs have felt great. This may all change tomorrow as Josh and I are going 30 miles starting at 5am. Hoping it goes as well as it did last time.
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Sunday, June 12, 2011
Running long...Racing short!!!
So I had another decent week of training as I finished this week with just under 50 miles for the week. I did run the Poyntz Ave Mile on Wednesday and that went okay as well. I ended up running 4:45 for the mile and got blown away by all the young guys. I was hoping to be in the 4:30's but I'm okay with it since I haven't really done any speed work. Yesterday I went 21 miles and this morning I went 11 miles. Felt great on both runs and look forward to uping my mileage back up this week.
Monday, June 06, 2011
Its been a while!!
So I took a few days off from the blog but I haven't stopped running. I've had some good runs and some not so good runs since I was on last. On Saturday May 28th I ended up hitting 30 miles for my run in just over 4 hours. For the most part the run felt really good. The last 5 miles was rather painful though. I ended up with 75 miles for the week which is one of the highest mileage weeks I've ever done. I decided to take a down week instead of another up week so that I could be rested for the Poyntz Ave Mile. Last week I ran 5 days and got 36 or 37 miles if I remember right. I didn't run long after my 30 and I didn't have a long run at the end of the week which is what hurt my mileage. I have felt absolutely horrible over the last 4 or 5 days and I'm not exactly sure why. It could be the heat or it could be all the mileage catching up with me. I have the race on Wednesday which hopefully goes well but I'm hoping I can get a good week of training in. Today didn't give me much hope though as I ran 8 miles and struggled to run 8 min/mile pace. In the past several weeks I've felt like I could roll along at 7 min pace for a run like today. We'll keep our fingers crossed and hope all continues on well.
Thursday, May 26, 2011
Loving the cool!
10 miles - 78:00
What a great run this morning with Josh. About 50 degrees and not a whole lot of wind to speak of. We did a pretty hilly route which slowed us down a bit. For the most part we were running about 7:30/mi and my heart rate was below 145 bpm. Feeling good! Now headed to KC to take clothing and shoes to my buddy that has a running store in Joplin.
What a great run this morning with Josh. About 50 degrees and not a whole lot of wind to speak of. We did a pretty hilly route which slowed us down a bit. For the most part we were running about 7:30/mi and my heart rate was below 145 bpm. Feeling good! Now headed to KC to take clothing and shoes to my buddy that has a running store in Joplin.
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Wednesday, May 25, 2011
Good but sluggish
7 miles - 50:30
Run felt okay today but I definitely haven't felt as good as I did last week. I know I just need to stay patient as doing the type of weekly miles I'm doing can take a toll until I fully adjust to it. Last week I was coming off my down week and even though I did 71 miles, they felt almost effortless. I still consider this my base period which is why you aren't really seeing any intense workouts from me. The whole goal is to get comfortable with the higher mileage.
Run felt okay today but I definitely haven't felt as good as I did last week. I know I just need to stay patient as doing the type of weekly miles I'm doing can take a toll until I fully adjust to it. Last week I was coming off my down week and even though I did 71 miles, they felt almost effortless. I still consider this my base period which is why you aren't really seeing any intense workouts from me. The whole goal is to get comfortable with the higher mileage.
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Tuesday, May 24, 2011
Much better
8 miles - 59:00
Felt a lot better as I started my run today. It was also nice that it was a bit cooler out as well. Hoping for a week over 75 miles this week. Outside of a little soreness I'm feeling really good.
Felt a lot better as I started my run today. It was also nice that it was a bit cooler out as well. Hoping for a week over 75 miles this week. Outside of a little soreness I'm feeling really good.
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Monday, May 23, 2011
It's okay to stop!
Rest day
I went out for a run today and made it two blocks and stopped. You have to be able to listen to your body. In the words of Mr. Cash, "you gotta know when to hold em and know when to fold them." Today was definitely a day to fold em. Hopefully tomorrow the legs will feel better.
I went out for a run today and made it two blocks and stopped. You have to be able to listen to your body. In the words of Mr. Cash, "you gotta know when to hold em and know when to fold them." Today was definitely a day to fold em. Hopefully tomorrow the legs will feel better.
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Sunday, May 22, 2011
Pushing through the pain
Friday
7 miles
Felt good. Took it real easy knowing that I had 28 miles the next day.
Saturday
28.6 miles - 3:56:00
Longest run to date and still felt pretty good for the most part. These runs are really quite fun considering I've had some good friends to run with every single time so far. Barry and I did and out and back starting at my house at 5am. I ended up averaging about 8:18/mi for the entire run. Everytime so far my quads seem to be the first thing to give out on me and it seems to be at about 20-22 miles. Even though I was getting very sore I still felt like I could pick up the pace with ease. I ended up getting 71 miles in for the week which is the most I've done since college.
Sunday
14 miles - 1:48:46
As hard as the 29 miles was the day before I think this run was harder. My son Damon and I headed out at about 7am. Damon on bike and me on foot. It was definitely warmer than I would have liked it to be. My quads/IT Bands were so tight and sore on the run. I was still able to average 7:43/mi with a heart rate in the 155 bpm range. Gels(Powerbar) seem to be the easiest way to get calories in my body on these runs. The Powerbag gels are the thinest of all of them so they go down much easier. I'm also going to try Fig Newtons to try to get calories in on the run. I'm starting to feel really really strong and am very encouraged by how my training is going.
7 miles
Felt good. Took it real easy knowing that I had 28 miles the next day.
Saturday
28.6 miles - 3:56:00
Longest run to date and still felt pretty good for the most part. These runs are really quite fun considering I've had some good friends to run with every single time so far. Barry and I did and out and back starting at my house at 5am. I ended up averaging about 8:18/mi for the entire run. Everytime so far my quads seem to be the first thing to give out on me and it seems to be at about 20-22 miles. Even though I was getting very sore I still felt like I could pick up the pace with ease. I ended up getting 71 miles in for the week which is the most I've done since college.
Sunday
14 miles - 1:48:46
As hard as the 29 miles was the day before I think this run was harder. My son Damon and I headed out at about 7am. Damon on bike and me on foot. It was definitely warmer than I would have liked it to be. My quads/IT Bands were so tight and sore on the run. I was still able to average 7:43/mi with a heart rate in the 155 bpm range. Gels(Powerbar) seem to be the easiest way to get calories in my body on these runs. The Powerbag gels are the thinest of all of them so they go down much easier. I'm also going to try Fig Newtons to try to get calories in on the run. I'm starting to feel really really strong and am very encouraged by how my training is going.
Thursday, May 19, 2011
Ready to Race
Tuesday
Rest Day - I decided to go ahead and take a day off because of my left quad. It felt better in the morning so I thought I would just go ahead and take the day off to see if I could get it back to 100%.
Wednesday
7 miles - 52:40
My leg was definitely feeling better. Almost no pain at all to speak of. I went extra easy though just to make sure I didn't bother it again. Heart rate was really low for the entire run.
Thursday
8.5 miles - 59:20
Another great run today. I need to find a race to hop in and see what I'm made of. This is the best I've felt since college without a doubt. Running is so easy right now. My next scheduled race is June 8th, Poyntz Ave. Mile. I feel like I'm ready for anything from 1 mile up to a marathon right now. I'm planning on 28 miles Saturday morning which should get me 70 for the week.
Rest Day - I decided to go ahead and take a day off because of my left quad. It felt better in the morning so I thought I would just go ahead and take the day off to see if I could get it back to 100%.
Wednesday
7 miles - 52:40
My leg was definitely feeling better. Almost no pain at all to speak of. I went extra easy though just to make sure I didn't bother it again. Heart rate was really low for the entire run.
Thursday
8.5 miles - 59:20
Another great run today. I need to find a race to hop in and see what I'm made of. This is the best I've felt since college without a doubt. Running is so easy right now. My next scheduled race is June 8th, Poyntz Ave. Mile. I feel like I'm ready for anything from 1 mile up to a marathon right now. I'm planning on 28 miles Saturday morning which should get me 70 for the week.
Monday, May 16, 2011
First sign of pain....
8 miles - 54:20
Today was a great run I think.... I flew along at 6:47 pace for my entire run this morning and my heart rate was an avg of 154. The only problem was when I was done and throughout the rest of the day my left quad was bothering me. We will see how it feels tomorrow.
Today was a great run I think.... I flew along at 6:47 pace for my entire run this morning and my heart rate was an avg of 154. The only problem was when I was done and throughout the rest of the day my left quad was bothering me. We will see how it feels tomorrow.
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Sunday, May 15, 2011
Feeling Grrrrreat!!
11 miles - 1:22:00
Felt really good today following my 20 miler. My heart rate was very low even though the first half of the run was up hill and into a nice stiff wind. The last half of the run I was moving along at 7:00/mi pace with my heart rate still on the low side. Average heart rate for the run was 148 bpm. I'm hoping to hit between 70-80 miles this week. As for gear for my races, the only thing I absolutely know right now is I will be using Swiftwick socks and if its cold at all I will probably be using my Swiftwick arm warmers. If you haven't used Swiftwick socks yet then you are missing out. Come into the store and grab a pair. I can also report that my Mizuno Ascend shoes have made the list as a possible shoe for the race.
Felt really good today following my 20 miler. My heart rate was very low even though the first half of the run was up hill and into a nice stiff wind. The last half of the run I was moving along at 7:00/mi pace with my heart rate still on the low side. Average heart rate for the run was 148 bpm. I'm hoping to hit between 70-80 miles this week. As for gear for my races, the only thing I absolutely know right now is I will be using Swiftwick socks and if its cold at all I will probably be using my Swiftwick arm warmers. If you haven't used Swiftwick socks yet then you are missing out. Come into the store and grab a pair. I can also report that my Mizuno Ascend shoes have made the list as a possible shoe for the race.
Saturday, May 14, 2011
Cool weather...thank you
Thursday
8 miles - 60:00
Friday
Rest
Saturday
20 miles - 2:40:00
What a great day for a long run. Barry, Josh and I headed out at 6am for a 20 mile loop. The cooler weather made such a huge difference on how I felt. We were averaging 8:09 pace through 14 but felt so good that we picked it up over the last 6. My last 4 miles went 7:20, 6:50, 6:50, 7:20. Going for 12 tomorrow hopefully.
8 miles - 60:00
Friday
Rest
Saturday
20 miles - 2:40:00
What a great day for a long run. Barry, Josh and I headed out at 6am for a 20 mile loop. The cooler weather made such a huge difference on how I felt. We were averaging 8:09 pace through 14 but felt so good that we picked it up over the last 6. My last 4 miles went 7:20, 6:50, 6:50, 7:20. Going for 12 tomorrow hopefully.
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Wednesday, May 11, 2011
Not good!
5 miles - 37:00
Very sluggish today. Legs felt very heavy. Oh well, live to fight another day...come on cooler weather!
Very sluggish today. Legs felt very heavy. Oh well, live to fight another day...come on cooler weather!
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Tuesday, May 10, 2011
Good week...stupid summer!
Friday
7 miles - 50:00
Nothing interesting about this run except that I got to test out the new Nike GPS watch. It's a pretty sleek watch and works really well. We will be getting them in May 12th and they are very reasonably priced at $199.
Saturday
26.3 miles - 3:33:30
Another long run in the books to finish off my highest week of mileage(65 miles) since college. Felt pretty good throughout with the exception of it getting a little warm. I carried a backpack again with 50oz of water in it. Also tried to eat more bit between GU and clif bars only took in about 500 calories. Still need to do a better job with eating more.
Sunday and Monday
With it being Mother's Day and a down week I took both days off.
Tuesday
8 miles - 59:00
Felt a little blah. Got up and ran at 5:45 which I like because I'm able to get it out of the way for the day. It's also good to run in the morning because its cooler out then. You really have to be patient with the heat. You aren't going to feel as good when its hot out but you still need to get the time in and not worry about it.
7 miles - 50:00
Nothing interesting about this run except that I got to test out the new Nike GPS watch. It's a pretty sleek watch and works really well. We will be getting them in May 12th and they are very reasonably priced at $199.
Saturday
26.3 miles - 3:33:30
Another long run in the books to finish off my highest week of mileage(65 miles) since college. Felt pretty good throughout with the exception of it getting a little warm. I carried a backpack again with 50oz of water in it. Also tried to eat more bit between GU and clif bars only took in about 500 calories. Still need to do a better job with eating more.
Sunday and Monday
With it being Mother's Day and a down week I took both days off.
Tuesday
8 miles - 59:00
Felt a little blah. Got up and ran at 5:45 which I like because I'm able to get it out of the way for the day. It's also good to run in the morning because its cooler out then. You really have to be patient with the heat. You aren't going to feel as good when its hot out but you still need to get the time in and not worry about it.
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Thursday, May 05, 2011
Loving the weather
Wednesday
Rest day
Thursday
8 miles - 1:00:30
Went for a good run with Josh this morning. Still feeling good and should hit about 65 miles this week. I'm really looking forward to my long run this Saturday. It's been fun to see what the body can handle and learn how to do thing better the next time. More to come.
Rest day
Thursday
8 miles - 1:00:30
Went for a good run with Josh this morning. Still feeling good and should hit about 65 miles this week. I'm really looking forward to my long run this Saturday. It's been fun to see what the body can handle and learn how to do thing better the next time. More to come.
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Tuesday, May 03, 2011
Higher Mileage....
Monday
6 miles
Easy 6 with Aaron Avery on Monday night. Felt good except the bottom of my left hamstring or back of my knee was bothering me just a bit. I don't think it is serious but something to keep my eye on.
Tuesday
8 miles - 57:00
This run was a bit quicker than the night before but my heart rate was in check and it felt relatively easy. I'm starting to feel really good on my runs. The good thing about that is my mileage is the highest its been since college and I'm still feeling great. I'm still hoping to hit around 70 miles this week and then next week will be a down week which will allow my body to recover. All is well, can't wait to race!
6 miles
Easy 6 with Aaron Avery on Monday night. Felt good except the bottom of my left hamstring or back of my knee was bothering me just a bit. I don't think it is serious but something to keep my eye on.
Tuesday
8 miles - 57:00
This run was a bit quicker than the night before but my heart rate was in check and it felt relatively easy. I'm starting to feel really good on my runs. The good thing about that is my mileage is the highest its been since college and I'm still feeling great. I'm still hoping to hit around 70 miles this week and then next week will be a down week which will allow my body to recover. All is well, can't wait to race!
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Sunday, May 01, 2011
Good Sore Run
10 miles - 1:15:00
Followed my 24 up with 10 today. I was definitely sore as I began the run but it didn't seem to bother me all that much as I got going. My goal if I haven't said it before is to get my Saturday long run up to 40ish miles and follow it up with at least a 20 miler on Sunday. The idea is to get used to running on tired legs. Even though I had a big week and a big day the day before I still felt like I could move at a pretty good clip being able to average 7:30/mi. This week if everything goes well I'm hoping to hit between 65-70 miles.
Followed my 24 up with 10 today. I was definitely sore as I began the run but it didn't seem to bother me all that much as I got going. My goal if I haven't said it before is to get my Saturday long run up to 40ish miles and follow it up with at least a 20 miler on Sunday. The idea is to get used to running on tired legs. Even though I had a big week and a big day the day before I still felt like I could move at a pretty good clip being able to average 7:30/mi. This week if everything goes well I'm hoping to hit between 65-70 miles.
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