smally

See June 27th notes Cleveland's House vacation

Cleve's vacation

See June 27th notes, Cleve's vacation

see june 27th notes, Cleve's vacation

Drove home from Cleve's vacation, TM to get some energy.  Tough run because of motivation and still don't like my shoes.  4.5 miles 29:44, .5 cool down.

Elliot is sick the last couple nights so its been rough regarding sleep.

did not feel like running 10 miles outside and it was not humid, I get a bit stressed when kids are sick so speed is right up my alley.

3.1 - 18:01

light jog to recover

4 times 800's all at 5:50 pace.  6.5 miles total, just wanted to make sure I got in at least 5 miles of speed/threshold work.

This was a good workout because on good days this is not too difficult of a workout for me but today I really had to work it, probably state of the mind.

9 miles at lunch outside, 707 pace, not humid a bit hot and windy.  Did not push, felt pretty good.

felt good at work, but at the running clinic the right side was sore so I took it easy and ran and walked coaching for 3.5 miles.

Little concerned and not motivated this morning to run, I think it is mostly because everytime I wake up I am good for a run but am hurting a little bit by the end of the day just like yesterday.  Anyway like most runners if you don't run you will be worse off.  I decided to run at least 14 and run the miles nice and easy, more easy than I am used to which I did.  Most miles were around 730 so I decided to run at least 20 this way but a road was closed so I knew I would only be doing 17-18 so I decided at 10 miles to pick it up for at least 3 miles but not race, only pick it up a bit more than what I would like marathon pace to be.  I ended up running 6 miles with each mile working a bit harder: 6:59, 6:55, 6:50, 6:45, 6:42, 6:45, I was exhausted by the last mile so I took a little 2 min break before running 2 miles home easy.

I am ok with this run eventhough its not longer like I would like.  I think in the past I might of pushed a bit too hard which upsets my ego right now but because I am more experienced I know that I am risking injury right now if I go to hard so its time to recover the next few weeks and then get ready for more mp miles in my long runs as I hit 10-4 weeks out before the fall marathon.

Take note, I need to start planting water, I did not have any today and I know that water or gatorade would have helped me around mile 8-10 so I could have a better finish.  It was awesome weather but still its probably 75 degrees if not more right now.

My gym stuff was left in my car that was getting a new tire.

Maybe a blessing??

Rest day finally.

Member member today at Essex, 3.5 miles on the TM, 3 at 6:40 pace and .5 cool down. 

Shot 78, 2 doubles, 3 - three putts, 2 birdies.  We are -4 as a team could have been a lot better but tomorrow is when it counts which is 2 man total best ball instead of 2 man best ball. 

Ran 3 miles at the gym after golf, felt like 18 miles.

3 miles before work.  Pooring rain, crazy storm.

second round of the golf tournament and I played crappy, probably the 6.5 hour round.

one too many glasses of wine with dinner so needless to say i felt crappy this morning just like i played golf.  amazing how you can quickly slide into a funk, no runs for the last couple days because of golf etc.  i really feel lately that quickness is something i am loosing so today i was uncertain on what to do.  i felt like taking the day off but i needed a good sweat because of the food and drink from last night.

i decided not to look at the garmin the first mile, beautiful day not humid however the sun was beating down nicely at 11am which made for a nice run until later on when i did start to feel the heat.  first mile was 6:39 which was surprising because i did not feel like i was trying at all.  i then decided on the route and the distance, i wanted to run mp for 13.1.  saw my buddy G out there so ran with him for 2 miles which was nice because he was going the same pace. 

pretty tired when i finished, cut the grass and hanging out with the kids as i write this.  good pool day.

6:47 average, 128:55

Decided to come home and do some speed work.

3.5 miles - 20 mins.  I was 18:01 for 3.1 (10.3 on the TM)

Took a 1-2 min break and repeated 2 more 800's

did 2 1min intervals @ 5 min pace.

finished with another 800 meter at 5:47 pace

Will try for some flush miles tonight if I find the energy.

First Running Miles clinic where I was not sore from the afternoon workout.  Had the group do the Indian run, well it went over really well.  Walkers loved it and I had a good workout as well, we did this for 20 mins and I was startin to feel it, I had no garmin but we did 3 miles in about 18 and half mins.  Did a mile cool down 7 min pace which felt like a 9 min pace.  Feel like I am getting my step back a bit, hopefully a longer run tomorrow morning if i ever go to bed!

Great TM workout at home, had to go home and meet someone who was doing work at our house.  I find I am getting the step back after Sunday's half and yesterday's speed.

I ran at MP 6:52 for 3 mins then at the same pace I would run at 4 incline.  At 30 mins I ran a flat 6 min mile and continued on with hills.  I finished with a half mile at 5:52 pace, .5 cool down.

Running Miles club tonight.  I am having everyone do the Indian run on the track, I hope they like it.  Probably do at least 5 miles tonight

Forgot to add this workout, put Elliot to bed and then the rest of the family went downstairs to workout, Sarah took the kids through some yoga moves and I ran 6 times 800's all at 5:49 pace, little cool down at the end.  Glad I did this double.

slow easy 10 miles on the trail, no stress about pace because Julian rode his bike with me and it was more about my 7 year old riding 10 whole miles!!

feeling good, I after 2 good runs in a row it was nice to run nice and slow, hopefully hop on the TM tonight for some 800's.

Did not know what to do but ended up at the gym.

I decided to put the TM at 10, 6 min mile and ended up running 10k in 37:24, I struggled the last mile.  This was a good effort because today was a free day being tomorrow is a longer run and I have had some good quality runs this week.

6 min average - 6.2

 Last night we had a tasting dinner at our house for our 10th anniversary dinner August 2nd and because of the great 10k run and the mood I was in I had a blast which came with eating too much eventhough I was cautious with the wine.  That being said I felt pretty sluggish this morning and the fact that is was raining significantly I decided to leave my long run until Sunday and just run an easy 8-10 on the TM downstairs so I could be comfortable and wear my favorite boxers.

Needless to say I got into a groove and I think taking the jell at 8 miles really gave me some good energy so I kept saying to myself what's another 20 mins.  I ran the first 12.5 miles at an easy pace of 7:27 pace, at 12.5 I decided I would run the next 3 miles at MP 6:52 and  then call it quits but I found that easy so I took it down to an easy pace again.  I ended up putting in 2 more miles of MP towards the end.

Not a planned run but it was a nice change.

5 EASY

Julian rode his bike, I felt great after 20 yesterday but did not feel great running, maybe no motivation either.  Stopped and chucked rocks with Julian at 2 miles because he was tired, fun to be with him on runs.

tired from a late dinner in detroit.

met the running club and sent them off, ran with G, first mile was 730, then a few 715's, I left G for almost 2 miles probably 6:30's felt good.  We talked for awhile then I ran 2 miles pretty hard but comfortable 623 and 611.  We ran what I thought was easy and it was always around 645, I had a great sprint up the bypass, hit 4 min mark on the garmin, love doing that little hill.

Fun run and I actually ran 80 miles this week, most miles I have run in a week and no soreness.  I guess the easy days are helping, I finally resinate with recovery.

mix bag on the TM, mostly marathon pace, some incline, speed and easy miles.  Feeling a bit frustrated today.

7 is better than none, need to catch up on some sleep this week and stay away from the social seen, I am feeling the affects of last weeks events.

Double workout today, went to the gym at lunch and did a little speed work.  I was going to do some intervals but I felt quick on the feet so I did a bit of a race visualization for a 5k.  I started out a bit slow for the first 2 minutes @10.2 which is about 5:49 pace.  I then put increased to 10.6 which felt comfortable so I knew it was a good day to break 17 mins possibly but I knew I blew it in the first 2 mins but it was worth a try.  I sped up to 10.8 and at the end ran at 11.1 for the last .25 of a mile, good effort.  17:22.  Chilled with MP after a 1min walk unitl 4 miles.

Had my Running clinic in the PM, did hills.  We did 3 miles tempo which was 3 laps, Darren and I had a pretty good pace going, I would not have gone that fast so it was nice to have him there to get in another quality workout.  We probably averaged just under 6:30's for 3 miles of hills, decent.  I ran a mile to the hill and a mile or so back.

721, 704, 714, 718, 716, 711, 709, 713, 708, 658, 708, 700, 657, 645, (1 miles coold down with some walking)

Ran the county today by myself, I planned on running at least 18 but I decided to stay out in the county longer with hopes of doing even more because I felt awesome out there.  I did not look at the garmin once, I made sure of it.  However around my 10 I started to feel the humidity and I had no fuel out there so I said I would head back home and grab a jell and some water and head onto the TM for some easy miles.  By the time I got closer to the house I scrapt the TM idea because of the half marathon race this Sunday, I don't want to be to tired for the race. 

Bit of a wind which was nice but the humidity really makes a difference especially at the end, I really felt drained.

Wanted a sweat but not too much pounding today.

Ran for 20 mins alternating between 5:20 pace and 6:40ish pace, did more 520 than MP.  3.5 miles, ran .5 cool down at 6:50.

14 easy, 7:15 pace.  Feels easy on my own but then I start wondering how am I going to run 6:20 average Sunday if I am not enjoying 7:15 pace at the end of today's run. 

Answer:  Not enough experience yet, I know the answer but I am tired of my constant head game.  I have to realize that every run is not what a race is like.

Running Sunday will be just that much more experience that I need, I hope races like Sunday make me that much more prepared for Boston and Scotia this fall.

rest, half marathon race tomorrow.

nervous but ok.

121:52

Maybe 2 hours of sleep last night, I was frustrated but convinced that I was going to show up no matter how much sleep I got.  This was a great race mentally for me because I knew there was a fast field and I have not run a half marathon for 2 years so I needed the challenge.

Felt great for the entire race, weather was decent a bit of a wind on the way back but for July it was ideal.  Was not sure what I could do  but I quickly figured out after the first mile that I was going to shoot to stay below 6:20 average.  Of course my garmin was dead this morning and the low battery sign was on the watch so I could not see my time only the pace, I did not let it bother me because of experience.  I am done with a garmin for racing, only training, excited to buy a 40 dollar watch this week.

Basically felt strong the entire race and the last mile the 5k leader approached me and I asked him what he was trying to finish in and he said 18 mins so I decided to stick wth him which picked up my pace, with just over a half mile to go I took off on him and made a sprint to catch a runner in front of me, I was booking it and caught him at the line, we tied, I was really impressed with the kick.

Fun race, great for the confidence this fall trying to break 3 hours.

605,612,615,618,618,624,617,624,619,621,625,626,604 

3 at lunch, real slow, more stiff than i thought from yesterday's race.

3 pm with kids downstairs, mp.

race took a lot out of me

6 miles at the running clinic easy, talked with Daryl about the race etc.  Darren you had to take off, must of been the adjustment!!!

5, started with 3 miles with half hills at 4 incline @6:40 pace.

lack of motivation, 2 miles easy.  running the club tonight easy, tired.

going to run a long run wed and fri.

Crazy day, planned a med. long run but had a leak in the basement, took Julian to Tennis and a lot of other things.  I changed my mind to 10 mile but that was impossible with my mind racing so I did 4 miles on the TM and quit.  3 miles at 6:45 pace and 1 mile easy.

Later in the afternoon, I went back on the TM because it was muggy outside.

Good effort considering the its been tough since the race on Sunday.

3.1 - 17:42 (10.5 the entire way)

Took a break walking then I did 8 times 30 seconds at 10.2 with 10 incline, good burn for the legs.  The last one was 1min long, exhausted.  5 miles total, 9 for the day.

36:17 - 10k

Crazy morning at work, 60 pts, went overtime a bit so I decided to scrap my 10 mile easy flush run and go to the gym so I had time for paper work and lunch.  I did not plan on doing any speed because I had a good speed workout yesterday.  However it is actually harder for me to run a 10k MP on aTM  then to run a race pace. 

Felt good, I ran 5:52 for 5 mins then I would speed up for 1 minute at 5:30, this kept me from getting bored.  I wanted to stop at 4 miles but I grinded out another 2 miles and got it back together.  Had a cool down, lots of sweat, felt bad for the girl beside me.

20 miles tomorrow morning or longer.

Good week considering I was tired after the race Mon and Tue.

21 miles with G, county and then to the outlets. 

Lots of conversation and we worked hard on keeping the pace easy, today was about time on the feet, I wanted to run over 2 and half hours.

Last 2 miles I picked up because I was overheating and needed to finish the run, it did not matter the pace at that pnt, I wanted to be done.

Average for the 21 miles was 7:35, last 2 miles were 6:58

Golfed 18 after the run, fun.