smally

3 flush

Big dinner party planned.

Ran 11 easy, guessing 7:15, did miles 6 and 8 in 5:58 and 5:55, good pick ups.

10th anniversary dinner party the night before, perfect weather and a memory to last a life time.

However a bit out of sorts Monday morning, lucky its a holiday so no work.  Ran 6.5 miles on the TM, felt great but dizzy after the run.  Average was 630's.

Big week this week, lots of doubles, family is in Naples tomorrow until Sunday so that means long run on Sunday because I have to work.

Planned on a superset on the TM but had a lot to do etc and I knew I was running in the PM for my running club.

I decided to try and break 17 on the TM but it I came up short 17:07, almost a PB for a TM.  I have to get it right to 11 because it takes about 15 good seconds to get it to 5:30 ish pace. 

Ran 7 miles of all HILLS for the Running club, not fast but I felt like I could have run all night, it was hot but also windy so I did not find it that bad.

3.5 tonight on the TM, ran 3 miles at 635 pace then a cool down for .5.  Wanted to tire the legs more, I knew it would be a bit tough but I thought it was good to pound through some miles when usually I would not.

Ran the Beach Grove route today, beautiful day, 80 ish but not humid.

Legs were heavy the entire run but I got better on the back half.  Last 3 miles were 6:57, 6:49 and 6:31, 111 for the run.

Going to try and do something tonight.

3 MP pm

would have loved to run 10 easy tonight but I have a meeting about the race I am planning this September.

Today was intense from the start, started the tm right off the bat at 11 for 800 meters then took it down to 10.2, ended up with 29:07 for 5 miles.

Felt good.

Sometimes you just have those runs.  I did not know what I wanted to do but I did plan on running easy, I don't love to do the same route 2 times in one week so I ended up running the Tecumseh hill.  I ran the 1 mile loop that I make my running clinic run which is a great workout.  To my surprise the first mile loop was 6:45 and it just continued to flow, every loop was under 6:43 with really little effort.

Weather is about 80 degrees but not humid all all, great day. 

Had a lot of pleasant thoughts about how blessed I am in my life, gotta love those runs!

8.2 miles total 6:42 averag, 7.2 miles of continuous hills.

started out easy but was interupted with the door bell, then my right toes started to hurt from hills yesterday, so I decided rest for the long run sunday.

Little redemption this afternoon, went downstairs and did some speed work, felt great like I never even ran in the morning.

3.1 - 17:57

light jog recovery for a few mins then ran a 800 at 5:27 pace, some marathon pace and easy running and for the last 800 I tried something a bit different, 5:52 pace with 3 incline, felt awesome. 

Hind sight I think 22 would of killed me today in this humidity and I ran 21 last week and this week is going to be a huge mile week if all goes well.

hot and humid, G did not show up and was suspose to at 6am, I really struggled today mentally about getting a long run in.  I think it was possible but because I had some quality runs this week and a few long runs in a row I decided to do a 11 mile loop and get some 800's on the TM later when Elliot is sleeping.

Crazy humidity today, ran on the TM at the gym.  Got a min into the run and quit because i hated the TM, slow.  Then I hoped on my fav. and it was 6:35's seemed like 8 min miles.

Power went out, sudden stop, interesting.

7 miles total - 6:40 average.

Running club, mixed bag.  Good last  mile and a bit, 5:57

Personal best today on the TM - 16:59 and boy did I work the last mile for it.

Started at 11, takes about 15-17 seconds to get it up that fast, I actually had a slow start then stopped the TM and started over again.  I would do a few pickups here and there to 11.2-11.3, trying to do the math.  Form was awesome but at mile 14 I felt a bit of a weird sensation which totally freaked me out but I was so close so I kept going and it passed.  The last 2 mins I had to do some pick ups and for the last minute I probably averaged around 11.5.  I thought for sure it was going to be 17 when it hit 3.1 but to my surprise I managed 16:59.

I know its not a road race but I did run 17:12 this year but it was not quite 3.1 on my books so who knows but I have a feeling I will break 17 in a race one day.

4 miles total.  I have the running clinic tonight, plan on running 6 miles with the group with some strides.

Got double in after a long run, love it.  I decided to take Wed afternoon off and let Sarah handle the day alone.  After groceries and a starbucks I decided to run a quick tempo on the TM, kept it at 10.2 - 18:11 for 3.1

Going to take tomorrow off, been awhile and run a long run Friday and Sunday.

Did not sleep well for the second night in a row but it does not seem to effect the running or maybe it did.  Legs felt good considering I had a lot of fast miles yesterdays and the 16:59 5k.  I did not get up really early and run with G, felt guilty so I decided after mile 1 to try and hold as many MP miles as possible today. 

Wanted to run 20 miles but I had no fuel and I decided to take a short cut back.  Ended up running 16 miles @ 6:48 pace, with 1 mile cool down.

Temp was great but started to feel the increas in temp by from miles 12-16.  Looked at the weather and it was 20 degrees, real feel towards the end of the run was 27 degrees, so not to shabby especially after some vo2 miles yesterday.

Had a health talk in front of 200 people today, went well but took up my entire lunch hour. Little sore from yesterday so it was a perfect day to take off.

Getting up at 5 tomorrow for a med to long run with G.

Got up at 5 and ran in Lasalle with G.  We did 16 miles, right toe/foot hurt the first 3-4 miles but it did pass.  The first 5 miles felt like MP miles or better, not used to running so early.  The last 7 miles were what I expect a MP to be this fall.  Legs feel good but used, some real good speed miles this week as well, I am happy that I finally broke 17.

16 miles total in the morning 6:50 average, 149:25.

710-657-708-711-703-713-707-602(good tempo mile, race pace)-657-643-645-645-641-647-630-623

Pretty decent run considering I had a great 16 miles MP on Wed.  Both of these 17 and 16 miles I did doubles.  This afternoon I got home from 9 holes of golf and ran 4 miles, 3 @653 and 1 easy cool down.  Hope these doubles help out a bit.

tried to run after work, quit after a mile, no motivation on the TM.

Swimming with the kids in the backyard, lots of fun.  Decided to go down stairs before heading out for dinne and ran a quick 5k - 18:07, toe hurt a bit but felt pretty easy.

Another Medium long tomorrow.

Every year there is that killer hot run and that was today.  Did not start until 1030 with G and boy did I feel it from the get go.  Was suspose to be a no watch, easy run but of course G without his garmin is impossible.  We set out to do 11 but ended up doing 8.5, I had a few too many beers last night, great fun night but really dehydrated this morning. 

Always take a positive out of a tough run and today I did not quit and hung on to a pretty good pace, I said to myself pretend its the last few miles of a marathon.  I was able to fight off a bit of a stitch as well.  All I thought about was a cold G2 and jumping into the pool.

Felt way more than only 8.5 miles.

Learned my lesson yesterday, kept it to a speed workout at the gym.  I usually try and knock off a 36-37 10k but it was even humid in the gym.  So I decided to do 8 times 800's.

This was a good workout, I kep the intervals to only a minute at 6:40 pace and did the repeats 800's at 5:45 pace (10.4)  Great effort because I was really not motivated today at the gym especially after the tough heat run yesterday.  The last 2 800's I did a 1600 instead so it was a great finish.  Actually ran exactly 30 mins at 5 miles so I was glad I kept all the recoveries to a min or less at marathon pace.

Might run tonight.

Ran 4.5 with Darren at the running club then we all had a drink after over looking the Detroit river, fun night. 

Bit of a progressive run, last mile was 6:40

Almost passed on my lunch run today due to a lack of motivation.  Found my way on a TM at the gym because I had time to kill before my hair cut.

6 miles, 1st mile I ran quick 5:26 pace, backed off and stuck it out for 6 miles total at 6:28 pace, felt better after 4 miles but the amount of sweat is crazy because even in the gym it is sticky and humid.

Running Miles group tonight.  I have decided to take it easy tonight and have the group do a easy run and meet for a social drink, we have not done that as of yet.

Needed the sleep so I did not run early enough to beat the heat but it was really nice out compared to the last few days of humidity.  Was nice and steady, miles ranged from 7:22 - 7:00, no pick ups and a couple pit stops for a planted gatorade and I bought a gatorade at a store so it was not continuous but I needed the fuel becaus of the heat.  It was 22 degrees for the start but by the end of the run it was 29 degrees real feel so it started to get a bit hot.  After the gatorade, I had 6 and half miles to go and surprisingly I felt strong and held at least 7:15 average without a struggle, I also knew if I had to I could pick it up to MP and struggle through it.  I just told myseld during the run that when I finish today I could finish a mrathon if I had to and I felt that I could of hung on for a 310 marathon today.

7:13 average - 22 miles

recovery

Pretty close to MP - 219:01 for 20 miles - 6:57 pace.

I can't run the 10 mile Crim tomorrow and I did 22 miles on Wed so I did not know what to expect today when I started at 7:45 am. Did not seem humid outside, windy at times but most of it was helping me for the last half of the run and it was nice and sunny.

The thing about this long run is in the past if I ran a long run at this pace it was because at 10 miles I did a type of tempo/pick up and really negative split the run but today it was just pretty steady. I again wanted to stop at 20 miles feeling like I could pick it up or keep the pace, at 19 I felt that way but for mile 20 I really tanked because it was into a solid wind and I knew I was almost home and was so dry because I did not hydrate out there as well as I should of, only a half of a gatorade.

Anyhow, its the first time I have done 2 long runs so close together, makes up for missing my favorite race the CRIM.

Brian I am almost like you this week.

Funny thing is I have run a 22 and 20 miler Wed and Fri and today I am sore because of p90x, I did this after the long run yesterday with my wife and tody I am paying for it.

3 FLUSH with the kids on the TM, about 7 stops to stop fights with my 2 year old!

Tomorrow 12-16 or a 5k race, to be decided but over all tomorrow will be a great finish to this week with the 2 long runs.

This is the last day of the week for me, ran with G.  Pretty sore not only from the 2 long runs but the p90x, hams are so stiff.

Ran heavy and easy the first 5 miles or so and decided to do a tempo through Roseland, did 2.5 miles tempo at 6:11 average did not feel swift but I knew it was a good effort considering the miles this week, I felt like I was working 5k pace 5:45 ish.  Let G catch up, I wanted to cool down for 3 miles but of course G does not know easy so I took off on him again for the last 1.5 miles of the run and averaged 6:09 to finish.

6:46 total with 4 tempo miles, good finish to the week not quite 80 miles yet but consistantly averaging close to 70 miles compared to 52 miles average for pre Boston training.

No real motivation to run today, bit of a stiff back, hams are not as tight.  I wanted to flush but I felt the need for a tempo/speed run.

17:41 - 5k, all at 10.6 (probably 5:35 average), little cool down.  Wish TM would not take so long to speed up at the beginning.

May flush a few miles tonight, going to get Julian running a bit.

35:57 - 10k

All morning I told myself it was ok to take today off and rest for tomorrow's long run.  I talked to G this morning and he had a good 10 mile run 106, next thing you know I am on the TM at the gym running a 5:40 first mile, I brought the TM down to 5:52 pace and left it there with a towel over the face.  I did some pick ups here and there from miles 4 to 6.2 trying hard to break 36 minutes.

I thought about trying for 10 miles and breaking 60 minutes but because my back is a bit sore and I plan on running the long run tomorrow I did a walk/jog until 7 miles.  Happy with the effort.

Got my self into trouble today, did a long run with G and felt some back discomfort but ran through it until it started to disipate but it came back at the furthest possible point from home.  I ran in a lot of discomfort and was dehydrated to boot.  G was running ahead of me which is my place so I was uncomfortable and fighting hard not to pack it in.  He looped back to get me and for some reason I got a little upset and motivated so I ran the last 2.5 plus miles to 20 miles quite hard and left G, I was below 625's so it was a good finish to the run until just before 20 I got a cramp in my right calf muscle. 

725' average with a lot of slow miles but not terrible considering the back.

The problem is I am really sore right now and in bed, I can't put a lot of weight on my right side, bit scared but I will rest up the next couple days.

tried, no go, too much pain so i stopped.

biked 30 minutes.

all mental, having a tough time but realizing life can always be harder.

somehow and someway i will find the way.