Rock and Roll Expands!

This is pretty cool news that RNR is expanding overseas to Edinburgh, Scotland! David Rudisha, and Lance running Chicago??

Tuesday, June 28 - 9 miles (2 up, 3x(400,300,200), 4 down). Warm evening for a track workout that eventually cooled down. Met Candace and Pat up at the track, 2 mile warmup (~15:40), then stretched out for what was a modified workout. Legs have been dreadfully dead every single day the last few weeks, and need some juice for the Macklind Mile this weekend so opted for more of a tune-up workout. Had a lot of problems locking in pace, but hit good splits all around with the exception of the first 400, which I had to literally slow to a walk at the end to hit 1:16 (eek!). Cooldown afterwards - we jumped in with Megan to work on her 600's which she hit in good pace. Good workout, but definitely a little tired. Splits were: 1:16, 1:03 (pretty sure we measured the 300's long since all the splits were off), 39, 1:18, 1:02, 38, 1:18, 57, 36.

Wednesday, June 29 - 6 miles. 5:30 a.m. comes pretty fast when you finish your track workout at 9:30 p.m. Literally dragged myself out of bed to meet Crystal for our customary 6+drills. Not much to be said, nice morning to run and my legs felt like complete garbage. Drills were borderline tortuous as well. Recovery sox and The Stick is my diagnosis for the rest of today. Glad to get it out of the way though :)

Run for Cancer 5K Recap

Nick Symmonds = stud, THRILLING 1500 at the USA Outdoor Championships, Morgan Uceny - women's 1500 champ, Geoffrey Mutai kills the Boston 10K, fast women and babies, the Boston Marathon, cool little piece on Nick Symmonds, and Ryan Hall doing Peachtree (sadly not Bix).

Saturday, June 25 - 7 miles, KICKING CANCER 5K. 19:22, 5th overall, 1st 30-39. Made the last second decision to run, woke up pretty early to go pick up Crystal on an overcast 70 degree morning which was pretty awesome. Drove over to Woodland Park in Collinsville, where I had raced before and actually started talking to Mike a few years ago on that specific course. Also the scene of my first sub 19 minute 5k effort, so was channeling good thoughts for Crystal in her quest. Registered for the race, went to go warmup when I realized I forgot my shoes!!!! Unbelievable. Quick trip back home (thank God for no cops), managed to get in a pretty crappy warmup before starting the race. Legs felt like garbage less than a mile into it, and knew this wasn't going to be a good day for me, especially on a hilly course with a ton of turns. Went out with Crystal on the first mile, but then scaled it back a little. Worked with Mike for a mile, then slowly worked back up and caught a couple guys coming in for the finish. Lots of steep hills, but pretty fun nonetheless. Crystal ended up winning the women's overall in 18:26 PR, a very big congrats to her and awesome to joined the sub 19 5K club at the same place I did :) Team Sullentrup Sweep at this race with Mike finishing 2nd in our age group as well. All in all, very pleased with a consistent race. I'm definitely making progress, and on my way back. Splits were: 6:10, 6:19, 6:15.

Sunday, June 26 - 9 miles (1:16). HUMID morning, early long run with Mike, Crystal, and Tom. Out and back on the G.C. trail after a couple nights of nasty storms. Legs felt like garbage. Played golf in the p.m., cart path only and hit the ball all over the world so probably walked another 3 miles walking in circles trying to find my ball. 38 miles this week. Mileage sucked again, but what can you do on race week?

Monday, June 27 - 6 miles (49:59). PM run with Crystal. Drills at the track, then headed back. Picked it up at the end for fun to break 50 minutes. TONS of people outside on a warm evening, but cooled down on our way back. First time in a while where my turnover matched Crystal's, which is encouraging. Felt like poop on the way out, but felt awesome on the way back in.

Track work tonight. Big River Running Macklind Mile next Monday, and Tim and Matt are back in town so a fun holiday weekend is rapidly approaching!

Mile Repeats

Happy days for a running nerd like me! USA Outdoor Championships, Shalane wins the 10K in a course record time, Galen Rupp/Shredder also wins the 10K with a tremendous kick at the end, and some awesome pictures from the event.

Thursday, June 23 - 8 miles (3 up, 3x1 mile tempo pace, 2 down). Another fantastic day outside (70's, sort of overcast but windy). Candace joined Crystal and I for the workout which was awesome. Was taking my trash out before going over to C's when I realized I locked myself out of my place. Because of time, jogged over there for an extra mile and then ran up to Ebbets for our workout. Me being a realist, I figured that 6:36's weren't going to hold up and announced I was aiming for 6:25-6:35 and not going for the glory of some crazy splits. Well, that didn't hold up either, and we demolished those standards on our way to a fantastic workout. Held back a bit and pretty much coasted through the repeats (minute rest in between) without pushing too hard. Had some breathing issues on the last one, but not enough to slow me down. I'm 4 weeks overdue on refilling my medication, and need to do that ASAP. Ran 2 in, called it a day. Very controlled effort on tired legs, very pleased. Mile splits: 5:58, 6:03, 6:04

Off today, stuck on 999 miles for the year!!! Probably running a 5K for fun over in Collinsville on Saturday. Need to take advantage of the great weather, and Mike and Crystal are running too so hopefully we can bring in some bling for Team Sullentrup!

Poopy McPoop

Shalane training for the 10k again, Mo Farah helping out Galen Rupp, US Outdoor Track and Field Championships this weekend, and a Runner's World chat with marathoner Dot McMahan.

Monday, June 20 - 0! Fell asleep at night and never woke up. Dah

Tuesday, June 21 - 8 miles (2 up, 5x(2x200, 1x400)), 2 down. Organized a group track work late at night with Crystal, Mike, Candace, Devin, Pat, and Megan. Weather was really nasty and humid during the day, but a cold front moved in on the evening and was very overcast, cool, and breezy. Warmed up together as a group (well sort of, Crystal and Candace decided to do a tempo warmup), then stretched out. Crystal was doing 10x400 at mile pace, so we jumped in here and there to help pace her and worked very well collectively as a group. Anyways, the workout went great - form felt good, and felt very controlled. Splits were like clockwork, and hit them all within a couple seconds of each other. Best track workout I have had in a long time. Afterwards, Pat and I finished Megan's workout with her (10x300 at a little faster than 5K pace), and got in 6 with her at 1:32-1:33. Got in 8 total - 200 splits were 37-39 seconds, 400 splits were 1:17-1:19 so very consistent.

Wednesday, June 22 - 6 miles. Got up roughly 9 hours after our last workout to do easy mileage and drills at the track. Cool morning, lots of people outside early in the morning. Took a new way up to the track, and knocked out the drills before heading back. Legs felt very rubbery, and we took it nice and slow. 54:59 total for 6 miles.

Doing mile repeats tonight with Crystal and Candace. Considering doing a local 5K this weekend in Woodland Park in Collinsville, but just depends on how I feel. Very sluggish and tired today, but the weather is very cool so it should be good to get out there. Really going to make it a point to keep it under control pacewise instead of getting caught blasting through miles in high 5-low 6 minute pace, which would trash my legs for a few days.

Steamboat Classic Recap

Moses Mosop running Chicago, US Outdoor Track and Field Championships this weekend, Alan Webb moving to Virginia, and Grandma's Marathon results. Good luck with my buddy Steven Pifer in the 1500 in a stacked field this weekend, and a shout out to my Big River teammate Adam MacDowell who ran an amazing 1:05:24 in Grandma's 1/2 Marathon this past weekend in Minneapolis!

Tuesday, June 14 - 12 miles (10 miles, 2 mile track work). Substituted long run since I was going to be away this weekend. Legs felt pretty shredded, and it was a warm day outside so warned Mike this was going to be slow and easy. Did 5 out and back on the Home Depot loop and had problems keeping up an 8:30 pace. Last couple miles felt like the last couple miles of a marathon. Ran to the track afterwards to do Megan's workout with her. Reverse ladder which we hit very even splits. Very pleased for her on that workout. 10 miles - 1:26:51, Reverse ladder - 1600 - 8:26, 1200 - 6:15, 800 - 4:04, 400 - 1:52.

Wednesday, June 15 - 0! Legs were done, need a day off.

Thursday, June 16 - 8 miles - 2 up, 4 x mile (6:18, 6:24, 6:27, 6:08). Ebbets Field workout with Crystal - mile repeats at 6:35 pace (1 minute break in between) was the plan, but I knew it would be faster. Jogged 2 up, legs just didn't feel good at all. Definitely a bit warm and humid, but it's only a mile at a time, right? Did mile repeats which felt just awful the first couple. Went out too hard the first one, and really slowed it down to try to keep it closer to pace but still shot the moon. 2nd and 3rd rep just felt progressively worse and my breathing was a mess. Had to sit out a rep sadly because I was literally done at that point. Small jog to get my breathing back, then jumped in with Crystal on the last rep. Felt a ton better and definitely kept it in control. Pushed a little to hit the last split, cooldown felt fantastic. Not sure why the Dr. Jekyl, Mr. Hyde thing happened, but I'll take it.

Friday, June 17 - 0! Scheduled day off, travel day to Peoria for Father's Day weekend and racing Steamboat the next morning, Legs felt about the same - really worn out.

Saturday, June 18 - 7 miles, STEAMBOAT CLASSIC 4 MILER - 26:02, 133/3358, 3rd Clydesdale Class. Woke up bright and early and drove down to the race which was in Downtown Peoria. Met up with Candace who was in town running, and did a quick warmup. Steamboat is a pretty awesome race - almost like a big time marathon feel, and a cool scenic finish. One big hill right at the beginning, then it flattens out and you do a loop around town, then basically come back and finish on a huge downhill (same hill as beginning, just opposite). Very flat and fast, and attracts some big names because of the great hospitality and prize money. Weather was very humid, but overcast and roughly 75 degrees so not awful. Lined up at the start with 5000+ other runners (there is also a 15k race). Felt ok on the first mile, but my legs were getting really tired really fast, so slowed it down about 10 seconds and tried to run it in consistently. Pretty much accomplished that going in, and mistimed my kick and missed breaking 26 minutes. Not the best race, but a good workout and a really fun time. Candace killed it - 24:27, 8th overall women and 1st in her age group - congrats to her! 2 mile cooldown with her, stayed for the awards ceremony and had a nice time at home with the family. Total mileage - 7 miles. Race splits were: 6:15, 6:38, 6:37, 6:30.

Sunday, June 19 - 3 miles. 18 holes of golf in the morning (so some walking), church, watched the U.S. Open all day and got home at 9 p.m. to a ridiculously humid STL. Got out for a late 3 miler, humid every step of the way and was just awful. Cut it short because I was soaked from head to toe. No idea of time, didn't push it. 36 miles this week, eh.

Route 66 10K Recap

Kara, the NCAA Championship recap, Emma Coburn up and coming star, Lolo looking for love, and Lukas Verzbivas breaks 4 minutes in the mile in his final race!

Saturday, June 11 - ROUTE 66 10K - 8 miles, 10K time - 43:05, 28th overall, 2nd 30-34 male. Woke up to some crazy rain, and was happy thinking it would be an awesome day to run. Drove over to the race, and got in a 1 mile warmup while the sun started to peek out and make it a bit hotter. Was sweating bullets, so knew this would be sticky. Went out pretty fast and tried to slow it down on the 2nd mile and hold 6:30's, but dropped off a lot more than I wanted and made a decision on the spot that this wasn't going to be the day to suffer for what was going to be a mediocre time at best. Dropped to marathon pace as soon as we hit the trail (first couple miles weaved through the city (hilly), but ended up on the trail) and enjoyed the ride in. Last mile, picked it up a little for fun and picked off about 6-7 runners on the last half or so. Started to rain which felt awesome - seriously, where was this earlier??? Good workout all in all, the Metro Milers put on a good show with lots of spectators, cheerleaders, and kids all around on a pretty fun race. Found out later that I placed in my age group, which was a welcome surprise. Mile splits were: 6:13, 6:40, 7:11, 7:15, 7:09, 6:43.

Sunday, June 12 - 10 miles (1:19:32). Old Faithful out and back early in the morning. Stomach issues in the morning, eek. Milestone run for Crystal today as she was sitting on 999 miles for 2011, so we celebrated her 1000th mile immediately into the run! On the way back, got overcast and cool - perfect running conditions. Saw Pat with 2.5 miles to go, and made a move to catch him - we had scheduled last 2 at marathon pace, so worked out as we naturally sped up. Unfortunately, we kept going much faster than scheduled, so needless to say my legs were fried at the end. Last 2 miles were 6:55, 6:20-6:29 (not sure). 44 miles this week - I'll take it!

Monday, June 13 - 6 miles (50:06) + drills. Another cool day (loving it!), and had our friend Devin join us. Pretty standard workout, legs felt pretty rubbery starting out and the drills didn't help. Crystal dropped us pretty fast going back, and it didn't feel too great.

Legs feel like complete garbage tonight. Scheduled track work, but probably not going to happen and probably going to replace with easy long run.

Curses to you, Mother Nature!

Bolt, Lagat, running in the heat (eek!)

I'm back. Work travel killed my time to update this, so here we go...

Saturday, May 28 - 0! Flipped with Friday off day...

Sunday, May 29 - 12 miles. Mike, Crystal and I on old faithful (G.C. trail out and back). Started at 6:30 a.m., realized shortly that we had started an hour late because of the HEAT. Don't remember the splits, but kept it somewhat honest. Dropped it sub 8 minute pace coming home, but didn't feel too bad. Mercifully, ran into Megan who was struggling on her way in from her 9 miler, and ran her in. Guessing 8:20 pace on average, but don't remember. 48 miles for the week, solid.

Monday, May 30 - 6 easy. Don't recall anything crazy here.

Tuesday, May 31 - 9 miles (2 up, 5X800, 8X400, 2 down). Speed work on a nasty evening with Mike. 5X800, goal was to run around 2:55-3 min reps. Nailed it, and let it loose on the last rep (2:54, 2:55, 2:55, 2:55, 2:52). Felt pretty damn good in the process, despite the nasty humidity. Did Megan's speedwork with her, then cooled down. (137 miles in April, 696 for 2011), 176 miles in May, 872 miles in 2011.

Wednesday, June 1 - 7 miles. Happy National Running Day! 5:30 a.m. with Crystal. Stomach was killing both of us by the end of the run, but nice to get this in early. In the evening, went over to watch the Big River Festival of Miles at SLU High. Great to see my buddy Steven Pifer, and he broke 4 minutes in the elite mile for an exciting 3rd place finish!

Thursday, June 2 - 6? Can't remember but definitely didn't do any speed work.

Friday, June 3 - 0! Day off, Tim was back in town so pool party at this parents, and much debauchery and craziness ensued.

Saturday, June 4 - 6 miles. Intended to run the Hornet Hustle 5K in Collinsville, but one step outside into the 85 degree humid weather at 7 a.m. changed my mind quickly. Flew to Anaheim, CA for work, and into 65 degree and sunny weather. Of course, I grabbed my shoes for a quick 3 mile session after we landed, then 3 miles late at night after the Angels game. Our hotel was right by Disneyland, so awesome to run around the park. A big thumbs down to the two idiots that heckled me as I ran. Really classy...

Sunday, June 5 - 6 miles. 3 miles a.m. (time change helped me get up early!), 3 miles p.m. Did my Disneyland loop in the a.m., then tried to do the same in the evening but went down a different path into what appeared to be the hood. Quickly changed my mind, and circled around a few blocks instead. The weather continued to be beyond amazing. Right shin pain was starting to come back - eek! 40 miles for the week, I'll take it.

Monday, June 6 - 7 miles. 4 miles a.m., 3 miles p.m. This time, took a different path in another direction, ran towards the Angels stadium and did a loop around there. Got warm in the morning because of the sun, but I'll take 70 degrees and dry over the 99+ and humid back in St. Louis. Got in a few after dinner, felt like complete garbage especially after having a few cocktails with dinner.

Tuesday, June 7 - 3 miles. 3 miles a.m. Another gorgeous morning. Slow, easy run, right shin was killing me!

Wednesday, June 8 - 6 miles. Chilling in the LBC for a night before retail checks in the morning, found a great loop alongside the beach towards the Queen Mary so ran around there on a brisk morning. Gorgeous scenary, slow, slow, slow for me. I know I ran for an hour, and it was at a pedestrian pace. Shin was bothering me again, may be time for new shoes. Flew home at night, was not pleased to see how humid and nasty it was at 9 p.m. when I stepped off the plane.

Thursday, June 9 - 5 miles (2 up, 6X200, 2 down). Back at home, track work with Crystal. Did 2 miles warmup on the roads, was soaked in sweat after 10 minutes. 200 repeats at 5:20 mile pace (40 second repeats), told Crystal to tuck in behind me but in true Sullentrup fashion she blasted off and I was chasing her in the fast lane which shouldn't be so. Got her to settle down, and hit some solid splits. Took off on the last rep which was fun, but felt like garbage on the cooldown. Actually felt slightly dizzy and disorientated afterwards, so drank a ton of water and Gatorade. Splits were: 35 (thanks Crystal), 37, 38, 38, 38, 34.

Friday, June 10 - 5 miles (37:55). Was supposed to run with Crystal in the a.m., but overslept and missed that opportunity. Treadmill instead, but actually wasn't that bad watching Sportscenter and hammering out some miles in the cooler gym all to myself. Went too fast, but was on a time crunch. Fortunately, felt pretty easy and happy to get in some easy miles. Started first 4.5 miles at 7:30 pace, cooled down the last 1/2 mile.

10K tomorrow in town. Effort will depend on the temperatures in the morning.