New in 2014, Paula on Mo and the marathon, running in downtown NYC (super cool!), Cincinnatti vying for the 2016 Olympic Marathon Trials, Nick Symmonds, World Championship 5K preview, and Jordan McNamara.
Monday, August 5th - 6 miles. Ran solo after work out and back towards Troy. Legs were definitely tired from the long week, but motored along and ran sans watch, nice and easy. Because the weather was so cool, decided to get a little bike action in and biked 10 miles out and back towards Home Depot. Felt pretty awesome to fly through the ride, but my posterior end was killing me coming back. Definitely gonna take some time to get used to my tiny bike seat (AKA rape stand). No idea on time, but slow. Breakfast - banana and apple. Lunch - Chicken Pad Thai at Thai Kitchen - mmm. Dinner - salad with bleu cheese and garbonzo beans, Lean Pocket (ham and cheese), and Cheez-its.
Tuesday, August 6th - 6 miles. Early run with Crystal. Out and back towards Troy, and I was definitely dragging. Flew by this one, and picked it up coming in. Felt great to get this one out of the way, but was already pretty humid in the morning. We always say we are going super slow, but we never do! 49:07 total. Breakfast - bacon, eggs, potato, banana, and apple. Lunch - chicken salad sandwich, bowl of Cheddar Ale Soup at Granite City Brewery. Dinner - 2 eggs, english muffin.
Wednesday, August 7th - 11 miles (2 up, 20x400 meter - 200 m in between reps, 400 m in between sets (sets of 4 - goal 84,82,80,78), 2 down). SLU track after work. It was nasty hot and nasty humid (90's, 70% humidity) and nasty sunny. Warmup was rough, and I was already sweating profusely and starting to sweat just thinking about it, quite honestly. I knew this was gonna be a tough one when I was struggling to hit my first 84 rep (went 82, but it still was a lot of effort), and made it through the first set but was hurting bad. Needed to break this one down mentally piece by piece, so concentrated on each individual rep instead of the big picture. After the second set, I literally had to walk my jogs and was just trying my best not to completely fall apart. It became pretty evident later on that I wasn't going to truly nail this workout, and tried my best to speed up as I went through the reps. I never had any problems with the first 200 of any rep - it was the last half where I was losing ground. Anyways, eventually finished the workout, and was pretty exhausted in the process. Legs were burning like no other, and battled through a tough workout on a hard day so for that I'm happy. Thanks to Crystal, Heidi, and Coach Tim for their cheering! Splits were: [82, 82, 80, 78], [84, 82, 81, 78], [85, 83, 83, 80], [86, 85, 82, 79], [86, 86, 84, 83 (ouch!)]. Breakfast - banana, small bagel and bacon sandwich. Lunch - hamburger and apple sauce. Dinner - McDonalds Chicken McNuggets and a Big Mac. Not the most nutritious, but I was beyond hungry and it was late and needed some sort of reward for my workout efforts. To karma's credit, the wait for my food was way too long, and they screwed up my order (thus the Big Mac), so I learned my lesson :)
Thursday, August 8th - 6 miles. Bright (well not really, pretty dark actually) and early with Crystal on trails towards Troy. Really humid, and I was pretty beat starting out. First mile was 9:02, and did not feel good at all. But eventually loosened up, and we negative split every mile coming in. Tired when I was done, but very much glad to have it over. 49:22 overall.
Off to Vegas tonight for a guy's trip! Have a few runs scheduled, and it is gonna be hot as hell but need something to work off the inevitable endless flow of brews :)
Thursday, August 8, 2013
Monday, August 5, 2013
Vegas Week!
Tour de France runner, bigger Boston field in 2014, Beach 2 Beacon results, new Brooks shoes, and Mo Farah.
Friday, August 2nd - 7 miles. Workout was 25 minutes up, 10 x 20 seconds hard, 1 minute easy (hills), 25 minutes down. Wanted to get out earlier to do this but slept in and ran out of time at lunch, so did promptly after work. It started to rain which was actually felt good, but I made the mistake of wearing glasses which became a huge nuisance. Ran 3 miles on the trail towards Troy out and back, then situated myself on the hill close-by my place which has been the scene of recent workouts. Repeats went by fine (mile effort), and the jog back down the hill was almost a minute so worked out well. 270 loop for cooldown, and lots of stretching at the end. Pretty soaked afterwards, but I kind of like running in the rain, especially when it's hot! Breakfast - banana, apple. Lunch - California Turkey Melt sandwich. Dinner, Crazy Bowls and Wraps protein bowl with dark meat chicken.
Saturday, August 3rd - 7.5 miles. 3 miles to Miner Park for Megan's 5K race, 3.5 miles for her race (29:03), 1 down. Pretty nasty humid morning, but overcast and cool. Easy run through town to the race, and made our way down to the race start. Out and back on the trails on Meridian, so uphill going out and downhill going back. I jogged a quarter mile out from the start, and jumped in with Megan and paced her through the rest of the way. Noticed as we were getting further and further up the hill that there was no defined turn around mark where it should have been, so kept following the crowd. Eventually, the people in front of us yelled at us to turn around, and I knew this race was pretty much screwed in terms of an official race time (turned around at 1.73 on Garmin). I made Megan run sans Garmin, and talked her through the rest of the way and she pushed hard at the end. We crossed the 5K mark unofficially at 26:45 (8:38, 8:50, 8:28), and 29:04 for the ~3.5 mile trek. It sucked, but I felt bad for the people who ran over 5 miles because they totally missed everything. On the bright side, Megan won her age group! 1 mile cooldown to finish out the day. Breakfast - bacon egg and cheese biscuit from Hardees (to my defense, I was STARVING and needed some comfort food). Lunch - leftovers. Dinner - Little Caesar's pizza. Not exactly the standard of good health, but it was a busy day and I think I had enough cheating to last a month or so!
Sunday, August 4th - 14 miles. Early heat and procrastination equals a late run. Humid but warm when I started later. Ran towards Troy, and was just hoping this run didn't suck because quite honestly I was massively hungover and exhausted from inactivity and slothness all day. Was praying the first couple miles would feel ok, and was very fortunate that I locked into pace almost immediately and felt fine. Navigated through the trail, and made an executive decision to run off the trail and loop around Maryville to change the scenary up a bit. Ran through some nasty hills near Tim's parent's neighborhood, then looped back through town back onto the trail and stopped at Drost Park for a quick water stop. The temps were much cooler at this point, and was motoring around quite fine but definitely was pushing a bit the last few miles. Long stretching afterwards, then collapsed in bed after a late dinner. My podcasts get a huge assist in that this run would have been quite boring without it but consequently had to carry my I-Phone the entire way which was fine, but a little bit of a pain since I got so sweaty. Total time was 1:48:11. Splits were: 7:47, 7:53, 7:44, 7:40, 7:43, 7:45, 7:51, 7:53, 7:7, 7:46, 7:37, 7:38, 7:38, 7:17 (7:43 avg). Breakfast - eggs benedict and turkey bacon. Lunch - leftover taco pie. Dinner - chicken breast with asparagus and brown rice. Weighed myself before/after, and lost 7 lbs. on this run - crazy how much I sweat! 58.5 miles this week, 34.5 miles in August, 1434.5 miles in 2013. Solid week!
Easy running the next couple days before I jump into a tough 400 meter workout. Then Vegas this weekend!
Friday, August 2nd - 7 miles. Workout was 25 minutes up, 10 x 20 seconds hard, 1 minute easy (hills), 25 minutes down. Wanted to get out earlier to do this but slept in and ran out of time at lunch, so did promptly after work. It started to rain which was actually felt good, but I made the mistake of wearing glasses which became a huge nuisance. Ran 3 miles on the trail towards Troy out and back, then situated myself on the hill close-by my place which has been the scene of recent workouts. Repeats went by fine (mile effort), and the jog back down the hill was almost a minute so worked out well. 270 loop for cooldown, and lots of stretching at the end. Pretty soaked afterwards, but I kind of like running in the rain, especially when it's hot! Breakfast - banana, apple. Lunch - California Turkey Melt sandwich. Dinner, Crazy Bowls and Wraps protein bowl with dark meat chicken.
Saturday, August 3rd - 7.5 miles. 3 miles to Miner Park for Megan's 5K race, 3.5 miles for her race (29:03), 1 down. Pretty nasty humid morning, but overcast and cool. Easy run through town to the race, and made our way down to the race start. Out and back on the trails on Meridian, so uphill going out and downhill going back. I jogged a quarter mile out from the start, and jumped in with Megan and paced her through the rest of the way. Noticed as we were getting further and further up the hill that there was no defined turn around mark where it should have been, so kept following the crowd. Eventually, the people in front of us yelled at us to turn around, and I knew this race was pretty much screwed in terms of an official race time (turned around at 1.73 on Garmin). I made Megan run sans Garmin, and talked her through the rest of the way and she pushed hard at the end. We crossed the 5K mark unofficially at 26:45 (8:38, 8:50, 8:28), and 29:04 for the ~3.5 mile trek. It sucked, but I felt bad for the people who ran over 5 miles because they totally missed everything. On the bright side, Megan won her age group! 1 mile cooldown to finish out the day. Breakfast - bacon egg and cheese biscuit from Hardees (to my defense, I was STARVING and needed some comfort food). Lunch - leftovers. Dinner - Little Caesar's pizza. Not exactly the standard of good health, but it was a busy day and I think I had enough cheating to last a month or so!
Sunday, August 4th - 14 miles. Early heat and procrastination equals a late run. Humid but warm when I started later. Ran towards Troy, and was just hoping this run didn't suck because quite honestly I was massively hungover and exhausted from inactivity and slothness all day. Was praying the first couple miles would feel ok, and was very fortunate that I locked into pace almost immediately and felt fine. Navigated through the trail, and made an executive decision to run off the trail and loop around Maryville to change the scenary up a bit. Ran through some nasty hills near Tim's parent's neighborhood, then looped back through town back onto the trail and stopped at Drost Park for a quick water stop. The temps were much cooler at this point, and was motoring around quite fine but definitely was pushing a bit the last few miles. Long stretching afterwards, then collapsed in bed after a late dinner. My podcasts get a huge assist in that this run would have been quite boring without it but consequently had to carry my I-Phone the entire way which was fine, but a little bit of a pain since I got so sweaty. Total time was 1:48:11. Splits were: 7:47, 7:53, 7:44, 7:40, 7:43, 7:45, 7:51, 7:53, 7:7, 7:46, 7:37, 7:38, 7:38, 7:17 (7:43 avg). Breakfast - eggs benedict and turkey bacon. Lunch - leftover taco pie. Dinner - chicken breast with asparagus and brown rice. Weighed myself before/after, and lost 7 lbs. on this run - crazy how much I sweat! 58.5 miles this week, 34.5 miles in August, 1434.5 miles in 2013. Solid week!
Easy running the next couple days before I jump into a tough 400 meter workout. Then Vegas this weekend!
Thursday, August 1, 2013
Is it really August already???
Lukas Verzbicas (GREAT READ!), Meb competing in 2016 Olympics?, NYC Marathon Hall of Fame and their new inductees, new marathon trial standards for the marathon, and a stacked Great North Run.
Tuesday, July 30th - 7 miles. 4 miles in the afternoon around Creve Couer Lake during lunch, and felt very sluggish. Legs are pretty beat up. Ran high 8 min pace, and was glad to be over with. At night, ran with Megan to do her track workout. She is running a 5K this weekend, so did an abbreviated workout as a rust buster. 1/2 mile up, 1 mile at race pace, 4 x 200 a little faster than race pace, then 1/2 mile down. We targeted ~8:30 mile, and she hit 8:17 (2:05, 2:05, 2:05, 2:02) and showed great consistency on her pacing which is a huge weakness for her typically. 200's were in 53, 54, 54, 48, so blazed through those (sub 60 was goal). Good workout and feeling optimistic about a PR for her. I, on the otherhand, felt like garbage but made it through ok. Breakfast: breakfast casserole and banana. Lunch: grilled chicken sandwich with avocado and a few sweet potato fries. Dinner: Cleveland Heath Chop Salad with chicken.
Wednesday, July 31st - 10 miles. Waited till evening to do my prescribed workout (6 x 1 mile at 6:10-6:20 pace, 1 minute rest). Humid but decent weather conditions, and ran out to the trail and did a 2 mile warmup. Did first 4 repeats on the trail towards Troy before it got too dark, then switched over to Village Circle. Went out pretty hard on the first rep, and tried to get locked in to pace. Was definitely getting tired after the third mile, and started to struggle towards the end. The minute rest was flying by, and quite honestly it sucked. Bugs were everywhere, and was constantly brushing off my chest. My Village Circle reps felt better, and was pushing hard on the uphills. Last rep was mentally great - split 3:08 at the halfway point (wanted to go harder on this rep) and was really tired, but powered through and felt strong on the last quarter to hit my fastest split of the night. Wanted to quit, but worked hard and hit my goal. It was my only mile split where I negative split. Slow cooldown to finish it out, then soaked in the shower and stretched for a loooong time afterwards. Busted out some recovery socks and slept in them - legs are D-E-A-D! Splits were: 6:11, 6:20, 6:19, 6:20, 6:14, 6:11. The effort felt much harder than it should have, but it's been awhile since I've done a workout like this so hopefully more a rust-buster than anything. Breakfast: banana and apple. Lunch: fish sandwich and banana. Dinner: taco pie (relatively healthy, at least has a lot of healthy components). 204 miles in July, 1376 miles in 2013. Solid month!
Thursday, August 1st - 6 miles. Early run with Crystal. Did Old Faithful out and back. Legs were pretty tore up, and we went pretty slow but it went by very quickly. Nice cool morning made it easier too (temps were 63). 35:32 for our 4 miles, then did 2 more at home in 17-18 minutes.
Fartlek tomorrow, and lots of mileage over the weekend. Vegas next week for a guy's trip, so trying to get in some hard work while I can!
Tuesday, July 30th - 7 miles. 4 miles in the afternoon around Creve Couer Lake during lunch, and felt very sluggish. Legs are pretty beat up. Ran high 8 min pace, and was glad to be over with. At night, ran with Megan to do her track workout. She is running a 5K this weekend, so did an abbreviated workout as a rust buster. 1/2 mile up, 1 mile at race pace, 4 x 200 a little faster than race pace, then 1/2 mile down. We targeted ~8:30 mile, and she hit 8:17 (2:05, 2:05, 2:05, 2:02) and showed great consistency on her pacing which is a huge weakness for her typically. 200's were in 53, 54, 54, 48, so blazed through those (sub 60 was goal). Good workout and feeling optimistic about a PR for her. I, on the otherhand, felt like garbage but made it through ok. Breakfast: breakfast casserole and banana. Lunch: grilled chicken sandwich with avocado and a few sweet potato fries. Dinner: Cleveland Heath Chop Salad with chicken.
Wednesday, July 31st - 10 miles. Waited till evening to do my prescribed workout (6 x 1 mile at 6:10-6:20 pace, 1 minute rest). Humid but decent weather conditions, and ran out to the trail and did a 2 mile warmup. Did first 4 repeats on the trail towards Troy before it got too dark, then switched over to Village Circle. Went out pretty hard on the first rep, and tried to get locked in to pace. Was definitely getting tired after the third mile, and started to struggle towards the end. The minute rest was flying by, and quite honestly it sucked. Bugs were everywhere, and was constantly brushing off my chest. My Village Circle reps felt better, and was pushing hard on the uphills. Last rep was mentally great - split 3:08 at the halfway point (wanted to go harder on this rep) and was really tired, but powered through and felt strong on the last quarter to hit my fastest split of the night. Wanted to quit, but worked hard and hit my goal. It was my only mile split where I negative split. Slow cooldown to finish it out, then soaked in the shower and stretched for a loooong time afterwards. Busted out some recovery socks and slept in them - legs are D-E-A-D! Splits were: 6:11, 6:20, 6:19, 6:20, 6:14, 6:11. The effort felt much harder than it should have, but it's been awhile since I've done a workout like this so hopefully more a rust-buster than anything. Breakfast: banana and apple. Lunch: fish sandwich and banana. Dinner: taco pie (relatively healthy, at least has a lot of healthy components). 204 miles in July, 1376 miles in 2013. Solid month!
Thursday, August 1st - 6 miles. Early run with Crystal. Did Old Faithful out and back. Legs were pretty tore up, and we went pretty slow but it went by very quickly. Nice cool morning made it easier too (temps were 63). 35:32 for our 4 miles, then did 2 more at home in 17-18 minutes.
Fartlek tomorrow, and lots of mileage over the weekend. Vegas next week for a guy's trip, so trying to get in some hard work while I can!
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