Blah

Very long day at work today (it seems like it never ends).  It felt that way today during my run too…..  Never ending. 

I missed out on a morning run with mid-50f’s temp and traded it in for an evening mid-80’s scorcher…..  “Doh!” 

Splits (absolutely nothing to brag about):

#1  7:57

#2  8:42

#3  8:35

#4  9:03

#5  9:36

5 @ 43:57 (8:47 pace).  Yes, I fell 2 miles short of my goal distance today…..  I just wasn’t feeling it today…..  But, I get to enjoy the rest of the evening with my family!  And, we just found out that our youngest boys, the twins, are identical!  They continue to amaze us all!  Take care and stay safe! 

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

New 10K PR

Up and early today.  It seems like taking last week off worked; my calf is much better and I set a new 10k PR this morning: 50:20 (8:07 pace), besting my previous record by 31 seconds…..  I am way behind on my training mileage….. 

Splits:

#1  7:45

#2  8:01

#3  8:12

#4  8:21

#5  8:29

#6  8:01

#7  7:45

6.2 @ 50:20 (8:07 pace).  Take care, now it’s off to work….. 

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

Catching Up

Saturday, 18 Jun 2011 Buck Creek State Park, OH

Well, I missed a few runs due to our vacation to Disney.  I was able to squeeze in a 7-miler there but was WAY behind on my long runs (I missed two planned 10-milers).  Well, today was a planned 12 miles but I decided to trim it down to 10.  So, I took off for my 10 mile run but had to stop at 7.8 miles due to a calf cramp (a repeat issue). 

We are camping out at Buck Creek State Park (near Springfield, OH) this weekend with friends.  The weather is hot and humid and we were hit with a line of thunderstorms that brought some decent rain.  The rain cooled off the temps about 10 degrees but we were confined to our camper…..  Anyways, the park is VERY nice and clean with a decent sized recreational lake.  There are plenty of campers here enduring the weather with us…..  And, there is plenty of asphalt for runners and bike riders!  Definite recommendation if you are near Springfield, OH. 

I wasn’t too pleased with my pace today.  I took off early and was already hit with warm and humid weather.  I was completely drenched with sweat halfway through my run.  The winds kept me cool but the skies were clearing and the temp rose…..  I was doing fine up until the 8 mile point, where I experienced a calf cramp and stopped for a quick stretch.  I took off again but the cramp persisted so I terminated my run. 

Splits:

#1  8:47

#2  8:49

#3  9:00

#4  9:07

#5  9:24

#6  9:45

#7  9:56

#8  10:21

7.8 @ 1:13:07 (9:22 pace). 

I have a couple of days off so I will try to rest and recuperate. 

Buck Creek State Park, OH

(click image for full size)

Monday, 20 Jun 2011

Today’s run was ok despite the rain.  My calf was fine up until the 3.5 mile point but I was able to finish my planned 5 mile run….. 

Splits:

#1  7:46

#2  8:12

#3  8:30

#4  9:06

#5  9:09

5 @ 42:49 (8:33 pace).  Not my best (but not my worst either).  Take care and thanks for the visit!  

PS: Today marks my 100th run this year!  

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

5 Miles

I had a really long day at work today but was still able to knock out a decent run this evening.  It is really difficult to train for two separate events: the marathon and a 1.5 mile run (both at different goal paces).  My goal pace for the marathon is 8:30-9:00 min/mile and my goal pace for my 1.5 mile run is 7:00-7:30 min/mile (or better)

So, what I’ve been doing lately is running my first 1.5 miles at a target goal pace of 7:30 min/mile (or better) and then kicking back to my marathon pace.  One thing I’ve noticed is I have been fatigued a lot quicker and tank by mile #5 or #6…..  I want to maintain 4 runs per week (avg 20-30 miles) without having to add any additional shorter/faster paced training runs…..  Any suggestions?  

Splits:

#1  7:01

#2  8:04

#3  8:25

#4  8:46

#5  9:11

5 @ 41:28 (8:18 pace).  Today’s 1.5 mile time was 10:40 and my 5K time was 10 seconds over my PR @24:03; bummer…..  Oh well, good run and excellent dinner waiting for me tonight!  Woohoo!

Grilled chicken and mixed veggies, black beans and salad!

(click image for full size)

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

6 Miles

Nice weather and good run.  Splits:

#1  7:50

#2  7:55

#3  8:11

#4  8:30

#5  8:43

#6  8:54

6 @ 50:03 (8:20 pace). 

 
Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith" 
2 Timothy 4:7

Back on Track!

I missed a few runs due to the vacation…..  I know, pretty disappointed with myself but I managed to squeeze in a 7-miler while at Disney.  Today was my first run in over a week and it was so-so.  I forgot all about my blister (from all the walking) but it reminded me that it was still there during mile #3.....

Splits:

#1  7:30

#2  8:06

#3  8:19

#4  8:48

#5  9:01

5 @ 41:49 (8:21 pace).  Not bad for missing a week but I am about 30 miles behind on my training plan mileage.  I’ll make up for it somewhere.  It’s getting hot out there so stay hydrated!  Take care and stay safe! 

6 Jun 2011, 7 @ 1:03:28 (8:55 pace)

 (click image for full size)

6 Jun 2011 Splits:

#1  8:43

#2  8:47

#3  9:00

#4  8:57

#5  8:59

#6  9:02

#7  8:50

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith" 
2 Timothy 4:7

Late Run

Late run but got a lot accomplished today.  Running after dinner sucks…..  I managed to maintain a decent pace though and the temperature was much cooler.  Splits:

#1  8:14

#2  8:19

#3  8:34

#4  8:44

4 @ 33:52 (8:28 pace).  I may have to do my long run tomorrow because I won’t be able to run on Saturday…..  TBD.  Take care and be safe!

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith" 
2 Timothy 4:7

ConGRADulations!

My oldest son graduated from kindergarten today!  Congrats Tyler!

Today’s run was much more consistent today than yesterday.  The winds kept me cool again, and I think I am finally acclimated to the warmer weather.  I will eventually shift my runs to the mornings though (when it gets hotter).  Splits:
#1  8:34
#2  8:33
#3  8:34
#4  8:32
#5  8:52

5 @ 43:07 (8:37 pace).  Again, I was much more consistent today with my pace.  Take care and enjoy the summer!  

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7