After missing a few days last week from illness, I've got right back in to the training mode. I worked back into it over the weekend (by that I mean I did a hill workout on Saturday) and was ready for a good hard workout Tuesday. We stuck to Josh's summer training program, and here's what the work out looked like.
The work out was a 10 mile run with 4 X (4 min on / 4 min off). On means race pace, off means training pace.
2 Mile Warm up (12:20)
6 Miles that included the 4 x 4 (32:30)
2 Mile Cool down (12:10)
Total time for 10 Miles 57:02
Josh actualy was a hair faster than me because he actually pulled away from me on the last on and then waited for me to catch up. Josh you will remember is the guy who had the tumor removed from his leg a little of a year and a half ago (not cancerous) but wasn't allowed to do any weight bearing exercise for 6 months. I'm very happy to see him running so well after everything that he has gone through. We did stop at the 8 mile mark to grab a drink of water before starting the cool down but that was the only break in the entire run. SOOO, I've been soar that last couple days.
Anyway I'm headed North for the 4th of July so everyone have a Safe and Happy 4th of July.
Due to illness I'm not able to run for the next few days. Which sucks because I was hitting 80's for my weeks before this but I should be back at it soon. (I just keep telling myself I needed a couple days off). Anyway...Since I have no running to talk about, I thought it was about time I finally posted a picture of my D-O-G since I always reference her but have never put a picture up. So here she is...
She's not a fan of summer since she doesn't get to run much in the summer but I try to take her out for a morning here and there...
Useless information for you, my buddy Tom made the Running Times ranking list again finally. He was in the rankings 2 years ago but then fell out after an injury plagued 2006. While 2007 was much stronger it seemed like every "big" race that he had didn't count on their ranking list. So now he's back on there ranks list.
I should be mended soon and ready to get the miles back up. I have several big races coming up myself and it's really hard to take days off this time of the year. Don't forget the Olympic Trials will be next week. Don't miss them. We have some VERY exciting races. (Not just because I have 2 former team mates running)
The 3rd annual Hawthorn Half Day went off as most races do...never as smooth as planned. As a race director you always focus on the things that went wrong. 1st the Mule (the ATV that we use to get things out on the course) got there late. The mile marker got there AFTER the runners on the first lap. 2nd the trail were wet...big shock considering the flooding we had (actually this could have been MUCH worse). 3rd there was a computer problem at the end of the day and the results took almost 2 hours to get out. While 2 hours sounds bad, with the time it takes for people to pack up stuff and then the post race dinner we plan on it always over an hour before the awards begin.
On the running end, it wasn't my best day. I really struggled all day long. However I toughed out 6 legs (5K) on the hilly (muddy) course. Then in the last 30 minutes when the race switches to 1/2 mile loops, I ran 2 of those. While it was not my best day, it was strong enough to help my team win the over all title. Our team ran 116.8 miles in the 12 hour time limit. Just missing the course record of 118.6... even though it wasn't the best conditions.
Lets see where to start...
1. I've been reading as usual. I finished reading "I am Legend" Let me tell you the book and the movie are alike in title only. Book is a little bit of a let down. It's a very short story with little happening. I'm reading "Honeymoon" by Paterson right now, I'll keep you posted on how it is. (I'm only half done)
2. We had a flood here last weekend. I was stuck in my subdivision all weekend. I was very lucky to have had no damage to my house so I'm not complaining. I've never seen so much water.
3. My race is this weekend. The race I put on. Due to some last minute drop outs I will be running on my wife's relay team. It should be interesting to see the race from the runners veiw and it will be a great chance for me to improve some little things to make next years race even better. www.hawthornhalfdayrelay.com
Best wishes everyone.
Top 5 running books...
5. Sub 4:00 ... an intersting look at Alan Webb and breaking the US high school mile record
4. Bowerman, Men of Oregon ... A look at one of the greatest coaches ever
3. The Jim Ryun Story... He set a World record in the 880 right here in Terre Haute...
2. Running with the Buffalos ... I happened to be in college racing these guys at the time,...
1. Once a Runner... Best running book ever (fictional story about breaking 4:00 in the mile
If you have any other good one's let me know....
If you ask me which one is worse...the nerves before you run a big race or the nerves before your kids run a big race (as a coach)...NO QUESTION!!! As a coach you feel so helpless. Friday and Saturday nights are the girls and boys state meets respectively and I'm not sure I can handle another nightmare like the one last fall in cross country. I can't say more because I no longer speak of the state meet from cross...I've blocked it out...too painful.
One the training front, I ran 6 x 1000 last night. The plan was to run the stair step plan (average 5 seconds faster per 1000). So I ran 3:27/ 3:18/ 3:17/ 3:12/ 3:08/ 2:55 ... (pace chart 3:20 = 5:20 mile pace / 3:07 = 5:00 pace / 2:55 = 4:40 pace) the workout felt great...It's been a while since one has felt good.
To complete my jumping all over the map here, I just finished another book, Duma Key by Stephen King. If you like Kings earlier books you will like this one. He had some there for a while the got really strange but one is more like alot of his earlier stuff. Enjoy the spring, summers heat is just around the corner.
Long time no post. Last Saturday I ran the Run With The Foxes half marathon (trail). We are slowly becoming the Seatle of the midwest here, it's rained about everyday this spring. So a trail run that has 10-12 stream crosses and is all dirt trails becomes...well, we had fun lets just say that.
Tuesday night was the girls regional in track and our distance girls had another strong meet. We took 1-2 in the 3200 claiming 2 of the 3 state qualifing spots (11:24/11:40) State finals are next friday and both girls are hoping to run PR's to end the year. For Amy that means beating her PR of 10:52 and viaing for the State title. I'm nervous already. The boys 4 x 800 made it to State with 2 freshman leading the way. Our top 3200 boy ran 9:24 but got smoked by the leader Witt who ran 9:11. Zack got second and is a favorite to make all state. Summer training has begun. I'm back up to the 70 mile mark so I'll keep you posted on the workouts and the races. Happy memorial day weekend everyone.
Another busy week. Let me take you through it...
Monday- Amy's awards dinner (I ran after the diner since I didn't know I was going until Monday morning
Tuesday- Girls Sectional...
Amy was tired of hearing the talk from one of the local sprinters about how she was going to win 4 events at sectional...so...Amy won 4. The 4 X 800 to start the night, 5:18 in the 1600 (mile), 2:23 in the 800, and finally 11:52 in the 3200 (2 mile). Here's the kicker, in Indiana the boys and girls run seperate sectionals so her rest between the 800 and the 3200 was 5 minutes...the time it took to run the 200 m and clear the track. Her and our #2 runner both made this double, they finished, jogged down to the clerk of the course at the other end of the track and then walked back to start. They took 1-2 in both races!!!
As a team, we won by 70 points. The sprinter did win her 4 events, we'll see who ends up on the medal stand at the state finals.
Wednesday- Light workout (warm up/ 4 x 1000/ cool down) (3:11, 3:07, 3:06, 2:58) in the rain.
Thursday- Boys Sectional...
The boys team won by less (only 30) but the distance runners had there hands full the whole night. The favorite to win the state title in the 3200 is in our section...and he's not on our team.
4 x 800 - 1st (soph 2:03 / frosh 2:05/ 2:05/ 2:05)
1600- Brandon 3rd 4:39 / Milton 5th 4:42 (frosh)
800- John 2:06 4th / Milton 2:07 5th (frosh)
3200- This was THE race of the night Anthony vs Zack. 8 laps between 2 of the top 5 runners in the state. In the rain and the wind they battled for 7 laps before trading shots down the back strech of the last lap. Coming off the final turn Anthony was able to open it up and pull away (9:22) and Zack came in 2nd (9:25)
Tomorrow is a trail half marathon for me so today was an easy day. While I've been working the miles back up next week will be the true start of my summer training. I'll keep you posted.
So Friday night I got out and got a workout in. It was my 5K in a bottle workout. It goes like this
1600 m with 4 min recovery My time (5:03)
1200 m with 3 min recovery (3:44)
1000 m with 2 min recovery (3:04)
800 m with 1 min recovvery (2:26)
400 m (1:06)
Total 5K time 15:23
Not bad. Then Saturday we met my parents at one of the nearby state parks for the night (the have an old fashion Inn). So Saturday my wife and i ran at the park when we first got there and let me tell you it was HILLY. Yesterday was a rain soaked on and off storms day. My long run got cut to 10 because of the storms, which actaully works out ok since this week is shaping up to be a repeat of last week. I have to rush though a workout tonight before heading to the Wabash Valley All Sports Awards banquet. ( there are 21 high schools included) Our top girl got both the track and cross country (girls) award. Tomorrow and Thursday are the girls and boys sectionals respectively. So It's going to be a busy week again this week. I guess I wouldn't really have it any other way. I'd rather be doing the things i'm doing than setting around doing nothing.
Best wishes.
I finished "The Traveler" several days back and am now 1/3 of the way through "The Whole Truth". It's a nother Baldacci book and so far it's developing slow (very common in Baldacci books) but I'll have to keep you posted. I'm on the down hill side of a ver y busy week. Best Wishes.
Recent Comments
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Katiebell said:
Glad you are feeling better, and the running is coming a long well. I myself am very happy having dropped... read more
on On the Mend...and a Little Soar. -
Ultra'thoner said:
Illness sucks. Oh well, I am sure a little rest will do you some good and you'll be back on... read more
on Dog Days -
Tristen said:
This looks like so much fun...I need to try this type of race out!!! read more
on Long Day At The Park!!!
I'm glad to hear you're moving in the right direction. You've posted some great pictures lately too. I have been... read more
on On the Mend...and a Little Soar.