Weekly Summary - 12/24 to 12/30/2012

12/24 - Monday - 6.5 miles/4.3 running
pm- 5 on bike path, run 4 at 10:40 pace + 1.5 walk w/ the 4 family dogs

12/25 - Tuesday - 14 miles/11.2 running
debbie had to work today so xmas presents were yesterday
10:30am - chris and I ran 2 loops of allerton, nice run in 2:13:46 @144 hr (11:08 pace)
4pm- walked dogs at trails, otis chased deer at goat mt.

12/26 - Wednesday - 11.6 miles/8.6 running
9 am-w/ gregg/chris, very windy ran hilly route from 47 lot, parts at 10min pace.  legs feeling it
3 pm- decided to do 60mins at fittek at very easy pace of 13 to 11:30, got in 4.6M
+ dog walk of 1.2 miles...the walks help the legs and keep the dogs from going crazy in the house.

12/27 - Thursday - 10 miles/8 running
work day
6 am - bike path/trails w/ gregg = 5.2 miles in 61:30, easier pace, legs a little tired, sore in quads and hams.  have not had that feeling in my legs in years = lots of good running in the legs but need to take the effort down  a notch or two
6pm - 60 mins fittek w5/r10 at 13 to 11:45 pace at 125 hr....this felt real good and easy

12/28 - Friday - 16.5 miles/5.5 running
8am- Clinton trail w/ gregg/chris...well we each did our own pace, I hiked the loop in 2:40 at 119 hr included easy downhill trots, some icey areas on short side so took it carefully, fun!!!!
1pm- walked dogs at trails while doing some trail sign maint work
5pm - Fittek 60 at 122/137 standard walk 15, run 45 mins, this time ran 11:45 pace up to 13:00 instead of slower to faster
(this is way too much miles....left foot a little sore, but energy level is good)

12/29 - Sat - 5.7 miles/4.4 running
am - Fittek run before our Cullom family xmas get together.  Decided to do a test run that I'll do over the winter to gage fitness.  Its not a hard workout but just good easy running getting down to 10 min pace.
It goes like this:
70 minutes total
5 min walk at 3.7mph (16:12 pace) +
10 min run at 5/5.2/5.4/5.6 w/ 1 min walk in each 10 min interval (12 to 10:42 pace) +
5 min walk at 4mph +
5 min run at 5.8 mph (10:20 pace) +
5 min walk at 4 mph +
5 mins (3x 1m fast runs at 6mph w/1min walks at 4mph between +
5 min walk at 3.7mph
result:  70 m at 123/142 = 5.7miles = 1510 heartbeats per mile

12/30 - Sunday -12.9 miles/8 running
8:30 am - cold 14 deg morning but bright sun, little wind, ran full 5 mile trail at a 5 walk/10 run pattern for 61mins total at 124 hr....very easy and fun...Hoka shoes work great on solid frozen dirt trails with frozen foot prints.
1pm - fittek with Tanya, Jason, Debbie
60 mins at 117 hr = 4.9 miles, w/run 25 min warm-up then did 10 x 1 min fast runs at 6.1mph to 7.0 mph w/ 1 min walks between at 4 mph + 5 W at 4mph + 5 R at 5.6 + 5W at 3.7mph.

Weekly totals = 77.2 miles/50 running.....this is highest running miles in one week this year and for many years, probably 2006.

A real good fun week.  I'm at the upper limit of my miles but I know that starting next Wednesday I'm back to work and back to my more normal 50 mile/35 running weeks

2 Weeks Summary - 12/10 to 12/23/2012 plus Hoka One update

A little catch up from the holiday travels and family get togethers.

12/10 - Monday - 6.3 miles/5.5 running
am -4.8 at fittek
pm-run + weights/abs

12/11 - Tuesday - 5 miles/4 running
6am - full moon + orange sunrise glow = b-u-t-full morning

12/12 - Wednesday - 4.85 miles/4.75 running
am-fittek

12/13 - Thursday - 7.3 miles/6.5 running
am - bike path w/ chris/gregg = 5.3 miles, 4.5 miles in 47 mins=10:27 pace, nice, 142 hr avg.

12/14 - Friday - 7.5 miles/7 running
am- road loop + trails up goat mt. at 11:15 run pace, good
pm travel to KY for xmas

12/15 - Sat - 6 miles/4.3 running
am - road run w/ Tommy around grandel loop, very hilly, I miss the ky hills.

12/16 - Sunday - 3 miles/2 running
am - around tommys house + in pasture land in back of tommy's house

Weekly totals = 40 miles/29 running
------------------------------------------------------------------------
12/17 - Monday - 7 miles/6.1 running
am -4 at fittek in recovery pace of 13min pace
pm-run + weights/abs

12/18 - Tuesday - 7.1 miles/5.6 running
6am - trails hilly route w/ chris
pm- run NB 110 - left foot hurt alot, for some reason this shoe turns my foot in too much and it hurt almost from the beginning

12/19 - Wednesday - 10.6 miles/9 running
am-road loop + around golf course in the dark - ok, not great
pm-fittek run + weights/abs

12/20 - Thursday - 7.6 miles/6 running
am/pm - fittek

12/21 - Friday - 4.3 miles/3.4 running
am-  fittek 45m run at recovery pace of 4- 4.6mph

12/22 - Sat - 6 miles/5.1 running
am - 12 deg/windy, decided against Clinton trail for 75 mins at fittek, run 60 mins at 11:45 av pace, start at 13:00 pace down to 11:06

12/23 - Sunday - 11.5 miles/8.5 running
7am -road run w/ gregg from home, ran our old big town loop of close to 9 miles (home, 150 bike path, PraireView road,fogal rd/end of bike path, arcoss bp to 0.0, crowley rd, home) added 1+ mile walk around town as cool down.  8.85 miles in 93:18 at 142 hr/160 max, really surprised me, after 5 min walk at start we avg 10:20 pace running, on BP ran 3 miles in 30:33!! (1 mile was 9:46).  great run for me. wow. longest road run in long time, lots of fun.
pm- walk dogs

Weekly totals = 53 miles/ 43 running

Hoka One Evo update: so far I've run 60 times in Hoka One out of a total of 63 runs total since Oct 25, when I got them.  So, I guess this means I like them, I like them alot.  My total miles in Hoka's so far is 338 miles.  I'm pretty sure I'll get 700-1000 miles in them.  The bottom tread nubs are worm off at the ball but no where else.  My surfaces are treadmill, road, grass, rocks, dirt, roots.

RiddleRun 13 - 1/28/2012 - final results

Under the heading of "Its better late than never" here are RR13 results from last year

RiddleRun 13    1/28/2012 at  8:05AM
"A man must love a thing very much if he not only practices it without any hope of frame and money, but even practices it without any hope of doing it well."- C.K. Chesterton

Well, some of you, as seen below, do run pretty well.  But we can all have fun in our own running as long as we enjoy it.  Happy running!!

64 entered
17 did not show up
15 walk-ups
62 started
62 finished at least 1 mile
53 DNF on the 28 miler


28mile finishers - (9 finished 28 miles)
1. Brandon smith 4-0-32 1st place male by coin flip
2. Elliott brinkman 4-0-32
3. Chris Migotsky 4-38
4. Pat mills 4-45
5. Matt halfar 4-55
6. John north 5-22
7. Ellen Byron 5-25 1st place female
8. Steve hammon 5-59
9. Charles bohall 6-21-37
24 mile finishers – no one
20 mile finishers
10. Scott dewitt 2-28-40
11. Jessica linkenberg 3-8-30
12. Matt small 3-8-30
13. Linsday spangler 3-39-32
14. Don fritchl 4-0-0
15. Jim halsey 4-2-44
18 miles
16. donna creditor 4-22-09
16 mile finishers
17. Ryan knows 2-28-10
18. Jim street 2-42-20
19. Eddie Lloyd 2-43-0
20. Janak 2-50-0
21. Bill jones 2-56
22. Andrea stack 2-57
14.6 miles
23. Vicky halsey 3-28
14 miles (½ riddle)
24. Julie mills 2-30-55
25. john murphy 2-30-55
13 miles
26. Gregg cuttell 2-15
27. Sue Anderson 2-9-53
12 mile finishers
28. Scott hendron 1-23-13
29. John popovics 1-43-23
30. Scott ahlgren 1-43-23
31. Brett Roberts 1-43-23
32. Ryan Hendrickson 1-43-33
33. Mary ern 1-47-0
34. Ken welle 1-50-58
35. Darby rude 2-05-0
36. Kristy powell 2-17
37. Bill thornbill 2-19-10
38. Roger smith 2-20-0
39. Nicole honesty 2-23-7
40. Justin smith 2-24-0
41. Dan smith 2-24-0
42. Tom rice 2-34
8 mile finishers
43. James roache 1-01
44. Chris peacock 1-17-40
45. C.j. fall 1-20
46. Dan sholem 1-20
47. Jason riddle 1-20
48. Jeff fago 1-21-36
49. Gregg rose 2-17
50. Jeff riddle 2-18
51. Isabel smith 2-20
6 mile finishers
52. Jodi heckel 58-30
4 mile finishers
53. Tim smith 44-20
54. Travis wood 36
55. Matt hatfield 42
56. Kathy meyer 36-40
57. Stan stobe 44-24
58. Vonne 1-16
59. Tony Calcagno - no time
60. Kari Calcagno – no time
1 mile
61. Adam bryon 20-0 (1 year old)
62. Chris bryon 20-0 (42? Year old)

See you next year on Jan 26, 2013

Weekly Summary - 12/3 to 12/9/2012

12/3 Monday - 3.1 miles/ 2 running
am- easy recovery komen loop all run

12/4  Tuesday - 5.5 miles/ 5.5 running
am -road loop 62:46 at 136hr/149....basically same as last monday 11/26....so does this mean race took nothing out of me....or I'm in good shape, just not for racing 20 miles shape??

12/5 Wednesday - 7 miles/ 6 running
am -fittek 60 min regulkar run at 4.8 to 5.7 pace

12/6  Thursday - 7 miles/ 4.1 running
am - regualr BP tempo run w/ chris/gregg...ran 1.7M in 17.54 at 136 + 4 min walk + 2M in 19.46 at 147 (this surprised me as I did not deel very fast but was moving along at good pace even though not recovered from race)
pm-walk dogs at soccer field

12/7 Friday - 5.1 miles/ 4.5 running
am - fittek on treadmill.  for some reason felt like starting my run at faster easy pace today so did this:
5 walk + 50 min run at 5.2 to 5.6 mph pace (11:40 -10:40) at 132 w/ 1 min walk ea 10 min + 5 walk

12/8 Saturday - 17 miles/ 13 running
8:30am - Allerton trails w/ gregg/chris (they ran about 17 +miles)
3 hours total for estimated 15.6 miles...45 deg cludy, humid, I sweat alot.
7.2 miles in 81.38 at 142 w/ 1 min walk ea 10 min + 69.07 at 138 w/ 5W/10R pattern + run 21 on trails and road + walk 8 to finish out 3 hours total....good I guess, did not feel fresh but not expected.  left foot a bit sore ....split for 13.2 miles was 2h 32m

12/9 Sunday - 0 miles/ 0 running-
rest day on a dreary day

week totals = 45 miles / 34 running

Weekly Summary - race week - 11/26 to 12/1/2012

11/26 Monday - 7.5 miles/ 7 running
am- road loop all run easy
pm- Fittek w/ 5 x 1 min fast

11/27 Tuesday - 4.3 miles/ 3.4 running
am -  BP + hilly route, less last up goat

11/28 Wednesday - 4.9 miles/ 4 running
am - 60 min at fittek treadmill

11/29 Thursday - 2 miles/ 1.2 running
am - trails easy 2 mile
pm- start travel to Chicto state park , LA near Villa Platte, LA, thru Memphis, eat at Gus fried chicken w/ don/bill

11/30 Friday - 0 miles/ 0 running...travel day
am - finish trip to cabin at park...meet up with tim/karen/Lucia...warm/ a bit humid..discover at pre-race meal this race is a fun run with no water at aid station 12M...will be tough for 100K and 100 milers

12/1 Saturday - CajunCoyote 20 mile trail race - 20 miles/ 12 running estimated
9am - start after 100K/100M at 6am....feel humid at 60deg, got up to 75+..ran 4h 16min..did not feel great but keep pretty even effort.   first 4 miles were toughest, the 4-12 miles got into a 1min walk/4 min run routine which keep me going, 12- 20 miles, alot of walking,  ate many gels (not sure if these are good for me, uneven energy?) ended up in about 20th place of 30...race director was not interested in the runners times or efforts of the 20 milers or the 100k/100milers.  he did not seem to notice when many came into the finish line.  he even had the aid station volunteers buy there own food. he appeared to me more interested in the money he made (IMHO) .
Overall the race was reminding me how to race...my left foot was sore on outside just below ankle.  feet felt good.  ran in hoka one evo.  never fell but tripped once.  dry, lots of roots but okay.  the course was well marked and thru swamps over foot bridges, cool.  course had mingo like short/steep up/downs

12/2 Sunday - 0 miles/ 0 running....rest/ travel day 15 hours thru memphis, ate with brian at city of blues rib place, GOOD!!...about 850 miles

Nice fun road trip. Fun to catch up on Don's stories.  I have missed alot of these in the last 5 years.

week totals = 40 miles / 27 running
Nov. monthly miles = 194 miles/ 140 running
Yearly totals = 2477 miles/ 1390 running