2014 - Year In Review
1 post last year
missed 20 days
averaged 7.25 miles per days that I ran
94,110 miles in lifetime....on pace for 100,000 miles by 4/1/2017 (age will be 59)
Injury free!!!....Amazing....Thank you Mettler Center!!!!
LBL 14.9 mile trail - snow, hard going
Mt. Goat 10K road - hills!! but fun
Shamrock Shuffle 8K road , chicago, fast
Lake Mingo 7.1 mile trail, fun
Moline 1 mile, hot, ran hard, was numb at end
Moline 6K, hot, 90 mins after 1 mile, hard
Howl at the Moon 8 hour (34 miles) cramps, ok, should have done more
Tunnel Hill 50 mile, flat rails to trails, 1st 50 miler in 10 years.
My brother, Tommy, passed away. I miss him. Life is short.
Training harder doing both tempo and speedwork. Ended up over trained with too much hard in spring, early summer.
In the fall became a volunteer cross country assistant coach. Lots of fun.
In general training was the same with trying for a 80/20 split on easy/hard running. Continue to learn better training methods.
Always enjoying every day with the opportunity to run that is a privilege that I do not take for granted.
Weight continues too high but I do not seem to have the desire/motivation to eat less.
No RiddleRun in 2014. It was a decision I made.
Debbie and I had a GREAT vacation hiking in the Smoky s, me 160 miles, her 80 miles.
2015 - Continued learning
I'm fine tuning my training, after reading the book "80/20".
1-maintain high total volume. I love this anyway so this is easy to do. Hike more this winter, along the Sangamon River. Need to get outside after getting home from work.
2-the low intensity is recovery of 115-130 up to 144 heart rate (HR) for easy runs. This will be the key. Base running will be closer to 90% low while more specific training will be 80% low.
3-the other 10-20% will be moderate (tempo up to 162 HR) + some faster VO2max and sprint/hill work.
4-when calculating the faster moderate/high intensity running I will count the recovery time between the faster running to help from over training.
Weekly guide for this year:
Sunday - am- long run, pm- walk
Monday - am - easy, pm - uphill walk + gym
Tuesday - am - tempo running, pm - easy recovery
Wednesday - am - easy, pm - uphill walk + gym
Thursday - am - easy, pm - easy recovery
Friday - am - speedwork, pm - as I feel
Saturday - am - recovery, pm - easy