6/10 Sunday - 9.5 miles/ 5 running easy
6/11 Monday - 7.3 miles/ 3 running easy
6/12 Tuesday - 11.4 miles/ 6.2 running - good effort in AM + 22 Goat Mt's. in PM (600' El. gain)
6/13 Wednesday - 9.6 miles/ 4.8 running - easy
6/14 Thur - 6 miles/ 4 running, AM run on BP 2x 2M in 20:25 @ 137HR + 19:57 @ 148HR-good steady state
6/15 Friday - 9 miles/ 5 running- easy, getting hot
6/16 Saturday - 11 miles/ 6.5 running -AM w/ gregg at Clinton Lake trail, very dry, dirt, nice-2:18 @ 133 w/ 45R + 93W- we did 15 min mile intervals, progressivily walking more each mile as we went: W 1/2 mile then run to next mile, then walk until we hit 15 mins, then run to next mile, then walk to 30 mins, run to next mile etc etc, first mile we ran 12 mins then last 3 to 4 miles only ran 2-4 mins...very good/easy way to ran fast but in control
Weekly totals = 62 miles/ 34.5running....my 10th week over 50 miles in last 11 weeks...WOW, most in a long time but I'm keeping the running miles low
Good week......getting very hot/ low humid early in week with more humid later. My shin is much better. My instep feels stronger, not as weak. My left foot feels very very good, probably less aches and pains then in the past 15 years. I am truly lucky to have been to Mettler Center for the last 2 years. I now really like the Salomon XR crossmax shoes. The bottom of the foot protection is good and they feel part of my foot when I tie them tight. They even feel good on the road.
Tuesday, June 19, 2012
Sunday, June 10, 2012
Weekly Summary - 6/3 to 6/9/2012
6/3 Sunday - 10 miles/ 8 running
6/4 Monday - 9.5 miles/ 3.4 running
6/5 Tuesday - 10 miles/ 6.1 running
6/6 Wednesday - 9.7 miles/ 5 running
6/7 Thur - 7 miles/ 4.1 running, AM run on BP 2x 2M in 22:39 @ 129HR + 20:37 @ 144HR
6/8 Friday - 6.8 miles/ 4 running
6/9 Saturday - 14.2 miles/6 running - 7AM- with gregg-2 loops of lake mingo, one before race in 90 mins (5min walk/10min run pattern) , then 2nd loop as sweep of race taking down ribbons in 2h 8 mins........l.foot/ankle very sore, forget how tough the steep ups/downs are on the ankles, especially the front of ankle/shin.
Weekly totals = 67 miles/ 36 running
Good solid week...cool b-u-t-full mornings, green with nice sunrises and deer everywhere. I did not do any speedwork so instead I did steep hills at LOW lake dam sled hill....this stressed the front of ankle/shin.....maybe next week I can NOT do the steep hills or the speedwork. The thurs AM bike path 2x 2M is great tempo like speed for me.
6/4 Monday - 9.5 miles/ 3.4 running
6/5 Tuesday - 10 miles/ 6.1 running
6/6 Wednesday - 9.7 miles/ 5 running
6/7 Thur - 7 miles/ 4.1 running, AM run on BP 2x 2M in 22:39 @ 129HR + 20:37 @ 144HR
6/8 Friday - 6.8 miles/ 4 running
6/9 Saturday - 14.2 miles/6 running - 7AM- with gregg-2 loops of lake mingo, one before race in 90 mins (5min walk/10min run pattern) , then 2nd loop as sweep of race taking down ribbons in 2h 8 mins........l.foot/ankle very sore, forget how tough the steep ups/downs are on the ankles, especially the front of ankle/shin.
Weekly totals = 67 miles/ 36 running
Good solid week...cool b-u-t-full mornings, green with nice sunrises and deer everywhere. I did not do any speedwork so instead I did steep hills at LOW lake dam sled hill....this stressed the front of ankle/shin.....maybe next week I can NOT do the steep hills or the speedwork. The thurs AM bike path 2x 2M is great tempo like speed for me.
Sunday, June 3, 2012
Weekly Summary - 5/27 to 6/2/2012
5/27 Sunday - 8.5 miles/ 3.3 running---hot, 95
5/28 Monday - 9 miles/ 3.8 running , hilly route at trails- not as hot
5/29 Tuesday - 9.2 miles/ 5.5 running, PM + 2x100m fast + 4 x .1M on bike path - did not feel good, form off _finally I will give up speedwork until it naturally comes during a regular run.
5/30 Wednesday - 12.2 miles/ 8.5 running....
5/31 Thur - 7 miles/ 4 running, AM run on BP tired 11:20-11:50 pace; PM- rhino race at trails-DQ/DNF'd-ran wrong course and did not finish entire route-took bud / otis
6/1 Friday - AM-3.1 miles/ 3.1 running - decided on a whimp to all run on bp loop - felt ok...off work to play in golf event thru work, fun!!
6/2 Saturday - 11.2 miles/ 6 running - ran/walked 9 on trails w/ Gregg.(walked 5min each mile) dogs w/ gregg- many other people out taday....made me miss not mowing these trails, grass was high and rough footing...the park mowers destroyed another brown trail marker
Weekly totals = 60.2 miles/ 34 running
The week started very hot and ended very cool with some much needed rain. I'm getting alot of miles but staying about the same weight wise. I'm not in as good a shape as last year but I hope to manage my hard running better this summer so I do not get overly tired.
5/28 Monday - 9 miles/ 3.8 running , hilly route at trails- not as hot
5/29 Tuesday - 9.2 miles/ 5.5 running, PM + 2x100m fast + 4 x .1M on bike path - did not feel good, form off _finally I will give up speedwork until it naturally comes during a regular run.
5/30 Wednesday - 12.2 miles/ 8.5 running....
5/31 Thur - 7 miles/ 4 running, AM run on BP tired 11:20-11:50 pace; PM- rhino race at trails-DQ/DNF'd-ran wrong course and did not finish entire route-took bud / otis
6/1 Friday - AM-3.1 miles/ 3.1 running - decided on a whimp to all run on bp loop - felt ok...off work to play in golf event thru work, fun!!
6/2 Saturday - 11.2 miles/ 6 running - ran/walked 9 on trails w/ Gregg.(walked 5min each mile) dogs w/ gregg- many other people out taday....made me miss not mowing these trails, grass was high and rough footing...the park mowers destroyed another brown trail marker
Weekly totals = 60.2 miles/ 34 running
The week started very hot and ended very cool with some much needed rain. I'm getting alot of miles but staying about the same weight wise. I'm not in as good a shape as last year but I hope to manage my hard running better this summer so I do not get overly tired.
Monday, May 28, 2012
1972 to 2012....40 years of The Olympics and Running!!!!!!!!!
In late July into August the London Olympics will be held. The olympics are special for me because in Sept of 1972 (40 years ago) ABC sports decided to show the entire mens marathon on live TV. As an impressenable 14 year old I sat in amazement as Frank Shorter ran 5 min mile after 5min mile. He surged at mile 9 and never looked back, winning the gold medal.....Frank Shorter, because of the TV exposure and being from the USA, brought forth the running boom that started me running and thousands of others. Although it was 4 years before I ever ran a race, I ran every day in the fall, spring and summer....I thought that winter was too cold to run outside so it was not until 1976 that I ran year round. I ran in long blue jeans w/ no shirt and black chuck taylor converse basketball shoes. My first run in shorts was summer 1976 1 month before my first race.
Running was something I loved from day one, and still love to this day. I can honestly say I've never had a boring run. I feel like the luckiest guy in the world, being able to do what I love to do every day. What else could someone wish for. In 2005 I had my first very bad injury where I could not run. I remember the first Buffalo run of the year I thought I would just walk , at least I could see everyone and talk. Well, I felt out of place, and as the "buffalo" ran off down the trail I walked from behind quickly and it hit me, I could not run, and I missed something that I had taken for granted. I stopped and watched them go...I walked over to my car and drove home, and had myself a little cry.
Well, in the 7 years since I have learned to value movement, whether it running, walking or hiking. As I celebrate my 40th year of running, may some impressable kids somewhere watch the 2012 olympics and find there own love of running.
Running was something I loved from day one, and still love to this day. I can honestly say I've never had a boring run. I feel like the luckiest guy in the world, being able to do what I love to do every day. What else could someone wish for. In 2005 I had my first very bad injury where I could not run. I remember the first Buffalo run of the year I thought I would just walk , at least I could see everyone and talk. Well, I felt out of place, and as the "buffalo" ran off down the trail I walked from behind quickly and it hit me, I could not run, and I missed something that I had taken for granted. I stopped and watched them go...I walked over to my car and drove home, and had myself a little cry.
Well, in the 7 years since I have learned to value movement, whether it running, walking or hiking. As I celebrate my 40th year of running, may some impressable kids somewhere watch the 2012 olympics and find there own love of running.
Weekly summary - 5/20 to 5/26/12
5/20 Sunday - 6 miles/ 3 running
5/21 Monday - 4.7 miles/ 3.8 running , hilly route at trails
5/22 Tuesday - 9.4 miles/ 7 running, AM runabout on trailsw/ Greggfor60 m + 3x1min &4 x 3m fast in PM..a little tired today
5/23 Wednesday - 9.6 miles/ 4.2 running...AM hilly trail route all walk except run up all hills
5/24 Thur - 6.5 miles/ 4.2 running, AM run on BP 10:50 to 10:00 pace
5/25 Friday - 7 miles/ 4.3 running
5/26 Saturday - 7 miles/ 4.8 running - 85 deg, planned 5W/10R- home to trails hilly route back home + ball field...90 min total...very hot weekend is herer....drive to S.IL back Sunday PM
Weekly totals = 50.2 miles/ 31.3 running
Hot week, a little tired, toomuch harder runs on TuesdayAM/PM and Thurs AM.....Tues fast runs were too much for left foot shin/tibila tendonitos, sorerest of the week
The heat was okay w/low humidity but very draining....it reminds me of how heat effects the body
5/21 Monday - 4.7 miles/ 3.8 running , hilly route at trails
5/22 Tuesday - 9.4 miles/ 7 running, AM runabout on trailsw/ Greggfor60 m + 3x1min &4 x 3m fast in PM..a little tired today
5/23 Wednesday - 9.6 miles/ 4.2 running...AM hilly trail route all walk except run up all hills
5/24 Thur - 6.5 miles/ 4.2 running, AM run on BP 10:50 to 10:00 pace
5/25 Friday - 7 miles/ 4.3 running
5/26 Saturday - 7 miles/ 4.8 running - 85 deg, planned 5W/10R- home to trails hilly route back home + ball field...90 min total...very hot weekend is herer....drive to S.IL back Sunday PM
Weekly totals = 50.2 miles/ 31.3 running
Hot week, a little tired, toomuch harder runs on TuesdayAM/PM and Thurs AM.....Tues fast runs were too much for left foot shin/tibila tendonitos, sorerest of the week
The heat was okay w/low humidity but very draining....it reminds me of how heat effects the body
Monday, May 21, 2012
Weekly Summary - 5/13 to 5/19/12
5/13 Sunday - 9 miles/ 0 running -2 hour "just walking" in AM
5/14 Monday - 6.7 miles/ 3.8 running , hilly route at trails
5/15 Tuesday - 11.2 miles/ 5.8 running, AM w/ Gregg + 10x1min fast in PM
5/16 Wednesday - 7 miles/ 3.7 running
5/17 Thur - 8 miles/ 4 running, AM run on BP 11:33 to 10:55 pace
5/18 Friday - 4.4 miles/ 2.5 running
5/19 Saturday - 11 miles/ 0 running - AM hiking w/ Tommy at land between the lakes in KY (canal loop trail)....hot day, steady good hike , 3h 16m @ 105 HR
Weekly totals = 57 miles/ 20 running
Less running this week...foot sore early but good therapy session helped....in-step not as sore....r. knee still ache/pain sometimes but mostly good
5/14 Monday - 6.7 miles/ 3.8 running , hilly route at trails
5/15 Tuesday - 11.2 miles/ 5.8 running, AM w/ Gregg + 10x1min fast in PM
5/16 Wednesday - 7 miles/ 3.7 running
5/17 Thur - 8 miles/ 4 running, AM run on BP 11:33 to 10:55 pace
5/18 Friday - 4.4 miles/ 2.5 running
5/19 Saturday - 11 miles/ 0 running - AM hiking w/ Tommy at land between the lakes in KY (canal loop trail)....hot day, steady good hike , 3h 16m @ 105 HR
Weekly totals = 57 miles/ 20 running
Less running this week...foot sore early but good therapy session helped....in-step not as sore....r. knee still ache/pain sometimes but mostly good
Monday, May 14, 2012
Respecting the value of "Just Walking"
Yesterday, I woke up sore and little tired from working on the roof , cleaning the gutters and from a little harder running. So I decided to just walk for 2 hours instead of a run/walk. The morning was nice not cold,not hot as I walked from home to the trails. I walked steady,not hard or super fast and not slow.....just good and steady. I got to thinking "Is this training??"
As Arthur Newton, 1920-30's distance runner observed, walking does not make one a better runner. However, it does make one a better walker...AND if I am ever going to do another ultra race I will walk ALOT. In fact, in a 100 miler I will need to walk at least 60% of the time, probably more. The pace does not need to be fast, 15:30 to 16:30 pace is good.
So I walked a course going up as many hills as we got on the trails course. My heartrate was low, in the 80's, and my feet felt good. I finished my estimated 7.2 miles in just under 2 hours w/ avg. HR of 87. This equals 1450 heart beats per mile, which is good for me.
I did not run at all yesterday.....probably a good thing for my legs. Just walking is okay with me now. I used to never walk or at least run/walk. With being basicly injured for the past 7 years I've learned to enjoy walking. Now I respect the "walk".....there is a place in "training" for walking. (Of cousre, hiking in the mountains would be nice to do everyday, but that's for another post).
Maybe, I'll extend my "just walking" to 3 to 4 hours but I need to be creative in my route unless I want to drive to a nicer course/trail.....we will see but I need to watch my running totals and maybe "just walking" will do the treat and along the way help me to a new level of fitness.
As Arthur Newton, 1920-30's distance runner observed, walking does not make one a better runner. However, it does make one a better walker...AND if I am ever going to do another ultra race I will walk ALOT. In fact, in a 100 miler I will need to walk at least 60% of the time, probably more. The pace does not need to be fast, 15:30 to 16:30 pace is good.
So I walked a course going up as many hills as we got on the trails course. My heartrate was low, in the 80's, and my feet felt good. I finished my estimated 7.2 miles in just under 2 hours w/ avg. HR of 87. This equals 1450 heart beats per mile, which is good for me.
I did not run at all yesterday.....probably a good thing for my legs. Just walking is okay with me now. I used to never walk or at least run/walk. With being basicly injured for the past 7 years I've learned to enjoy walking. Now I respect the "walk".....there is a place in "training" for walking. (Of cousre, hiking in the mountains would be nice to do everyday, but that's for another post).
Maybe, I'll extend my "just walking" to 3 to 4 hours but I need to be creative in my route unless I want to drive to a nicer course/trail.....we will see but I need to watch my running totals and maybe "just walking" will do the treat and along the way help me to a new level of fitness.
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