tight schedule and tempo runs

After a very long day on Wednesday, I got back to the office at 7pm and was able to change clothes and leave by 7:30 to go for my 6 mile tempo run. I was feeling extremely tired on the way back, but when I got to the running path, I felt great. I took off in a flash - going way too fast for my first half mile, I tried to slow down, then I could not keep my pace steady - it was all over the place for the entire run. I was able to run just a little faster than the 8:45 I was supposed to maintain. Today was almost a carbon copy of yesterday, but not as early of a morning and not as late of an evening. Got home and did my recovery run on the 'mill - felt pretty good still. I am hopeful for a good 21 mile run this weekend...I think the weather will be nice... My splits:

• Mile 1: 8:17
• Mile 2: 8:48
• Mile 3: 8:28
• Mile 4: 8:30
• Mile 5: 8:37
• Mile 6: 8:13

insomnia

I haven't been sleeping well for the last few nights and surprisingly I am not really that tired...as you may have noticed I have been productive with my "extra" time...like the new look? ...wish I was being this productive at work...the last two nights have been fairly late ones...getting home by 8:30...I did get my recovery run in last night and grabbed a quick bite to eat right after, which might explain my sleeplessness last night...tonight I got home and all I could do was eat...too late for cross training. I need to get to bed though - very early morning for me. Up at 4:30 to get to work by 5:30 so I can leave at 6:00 for a meeting at 7:15...expecting a late night, but I am taking my running clothes with me so I can get my tempo run in afterwards...anyone have any suggestions for getting a good night's sleep?

a loopy 19 miles

Another long run in the books...this run wasn't the best run we have had, but it is done. After enjoying the 17 mile run two weeks ago where we made a big loop, we decided to expand the loop to get our mileage in. The weather was about ten degrees warmer and about 25% more humid so it was a tough day. Because of the warmer weather, we decided (or should I say I decided and everyone agreed) to start the run at 6:30 this morning. It was still dark out and hard to see the path, but we had no problem as there were quite a few people already out riding and running! The first leg of the run was down the Monon to downtown. We had a nice consistant pace and got to Andy's place for a water and gel stop. We walked briefly and then continued on to the downtown canal and then north to the White River Trail. Our second water and gel stop was at a park where we thought we would have no problem finding a water fountain, there was one but it was behind a fence - a guy who worked there was nice enough to let us get water - our water bottles were empty. So after that we continued on to the Towpath, and starting to feel a bit tired. We stopped one time to stretch - oh how wonderful that felt. My calves and knees were feeling tight. We pushed on with about 5 miles to go and got a another 3 miles and were in desperate need of Gatorade. Andy ran into a gas station and picked some up. We walked a little ways and drank it down...that perked me right up. We were able to run the rest of the route and finish, though feeling pretty tired and just a little sore. I got home, stretched some more and then took an ice bath. Afterwards my wife rubbed my legs down...they feel pretty good now. Here's a break down of how it went... pretty consistant pace if you ignore the water stops...

early morning tempo run

I'm leaving to go up to Michigan again today, so it was up early (not 4:30 this time) and out the door for a 4 mile tempo run in the dark. The pace was supposed to run between an 8:45 - 8:50/mile pace, but I was pressed for time and my addrenaline was flowing that I ran it faster. My recovery run on Monday ended up being more of a tempo run as well - and it felt pretty good. I'll have to take it a little easier on my next run so I can be ready for the 19 miler that is waiting for me this weekend... Here's how this morning's run went:

• Mile 1: 8:24/mile
• Mile 2: 8:23/mile
• Mile 3: 8:24/mile
• Mile 4: 8:18/mile

On another note...Holy Crap! Only 60 days until the marathon!

staying flexible

I am not talking about stretching, though I really should spend more time stretching after my runs...but I am talking about training schedule flexibility. I took Friday off, mainly to use my vacation time before I lose it, but to also get a few things done that I couldn't otherwise do during the week. I thought I had the great idea to go ahead and get a jump on my long run, but surprisingly my day went by quicker than if I had been at work...besides it rained on and off all day, making for some rather soupy air...so then I looked at my normal long run day of Saturday and I wasn't feeling up for the run and knew that Sunday was going to be a stellar day for a run anyway... This allowed me to catch up on a few household chores that I have been neglecting over the past few weeks. I didn't get them all done, but I'll have time to get the remainder of them done today... As for my run, it was a step-back week and therefore a 10 miler. I decided that it would be nice to try it at my proposed marathon pace of 9:00/mile...pretty easy...but it was starting to feel a little like work towards the end...I am hoping it was a number of factors...lack of sleep, running on hills, running into the wind at the end (though my pace didn't really reflect this). So I immediately started to wonder if my goal was too aggressive and then wondered if I wasn't training hard enough...and then I stopped...I remembered how strong I felt after last weeks 17 miles...I felt better and then moved on. I'll revisit this later in the training, I am sure, but for now it is full steam ahead... On another note, I made a new friend this weekend...his name is Eldon and he is a German Shorthaired Pointer. I watched him this weekend for Brooke and her husband. He is a great dog - very energetic and very friendly. He was fun to take care of...

all work and no play makes dave a faster runner

After a great run on Saturday and a relaxing day on Sunday, it was back to training on Monday with a recovery run. Not much to report on it, but it was a good run and I felt better than usual. Tuesday I got out on the bike for some cross training (I also tried to do some more multi-tasking by making dinner while I went for a ride - bad idea...let's just say it was cajun style - "blackened"). Anyway, that brings us to tonight -- my "final" visit to the track for my training. I decided to change the training schedule a little by switching my 16x400's with 8x800's. I had been reading this month's Runner's World and it refreshed my memory about Yasso 800's, so I thought I'd give them a try to see how my training was stacking up towards my marathon goal of a 4 hour marathon...basically I had to run my 800's in 4 minutes to translate to being in shape to run a 4 hour marathon...here's how I did:

• 1st 800: 3:54
• 2nd 800: 3:47
• 3rd 800: 3:56
• 4th 800: 3:54
• 5th 800: 3:58
• 6th 800: 3:56
• 7th 800: 3:49
• 8th 800: 3:44

So, if this remotely accurate, I am on track with my training. With this being a step-back week in my long run (10 miles) I am going to run it at my marathon pace to see how it goes...wish me luck.

circling the circle city

It was another beautiful day today...it started out at a nice cool 61 degrees. It was the "usual" group getting together for our long run, this time meeting downtown at Andy's place. We walked over to the trail head for the Monon as our warm up and then began our run. We once again were trying to keep it at an easy pace and settled into a very comfortable 10:00/mile pace. We followed the Monon north about six miles up to Broadripple Village where we picked up the Central Canal Towpath. We followed this southwest for 5 miles to pick up the White River Trail and proceeded to head south for another 4 miles. Once we hit New York Street it was just an easy 2 miles to our finish at Veterans Memorial Park where we dipped out feet in the cold water of the fountain. It felt won-der-ful. Here's the breakdown of our miles...pretty consistant pace, so we are getting better. I felt really good when finished, a little tired, but not wiped out. I liked the last mile, we still had some gas in the tank...

from bad to good

I had it in my mind that work was going to be bad today...a bad attitude on my part I guess...and I kept thinking of the scene in the movie Office Space where Peter is at the therapist and he is telling him how every day is the worst day of his life. When asked about today, he replies that today was the worst day...this is how I felt...I was tired and grumpy. My early morning run and long work day yesterday messed with my schedule and it was all I could do to get out of bed this morning, so I treated myself to an Americano at the local coffee house. I really needed it to get me moving today... My day went by relatively quickly and painlessly and before I knew it it was time to go home. I got home, changed clothes and it was off to the park for a run. It was cooler outside from all of rain, but still humid...surprisingly it was a good run, not as slow as I thought it might be. I ran a little further just so I could pick up the speed at the end. I felt so much better after I was done... To cap off a nice run I got home and rewarded myself with a three-berry smoothie... mmmm... refreshing.

what time is it?

Four thirty....It's not late, naw, naw, just early, early, early... My thanks to the Spin Doctors for that one...it was an early day for me as I was leaving for Michigan this morning for work. I, in fact, got up at 4:30 this morning to run my 16x400 repeats...ugh. It took me awhile to get moving, eventhough I have gotten up that early before to run, but it has been awhile. To make it easy on myself and to save time I jumped on the treadmill to get it done. It wasn't too bad, but running on the track seems easier...

an easy 3

An easy 3 mile recovery run last night. Due to time constraints, ran it on the treadmill. Felt good, no soreness. Tonight is cross training and then I'll have to figure out my schedule for the rest of the week. Looks like I'll be up in Michigan for the day for work on Wednesday...probably won't get home until 9pm, so no track workout tomorrow evening...

15 miles with friends

Yesterday's long run was 15 miles. My three running buddies and I were able to get our schedules coordinated and decided on the route and meeting place. Brooke, Jason, Andy and I met just outside of Fort Harrison State Park at 7am. It was a beautiful, sunny morning and a wonderfully cool 62 degrees...oh how great it felt...we walked into the park (as it didn't open to vehicle traffic until 7:30) and began our run just past the gate house, which was a mile from the back entry of the park. We chose this route partly because we hadn't run it in awhile, partly because it was fairly shaded and partly because it was part of the Indianapolis Marathon that Brooke, Jason and I ran last year -- good and bad memories, but having finished it and now training for Chicago, it was mainly good memories that served as inspiration and motivation. We kept the pace easy and as even as possible, trying to stay near the suggested pace per the training program (10:40/mile - 11:10/mile) -- we averaged around a 10:20/mile. I'd have a more definitive mile and pace breakdown, but my battery died in my GPS during the run...but from the data I do have it appeared we ran negative splits! We ran out the back of the park down Fall Creek Parkway to the Fall Creek Trail. They are extending this trail up towards the park, but it is not yet complete - can't wait, though the road is not heavily traveled, so traffic is not a huge concern. We covered eight miles before we knew it and turned around. The last 1/2 mile we picked up the pace to marathon pace to see how it felt. It felt good and was glad to see we still had the energy to do this and I suspect the cooler weather helped. We finished the run at the back of the State Park and walked the mile+ back to the cars. It was a good cool down, but we felt tired and perhaps a little achy. We stopped at a drinking fountain in the park to get more to drink and stretch. It helped. We got back to the cars and stretched a little more and discussed the run. Everyone was feeling good about it and we already have next week's run planned out (and are very excited about the route). To keep it "fair" we are rotating the routes and starting spots each week so it is convenient for everyone. Next week we are starting downtown at Andy's place. From there we pick up the Monon, go north to Broadripple, pick up the Towpath, go south to pick up the White River Trail and then take that south back downtown...a complete 17 mile loop. It should be fun. I just hope the weather is as nice as it was yesterday.

multi-tasking

I like to multi-task. Getting more than one thing done is great. Today was one that was unusual. I have neglected my lawn for almost two weeks (don't get me started on my flower beds, er maybe I should call them weed beds?) so I came home from work thinking I could get it mowed. On my schedule was running, but I switched my run and tomorrow's cross training for this week, so I thought I could mow/cross train and "kill two birds with one stone" -- you know, that old chesnut. Well on top of that I also was able to take a shower and wash the mower (not that I usually wash the mower)...the neighbors must think I am nuts, there I was in a downpour mowing the lawn...I figured, "I am already wet, I have already started, why not?" Unfortunately, it got so wet I had to stop. I at least finished the front yard, so it wasn't a complete waste and it felt so good compared to the heat and humidity we have had to run in...

heat - it ain't no thang

I must be getting used to the heat. Last night's run, though run at a very easy pace, felt good. The heat did not bother me like I expected it to. This evening, I expected it to be icky, gooey, awful out - especially since I had to do 14x400's at the track. I did my warm-up laps at an easy pace and then set out to try to get in all 14 laps. I secretly thought if it got too bad that I would get what I could in. I grouped the laps into 4's, which mentally broke it into something manageable. After each group of 4 I would stretch and sip some gatorade, then get to the next 4. Before I new it I was done. It seemed that last week was actually more humid -- and I know I sweated a lot more then. I think the breeze that was blowing made all the difference, and I am not sure but I think the humidity dropped to a bearable level - unfortunately it is making it way out east...looking forward to cooler temps this weekend. My splits (I was fairly even):

1. 2:00
2. 1:56
3. 1:56
4. 1:51
5. 1:59
6. 2:02
7. 1:58
8. 1:55
9. 2:00
10. 1:57
11. 1:57
12. 1:56
13. 1:57
14. 1:51