the beginning of week 5

I didn't do much of anything yesterday -- it was rest day for me. I did managed to mow the lawn, but that was it. I was just not motivated to do anything. Today was the beginning of week 5 in my training. I left work on time and got home at a reasonable hour. I had an easy run scheduled for today -- 30 minutes. Off to Fort Harrison State Park for my usual run on the scenic Harrison Trace Trail. I started out slow (I thought), feeling somewhat tired and progressed to a comfortable pace, taking the hills slow. It was still a little warm out even in the shade of the trees, so I was dripping in sweat. I ran 3.37 miles in the 30 minutes, with an average pace of 8:54/mile. Felt good, but was a little inconsistant with my pace, though the hills have something to do with this... My splits: Mile 1: 9:36 (not bad) Mile 2: 8:59 (a little fast, but okay) Mile 3: 8:34 (too fast) last .37: 2:49...(felt the need for speed - oops)

a refreshing 13 miles

The days leading up to this weekend’s run were hot and humid. The forecast promised a cool-down, but also cloudy, rainy conditions. Friday night, it rained pretty hard and the forecast was still calling for rain in the morning. Not wanting to slog out 13 miles in the rain, I thought that I would have to bag Saturday’s long run and run it on Sunday. I woke up early and saw it a little cloudy, but no rain and it was a refreshing 65 degrees. I checked the forecast once more and the radar was clear, so it was a go. Brooke came by and picked me up. We had decided on a scenery change, so went to the Central Canal Towpath for our run. We got our first ten miles done on the nice crushed stone path and finished the last three on the Monon. We reward ourselves with our favorite Orange Blossom Iced Tea from The Monon Coffee Company…so refreshing after a long run. It turned out to be a near-perfect day, with blue sky, a few white clouds and still some humidity – but not like it had been. We took it easy, not too fast, but faster than our training schedule suggested (10:40 to 11:20 pace). Our overall time was 2:06 with an average pace of 9:41/mile -- more than a minute slower per mile than we ran the half marathon in May. I felt good, tired, but not exhausted. I later found out that I was also hungry -- ravenous actually. When I got home I consumed a small container of hummus and pita bread that I had bought at Sunflower Market before leaving Broadripple…it hit the spot. Here are mile splits: Towpath Mile 1: 9:54 Mile 2: 9:36 Mile 3: 9:22 Mile 4: 9:28 Mile 5: 9:37 Turnaround point Mile 6: 9:53 Mile 7: 9:45 Mile 8: 9:42 Mile 9: 9:30 Mile 10: 9:33 Monon Mile 11: 9:36 Mile 12: 9:39 Mile 13: 9:16

running with 'dead legs'

My legs are trashed. I ran this evening at Fort Ben State Park, really just wanting to get out and go nice and easy. As soon as I started I could tell my legs were needing some rest, so I took it "extra" easy. It wasn't nearly as humid or hot as it had been, but not by much - I had plenty of sweat pouring off of me. My splits were surprisingly faster than I expected or wanted... Mile 1: 9:47/mile Mile 2: 8:50/mile Mile 3: 8:36/mile Oops...I am taking it easy tomorrow. Looking forward to this weekend's 13 miler...

12 x 400 + 90 = tough workout

Another mathematic equation (Did I ever mention that I happen to have an associates degree in mathematics and sciences?). I did my 400 repeats at the track last night. It was very hazy, hot and humid out (about 90 degrees) and it sure made for a tough workout - I was dripping in sweat. It was great. My repeats are getting more consistent too… Warm-up mile 8:52 Walked a lap 3:20 1st 400 2:07 Recover 2:01 2nd 400 1:56 Recover 2:00 3rd 400 1:56 Recover 2:00 4th 400 1:55 Recover 4:38 5th 400 1:59 Recover 2:00 6th 400 1:59 Recover 1:59 7th 400 1:58 Recover 1:59 8th 400 1:53 Recover 4:59 9th 400 2:00 Recover 2:00 10th 400 1:53 Recover 1:59 11th 400 1:57 Recover 2:02 12th 400 1:48 Cool-down 2 laps 7:23

97 days / 97 degrees

Only 97 days until the Chicago Marathon!!! It was a scorcher out there this weekend and this week looks to be more of the same. I ran my weekend run solo in more ways than one. Brooke was injured by glass in her foot, so I was running on my own. I was a little slow getting ready as I was feeling a little tired, and started my run 45 minutes later than I had intended. To compound the problem, I got to the Fall Creek Trail and was getting my gear on (heart rate chest strap, GPS) and I went to activate them only to find I had left my watch at home...So I had to time my run by the clock in my truck. I tried to keep a nice even, slow pace and I think I did okay on the way out. On the way back though, I could start to feel myself slow down. I could also feel it warming up quickly too. The good part is most of the run was shaded, but the short distances that were not I could feel the sun beating down mercilessly. I finished my run, stretched just a little, went inside O'Malia's for some ice cold water, and drove home. I was told I looked like the life had been drained out of me. It felt like it too.