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.