After a long XC season and an unprepared attempt a the Chicago Marathon...in back and itching to get back into good shape. Since I started this blog last January it's been a busy year. Baby Josie is now 7 months and while we are still adjusting to baby #3 things are finally starting to settle it seems. This was a tough XC season, busy as usual, and even busier when I arrived home each night. Thank God for my wife...without her I'd never do all I get to do.
I made an unsuccessful attempt in running the Chicago Marathon. I joked with everyone that I'd been tapering since the summer. True...just that it was not planned. My duties as teach & coach and my OCD tendencies to do too much simply got in the way. However if not for a foot flare up the Monday before I may had popped a great race for minimal training. Went in not knowing I'd even be able to run on the Friday before, to planning attempt a sub 2:30 running with my brother, to a change a plan a couple miles in that had me on pace up to the 20+ mile mark to run 2:25 and change. Unfortunately the foot didn't cooperate and I was forced to pull up with a lame with a sore foot and a tight calve.
After some time recuperating I'm feeling good and hoping for a good winter of running.
Here goes!
Mon 12/3 - Steady long run around CL. Went through Veteran Acres, Covered Bridges, and up around Prairie Ridge. Awesome weather 70ish degrees. Shorts and no shirt in December. Nice! 1:20 total - 12 miles
Tues 12/4 - Steady run with Quick, Sheehan, and Gates to Dundee and back via DG trail. 5.5 miles
Wed 12/5 - 61 min run around CL. Through Veteran Acres to Covered Bridges where I did 25 or so of random Hill Fartlek. Picking up pace on every uphill. Reality of 30's and cold returned - 8.5 miles
Thur 12/6 - Steady run to Fremd and back with pick-up on return. 28:00 for 4.5 miles out/25:00 min for 4.5 miles on return. Really got going on the way back. Total time was under 6:00 pace. Last few miles were 5:40 or faster with the last mile being 5:12. Easy mile cool-down afterward. - 10 miles
Fri 12/7 -
Sat 12/8 -
Sun 12/9 -
Thursday, December 6, 2012
Monday, July 23, 2012
Summer Log 2012 - July 23-29
Mon 7/23 - Got in good steady long run with Quick and the boys. Harper loop. Pretty relaxed most of way, but a bit tired from little sleep and quick turn around from Sunday's late night run (10:35-11:15pm). Last two miles in 5:15ish, then 5:07 with Gregorio (his fastest mile close on Rohlwing) Felt good once we got going. 1:32 total time running. (13.5 miles)
Tues 7/24 - 45 min run in upper gym at PHS with Quick. Morning storms kept us inside. (6 miles)
Went out for second run at around 3:00pm before Jeremy and Tara came into town. Went 61 min. Pretty warm out by end of run. Felt sluggish in the beginning, good by end. (9.5 miles) (15.5 miles for day)
Wed 7/25 - After missing Early Bird the day got really warm and sticky. Went for run at 8:15ish. 48 min of steady running. Felt OK considering we ate pizza at 6:30, as Jenny's parents stopped by to visit. Not my best planning, but survived. (7+ miles)
Thur 7/26 - 59 min run to Twin Lakes (plus 2 loops), added on way back with Anthony Gregorio, down past Home Depot and back Rand, to Williams, to Cunningham. Good steady run. Felt pretty good. (9 miles)
Fri 7/27 -
Sat 7/28 -
Sun 7/29 -
Tues 7/24 - 45 min run in upper gym at PHS with Quick. Morning storms kept us inside. (6 miles)
Went out for second run at around 3:00pm before Jeremy and Tara came into town. Went 61 min. Pretty warm out by end of run. Felt sluggish in the beginning, good by end. (9.5 miles) (15.5 miles for day)
Wed 7/25 - After missing Early Bird the day got really warm and sticky. Went for run at 8:15ish. 48 min of steady running. Felt OK considering we ate pizza at 6:30, as Jenny's parents stopped by to visit. Not my best planning, but survived. (7+ miles)
Thur 7/26 - 59 min run to Twin Lakes (plus 2 loops), added on way back with Anthony Gregorio, down past Home Depot and back Rand, to Williams, to Cunningham. Good steady run. Felt pretty good. (9 miles)
Fri 7/27 -
Sat 7/28 -
Sun 7/29 -
Monday, July 16, 2012
Summer Log 2012 - July 16-22
Mon 7/16 - Rolling Meadows run extended. Took Rohlwing all the way to Algonquin, then to New Wilke, to Central, and back normal route. 1:27 overall time. Felt pretty good until taking a nasty fall on side walk running down Algonquin (hit metal rod sticking from concrete). Hands, knees, both elbows, right shoulder and back (no shirt) rashed and bloodied. Right hip took the hardest fall. Very sore by end of run. Shower was not fun. Add in the warmest/most humid morning this summer...it was simply more pain to the misery. But I did survive...we'll see how the hip is tomorrow, prognosis not great. (13 miles)
Tues 7/17 - As expected, hip was really sore and struggled at start of run. Even stopped after a couple minutes, unsure if I could handle the discomfort. Felt OK after going for a while. Easy 50+ min into Deer Grove East. (7 miles)
Wed 7/18 - 2.5m warm-up to Hamilton. 12 x 800m at tempo effort with :90 recovery jog between. Averaged mid-to-low 2:40's. Warm and humid. 2.5m cool-down back to PHS. Felt OK today. Hip much better, but still far from 100%. Felt good running in grass. Effort was solid. Changed workout plans as workout progressed...original plan was 3x (4 x 800m)....then decided to go 2x (6x 800m)....got to 6 and decided to keep going all the way through. (12 miles)
Thur 7/19 - Frontier Extended with Quick and EB crew. 6.8m in 42 min. Added short Morning loop for another 4 miles. 72 min total. Some hurdle drills with Ellen, Liz, and Sarah. Hip still pretty sore. Upper quad/hip flexor seems to be aggravated as well. Feeling stiff in upper right leg. Need to stretch better. (11 miles)
Fri 7/20 - 2.5m warm-up to Peacock. Drills & Strides. 5x 1000m hill circuit (5:00 intervals), plus 3 x Hayleys to finish. 3.5m cool-down. (9.5 miles)
50 min run around pushing Eli in stroller. Legs sore and tired. Hip/upper quad sore. Happen to run by a house swarmed by major news media vans and reporters (spotted Rob Elgas). Asked a bystander what happened. She said family's son was missing from Colorado Dark Night theater shooting. Makes you reflect on how lucky we should all feel to be healthy, have our family, and be able to spend time with them. (6.5 miles) (16 miles total for day)
Sat 7/21 - Pushed Eli on 5 mile Rolling Hills loop. Dropped him off and got in a couple more. (49+ min total) Hip/upper quad still a bit sore. Harder to fully open stride with stroller, may be aggravating it even more. Better, but slow to heal. (7.5 miles)
Sun 7/22 - Had to beat the weekly clock to get in my last run of the week. Left for run at 10:35pm. Still hot and sticky. No watch, just went by feel. Rolling Hills loop. (5 miles)
Miles for week = 71.5 total miles Wasn't sure this would happen after Monday's hard fall. Hip at probably 85-90%, right wrist still pretty sore. Definitely the toughest week of the summer so far . Starting to feel the fatigue of 70+ mile weeks, little sleep, and chasing kids around at home. As well, it was tough running though the hip discomfort for most of the week Happy with how things are progressing. Slowly feel like I'm working towards some good fitness and hopefully racing.
This next week will be tough with travel and visiting family, but hope to get near or top 80. Hoping for some good runs in the Shawnee National forest and around home.
Tues 7/17 - As expected, hip was really sore and struggled at start of run. Even stopped after a couple minutes, unsure if I could handle the discomfort. Felt OK after going for a while. Easy 50+ min into Deer Grove East. (7 miles)
Wed 7/18 - 2.5m warm-up to Hamilton. 12 x 800m at tempo effort with :90 recovery jog between. Averaged mid-to-low 2:40's. Warm and humid. 2.5m cool-down back to PHS. Felt OK today. Hip much better, but still far from 100%. Felt good running in grass. Effort was solid. Changed workout plans as workout progressed...original plan was 3x (4 x 800m)....then decided to go 2x (6x 800m)....got to 6 and decided to keep going all the way through. (12 miles)
Thur 7/19 - Frontier Extended with Quick and EB crew. 6.8m in 42 min. Added short Morning loop for another 4 miles. 72 min total. Some hurdle drills with Ellen, Liz, and Sarah. Hip still pretty sore. Upper quad/hip flexor seems to be aggravated as well. Feeling stiff in upper right leg. Need to stretch better. (11 miles)
Fri 7/20 - 2.5m warm-up to Peacock. Drills & Strides. 5x 1000m hill circuit (5:00 intervals), plus 3 x Hayleys to finish. 3.5m cool-down. (9.5 miles)
50 min run around pushing Eli in stroller. Legs sore and tired. Hip/upper quad sore. Happen to run by a house swarmed by major news media vans and reporters (spotted Rob Elgas). Asked a bystander what happened. She said family's son was missing from Colorado Dark Night theater shooting. Makes you reflect on how lucky we should all feel to be healthy, have our family, and be able to spend time with them. (6.5 miles) (16 miles total for day)
Sat 7/21 - Pushed Eli on 5 mile Rolling Hills loop. Dropped him off and got in a couple more. (49+ min total) Hip/upper quad still a bit sore. Harder to fully open stride with stroller, may be aggravating it even more. Better, but slow to heal. (7.5 miles)
Sun 7/22 - Had to beat the weekly clock to get in my last run of the week. Left for run at 10:35pm. Still hot and sticky. No watch, just went by feel. Rolling Hills loop. (5 miles)
Miles for week = 71.5 total miles Wasn't sure this would happen after Monday's hard fall. Hip at probably 85-90%, right wrist still pretty sore. Definitely the toughest week of the summer so far . Starting to feel the fatigue of 70+ mile weeks, little sleep, and chasing kids around at home. As well, it was tough running though the hip discomfort for most of the week Happy with how things are progressing. Slowly feel like I'm working towards some good fitness and hopefully racing.
This next week will be tough with travel and visiting family, but hope to get near or top 80. Hoping for some good runs in the Shawnee National forest and around home.
Monday, July 9, 2012
Summer Log 2012 - July 9-15
Mon 7/9 - Long run to Harper (plus loop around). 38:08 out/11:07 loop/35:31 back = 1:25 total. Ran low 6:00 pace most of run. Hoped to pick it up last few miles, but sore left plantar and fatigue from last nights run held me back. (23 miles in less than 12 hours). Felt pretty good most of way...last 3 miles or so was rough. Need to ice and wrap foot as it seemed to flair up again. (13 miles)
Tues 7/10 -60 min run with Quick through Deer Grove East trails and grass. Plus core circuit routine. Foot felt much better today with little discomfort. (9.5 miles)
Wed 7/11 - 2.5 mile WU with drills/strides. 6x (4 x 400m on track) at Tempo for 1-2-3 of each set, then pick up on #4. (100m jog/400m set jog). Avg around :78 for tempo effort, then :73-:74 for pick-up effort. (approx 8 mile workout) 2.5m cool-down.
Felt good, weather was nice. Planned for :80's and sub :75 for pick-up. Got tough to go sub-:79 last two sets, so maybe a bit too fast of some of the early reps. Either way, happy with results...6 miles at 5:15 pace or faster for most of workout. (13 miles total)
Thur 7/12 - 45 min run at Hamilton with Guthrie & McIntosh. Core circuit. 2.5 miles with girls back to PHS. (7.5 miles)
Fri 7/13 - 2.5 miles to Peacock. 5x Hill Circuit in sub-5:00, then 2x Hayleys with pick-up. (17 hills total - 3.5+/- miles) Pushed pretty hard and felt good. Foot has been doing well with little issue since Monday. 3.5 mile cool-down back to PHS. (9.5 miles)
Sat 7/14 - Steady run through CL Lakewood (Turnberry) for 72 minutes. (11 miles)
Sun 7/15 - Steady 48 min run through CL/LITH. Ran at 9:45am. Warm and sunny. (7.5) miles)
Miles for Week = 71 miles. Reached my goal of 70+ plus for the week, plus a couple good workouts along the way. Good stretch of running in the books. Feeling fit and getting strong.
Tues 7/10 -60 min run with Quick through Deer Grove East trails and grass. Plus core circuit routine. Foot felt much better today with little discomfort. (9.5 miles)
Wed 7/11 - 2.5 mile WU with drills/strides. 6x (4 x 400m on track) at Tempo for 1-2-3 of each set, then pick up on #4. (100m jog/400m set jog). Avg around :78 for tempo effort, then :73-:74 for pick-up effort. (approx 8 mile workout) 2.5m cool-down.
Felt good, weather was nice. Planned for :80's and sub :75 for pick-up. Got tough to go sub-:79 last two sets, so maybe a bit too fast of some of the early reps. Either way, happy with results...6 miles at 5:15 pace or faster for most of workout. (13 miles total)
Thur 7/12 - 45 min run at Hamilton with Guthrie & McIntosh. Core circuit. 2.5 miles with girls back to PHS. (7.5 miles)
Fri 7/13 - 2.5 miles to Peacock. 5x Hill Circuit in sub-5:00, then 2x Hayleys with pick-up. (17 hills total - 3.5+/- miles) Pushed pretty hard and felt good. Foot has been doing well with little issue since Monday. 3.5 mile cool-down back to PHS. (9.5 miles)
Sat 7/14 - Steady run through CL Lakewood (Turnberry) for 72 minutes. (11 miles)
Sun 7/15 - Steady 48 min run through CL/LITH. Ran at 9:45am. Warm and sunny. (7.5) miles)
Miles for Week = 71 miles. Reached my goal of 70+ plus for the week, plus a couple good workouts along the way. Good stretch of running in the books. Feeling fit and getting strong.
Monday, July 2, 2012
Summer Log 2012 - July 2-8
Mon 7/2 - Hersey Run extended (1:20) - last 5 miles with Woho (6:20, 6:05, 5:37, 5:34, 5:22). Very humid this morning and felt a bit heavy from late run last night and late night in general with fireworks at Lakeside Fest. Tough run. Woho helped a lot. (12.5 miles)
Tue 7/3 - 7 mile run to Twin Lakes (+ 2 loops) and back steady. 1.5 miles worth of core circuit with team. 4 mile cool down afterward. (12.5 miles)
Wed 7/4 - Decided at last minute (night before) to race on the 4th. Figured it would be a good way to beat the heat early, see what kind of shape I'm actually in, and start finally racing in order to add some purpose to my running. Went back and forth with race in Barrington, St. Charles, or Elmhurst. Chose Elmhurst as I knew it would be the most competitive.
Race was at 7:15am. On my drive in the temp was already low 80's at 5:30 in the morning. Not sure what it was at race time, but it felt really warm during warm-up. (Ended up being a record heat day in Chicago - 102 degrees tying record from 1911) Did minimal warm-up..maybe jogging 10-12 min, easy drills, and 3-4 strides. Ended up 6th overall (20:39 - 4:57/10:00/15:16) Went somewhat conservative early, as I knew all the high school kids in front of me at 1 mile would fade. Tried to keep top guys in site, but wasn't confident I was ready to mix it up in the front. During mile 2 I moved up well into about 6th-7th, and was near top 3-4 early in the 3rd mile, but definitely started hurting good toward the later half of the 3rd mile. Last mile was tough. Passed by on guy mid-mile, let him go too easily, and nearly closed back to pass the last stretch. (20:38 to 20:39) (Winner - Kyle Brady ran 20:04...he ran 19:31 in 2011)
Glad I went. Really need to race more. Probably the last time I raced hard in the summer was this same race in 2006 (where I coincidentally ran 20:40). To race well you need to race with some sort of frequency. I need to find more races and relearn how the challenge myself and deal with the discomfort and the mental challenge of competing. Good start, excited to do it again.
Went on 30+ min cool-down with Derks afterward on Prairie Path. (10 miles)
Thur 7/5 - Hodge-podge of easy broken running in AM as I had to measure course for No Frills while girls worked out at Hamilton (8.5 miles)
Ran some during No Frills in evening. Hot - 90's and humid. (4.5 miles) (13 miles for day)
Fri 7/6 - Easy run with Quick out to Alemars and back. Very warm again. Legs sore, tired, and heavy. Awaiting new shoes. (7.5 miles)
Sat 7/7 - Easy run of 50 minutes in Palatine. Hot and humid. Took it easy. 1st run in Lunarglide 4's...so far so good. (5.5 miles)
Sun 7/8 - Went for run at 7:30 in evening. Had to go shortly after eating dinner....not advised. Good steady run. Great weather for a change. 59 min. (9.5 miles)
Mile for week = 70.5 First time over 70 miles in a while. Tough week as well with the weather and racing for first time in a while. Plan to be over 70 again this week. Feeling strong and more fit. Need to stretch more consistently and add more core work.
Tue 7/3 - 7 mile run to Twin Lakes (+ 2 loops) and back steady. 1.5 miles worth of core circuit with team. 4 mile cool down afterward. (12.5 miles)
Wed 7/4 - Decided at last minute (night before) to race on the 4th. Figured it would be a good way to beat the heat early, see what kind of shape I'm actually in, and start finally racing in order to add some purpose to my running. Went back and forth with race in Barrington, St. Charles, or Elmhurst. Chose Elmhurst as I knew it would be the most competitive.
Race was at 7:15am. On my drive in the temp was already low 80's at 5:30 in the morning. Not sure what it was at race time, but it felt really warm during warm-up. (Ended up being a record heat day in Chicago - 102 degrees tying record from 1911) Did minimal warm-up..maybe jogging 10-12 min, easy drills, and 3-4 strides. Ended up 6th overall (20:39 - 4:57/10:00/15:16) Went somewhat conservative early, as I knew all the high school kids in front of me at 1 mile would fade. Tried to keep top guys in site, but wasn't confident I was ready to mix it up in the front. During mile 2 I moved up well into about 6th-7th, and was near top 3-4 early in the 3rd mile, but definitely started hurting good toward the later half of the 3rd mile. Last mile was tough. Passed by on guy mid-mile, let him go too easily, and nearly closed back to pass the last stretch. (20:38 to 20:39) (Winner - Kyle Brady ran 20:04...he ran 19:31 in 2011)
Glad I went. Really need to race more. Probably the last time I raced hard in the summer was this same race in 2006 (where I coincidentally ran 20:40). To race well you need to race with some sort of frequency. I need to find more races and relearn how the challenge myself and deal with the discomfort and the mental challenge of competing. Good start, excited to do it again.
Went on 30+ min cool-down with Derks afterward on Prairie Path. (10 miles)
Thur 7/5 - Hodge-podge of easy broken running in AM as I had to measure course for No Frills while girls worked out at Hamilton (8.5 miles)
Ran some during No Frills in evening. Hot - 90's and humid. (4.5 miles) (13 miles for day)
Fri 7/6 - Easy run with Quick out to Alemars and back. Very warm again. Legs sore, tired, and heavy. Awaiting new shoes. (7.5 miles)
Sat 7/7 - Easy run of 50 minutes in Palatine. Hot and humid. Took it easy. 1st run in Lunarglide 4's...so far so good. (5.5 miles)
Sun 7/8 - Went for run at 7:30 in evening. Had to go shortly after eating dinner....not advised. Good steady run. Great weather for a change. 59 min. (9.5 miles)
Mile for week = 70.5 First time over 70 miles in a while. Tough week as well with the weather and racing for first time in a while. Plan to be over 70 again this week. Feeling strong and more fit. Need to stretch more consistently and add more core work.
Wednesday, June 27, 2012
Summer Log 2012 - June 25-July 1
Mon 6/25 - Ran wiith boys toward Meadows and added loop. (1:17) Felt good. Finished up front with Graham Brown in 5:40ish. Relaxed and controlled the whole way. Weather was great, upper 60's-low 70's...bit windy on return. (12.5 miles)
Tues 6/26 - Alemars loop with Quick. Started easy and caught others by library. Steady most of way. 56 min.- 8 miles. Followed with Group Core Circuit - 1.5 miles (9.5 miles in AM)
Took Sophia and Eli for run in stroller (Sophia 20min/Eli 15 min) (5 miles in PM) (14.5 miles total)
Wed 6/27 - 2.25m warm-up/drills/4x 100m strides. 6 x 800m with 200m jog rest (avg around 2:35-2:40), did 7th with girls (2:55). 2.25m cool-down. Felt good. Quads sore from last two days. Plantar fascia on left foot still a bit sore as well. (9 miles)
Thur 6/28 - 40 minute easy run with Guthrie at Hamilton on grass (5.5 miles+). 25 min core routine. 2.5 miles back to PHS with girls. Hurdles with Sarah, Ellen, Courtney, & Tim. (8 miles)
Fri 6/29 - 2.5 mile warm-up to Peacock Valley/drills/strides. 4 x 1000m hills (12) circuit + 3 x Hayley's with shift. 3.0+ cd back to PHS. (8.5 miles)
Sat 6/30 - 46 min steady run in morning through CL. (7 miles)
Sun 7/1 - 43 min run in evening through CL. (6.5 miles)
Total miles for Week = 66 miles One of my biggest mileage weeks of the year. Definitely most I've run in a while. Felt good for the week. Little hot this week. Need to make sure to hydrate better. Goal is 70+ for next week.
Tues 6/26 - Alemars loop with Quick. Started easy and caught others by library. Steady most of way. 56 min.- 8 miles. Followed with Group Core Circuit - 1.5 miles (9.5 miles in AM)
Took Sophia and Eli for run in stroller (Sophia 20min/Eli 15 min) (5 miles in PM) (14.5 miles total)
Wed 6/27 - 2.25m warm-up/drills/4x 100m strides. 6 x 800m with 200m jog rest (avg around 2:35-2:40), did 7th with girls (2:55). 2.25m cool-down. Felt good. Quads sore from last two days. Plantar fascia on left foot still a bit sore as well. (9 miles)
Thur 6/28 - 40 minute easy run with Guthrie at Hamilton on grass (5.5 miles+). 25 min core routine. 2.5 miles back to PHS with girls. Hurdles with Sarah, Ellen, Courtney, & Tim. (8 miles)
Fri 6/29 - 2.5 mile warm-up to Peacock Valley/drills/strides. 4 x 1000m hills (12) circuit + 3 x Hayley's with shift. 3.0+ cd back to PHS. (8.5 miles)
Sat 6/30 - 46 min steady run in morning through CL. (7 miles)
Sun 7/1 - 43 min run in evening through CL. (6.5 miles)
Total miles for Week = 66 miles One of my biggest mileage weeks of the year. Definitely most I've run in a while. Felt good for the week. Little hot this week. Need to make sure to hydrate better. Goal is 70+ for next week.
Tuesday, June 19, 2012
Summer Log 2012 - June 18-24
I'M BACK!!! After a whirlwind end of track season and school year, mixed in with a new baby I finally feel ready to resume serious training once again. The past 6 weeks or so have been filled with pretty sporadic training. Running, but with little purpose past maintaining some fitness. Early Bird started this week, so I see it fitting to get back to some good training myself. Wish me luck.
(Past few weeks I've run been sore...especially quads. Also had to go back to LunarGlides, as Lunar Elites seemed to aggravate hip and shins...go figure.)
Mon 6/18 - Easy route past train station with the distance crew. (6 miles)
Tues 6/19 - Steady run with Quick through Deer Grove East and back (46 min). Added 30 min afterward for total of 78 min (10 miles +/-)
Wed 6/20 - 2.5 mile warm-up to Hamilton (+some drills & few strides). 12 x 400m grass loop with 200m rec jog. Ran pretty relaxed (low to mid :80's in grass loop). First quicker effort in a while, so didn't push too much. 1.5 mile cood-down. (8 miles)
Thur 6/21 - Steady run to Frontier (+) in low 6:00 pace. (6 miles). Group Core with girls afterward.
Fri 6/22 - 2.5 miles to Peacock. 3x 1000m hill circuit. Good effort, but controlled. 3 x Hayleys quick with full recovery. 3 mile cool-down back to school. (7.5 miles)
Sat 6/23 - 45 min run at Cuba Marsh. Easy with Eli in jogger. (5 miles)
Sun 6/24 - 50 min steady in CL. (7.5 miles)
Mileage for Week = 50 miles
Happy with first solid week back to running. Felt pretty good. Nothing too difficult. Goal is to keep building, keep healthy, and get stronger.
(Past few weeks I've run been sore...especially quads. Also had to go back to LunarGlides, as Lunar Elites seemed to aggravate hip and shins...go figure.)
Mon 6/18 - Easy route past train station with the distance crew. (6 miles)
Tues 6/19 - Steady run with Quick through Deer Grove East and back (46 min). Added 30 min afterward for total of 78 min (10 miles +/-)
Wed 6/20 - 2.5 mile warm-up to Hamilton (+some drills & few strides). 12 x 400m grass loop with 200m rec jog. Ran pretty relaxed (low to mid :80's in grass loop). First quicker effort in a while, so didn't push too much. 1.5 mile cood-down. (8 miles)
Thur 6/21 - Steady run to Frontier (+) in low 6:00 pace. (6 miles). Group Core with girls afterward.
Fri 6/22 - 2.5 miles to Peacock. 3x 1000m hill circuit. Good effort, but controlled. 3 x Hayleys quick with full recovery. 3 mile cool-down back to school. (7.5 miles)
Sat 6/23 - 45 min run at Cuba Marsh. Easy with Eli in jogger. (5 miles)
Sun 6/24 - 50 min steady in CL. (7.5 miles)
Mileage for Week = 50 miles
Happy with first solid week back to running. Felt pretty good. Nothing too difficult. Goal is to keep building, keep healthy, and get stronger.
Wednesday, April 25, 2012
Week #17 2012 - April 23-29
Mon 4/23 - Got in a mix of running while girls did pre-meet routine. 50+ minutes total. Nothing special, just got in some time. (8 miles)
Tues 4/24 - Meet day and was at the Ad building for Alive at 25 training all day. Had little to no time for run. Got in maybe 2.5 miles before teams started showing up, then some running while cheering team. (call it 3 miles)
Wed 4/25 - Finally a decent run today. Easy out to Dryden with girls, came back just under 6:00 pace the last 4.5 miles. Good, but not great run. Lower shin sore, but not bad. Left hip core in morning. Core work (9 miles).
Thur 4/26 -
Tues 4/24 - Meet day and was at the Ad building for Alive at 25 training all day. Had little to no time for run. Got in maybe 2.5 miles before teams started showing up, then some running while cheering team. (call it 3 miles)
Wed 4/25 - Finally a decent run today. Easy out to Dryden with girls, came back just under 6:00 pace the last 4.5 miles. Good, but not great run. Lower shin sore, but not bad. Left hip core in morning. Core work (9 miles).
Thur 4/26 -
Monday, April 16, 2012
Week #16 2012 - April 16-22
Mon 4/16 - 2 mile wu / calves / swings / hurdles. 8 x 800m at tempo effort (with :30 100m jog recovery). Hit 2:44-2:40 for all. Very windy on track. Effort was good, but not great. Maybe it was the wind, but thought times should have been closer to 2:35/:36. Not 100% focused today. 2 mile cd. (8 miles)
Tues 4/17 - Had to squeeze in quick run before hosting tri meet. 3 miles to Palatine Hills. Quick stretch. Did 8 x hill on bike path. Not 100% of distance...likely 250m of or so. Ran 38, 38, 37, 37, 37, 37, 37, 35. Jog back for rec. (about 14:00 total) First time I ever tried this hill. Ran pretty hard...definitely a good effort. Steady 3 miles back to PHS. (7 miles)
Wed 4/18 - Stayed at track while distance crew headed to Reimer and back. Took Chamberlain and Portillo through track workout, as they are nursing injury. Did 2x 150, 2x 200, 2x 250, 2x 300, 2x 250, 2x 200, 2 x 150. Mile pace or so on way up, quicker on return. (Jog across tuff for rec.) Pretty tough after Tuesdays workout 1 mile cool-down on turf (6 miles)
Thur 4/19 - 2 mile wu / calves / swings / hurdles / 2 strides. 4 x 1000m at tempo with :60-:70 rec. Ran 3:14-3:12 (low to mid 4:20 mile tempo pace). 6-7 rec jog, then 8 x 200m with cutdown rest (50-50-40-40-30-30-20) Hit most in :32-:33 relaxed. 1 mile cd Leg exercises - lunges, waterpumps, wall sits, leg extensions. (7.5 miles)
Fri 4/20 - Easy running today with girls during pre-meet. Much needed after three pretty hard days in a row and very little sleep this week. Definitely feel very worn down. Must get better sleep to do the training I want to do. Left shin sore. Not sure if it's new shoes (Nike Zoom Elite 5) or track work...likely track work. (4 miles)
Sat 4/21 - Squeezed in a quick run around the Lake, after Palatine Invite and before heading to surprise B-day party. Got in a solid 45 min. Surprisingly felt good after standing at a meet all morning and driving 35 min back to CL. Pretty jacked after some good PR's for the distance crew helped add some pep. (7 miles)
Sun 4/22 - Much needed rest day. Still wiped out from planning and organizing these meets and all the other work I need to do. 2 down, 3 to go over the next 8 days.. I hope I make it.
Unfortunately another down mileage week. 40 miles total. Need to get in a solid long run and add some more miles before practice. Lower left shin sore on and off, need to ice and get onto some soft surfaces.
Definitely struggling to get the rest needed to get in the extra miles. Feel better we've got 2 meets out of the way. Just have to make it through this stretch the best I can and then get back to work.
Tues 4/17 - Had to squeeze in quick run before hosting tri meet. 3 miles to Palatine Hills. Quick stretch. Did 8 x hill on bike path. Not 100% of distance...likely 250m of or so. Ran 38, 38, 37, 37, 37, 37, 37, 35. Jog back for rec. (about 14:00 total) First time I ever tried this hill. Ran pretty hard...definitely a good effort. Steady 3 miles back to PHS. (7 miles)
Wed 4/18 - Stayed at track while distance crew headed to Reimer and back. Took Chamberlain and Portillo through track workout, as they are nursing injury. Did 2x 150, 2x 200, 2x 250, 2x 300, 2x 250, 2x 200, 2 x 150. Mile pace or so on way up, quicker on return. (Jog across tuff for rec.) Pretty tough after Tuesdays workout 1 mile cool-down on turf (6 miles)
Thur 4/19 - 2 mile wu / calves / swings / hurdles / 2 strides. 4 x 1000m at tempo with :60-:70 rec. Ran 3:14-3:12 (low to mid 4:20 mile tempo pace). 6-7 rec jog, then 8 x 200m with cutdown rest (50-50-40-40-30-30-20) Hit most in :32-:33 relaxed. 1 mile cd Leg exercises - lunges, waterpumps, wall sits, leg extensions. (7.5 miles)
Fri 4/20 - Easy running today with girls during pre-meet. Much needed after three pretty hard days in a row and very little sleep this week. Definitely feel very worn down. Must get better sleep to do the training I want to do. Left shin sore. Not sure if it's new shoes (Nike Zoom Elite 5) or track work...likely track work. (4 miles)
Sat 4/21 - Squeezed in a quick run around the Lake, after Palatine Invite and before heading to surprise B-day party. Got in a solid 45 min. Surprisingly felt good after standing at a meet all morning and driving 35 min back to CL. Pretty jacked after some good PR's for the distance crew helped add some pep. (7 miles)
Sun 4/22 - Much needed rest day. Still wiped out from planning and organizing these meets and all the other work I need to do. 2 down, 3 to go over the next 8 days.. I hope I make it.
Unfortunately another down mileage week. 40 miles total. Need to get in a solid long run and add some more miles before practice. Lower left shin sore on and off, need to ice and get onto some soft surfaces.
Definitely struggling to get the rest needed to get in the extra miles. Feel better we've got 2 meets out of the way. Just have to make it through this stretch the best I can and then get back to work.
Thursday, April 12, 2012
Week #15 2012 - April 9-15
Mon 4/9 - Institute day today, so ran on own at home. Rolling Hills loop in 32:09. Throat still sore, but better, although cold (40's) windy conditions seems to irritate it. Got moving pretty good last (5+ miles)
Tue 4/10 - Girls had tri meet at Schaumburg so went for quick run at lunch. Ran Winston loop reverse into Twin Lake, back Rohlwing. 35+ minutes. Throat seemed much better today, didn't hurt until standing around for a few hours at meet in cold (40's) and wind. (5+ miles)
Wed 4/11 - 3.5 mile warm-up with a few quick pick-ups for strides. Most of the distance crew went for long run. I stayed back for track workout with Jess and Krista C. 4x 400m (:85 rest-while girls ran), 4x 300m(50walk/50jog rest), 4x 200m(50walk/50jog rest). Hit 400's in :65ish+/-, 300's in :46, :47, :48, 200's in :29-:30. Fastest I've gone in a while. Felt good, but fast. 1 mile cool-down on turf with Jess. (7 miles)
Thur 4/12 - 3 miles before practice on track (6:08, 6:00, 5:47), then went about 2 miles with JV crew not racing DGN. Calves, swings, and drills, then 6x stride. Did JV workout. 3 x 300m, 3 x 200m, 3 x 150m. Hit 300m in 48, 47, 46, 200m in :28 high-:low :29, 150's in :21-:22 (some walk/jog between sets). 1.5-2.0 10 min cool-down on turf. (7.5 miles)
Fri 4/13 - Steady long run though Deer Grove, reverse Alemars on return. Hit last 4 miles in 6:10-5:55 range. Ran at lunch due to Ritter Invite in evening. Pretty tired after last couple days of speed. (9 miles)
Sat 4/14 - Left early for PHS to get in run before Wheaton North Invite. Pretty tired after late night at Ritter. Got in some running around Deer Grove during 5k race going on. Wish I knew there was a race, would have been perfect. Good solid pace most of way, mid-low 6:00. 50+ minutes, then to track for hurdles, form drills, and a few strides. (8 miles)
Sun 4/15 - Well ended another week on a down note. Had hoped to get up and run Run Thru the Hills 10k this morning, but had a return of my eye infection. Not fun. Woke up in middle of night with aching eye, though maybe my contact had slipped behind my eyelid. Could not handle any light in morning as it was super sensitive. (0 miles)
Total miles for week = 41 miles. Man I'm really in a funk right now. Many training interruptions recently with illness and work schedule (meets). I've got to seriously get back on track this week, and it will not be easy as we host 5 straight meets over the next 13 days. Been tough getting in my miles, much less being able to actually complete appropriate workouts to run fast. Need to get in a race soon, to put some purpose behind the work. GOAL FOR THIS NEXT WEEK.....FIND A RACE, ANY RACE....ASAP!!!!
Tue 4/10 - Girls had tri meet at Schaumburg so went for quick run at lunch. Ran Winston loop reverse into Twin Lake, back Rohlwing. 35+ minutes. Throat seemed much better today, didn't hurt until standing around for a few hours at meet in cold (40's) and wind. (5+ miles)
Wed 4/11 - 3.5 mile warm-up with a few quick pick-ups for strides. Most of the distance crew went for long run. I stayed back for track workout with Jess and Krista C. 4x 400m (:85 rest-while girls ran), 4x 300m(50walk/50jog rest), 4x 200m(50walk/50jog rest). Hit 400's in :65ish+/-, 300's in :46, :47, :48, 200's in :29-:30. Fastest I've gone in a while. Felt good, but fast. 1 mile cool-down on turf with Jess. (7 miles)
Thur 4/12 - 3 miles before practice on track (6:08, 6:00, 5:47), then went about 2 miles with JV crew not racing DGN. Calves, swings, and drills, then 6x stride. Did JV workout. 3 x 300m, 3 x 200m, 3 x 150m. Hit 300m in 48, 47, 46, 200m in :28 high-:low :29, 150's in :21-:22 (some walk/jog between sets). 1.5-2.0 10 min cool-down on turf. (7.5 miles)
Fri 4/13 - Steady long run though Deer Grove, reverse Alemars on return. Hit last 4 miles in 6:10-5:55 range. Ran at lunch due to Ritter Invite in evening. Pretty tired after last couple days of speed. (9 miles)
Sat 4/14 - Left early for PHS to get in run before Wheaton North Invite. Pretty tired after late night at Ritter. Got in some running around Deer Grove during 5k race going on. Wish I knew there was a race, would have been perfect. Good solid pace most of way, mid-low 6:00. 50+ minutes, then to track for hurdles, form drills, and a few strides. (8 miles)
Sun 4/15 - Well ended another week on a down note. Had hoped to get up and run Run Thru the Hills 10k this morning, but had a return of my eye infection. Not fun. Woke up in middle of night with aching eye, though maybe my contact had slipped behind my eyelid. Could not handle any light in morning as it was super sensitive. (0 miles)
Total miles for week = 41 miles. Man I'm really in a funk right now. Many training interruptions recently with illness and work schedule (meets). I've got to seriously get back on track this week, and it will not be easy as we host 5 straight meets over the next 13 days. Been tough getting in my miles, much less being able to actually complete appropriate workouts to run fast. Need to get in a race soon, to put some purpose behind the work. GOAL FOR THIS NEXT WEEK.....FIND A RACE, ANY RACE....ASAP!!!!
Saturday, April 7, 2012
Week #14 2012 - April 2-8
Mon 4/2 - Headed out for a few miles before practice. Did not start well and wasn't sure I could continue. Back was really sore. Got through about 3 miles and felt better. Then did pre-meet Stark run with girls (a bit ahead), followed by hurdles, and 8 x stride with corework. Then cool-down of 1 mile (7.5 miles)
Tues 4/3 - Had Dr. appt. at Barrington at 1:30 and left school early. Said I had eye infection, but otherwise looked OK. Stopped at Barrington Pond in HE before Tri meet to run. Went out and back on bike path for 65+ minutes. Felt OK, but still far from 100%. Trouble hitting sub 6:30's due to back. (10 miles)
Wed 4/4 - 2 mile wu/calves/swings/strides. Did tempo 800's as girls did recovery 800's. Did 7 x 800m with 1:00 rest +/- (100m jog). Started at about 2:44 then down to 2:36/7's. First day in about 10 days I felt remotely myself. 2 mile cool-down. (8 miles)
Thur 4/5 - Needed to time girls track workout, so running was limited today. Got in some before practice and part of warm-up. (5 miles)
Fri 4/6 - Good Friday. No practice. Got in run around CL toward library and back. Did low 6:00's on return. Felt pretty relaxed, but was starving due to light lunch. (8.5 miles)
Sat 4/7 - 1 miles warm-up / hurdles (limited as I had to talk with athlete). 3 mile tempo run. 5:11, 5:13, 5:14. Pleasantly surprised by today's effort. After days of sickness it was nice to feel good. Still nursing a slight sore throat and sinus issues, but definitely better. Followed with with 8 x 200m at around :31-pt to :32-pt with cutdown rest of 50-50-40-40-30-30-20. 1 miles cool-down. (6 miles)
Sun 4/8 - Day off. Still not 100%. Throat very sore again today.
Total Miles for Week = 45. Another down week overall, but much better than last. Still feeling effects of cold and sickness.
Tues 4/3 - Had Dr. appt. at Barrington at 1:30 and left school early. Said I had eye infection, but otherwise looked OK. Stopped at Barrington Pond in HE before Tri meet to run. Went out and back on bike path for 65+ minutes. Felt OK, but still far from 100%. Trouble hitting sub 6:30's due to back. (10 miles)
Wed 4/4 - 2 mile wu/calves/swings/strides. Did tempo 800's as girls did recovery 800's. Did 7 x 800m with 1:00 rest +/- (100m jog). Started at about 2:44 then down to 2:36/7's. First day in about 10 days I felt remotely myself. 2 mile cool-down. (8 miles)
Thur 4/5 - Needed to time girls track workout, so running was limited today. Got in some before practice and part of warm-up. (5 miles)
Fri 4/6 - Good Friday. No practice. Got in run around CL toward library and back. Did low 6:00's on return. Felt pretty relaxed, but was starving due to light lunch. (8.5 miles)
Sat 4/7 - 1 miles warm-up / hurdles (limited as I had to talk with athlete). 3 mile tempo run. 5:11, 5:13, 5:14. Pleasantly surprised by today's effort. After days of sickness it was nice to feel good. Still nursing a slight sore throat and sinus issues, but definitely better. Followed with with 8 x 200m at around :31-pt to :32-pt with cutdown rest of 50-50-40-40-30-30-20. 1 miles cool-down. (6 miles)
Sun 4/8 - Day off. Still not 100%. Throat very sore again today.
Total Miles for Week = 45. Another down week overall, but much better than last. Still feeling effects of cold and sickness.
Week #13 2012 - March 26 to April 1
This was one rough week. Sick pretty much the entire time. Throat, sinus, aches and pains. Barely recall what I did do which was not much.
Mon 3/26 - Ran about easy to frontier and back, plus some on track. (7.5 miles) Did not feel great.
Tues 3/27 - Sickness set in. Took day off and timed girls during track workout. Hoping a day off would help. (0 miles - sick)
Wed 3/27 - Felt OK, decided I could handle girls recovery run at Hamilton. plus Courtney Brown stopped over while home for Spring break. Ran for about 60 min total. (8 miles)
Thur 3/28 - Feeling worse. Took Sophia with me to practice since running was out of the picture. (0 miles)
Fri 3/29 - No better today. Aches everywhere and lower back really sore, not sure if I strained it coughing or carrying kids, but not fun. Took Eli with me to practice as girls did 600m TT and 150's. (0 miles)
Sat 3/30 - Did not run at practice today, still not well. Took Sophia and Eli with me as girls had long run to Fremd. Stopped at Spunky Dunkers before checking progress of girls.
Frustrated with being stuck in the house. Felt a little better so decided to get in an easy run from home. WOW, that did not got well. Lower back killed. Stopped after 2 min to stretch. Felt like a crippled old man. Ended up going for like 35-40 min or so (maybe 4.5 miles).
Sun 4/1 - After yesterdays disaster did not attempt to go out. (0 miles)
Horrible week all together. Only ran 3 days and felt bad every single run. About 20 miles total for week.
Mon 3/26 - Ran about easy to frontier and back, plus some on track. (7.5 miles) Did not feel great.
Tues 3/27 - Sickness set in. Took day off and timed girls during track workout. Hoping a day off would help. (0 miles - sick)
Wed 3/27 - Felt OK, decided I could handle girls recovery run at Hamilton. plus Courtney Brown stopped over while home for Spring break. Ran for about 60 min total. (8 miles)
Thur 3/28 - Feeling worse. Took Sophia with me to practice since running was out of the picture. (0 miles)
Fri 3/29 - No better today. Aches everywhere and lower back really sore, not sure if I strained it coughing or carrying kids, but not fun. Took Eli with me to practice as girls did 600m TT and 150's. (0 miles)
Sat 3/30 - Did not run at practice today, still not well. Took Sophia and Eli with me as girls had long run to Fremd. Stopped at Spunky Dunkers before checking progress of girls.
Frustrated with being stuck in the house. Felt a little better so decided to get in an easy run from home. WOW, that did not got well. Lower back killed. Stopped after 2 min to stretch. Felt like a crippled old man. Ended up going for like 35-40 min or so (maybe 4.5 miles).
Sun 4/1 - After yesterdays disaster did not attempt to go out. (0 miles)
Horrible week all together. Only ran 3 days and felt bad every single run. About 20 miles total for week.
Tuesday, March 20, 2012
Week #12 2012 - March 19-25
Mon 3/19 - 4 miles steady before practice. 2 mile warm-up / drills / strides. Did 6 x 800m with about 1:30 to 2:00 rest (some walk, then at least 100m jog). Don't remember exact splits, but averaged at or just above 2:30 pace. OK workout, not real motivated to run today, a lot going on, and had to monitor girls doing recovery 800's as well. Just shows that you have to be mentally in to what you are doing to do it well, can't just expect it to happen. Not really pleased with my effort on the day, lacked concentration. 1.5 mile cool-down. Temp in upper 70's-low 80's and humid. (11 miles)
Tues 3/20 - AM practice with girls. 10 min jog / 22-24 min figure 8 workout on turf / 8 min cd barefoot. 5 miles
PM practice - 2 mile warm-up, calves, swings, hurdles, 4 x strides. 1.5 miles with 12 flys (4 x 30yds, 4 x 35yds, 4 x 40yds), with core exercises after 1, 2, 4, 5, 7, 8, 10, 11. 1 mile cool-down 4.5 miles. Warm day - low 80's (9.5 miles for day)
Wed 3/21 - 1 mile easy before practice. Very sore from Flys and lunges, plus lower abdomen/hip flexor area sore and uncomfortable. Had trouble getting started and couldn't push too hard on run. 2 days now. Arlington Ht Rd and back easy (6:30's on way back). 8 x 100m striders, then 1/2 mile jog. Push-ups and planks. (10 miles)
Thurs 3/22 - Got in run with Sheehan before practice (morning loop ext. - 6.5). Then got in some warm-up with girls before practice. Had to go in hall due to Thorguard going off....maybe 1.5 miles. (8 miles)
Fri 3/23 - Morning practice. Girls ran to train station and back. I extended to Palatine Rd, then added loop through Quick's hood. (7 miles)
Sat 3/24 - 2 mile warm-up / calves / swings / hurdles / 4x striders. 3 miles tempo on track (5:16, 5:14, 5:12). Felt relaxed and smooth. Temps in mid 50's and overcast. Added 8 x 200m cut-downs (50-50-40-40-30-30-20) at around :32 each. 15 min cool-down. (8 miles)
Sun 3/25 - B-Day. Took the day off to be with family.
53.5 miles total for week
Tues 3/20 - AM practice with girls. 10 min jog / 22-24 min figure 8 workout on turf / 8 min cd barefoot. 5 miles
PM practice - 2 mile warm-up, calves, swings, hurdles, 4 x strides. 1.5 miles with 12 flys (4 x 30yds, 4 x 35yds, 4 x 40yds), with core exercises after 1, 2, 4, 5, 7, 8, 10, 11. 1 mile cool-down 4.5 miles. Warm day - low 80's (9.5 miles for day)
Wed 3/21 - 1 mile easy before practice. Very sore from Flys and lunges, plus lower abdomen/hip flexor area sore and uncomfortable. Had trouble getting started and couldn't push too hard on run. 2 days now. Arlington Ht Rd and back easy (6:30's on way back). 8 x 100m striders, then 1/2 mile jog. Push-ups and planks. (10 miles)
Thurs 3/22 - Got in run with Sheehan before practice (morning loop ext. - 6.5). Then got in some warm-up with girls before practice. Had to go in hall due to Thorguard going off....maybe 1.5 miles. (8 miles)
Fri 3/23 - Morning practice. Girls ran to train station and back. I extended to Palatine Rd, then added loop through Quick's hood. (7 miles)
Sat 3/24 - 2 mile warm-up / calves / swings / hurdles / 4x striders. 3 miles tempo on track (5:16, 5:14, 5:12). Felt relaxed and smooth. Temps in mid 50's and overcast. Added 8 x 200m cut-downs (50-50-40-40-30-30-20) at around :32 each. 15 min cool-down. (8 miles)
Sun 3/25 - B-Day. Took the day off to be with family.
53.5 miles total for week
Tuesday, March 13, 2012
Week #11 2012 - March 12-18
Mon 3/12 - 5 miles before practice. 2 miles over hurdles (3-4 per lap), then 2.5 miles on roads. 2 miles wu, calves, leg swings, 4 x striders, 1.5 miles (6 laps) of Flying 40's (12 total), 1/2 mile cool down. (Team pics). Legs - lunges, wall sits, waterpumps. (9 miles)
Tues 3/13 - 5 mile morning loop relaxed with Sheehan (33:30). Then 9.5 miles easy to Fremd and back with girls. Ran back and forth to different groups and ahead at times. Got in miles, but nothing too intense for the day. Parts of run near/under 6:00 pace. (14.5 mile total)
Wed 3/14 - 4.5 miles steady before practice. 2 miles on turf with Lincoln, Singh, Campbell, & Slora. Couldn't get in much running with varsity workout and JV meet at RM right after. Very warm day (upper 70's and sunny). (6.5 miles)
Thur 3/15 - 4 miles before practice on campus loop. Then to Deer Grove for 25 min run and back. About 7-7.5 miles at Deer Grove. (upper 70's...crazy) (11.5 miles total)
Fri 3/16 - 4 miles steady before practice. 2 miles on turf. Striders & drills. 10 x 200m with descending rest (60-60-50-50-40-40-30-30-20). Ran all in 30-32. Felt fast for once this year. Legs felt good, smooth and relaxed. 1 mile cool-down. 4 x 30 fly with JV sprint crew. Upper 70's again. (7 miles)
Sat 3/17 - Missed AM alarm to meet with Sarah Mac for early run before MSL indoor meet. Super bummed and felt really bad. Got there late and started running to find her. Got in maybe 4.5 miles total, then had to get ready to leave. Did get to talk before we left. Plus for the day was great performances at MSL meet. Tess went 2:15, 5:07, and split :59.4 for wins (4.5 miles)
Sun 3/18 - Steady run after sunset. Shorts and no shirt. Amazing weather we've been having. 50+ minutes. (8 miles).
Total miles for week = 60 miles. Little off what I hoped for the week. Saturday's gaff cost me a good solid run. Continue to feel good. Health is good, no major aches or pains, just nice to have strung along 11 solid weeks of running. Just read a great blog this week where a guy talked about the key to successful running and it ended with this equation....TIME/DISTANCE RUNNING x CONSISTENCY = GREATNESS. It's so true. If you can string together some solid weeks, months, and even years you can do some amazing things. That's what I'd like to do again. Feel like I'm at least heading in that direction.
Tues 3/13 - 5 mile morning loop relaxed with Sheehan (33:30). Then 9.5 miles easy to Fremd and back with girls. Ran back and forth to different groups and ahead at times. Got in miles, but nothing too intense for the day. Parts of run near/under 6:00 pace. (14.5 mile total)
Wed 3/14 - 4.5 miles steady before practice. 2 miles on turf with Lincoln, Singh, Campbell, & Slora. Couldn't get in much running with varsity workout and JV meet at RM right after. Very warm day (upper 70's and sunny). (6.5 miles)
Thur 3/15 - 4 miles before practice on campus loop. Then to Deer Grove for 25 min run and back. About 7-7.5 miles at Deer Grove. (upper 70's...crazy) (11.5 miles total)
Fri 3/16 - 4 miles steady before practice. 2 miles on turf. Striders & drills. 10 x 200m with descending rest (60-60-50-50-40-40-30-30-20). Ran all in 30-32. Felt fast for once this year. Legs felt good, smooth and relaxed. 1 mile cool-down. 4 x 30 fly with JV sprint crew. Upper 70's again. (7 miles)
Sat 3/17 - Missed AM alarm to meet with Sarah Mac for early run before MSL indoor meet. Super bummed and felt really bad. Got there late and started running to find her. Got in maybe 4.5 miles total, then had to get ready to leave. Did get to talk before we left. Plus for the day was great performances at MSL meet. Tess went 2:15, 5:07, and split :59.4 for wins (4.5 miles)
Sun 3/18 - Steady run after sunset. Shorts and no shirt. Amazing weather we've been having. 50+ minutes. (8 miles).
Total miles for week = 60 miles. Little off what I hoped for the week. Saturday's gaff cost me a good solid run. Continue to feel good. Health is good, no major aches or pains, just nice to have strung along 11 solid weeks of running. Just read a great blog this week where a guy talked about the key to successful running and it ended with this equation....TIME/DISTANCE RUNNING x CONSISTENCY = GREATNESS. It's so true. If you can string together some solid weeks, months, and even years you can do some amazing things. That's what I'd like to do again. Feel like I'm at least heading in that direction.
Monday, March 5, 2012
Week #10 2012 - March 5-11
Mon 3/5 - 5 miles steady before practice. (6:20 to 6:00 pace). Steady long run with girls to Fremd. Bounced back and forth amongst groups. Finished last 3 miles with boys. 10 miles. good pace 7, 8, 9. (15 miles total for day)
Tues 3/6 - Steady run to Twin Lakes and back, plus loop (6 miles) before practice. Then 1 mile during girls warm-up. Rough day. Really windy and I was really tired today. (7 miles)
Wed 3/7 - 1 mile steady, 2x (5x 150m in :23-:24) with jog straight back (approx. :50), walk after #5. 1/2 mile on track (3.5 miles).
2 miles to Deer Grove + drills. 10 x Pavilion Hill(jog rest) / 800m at tempo (2:29) / 10 x Hill / 800m at tempo (2:30). 1.5m cool-down. (7.5 total) (11 miles total for day)
Thurs 3/8 - Planned a tempo run today, but had to squeeze it in before practice. Didn't have much time. Headed to the track...half mile steady before swiftly upping the pace. 5:54 (sort of a build up mile), then went 5:25, 5:20, 5:19, 5:17. Ran clockwise. Cold (upper 30's) and windy. Got locked into :80's and just stuck it there. Tough day, but felt fairly controlled. Honestly the biggest relief was I felt 100x better than two days ago. No way I thought I'd be able to do this today a couple days back. Just shows how quickly things can change.
Hit Stark with the girls, plus 1 mile on track for cool-down. 4x strider & hurdle drills. (10 miles total)
Fri 3/9 - Easy to steady run. 52:30. Alemars extended through Deer Grove West. Felt pretty stiff in the early going after yesterdays rushed Tempo, but good after a couple miles. (8 miles)
Sat 3/10 - 2 mile warm-up & drills. 16 x 400m with 100m jog (approx. :30 sec.). Ran all in :74-:76, most in :75. Cool (30's) and windy. Felt harder than I had hoped. Not much sleep after late night at York. 1.5 cool-down. (7.5 miles)
Sun 3/11 - Got in a quick run after dinner, pretty late in the evening. (5.5 miles)
Total Miles for Week = 64 miles. Right near my top mileage week of the year. Feeling good. Tired at times, as expected. Need to get in more planned, consistent workouts. Otherwise, very happy with my progress to this point.
Tues 3/6 - Steady run to Twin Lakes and back, plus loop (6 miles) before practice. Then 1 mile during girls warm-up. Rough day. Really windy and I was really tired today. (7 miles)
Wed 3/7 - 1 mile steady, 2x (5x 150m in :23-:24) with jog straight back (approx. :50), walk after #5. 1/2 mile on track (3.5 miles).
2 miles to Deer Grove + drills. 10 x Pavilion Hill(jog rest) / 800m at tempo (2:29) / 10 x Hill / 800m at tempo (2:30). 1.5m cool-down. (7.5 total) (11 miles total for day)
Thurs 3/8 - Planned a tempo run today, but had to squeeze it in before practice. Didn't have much time. Headed to the track...half mile steady before swiftly upping the pace. 5:54 (sort of a build up mile), then went 5:25, 5:20, 5:19, 5:17. Ran clockwise. Cold (upper 30's) and windy. Got locked into :80's and just stuck it there. Tough day, but felt fairly controlled. Honestly the biggest relief was I felt 100x better than two days ago. No way I thought I'd be able to do this today a couple days back. Just shows how quickly things can change.
Hit Stark with the girls, plus 1 mile on track for cool-down. 4x strider & hurdle drills. (10 miles total)
Fri 3/9 - Easy to steady run. 52:30. Alemars extended through Deer Grove West. Felt pretty stiff in the early going after yesterdays rushed Tempo, but good after a couple miles. (8 miles)
Sat 3/10 - 2 mile warm-up & drills. 16 x 400m with 100m jog (approx. :30 sec.). Ran all in :74-:76, most in :75. Cool (30's) and windy. Felt harder than I had hoped. Not much sleep after late night at York. 1.5 cool-down. (7.5 miles)
Sun 3/11 - Got in a quick run after dinner, pretty late in the evening. (5.5 miles)
Total Miles for Week = 64 miles. Right near my top mileage week of the year. Feeling good. Tired at times, as expected. Need to get in more planned, consistent workouts. Otherwise, very happy with my progress to this point.
Monday, February 27, 2012
Week #9 2012 - Feb 27-Mar 4
Mon 2/27 - 2 miles solo (6:13/5:54) before practice on track to check for snow and assess leg. Felt pretty good. 3 miles with girls, then to track. Did 8 x 800m at threshold pace - 2:37, 2:37, 2:36, 2:37, 2:36, 2:35, 2:35 with :40 recovery. (Threshold pace for 4:23 mile). Felt very relaxed and easy the whole way. Could have pushed a bit more, but didn't want to test leg too quickly. 1.5 mile cool-down with JV group. (9.5 miles)
Tues 2/28 - Solid eight mile run at lunch. 23:50 out (Around 6:00 pace 1-3, 5:50 mile 4), 22:12 on return (5:50, 5:32, 5:31, 5:19 last mile). Felt pretty good and decided to push a bit, pretty relaxed most of run, had to work the last 1/2 to 3/4 of mile as I wanted to keep pace going. (8 miles)
Wed 2/29 - Steady 5 mile (morning loop) with Sheehan. 4 miles to Community and back, plus one mile on track. 4x striders. (10 miles)
Thurs 3/1 - During lunch break. 2 mile warm-up. 2x stride/leg swings/2x stride/hurdles drills/2x stride. 3x (3 x 300m) with 100m jog (approx :40 sec) & 300m set rest (approx 2:00). First 2 of each set at 1600m pace, with pick up on 3rd. Set 1 - 50.2, 50.8, 47.6 Set 2 - 50.2, 50.0, 47.8 Set 3 - 50.3, 50.5, 47.6 (:50 is about 4:28-30 pace / :47 is 4:12-4:14 pace). 2 mile cool-down. Definitely not as relaxed as I had hoped, but really wasn't sure how it would feel as this was by far the fastest effort I've done this year. Got a long ways to go when it comes to being able to run fast comfortably. Solid start. Mid 30's temp...light winds. (6.5 miles).
4 miles on GBE track before meet started. Low 6:00 min to 5:50. (4 miles) (10.5 miles total for day)
Fri 3/2 - 4 miles steady before practice. Easy 5.5 to Frontier and back with girls. Snow got heavy on return. Easy recovery day overall. (9.5 miles)
Sat 3/3 - Snowed over night so workout plans had to be adjusted to Mill Valley. Planned tempo 800's, but broke them up with varied up-hill pickups up Mill Valley with medium effort 800m downhill. 2.5 mile warm-up / 3 sets of 800m / 2 cool-down. Windy and cold. (8 miles)
Sun - Took day off to spend time with family. Family b-day for Johnny at JJ Twigs. (0 miles)
56 miles for week.
Tues 2/28 - Solid eight mile run at lunch. 23:50 out (Around 6:00 pace 1-3, 5:50 mile 4), 22:12 on return (5:50, 5:32, 5:31, 5:19 last mile). Felt pretty good and decided to push a bit, pretty relaxed most of run, had to work the last 1/2 to 3/4 of mile as I wanted to keep pace going. (8 miles)
Wed 2/29 - Steady 5 mile (morning loop) with Sheehan. 4 miles to Community and back, plus one mile on track. 4x striders. (10 miles)
Thurs 3/1 - During lunch break. 2 mile warm-up. 2x stride/leg swings/2x stride/hurdles drills/2x stride. 3x (3 x 300m) with 100m jog (approx :40 sec) & 300m set rest (approx 2:00). First 2 of each set at 1600m pace, with pick up on 3rd. Set 1 - 50.2, 50.8, 47.6 Set 2 - 50.2, 50.0, 47.8 Set 3 - 50.3, 50.5, 47.6 (:50 is about 4:28-30 pace / :47 is 4:12-4:14 pace). 2 mile cool-down. Definitely not as relaxed as I had hoped, but really wasn't sure how it would feel as this was by far the fastest effort I've done this year. Got a long ways to go when it comes to being able to run fast comfortably. Solid start. Mid 30's temp...light winds. (6.5 miles).
4 miles on GBE track before meet started. Low 6:00 min to 5:50. (4 miles) (10.5 miles total for day)
Fri 3/2 - 4 miles steady before practice. Easy 5.5 to Frontier and back with girls. Snow got heavy on return. Easy recovery day overall. (9.5 miles)
Sat 3/3 - Snowed over night so workout plans had to be adjusted to Mill Valley. Planned tempo 800's, but broke them up with varied up-hill pickups up Mill Valley with medium effort 800m downhill. 2.5 mile warm-up / 3 sets of 800m / 2 cool-down. Windy and cold. (8 miles)
Sun - Took day off to spend time with family. Family b-day for Johnny at JJ Twigs. (0 miles)
56 miles for week.
Monday, February 20, 2012
Week #8 2012 - Feb 20-26
Mon 2/20 - President's Day. 9:00am practice. 3 miles warm-up & drills. Squeezed in Tempo 1k repeats while girls did recovery reps. 3:21, 3:18. 3;17. 3:18, 3:14, 3:12 (5:20-5:10 mile pace) with :60-75 jog rest. About the same pace I ran 3 mile tempo last week and honestly felt much tougher. Just goes to show that days off are not all they are cracked up to be. Sometimes coming back after days off you feel worse than if you just kept your body in that rhythm of running everyday. Looking back I ran steady on Friday, really easy on Sat, nothing on Sun and today seemed like a shock to the system. 2 mile cool-down on turf. Arm weights. (8 miles).
Tues 2/21 - 6.75 with Sheehan before practice (mid-to-low 6:00 pace). 2.5 miles to Peacock Hills. 3x long, 3x entry, 3x curve, 3x Hayleys. (around 2.25 miles) Hard shift half way up. 2.5 back to school. (14 miles total)
Wed 2/22 - 5 miles with Sheehan before practice. Then 8 miles with girls as part of their long run. Abs and push-ups. Left foot and lower side of leg a bit sore from hills. (13 miles total)
Thur 2/23 - Kind of a mess today. Big bad snow hit around 2:00 and started covering everything fast. Went out and ran 4 miles to assess the damage before practice and not nice enough to go outside. Did 20 min warm-up in halls, 10 min of drills, 8 x strides, then 5 min cool-down. Then to pool for 30 min workout. Lower leg still pretty tight. (est. 8.5 miles for day)
Fri 2/24 - Pre-meet for team, so got in some extra running today. 3.5 Lindberg loop with Sheehan, then got in another 6 miles as part of girls running for the day. Did not run hard, as leg was very sore. Iced, ibuprofen and rock tape. (9.5 miles)
Sat 2/25 - Got in a few miles on the track before Bolingbrook dual with Quick, Sheehan and the boys. Leg felt OK, but not great. (around 3.5 miles)
Sun 2/26 - Took the day off to give my leg a days rest. Felt much better, but hoped the extra day gives me a good upcoming week. (0 miles)
Miles for week = 55.5 miles total. Still a decent week considering I had to back off over weekend due to sore leg. Leg feeling much better and hope to not miss much this coming week. We'll see.
Tues 2/21 - 6.75 with Sheehan before practice (mid-to-low 6:00 pace). 2.5 miles to Peacock Hills. 3x long, 3x entry, 3x curve, 3x Hayleys. (around 2.25 miles) Hard shift half way up. 2.5 back to school. (14 miles total)
Wed 2/22 - 5 miles with Sheehan before practice. Then 8 miles with girls as part of their long run. Abs and push-ups. Left foot and lower side of leg a bit sore from hills. (13 miles total)
Thur 2/23 - Kind of a mess today. Big bad snow hit around 2:00 and started covering everything fast. Went out and ran 4 miles to assess the damage before practice and not nice enough to go outside. Did 20 min warm-up in halls, 10 min of drills, 8 x strides, then 5 min cool-down. Then to pool for 30 min workout. Lower leg still pretty tight. (est. 8.5 miles for day)
Fri 2/24 - Pre-meet for team, so got in some extra running today. 3.5 Lindberg loop with Sheehan, then got in another 6 miles as part of girls running for the day. Did not run hard, as leg was very sore. Iced, ibuprofen and rock tape. (9.5 miles)
Sat 2/25 - Got in a few miles on the track before Bolingbrook dual with Quick, Sheehan and the boys. Leg felt OK, but not great. (around 3.5 miles)
Sun 2/26 - Took the day off to give my leg a days rest. Felt much better, but hoped the extra day gives me a good upcoming week. (0 miles)
Miles for week = 55.5 miles total. Still a decent week considering I had to back off over weekend due to sore leg. Leg feeling much better and hope to not miss much this coming week. We'll see.
Monday, February 13, 2012
Week #7 2012 - Feb 13-19
Mon 2/13 - Switched today's scheduled long run to Tuesday, with pending snow on the way. 4 miles steady for warm-up. Drills & 4 strides. 3 mile tempo run on track - 5:13, 5:17, 5:16. Felt very relaxed and smooth, but still a tough run. Could have gone at least another mile or two. 2 mile cool-down. Leg exercises after. Temps - mid 30's/mid 20's feels like. (9 miles)
Tues 2/14 -Kind of a hodge-podge of running today. Didn't get too much accomplished other than miles, but coaching comes first. Got in 2 miles before practice, then totaled about 10 miles with the distance crew during their long run day between running ahead a bit and back tracking to check the pack. Hit a few 6:30's-6:40's at times, but slowed and waited at intersections at times. Last 4 with Tess and Ellen - 7:15 to 6:55. (12 miles total)
Wed 2/15 - 4 miles steady solo on track (24:22) / 3 miles easy with girls. Drills & Hurdles. 16 x 100m - 4:04.7. 2 miles easy cool-down. Arm weights. (10 miles)
Thur 2/16 - Long run through Deer Grove East & West. To East (1x 3 mile path loop), then headed through West on road and exiting at Dundee and Quentin. Came back on bike path. Sub 6:20 to low 6:00 most of the way. Last 4 miles - 5:50, 5:40, 5:35, 5:30. 12 miles in sub 1:15. 3 miles with girls after school. (15 miles total)
Fri 2/17 - Steady run around frontage to Twin Lakes and back (7 miles). Drills and strides on turf. (8 miles)
Saturday 2/18 - 5 easy before DGN meet. (5 miles)
Sunday 2/19 - Took day off (only 4th of 2012) Really tired after Thursday night parent night, SCE meet friday, & DGN meet Saturday. (0 miles)
Total for week - 59 miles. Disappointed I didn't get over 60 for week. Estimated I worked over 60 hours this week (not counting 1:30 of commute time each day), just tough to get in the miles I want, spend time with family, and get the necessary rest I need to run well. Just have to realize some weeks will be much tougher than others.
Tues 2/14 -Kind of a hodge-podge of running today. Didn't get too much accomplished other than miles, but coaching comes first. Got in 2 miles before practice, then totaled about 10 miles with the distance crew during their long run day between running ahead a bit and back tracking to check the pack. Hit a few 6:30's-6:40's at times, but slowed and waited at intersections at times. Last 4 with Tess and Ellen - 7:15 to 6:55. (12 miles total)
Wed 2/15 - 4 miles steady solo on track (24:22) / 3 miles easy with girls. Drills & Hurdles. 16 x 100m - 4:04.7. 2 miles easy cool-down. Arm weights. (10 miles)
Thur 2/16 - Long run through Deer Grove East & West. To East (1x 3 mile path loop), then headed through West on road and exiting at Dundee and Quentin. Came back on bike path. Sub 6:20 to low 6:00 most of the way. Last 4 miles - 5:50, 5:40, 5:35, 5:30. 12 miles in sub 1:15. 3 miles with girls after school. (15 miles total)
Fri 2/17 - Steady run around frontage to Twin Lakes and back (7 miles). Drills and strides on turf. (8 miles)
Saturday 2/18 - 5 easy before DGN meet. (5 miles)
Sunday 2/19 - Took day off (only 4th of 2012) Really tired after Thursday night parent night, SCE meet friday, & DGN meet Saturday. (0 miles)
Total for week - 59 miles. Disappointed I didn't get over 60 for week. Estimated I worked over 60 hours this week (not counting 1:30 of commute time each day), just tough to get in the miles I want, spend time with family, and get the necessary rest I need to run well. Just have to realize some weeks will be much tougher than others.
Monday, February 6, 2012
Week #6 2012 - Feb 6-12
Mon 2/6 - 4 miles solo/3.5 miles with girls, drills, 16 x 100m (4:06 total), 2 miles easy. Lower body exercises. (10.5 miles)
Tues 2/7 - 3 miles solo/2.5 miles to Peacock with girls. 5 x 1000m hill circuit + 2 x Hayleys (17 total hills), 2.5 back to school. Pretty cold and windy. Didn't run hills too fast due to cold temps...faster jog between. Girls had good cool-down pace back to school. Upper 20's...colder with wind. (11 miles)
Wed 2/8 - 4 miles solo(6:25 pace)/4 miles with team easy. 8 x 100m strides. 1 mile easy. (9.5 miles)
Thur 2/9 - Long run through Deer Grove West via bike path and back. Felt pretty tired most of the run. Most of the run mid-to-low 6:00 pace, last 3 miles sub 6:00 pace. (14 miles)
Fri 2/10 - Easy 65 minutes with girls. Brutally cold and very windy. Had to go really slow due to ice. (7 miles)
Sat 2/11 - 20 min easy on shelf, 10 x 120m strides, then to pool for 50 min workout. (calling it 6 miles for the day.)
Sun 2/11 - Squeezed in a quick run after dinner...late and a bit too close to eating. Would have felt great if not for eating just before. Steady pace. (5.5 miles)
TOTAL FOR WEEK = 63.5 miles. Another week over 60. Felt a bit tired this week on long run, but otherwise all is well. Only 3 days missed in 2012. Pretty happy with how training is going as I feel pretty strong already. Just need to be patient, don't get too carried away with overall miles, be consistent and build slow.
Tues 2/7 - 3 miles solo/2.5 miles to Peacock with girls. 5 x 1000m hill circuit + 2 x Hayleys (17 total hills), 2.5 back to school. Pretty cold and windy. Didn't run hills too fast due to cold temps...faster jog between. Girls had good cool-down pace back to school. Upper 20's...colder with wind. (11 miles)
Wed 2/8 - 4 miles solo(6:25 pace)/4 miles with team easy. 8 x 100m strides. 1 mile easy. (9.5 miles)
Thur 2/9 - Long run through Deer Grove West via bike path and back. Felt pretty tired most of the run. Most of the run mid-to-low 6:00 pace, last 3 miles sub 6:00 pace. (14 miles)
Fri 2/10 - Easy 65 minutes with girls. Brutally cold and very windy. Had to go really slow due to ice. (7 miles)
Sat 2/11 - 20 min easy on shelf, 10 x 120m strides, then to pool for 50 min workout. (calling it 6 miles for the day.)
Sun 2/11 - Squeezed in a quick run after dinner...late and a bit too close to eating. Would have felt great if not for eating just before. Steady pace. (5.5 miles)
TOTAL FOR WEEK = 63.5 miles. Another week over 60. Felt a bit tired this week on long run, but otherwise all is well. Only 3 days missed in 2012. Pretty happy with how training is going as I feel pretty strong already. Just need to be patient, don't get too carried away with overall miles, be consistent and build slow.
Monday, January 30, 2012
Week #5 2012 - Jan 30-Feb 5
Mon 1/30 - 5.5 miles easy (3.0 before practice/2.5 to Peacock). Drills/strides. 4x 1000m 3-hill circuit + 2x Hayleys Hill. 2.5 back to school. (11 miles)
Tues 1/31 - 5.5 miles to Frontier and back (32:20) - 6:20's way out, sub 6:00 on return. To track for drills on turf. 16 x 100m (short recovery) - 4:14. 1 mile - 6:40ish. Lower body routine. 800m cool-down. (8 miles)
Wed 2/1 - Easy long run with girls. Ran with Ellen. 8:00 pace first 4 miles, then picked up. 7:15, 7:01, 6:49, 6:50, 6:33 on way back. (9 miles) Upper body routine.
Thur 2/2 - 5 miles before practice (31:15), 3 miles easy with girls, to track for 40+ min core circuit. 2 miles easy for cool-down. (11 miles)
Fri 2/3 - 9.5 miles total (easy first 4/steady last 5.5) - 58:30 total - 8 x 100m strides. (10 miles)
Sat 2/4 - 2 miles easy WU, plus drills & 4 strides, 6 x 1200m at threshold pace with 60 sec jog rest - 4:02, 4:01, 4:03, 4:02, 4:02, 4:02 (VDOT threshold pace for 4:30 1600m) on track. 2 mile CD. Arm weights and pull-ups. mid 30's temp with light wind. (9 miles total).
Not real sure what kind of shape I'm in. Pretty sure I could run at least a low 4:30 mile right now which is why I set my pace today for low 4:00. Felt nice and controlled the whole way. Starting to feel like I'm getting into pretty good shape. Left hamstring a little sore, but not bad. Got to make sure I start taking care of my calves as I have a history strains come early outdoor season.
Sun 2/5 - Easy 50+ min run through Turnberry and back. Felt really sluggish today for the first time in a while. Likely a mixture of Sat workout and weekly miles. (7 miles)
TOTAL FOR WEEK = 65 miles. Finally over 60 for the first time since maybe last summer. Feeling healthy, fit and enjoying the feeling of a solid week of training. Looking to sign up for a race soon, just for a challenge and for experience, as I've raced so few times over the last few years. Thinking Shamrock Shuffle, but would like to do something before that.
Tues 1/31 - 5.5 miles to Frontier and back (32:20) - 6:20's way out, sub 6:00 on return. To track for drills on turf. 16 x 100m (short recovery) - 4:14. 1 mile - 6:40ish. Lower body routine. 800m cool-down. (8 miles)
Wed 2/1 - Easy long run with girls. Ran with Ellen. 8:00 pace first 4 miles, then picked up. 7:15, 7:01, 6:49, 6:50, 6:33 on way back. (9 miles) Upper body routine.
Thur 2/2 - 5 miles before practice (31:15), 3 miles easy with girls, to track for 40+ min core circuit. 2 miles easy for cool-down. (11 miles)
Fri 2/3 - 9.5 miles total (easy first 4/steady last 5.5) - 58:30 total - 8 x 100m strides. (10 miles)
Sat 2/4 - 2 miles easy WU, plus drills & 4 strides, 6 x 1200m at threshold pace with 60 sec jog rest - 4:02, 4:01, 4:03, 4:02, 4:02, 4:02 (VDOT threshold pace for 4:30 1600m) on track. 2 mile CD. Arm weights and pull-ups. mid 30's temp with light wind. (9 miles total).
Not real sure what kind of shape I'm in. Pretty sure I could run at least a low 4:30 mile right now which is why I set my pace today for low 4:00. Felt nice and controlled the whole way. Starting to feel like I'm getting into pretty good shape. Left hamstring a little sore, but not bad. Got to make sure I start taking care of my calves as I have a history strains come early outdoor season.
Sun 2/5 - Easy 50+ min run through Turnberry and back. Felt really sluggish today for the first time in a while. Likely a mixture of Sat workout and weekly miles. (7 miles)
TOTAL FOR WEEK = 65 miles. Finally over 60 for the first time since maybe last summer. Feeling healthy, fit and enjoying the feeling of a solid week of training. Looking to sign up for a race soon, just for a challenge and for experience, as I've raced so few times over the last few years. Thinking Shamrock Shuffle, but would like to do something before that.
Monday, January 23, 2012
Week #4 2012 - Jan 23-29
Last week of running before PHS track season gets started.
Mon 1/23 - Ran for 67 minutes in cold and wind. Went a totally new route through the back roads of north CL. Made it to Ridgewood Church before having to turn back so I wouldn't get stuck in the country with no sun light. Good run, nothing blazing, but pushed a bit in the way back. Just getting in the miles. Temp - mid 20's. (call it 10 miles)
Tue 1/24 - Didn't have a plan for the day but wanted to test myself somehow. Jogged out to the track and was surprised to see it clear of snow so decided to take a few laps. First mile around school and to track was easy (maybe 8:00), once on track gradually picked it up. As I got going I decided to keep upping the tempo, went 6:21, 6:01, then 5:31. During this mile I thought about attempting a sub 5:00 mile.
Last winter I started the year out trying/planning to run one really hard mile effort each week. Lasted about 2-3 weeks until my foot got sore and the weather got horrible with the big blizzard. As I was running my 5:31 I considered stopping a couple minutes and stretching, but opted to keep plugging away without a break. Hit the 400 in :75 (thinking..."oh great, I can't slow), 800m in 2:29, 1200m in 4:43, and finished mile five in 4:56.
This was really the first hard effort I've attempting in the 4-5 weeks I've been back running. And it did hurt worse than I had hoped. But it is a starting point. A reference I can now use and build upon. We all start somewhere each season and until you really try pushing yourself it's hard to know what kind of shape your in.
After the 4:56 I added two more mile at 6:10ish pace and then ran a relaxed 4 miles with Coach Quick. Temp - low 30's. (11 miles)
Wed 1/25 - Easy 3 miles. Drills. 16x 100m intro to speed (:16-17 sec - 4:20ish +/-). 2 miles easy. (6 miles)
Thur 1/26 - Easy 6 miles. Drills. 4x strider on turf. 3 mile tempo on track at 5:27, 5:24, 5:19. Had no set time going in, just went by feel. Definitely got tough, but no too bad. Easy 2 miles for cool-down. (11 miles)
Fri 1/27 - 6 miles steady. 3x Extreme Core Routine (10-12 min approx each set...maybe another mile of running). Half mile cool-down. (7.5 miles)
Sat 1/28 - Hit the streets of CL for an evening steady state run. 53 min. (8 miles)
Sun 1/29 - Took a day off. Not planned, but spent the day with the kids and didn't get a good time to go out. Probably not the worse thing after putting in some harder efforts for the first time in a long, long time.
Total Miles for week - 53 miles. Had hoped to get up to 60 and likely would have if not for the day off. Plan to top 60 for sure this coming week along with some harder efforts.
Mon 1/23 - Ran for 67 minutes in cold and wind. Went a totally new route through the back roads of north CL. Made it to Ridgewood Church before having to turn back so I wouldn't get stuck in the country with no sun light. Good run, nothing blazing, but pushed a bit in the way back. Just getting in the miles. Temp - mid 20's. (call it 10 miles)
Tue 1/24 - Didn't have a plan for the day but wanted to test myself somehow. Jogged out to the track and was surprised to see it clear of snow so decided to take a few laps. First mile around school and to track was easy (maybe 8:00), once on track gradually picked it up. As I got going I decided to keep upping the tempo, went 6:21, 6:01, then 5:31. During this mile I thought about attempting a sub 5:00 mile.
Last winter I started the year out trying/planning to run one really hard mile effort each week. Lasted about 2-3 weeks until my foot got sore and the weather got horrible with the big blizzard. As I was running my 5:31 I considered stopping a couple minutes and stretching, but opted to keep plugging away without a break. Hit the 400 in :75 (thinking..."oh great, I can't slow), 800m in 2:29, 1200m in 4:43, and finished mile five in 4:56.
This was really the first hard effort I've attempting in the 4-5 weeks I've been back running. And it did hurt worse than I had hoped. But it is a starting point. A reference I can now use and build upon. We all start somewhere each season and until you really try pushing yourself it's hard to know what kind of shape your in.
After the 4:56 I added two more mile at 6:10ish pace and then ran a relaxed 4 miles with Coach Quick. Temp - low 30's. (11 miles)
Wed 1/25 - Easy 3 miles. Drills. 16x 100m intro to speed (:16-17 sec - 4:20ish +/-). 2 miles easy. (6 miles)
Thur 1/26 - Easy 6 miles. Drills. 4x strider on turf. 3 mile tempo on track at 5:27, 5:24, 5:19. Had no set time going in, just went by feel. Definitely got tough, but no too bad. Easy 2 miles for cool-down. (11 miles)
Fri 1/27 - 6 miles steady. 3x Extreme Core Routine (10-12 min approx each set...maybe another mile of running). Half mile cool-down. (7.5 miles)
Sat 1/28 - Hit the streets of CL for an evening steady state run. 53 min. (8 miles)
Sun 1/29 - Took a day off. Not planned, but spent the day with the kids and didn't get a good time to go out. Probably not the worse thing after putting in some harder efforts for the first time in a long, long time.
Total Miles for week - 53 miles. Had hoped to get up to 60 and likely would have if not for the day off. Plan to top 60 for sure this coming week along with some harder efforts.
Thursday, January 19, 2012
Week #3 2012 - Jan 16-22
Mon 1/16 - 6 miles
Tues 1/17 - Ran to Hersey and back (extended). Pretty relaxed on the way out at just under 7:00 pace. Picked up on the return. Cold and windy on way back. Last 2-3 miles at 6:00 to 5:40 pace. Icy. 12 miles
Wed 1/18 - Ran easy run in CL around 6:30. 42 minutes (6 miles+)
Thru 1/19 - Todays run was a battle. #1. Way too cold. When finished it was 7 degrees (with wind it was -8 degrees). #2 Ran in a very hilly part of CL. #3. Did not get enough sleep last night. Fell asleep on the couch yesterday evening for about an a hour watching TV. I never nap. Not because I don't want too, just can't with two young kids. Well this totally messed me up. The mixture of the nap and some restless legs (I hate that) I could not fall asleep until 3am. And just when I got to sleep Eli starts crying. Not sure how how much sleep I got, but I felt it on the run.
Ran for 55 min. Felt super heavy up the hills and really slow. Planned to do a hill workout, but didn't want to push too much in the cold. Found a great place for hill repeats (about 500m long....tried a couple...they were tough). Maybe I'll get the team out to CL next summer:). Ended the run with 5 down hill striders...too cold for more. (8 miles)
Fri 1/20 - 60 minutes of running in crazy snow through the trails of Veteran Acres, Sterns Woods, and Covered Bridge. Wasn't moving too fast, but the run was tough as the snow was coming down hard. Eyelashes kept freezing up. Temp 14 (w/ wind 4) (8 miles)
Sat 1/21 - 49 minutes of running through Boulder Ridge. Did a few pick-ups throughout the run, but too cold to get moving too fast. (7 miles)
Sun 1/22 - One of the more dangerous runs I've ever done. Dark and very icy. Didn't seem too bad until about 10 minutes into the run and I almost ate it making a turn. Baby-stepped much of the run as I felt like I was on an ice rink at times. Any faster than 7:30 pace would have spelled disaster. Not sure if I accomplished much, other than not falling. (5 miles)
This wraps week #3. Total miles for week = 52 miles. Glad to be back up over fifty after having to miss two days the week before. Goal for coming week is to get close to or at 60. After about a month now of solid consistent running I finally feel like I can start to add a bit more intensity. Plan for more hills and threshold reps/runs if weather cooperates. Plus need to get back to the weight room and get the guns back:-)
Tues 1/17 - Ran to Hersey and back (extended). Pretty relaxed on the way out at just under 7:00 pace. Picked up on the return. Cold and windy on way back. Last 2-3 miles at 6:00 to 5:40 pace. Icy. 12 miles
Wed 1/18 - Ran easy run in CL around 6:30. 42 minutes (6 miles+)
Thru 1/19 - Todays run was a battle. #1. Way too cold. When finished it was 7 degrees (with wind it was -8 degrees). #2 Ran in a very hilly part of CL. #3. Did not get enough sleep last night. Fell asleep on the couch yesterday evening for about an a hour watching TV. I never nap. Not because I don't want too, just can't with two young kids. Well this totally messed me up. The mixture of the nap and some restless legs (I hate that) I could not fall asleep until 3am. And just when I got to sleep Eli starts crying. Not sure how how much sleep I got, but I felt it on the run.
Ran for 55 min. Felt super heavy up the hills and really slow. Planned to do a hill workout, but didn't want to push too much in the cold. Found a great place for hill repeats (about 500m long....tried a couple...they were tough). Maybe I'll get the team out to CL next summer:). Ended the run with 5 down hill striders...too cold for more. (8 miles)
Fri 1/20 - 60 minutes of running in crazy snow through the trails of Veteran Acres, Sterns Woods, and Covered Bridge. Wasn't moving too fast, but the run was tough as the snow was coming down hard. Eyelashes kept freezing up. Temp 14 (w/ wind 4) (8 miles)
Sat 1/21 - 49 minutes of running through Boulder Ridge. Did a few pick-ups throughout the run, but too cold to get moving too fast. (7 miles)
Sun 1/22 - One of the more dangerous runs I've ever done. Dark and very icy. Didn't seem too bad until about 10 minutes into the run and I almost ate it making a turn. Baby-stepped much of the run as I felt like I was on an ice rink at times. Any faster than 7:30 pace would have spelled disaster. Not sure if I accomplished much, other than not falling. (5 miles)
This wraps week #3. Total miles for week = 52 miles. Glad to be back up over fifty after having to miss two days the week before. Goal for coming week is to get close to or at 60. After about a month now of solid consistent running I finally feel like I can start to add a bit more intensity. Plan for more hills and threshold reps/runs if weather cooperates. Plus need to get back to the weight room and get the guns back:-)
Wednesday, January 11, 2012
Week #2 2012 - Jan 9-15
Week 2 off to a good start so far.
Mon, 1/9 - Steady run with progression pick-up the last few miles. Ran Deer Grove East loop again...knowing snow is on the way. Felt OK. Lunch didn't cooperate as my stomach was cramping much of the run. 11.5 miles total
Tues, 1/10 - Time to start adding some strength and flexibility exercises to my weekly routine.
4 mile warm-up on roads (6:40 pace) - drills on turf - 1 mile steady on track (6:05) - hurdles/squats/bleachers - 1 mile steady (6:00) - flexibility drills - 1 mile steady on track (5:55)
7 miles total
Wed, 1/11 - 3.5 wu to Peacock Valley (extended trail) - 2 x 1k hill circuit - 1 mile steady - 2x 1k hill circuit - 2.5m cd back to school. Felt pretty sluggish after yesterdays exercises, not real motivated to run hard, but made it through. Side of left foot a bit sore (I think from muddy trails on monday). Hill splits sub :50's, sub :30's, :30. (1:08 total - 10 miles)
Well, had my first hiccup of the 2012 season. I had hopes of getting a good streak of consecutive days going, but it was not to be. I've been fighting a cold and sinus infection since the holidays and it finally took it's toll. Finished the work week well, but had to finally take a break this weekend in an attempt to get healthy.
Thru 1/12 - Snow hit hard today. Not a lot of places to run and really slick out. Left forefoot still a little sore from Monday's muddy trail run. Went 45 min easy with Sheehan (5.5 miles)
Fri 1/13 - Headed out on sole run for 6+ miles steady through town, then hooked up for an easy group run of 3+ miles through snowy Deer Grove. (9.5 miles)
Sat 1/14 - Had ITCCCA clinic all morning and headed straight to birthday party afterward. Decided to take day off to rest foot and primarily to end this cold I've had.
Sun 1/15 - Cold seemed to have worsened. Day off.
Ended week #2 of 2012 with 45 miles. Short of my goal of 55+, but my cold has seemed to subside
Mon, 1/9 - Steady run with progression pick-up the last few miles. Ran Deer Grove East loop again...knowing snow is on the way. Felt OK. Lunch didn't cooperate as my stomach was cramping much of the run. 11.5 miles total
Tues, 1/10 - Time to start adding some strength and flexibility exercises to my weekly routine.
4 mile warm-up on roads (6:40 pace) - drills on turf - 1 mile steady on track (6:05) - hurdles/squats/bleachers - 1 mile steady (6:00) - flexibility drills - 1 mile steady on track (5:55)
7 miles total
Wed, 1/11 - 3.5 wu to Peacock Valley (extended trail) - 2 x 1k hill circuit - 1 mile steady - 2x 1k hill circuit - 2.5m cd back to school. Felt pretty sluggish after yesterdays exercises, not real motivated to run hard, but made it through. Side of left foot a bit sore (I think from muddy trails on monday). Hill splits sub :50's, sub :30's, :30. (1:08 total - 10 miles)
Well, had my first hiccup of the 2012 season. I had hopes of getting a good streak of consecutive days going, but it was not to be. I've been fighting a cold and sinus infection since the holidays and it finally took it's toll. Finished the work week well, but had to finally take a break this weekend in an attempt to get healthy.
Thru 1/12 - Snow hit hard today. Not a lot of places to run and really slick out. Left forefoot still a little sore from Monday's muddy trail run. Went 45 min easy with Sheehan (5.5 miles)
Fri 1/13 - Headed out on sole run for 6+ miles steady through town, then hooked up for an easy group run of 3+ miles through snowy Deer Grove. (9.5 miles)
Sat 1/14 - Had ITCCCA clinic all morning and headed straight to birthday party afterward. Decided to take day off to rest foot and primarily to end this cold I've had.
Sun 1/15 - Cold seemed to have worsened. Day off.
Ended week #2 of 2012 with 45 miles. Short of my goal of 55+, but my cold has seemed to subside
Monday, January 9, 2012
So it begins...Week #1 2012 - Jan 1-8
Each year I have intentions of starting off the year with a solid winter of running and many of those years have been foiled by the hustle and bustle of the holidays...and truly my laziness to get out and run in the cold. As this 2012 year starts I'm glad to report I had the best Christmas break of running I've had in years. I ran all but two days of my 17 day break, fit in a couple 12-14 mile long runs (most run 6-8 miles) and was even fortunate to get in a few runs with the old St. Charles North crew.
2012 miles to date:
Sun 1/1 (New Years Day) - battled the cold and wind for a 69 min run (10 miles) - tough run, felt good on return. Always good the start the year with a run.
Mon 1/2 - got in a 50 min run on windy golf course (7.5 miles)
Tues 1/3 - ran with Sheehan and the boys through town (7 miles) - young guns decided to hit it hard the last stretch...still got it...I think;)
Feeling a bit sick the past few days....knew we shouldn't have taken the kids to Monkey Joe's over break, as the whole Parks clan seems to have been hit hard. The next few days could be a challenge.
Wed 1/4 - Ran easy with Courtney Brown toward Fremd (8 miles) Always nice to run with the Alums. One of my favorite things to do when they are back from break.
Thur 1/5 - Headed on a solo run into Deer Grove West. (11 miles). I know the trails will be snowed over soon enough. mid-40's and in shorts. Still battling a nasty cold. Felt awful. Wore my GPS to measure route since it was sunny and no leaves to block the signal. Sub 7 min pace felt really tough today...so not sure if it was me or the GPS.
Friday, 1/6 - Ran 5 miles around trail at Barrington's Bakers Lake and Beese Park.
Sat, Jan 7 - Met Palatine Alums Courtney Brown and Sarah McIntosh at Barrington for a 90 min run through the hills. (11.5 miles)
Sun, Jan 8 - Easy 3.5 miles around CL
Total for Week #1 of 2012 - 53.5 miles
Fairly pleased with my first week of 2012. After a solid second half of December on top of this week I already feel like I'm rounding into decent shape. However, I know I need to be patient. Build mileage steadily and get in some weights and core work.
2012 miles to date:
Sun 1/1 (New Years Day) - battled the cold and wind for a 69 min run (10 miles) - tough run, felt good on return. Always good the start the year with a run.
Mon 1/2 - got in a 50 min run on windy golf course (7.5 miles)
Tues 1/3 - ran with Sheehan and the boys through town (7 miles) - young guns decided to hit it hard the last stretch...still got it...I think;)
Feeling a bit sick the past few days....knew we shouldn't have taken the kids to Monkey Joe's over break, as the whole Parks clan seems to have been hit hard. The next few days could be a challenge.
Wed 1/4 - Ran easy with Courtney Brown toward Fremd (8 miles) Always nice to run with the Alums. One of my favorite things to do when they are back from break.
Thur 1/5 - Headed on a solo run into Deer Grove West. (11 miles). I know the trails will be snowed over soon enough. mid-40's and in shorts. Still battling a nasty cold. Felt awful. Wore my GPS to measure route since it was sunny and no leaves to block the signal. Sub 7 min pace felt really tough today...so not sure if it was me or the GPS.
Friday, 1/6 - Ran 5 miles around trail at Barrington's Bakers Lake and Beese Park.
Sat, Jan 7 - Met Palatine Alums Courtney Brown and Sarah McIntosh at Barrington for a 90 min run through the hills. (11.5 miles)
Sun, Jan 8 - Easy 3.5 miles around CL
Total for Week #1 of 2012 - 53.5 miles
Fairly pleased with my first week of 2012. After a solid second half of December on top of this week I already feel like I'm rounding into decent shape. However, I know I need to be patient. Build mileage steadily and get in some weights and core work.
Wednesday, January 4, 2012
A New Year...A New Plan
Like most, I make a resolution or two for myself to start the new year. And like most they often start well, but fizzle as time drags on. This year I made a resolution to rededicate myself to my own running and attempt to get into really great running shape. Many of my friends laugh when I say I'm not in great running shape, but any highly competitive runner understands the difference in being in shape vs. being in SHAPE. I want to once again get into SHAPE. To help motivate myself to stay on track and monitor (log) my training/running I have decided to start a blog and write about my running, using it for a way to track my miles and vent about the trials and tribulations of distance running. The good, the bad, and hopefully the glorious.
It's been over ten years since my college running days (the glory years for most) and I still feel the fire to accomplish great things. While many of my teammates and fellow competitors have moved on from competitive running (aside from the occasional 10k or marathon, often used to slim a swelling waistline) I still have the urge to train hard and accomplish greatness. Maybe it's unfulfilled dreams, maybe it's watching my athletes, or former college competitors still tearing up the road, track and trails in their mid-30's (a number of my college competitors will be running next Saturdays' US Marathon Olympic Trials), or maybe it's simply the love I have for the sport and what can be accomplished. Whatever it is, there is nothing better than seeing the results of a lot of hard work.
I know this challenge to myself will not be easy. Working full-time, the demands of coaching a great team, and spending quality time with my wonderful wife and two (soon to be three in May) children will be first and foremost, but I believe if I dedicate myself it can be done.
Feel free to follow my adventure if you like. I don't have a plan for what and when I will write and I'm not sure where it will take me, but I have high hopes. Later
Parksey
It's been over ten years since my college running days (the glory years for most) and I still feel the fire to accomplish great things. While many of my teammates and fellow competitors have moved on from competitive running (aside from the occasional 10k or marathon, often used to slim a swelling waistline) I still have the urge to train hard and accomplish greatness. Maybe it's unfulfilled dreams, maybe it's watching my athletes, or former college competitors still tearing up the road, track and trails in their mid-30's (a number of my college competitors will be running next Saturdays' US Marathon Olympic Trials), or maybe it's simply the love I have for the sport and what can be accomplished. Whatever it is, there is nothing better than seeing the results of a lot of hard work.
I know this challenge to myself will not be easy. Working full-time, the demands of coaching a great team, and spending quality time with my wonderful wife and two (soon to be three in May) children will be first and foremost, but I believe if I dedicate myself it can be done.
Feel free to follow my adventure if you like. I don't have a plan for what and when I will write and I'm not sure where it will take me, but I have high hopes. Later
Parksey
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