Speedwork

Nice 6 miler - 46:12

2 mile warmup @ 7:50
1 mile @ 6:34
2 x .5 miles @ 3:40
last mile @ 7:46 with some pickups

Nice run, but the fast mile kicked my butt. It only gets harder next week. Eating well though and I'm laying off the sauce ;-0

Ran an easy 2 today. 7 with hills tomorrow and a 10 miler on sunday. Should hit 28 miles this week.

GWT

The Ocean

had a pleasant run in Plymouth Mass on wednesday - ran down to the ocean and breathed in the misty New England air rolling in off the Atlantic Ocean. beautifal beach run.

4 easy miles

Hilly 10 Miler

Great Run. Long Slow and Hilly. The Nike+ said 10.25 but mapmyrun.com said 10 even. Started out with 4 miles pretty flat on crushed limestone path, then took to the woods on a hilly dirt path. Came out onto Randall Road faced with a steep ascent of about 1/4 mile. Proceeded down Crane Road and entered Old Farm estates...ridiculously gorgeous homes over $2 million. Nice scenery. Bring it on Jerm.




See the elevation here.
http://www.mapmyrun.com/run/united-states/il/saint-charles/68705635

Fartlek

Well, missed my speedwork on wednesday. Not a great start to the week, but pulled it together yesterday and today. Ran a quality 5 miler yesterday. 2 mile warmup around 8:30 pace, then ran 2 miles at 7:30 pace. Those were a couple of tough miles...got some work to do. Ran some trails/hills to finish up. Quality 5 miler.

Today I ran a pretty steady 6 mile tempo run - around 8:15 pace. Felt pretty strong. That's encouraging. Might do a light 2 miler tomorrow and plan to run a easy 10 on Sunday. That will be the longest run since the spring. Looking forward to it.

Heading to Boston on Monday. Need to find some cool places to run. Might try to squeeze in a Sam Adams brewery tour while I'm there.

Nice Week

Good solid week of running in the books. Got four workouts in - two 5 milers a 2 miler and an almost 8 mile long run. Been doing some decent hill workouts too.

This weeks mileage = 19.99
Next week goal = 21 miles

Gonna start speedwork so I need to get focused, ease up on the sauce, eat well and stop staying up till 1am. Work hard, play hard. 178lbs

Training Schedule

TrainingTool Schedule - Goal Time 19:20

Week Starting Monday SEP 3, 2007

rest

5 miles

2 miles

5 miles

rest

7 miles

---

Week Starting Monday SEP 10, 2007

rest

rest

5 miles with 4x800m @ 3:12 min, 4x400m @ 1:33 min

2 miles

6 miles

rest

8 miles on a hilly route

---

Week Starting Monday SEP 17, 2007

rest

2 miles

6 miles with 3x1200m @ 4:48 min, 2x800m @ 3:06 min

2 miles

6 miles with 1 mile @ RPE 3-6

rest

9 miles

---

Week Starting Monday SEP 24, 2007

rest

3 miles

6 miles with 1x1600m @ 6:24 min, 1x1200m @ 4:38 min, 1x800m @ 3:06 min, 2x200m @ 43 sec

2 miles

7 miles with hills

rest

10 miles on a hilly route

---

Week Starting Monday OCT 1, 2007

rest

3 miles

6 miles with 4x200m @ 46 sec, 1x1600m @ 6:11 min, 1x1600m @ 6:24 min, 4x200m @ 43 sec

3 miles

7 miles with 2 miles @ RPE 3-6

rest

9 miles

---

Week Starting Monday OCT 8, 2007

rest

3 miles

6 miles with 4x800m @ 3:06 min, 4x200m @ 43 sec

3 miles

5 miles

2 miles

rest

---

Week Starting Monday OCT 15, 2007

2 mile warmup plus 5K TIME TRIAL plus 2 mile cool down

3 miles

5 miles on flat surface with 6x1min. @ 6:13 min/mile

3 miles

7 miles with 1x2miles @ 6:26 min/mile, 4x400m @ 1:26 min

rest

11 miles on a hilly route

---

Week Starting Monday OCT 22, 2007

rest

3 miles

7 miles with 2x200m @ 46 sec, 2x1200m @ 4:38 min, 1x1600m @ 6:24 min, 2x400m @ 1:26 min

3 miles

8 miles with 2 miles @ RPE 3-6

rest

12 miles

---

Week Starting Monday OCT 29, 2007

rest

3 miles

7 miles with 1x1mile TEST effort, 4x200m @ 46 sec

3 miles

8 miles with 2 miles @ RPE 3-6

rest

13 miles on a hilly route

---

Week Starting Monday NOV 5, 2007

rest

3 miles

7 miles with 4x200m @ 46 sec, 1x1600m @ 6:11 min, 1x1200m @ 4:38 min, 4x400m @ 1:26 min

3 miles

8 miles with 3 miles @ RPE 3-6

rest

11 miles

---

Week Starting Monday NOV 12, 2007

rest

3 miles

7 miles with 4x200m @ 46 sec, 2x1600m @ 6:11 min, 4x400m @ 1:26 min

rest

7 miles with 3 miles @ RPE 3-6

rest

9 miles on a hilly route

---

Week Starting Monday NOV 19, 2007

rest

3 miles

3 miles with 4x800m @ 3:06 min, 4x200m @ 43 sec

rest

RACE!

rest

rest

---

---

Hills

Ran a nice hilly 4 miler this week. Took a few days off and got it together on Saturday and Sunday. Only 14 miles, but they were quality. Training for Turkey 5k starts soon. Actually pretty ambitious training schedule...we'll see if I'm ready.

Fool In The Rain

Soaked to the bone. I returned from my run this morning - squish, squash, squish, squash. My soaked shoes oozed from their pores a mixture of sweat and rain. It was one of those defining runs that shape your experience as a runner. I had an intense runner's high for at least 6 of the 8 miles I ran this morning. Starting out in a light drizzle I warmed up my muscles jogging at an easy pace. By about mile two the rain had swelled into an utter downpour that continued unabated for the next 45 minutes. Pushed through the run by the incredible endorphins coarsing though by veins, I felt like I could have run forever. Chasing this elusive euphoria is why I run.

"I run in the rain til I'm breathless, when I'm breathles I run til I drop."

-Robert Plant

LSD

Well not that long, but considering my mileage right now 7 miles is fairly tough. Hot and humid, very sunny. Legs felt good but I sort of crashed about mile 4 - slowed down for the rest of the run and kicked it up at the end. About 17 miles for the week. Keep it up jerm...get through the detox baby!

Nike+

Nice Run, New Loop around the neighborhood. Has a nice eighth of a mile hill towards the end. Need more hills to train. About 85 degrees and humid. Legs feel pretty good. Shoes feel pretty good. Nimbus 9's are still a bit roomier than I like in the forefoot - might feel good on longer runs though.

I'm going out on a limb and setting a new PR goal for the 2007 Turkey Run in Quincy, IL -- 19:20 5k. Stay tuned. What about you Jerm? Can you hang with me?

head east

Long Slow Run - i'm getting there.

Hip feels almost 90%

http://www.gmap-pedometer.com/?r=746109

6.3 miles - icy, windy, mild heading east, but chilly coming back west. This is my longest run so far this year and I'm looking forward to more long slow runs. There is something very therapeutic about just losing yourself in a run for an hour or more. Actually, I have a real fondness for the long 2-3 hour runs in summer building mileage up for a marathon. It seems sadistic, but it's quite rewarding on many levels. Relieve stress, improve fitness, burn fat and think.

weekly mileage = 16.3

legs feel good

I let the ipod play on shuffle today...nice mix.

Music on the run: John Lennon, Blind Melon, Rush, Josh Rouse, White Stripes, Ben Harper, Beatles, Prince

saturday run

4 uneventful miles o the treadmill...easy pace - 9:10

10 miles weekly total

bottle popper

Couple of Shots of the Bottle Popper samples I received today. Very Nice.




Orders with custom printing and packaging available. Notice the graphic on top of the opener.

www.bottlepopper.com

running again

3 miles (treadmill) Tuesday - 8:30 pace with hills
3 miles (treadmill) Wednesday - 9:15 pace easy

still recoving from a hip injury received while playing indoor soccer
slowly building mileage back up

16 miles/week right now - should build to low 30's/week by Early may.

Goal of 170 lbs by May 6

May 6 - Great Western Trail Half Marathon
I don't expect to do well, but I still want to run this year. I've put hundreds of miles in on this course training for the Chicago Marathon.

a little history

how to begin. i'm 5'9" and currently weigh a tick past 175 on good days. i've worked hard the past few years to get things back under control and i still have some work to do. i played soccer and tennis in high school and ran cross country. i was fairly athletic and didn't have too much trouble controlling my weight. college came and went, marriage and children and slowly but surley the pounds packed on. i worked in an office and got little to no exercise...and liked to eat. the next thing i know i'm looking down at the number 215 between my feet. far too much weight for my frame. actually, it's considered obese according to the BMI scale. i always knew in the back of my head i could make a change but couldn't see how. until one day it just happened...a switch flipped in my head. my wife and kids deserved more. i deserved more. i wanted to be able to run in the yard and play soccer with my kids without keeling over. so i put my crusty adidas on and went for a run. it hurt badly, but i was determined. i started little by little and stuck to it. 4 years and 40 lbs later i've raced a handful of 5k's, a 10k, a few half marathons and two marathons. i've run in beautiful cities across the country. i've run in some of the most stunning nature there is. some of my fondest memories are of running. running is inside me now and i don't see it going away.

goals

goals...I set a lot of them. I think it is the only way that I can motivate myself. I have to write things down to get them done. It's as if when I write it down, I'm committed to it. I must have tricked my brain into believing this at some point and now it just works. I think my brother and I set a goal today. Something about running a 5k this summer. Maybe we should write that down somewhere...

"english girls can be so mean..."

one

I am creating a place to share some of my thoughts on running, family, work, travel and music. Hopefully some cool photos and ideas will grace these pages over time.