Sunday, September 9, 2012

Week of 9/2-9/8

Sunday-Took today off, just biked to and from work.

Monday-Had off work today for Labor Day, so I decided to take advantage. At 10:00am I headed out for an 8 mile run (58:39-7:19 pace). Felt nice and relaxed the whole way. At 4:30pm I went on a 24.2 mile bike ride around East Walnut Hills, Norwood, then Lunken and Armleder Park. Humid out, but overcast which was nice.

Tuesday-Had off today so I went on a 12 mile run (1:25:00-7:05 pace) around 11:20am. Same route as 5 days ago, but WAY more humid today. Last 3 miles were rough, but still kept the pace.

Wednesday-Headed out for an 8 miler (59:14-7:24 pace) after work around 8pm. ran to the conservatory in Eden Park and back. Thunderstorm that rolled through around 5pm cooled the temperature down quite a bit to around 72 degrees which was great.

Thursday-After work with Mr. 2:21 marathoner Chris Reis, 8 miles in 57:20-7:10 pace. Felt decent enough, hot and humid again. First time I have run with somebody in about 2 months.

Friday-Just biked to and from work, took off because we had dinner plans after work.

Saturday-7 miles after work (50:43-7:14 pace). Very easy and relaxed before long run tomorrow.

Running miles-43
Biking miles-42.7

Monday, September 3, 2012

Week of 8/26-9/1

Sunday-Carrie and I left her parent's house in Pittsburgh around 6am, and got back to Cincinnati around 10:30am. I changed clothes and biked to work for 11am. After biking back home from work I threw on my kicks and headed out for a 7 mile run (50:48-7:15 pace). It was still pretty warm at 6pm, about 90 degrees. Long day, but glad I managed to get a run in.

Monday-Today was my short day at work, so around 3:30pm in the post afternoon thunderstorm humidity I did a new route with about 1,100ft in elevation change. About one mile of it was on a trail cutting through the middle of Ault Park. Total the run was 8 miles in 1:00:28-7:33 pace.

Tuesday-Worked late today and didn't get out for my run until 8:15pm. Did 7 miles in 52:38-7:31 pace. Second half of the run was in the dark, kind of fun.

Wednesday-Didn't run today, but I did bike to Bob's house for our bi-monthly manager's meeting, then to work, then back home.

Thursday-Off work today and beautiful outside. I headed out for my long run around 9:30am. Did an out and back 12 miler in 1:26:16-7:11 pace. It was 78 degrees, sunny, and no humidity. Perfect day out and the run was very easy.

Friday-Didn't run today, just biked to and from work.

Saturday-Did what I call the UDF Loop which passes three UDF's along the 8 mile route. Very humid out, but only 84 degrees. Covered the loop in 58:52-7:21 pace.

Running miles-42 miles
Biking miles-19.8 miles

Monday, November 7, 2011


It's been about two months since I last posted, so I figured it was time for an update. After a solid August my shin started hurting pretty bad in one spot within a 3 day span. My knee also still hurts from the fall I took on the trails at Mt. Airy back in May (smashed it on a rock). I decided to take 3 weeks off in September to heal up, then hopefully get some runs in so I can at least finish the St. Louis Rock N Roll half-marathon on October 23rd. I got 3 weeks of 15-20 miles in with all 4-6 milers. I decided to help pace good friend Amy Marxkors who would be attempting to run the full marathon in 3:15. The two races run together for 8 miles when they split, so we were to run 7:24 pace for those 8 miles. 6 days before the race I did a fairly hilly 8 miler at 7:15 pace, so at least I knew I could make it to the 8 mile mark with her. The race turned out to be a lot of fun as we just chatted the entire time and had a great water stop at the 6 mile mark where all my former co-workers were working. We averaged 7:18 pace for the first 8 miles and we were off on our separate ways. The last 5 miles I ran in 34:56 with a 6:40 last mile...totally shocked myself. Time was 1:34:11, not shabby for running 50 miles total in the previous 6 weeks. Amy had an amazing race running 3:12 for a 5 minute PR! After the race my knee and shin were hurting pretty bad so I decided to go see an Ortho. He informed me that I have a ruptured bursa on my patella tendon...awesome. I have been doing physical therapy and getting treatment 3 times per week and hopefully can start back up around Thanksgiving. It is hard seeing all my co-workers head out on runs and I am heading home to eat too much food. Soon I will be back out there though! Until then...

Monday, September 5, 2011

January-August 2011 wrapped up

I am taking a 2-3 week break from running to heal up some nagging injuries. So far this year I have had some success and also had some setbacks. I have not done any real races (other than a muddy 5.4 mile trail race in May and the Hyde Park Blast 4 miler in June) which is kind of a bummer, but hopefully I am starting a base that will lead to successful and injury-free trail running next year. The biggest mistake I have made this year is running on the road too much. We live in such a runner-friendly community in Cincinnati that it is hard not to hit the streets when there are so many people out running. Once I start back later this month I will not be running on the roads at all. Strictly trails and grass for this guy. I have some pretty nice trails and parks to pick from even though a couple of them are a 30-40 min. drive from home. Luckily I will now have a set work schedule in Newport, KY and will be able to plan my runs accordingly. Here are my stats so far this year. The end of March and beginning of April were bad because of a hip injury and part of June was bad with a knee injury that I am still trying to heal.

January: 160 miles-Notable run was a 14 miler around Hyde Park at 7:22 pace.
February: 168 miles-Notable run was a 15 miler on the bike path at 6:54 pace.
March: 83 miles-No notable runs.
April: 61 miles-Notable run was a very muddy 1 hour and 23 minute trail run at Mt. Airy.
May: 129 miles-Notable run was a 10 miler on the bike path at 6:47 pace.
June: 95 miles-Notable run was a workout consisting of 2 miles in 11:46, 5 min. rest, then 1 mile in 5:34.
July: 133 miles-No notable runs because it was 100 degrees this entire month.
August: 159 miles-Notable run was a workout consisting of 15x400m with 90 seconds rest at 75-76.

Total for 12 months last year was 1,059 miles (20.3 miles per week). Through 8 months this year I am at 988 miles (28.5 miles per week). The best thing is I have lost 13 pounds since the beginning of the year!

Sunday, August 28, 2011

Week of 8/21-8/27

Sunday-0 miles: Hanging out in Madison, WI.

Monday-0 miles: Travelling back from Madison to Cincinnati.

Tuesday-6 miles (45:15-7:32 pace): Forced in this run after work. Felt bad and awkward from not running the last couple days. Hopefully I will feel better tomorrow.

Wednesday-6 miles (43:30-7:15 pace): Same route and same time of day as yesterday, felt much better. Pretty warm out, but it is supposed to cool off a bit tomorrow after this line of T-storms rolls through.

Thursday-6.5 miles: Headed across the river for a track workout in Ft. Thomas. After a 1.75 mile warmup I did 15x400m with 90 seconds rest. Ran times of 78,76,76,76,76,76,75,75,76,75,76,75,76,76,75. The last 4 reps got pretty tough as far as breathing goes, but my legs felt really good the whole way. Also did a 1 mile cooldown. Once again another solid track workout!

Friday-0 miles: Took an off day and just hung with Carrie after work.

Saturday-7 miles (50:14-7:10 pace): I headed to the bike path for an easy 7 miler. I wore a new pair of Asics Nimbus Limited Edition. They seem to work perfectly, my aches and pains were almost gone. Even though I only have 240 miles on my old Nimbus, it is amazing what a new pair can do.

Thursday, August 25, 2011

Week of 8/14-8/20

Sunday-0 miles: off because I am way too sore from the Mudathlon yesterday.

Monday-9.5 miles: AM-5.2 miles (40:01-7:41 pace) felt horrible, worst run in a long time. I think everything is just sore from the Mudathlon still. I was going to run 6 miles, but cut it short since it was so slow. PM-4.3 miles (31:52-7:24 pace) at Clear Creek Park on the grass. Felt a bit better than this morning, but still not great.

Tuesday-6 miles: Track workout in Ft. Thomas, KY. After a 1.5 mile warmup I did a ladder consisting of 1600m (5:34), 4 min. rest, 1200m (4:05), 3 min. rest, 1000m (3:22), 2 1/2 min. rest, 800m (2:39), 2 min. rest, 600m (1:56), 90 sec. rest, 400m (74) followed by a 1 mile cooldown. I beat all my goal times and felt pretty good doing it.

Wednesday-7.5 miles (53:45-7:10 pace) on the bike path. Knee was hurting pretty bad the whole run, so I will probably take tomorrow off and do a short run from the hotel outside Chicago friday morning. A little warm, but still a gorgeous day today.

Thursday-0 miles: Rest day and driving to a suburb of Chicago after work.

Friday-3 miles (23:11-7:43 pace) in Schaumburg, IL before Carrie and I drove the rest of the way to Madison, WI for the weekend.

Saturday-2 mile warmup for the Madison Half-Marathon. Race was supposed to start at 7:00am, and after the national anthem all 4,700 people were on the starting line in downtown Madison. At 6:52am the announcer came on the speakers and said the race is being delayed indefinitely due to a bad storm cell moving in and we all had to find shelter someplace. I ended up in a hotel lobby a block away and sure enough a bad storm with rain, wind, and lightning came rolling through. I waited for an hour then decided to run through it back to the parking garage. Carrie and I came here this weekend to visit her brother Tim, and I didn't want to waste half a day waiting for this race to hopefully start. They ended up starting it around 9am, but of course I wasn't there. I looked up the results and only 2,800 people finished. Almost 2,000 people left because of the weather. Oh well, there will be another day and another chance.

Miles: 28
Time: 3:26:30
-Horrible week in mileage because of the two day taper and the race not happening Saturday. I will not be running Sunday or Monday either because of the trip and driving back to Cincinnati. Tuesday I will be back at it.

Monday, August 15, 2011

Week of 8/7-8/13

Sunday-13 miles (1:30:53-6:59 pace): Went to the Little Miami River Trail for my first long run in about 2 weeks. The first 8 miles averaged 7:07 pace and the last 5 miles averaged 6:47 pace. I felt real good and thought about going farther, but with a half in 2 weeks I didn't want to overdue it just yet. Today's run gives me 57 miles in a 7 day span, first time I have done that many miles in a week since 2005 when I lived in Connecticut.

Monday-0 miles: Taking it easy after yesterday.

Tuesday-6 miles (42:43-7:07 pace): Worked from 7am-7pm today and headed to Clear Creek afterwards for some grass running. My knee was hurting again, but the pace was still decent without much effort.

Wednesday-11 miles: AM-Went to Ft. Thomas, KY for a track workout. After a 1.5 mile warmup I did 6x800m with a 3 min. rest between each. Goal was to run 2:40's, ended up running 2:40, 2:38, 2:39, 2:39, 2:39. 2:37. On the 5th one there was a lady casually walking in lane 1 while talking on the phone. I let her know she was dumb and she immediately left the track. The one other guy running on the track, an older fella came over and thanked me. PM-5 miles (37:12-7:26 pace): I finished the track workout this morning at 11:30am and started this run at 3pm. I wanted to get it over so I could meet up with a friend from home in Bellevue, KY for some brews at 5pm.

Thursday-9 miles (1:04:35-7:10 pace): Ran from the house around 10:30am to Eden Park and back to Oakley Square for an extra mile at the end of the run. Felt pretty good, wanted to go a bit longer because I only had time for one run today.

Friday-7 miles (47:27-6:46 pace): Went to the Little Miami River Trail after work around 7:30pm for a really good run. The first 3 miles were at about 7:05 pace which is about when my legs started loosening up. The last two miles I involuntarily started chasing some casual bikers and ended up running mile 6 in 6:23 and mile 7 in 6:20. Funny thing is it felt really good. Maybe I can get close to 1:25 in the half next week?

Saturday-3.1 miles: Ran the Mudathlon this morning with about 20 co-workers. I would say I ran an easy 8:00 pace when I was actually running in the race. There were 40 obstacles in the race which was wild. I suggest anyone do one of these races if you ever get the opportunity...tons of fun! Even though I was just having fun with it and joking around the whole time I ended up finishing 28th out of about 3,600 folks.

Miles: 49.1
Time: 5:48:02

-Solid step in the right direction. I was hoping to get into the 50's this week in mileage, but that will come soon enough. The more miles I run the better I feel which is a very good sign. Looking forward to the Madison Half-Marathon next weekend. I am treating it as an up-tempo long run, so no real expectations other than to have a good time. Here is a song from the John Butler Trio, a band that some friends and I saw in Covington, KY last week.