Sunday-6 miles (43:53-7:18 pace): Ran down Madison to Woodburn, turned around and headed back down to Oakley Square and back home. The knee didn't hurt too bad which is a good sign. The week off seems to have helped.
Monday-6 miles (41:29-6:54 pace): Same route as yesterday, but faster. I didn't look at my watch the whole time, just went on feel and it worked out well.
Tuesday-6 miles (41:12-6:52 pace): Did a different route today, up Marburg towards Ault Park, then down to Mt. Lookout Square and back up to Hyde Park Square. Again I didn't look at my watch until I was done and the pace was pretty decent.
Wednesday-5 miles: Went to Seven Hills School for a track workout. I wanted to do some longer reps to see what kind of shape I am in. I planned on doing 2 miles (11:40-11:45), take a 5 min. rest, then do 1 mile (5:40-5:45). In the 2 mile my half mile splits were 2:57,2:57,2:56,2:56 for an 11:46. It was nice getting a pace locked down and just rolling with it. The one mile went even better. I hit splits of 82,84,84,84 for a 5:34. I was toast after that, but hopefully this will give me something do build on over the next 8 weeks before the half-marathon in Wisconsin.
Thursday-4.8 miles: Met the Greater Cincinnati Trail Runners for a nice, hilly loop. I ran with Mike Rioux and another guy, can't remember his name. It was good to be back on the trails.
Friday-1.7 miles: Pretty tired from the past few days, so I just jogged 1.5 miles on the track and did some strides. Hopefully I won't be this tired tomorrow morning!
Saturday-5.5 miles: I ran Hyde Park Blast 4 miler this morning. It is a pretty huge race through Hyde Park (half mile from our house) with about 3,000 participants. Here are the results. This was not an easy course, 545 feet of elevation change. My goal was to get close to 6:00 pace, but really had no idea what I could do. I ended up running splits of 6:02,6:17,6:13,6:17 for 24:49 and 40th place. I tried not to get chicked, but 3 of them got me in the end.
Totals
Miles: 35
Time: 4:09:18
-Pretty solid week of running. I didn't get a long run in this week, but that will be back next week. It's good that my knee is holding up a little better, but is still sore after all my runs.
Monday, June 27, 2011
Wednesday, June 22, 2011
Week of 6/12-6/18
Only ran once this week. On Thursday in Blue Ash I did a 3/4 mile warm up, 3 mile tempo (splits were 6:10, 6:08, 6:02), then a 3/4 mile cool down. My mom flew into town for the week. I couldn't take any time off work, so I spent all my free time with her and Carrie. It was good seeing her, first time since Thanksgiving. Luckily both my parents will be at Jimmy and Megan's wedding in 3 weeks down in Thibodaux, LA! That should be a heck of a time.
Tuesday, June 14, 2011
Week of 6/5-6/11
Sunday-9 miles-ish hiking: Drew, Jason K., and I headed to the Red River Gorge for some hiking. We left Cincinnati around 6:15am and didn't get back until 9:00pm. Long day, but tons of fun. We even did a little bit of trail running while we were out there! I am not going to count this in my total miles, but it was a great workout.
Monday-6 miles (42:44-7:07 pace): Ran at Clear Creek after work and it was pretty hot, about 90 degrees. It was the first time I have run out there while soccer games were being played. This made the run go by pretty fast since there was actually something to look at.
Tuesday-0 miles: Long day at work and soreness from Sunday is kicking in.
Wednesday-6 miles (42:05-7:01 pace): Ran at Clear Creek again, this time at 8:45am before work. It was not as hot, only 78 degrees, but it was humid as all get out.
Thursday-9 miles: At 9am I went to Seven Hills School for a track workout. After a 1.5 mile warmup I did 10x400m with 90 seconds rest (80,76,74,73,75,75,75,74,72,75). Other than being hot and humid it felt pretty good. I did a 1 mile cooldown and headed to work. 6:30pm-We had our first summer speedwork workout at Fleet Feet which I am helping coach. I just ran easy and totaled about 4 miles.
Friday-0 miles: Spent the day getting the yard/house ready for my mom to come into town tomorrow.
Saturday-0 miles: Worked all day then hung out with Mom and Carrie on the deck for a bit. Went to Teller's for dinner then to the Madison Theater in Covington, KY to see The Head and the Heart perform. My mom may have a new favorite band!
Totals:
Miles: 21 running, 9 miles hiking
Time: 2:28:30 (running miles)
-After the second run on Thursday my knee was hurting pretty bad. Since my mom is in town for a week I will probably just take off from running to spend as much time with her as possible and to hopefully heal up this knee.
Monday-6 miles (42:44-7:07 pace): Ran at Clear Creek after work and it was pretty hot, about 90 degrees. It was the first time I have run out there while soccer games were being played. This made the run go by pretty fast since there was actually something to look at.
Tuesday-0 miles: Long day at work and soreness from Sunday is kicking in.
Wednesday-6 miles (42:05-7:01 pace): Ran at Clear Creek again, this time at 8:45am before work. It was not as hot, only 78 degrees, but it was humid as all get out.
Thursday-9 miles: At 9am I went to Seven Hills School for a track workout. After a 1.5 mile warmup I did 10x400m with 90 seconds rest (80,76,74,73,75,75,75,74,72,75). Other than being hot and humid it felt pretty good. I did a 1 mile cooldown and headed to work. 6:30pm-We had our first summer speedwork workout at Fleet Feet which I am helping coach. I just ran easy and totaled about 4 miles.
Friday-0 miles: Spent the day getting the yard/house ready for my mom to come into town tomorrow.
Saturday-0 miles: Worked all day then hung out with Mom and Carrie on the deck for a bit. Went to Teller's for dinner then to the Madison Theater in Covington, KY to see The Head and the Heart perform. My mom may have a new favorite band!
Totals:
Miles: 21 running, 9 miles hiking
Time: 2:28:30 (running miles)
-After the second run on Thursday my knee was hurting pretty bad. Since my mom is in town for a week I will probably just take off from running to spend as much time with her as possible and to hopefully heal up this knee.
Tuesday, June 7, 2011
Week of 5/29-6/4
Sunday-0 miles: After 7 straight days of running on a bum knee it is time to take a day off.
Monday-0 miles: Took today off because Carrie and I were at her Aunt and Uncle's house in Loveland, OH all day stuffing our faces with delicious food. I have not been this full in a long time!
Tuesday-6 miles (43:25-7:14 pace): Went to Clear Creek Park before work for a very hot and humid run. My knee didn't hurt too bad, the two days off seem to have helped a bit.
Wednesday-6 miles (41:51-6:58 pace): Ran at the same time as yesterday, 8:45am, at the same effort and ran quite a bit faster. About 4 miles in an old guy cutting grass on a riding lawn mower stopped me to tell me I shouldn't run along the back treeline because there are coyotes back there. You have to love old timers!
Thursday-6 miles: I attempted my first track workout in 3 months today. After a 2 mile warmup I decided to do 4x800m at 2:50 with 3 min. rest and 4x400m at 80 with 90 sec. rest. I have no clue what shape I am in, so these times seemed attainable. I ran the 800's in 2:48, 2:45, 2:39, 2:35, then two 400's in 74 and 75 which is where I stopped because I was running WAY faster than I had planned. I didn't want to overdue it and hurt myself again. At least now I know where I am and can plan workouts accordingly. Also did a 1.5 mile cooldown. I was jealous of the people barbecuing on the side of the track the whole time.
Friday-0 miles: Knee is pretty sore, along with everything else after yesterday's workout.
Saturday-0 miles: I wanted to run, but decided to rest up for our all day hike in the Red River Gorge tomorrow.
Total:
Miles: 18
Time: 2:06:44
-Pretty lame week mileage wise with only 3 runs. I am happy none of it was on the road and I got my first track workout in. Hopefully this knee issue will go away soon. I am pretty sure it is from the fall I took on the trail at Mt. Airy a couple weeks back.
Monday-0 miles: Took today off because Carrie and I were at her Aunt and Uncle's house in Loveland, OH all day stuffing our faces with delicious food. I have not been this full in a long time!
Tuesday-6 miles (43:25-7:14 pace): Went to Clear Creek Park before work for a very hot and humid run. My knee didn't hurt too bad, the two days off seem to have helped a bit.
Wednesday-6 miles (41:51-6:58 pace): Ran at the same time as yesterday, 8:45am, at the same effort and ran quite a bit faster. About 4 miles in an old guy cutting grass on a riding lawn mower stopped me to tell me I shouldn't run along the back treeline because there are coyotes back there. You have to love old timers!
Thursday-6 miles: I attempted my first track workout in 3 months today. After a 2 mile warmup I decided to do 4x800m at 2:50 with 3 min. rest and 4x400m at 80 with 90 sec. rest. I have no clue what shape I am in, so these times seemed attainable. I ran the 800's in 2:48, 2:45, 2:39, 2:35, then two 400's in 74 and 75 which is where I stopped because I was running WAY faster than I had planned. I didn't want to overdue it and hurt myself again. At least now I know where I am and can plan workouts accordingly. Also did a 1.5 mile cooldown. I was jealous of the people barbecuing on the side of the track the whole time.
Friday-0 miles: Knee is pretty sore, along with everything else after yesterday's workout.
Saturday-0 miles: I wanted to run, but decided to rest up for our all day hike in the Red River Gorge tomorrow.
Total:
Miles: 18
Time: 2:06:44
-Pretty lame week mileage wise with only 3 runs. I am happy none of it was on the road and I got my first track workout in. Hopefully this knee issue will go away soon. I am pretty sure it is from the fall I took on the trail at Mt. Airy a couple weeks back.
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