Sunday-0 miles: Felt like I needed to give my knee a break after 5 straight days of running.
Monday-7 miles: Went to Clear Creek Park for some grass running. Covered 6.5 miles in 46:50 (7:12 pace) followed by 8x100 barefoot strides. Ran at 3:50pm and it was pretty hot out. This was the only time I could get the run in though, so I considered it time spent working on my tan.
Tuesday-6 miles: Went to Ft. Thomas, KY for a track workout with co-worker Marc. At 7:30pm when we started it was still 95 degrees! I decided to attempt his workout with him, even though I doubted I could finish it. After a 1.5 mile warmup we did 1,000m (3:27), jogged 100m then did 3x200m also with 100m jog recoveries in 38, 39, and 40 seconds. We jogged 400m then repeated this. The second set we ran the 1,000m in 3:22 then 3x200m in 39, 39, and 38. After jogging another 400m I paced Marc for the first lap of his 3rd 1,000m in 80 seconds then I stopped. It has beena long time sinceI have done a workout with that short of recoveries. I added some barefoot strides on the football field and did a 2 mile cooldown. These Tuesday evening workouts at 7:30pm in Ft. Thomas are going to be a weekly tradition from now on. Running with faster people can only make you faster!
Wednesday-9 miles: AM-Did an easy 4 mile loop from the house in 29:58 (7:29 pace) then headed into work. After work I went to Clear Creek for a 4.5 mile run in 32:28 (7:12 pace) and 8x100 barefoot strides. 86 degree weather felt like air conditioning!
Thursday-9 miles (1:03:21-7:02 pace): Went to the bike path in Newtown just after 9am and could not believe how hot it already was. When I finished it was 90 degrees with a heat index of 102 degrees! After the turnaround at 4.5 miles I looked like I had jumped into a swimming pool. The scale said I lost 4.5 pounds on this run...awesome. I did manage a 6:49 and 6:44 last 2 miles without even realizing I was picking up the pace.
Friday-4.75 miles: Went to Clear Creek and ran 4.5 miles in 32:36 followed by four strides. I wanted to watch the Tour live this morning since it was the last mountain stage and I didn't have to work until 3pm. This meant I had to run at 1pm when there was a heat index of 110 degrees, dumb. At least the sprinklers were shooting out on the soccer fields!
Saturday-0 miles: Worked until a little after 5pm then we had the Arpin's and Hadaways over for dinner. Good times, especially my choice in youtube videos. Carrie loves watching youtube.
Totals
Miles-35.75
Time-4:15:15
-Not nearly as many miles as I wanted to get, but the heat made it pretty difficult. Hopefully the temps will drop a bit next week and I can get some longer runs in. Hopefully next week I will be able to get 50 miles in with a better effort on the track on Tuesday. On a side note, anybody who is interested in reading a hilarious blog check out my friend Brian Gregg's take on being a first time dad at age 45. It is HYSTERICAL! I think my favorite line so far is: "I haven’t glanced at one parenting magazine. If something goes wrong with my kid, I can Google it!"
Sunday, July 24, 2011
Saturday, July 16, 2011
Week of 7/10-7/16
Sunday-0 miles: Hung out all day in New Orleans with my family as well as Matt Carroll and his parents. Flew back this evening and got home around 1:30am, exhausted from the crazy weekend!
Monday-0 miles: Luckily I had a short day at work and was done at 3pm. I honestly still felt hungover from Friday and Saturday's extravaganzas. Tomorrow I will start back with the running grind.
Tuesday, 85 degrees-6 miles (44:32-7:25 pace): Worked from 9:45am-7:45pm today and then headed out for an easy 6 miler up Madison to Woodburn and back down to Oakley Square then back to the house. About a mile into it co-worker Brian ran up behind me and joined for about 2.5 miles where he stopped at the store to head home. My knee was hurting pretty bad during the whole run which worries me since I haven't even run in the past 4 days. I really need to get back on the grass and stay off the road.
Wednesday, 90 degrees-6 miles (5.5 miles in 39:38-7:12 pace, 8x100 barefoot strides): Went to Clear Creek Park to run on the soccer fields, and surprisingly my knee didn't hurt at all! I plan on making the effort to run out here most runs, even though it is pretty boring and has no shade.
Thursday, 85 degrees-6 miles (5.5 miles in 38:35-7:01 pace, 8x100 barefoot strides): Same run as yesterday, a little bit cooler which made the run a little easier.
Friday, 91 degrees-6 miles (5.5 miles in 38:56-7:05 pace, 8x100 barefoot strides): Again, same boring run except it was pretty hot today. The good news is my knee has not hurt much at all the past 3 runs.
Saturday, 84 degrees-11 miles (1:17:00-7:00 pace): Went to the Little Miami River Trail for my first long run in 2 weeks. The first 4 miles I was running about 7:15 pace and was feeling kind of dizzy. After that I started feeling pretty good. I noticed from 4 miles to the turnaround at 5.5 miles I was picking up the pace without even knowing it. I ended up going out in 39:35 (7:12 pace) and coming back in 37:25 (6:48 pace). Very happy with this run.
Totals
Miles-35
Time-4:06:41
-Good week considering I only got 5 runs in. Next week I am hoping to bump the mileage up to 50 per week with a track workout on Tuesday evening across the river in Kentucky. 5 weeks until Madison!
Monday-0 miles: Luckily I had a short day at work and was done at 3pm. I honestly still felt hungover from Friday and Saturday's extravaganzas. Tomorrow I will start back with the running grind.
Tuesday, 85 degrees-6 miles (44:32-7:25 pace): Worked from 9:45am-7:45pm today and then headed out for an easy 6 miler up Madison to Woodburn and back down to Oakley Square then back to the house. About a mile into it co-worker Brian ran up behind me and joined for about 2.5 miles where he stopped at the store to head home. My knee was hurting pretty bad during the whole run which worries me since I haven't even run in the past 4 days. I really need to get back on the grass and stay off the road.
Wednesday, 90 degrees-6 miles (5.5 miles in 39:38-7:12 pace, 8x100 barefoot strides): Went to Clear Creek Park to run on the soccer fields, and surprisingly my knee didn't hurt at all! I plan on making the effort to run out here most runs, even though it is pretty boring and has no shade.
Thursday, 85 degrees-6 miles (5.5 miles in 38:35-7:01 pace, 8x100 barefoot strides): Same run as yesterday, a little bit cooler which made the run a little easier.
Friday, 91 degrees-6 miles (5.5 miles in 38:56-7:05 pace, 8x100 barefoot strides): Again, same boring run except it was pretty hot today. The good news is my knee has not hurt much at all the past 3 runs.
Saturday, 84 degrees-11 miles (1:17:00-7:00 pace): Went to the Little Miami River Trail for my first long run in 2 weeks. The first 4 miles I was running about 7:15 pace and was feeling kind of dizzy. After that I started feeling pretty good. I noticed from 4 miles to the turnaround at 5.5 miles I was picking up the pace without even knowing it. I ended up going out in 39:35 (7:12 pace) and coming back in 37:25 (6:48 pace). Very happy with this run.
Totals
Miles-35
Time-4:06:41
-Good week considering I only got 5 runs in. Next week I am hoping to bump the mileage up to 50 per week with a track workout on Tuesday evening across the river in Kentucky. 5 weeks until Madison!
Monday, July 4, 2011
Week of 6/26-7/2
Sunday-0 miles: No running today, had way too much fun at the wedding in Oxford, OH last night. I just can't keep up like I used to. Had a nice little visit from Nicola in the afternoon before her journey back to Louisville. Took a 90 minute nap and still went to bed early.
Monday-10 miles (1:10:17-7:01 pace): Decided to punish myself today for the drinking I did two nights ago at the wedding. Did a very hilly loop (1,216 ft. elevation change) that included running up the long 2 mile hill up Erie and Observatory almost to Ault Park, Edwards Rd. to Grandin Rd., and a bunch of other lovely inclines and declines. First day of work at Bob Roncker's Running Spot, largest inventory of shoes I have ever seen. Everybody that works there seems to be awesome and love what they do, which is the kind of place I am looking to be a part of.
Tuesday-0 miles: Sore from the run yesterday and was on my feet for 9 hours today, so took the day off.
Wednesday-6.9 miles (48:59-7:05 pace): Ran with co-workers Matt and Brian after work around Oakley, Mt. Lookout and Hyde Park. It is pretty awesome to actually have people to run with!
Thursday-6.1 miles (5.6 miles in 41:23, 8x100 strides): Went to Clear Creek Park to get some grass running in. Felt pretty good, just taking it easy. Did some barefoot strides afterwards which felt nice.
Friday-11 miles (1:18:49-7:10 pace): Went to the Little Miami River bike path for an out and back 11 miler. At the turnaround my shorts and shoes were already completely soaked due to the crazy humidity. Even though I was running by 9am, it was already 85 degrees. The last 2 miles I was struggling and really didn't want to be out there anymore. I did this longer run today because I knew I probably wouldn't get any running in this weekend.
Saturday-0 miles: Worked until 4:30pm then Carrie and I headed to Pittsburgh to visit her family for the weekend.
Totals
Miles-34
Time-4:02:08
-Last week I did 35 miles in seven runs, this week I did 34 miles in four runs. The quality is getting there, now I just need to work on the volume. With going to Pittsburgh this weekend and to the wedding down in Louisiana next weekend it may be a little bit longer before I can really up the mileage before the half-marathon in late August.
Monday-10 miles (1:10:17-7:01 pace): Decided to punish myself today for the drinking I did two nights ago at the wedding. Did a very hilly loop (1,216 ft. elevation change) that included running up the long 2 mile hill up Erie and Observatory almost to Ault Park, Edwards Rd. to Grandin Rd., and a bunch of other lovely inclines and declines. First day of work at Bob Roncker's Running Spot, largest inventory of shoes I have ever seen. Everybody that works there seems to be awesome and love what they do, which is the kind of place I am looking to be a part of.
Tuesday-0 miles: Sore from the run yesterday and was on my feet for 9 hours today, so took the day off.
Wednesday-6.9 miles (48:59-7:05 pace): Ran with co-workers Matt and Brian after work around Oakley, Mt. Lookout and Hyde Park. It is pretty awesome to actually have people to run with!
Thursday-6.1 miles (5.6 miles in 41:23, 8x100 strides): Went to Clear Creek Park to get some grass running in. Felt pretty good, just taking it easy. Did some barefoot strides afterwards which felt nice.
Friday-11 miles (1:18:49-7:10 pace): Went to the Little Miami River bike path for an out and back 11 miler. At the turnaround my shorts and shoes were already completely soaked due to the crazy humidity. Even though I was running by 9am, it was already 85 degrees. The last 2 miles I was struggling and really didn't want to be out there anymore. I did this longer run today because I knew I probably wouldn't get any running in this weekend.
Saturday-0 miles: Worked until 4:30pm then Carrie and I headed to Pittsburgh to visit her family for the weekend.
Totals
Miles-34
Time-4:02:08
-Last week I did 35 miles in seven runs, this week I did 34 miles in four runs. The quality is getting there, now I just need to work on the volume. With going to Pittsburgh this weekend and to the wedding down in Louisiana next weekend it may be a little bit longer before I can really up the mileage before the half-marathon in late August.
Monday, June 27, 2011
Week of 6/19-6/25
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-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.
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.
Subscribe to:
Comments (Atom)