Sunday, April 26, 2009


I haven't posted in over week because I have been sick with a cold. The last time I was sick was last september so that is a very long stretch for me to be cold free. I ran sunday, monday, and tuesday of last week and took the rest of the week off. I called to to burn with the US Park Service on friday and that hasn't helped me get over this cold. Last sunday I ran probably the best long run of my life to date. I ran with Tony and Jeff Burkhart in Hudson for a total of 15 miles. The goal was to go 2 hours but i ended up running 15 miles in 94 minutes which is just under 6:20 pace. What made it more impressive to me was it was rainy, windy, about 37 degrees out, and i had just done a hard track workout the day before. I do believe now that run in that weather is what caused me to get sick.

I just got done with an easy 5.5 miles today. I had planned on running 90mins but it was cold/windy/rainy out again. My legs felt great and the mind was willing but the rest of my body especially my lungs told me to take it easy.

Last Sat:
3 mile Wup 1x3mile tempo in 16:30, 800m jog, 6x400m at 10k-HM pace with 200m jog between( I alternated running every other 400m with Tony since he did 2x3miles) CD back to the house for a total of 12miles

Week: 100miles

Last Sunday: hilly 15miles/94mins. Ran around hudson with Tony and Jeff. They took me on every hill possible.

The goals this week is to just get the boday healthy and feeling normal again. I would like to get one workout in this week if I am feeling better, most likly at the end of the week. My next race will be the TCM 1 mile a week from thrusday. I am doing this race just as something fun and fast. If I have to get sick I would rather it be now then at the end of May when Marathon focoused training will begin.

Also I would like to say congrats to my gf Denise who threw a lifetime best yesterday in the discus even though she has a pinched nerve in her back.

Friday, April 17, 2009

This week could end being my best running week in a while. I think with the weather finaly being warm and finding out that I have been accepted to graduate school and offered a research assistanship has taken a lot of stress off of me. Yesterday I was able to run in Willow River State park with Finch, Tony, Ed-another Run n' Fun guy, and Mike Reanu. Last fall Mike placed in the top 10 at the chicago marathon.

Today I ran 11.5 in the afternoon with Tony on the trails around river falls. The goal was a very easy run but run ended up being a little quicker than we wanted but that was ok given the warm weather.

AM: 4miles
PM: 10.5miles/68mins

AM: 4miles
PM: 11.5miles/75mins ran 2xback loop in glen park.

Wednesday, April 15, 2009

Fire, Easter, Good workout

I have been MIA the last week or so. Between working and the shoe store, running, and working for Fish & Wildlife I have been very busey. Last Friday and Saturday I had the oppurtunity to work on my first two controled burns. Thrusday after the burn I ran 12 mile and my legs felt very heavy. Saturday the burn took a lot longer due to mopping up buring trees and smoldering logs and took the day off. Last week I was still able to get in 88 miles with 14 miles monday in 94 mins and 10miles thrusday morning with Tony in 64mins so roughly 630 pace. No workouts just mileage last week.

Here is ths week so far.

Sunday(Easter): 11miles ran two loops in Glen Park

AM: 13miles/84mins ran Shopko trails then added on around campus
PM: 4miles medium pace but no time

AM: 12 miles Happy Valley Rd. out and back with no time. Legs tired and need to be stretched a couple times.
PM: 4 miles

AM: 4miles
PM: 3.5 warm up in 22:16 then 5xglen park short loop (2:39, 2:41, 2:40, 2:38, 2:35) 3 cool down. workout felt great once i got rolling warm up was quick (about 10sec slower than marathon pace) so I scraped the 2xmile repeats at marathon pace I was going to do. The last loop was my fastest ever and I was still in control. TOTAL:10

Sunday, April 5, 2009

Its been a while

The last week and a half has been pretty crazy/busey with work and getting other things done. I didn't get in a 100 miles this week but i did hit 93 with a medium paced 12 miler on sunday and threshold workout on thrusday. The goal of the past week was to get the mileage up and try to get my legs under me. I have slowly been putting workouts and mileage goals togather so i have structured running plan from now untill the marathon in october. The goals this week are to get in 2 soild workouts a mini marathon paced workout and a longer run of 15-20.

Week 29th-April 4th

Sunday: 12 miles/76mins with Tony and Ed in Stillwater, MN (hilly)

AM: 12miles/83mins
PM: 4miles

AM: 13miles/84mins
PM: 4miles

Wednesday: 13miles/88mins with Justin in Willow River State Park (steep rolling hills)

AM: 4miles
PM: 11miles (4mile Wup 4xshort loop in glen park 4mile cool down) 2:47, 2:43, 2:43, 2:40
The short loop in glen park including recovery is 1200m and the longer loop including recovery is a mile.

Friday: 12miles no time Shopko trials

Saturday: 8.5 miles

Total: 93miles