Dropped and

So Thrusday after an easy 4 miles in the morning I head out to Willow River State Park for a run with Finch, Tony, Mike Reanu, Ed, and Wynn. I was told the pace was going to be easy but we always end up rolling the hilly 10 mile loop in a good time. I PRed for the loop in 64:20 and was about a minute behind everyone else. Had stomach issues and had to take a pit stop which is ok. Didn't feel the hottest after the run but a nice 15min ice bath made the body feel better. I know being at the beach in the sun for a few hours before the run didn't help but oh well.

Friday I did an easy 12miles in the morning with shopko trials in there in 82mins and easy/windy 4miles when i got home from work at 530. Went to bed last night with the legs feeling a little soar and woke up this morning ready to do a workout. Instead of doing 6x1000 at 10k-HM pace I did 16x200m in 33-35 with 200m recover jog between each. Did this workout on hell's highway which is an ashphalt/gravel old railroad bed on campus. I did the workout on the gravel portion and my friend Shad did the warm up me and every 4th 200 with me. Shad is coming back from injury and it was nice to have someone there for even part of the workout. All the 200s were 35 or faster with a couple at 34 and 33 towards the end. each 400m total time was about 83-85sec so the overall pace of the run was good. Overall good speed/farlick seasion.

Thursday
AM: 4miles
PM: 10 miles/64:20 (Willow River State Park)

Friday
AM: 12miles/82mins
PM 4miles WINDY

Saturday
3.5mile Wup 16x200m (35sec-33sec) with 200m jog 4 mile CD Total: 11.5miles

Total for the week 100miles (one 5k race, two medium/steady paced runs, one speed/farleck)

Another PR and another first

This week started off with a thud sunday morning when I took my first digger of the year on shopko trials. The next day I headed over to the twin cities for the Brian Kraft 5k. This is the deepest and fastest 5k in MN and this year did not disappoint. My only goal going into the race was to PR and I did by 25seconds. I ended up running 16:20. Another step in the right dorection and I my goal is year is to dip under 16mins hopefully at grandma's 5k. Tuesday I decided to run easy 10 before work and finished with another 10.5 miles with Justin after work for a total of 20.5 miles the day after a race and my first 20mile day ever.

Sunday: 12miles/81mins shopko trials

Monday: 3miles Wup Brian Kraft 5k (16:20) 3mile CD

Tuesday
AM: 10miles/67mins
PM: 10.5miles/71mins

Wednesday
AM: 12miles/75mins with middles 5miles in 30:20
PM: 4miles

Another Week

Running has been going good this week. Thrusday I ran with Justin and his brother on Shopko trials. There was a moutain bike race going on and I will have to remember this in the future if I run in the evening on Thrusdays. Friday was another solid run on shopko trials followed with a 10min ice bath in the South Fork on campus. This summer I not only want to get in more mobility drills but also try to ice three to four times a week if possible. Saturday morning I had thought about doing 10x400m with 400m jog at 5k pace or a little faster but decided to do just a light tune-up workout before racing on monday. I decided to do 4x400m faster than 5k pace with 400m jog. This workout was done once a week during cc and track season in college cutting down the recovery over the course of the season and progressing with faster 400m repeats times. The workout went very well. It was a perfect morning with a light rain during the warm up and no wind during the workout. It was a little humid but it was cool enough the humidty felt good. Ended up with times of 71,70,69,68 all with 400m jog at 7am at the end of a 97mile week mostly run by myself.



The goals for this week is to get a good solid race in monday and one or two workouts later in the week. I would like to hit around 110 miles this week. The race shoudl be quick tomorrow and very deep and I am looking forward to getting after it in my first real race in two months. I will give a race report tomorrow.



Thrusday:

AM:4miles

PM:10.5 miles/71mins



Friday

AM:12miles/78mins



Saturday: 3miles Wup 4x400m with 400m jog (71,70,69,68) 3mile CD Total: 8miles



Week

Heat Wave

The week started out with great weather but it has been getting progressivly warmer and windier since tuesday. I have been getting out the door the last three days by 7 am at the latest for my main run. Running shorter in the evening has easied me into the summer heat. I am running my first serious race since the Human Race 8k in March. Its been just over two months and there have been some high and some low points but more high points.

Sunday:13miles in beloit no time. Just did a loop I knew was about 13 and took it nice and easy

Monday:
AM:14.5 miles/95mins Shopko trials by myself then added on 4 with Shad
PM: 4 miles

Tuesday
AM: 3.5 miles Wup 5xshort loop in Glen Park (2:48, 2:44, 2:42, 2:35, 2:44) 3.5 CD. The goal of the workout was to easy into it since it was 7am and then hammer one and keep the rest under control.
PM: 4miles

Wednesday
AM: 12miles/81mins
PM:4miles

The goals for the rest of the week is to get in one more quality workout and then just miles before mondays 5k race.

94 miles

Here is a run down of my running from last week.

Sunday: 14miles. First 8miles in 48mins with middle 2.5 in 13:50 and then an easy 6miles

Monday
AM: 4miles
PM:12miles

Tuesday
AM: 10miles(3.5 mile Wup 4xglen park short loop 3.5 mile CD) 2:40, 2:38, 2:36, 2:39
PM: 4miles

Wednesday
AM: 13miles
PM:4miles

Thrusday: 12miles traveled home to Beloit

Friday
AM: 10miles progression/farlick in 59:50 around beloit
PM: 4miles

Saturday: easy 6miles no time

Trials by Miles

The last two weeks I have built my mileage back up quick. Last week I hit 92 miles with only one workout TCM one mile road race in downtown Minneapolis. The race was a great expereince and I set a PR on the race course of 4:57. The positives were it was after 16 miles the day before and the i went out in a 70 sec quarter and the first quarter mile is up hill.

Week of May3rd-9

Sunday
AM: 4miles
PM: 12miles

Monday
AM:4miles
PM: 11miles with middle 5miles in 29:50(first 2.5 in 15:40 second 2.5 in 14:06)

Tuesday
AM: 11miles/NT
PM:4miles

Wednesday
AM: 12miles/80mins
PM: 4miles

Thrusday
AM: 4miles
PM; 3mile Wup TCM-1miles (70,77,76,72) roughly 3mile cool down

Friday
AM:4miles
PM:5miles

Saturday:10miles/67mins

TOTAL:92miles

The goals for this week is to get in two solid workouts and a lot mileage. Goal is a 100miles. More about future plans forthcoming.