Catch Up 5/28-5/31

It has been a few days since I have blogged so I am going to do a quick recap of the last few weeks. My month off has been really nice and I have completed some nice runs as well as stuck with my weight routine. I have stabilized my weight and now need to try and lose 10 pounds before October 7th. The hard part going forward is going to be getting up at 5AM every day when I have been sleeping until at least 7AM. The heat will entice me to get up early. We had a nice, long spring, but it is getting warm now.

May 28th - Did a moderate run around the neighborhood with the goal to keep my heart rate in zone 3 and 4. - 6.3 Miles/8:23 pace/AHR 140/MHR 157

May 29th - Treadmill run and weight workout. - 5.4 miles/47:00/8:42 pace

May 30th - Today I planned to return to the Gazelles for some 800s, but Gilbert chased me off and said I couldn't return until June. I ran the 7 mile loop with Alex and Brian. We didn't go fast enough to keep my AHR in zone 3. I need to work on that.
- 7.15 miles/1:02:22/8:43 pace/AHR 129/MHR 144

May 31st - Treadmill run and weight workout. - 5.5 miles/47:00/8:33 pace

Long Run

Today I met the group for an an out and back long run up Exposition and then up Shoal Creek. I wanted to average under 8:30 for the run and keep my pace under my anaerobic threshold. The weather wasn't too bad since we had a break from the rain. It was a bit humid, but the temps were mild.

For the run, I think I went out too fast trying to keep up with Rich and Alex and had a few miles just over 8 minutes. It was great to run with them again though and they will give me someone to chase over the summer. The hills of Exposition were really killer on the heart rate. Now I know where I lost my marathon during ATT in February. My max heart rate through that section was right at about 160 and I know I was running about 7:30 pace through that section in the marathon. My heart rate leveled off once we crossed over MoPac and then climbed a bit as we ran up Shoal Creek. I turned around right before Hancock and my heart rate really dropped off after that point as we headed down the hills. I had to stop for a small stomach issue on Exposition and I felt a lot better after that. I didn't do a fast finish, but kept the pace under 8:30.

When I got back to A-Shores I did some strides and then headed back to RunTex for stretching. It was a really good run and the best part was my back wasn't stiff at the finish. Hopefully the weight training is paying off.

Stats - 14.5 Miles/2:02:55/8:28 pace
AHR - 142
MHR - 162

Gym Treadmill Run and Weights

Today I hit the gym for a 5.4 mile recovery run and my weight routine. I am enjoying the time on the treadmill since I can watch TV, listen to my iPOD, and people watch. I ran at around an 8:30 pace for 45 minutes and then did a 2 minute cool down. After my run I worked my legs, arms, back, and abs before stretching. It was a really good workout.

Tomorrow is a much needed day of rest since I have run 6 days straight. I am doing a long run of about 12-14 miles on Saturday with the group.

Stats - 5.4 miles/47:00/8:42 pace

Threshold Run

I headed out from home today and wanted to push it a bit to see what type of pace I could get to and still keep my heart rate near my anaerobic threshold of 149. I ran a total of 7 miles. I did a quick warm up mile and then monitored the heart rate for the next 5 miles at a faster pace: 7:53, 7:51, 7:52, 7:55, and 8:06. I did a one mile cool down at a slower pace, 8:36, but my heart rate didn't drop that much. I know as the summer progresses I will be able to drop my pace down to the 7:30-7:40 range and stay under a 150 heart rate.

Stats - 7 miles/56:27/8:04 pace
AHR - 146
MHR - 163

Recovery Run at the Lake

Today I had to get up really early to take Carla's Mom to the airport. I got to RunTex at 5:30 and met Brian and Brad for a recovery run. We hit the trail counterclockwise. I wanted to get into my zone 3 heart rate, but we went way too slow for that. The conversation was good and it was good to see the guys. Next month I need to focus on the heart rate for the recoveries so the slower pace may not work. I may end up my myself for some of these.

I hit 24 hour fitness on the way home for my weight routine, abs and stretching.

Stats - 7.05 miles/1:07:18/9:32 pace
AHR - 126
MHR - 142

Run at Home

I am sticking with my few weeks away from the Gazelles for the month of May. Today I did a fun run through part of the soccer fields and then down to 45 on Escarpment. I was really focusing on staying in Zone 3 of my training zone. I did pretty well considering the hilly course. My average heart rate was in the zone so that is good.

Stats - 6.56 miles/54:48/8:21 pace
AHR - 139
MHR - 157

Easy Run/Gym

Since I didn't get a full workout in yesterday I hit the gym for a run and a weight workout. I hit the treadmill for 5.5 miles in a little over 45 minutes. I wanted to stay in my zone 3 which means a heart rate of 136-143. That is about an 8:30-8:40 pace. That is the pace I need for recovery runs and the lower end of the range for my long runs this summer. I did all the exercises in my weight routine but half the reps. It was a nice workout for one of my usual off days.

Stats - 5.5 miles

VO2 Max Test

Today I skipped my usual Saturday long run to meet with Amanda McIntosh from Peak Fitness to do a VO2 Max test. She is a national champion Ultra runner and it was nice to get her perspective on things. The test was pretty quick, but not easy. She strapped on a heart rate monitor and then put a mask on me which had a decent sized hole where I could suck in air. It looked like one of the masks the fighter pilots wear. After a brief warmup she ramped up the speed to 8MPH and it was on. After 5 minutes, she started raising the incline on the treadmill 1% every 30 seconds. I went anaerobic after about 6 minutes when my heart rate hit 149. I hit my V02 max during my last segment at 9:30 and at 9% incline. The test and the advice Amanda gave me were very good. Overall I got an excellent rating for my cardio fitness with VO2 Max at 55%. She told me I need to watch my junk miles which means I need to do those runs in at least zone 3 of my training zone. Anything under that isn't doing anything for my cardio system. So it would be kind of like empty calories.

I was pretty beat afte the test, but wanted to get some miles in. I headed down to the lake and did a quick run before heading over to watch the Congress Avenue Mile. Overall it was good workout day.

Stats - 5.86 miles including the VO2 Test
4.86 miles on the trail/40:28/8:19 pace
AHR - 144
MHR - 153

Gym Run and Weights

Today I hit the gym for a run and my weight routine. I wanted to do a true recovery so I throttled back the pace a bit from my run on Tuesday. I had a nice run and then hit the weights. I did 3 sets of everything and then headed upstairs for some ab work and stretching. I am really enjoying the weight workouts and hope that it translates into being stronger for my marathon training this summer.

I had planned a 11-13 miler on Saturday, but am now going to do a VO2 Max test on Saturday morning which means on running early. I will pick up some miles after the test or on Sunday morning. The test should be interesting.

Stats - 5.2 miles/46:00/8:51 pace

Moderate Run

I am in week two of my mini break before I start training for Chicago in June and I wanted to get in some harder work that I have been doing. A storm blew through last night which made it really nice last night. I decided to head down Escarpment for a 7 miler and the plan was to come in under 8:00 pace. I started out at an 8:11 pace and then ranged from 8:01 to 8:07 for the next 3 miles. At the turnaround I decided to pick it up and ran back up hill faster which was nice. The last 3 miles were 7:56, 7:42, and 7:48. I felt really good and was really happy with the effort.

Stats - 7.13 miles/56:53/7:58 pace
MHR - 167
AHR - 146

Running and Gym

I am sticking to my Tuesday/Thursday running and working out at 24 Hour Fitness schedule. I ran on the treadmill for 46 minutes covering 5.33 miles and then went through my weight routine. I tweaked something on the left side of my back on Saturday and hit has been sore ever since. It felt a lot better today, but I could feel it during my back exercises. I guess I have to be careful and not over do it. I did 3 sets of everything today and feel pretty good. I did some ab work and the full stretch routine before I was finished.

Tomorrow may or may not be a Gazelle day...I am enjoying my few weeks of rest.

Stats - 5.33 miles

Run at Home

After an exhausting weekend of activities, I slept in and ran at home today. I am enjoying a little break before I start training for Chicago. After all the good food and drink I had over the weekend it was a little hard to get going this morning. Caroline made her first communion yesterday and she was beautiful in her dress. She did a great job doing one of the readings during mass and the whole ceremony was very nice.

As for today's run, I headed out and through the soccer fields and then back to the house. My heart rate was through the roof so I know I over indulged this weekend and could definitely feel it. Tomorrow is another run/gym day and I may join the group on Wednesday for their workout.

Stats - 5.25 miles/0:43:45/8:20 pace
MHR - 163
AHR - 142

Crosstrain/Weights

Today was supposed to be a day off, but after a wonderful meal at Eddie V's last night with the our friends the Dikolli's from North Carolina, I had to do something this morning. I headed over to 24 Hour Fitness for some cross training and my weight routine. I rode the elliptical trainer for 25 minutes and then did my weight routine for my arm and back. I also did some ab work. It was a nice, quick workout. Hopefully I can get on a regular 3x gym routine going forward.

On a negative note, my weight continues to climb. I need to watch my diet closer the rest of the month and as we begin Chicago training. I think working from home is giving me too much access to the pantry and fridge. I also may be building some muscle which isn't a bad thing.

Friday LSR

Today I met Brian, Brad and Jan for a 10 miler on the trail. The weather was really nice with temps in the 60s and lower humidity. My legs and body were a bit tired from my weight workout yesterday so our slower pace was welcomed. We started out in the high 9:00 range and then dropped down to the 9:00-9:15 range for the last few miles. We had some good conversation and made a few water stops. My legs felt better as we progressed and it was a nice run. We did some strides at Auditorium Shores and called it a day.

Stats - 10.13 miles/1:36:26/9:31 pace

Cross Training and Weights

Today I hit the gym for some crosstraining and weights. My right foot is still nagging me so I thought it best to take a day off from running and use the elliptical machine. I need to get rid of this thing this month before Chicago training starts this month. I was on the elliptical for 25 minutes and then did my weight routine for my legs, arms, and back. I did some quick stretches and headed out.

Easy Run at Home

Today I hit the road/trail in Circle C for a 5 mile run. I headed out toward the soccer fields to get some time on the dirt away from the roads. I ran into Wish on the way out and talked for a few minutes. I then got to the 2.5 mile mark and turned around. My legs still feel heavy so it is good for me to just do some easy running.

Tomorrow is gym day and I don't know if I will crosstrain as a warmup or run. I am moving my long run to Friday this week due to a lot of family activities this weekend.

Stats - 5 miles/42:28/8:30 pace

Back to Work

After a couple of days off after the half I hit the gym today. I ran for 5 miles on the treadmill at around 9:00 pace and then did the full weight regimen. My upper body just throbs after the workout so I guess it is working. I did some ab work on the mats including some planks. I finished with a full stretch routine and called it a day.

I will head back to the Gazelles next week. I am still really tired from the trip.

Stats - 5 miles/45:30

2007 Mini Indy Half Marathon

Today was my third "mini" and the conditions weren't the best. It was probably the warmest weather for a half I have ever run.

I flew out with Brian yesterday and we were pretty much on our feet most of the day. We got into Indy and to our hotel around 2:30PM. We hit the expo and were able to rest for about an hour before we met Alex, Jay, and the Carolina boys for dinner and Buca de Bepo. We ordered two family style dishes that really hit the spot. Afterward we hung out a bit before hitting the room. I think I fell asleep a little after 8PM while watching NASCAR and did a final lights out at 9:30.

We got up at 5:30 and were out the door at 6:15 to meet Jay and Alex for the walk to the start. I ate two pop tarts and about 24 oz of Ultima before we left. I also ate a CarbBoom about 30 minutes before the race. The weather was really humid with temps in the mid 60s. It felt cool, but the air was really thick. We jogged over to the area where the wheel chairs park and did some drills. I lined up around 7:15 and the gun went off around 7:35.

The first miles were very strong for me, but I had to make a pit stop during mile 5 which cost me some time. The music was plentiful as usual and in the first half of the race the duo with the old fashion bass. They were playing "Born to Be Wild" when I ran by. The usual folks were out there as well..cloggers, bagpipes, and lots of heavy metal folks.

Mile 1 - 5 Splits - 7:16, 7:13, 7:11, 7:09, 7:45 (pit stop)

After the potty stop we headed into Speedway and there were a lot of folks out there cheering. Coming up onto the Indianapolis Motor Speedway is always cool. We run along the south side of the track and then run underneath through a tunnel into the infield to start the lap. It was at this point that I really started to tire. I tried to get some mojo from the speedway and all the history there, but I knew I was on borrowed time. There were a few local HS cheerleader groups out there which was nice. On the front straight I went wide hoping for a nice photo on the bricks. I saw Al Unser Jr. out there waving and high-fiving runners as they ran by which was really cool. I finished the lap and then wanted to finish the last 4 miles strong. The sun almost peeked out at mile 10 which would have really sucked and made it worse. That stretch was really hard. I was hoping to break 1:35, but at this point wanted to finish under 1:40 to keep my seeding for next year.

Miles 6-12 splits - 7:20, 7:33, 7:34, 7:38, 7:44, 7:46, 7:57

When we reached the final mile I really wanted to finish strong and gave what I had left down the finishing stretch and ran a 7:18 mile 13...very satisfying! Overall, not my best race, but I really enjoyed myself. It was nice to do an out of town race with no pressure.

Overall - 1:38:52/7:32 pace
Finish - 1361/29211
Male Finish - 1202/13967
40-45 Finish - 195/2049

After the race we headed over to the beer garden and watched Dave and Rae again. They are awesome! They left after about an hour and then another band came on that wasn't as good. It was great out there in the sun with cold beer and good music. After that we headed back to the hotel for a quick shower and headed to lunch, the Indianapolis Motor Speedway museum, and then to dinner. We ate ate Bazbeaux Pizza for both lunch and dinner. They have some of the best pizza in the country so eating there twice in one day was great. It was a really fun trip with the guys!

Easy Run and Weight Workout

I hit the gym today after dropping off the girls. I ran 30 minutes on the treadmill at just under 9:00 pace. My foot felt a lot better today so hopefully it was just a tweak. After my quick run I hit the machines to work on my arms and back. My upper body is so neglected. I feel really good after the workout, but these muscles...or lack thereof, have not been used in a long time. Hopefully this does the trick for my back pain and to gain those precious 4 minutes!

Tomorrow Brian and I head to Indy for a great race and some time with the fellas. Hopefully we can actually stay up past 8:00PM on Saturday night and do something fun!

Stats - 3.33 miles/30 minutes

Fartleks on the Trail

Today I ran fartleks on the trail with the Indy guys. We did a 15 minute warmup and then did 1x1x10. I stuck with Jay and Brian as Alex took off. We didn't really push that hard, but did a good job of varying the pace. We skipped the strides and called it a day.

Tomorrow will be an easy 30 minutes and weights at the gym. Friday is a travel day and Saturday is race day. The forecast is now predicting thunderstorms for race day which means humidity. We should be well prepared for that!

Stats - 5 miles/45:48/9:10 pace

Easy 45 Minutes at the Gym

It was all humid and rainy again this morning so I headed to 24 Hour Fitness to do my run. I jumped on the treadmill and watched TV for 45 minutes. I like the atmosphere so the treadmill isn't so bad. My foot was really sore this morning so the softer treadmill was really nice. I did some ab exercises when I finished and did 10 pullups on the "assist" machine.

Tomorrow is 10x1 fartleks on the trail for a total of 5 miles and then I will run for 30 minutes on Thursday and do my arm, back, and ab exercises. We fly out on Friday and race day is on Saturday. It should be a great weekend!

Stats - 5.06 miles/45:00 minutes