Sunday, January 25, 2009

Training / Random Thoughts

Training went well this past week. The tempo run on Tuesday was a good test. Glad Matt did it with me. Saturday was a real challenge and I felt really good about my current fitness level after that. Next week the mileage climb starts. I really hope the temps climb just a little higher.

I see that McDonalds is giving away free samples on Tuesdays. Free samples? Is this for people who have never tasted McDonalds? Maybe this is their economic stimulas package answer.

Jo had a birthday this weekend. Happy Birthday Jo!

The Cavs continue to rock.

Parenting is tough. Being a single parent is tougher. I think it gets easier once your children are above the age of 25. Maybe not.

I have let go of one of my running concerns / cares / guilts. Time to move towards the future.

I don't like people who complain to hear themselves complain. Offer a solution or shut up.

Here is my schedule for 1/26 to 2/1

Mon: 7 miles easy
Tue: Track - 2 mile warm up / 5 x 1 mile repeats / 2 mile cool down
Wed: 13 group miles
Thu: 10 miles
Fri: 10 miles
Sat: 20 miles - Hopefully carriage trail group
Sun: 12 easy miles


Sunday, January 18, 2009

Training 1/19 to 1/25

An unusual but good week of training behind me. Our sub zero temps sent me inside more than I would have liked. My inside runs were at the Natatorium in Cuyahoga Falls. It is a good facility with a pretty good 200 meter track. I did repeat 1000's and 400's on Tuesday, and longer runs of 13 and 12 miles. One thing about running on a 200 meter track is the need (for me) to look at the lap time and figure out the pace. The 13 mile run required 104.5 laps. I think I calculated and adjusted my pace 95 out of the 104.5 laps. The weather looks better this week, so my brain can relax a bit. Here is how the week shapes up...

Mon: 4 miles easy
Tue: 2 mile warm up, 3 mile tempo + 3 min jog + 2 mile tempo + 2 min jog + 1 mile tempo + 2 mile cool down. Heading to Kent State for the first time this year for this workout.
Wed: 9 miles with group
Thu: 8 easy
Fri: 4 easy
Sat: 2miles easy + 2x2 miles tempo w/2min job between + 1 hour easy + 3 mile tempo + 2 miles cool down.
Sun: 12 easy


Sunday, January 11, 2009

Week 15 Training

A nice week behind me inspite of the crazy weather. A few curve balls thrown along the way. Found out Tuesday that the Kent State track does not open in the evening until Jan 20th. I had to hit the road for my 1000 meter and 400 meter repeats. I may try to get to the track at lunch this week. We also had a nice ice storm Tuesday our Wednesday run was crap. Rich and I ran an 11:39 mile inside of Sand Run during our Wednesday run....skating on the ice the entire way. On Friday we got a small snow storm. My first week back at the Saturday carriage trail run. Only 4 of us showed up. Roads were aweful and we slipped and slid for most of the run. I ended up splitting my run in half by finishing the workout on a treadmill.

This week will be the same schedule as last. After that it starts to get hard! I have a few "races" that I will be working into the plan. I will be doing marathon paced workouts within these races. I will only compete in one event prior to the Pittsburgh Marathon. I need to select a half marathon. Right now it will either be the Athens Half Marathon or the ORRRC Half Marathon in Xenia.

Mon: 7 miles eas
Tue: 6 miles easy

Wed: 2 miles WU + 5x1000 @ 5K pace w/2 min easy + 6x400 w/3 min easy + 2 miles CD
Thu: 13 miles
Fri: 8 miles easy
Sat: 18 miles - Carriage Trail group
Sun: 12 miles


Friday, January 2, 2009

Training 1/5 to 1/11

Easy trail running this weekend then the marathon plan kicks into gear. I am going to position 4 of my 7 runs each week with other runners. VR group at Kent State on Tuesday nights, Damon/Nilesh group on Wednesday mornings / Carriage Trail group on Saturdays / Run with Ed group on Sundays.

Mon: 7 miles easy
Tue: 2 miles WU + 5x1000 @ 5K pace w/2 min easy + 6x400 w/3 min easy + 2 miles CD
Wed: 13 miles - Damon group
Thu: 8 miles easy
Fri: 8 miles easy
Sat: 16 miles - Carriage Trail group
Sun: 12 miles - Run with Ed group


Thursday, January 1, 2009

Words are meant to be eaten

2009 is here and you would think that I would be focusing on the next 12 months, but it is not the case. I recently went on a trail run with a large group of people and realized that I need to set my next big challenge. I am reaching an age where PR's just don't come easy or often. So where do I turn? Well....I am going to enter the lottery for the Western States 100 for 2010. Odds are I won't get in. They only select about 30% of the people that submit entries. There are no special privileges either. A simple and pure lottery. Should I get selected I would have had to run at least 1 qualifying event in 2009. This will shape my 2009 running plans (in this order)...

Pittsburgh Marathon - This race is on May 3rd. There will be a few of us travelling to PA to run the re-institution of this race. I am going to follow a different plan this time around. I recently bought the Daniels Running Formula book and will use it as a guide. The trick to this plan is to get in two big workouts a week and supplement the rest of the week with easy to moderate mileage and effort. The structure looks interesting and it certainly will be a challenge. No time goals this time around. Just pure running.

Western States 100 - June 27th & 28th. No...not running the race, but pacing Connie Gardner. I should get a real taste for the event while running out West. If all goes well...I will submit my entry for 2010.

Burning River 100 - I need a qualifying event and this will be it. I vowed never to run a 100 again. Not because it was far or difficult (both being true), but because I didn't think I could have a better experience or performance at that distance. I was totally satisfied with everything that happened that day. I now realize that I can improve upon what I did. I can also crap out which is always possible. My training in 2007 was home grown by me. I have found a coach that will help me prepare for the BR100...and hopefully on to the WS100.

Obviously anything can happen along the way, but this is the blueprint for 2009/2010. If all goes well I will bake, bring, and serve the cake at the post race ceremony with the words "Never Again" written on it.


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