Sunday, August 28, 2011

Putting one foot in front of the other...

I am pooped but at the same time I feel pretty good.  I have never committed this much time to running only and I feel like it is coming along.  This week I got 2 specialty workouts in I do not normally spend time doing.  I still need work but it is coming along.  I would like to send a shout out to my man KD.  He represented well at the World Championships, just a tough break.  Here is how my week went:

Monday-3 miles at 8:49 pace.
Tuesday-Easy 3 miles at 9:45 pace.  Did it at night and it was super hot....Sully had to run.
Wednesday-Hill repeats at Exploration peak.  1 mile warm up.  1/4 mile up/down X 3, with 500 foot gain per repeat.  My legs were absolutely gassed at the end of the 3rd.  Excellent workout.
Thursday-Easy 40 min.  Wetlands park.  Flat, fun, humid, sully loved it.  Ave 9:08 pace.  Helps running with these girls.
Friday-Easy 30 min run to scope out where to do the mile repeats for saturday.
Saturday-Mile Repeats.  2 mile out and back nice and easy.  1 mile X 4.  I was looking for all to be under 8:20 and above 8:00.  I ended up with 8:18, 8:23, 8:05, and 8:28.  Easy 10 min cool down.  I felt very strong.  I could have done one more going the down direction, lol, but coming back I would have been pooped.  I just did what I was told.  My legs feel so much better moving faster.
Sunday(today)-Long Run.  The girls had 70 min and I had 90.  We ran 6 tunnels.  8.07 miles in 1:25 for a 10:06 ave.  I felt spent.  It was very very hot and the air quality was poor.  I had a big week and today if felt hard to get out there.  I did it and banged it out.
Stats:  28.51 ish miles.  Big for me...Quote:

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."
-Paul Tergat, Kenyan professional marathoner

I am finding what I can give.

Sunday, August 21, 2011

running in a different place...

Not physically but mentally.  Running 6 days a week is a change for me.  Not bad though.  I am really looking forward to it.  Getting more experience.  I am having trouble with where my head is at.  I have decided to incorporate my own coach.  Karl from  is a very good friend of mine and one hell ova coach.  I am going to start running with the UNLV runnin rebel cross country team and I am not sure how that is going to go while training for the Las Vegas Marathon.  He is going to modify my running with the girls to match my getting ready for Las Vegas.  All I have to do is put one foot in front of the other.  Usually I am my own coach so now I must trust someone else to get through and I have full trust in Karl.  Here is how my week went:

Monday-Training Run.  4 miles.
Tuesday-Medium long run.  6 miles.
Thursday-Easy run.  3 miles
Friday-Training Run.  4 miles
Saturday-Change in the schedule.  TT bike course for the Amica race next sunday.  My sprint next week that I may or may not be racing.  Then we ran the sprint course too.  Unexpected 3 mile run.
Sunday-Wanted another medium long run but decided to sleep in.  We went to the lake and given how busy I am going to be I jumped on a chance to hang out.

That is 20 miles in a week.  I ran 11 days in June, in August I have run 14 days and we are not close to the end of the month.  20 miles is not a lot for me, I usually do it in fewer days and bigger chunks.

Sunday, August 14, 2011

Getting Ready for the season....

I have spent the last few weeks getting work straightened out to change my schedule.  I have had a few meetings and introductions and I am ready to coach my first practice.  It is not getting here fast enough.  I have been getting my body ready to run that many days a week.  The most I have ever ran in one week is 4.  This will be a step up when I go to 6 days a week.  Since this is a training blog I will stick to this topic.  Here is how my week went:

Tuesday-Run 4 miles.
Thursday-Run 5 miles
Friday-Run 4 miles
Saturday-Honoring my commitment to shannon.  45 mile bike ride and 4 mile run.  The bike was out to Jean, NV and back.  The run began with a summer rain shower that was so awesome.  Then a 4 mile run.  Made me real bummed this kind of effort is going to a race but it is what it is.  I felt awesome today.
Sunday-Long run scratched.  Sully has been sick and we took him to the vet.  Just a bowel irritation at this point.  I was going to go 8-10.

This week I hope to run monday-saturday.  We will see how things go.  Quote:

"A win on the track is not easy to easy to achieve, but a win in cross country is a rare treat."
Jack Daniels, PHD

Our first meet is at Reno our rivals to the North.  Bring em on!  I started reading Daniels' Running formula.  I heard it is a running coaching must.

Wednesday, August 10, 2011

Monday, August 8, 2011

I forgot to post?

First and foremost thanks for the comments and emails for congrats.  That means a lot to me.  Life is funny these days.  Not having a training plan is weird.  It has been more than 3 years of continuous training.  I have practice starting in a few weeks and I trying to get myself acclimated to running 6 days a week.  Who knows what the next few weeks will bring but I am hopeful it will be a huge learning experience.  This week has been interesting.  I have been low level sick now for about 2 weeks.  My stomach/bowels has been turning tricks in my body.  Not fun at all.  Here is how it went:

Tuesday-4 miles.  Sully is a good running buddy.
Wednesday-4 miles that turned into 2 miles.  Had a bowel episode at the lake when Sully and I were at the lake and things just didnt work out.
Thursday-5 miles.  Just getting miles in.
Saturday-Swim/bike brick-Newbie training and not so much training for me.  I love exposing people to this lifestyle.  She is going to be a great addition to the group.
Sunday-8 to 10 mile run turned into 2 miles.  I almost had the worst run ever.  Thank god I got home in time.  one mile out and one mile back.  ROUGH.

Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo,
Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.  

KD via someone else, lol