Week 4 - day 4:
9 mls @ 10:19 p/m-left knee was pretty sore..gonna use some ice on it tonight. Tomorrow's a rest day....good! Otherwise the long run felt great! 80 F degree weather in Dallas today...this is so weird for February!
This week will be: 3 mls; 5 mls; 3 mls and 10 miles
Finally got to running the Leif Erickson Trail in Forest Park. Been itching to run the trail and see how well my FR305 tracked. Signal quality was 'Good' so I'm a little worried when I run in some of the more dense areas. Weather was nice ~ 42 degrees and a little drizzle here and there.
Miles for today ~ 17.5 at 2:29:31. Surprised at how good I felt afterwards as I was running faster than I wanted for the distance. Heart rate in the 150s most of the run.
Dan ~ Congratulations on registering for Chicago. I'm still procrastinating on registering for Portland. Hoping to squeeze in RnR San Diego in June.
WOW! Thanks for all the encouragement everyone!!! That's super-motivating. I'm really excited! started looking for hotels this week. Think I'll take the train from Flint to Chicago, I hear it's a great ride!
Today was my long run. 7.18 miles outside in the freezing @$$ cold rain. About three minutes into the run, I stepped into a BIG DEEP puddle of water. My feet soon went numb. Then I turned east, right into a good stiff wind, which blew the aforementioned rain directly into my face! I got about half way done and realized I was happy 
! Finished in decent time (1:17:07, which comes out to a 10:43 pace). I had to have a little help from the wifey in getting undressed, though, cause my hands and fingers were not working. I can't wait till the weather moderates itself here. We had a good winter snow on Saturday, tomorrow it's supposed to be near 50, and Wednesday it's supposed to be back in the teens and snowing again!!!
Good luck to all with upcoming long runs. By the way, I just came across a podcast called Phedippidations. Anyone ever listen to these? If so, what are your thoughts?
Dan-congrats on your long run. Keep on runnin'!!
Week 5 - day 1 (Hal Higdon's Marathon program):
3 mls @ an easy 8:54 p/m pace! Knees are feeling much better. Looking forward to my 5 tomorrow and then 3 Thurs and 10 Sat!
Weather dropped from 74F/sunny to 46F/rainy within hours (gotta love Texas)....
Back on after being slack.
Struggled through 5.4km yesterday in preparation for a 14km fun run in the end of March. Ran a surprisingly good time of just over 25 minutes, but worked way too hard. Was quite embarrassed considering 4 months ago i was running my first marathon.
We are still in the midsts of summer so am trying to organise runs around 30C+ days. hopefully I can follow the same program as last year when I ran this fun run, a half in June and then the Melbourne marathon in October.
Keep up the good work everybody.
Dan by the way - I dont run in the extreme cold you guys do. Does it make it more bearable getting the wife to undress you at the end. Mine wont come within metres of me after a run. Might have more to do with me!!!!
8 miles warm up, 15 x 17-20 second hill reps, 3 miles warm down
Our hard workout got pushed back a day, since the track was flooded. But man, its 70 degrees here in southern Indiana in early February. How crazy is that?
What a great rest day; yesterday. Just did a quick 2 miles in the gym today with an 8:37 min/pace @ 3.5% incline. Warm spell here and rain, makes for a messy run and I only had to do two mile today. Things should be frozen by tomorrow with the weather we're expecting. Looking forward to being outside on Thursday for my 6 miler.
Good thought on the train Dan, especially with the way airline prices are going.
Didn't have time to post on yesterday's run so here it is.
Took it easy. Nice enough day, high 30s with a slight drizzle, but windy. Managed to keep my HR where I wanted it.
6.25 miles @ 0:50:53
Great times everyone!
Week 5 - day 2:
5 mls @ 8:38 p/m -----Feeling much better and great weather in Dallas
50 F - sunny-strong wind
Another 3 tomorrow-rest Fri and then 10 on Sat!
2 miles today, about 6-8 inches of wet slick snow on the ground, with more falling, no YakTrax (left them at work). It was super windy, coming from the NE right off the bay, at about 25 MPH, gusting to about 35-40 MPH. Felt good, other than eyelashes freezing together.
Feeling a little twinging in my upper shins after my long runs. It doesn't feel like shinsplints (at least not what I remember). I'll keep icing them and seeing if it gets worse. I have a physical later this month, I guess we'll see then.
Good luck to all in New England, this snow and wind is headed your way! 6 mile tempo run for me on Friday evening.
25 mph wind today, so we amended our workout.
2m warm up, 2x4k tempo (13:30/13:17 with 2:00 rest in between), 6x200m on the track, 2.5m down
Ran too slow (for me) on the tempos. It seemed like everyone else was racing the tempos, while I was staying under control, and the end result was me holding back a little too much (~10-15 seconds/mile)
Took it nice and easy again today. Legs still a little tight. Ran my standby lunch run around the waterfront. Nice and flat
Can't decide whether I should take a day off tomorrow or Friday. Gearing up for an 18/19 miler over the weekend. I'm hoping the weather turns a little nicer.
Today's numbers - 6.3 miles @ 0:51:51
Everyone have a good evening.
This looks pretty interesting so i thought i would join in.
A.M. - 40min easy run, got in about 5.5mi it was pretty uneventful
P.M. - a not too strenuous 10x300m on the track in ~46's . Haron Lagat came and ran with us again today and lets just say that guy makes me feel slow. He is trying to make the olympics in the 3k steeple for Kenya, which would be quite a feat needless to say.
Good morning, everyone.
I got tired of listing the same thing (Bike 50 minutes, Bke 30 minutes, circuit training legs, yada yada), so I've been on a break from posting. I have been in the gym, however, and am getting ready to start back with minimal running miles and hopefull some trail runs starting next week. My orthodics should come in the next few days, and I'll transition them in by running first with Superfeet insoles while wearing the orthodics during the day, per my PT's suggestion.
I too was planning (still am, actually) running Chicago in the fall, but won't register until I have a better idea how my training is going to go. Has anyone here used the FIRST Program? I got the book a couple of days ago, and am intrigued, but don't like the idea of only running 3 days a week. Of course, at this point I'm starting to hate the bike, so spending time on that instead of running is not so attractive.
Afternoon All,
Great afternoon to run in Portland. Mid 40s with some wind. Ran a nice flat loop around the Willamette River. Felt great. Wished I could have put some more miles in, but I had to get back to work 
Today's numbers - 10.25 miles @ 01:19:58
Good Day everyone!
Welcome chiggyxc and welcome back changingground!
I'm following Hal Higdon's Novice 1 program (18 weeks) for my first Marathon. He has you run 4 times a week with Friday/Monday off and Cross train on Sun. I should be ready by mid May--I ran my first 1/2 this past Thanksgiving.
Today was week 5 - day 3:
3 miles @ 8:59--easy conversational pace
Knees sore from 5 mile PR yesterday...
55 F and sunny in Dallas!
Good Evening (east coast time zone)
As Dan said the snow was heading our way. Second time this week I sallyed-out and went to the gym on the treadmill. Everything is covered outside and half the sidewalks in my area still haven't been plowed. Plus, running in the road around here with the college kids driving around in the snow storm just isn't smart.
Anyway I did my 6 mile tempo run. Felt good with a total 8:58 per mile for 6 miles. I think I ran 3 of those miles at an 8 min. pace, but I lost track with all the TV's in the Gym. I so miss the road. Treadmills suck......
Oh well, 2 miles tomorrow; till then 
A pretty regular training day for me
6 miles in the morning. I was really sore and kinda tight from yesterday's workout in the rain, so I needed a little shakeout to get rid of that.
12 miles in the afternoon. A pretty easy recovery run really. We went out and saw some buffalo (yes, buffalo) and then just ran around a bit after that.
Two days until my first (real) race of the indoor season, I'm pumped
Another windy day here in Texas, it's been that way for a week now and it's starting to get annoying. I can't complain about the temp though it was a beautiful 50*.
Today was just a 1 hour recovery run going a little over 8mi. We picked it up to about 6:20 pace the last 2 or so miles to keep from getting into that easy run shuffle. Also did 6x100m strides afterwards.
Just an easy 3 miler this evening. 10:41 pace @ 23 degrees out. Long 7 or 8 miler on Sunday. Have a great week-end everyone.
Yesterday: 4 easy in the am and a wu + hard 10 at ~5:50pace on some very hilly terrain in the pm.
Today I race on the 4x800m. Normally we wouldnt do a hard workout the day before but this meet doesnt mean much so we are running through.
and good luck kdogg let us know how you do
Another week done!
Week 5 - day 4: 10 mls @ pretty easy 9:42 p/m pace.
68 F and sunny/beautiful day in Dallas!
Could gone a couple more but I'm trying to follow the training plan....
Next week is a step back week in mlg according to Hal's plan!
Good Luck everyone!
Good job to everyone on their runs! KDogg, not sure what you consider a good day, but your log looks pretty damn good in my eyes! I feel like a slug compared to you! 4 minute miles?!?!?!?! I say well done!
I was scheduled for a 6 mile slow base run yesterday with a 2 miler today, but wound up with a POUNDING migraine and some gastro-intestinal issues nobody wants to hear about, so I delayed my 6 miler. Felt much better today. Ran my 6 miles (1:11:35, for an 11:49 pace). The trip back was about 5 minutes faster than the trip out. Not sure how I managed that, but no complaints. Weather was nice, about 32 degrees, with a slight breeze out of the south, just a little bit of falling snow, and nobody on the rail trail but me and a family of rabbits!!
2 mile easy run tomorrow, then an 8 mile long run on Monday. Good luck to all with long runs coming up.
245 : 8 : 32 : 29 till Chicago!!!
10.15 miles @ 01:20:36 today. Great morning run. Planning on doing another 10 tomorrow.
Everyone have a good evening.
What a workout. Have you ever seen Rocky IV when he goes to Russia and runs in the snow with boots on with his feet slipping everytime he pushes off? Well, I just ran 8.3 miles that same way in my Nimbus 9 with yaktrax. What a horrible experience that was. I know that there's a salt shortage in the northeast, but can't we just plow a little. I ran a 10:58 pace and feel like I just ran a 1/2 marathon. Good thing this is my off week coming up.
I hope everyone else is having a better time. Thanks for letting me complain about the weather and my state's plowing ability. Have a great week everyone.
haha, thanks dan. A good day for me is ~14:52 or so in the 5k. Thats what I gotta run to hit a provisional qualifying mark (in other words I gotta run that to have a shot at qualifying for indoor nationals). At that particular race, I was trying for a 15:10, which at this point in time, is definitely within reach despite the amount mileage I'm putting in. Thanks for the encouragement though
Today was my long run, 17 miles. It was kinda cool, I ran it "backwards". I ran an out and back, the first part was with the wind and the second part was straight into the wind. I ran 56:00 out and then came back into the 22 mph wind and returned in 57:00, then I ran around a little bit to get my remaining time. 8 degree wind chill
You'll get there kdogg in fact from your workouts i'd say it shouldn't be a problem. It's tough to have a good race while keeping your mileage that high.
This weekends meet was the most fun i've had in a while despite running slow in my leg of the 4x800. I was at about 1:58, not terrible but definatley not my best. Anyway back to the good stuff. I got to watch a lot of friends run pr's, one in particular. Haron Lagat (mentioned earlier) officially broke 4 in the mile with a 3:58.30. This is extremely impressive because the track is very slow and is at altitude. The altitude converted time is ~3:55.69 and would be the fastest time in the world for this indoor season.
Next weekend I hope to get a pb myself at the Tyson inv. in Arkansas. It's my first major meet and I'm kinda nervous. My goal is to get as close to 4:10 in the mile as possible.
Today's run was just an easy 45min run at a little over 7min pace.
chiggyxc, 3:58.30?!? wow! congratulate your friend for me. that's just amazing. I doubt I could cover a half in that time right now. (by the way, are you at Texas Tech? I used to live in Amarillo, about 12 years ago).
KDogg, good luck with the upcoming season. Let us know how your races go.
Yesterday, it was 2 degrees, with a 25-35 below wind chill. I was planning on doing 2 miles on the treadmill after work, but then I wound up chasing some knucklehead through the woods for about a mile and a half, then had to drag him back out of the woods. The snow was up to my knees at time, and I was carrying 35 lbs of gear with me. I decided (since my heart rate was definitely up in the training range for about half an hour or better, and my quads and glutes were on fire from high stepping through the snow) that this counted as my run for the day. supposed to do 8 today, but it is currently -3 degrees and windy. Maybe I'll find an indoor track somewhere.
Dan ~ I think you have us all beat when it comes to training. A mile and a half with 35 lbs of gear? Sheesh! And I thought my watch and my mp3 player where a weight annoyance. Obviously, I don't know what weight is 
Great day to run in Portland today. No wind, no rain AND sun! 50 degrees. It is downright tropical for us.
Today's numbers ~ Nice and easy 10.84 miles @ 01:24:34 .....
Everyone have a good evening!
Dan, yep I'm originally from the Abilene area and I decided to walk on the team here at Texas Tech and try to work my way into a scholarship. It's not the prettiest area as you know but I love the people out here.
AM: 40min easy run
PM: 5x800m with 2.5 min rest, averaged 2:12 + 2mi wu & cd
3:58 is blazing, thats for sure. I could barely do 600m at that pace and thats if I'm lucky, hahah.
One of my acquaintances, Jordan Fife, broke 4:00 this weekend too at the Meyo Invitational (Notre Dame). For me, the thought of running a sub 4:00 mile is crazy, but then people go out and do it and we are amazed. I love it
chiggy, Tyson is the place to go fast. Its my understanding that their track has a 60 degree embankment and then there is the fact the meet is being televised on ESPN, which means that there is going to be tons of great competition, so that'll make for really fast times. Good luck man, I will definitely be keeping an eye out for some fast times from ya
dan, your story about chasing down that dude is awesome. I guess I gotta say, keep up the good work!!
As for me, 11 miles today, ran in an ice storm. It was kinda fun for awhile, but towards the end it just sucked. I'm gonna cut back my mileage a bit, I think I am getting overtrained. So if all works out like my coach and I think it will, this weekend should be pretty fast. We'll see
pdx, between the ballistic vest, the gunbelt, with all the tools hanging from it, and heavy winter boots, it's pretty close to 35 lbs, I've weighed it (and you feel every ounce when you have to chase someone). That's part of the reason I started running again, people were getting away from me!
Chiggyxc, I really don't miss the scenery there, but you are right about the people, top-notch!
Great times on your runs everyone, Ican't wait to start some speedwork to get my times down. Today's run was taken indoors again (12 degrees with an even 0 wind chill. I was planning an 8-miler, so I went to the local Y, and so did everyone else in my town. I wound up getting on the one elliptical machine for about 26 minutes until a treadmill opened up, then ran 6 more miles. Took about 1:28:00 total. I felt really good once I got into a rhythm on the treadmill, and actually ran my last 1-1.5 miles at about a 7:30-8:00 pace, with a pretty good kick in the last two minutes.
I decided to try out an energy gel during my workout today, so at the 50 minute mark, I sucked down a powerbar gel. I didn't really notice the difference, until after I was done running. then I realized that was about the time my pace picked back up. I felt like I had a bunch more energy. I guess refueling with more than water or gatorade helps!!
tomorrow's a x-train day, then 2 miles on Wed. Keep running, everyone.
Sun and Mon were rest days on my marathon program; today (tues) was week 6 - day 1:
3 mls @ 8:49 pace..nice easy leg stretcher. 60 F and sunny on the beach. Business took me to Coronado Island this week, it's really awesome weather here and very easy to run.... 5 tomorrow, 3 Thurs and 7 Sat. Next week bumps my long run to 12 mls the 13 the next week.
Good Luck everyone and keep the updates coming!
yesterday I had 90 minutes of aqua jogging. Jogging without those vests and having to have your hands above water SUCKS, if any of you were wanting to know.
The whole environment here looks like a big frozen tundra. Running fast is impossible. So we had to do our workout in the pool yesterday and might have to do todays workout in the pool too
today was just a fartlek (1min hard/1min easy)x15 to gear up for friday's race.
tomorrow is 30min easy
my mileage has really suffered trying to get rested for this one cause it's gonna take all i have and more to just stay in the race... it's gonna be fun ;)
week 6 day 2:
5 mls @ 8:53 p/m-not a bad run, but not great.
60 F and sunny: back in Dallas today.
3 tomorrow; rest Friday and then 7 on Sat.
G'night all!
Well done all. I pushed out a 2.8 mile recovery run today (meant to do three, but apparently stopped a block short of where I was supposed to, oops), 27:49, which averages out to a 9:58 pace. I guess I am getting faster, cause I thought I was at about an 11 minute pace. Felt good, even though the cold burned my lungs a little.
6 miles Friday, then two more on Saturday.
The ice persists here, its impossible to run fast outside. So I hit the belt (treadmill)
2m warm up, 5m tempo (26:45 / 5:21 pace), then two race pace miles (4:52/4:50), 2m down (all at 1% incline)
The tempo miles felt EASY, I was loving it. The race pace miles felt actually like race pace miles, not like 'I'm gonna die miles'. So I'm hoping this weekend goes better than last, haha
Beautiful night for a run.Mid 20C, and ran like the day deserved me. Did 4 laps of the same circuit of about 2.59km that I did on tuesday. has a hill climb of about 800m, and i pushed up that as hard as i could each lap. Ran with three others who will be doing the charity run with me at the end of the march, and i am a little bit advanced of them. Probably did another 6 minutes of running back down the hill to run up agai with them.
Ran the 4 laps in a touch over 45 minutes for about 10.36km which I am really happy with, given the lack of work i have ben doing. gave me tremendous confidence for the run. Felt really good, certainly wasnt a struggle, so will be able to pump it up a bit in the enxt few weeks.
Want to do another half in June, and then the marathon in October. Want to beat my 3.42.25 from last year. Good luck to anybody doing runs over the weekend.
Long day, temps in the low 20's for the high (KDogg, I can sympathize, I can't remember the last time we didn't have a foot of snow on the ground here!!). I twisted my ankle this morning walking across the parking lot, so I tried to nurse it throughout the day at work so I could run. Felt good by midday.
7 miles today, along the rail trail in Midland, MI. It's marked in half mile intervals, so I planned to run out 3.5, then back. Well, lo and behold, the half-mile markers only go to the 3 mile mark, so I ran four out, then three back, then cooled down for the last mile. I've decided to add a tempo run each week, so my pace was a little faster today. I finished in 1:11:34, which is a hair over 10:13 pace. I got a pretty bad side stitch at about the 4.5 mile mark, which slowed me down a bit for about a quarter mile, but then I picked it back up. I made the first four miles in 41:49, and the last three in 29:44. I'm content with my time today. And another bonus, I've lost 21 lbs since I started running! Only 11 more to go to my target weight!
Good luck to all on their runs this weekend. 2 recovery miles tomorrow .
This is my off week. It's was only 6 degrees this morning and the sidwalks are bad. It's not just the ice it's the ankle-breaking- crusted mounds. I decided to run at the gym today. 49:42 mins for 6 miles; it's an 8:17 pace. I feel really good this week. Can't wait to get back to the 20+ mile weeks.
My first 1/2 marathon of this year is just 7 weeks away.
Evening All,
Kind of stopped posting for a bit as my posts were getting repetitious. However, a big personal achievement for me today.
From 02/03 - 02/16, over the course of 10 runs within those 14 days, I have managed to run over 100 miles. Never done that before.
Today's run at 14.24 miles in 01:52:16 put my total mileage at 101.51. And to boot, I ran it on the coast (Highway 101) from Depoe Bay, OR to Newport, OR. An absolutely clear and beautiful day to run.
Everyone have fun on your runs and enjoy the holiday weekend.
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