Monday:
8 Miles a.m.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Track Workout: Solon
First time in years I did mile repeats on a treadmill.
4 Miles p.m. Warm-up on the treadmill followed by 4 x 100m stride outs.
5:02, 5:01, 4:58
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:00 pace.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park] x-Mass Tree run.
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
12 Miles a.m. Solon
6 Miles p.m. Solon, Hit the Treadmill. 6 min. pace.
1 hour of weights.
Day Total: 18 Miles
Week Total: 122 Miles
Tuesday, November 25, 2008
Training Week November 10 - November 16
Monday:
8 Miles a.m.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon
First time in years I did mile repeats on a treadmill.
4 Miles p.m. Warm-up on the treadmill followed by 4 x 100m stride outs.
5:02, 5:01, 4:58
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:00 pace.
Cold, wind at back on my return jurney.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Ran in Nashville TN.
Percy Warner Park loop 11.2 miles X 2. Plus a cool down.
From the stone-gated park entrance
Day Total: 24 Miles
Sunday:
Percy Warner Park again. loop 11.2 miles Plus out and back section.
Day Total: 15 Miles
Week Total: 125 Miles
8 Miles a.m.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon
First time in years I did mile repeats on a treadmill.
4 Miles p.m. Warm-up on the treadmill followed by 4 x 100m stride outs.
5:02, 5:01, 4:58
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:00 pace.
Cold, wind at back on my return jurney.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Ran in Nashville TN.
Percy Warner Park loop 11.2 miles X 2. Plus a cool down.
From the stone-gated park entrance
Day Total: 24 Miles
Sunday:
Percy Warner Park again. loop 11.2 miles Plus out and back section.
Day Total: 15 Miles
Week Total: 125 Miles
Thursday, November 6, 2008
Training Week November 3 - November 9
Monday:
8 Miles a.m.
10 Miles p.m.
Both runs Downtown Cleveland.
Second run was on part of the new course idea for the Cleveland Marathon.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
5:30, 5:29, 5:27
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:00 pace.
Perfect day to run. Temp 67.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park] Buckeye Trail & Brandywine Falls loop.
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
15 Miles a.m. Tempo run in Solon
7 Miles p.m.
On treadmill, Not very fun. Plus 1 hour of weights.
Day Total: 22 Miles
Week Total: 126 Miles
8 Miles a.m.
10 Miles p.m.
Both runs Downtown Cleveland.
Second run was on part of the new course idea for the Cleveland Marathon.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
5:30, 5:29, 5:27
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:00 pace.
Perfect day to run. Temp 67.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park] Buckeye Trail & Brandywine Falls loop.
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
15 Miles a.m. Tempo run in Solon
7 Miles p.m.
On treadmill, Not very fun. Plus 1 hour of weights.
Day Total: 22 Miles
Week Total: 126 Miles
Training Week October 27 - November 2
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Solon Track
Had pain on my leg I broke in 2005 so decided to take it easy.
4 Miles p.m. Warm-up on the track.
4 x 100m stride outs.
5 Miles: 200m hard/200m easy
5 Mile Cool-down.
Day Total: 22 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:10 pace.
Cold!
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park] Happy Day's Trails.
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 125 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Solon Track
Had pain on my leg I broke in 2005 so decided to take it easy.
4 Miles p.m. Warm-up on the track.
4 x 100m stride outs.
5 Miles: 200m hard/200m easy
5 Mile Cool-down.
Day Total: 22 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:10 pace.
Cold!
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park] Happy Day's Trails.
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 125 Miles
Training Week October 20 - 26
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
5:30, 5:28, 5:12
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:05 pace.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park] Buckeye Trail
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 123 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
5:30, 5:28, 5:12
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:05 pace.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park] Buckeye Trail
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 123 Miles
Friday, October 17, 2008
Training Week October 13 - October 19
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
5:27, 5:25, 5:09
Tried to run hard the last mile to get in a ball buster.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:05 pace.
Felt stronger.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park] Buckeye Trail
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 123 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
5:27, 5:25, 5:09
Tried to run hard the last mile to get in a ball buster.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:05 pace.
Felt stronger.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park] Buckeye Trail
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 123 Miles
Training Week October 6 - October 12
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
5:30, 5:27, 5:25
4 Mile Cool-down.
Day Total: 17 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:10 pace.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 120 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
5:30, 5:27, 5:25
4 Mile Cool-down.
Day Total: 17 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:10 pace.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 120 Miles
Training Week September 29 - October 5 (Spartathlon)
Monday:
10 Miles a.m.
Climbing Mount Olympus
Day Total: 10 Miles
Tuesday:
15 Miles a.m.
Climbing Mount Olympus
Day Total: 15 Miles
Wednesday:
3 Mile a.m.
Athens, GR
Day Total: 3 Miles
Thursday:
OFF
Day Total: 0 Miles
Friday:
50K of Sparathlon
Day Total: 31 Miles
Saturday:
Easy Run
5 Miles a.m. - Run in Sparta
Day Total: 5 Miles
Sunday:
OFF
Day Total: 0 Miles
Week Total: 64 Miles
10 Miles a.m.
Climbing Mount Olympus
Day Total: 10 Miles
Tuesday:
15 Miles a.m.
Climbing Mount Olympus
Day Total: 15 Miles
Wednesday:
3 Mile a.m.
Athens, GR
Day Total: 3 Miles
Thursday:
OFF
Day Total: 0 Miles
Friday:
50K of Sparathlon
Day Total: 31 Miles
Saturday:
Easy Run
5 Miles a.m. - Run in Sparta
Day Total: 5 Miles
Sunday:
OFF
Day Total: 0 Miles
Week Total: 64 Miles
Training Week September 22 - September 28 (Spartathlon)
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:27, 5:27, 5:25
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:10 pace.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
Flying to Greece
Day Total: 0 Miles
Saturday:
Easy Run
3 Miles a.m. - Downtown Athens
Day Total: 3 Miles
Sunday:
Day Total: 0 Miles
Week Total: 73 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:27, 5:27, 5:25
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:10 pace.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
Flying to Greece
Day Total: 0 Miles
Saturday:
Easy Run
3 Miles a.m. - Downtown Athens
Day Total: 3 Miles
Sunday:
Day Total: 0 Miles
Week Total: 73 Miles
Wednesday, September 17, 2008
Training Week September 15 - 21
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:30, 5:32, 5:22, Finally getting back to feeling good.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:15 pace.
Felt stronger.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 113 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:30, 5:32, 5:22, Finally getting back to feeling good.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:15 pace.
Felt stronger.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 113 Miles
Training Week September 8 - 14
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
1 Mile at 5:30 too trashed from the half.
4 Mile Cool-down.
Day Total: 17 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:20 pace.
Felt stronger.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 120 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
1 Mile at 5:30 too trashed from the half.
4 Mile Cool-down.
Day Total: 17 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:20 pace.
Felt stronger.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
13 Miles a.m.
6 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 19 Miles
Week Total: 120 Miles
Training Week September 1 - 7
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
4x800m at 2:45
1x1,600m at 5:30
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:30 pace.
Weather was hot.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
14 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 16 Miles
Sunday:
1 mile warm up
Half marathon at 1:24.
3 Mile cool down
Day Total: 17 Miles
Week Total: 123 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
4x800m at 2:45
1x1,600m at 5:30
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:30 pace.
Weather was hot.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
14 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 16 Miles
Sunday:
1 mile warm up
Half marathon at 1:24.
3 Mile cool down
Day Total: 17 Miles
Week Total: 123 Miles
Training Week August 25 - 31
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:40, 5:42, 5:40.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:30 pace.
Weather was hot.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
15 Miles a.m.
5 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 20 Miles
Week Total: 124 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:40, 5:42, 5:40.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:30 pace.
Weather was hot.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 18 Miles
Sunday:
15 Miles a.m.
5 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 20 Miles
Week Total: 124 Miles
Thursday, August 28, 2008
Training Week August 18 - 24
Finally feeling better.
I think I am on the come back.
The only problem is I am out of shape.
Gained 15 lbs. enjoying the couch for too long.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:45, 5:46, 5:50, Felt Slowwwww.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:30 pace.
Weather was hot.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
10 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 16 Miles
Sunday:
15 Miles a.m.
5 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 20 Miles
Week Total: 119 Miles
I think I am on the come back.
The only problem is I am out of shape.
Gained 15 lbs. enjoying the couch for too long.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:45, 5:46, 5:50, Felt Slowwwww.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 6:30 pace.
Weather was hot.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
10 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 16 Miles
Sunday:
15 Miles a.m.
5 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 20 Miles
Week Total: 119 Miles
Training Week August 11 - 17
Monday:
13 Miles a.m.
Run Downtown Cleveland.
Day Total: 13 Miles
Tried to run aggressive to test the leg.
Didn't hurt, but fitness level sucks.
Day Total: 13 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland
Track workout in Hudson.
2 mile warm up.
Ran 400m, 800m, 1200m, 1600m
2 mile cool down.
Felt pretty good. Not too much pain.
Day Total: 15 Miles
Wednesday:
8 Mile a.m.
Downtown Cleveland.
Day Total: 8 Miles
Thursday:
10 Mile a.m.
Downtown Cleveland in 6:35 pace.
8 Miles p.m.
Day Total: 18 Miles
Friday:
8 Mile a.m.
Downtown Cleveland.
Day Total: 8 Miles
Saturday:
12 Mile a.m.
CVNP with group.
6 Miles p.m. in Hudson.
Day Total: 18 Miles
Sunday:
a.m. Off
p.m. 6 miles with Kam
Day Total: 6 Miles
Week Total: 86 Miles
13 Miles a.m.
Run Downtown Cleveland.
Day Total: 13 Miles
Tried to run aggressive to test the leg.
Didn't hurt, but fitness level sucks.
Day Total: 13 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland
Track workout in Hudson.
2 mile warm up.
Ran 400m, 800m, 1200m, 1600m
2 mile cool down.
Felt pretty good. Not too much pain.
Day Total: 15 Miles
Wednesday:
8 Mile a.m.
Downtown Cleveland.
Day Total: 8 Miles
Thursday:
10 Mile a.m.
Downtown Cleveland in 6:35 pace.
8 Miles p.m.
Day Total: 18 Miles
Friday:
8 Mile a.m.
Downtown Cleveland.
Day Total: 8 Miles
Saturday:
12 Mile a.m.
CVNP with group.
6 Miles p.m. in Hudson.
Day Total: 18 Miles
Sunday:
a.m. Off
p.m. 6 miles with Kam
Day Total: 6 Miles
Week Total: 86 Miles
Taper Week July 28 - August 3, August 4 - August 10
Monday:
8 Miles a.m.
Run Downtown Cleveland.
Day Total: 8 Miles
Tuesday: NO SPEED
8 Miles a.m.
8 Miles p.m.
Run Downtown Cleveland & Solon.
Day Total: 16 Miles
Wednesday:
Off
Thursday:
Off
Friday:
Off
Saturday:
Started the Burning River 100.
Should have stayed in bed.
Hamstring was a lot better, but knee started to hurt from overcompensating my stride.
Pulled out at about mile 28.
Sunday:
Off
Week Total: 41 Miles
August 4 - August 10
OFF
8 Miles a.m.
Run Downtown Cleveland.
Day Total: 8 Miles
Tuesday: NO SPEED
8 Miles a.m.
8 Miles p.m.
Run Downtown Cleveland & Solon.
Day Total: 16 Miles
Wednesday:
Off
Thursday:
Off
Friday:
Off
Saturday:
Started the Burning River 100.
Should have stayed in bed.
Hamstring was a lot better, but knee started to hurt from overcompensating my stride.
Pulled out at about mile 28.
Sunday:
Off
Week Total: 41 Miles
August 4 - August 10
OFF
Monday, July 28, 2008
Training Week July 21 - 27
Starting to feel a little better.
I am starting to cut back my weekly miles [taper] for the Burning River.
The good news is my race gear for Western States is still packed I was to bummed out to unpack it.
I have been going to active release therapy, yoga and a lot of stretching.
Monday:
8 Miles a.m.
Run Downtown Cleveland.
Day Total: 8 Miles
Tuesday: NO SPEED
8 Miles a.m.
8 Miles p.m.
Run Downtown Cleveland & Solon.
Day Total: 16 Miles
Wednesday:
8 Mile a.m.
Downtown Cleveland.
Day Total: 8 Miles
Thursday: NO TEMPO
8 Mile a.m.
Downtown Cleveland.
Day Total: 8 Miles
Friday:
8 Mile a.m.
Downtown Cleveland.
Day Total: 8 Miles
Saturday:
12 Mile a.m.
Downtown Cleveland.
Day Total: 12 Miles
Sunday: 12 Miles in Solon.
Ended up running the 12 mile loop 10 minuets faster than last week.
Day Total: 12 Miles
Week Total: 72 Miles
I am starting to cut back my weekly miles [taper] for the Burning River.
The good news is my race gear for Western States is still packed I was to bummed out to unpack it.
I have been going to active release therapy, yoga and a lot of stretching.
Monday:
8 Miles a.m.
Run Downtown Cleveland.
Day Total: 8 Miles
Tuesday: NO SPEED
8 Miles a.m.
8 Miles p.m.
Run Downtown Cleveland & Solon.
Day Total: 16 Miles
Wednesday:
8 Mile a.m.
Downtown Cleveland.
Day Total: 8 Miles
Thursday: NO TEMPO
8 Mile a.m.
Downtown Cleveland.
Day Total: 8 Miles
Friday:
8 Mile a.m.
Downtown Cleveland.
Day Total: 8 Miles
Saturday:
12 Mile a.m.
Downtown Cleveland.
Day Total: 12 Miles
Sunday: 12 Miles in Solon.
Ended up running the 12 mile loop 10 minuets faster than last week.
Day Total: 12 Miles
Week Total: 72 Miles
Monday, July 21, 2008
Training Week July 14 - 20
I am trying to run through pain for two more weeks.
Ice and advil every evening.
My training mile are 9 min pace instead of the usual 7.
Can seem to shake the issues out.
If I am to run the Burning River to would be a miracle to finish well.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday: NO TRACK
8 Miles a.m.
8 Miles p.m.
Run Downtown Cleveland & Solon.
Day Total: 16 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Thursday: NO TEMPO
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Friday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Watched the Buckeye 50K
Day Total: 0 Miles
Sunday: 12 Miles in Solon.
Ended up running the 12 mile loop slower than I ran the 15 mile loop with Kam.
Day Total: 12 Miles
Week Total: 92 Miles
Ice and advil every evening.
My training mile are 9 min pace instead of the usual 7.
Can seem to shake the issues out.
If I am to run the Burning River to would be a miracle to finish well.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday: NO TRACK
8 Miles a.m.
8 Miles p.m.
Run Downtown Cleveland & Solon.
Day Total: 16 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Thursday: NO TEMPO
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Friday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Watched the Buckeye 50K
Day Total: 0 Miles
Sunday: 12 Miles in Solon.
Ended up running the 12 mile loop slower than I ran the 15 mile loop with Kam.
Day Total: 12 Miles
Week Total: 92 Miles
Monday, July 14, 2008
Training Week July 7 - July 13
I thought I was on the road to recovery.
I re-aggravated my upper hip/hamstring area again.
Hurts all the time, sleep, sitting, walking or running.
Feels like it's a nerve problem as well as muscular.
I've been having this pain since 2000, but it' is at it's all time worse right now.
Every step of every race I have run since 2000 hurts.
I think that is why I seem to be so strong in ultra's. You can only hurt so much!!!!!!!
I pretty bummed. Confidence is not high when you can't train the way you want to.
I pray I get better soon. I need to run.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday: NO TRACK
8 Miles a.m.
8 Miles p.m.
Run Downtown Cleveland & Solon.
Day Total: 16 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Thursday: NO TEMPO
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Friday:
8 Mile a.m.
Off Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
10 Miles a.m. - Run in the [Cuyahoga Valley National Park]
Turned out to be bad, tripped on tree root. Messed up Hamstring.
Day Total: 10 Miles
Sunday: Injured
Day Total: Zero Miles
Week Total: 90 Miles
I re-aggravated my upper hip/hamstring area again.
Hurts all the time, sleep, sitting, walking or running.
Feels like it's a nerve problem as well as muscular.
I've been having this pain since 2000, but it' is at it's all time worse right now.
Every step of every race I have run since 2000 hurts.
I think that is why I seem to be so strong in ultra's. You can only hurt so much!!!!!!!
I pretty bummed. Confidence is not high when you can't train the way you want to.
I pray I get better soon. I need to run.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday: NO TRACK
8 Miles a.m.
8 Miles p.m.
Run Downtown Cleveland & Solon.
Day Total: 16 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Thursday: NO TEMPO
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Friday:
8 Mile a.m.
Off Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
10 Miles a.m. - Run in the [Cuyahoga Valley National Park]
Turned out to be bad, tripped on tree root. Messed up Hamstring.
Day Total: 10 Miles
Sunday: Injured
Day Total: Zero Miles
Week Total: 90 Miles
Training Week June 30 - July 6
Monday:
8 Miles a.m.
Off p.m.
Day Total: 8 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:30, 5:30, 5:30, felt bad, hamstrings/hip started to really hurt.
1 Mile Cool-down.
Day Total: 17 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Easy don't feel right.
Day Total: 16 Miles
Thursday:
10 Mile a.m. Tempo run at 6 min pace. Felt like hamstring was getting tighter as I ran.
Got out 5 Miles and the body shut thing down.
Downtown Cleveland.
Day Total: 10 Miles
Friday:
Pissed because I could not run the local big 5K with all the speedy college runners.
Day Total: Zero Miles
Saturday:
Day Total: Zero Miles
Sunday:
Day Total: Zero Miless
Week Total: 51 Miles
8 Miles a.m.
Off p.m.
Day Total: 8 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:30, 5:30, 5:30, felt bad, hamstrings/hip started to really hurt.
1 Mile Cool-down.
Day Total: 17 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Easy don't feel right.
Day Total: 16 Miles
Thursday:
10 Mile a.m. Tempo run at 6 min pace. Felt like hamstring was getting tighter as I ran.
Got out 5 Miles and the body shut thing down.
Downtown Cleveland.
Day Total: 10 Miles
Friday:
Pissed because I could not run the local big 5K with all the speedy college runners.
Day Total: Zero Miles
Saturday:
Day Total: Zero Miles
Sunday:
Day Total: Zero Miless
Week Total: 51 Miles
Saturday, July 5, 2008
Best Tunes of 2008 So Far
Below is a list of the indie and alternative tunes I am listing to right now.
Song: No Lucifer, Band: British Sea Power
Song: Waving Flags, Band: British Sea Power
Song: Archangel, Band: Burial
Song: West Coast, Band: Coconut Records
Song: Viva la Vida, Band: Coldplay
Song: The Rat, Band: Dead Confederate
Song: Heavy Heartt, Band: Ghostland Observatory
Song: Dancin' On My Grave, Band: Ghostland Observatory
Song: Hallelujah, Band: The Helio Sequence
Song: Don't Dance, Band: Hot Chip
Song: Tomorrow, Band: Ladytron
Song: Mr. Pitiful, Band: Matt Costa
Song: Time to Pretend, Band: MGMT
Song: Electric Feel, Band: MGMT
Song: Ending Of An Era, Band: Midnight Juggernauts
Song: Shadows, Band: Midnight Juggernauts
Song: Dystopia (Turkish Prison Mix), Band: Midnight Juggernauts
Song: Leader, Band: Phantom Planet
Song: Good to Sea, Band: Pinback
Song: The Rip, Band: Portishead
Song: Machine Gun, Band: Portishead
Song: L.E.S. Artistes, Band: Santogold
Song: Hang Them All, Band: Tapes 'n Tapes
Song: Oxford Comma, Band: Vampire Weekend
Song: A-Punk, Band: Vampire Weekend
Song: Forever, Band: Walter Meego
Song: Keyhole, Band: Walter Meego
Song: No Lucifer, Band: British Sea Power
Song: Waving Flags, Band: British Sea Power
Song: Archangel, Band: Burial
Song: West Coast, Band: Coconut Records
Song: Viva la Vida, Band: Coldplay
Song: The Rat, Band: Dead Confederate
Song: Heavy Heartt, Band: Ghostland Observatory
Song: Dancin' On My Grave, Band: Ghostland Observatory
Song: Hallelujah, Band: The Helio Sequence
Song: Don't Dance, Band: Hot Chip
Song: Tomorrow, Band: Ladytron
Song: Mr. Pitiful, Band: Matt Costa
Song: Time to Pretend, Band: MGMT
Song: Electric Feel, Band: MGMT
Song: Ending Of An Era, Band: Midnight Juggernauts
Song: Shadows, Band: Midnight Juggernauts
Song: Dystopia (Turkish Prison Mix), Band: Midnight Juggernauts
Song: Leader, Band: Phantom Planet
Song: Good to Sea, Band: Pinback
Song: The Rip, Band: Portishead
Song: Machine Gun, Band: Portishead
Song: L.E.S. Artistes, Band: Santogold
Song: Hang Them All, Band: Tapes 'n Tapes
Song: Oxford Comma, Band: Vampire Weekend
Song: A-Punk, Band: Vampire Weekend
Song: Forever, Band: Walter Meego
Song: Keyhole, Band: Walter Meego
Taper Week & Western States 100 Mile Endurance Run: June 23 - 29
Monday:
8 Miles a.m. from Tahoe City with Steve & Wayne
Off p.m.
Day Total: 8 Miles
Tuesday:
Off a.m.
Off p.m.
Day Total: 0 Miles
Wednesday:
Off a.m.
Off p.m.
Day Total: 0 Miles
WESTERN STATES CANCELLED.
BEER.
Thursday:
15 Mile a.m.
Started off the day trying to Hammer to the top of Squaw Valley to vent.
48 min.
Day Total: 15 Miles
Friday:
15 Mile a.m.
Day two of being pissed. Ran to the top of Squal Valley again then continued down the Western States Trail.
Day Total: 15 Miles
Saturday:
15 Mile a.m.
Ran to the top of Squal Valley as hard as I could go.
Walked about 5 yards 30 min in.
Ran the rest of the way until I hit the scramble behind the lift chair.
Hit the top in 46 min. Hammered down. Hamstring/Hit hurt toward the end.
Day Total: 15 Miles
Sunday:
15 Mile a.m. in Auburn with Stan & Chrissy Fergusen and Frank Ives.
Day Total: 15 Miles
Week Total: 65 Miles
8 Miles a.m. from Tahoe City with Steve & Wayne
Off p.m.
Day Total: 8 Miles
Tuesday:
Off a.m.
Off p.m.
Day Total: 0 Miles
Wednesday:
Off a.m.
Off p.m.
Day Total: 0 Miles
WESTERN STATES CANCELLED.
BEER.
Thursday:
15 Mile a.m.
Started off the day trying to Hammer to the top of Squaw Valley to vent.
48 min.
Day Total: 15 Miles
Friday:
15 Mile a.m.
Day two of being pissed. Ran to the top of Squal Valley again then continued down the Western States Trail.
Day Total: 15 Miles
Saturday:
15 Mile a.m.
Ran to the top of Squal Valley as hard as I could go.
Walked about 5 yards 30 min in.
Ran the rest of the way until I hit the scramble behind the lift chair.
Hit the top in 46 min. Hammered down. Hamstring/Hit hurt toward the end.
Day Total: 15 Miles
Sunday:
15 Mile a.m. in Auburn with Stan & Chrissy Fergusen and Frank Ives.
Day Total: 15 Miles
Week Total: 65 Miles
Training Week June 16 - June 22
Monday:
My Birthday: 38, starting to feel old and NO I did NOT run 38 miles on my birthday.
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:25, 5:25, 5:27, felt bad, started to rain and my hamstrings/hip started to really hurt.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Mile a.m. Tempo run at 6 min pace. Felt the heat.
8 Miles p.m.
Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Mile a.m.
Off Miles p.m.
Downtown Cleveland.
Day Total: 8 Miles
Saturday:
Off a.m. Travel [Flew into Sacramento]
12 Miles p.m.
Ran on the Western States Trail. Hitting Michigan Bluff area then around the finish.
Day Total: 12 Miles
Sunday:
Slept in my car. Woke up to fires in the Forest Hill area.
Stopped and looked at an overview and it did not look good.
5 Miles a.m.
8 Miles p.m. in Reno with Wayne & Steve.
Day Total: 13 Miles
Week Total: 103 Miles
My Birthday: 38, starting to feel old and NO I did NOT run 38 miles on my birthday.
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:25, 5:25, 5:27, felt bad, started to rain and my hamstrings/hip started to really hurt.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Mile a.m. Tempo run at 6 min pace. Felt the heat.
8 Miles p.m.
Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Mile a.m.
Off Miles p.m.
Downtown Cleveland.
Day Total: 8 Miles
Saturday:
Off a.m. Travel [Flew into Sacramento]
12 Miles p.m.
Ran on the Western States Trail. Hitting Michigan Bluff area then around the finish.
Day Total: 12 Miles
Sunday:
Slept in my car. Woke up to fires in the Forest Hill area.
Stopped and looked at an overview and it did not look good.
5 Miles a.m.
8 Miles p.m. in Reno with Wayne & Steve.
Day Total: 13 Miles
Week Total: 103 Miles
Thursday, June 26, 2008
Western States 100 Cancelled
I am at Squal Valley and yesterday we recieved the news that the race would be cancelled. Pretty bummed since Mohican was a week before Western. Too bad it could not have been the week after.
On Saturday I ran on the Michigan Bluff section of the course as my last main run to prepare for the heat and climbs. That evening I slept in my car at Mumsford Bar. During the night a forest rep. informed me there was a fire in the area. I awoke to smoke that resembled fog in the daylight. The smoke was very thick in the Forest Hill area. I was thinking this race is not going to happen.
Driving up to Truckee the smoke was worse.
Tahoe City was not much better.
Looks like my next ultra will be the Buckeye 50K and then the Burning River 100.
On Saturday I ran on the Michigan Bluff section of the course as my last main run to prepare for the heat and climbs. That evening I slept in my car at Mumsford Bar. During the night a forest rep. informed me there was a fire in the area. I awoke to smoke that resembled fog in the daylight. The smoke was very thick in the Forest Hill area. I was thinking this race is not going to happen.
Driving up to Truckee the smoke was worse.
Tahoe City was not much better.
Looks like my next ultra will be the Buckeye 50K and then the Burning River 100.
Friday, June 20, 2008
Training Week June 9 - June 15
Monday:
12 Miles a.m.
Run in Badlands National Park.
Day Total: 12 Miles
Tuesday:
Off Travel
Day Total: 0 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Mile a.m. Tempo run downtown Cleveland.
Ran pretty hard at 5:50 pace.
Pretty trashed from the Marathon. Hamstrings hurt.
8 Miles p.m. Hard trail run, Hitting the hills.
Day Total: 18 Miles
Friday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Saturday:
12 Miles a.m., - Run in the [Cuyahoga Valley National Park]
on the Buckeye Trail pretty aggressive.
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
12 Miles a.m., - with Southeast Runners Club in Solon
6 Miles p.m. - Run with Kam in Solon.
Day Total: 18 Miles
Week Total: 98 Miles
12 Miles a.m.
Run in Badlands National Park.
Day Total: 12 Miles
Tuesday:
Off Travel
Day Total: 0 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Mile a.m. Tempo run downtown Cleveland.
Ran pretty hard at 5:50 pace.
Pretty trashed from the Marathon. Hamstrings hurt.
8 Miles p.m. Hard trail run, Hitting the hills.
Day Total: 18 Miles
Friday:
8 Mile a.m.
8 Miles p.m.
Downtown Cleveland.
Day Total: 16 Miles
Saturday:
12 Miles a.m., - Run in the [Cuyahoga Valley National Park]
on the Buckeye Trail pretty aggressive.
6 Miles p.m. - Hudson
Day Total: 18 Miles
Sunday:
12 Miles a.m., - with Southeast Runners Club in Solon
6 Miles p.m. - Run with Kam in Solon.
Day Total: 18 Miles
Week Total: 98 Miles
Saturday, June 14, 2008
Photos from Trip to USAT&F National Trail Marathon Championship in South Dakota
Needles
Dive Bar
Field
Prairie Dog
Dust from Car
Running with Buffalo
Friday, June 13, 2008
Taper & USA Trail Marathon National Championship Week June 2 - June 8
Deadwood Marathon was very challenging.
The first 14 Miles was up hill and at elevation.
I felt like I was running in slow motion with no energy.
I walked a tad through mile 11, sick of running up hill.
Came through the half at 1:31, very slow.
Second half of the race was down hill.
I tried to make up time, but was not very motivated since I lost contact with the rest of the field.
Ended up around 2:57 for 4th place overall. Can't complain.
The area of South Dakota is one of the most beautiful areas of the States.
So many thing to do and see. It's a must see area of the country if you have never been their.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:12, 5:12, 5:08, felt strong the last repeat.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
Off p.m.
Downtown Cleveland.
Day Total: 8 Miles
Thursday:
18 Mile a.m.
Off p.m.
Downtown Cleveland.
Day Total: 8 Miles
Friday:
Off a.m. Travel
12 Miles p.m.
Hit some awesome trails in South Dakota.
Ran up to Harney Peak 7,242 ft (2,207 m) and Little Devil’s Tower
Pretty tough run for flatlander
Day Total: 12 Miles
Saturday:
Off a.m.
Off p.m.
Went to Mount Rushmore
Day Total: 0 Miles
Sunday:
Deadwood Marathon, SD
2 Mile warm-up
Day Total: 28 Miles
Week Total: 92 Miles
The first 14 Miles was up hill and at elevation.
I felt like I was running in slow motion with no energy.
I walked a tad through mile 11, sick of running up hill.
Came through the half at 1:31, very slow.
Second half of the race was down hill.
I tried to make up time, but was not very motivated since I lost contact with the rest of the field.
Ended up around 2:57 for 4th place overall. Can't complain.
The area of South Dakota is one of the most beautiful areas of the States.
So many thing to do and see. It's a must see area of the country if you have never been their.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:12, 5:12, 5:08, felt strong the last repeat.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
Off p.m.
Downtown Cleveland.
Day Total: 8 Miles
Thursday:
18 Mile a.m.
Off p.m.
Downtown Cleveland.
Day Total: 8 Miles
Friday:
Off a.m. Travel
12 Miles p.m.
Hit some awesome trails in South Dakota.
Ran up to Harney Peak 7,242 ft (2,207 m) and Little Devil’s Tower
Pretty tough run for flatlander
Day Total: 12 Miles
Saturday:
Off a.m.
Off p.m.
Went to Mount Rushmore
Day Total: 0 Miles
Sunday:
Deadwood Marathon, SD
2 Mile warm-up
Day Total: 28 Miles
Week Total: 92 Miles
Sunday, June 1, 2008
Training Week May 26 - June 1
Getting ready for the USA Track & Field Trail Marathon National Championship and Western States 100 Mile Run.
It's going to be a crazy month of June. I'm bit trashed from all the racing & training lately.
My concerns are about Western because it has kicked by butt so many times now. I really struggle with the altitude and heat. Even though the race doesn't go that high in elevation is seems to bother me being a flatlander. Right now the average temp. lately has been in the mid 60-70 witch is not in my favor.
I still enjoy running Western States even though I have not run well there.
Last year's Western was one of the most disappointing races I have run. I basically went out for three weeks to acclimate and train on the course. I lived out of my rental car. Felt like Christopher McCandless from "Into the Wild". You learn a lot about yourself when you are alone for any length of time. I got in shape and lost weight. Almost too much weight.
I had to come back home for over a week do to work and then go back out to California the Thurs. before the race. I think I lost much of the acclimating to the altitude being back on flat land for 10 days.
This year I am not worry about time or place and see how things go.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:16, 5:16, 5:06, felt strong the last repeat.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 5:45 pace, downtown Cleveland.
Didn't feel too good.
8 Miles p.m. In South Chagrin Reservation.
Hilly Trails
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Totally beat up.
Day Total: 16 Miles
Saturday:
Easy Run
15 Miles a.m. - Run in the [Cuyahoga Valley National Park]
Hilly section of the Buckeye Trail.
10 Miles p.m. in Hudson.
Day Total: 25 Miles
Sunday:
12 Miles a.m. in Solon with Southeast Running Club.
6 Miles p.m. in Aurora. Ran from Home.
Day Total: 18 Miles
Week Total: 129 Miles
It's going to be a crazy month of June. I'm bit trashed from all the racing & training lately.
My concerns are about Western because it has kicked by butt so many times now. I really struggle with the altitude and heat. Even though the race doesn't go that high in elevation is seems to bother me being a flatlander. Right now the average temp. lately has been in the mid 60-70 witch is not in my favor.
I still enjoy running Western States even though I have not run well there.
Last year's Western was one of the most disappointing races I have run. I basically went out for three weeks to acclimate and train on the course. I lived out of my rental car. Felt like Christopher McCandless from "Into the Wild". You learn a lot about yourself when you are alone for any length of time. I got in shape and lost weight. Almost too much weight.
I had to come back home for over a week do to work and then go back out to California the Thurs. before the race. I think I lost much of the acclimating to the altitude being back on flat land for 10 days.
This year I am not worry about time or place and see how things go.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:16, 5:16, 5:06, felt strong the last repeat.
4 Mile Cool-down.
Day Total: 20 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 5:45 pace, downtown Cleveland.
Didn't feel too good.
8 Miles p.m. In South Chagrin Reservation.
Hilly Trails
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Totally beat up.
Day Total: 16 Miles
Saturday:
Easy Run
15 Miles a.m. - Run in the [Cuyahoga Valley National Park]
Hilly section of the Buckeye Trail.
10 Miles p.m. in Hudson.
Day Total: 25 Miles
Sunday:
12 Miles a.m. in Solon with Southeast Running Club.
6 Miles p.m. in Aurora. Ran from Home.
Day Total: 18 Miles
Week Total: 129 Miles
Thursday, May 29, 2008
Training Week May 19 - 25
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:18, 5:17, 5:09, was very sore from the Marathon.
6 Mile Cool-down.
Day Total: 22 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 5:45 pace.
Weather was perfect and felt pretty good.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
10 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 16 Miles
Sunday:
Chagrin Falls Blossom Time Run [5.25 Miles]
6th Overall: 29:14
5 Mile Warm-up with stride outs.
10 Mile Cool-down
Day Total: 20 Miles
Week Total: 124 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:18, 5:17, 5:09, was very sore from the Marathon.
6 Mile Cool-down.
Day Total: 22 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 5:45 pace.
Weather was perfect and felt pretty good.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Easy Run
10 Miles a.m. - Run in the [Cuyahoga Valley National Park]
6 Miles p.m.
Day Total: 16 Miles
Sunday:
Chagrin Falls Blossom Time Run [5.25 Miles]
6th Overall: 29:14
5 Mile Warm-up with stride outs.
10 Mile Cool-down
Day Total: 20 Miles
Week Total: 124 Miles
Tuesday, May 20, 2008
Taper & Cleveland Marathon May 12 - May 18
Monday:
8 Miles a.m.
Downtown Cleveland.
Day Total: 8 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
3 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
1 Mile at 5:01.
3 Mile Cool-down.
Day Total: 15 Miles
Wednesday:
8 Miles a.m.
Off p.m.
Downtown Cleveland.
Day Total: 8 Miles
Thursday:
8 Miles a.m.
OFF p.m.
Downtown Cleveland.
Day Total: 8 Miles
Friday:
2 Miles a.m.
OFF P.m.
Downtown Cleveland.
Day Total: 2 Miles
Saturday:
OFF a.m.
Off p.m.
Day Total: 0 Miles
Sunday:
Cleveland Marathon.
26.2 Miles plus Warm-up.
2:43:30, 7th Overall.
Day Total: 28 Miles
Week Total: 67 Miles
Monday, May 12, 2008
Training Week May 5 - May 11
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:18, 5:17, 5:09, temp was in the high 50's.
6 Mile Cool-down.
Day Total: 22 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 5:45 pace.
Weather was perfect and felt pretty good.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m. before work.
8 Miles in a.m. at lunch.
Early run was pretty hard, very sore.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Starting my taper for Cleveland Marathon.
13 Miles a.m. - Run in the [Cuyahoga Valley National Park]
Hit the Kendal Hills and CC course. Very muddy.
Off p.m.
Day Total: 13 Miles
Sunday:
Mom's Day 5K
5 Mile Warm-up with stride outs.
5K race: 3rd Overall in 16:4???
Wanted to take it easy but ended up pushing the pace harder than I wanted.
Didn't feel too bad, just heavy legs from putting in the miles.
3 Mile Cool-down with Kam.
5 Miles p.m. in Solon with Kam. [Easy, Easy, Easy]
Day Total: 17 Miles
Week Total: 118 Miles
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track Workout: Solon Track
4 Miles p.m. Warm-up on the track followed by 4 x 100m stride outs.
3 x 1 Mile with 400m recovery.
5:18, 5:17, 5:09, temp was in the high 50's.
6 Mile Cool-down.
Day Total: 22 Miles
Wednesday:
8 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run at 5:45 pace.
Weather was perfect and felt pretty good.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m. before work.
8 Miles in a.m. at lunch.
Early run was pretty hard, very sore.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
Starting my taper for Cleveland Marathon.
13 Miles a.m. - Run in the [Cuyahoga Valley National Park]
Hit the Kendal Hills and CC course. Very muddy.
Off p.m.
Day Total: 13 Miles
Sunday:
Mom's Day 5K
5 Mile Warm-up with stride outs.
5K race: 3rd Overall in 16:4???
Wanted to take it easy but ended up pushing the pace harder than I wanted.
Didn't feel too bad, just heavy legs from putting in the miles.
3 Mile Cool-down with Kam.
5 Miles p.m. in Solon with Kam. [Easy, Easy, Easy]
Day Total: 17 Miles
Week Total: 118 Miles
Sunday, May 4, 2008
Training Week April 28 - May 4
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. Downtown Cleveland.
Track workout: Solon Track
4 Miles p.m. Warm-up followed by stride outs.
3x1 Mile with 400m recovery.
5:19, 5:18, 5:12, temp was in the 40's and windy.
4 Miles Cool-down.
Day Total: 20 Miles
Wednesday:
8 Miles early a.m. before work felt like crap.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10 Miles a.m. Tempo run 5:50 pace.
Weather was perfect.
8 Miles p.m. Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 miles early a.m. before work felt like crap.
8 miles p.m. with Jeff U.
Day Total: 16 Miles
Saturday:
14 Miles a.m. - Cuyahoga Valley National Parks, Hit the trails.
Felt good on the legs, very muddy.
6 Miles p.m. - Run in Hudson from Vertical Runner
Day Total: 20 Miles
Sunday:
15 Miles a.m. with Southeast Runners Club
Went out hard and ended up hitting 15 miles in 1:30 and change.
4 Mile Cool down right after the 15.
Day Total: 19 Miles
Week Total: 125 Miles
Sunday, April 27, 2008
Boston Marathon - April 21 - 27
The photo above is of a bald eagle.
It's a hidden gem in Aurora. It took me 45 min. to find it.
It it is a awesome sight to see the nest and the eagle flying above.
Monday:
2 Mile Warm-up a.m.
26.2 Miles Boston Marathon
Off p.m. - [Beer]
Day Total: 28 Miles
Tuesday:
Travel a.m.
Off p.m.
Day Total: 0 Miles
Wednesday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
8 Miles a.m. easy
10 Miles p.m. Tempo 6:00 pace.
Hurting the last 5 miles. Hips & Hamstrings trashed.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m. - Run from Downtown Cleveland.
Off p.m. - [Too lazy to run]
Day Total: 8 Miles
Saturday:
14 Miles a.m. - Kendal Hills [Cuyahoga Valley National Park]
Perfect day to hit the trails in the park.
6 Miles p.m. - Run from Hudson.
Day Total: 20 Miles
Sunday:
15 Miles a.m. - Run with Cleveland Southeast Runner's Club in Solon
5 Miles p.m - In Aurora.
Second run I took a group to see the Eagle nest in Aurora.
Day Total: 20 Miles
Week Total: 110 Miles
Friday, April 25, 2008
Boston Marathon - 15 Consecutive
Tried to convince the body that all was well.
Felt pretty good for the first 10K, maybe because it's downhill.
At mile 15-17 I had the 100K blues right before Heartbreak.
I really had to focus on keeping my composure and not stopping while trying to hold the pace.
Below are some of my splits:
5K in 17:41
10K in 35:40
15K in 54:07
Half in 1:17:02
Finish in 2:42:56
Thursday, April 24, 2008
Recovery/Taper & Boston Marathon April 14 - 20
Monday:
8 Miles a.m.
Off p.m.
Day Total: 8 Miles
Tuedsay:
8 Miles a.m.
4 Miles - warm-up
3x1 Mile Solon Track
5:12, 5:12, 5:08 Weather was perfect.
4 Miles - cool down
Note: Felt good for just running 1ooK.
Still trying to keep the intensity while not pushing it so hard I get injured.
Day Total: 19 Miles
Wednesday:
8 Miles a.m.
Off p.m.
Day Total: 8 Miles
Thursday:
8 Mile a.m.
Off p.m.
Day Total: 8 Miles
Friday:
8 Miles a.m.
Off p.m. Travel
Day Total: 8 Miles
Saturday:
Off a.m.
Off p.m.
Day Total: 0 Miles
Sunday:
Easy 3 Miles a.m.
Watched the Women's USA Olympic Trials [Awesome Experience]
Off p.m.
Day Total: 3 Miles
Week Total 54 Miles
8 Miles a.m.
Off p.m.
Day Total: 8 Miles
Tuedsay:
8 Miles a.m.
4 Miles - warm-up
3x1 Mile Solon Track
5:12, 5:12, 5:08 Weather was perfect.
4 Miles - cool down
Note: Felt good for just running 1ooK.
Still trying to keep the intensity while not pushing it so hard I get injured.
Day Total: 19 Miles
Wednesday:
8 Miles a.m.
Off p.m.
Day Total: 8 Miles
Thursday:
8 Mile a.m.
Off p.m.
Day Total: 8 Miles
Friday:
8 Miles a.m.
Off p.m. Travel
Day Total: 8 Miles
Saturday:
Off a.m.
Off p.m.
Day Total: 0 Miles
Sunday:
Easy 3 Miles a.m.
Watched the Women's USA Olympic Trials [Awesome Experience]
Off p.m.
Day Total: 3 Miles
Week Total 54 Miles
Monday, April 14, 2008
Taper Week & USA T&F 100K National Championship April 6 - 13
Monday:
8 Miles a.m.
Off p.m.
Day Total: 8 Miles
Tuesday:
Off a.m.
Off p.m.
Day Total: 0
Wednesday:
8 Miles a.m. - Downtown Cleveland
Off p.m.
Day Total: 8 Miles
Thursday:
8 Miles a.m. - Downtown Cleveland
Off p.m.
Day Total: 8 Miles
Friday:
Off a.m.
Off p.m.
Day Total: 0
Saturday:
USA Track & Field 100K National Championship - Madison, WI
Cold, rain, sleet, snow and wind.
Pretty much the perfect day NOT to run a 100K.
I ended up 4th Overall in 7:36:31.
I little bummed. I didn't finish as planned.
Usually with my high base milage I finish strong and hard.
I actually fell apart the last 30K, but hats off to Adam Lint, Steve Stover and Wardian.
They all ran very strong and smart under the circumstances.
It will be nice to see these guys represent the US in Italy with Greg, Howard and Chad.
Day Total: 62 Miles
Sunday:
Off a.m. - I am a big fan of Frank Lloyd Wright who is probably the most famous American architect & interior design. I decided to go visit Taliesin which is the home and studio of Frank Lloyd Wright. It is about an hour drive West of Madison.
Off p.m. - Travel
Weekly Total: 86 Miles
Sunday, April 6, 2008
Training Week March 31 - April 6
Hitting it hard for the first half of the week until Thurs.
Then cruising into the weekend.
Monday:
8 Miles a.m.
8 Miles p.m.
Both Runs Downtown Cleveland
Day Total:16 Miles
Tuesday:
8 Miles a.m. - Downtown Cleveland
8 Miles p.m. - Cuyahoga Falls
Track Workout University of Akron Field House
1 Mile Warm-up
3x1,600m with 400m recovery.
5:09, 5:11, 5:10
Felt stronger as I ran. Had more snap to the legs.
3 Mile Cool-down
Day Total:23 Miles
Wednesday:
10 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland
Day Total: 18 Miles
Thursday:
10 Miles a.m. 5:45 pace.
Felt strong and relaxed. Last hard run before the 100K.
8 Miles p.m.
Both runs Downtown Cleveland
Day Total: 18 Miles
Friday:
8 Miles a.m.
Off p.m.
Start of tapper.
Day Total: 8 Miles
Saturday:
13 Miles a.m. - Oak Hill Trail [Cuyahoga Valley National Park]
Nice easy run on soft muddy trails.
Off p.m.
Day Total: 13 Miles
Sunday:
13 Miles a.m. - Cleveland Southeast Runners Club
Easy
Off p.m.
Day Total: 13 Miles
Week Total: 104 Miles
Monday, March 31, 2008
Training Week March 24 - 30
Toward the end of the week I physically feel stronger.
I think the 50K blues are over.
Feeling edgy for the 100K and looking forward to the Boston Marathon.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. - Downtown Cleveland.
8 Miles p.m.- Cuyahoga Falls.
Track Workout University of Akron Field House.
1 Mile Warm-up
3x1,600m with 400m Recovery.
5:14, 5:15, 5:19
2 Mile Cool-down
Day Total: 22 Miles
Wednesday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Thursday:
10.5 Miles a.m. [5:45 pace].
Windy, but felt strong.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total 18.5 Miles
Friday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Clevleand
Day Total: 16 Miles
Saturday:
14 Miles a.m. - Carriage Trail Loop [Cuyahoga Valley National Park]
Brisk pace.
9 Miles p.m. - sub 6 min. pace
Day Total: 23 Miles
Sunday:
13 Miles a.m. - Cleveland Southeast Runners Club.
First 6 miles at 5:35 pace
6 Miles p.m. - Solon
Day Total: 19 Miles
Week Total: 130.5 Miles
Thursday, March 27, 2008
USA Track & Field 100K National Championship Top Contenders
Below are a list of some of the athlete's planning on running the 100K National Championship.
It should be a competitive field, I am excited to be part of it.
Greg Crowther [Seattle, WA]
2007 USA T&F Ultra Runner of the year.
Defending 100K National Champion.
Michael Wardian [Arlington, VA]
2008 USA T&F 50K National Champion.
World Record treadmill marathon, Olympic marathon trials qualifier.
I am rooming with Mike in Wisconsin for the 100K so I will have to get his recovery secrets!
Kevin Setnes [Eagle, WI]
Past 100K National Champion.
Backbone of the 100K team for a number of years.
Strong, steady, and most experience with pace and nutrition.
Home field advantage.
Adam Lint [Patton, PA]
3rd at the 2008 USA T&F National Championship.
Steve Stower [Berkeley, CA]
Jed Smith 50 Miler 2008 - 5:39.
It should be a competitive field, I am excited to be part of it.
Greg Crowther [Seattle, WA]
2007 USA T&F Ultra Runner of the year.
Defending 100K National Champion.
Michael Wardian [Arlington, VA]
2008 USA T&F 50K National Champion.
World Record treadmill marathon, Olympic marathon trials qualifier.
I am rooming with Mike in Wisconsin for the 100K so I will have to get his recovery secrets!
Kevin Setnes [Eagle, WI]
Past 100K National Champion.
Backbone of the 100K team for a number of years.
Strong, steady, and most experience with pace and nutrition.
Home field advantage.
Adam Lint [Patton, PA]
3rd at the 2008 USA T&F National Championship.
Steve Stower [Berkeley, CA]
Jed Smith 50 Miler 2008 - 5:39.
Monday, March 24, 2008
Training Week March 17 - 23
I made the decision this week to give the 100K distance one more shot.
I believe it is the hardest distance to race.
I registered for the USA Track & Field 100K National Championship in Madison, WI.
I think I am ready but always have concerns about the body holding up running on the roads for that hard and fast pace. I only hope it's not hot or snowing.
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. - Downtown Cleveland.
8 Miles p.m. - Cuyahoga Falls.
Track workout: University of Akron outdoor track.
1 Mile Warm-up
3x1,600m with 400m recovery.
5:19, 5:19. 5:19
2 Mile Cool-down.
Not too happy about times on the track.
Temp, was cool, wet and gloomy.
Day Total 22 Miles
Wednesday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland
Day Total: 16 Miles
Thursday:
10 Miles at 5:40 pace.
Temp was a tad cold, but sunny. Felt strong.
Made up a little for Tuesdays track workout.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday;
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland
Day Total: 16 Miles
Saturday:
14 Miles a.m. - Ran the Carriage Trail loop in the Cuyahoga Valley National Park.
Run was pretty tough through snow.
7 Miles p.m. - Hudson
Day Total: 21 Miles
Sunday: Easter
20 Miles a.m. - With Cleveland Southeast Runners Club.
Wheels started to fall off the last 3 miles.
Off p.m.
Day Total: 20 Miles
Week Total: 129
Monday, March 17, 2008
Training Week March 10 - 16
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m. - Downtown Cleveland.
8 Miles p.m. - Cuyahoga Falls.
Track Workout U of A Field House
1 Mile Warm-up
3x1,600m with 400m recover.
5:14, 5:09, 5:13
2 Mile Cool-down
Day Total: 22 Miles
Wednesday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total : 16 Miles
Thursday:
10 Miles at 5:45 pace.
Perfect weather, nice and crisp.
8 Miles in p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16
Saturday:
St. Malachi 5 Mile Race - Downtown Cleveland (Flats)
5 Miles - Ran the course before the race.
1 Mile additional Warm-up & Stride-outs
5 Miles - 5th Overall in 27:48
2 Mile Cool-down
7 Mile post run with group
6 Miles p.m.
Day Total: 26 Miles
Sunday:
15 Miles a.m.
5 Miles p.m.
Both runs in Solon with the Cleveland Southeast Runners Club
Day Total: 20 Miles
Week Total: 134 Miles
Sunday, March 9, 2008
Training Week March 3 - 9
Monday:
8 Miles a.m. - Downtown Cleveland.
Off - p.m. - Went to see Arcade Fire in concert.
Day Total: 8 Miles
Tuesday:
8 Miles a.m. - Downtown Cleveland.
8 Miles p.m. - Cuyahoga Falls.
Track Workout U of A Field House.
1 Mile warm-up
1 Mile: 5:15
4x400: 73 sec.
1 Mile: 5:15
1 Mile cool-down
Day Total: 21 Miles
Wednesday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Thursday:
10 Miles at 5:45 pace.
Felt good, temp and wind o.k.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles early a.m. before work.
At noon the Blizzard of 2008 started to move in.
8 Miles p.m., snow really coming down.
Day Total: 16 Miles
Saturday:
More than a foot of additional snow has fallen since I pulled in from last night.
Roads completely covered.
13 Miles in a.m.
Ran the Buckeye 1/2 Marathon course.
7 Miles p.m. back at home in Aurora.
A man pulled up and asked me if I needed a ride.
He said I shouldn't be out in this weather. I said I enjoyed it!
It puts hair on your chest.
Day Total: 20 Miles
Sunday:
The Blizzard has finally broke. The wind has died down but it is still in the single digits.
Roads still have major amounts of snow on them.
12 Miles a.m. - Run with the Cleveland Southeast Runners Club.
Kam and I discussed running the Shamrock 15K, the previous weekend.
My plan was to run in Solon first for 13 miles then hit the 15K to simulate hitting the hills at Boston.
We both thought I may be cancelled due to the bad weather.
After a couple calls we found out the race was on for the noon start.
On the drive down the roads were still pretty bad, but once I pulled on the course to get to the registration it was a pleasant surprise to see the course was salted and just wet instead of slush & snow. This was a blessing for my sore hamstrings.
Temp at start was in the low 20's, with little wind.
Ended up 2nd in 55:04, 5:55 pace. I'll take it!
9 Mile race followed by a 5 Mile cool-down p.m.
Day Total: 26 Miles
Week Total: 125 Miles
Tuesday, March 4, 2008
Taper & USA T&F 50K National Championship Week February 25 - March 2
Monday:
8 Miles a.m.
5 Miles p.m.
Both runs Downtown Cleveland
Day Total: 13 Miles
Tuesday:
8 Miles a.m. - Downtown Cleveland
Off - p.m.
Day Total: 8 Miles
Wednesday:
8 Miles a.m. - Downtown Cleveland
Off - p.m.
Day Total: 8 Miles
Thursday:
8 Miles a.m. - Downtown Cleveland
Off - p.m.
Day Total: 8 Miles
Friday:
Off - a.m.
Off - p.m.
Day Total: 0
Saturday:
3 Miles - a.m.
Off - p.m.
Sunday:
USA Track & Field 50K National Championship (New York)
4th - Overall in 3:16:16, my pace ended up being 6:19 per mile.
Very happy with my time. A bit disappointed with place.
The weather was a little chilly in the low 30's at the start with wind.
I was overdressed as the temps reached the low 40's.
Was talking with Daniel Verrington at the start. Dan is a previous winner of the USA T&F National Championship back in Pittsburgh. He is a very strong runner from the Boston area.
It was nice to see him again. I was planning on running with him since he said he would like to hold 6 min pace as long as possible. I thought I would be right with him. After the first lap I realized the Austin Marathon had taken more out of me then I thought. Dan continued on to set a USA T&F age group record for 45-49 in 3:17.
Mike Wardian had a strong run with his first USA T&F National Championship victory in 2:55:05. Fellow Patagonia team mate Andy Jones Wilkins AKA AJW from ID was in town for work. He decided to stick around and extra day and run the 50K. He ran as strong 3:30 for 9th overall.
Was nice to talk with Bob Sweeney. We both have the same PR's for almost every distance. We were team mates on the USA Track & Field 100K Team for a number of years. When Bobby says you ran a nice race, he means it. Bob is pretty tough and honest about giving congrats for a mediocre performance. It was a little amusing because he has seen me struggle for the past 5 years. He said no one know who you are any more. Sometime that's a good thing. It takes the pressure off!!!!
Day Total: 32 Miles: 31 plus — 1 Mile warm-up/cool-down
Week Total: 72 Miles
Sunday, February 24, 2008
Training Week February 18 - 24
Monday:
a.m. Travel
9 Miles in p.m., Hudson
Day Total: 9 Miles
Tuesday:
8 Miles a.m., Downtown Cleveland
8 Miles p.m., Cuyahoga Falls.
Track Workout U of A Field House.
1 Mile warm-up
3 x 1 Miles, 5:08, 5:19, 5:18.
Legs a tad heavy the 2nd and 3rd mile.
2 Mile cool-down.
Day Total: 22 Miles
Wednesday:
8 Miles a.m.
8 Miles p.m.
Both run Downtown Cleveland.
Day Total 16 Miles
Thursday:
10 Miles a 5:45 pace.
Felt much better then Tues. surprised to run that fast since it was cold, windy and the marathon was only 4 days before.
8 Miles p.m. Both runs Downtown Cleveland.
Day Total: 18 Miles.
Friday:
8 Miles in a.m.
8 Miles in p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
12 Miles in a.m.
Trail run in the Cuyahoga Valley National Park.
Big group, snow was very powdery.
6 Miles in p.m. in Hudson.
Day Total: 18 Miles
Sunday:
13 Miles in a.m., first 6 easy, next 6 aggressive at 5:30-5:45 pace followed by 1 mile easy.
Off p.m. (Start of taper)
Day total: 13 Miles
Week Total: 112 Miles
Friday, February 22, 2008
Urban Ultra Running — Cleveland, Ohio
Running through some of the neighborhoods of Cleveland will make you realize how thankful you should be for the things you have.
Not the things you want.
Color of Cleveland.
Million dollar ball park, with Lebron James banner.
Running the rails. [Friend Marc]
Don't dare stop.
Abandon swings.
God is Great sign.
Lonely Man Walking.
3045.
Broken Fence.
Monday, February 18, 2008
Training & Race Week February 11 - 17
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs downtown Cleveland.
Day Total: 16 Miles
Tuesday:
8 Miles a.m., Run downtown Cleveland.
Off p.m.
Day Total: 8 Miles
Wednesday:
8 Miles a.m.
8 Miles p.m.
Both runs downtown Cleveland.
Day Total: 16 Miles
Thursday:
8 Miles a.m.
8 Miles p.m.
Both runs downtown Cleveland.
Day Total: 16 Miles
Friday:
Off (Taper & Travel)
Saturday:
3 Miles easy.
Austin, TX
1 hour of yoga.
Sunday: Austin AT&T Marathon
17th Overall in 2:38:43
Weather was perfect. Felt strong.
Ran even the entire race.
1st 5K split was 18:30
13 Miles was 1:18
25K hit in 1:30
5 Miles in p.m.
Day Total: 31 Miles
Weekly Total Miles: 90
Sunday, February 10, 2008
Training Week February 4 - 10
Monday:
8 Miles a.m.
8 Miles p.m.
Both runs downtown Cleveland.
Day Total: 16 Miles
Tuesday :
8 Miles a.m., downtown Cleveland.
8 Miles p.m., Cuyahoga Falls.
Track Workout: Discovered the UofA Field House was closed.
Since I was planning on running inside I did not have proper cloths for a third workout outside. Ended up wearing shorts and short leave shirt. Put on a wet hat from my previous run and wore some dry socks for gloves I found in the bottom of my bag.
Hit the outdoor track for the usual.
Temp was very cold in the 40's with drizzle.
1 Mile warm-up.
3 x 1,600 with 400 recovery.
1st Mile was pretty slow 5:20.
2nd Mile was 5:15 rain started coming down harder.
3rd Mile was in 5:15 cold front came through very windy and heavy rain.
2 Mile cool-down.
Day Total: 22 Miles
Wednesday:
8 Miles a.m.
8 Miles p.m.
Both runs in downtown Cleveland
Day Total: 16 Miles
Thursday:
10 Miles hard at 5:50 pace.
8 Miles p.m.
Both runs downtown Cleveland.
Day Total: 18 Miles
Friday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 16 Miles
Saturday:
12 Miles in a.m.
Trail run the the Cuyahoga Valley National Park.
6 Miles in p.m. in Hudson.
Day Total: 18 Miles
Sunday:
12 Miles in a.m. in Solon with the Cleveland Southeast Running Club.
Cold front moved in at mile 6. Temp dropped and white-out with strong winds.
Could only see 50m visibility.
6 Miles in p.m. in Home town Aurora.
Very cold and windy. Temp 11 with a -10 wind chill.
Heading west was rough.
Day Total: 18 Miles.
Weekly Total Miles: 124
Sunday, February 3, 2008
Training Week January 27 - February 3
Monday: 8 Miles a.m., Weather reasonable so picked it up to low 6 min. pace. 8 Miles p.m.
Both runs in downtown Cleveland.
Day Total: 16 Miles
Tuesday: 8 Miles in a.m. downtown Cleveland.
8 Miles in p.m. in Cuyahoga Falls.
Track workout: U of A Field House.
1 Mile warm-up
3 x 1,600m with 400m recovery.
5:09, 5:14, 5:14
2 Mile cool-down.
Day Total: 22 Miles
Wednesday: 8 Miles a.m. downtown Cleveland.
8 Miles p.m. in hometown Aurora with my brother.
Day total: 16 Miles
Thursday: 10 Miles hard at 5:50 pace.
8 Miles p.m.
Both runs downtown Cleveland.
Day Total: 18 Miles
Friday: 8 Miles a.m.
8 Miles p.m.
Both runs downtown Cleveland.
Day Total: 16 Miles
Saturday: 12 Miles a.m.
Trail run in the Cuyahoga Valley National Park.
6 Miles p.m. in Hudson.
Day Total: 18 Miles
Sunday: 15 Mile a.m. in Solon with the Cleveland Southeast Running Club.
6 min mile pace.
6 Miles p.m. in Solon with Kam.
Day Total: 21 Miles.
Weekly Total Miles: 127
Saturday, February 2, 2008
Groundhog's Day. Where today is tomorrow!
"I'll give you a winter prediction: It's gonna be cold, it's gonna be grey, and it's gonna last you for the rest of your life."
I ran the groundhog 50K this past fall.
I the race was excellent and very organized.
A fun little trip for the entire family.
My goal was run as hard as I could and see what happened.
I remember it was hot, humid and the last 5 miles were a challenge).
I ended up 1st in 3:53:13.
Photos are from the race weekend.
Sunday, January 27, 2008
Training Week January 21 - 27
In my opinion of the biggest mistakes a athlete can make is taking down time in the winter. I think many give excuses for why they can't run. Some of the excuses I hear is it's cold outside to it's dark when I get off work.
I am actually running my second run of the day in the dark. It basically starts from Daylight saving time in the fall until changing the clocks again in the spring. For me it is the time to ramp up the miles and build the strength and get tough running through the Cleveland winter.
Monday: 8 miles a.m., 8 miles p.m.
Monday: 8 miles a.m., 8 miles p.m.
Both runs downtown Cleveland, Full moon on evening run.
Day Total: 16 Miles
Tuesday: 8 miles a.m., Downtown Cleveland.
8 miles p.m. in Cuyahoga Falls.
Track workout: U of A Field House.
1 mile warm-up
3 x 1,600m with 400 recovery. Forgot my racing flats. Did workout in lightweight trainers. Very happy with times this early in the year.
5:13, 5:12, 5:12. 2 mile cool-down.
Day Total: 22 Miles
Wednesday: 8 miles a.m., 8 miles p.m.
Both runs downtown Cleveland.
Day Total: 16 Miles
Thursday: 10 Miles hard at sub-6 min. pace. Downtown Cleveland. Out and back, heading west and returning back east, windy and damp. Temp was 17 degrees. Wore shorts and short sleeve shirt.
8 miles p.m.
Day Total: 18 Miles
Friday: 8 miles a.m., 8 miles p.m.
Both runs downtown Cleveland.
Day Total: 16 Miles
Saturday: 12 mile a.m. Trail run in the Cuyahoga Valley National Park.
6 Miles p.m. run in Hudson with Kam.
Day Total: 18 Miles
Sunday: 15 Mile a.m. in Solon with the Cleveland Southeast Running Club, first 6 miles with Jeff U., last 3 with Kam.
6 Miles p.m. run in Aurora. Feel pretty trashed, hamstrings and hips ache.
Day Total: 21 Miles
Total Miles for Week: 127
Friday, January 25, 2008
Movie "Spirit of the Marathon" Review
I would give the "Spirit of the Marathon" *** out of five stars.
Basic plot of the movie was focused on 6 runners as they prepared for the Chicago Marathon (2005). The movie followed the training of two elite athletes, Deena Caster (Olympic bronze medalist in Athens in 2004) and Kenyan-born Daniel Njenga (top finisher at Chicago numerous years). Also included were a couple first timers, single mom, Boston qualifier hopeful, and a 60+ father running with his daughter.
With the recent violence in Kenya and death of Elite runner Wesley Ngetich (winner of the Grandma's Marathon 2005, 2007) it was sad to see the story of Daniel Njenga's. He was trying to make a living to support his family working and training in Japan only to have his home burned and family members killed. The movie showed the drama of elite athletes training and the intensity of the final miles coming down to the finish. The movie made me realize how much top runners are underpaid for their performances.
For some reason I enjoyed the 65 year old man training with his daughter. I think he had the Spirit of the marathon.
I also enjoyed some of the vintage footage and history of the marathon. The movie had some interesting interviews with great runners such as Shorter, Rodgers, and Radcliffe just to name a few.
The two first timers in the movie did my pet peeve. Putting your name on your shirt. When I ran my first Boston back in 93' there was a runner behind me about 10 meters. I was very annoying to hear his name called out for 12+ miles every 10-20 seconds. It was pleasant when he finally started to fade.
One of my friends wore a shirt in the Boston Marathon that had Cleveland on the front. Unfortunately the Red Sox and the Indians happened to be playing a series in Boston the same weekend as the marathon. At this time the Indians were the defending American League Champions. The Indians were having a good series in Boston, but unfortunately my friend's marathon was not going as planned. The hard core Boston fans watching the marathon were letting him have it. He said he heard the phrase "Cleveland Sucks" so many times he decided to stop and turn his shirt inside out. A lesson to learn.
Basic plot of the movie was focused on 6 runners as they prepared for the Chicago Marathon (2005). The movie followed the training of two elite athletes, Deena Caster (Olympic bronze medalist in Athens in 2004) and Kenyan-born Daniel Njenga (top finisher at Chicago numerous years). Also included were a couple first timers, single mom, Boston qualifier hopeful, and a 60+ father running with his daughter.
With the recent violence in Kenya and death of Elite runner Wesley Ngetich (winner of the Grandma's Marathon 2005, 2007) it was sad to see the story of Daniel Njenga's. He was trying to make a living to support his family working and training in Japan only to have his home burned and family members killed. The movie showed the drama of elite athletes training and the intensity of the final miles coming down to the finish. The movie made me realize how much top runners are underpaid for their performances.
For some reason I enjoyed the 65 year old man training with his daughter. I think he had the Spirit of the marathon.
I also enjoyed some of the vintage footage and history of the marathon. The movie had some interesting interviews with great runners such as Shorter, Rodgers, and Radcliffe just to name a few.
The two first timers in the movie did my pet peeve. Putting your name on your shirt. When I ran my first Boston back in 93' there was a runner behind me about 10 meters. I was very annoying to hear his name called out for 12+ miles every 10-20 seconds. It was pleasant when he finally started to fade.
One of my friends wore a shirt in the Boston Marathon that had Cleveland on the front. Unfortunately the Red Sox and the Indians happened to be playing a series in Boston the same weekend as the marathon. At this time the Indians were the defending American League Champions. The Indians were having a good series in Boston, but unfortunately my friend's marathon was not going as planned. The hard core Boston fans watching the marathon were letting him have it. He said he heard the phrase "Cleveland Sucks" so many times he decided to stop and turn his shirt inside out. A lesson to learn.
Thursday, January 17, 2008
Training Week January 14 - 20
Monday: 8 miles a.m., 8 miles p.m. Day Total: 16 Miles
Tuesday: 8 miles a.m., 8 miles p.m.
Followed by track workout at Akron University Field House.
1 mile warm-up, then 3 x 1,600m with 400m recovery.
5:22, 5:22, 5:11, then 1 mile cool-down.
Day Total: 21 Miles
Wednesday: 8 mile a.m., 8 miles p.m.
Day Total: 16 Miles
Thursday: 10 miles hard at sub-6 min pace in the a.m. Temp. was 34 degrees, 8 miles p.m.
Day Total :18 Miles
Friday: 8 miles a.m., 8 miles, p.m.
Day Total: 16 miles
Saturday: 15 miles a.m., Trails in the Cuyahoga Valley National Park.
Connie Gardner was bit by dog.
6 miles p.m. with Dave Koch and Kam Lee
Day Total: 21 miles
Sunday: 12 miles a.m., Very cold & windy, 5 degrees. Shirt had frost on it when finished. Shirt froze in the shape I took it off in.
Day Total: 12
120 Total Miles per Week
Best Movies and Music of 2007
I have not seen all the movies that are potentially up for movie of the year, but here are a few I would recommend. I gave the four movies below 5 stars out of 5.
1. Into the Wild *****- My pick for movie of the year.
Sean Penn did a amazing job of turning Krakauer's book into a movie.
Cinematography was superb.
2. Juno ***** - Best movie on the tough subject of abortion.
3. Lookout ***** - Drama about a high school athlete whose life is turned upside down following a tragic accident.
4. Hot Fuzz ***** - Comedy about a cop in London who is transfered to a small crime-free village of Sanford.
Running Movies I viewed in 2007
1. Running Madness ***- Documentary on the Western States 100 Mile Race.
I really enjoyed this movie. It is the best movie I have seen so far on WS. Great interviews with many elite athletes. It was nice to have many stories come from Gordy Ainsleigh who first completed the race in 1974.
2. Forever Running ***- Documentary on the life of Yiannis Kouros.
Kouros holds records from 100 miles to 1,000 miles, from 200 km to 1,600 km, and from 1 day to 10 days. I thought it was interesting. I always like to see how other runners live and where they live. The one part of the movie that really hit home. After one of his races his crew actually had to help peal him up off the ground. I thought this really showed the human aspect of Yiannis. He gives everything he's got and puts it all on the line when race day comes.
3. The Dipsea Deamon ***- Documentary on Jack Kirk at age 96 runs the 2nd oldest footrace in America, the grueling Dipsea race, for a world record 68 consecutive times. It was interesting to see Jack at the age of 96 run the Dipsea. Watching it was like watching someone run a 100 mile race, going through the struggles and ups and downs of a race. I am sure at age 96 that's what it feels like. It was very inspiring because Jack Kirk didn't want to quit but everyone was trying to talk him into calling it a day. You can tell he wasn't a quitter.
I love good tunes.
Here is a list of the Albums that I would recommend that came out in 2007.
Radiohead
Archade Fire
Spoon
The Shins
Maps
Battles
Vampire Weekend
Simian Mobile Disco
Sea Wolf
The Rosebuds
Grizzly Bear
M.I.A.
LCD Soundsystem
Menomena
The New Pornographers
Hard-Fi
Cloud Cult
!!!
The Blakes
Animinal Colective
Okkervil River
Tegan & Sara
Yeasayer
1. Into the Wild *****- My pick for movie of the year.
Sean Penn did a amazing job of turning Krakauer's book into a movie.
Cinematography was superb.
2. Juno ***** - Best movie on the tough subject of abortion.
3. Lookout ***** - Drama about a high school athlete whose life is turned upside down following a tragic accident.
4. Hot Fuzz ***** - Comedy about a cop in London who is transfered to a small crime-free village of Sanford.
Running Movies I viewed in 2007
1. Running Madness ***- Documentary on the Western States 100 Mile Race.
I really enjoyed this movie. It is the best movie I have seen so far on WS. Great interviews with many elite athletes. It was nice to have many stories come from Gordy Ainsleigh who first completed the race in 1974.
2. Forever Running ***- Documentary on the life of Yiannis Kouros.
Kouros holds records from 100 miles to 1,000 miles, from 200 km to 1,600 km, and from 1 day to 10 days. I thought it was interesting. I always like to see how other runners live and where they live. The one part of the movie that really hit home. After one of his races his crew actually had to help peal him up off the ground. I thought this really showed the human aspect of Yiannis. He gives everything he's got and puts it all on the line when race day comes.
3. The Dipsea Deamon ***- Documentary on Jack Kirk at age 96 runs the 2nd oldest footrace in America, the grueling Dipsea race, for a world record 68 consecutive times. It was interesting to see Jack at the age of 96 run the Dipsea. Watching it was like watching someone run a 100 mile race, going through the struggles and ups and downs of a race. I am sure at age 96 that's what it feels like. It was very inspiring because Jack Kirk didn't want to quit but everyone was trying to talk him into calling it a day. You can tell he wasn't a quitter.
I love good tunes.
Here is a list of the Albums that I would recommend that came out in 2007.
Radiohead
Archade Fire
Spoon
The Shins
Maps
Battles
Vampire Weekend
Simian Mobile Disco
Sea Wolf
The Rosebuds
Grizzly Bear
M.I.A.
LCD Soundsystem
Menomena
The New Pornographers
Hard-Fi
Cloud Cult
!!!
The Blakes
Animinal Colective
Okkervil River
Tegan & Sara
Yeasayer
Wednesday, January 16, 2008
Best Running Products of 2007
Salomon SpeedCross 2 -This is the best trail shoe I have ever run in.
I use to run in Montrail, but they were too clunky and never had the right feel that I was looking for. The SpeedCross 2 are great for speed and are ultra-light.
The traction is ideal for the mid-west trails of dirt and mud.
I wore them in the Burning River 100 Mile Race, Buckeye 50K, and Puxy 50K.
Energy Products.
Since I am sponsored by PowerBar I receive the opportunity to test some of the products.
PowerBar continues to update their products to help us enhance our performance as well to keep going during a ultra event. My favorite product is PowerBar Gel. I use it in every Ultra event.
Running Jacket.
The Patagonia Wind Track Jacket. It not only looks cool, but it's great for fighting off the wind from Lake Erie! It has tapered design for a great fit, plus the back is made of a stretch polyester fleece. So it breaths when you are hammering out a tempo run.
One of the best new products.
Moeben Sleeves.
I use them in racing and during my tempo runs. They are perfect for keeping my arms warm without the extra weight from the additional material in a full length long sleeve shirt.
Plus if you over heat you can just remove them or pull them down. They are awesome.
Saturday, January 5, 2008
Impressive Performances for 2007
Mens USA 100K National Team - Bronze Medal. Three strong performances by Howard, Greg and Chad.
Howard Nippert - Led the 100K team to the Bronze. Howard has been the backbone of the 100K team for a number of years.
Chad Ricklefs - Started off the year with a nice marathon at Austin in a time of 2:30, followed by a strong 100K in Holland.
Greg Crowther - 50K USA T&F National Champion followed by 100K USA T&F National Champion, and strong performance at the World Championship.
Hal Koerner - Western States victory and well deserved (lead from start to finish).
Scott Jurek - Hardrock Course Record & Spartathlon 2nd straight win. The new King of the Mountain and Sparta.
Andy Jones-Wilkins - Great performance at WS followed by a victory lap win at Vermont.
Anton Krupicka - Strong start to the year at Rocky Raccoon and even stronger with his Leadville Win.
Matt Carpenter & Uli Steidl - the North Face Showdown. Two tough runners going head to head late in a race. Wish I could have witnessed it. Uli had the best ultra re-cap report I've read in years. Uli undefeated.
Connie Gardner - Best woman's 24 Hour race.
Michael Wardian - 2nd Fastest time in the History of JFK 50, weeks following the US Olympic Marathon Trials, plus many back to back marathons.
Mike Cox - 8th Overall at Chicago on a hot day and weeks later ran the US Olympic Marathon Trials and finished 41st overall in a PR of 2:20. Mike is one of the strongest marathoners I would have to say I've had the privilege of watching.
Nunes - New Badwater Champion (course record holder) & strong 3rd in Greece.
Akos Konya - Strong Badwater, and Sunmart performance.
Oz Pearlman - Chicago Lakefront 50 Miles in 5:31.
Karl Meltzer - 5 - 100 Mile wins, with two course records: Massanutten 100, Bighorn 100, McNaughton 100, San Diego 100 & Bear 100.
Dave Mackey - Grand Canyon double X speed record in 6:59!!!
Seeing Mike Morton running JFK. It was a flashback to 96', running the start with Hewitt, Clifton, Morton, Courtney and Ian.
Dynamic Duo of Mark and Ann Lundbald - Ann and Mark both won the USA Track & Field 50 Mile National Championship. Ann also won the USA T&F Trail Marathon Championship and set many course records.
Nikki Kimball - Western States victory as well as set the course record at Mont Blanc.
Jenna Shelton - Rocky Racoon 3rd overall, and course record.
Karl Meltzer - 5 - 100 Mile wins, with two course records: Massanutten 100, Bighorn 100, McNaughton 100, San Diego 100 & Bear 100.
Dave Mackey - Grand Canyon double X speed record in 6:59!!!
Seeing Mike Morton running JFK. It was a flashback to 96', running the start with Hewitt, Clifton, Morton, Courtney and Ian.
Dynamic Duo of Mark and Ann Lundbald - Ann and Mark both won the USA Track & Field 50 Mile National Championship. Ann also won the USA T&F Trail Marathon Championship and set many course records.
Nikki Kimball - Western States victory as well as set the course record at Mont Blanc.
Jenna Shelton - Rocky Racoon 3rd overall, and course record.
Thursday, January 3, 2008
2007 Race Results
My best performance of the year was the Burning River 100 Mile.
I was fit for the first time in years and focused to run.
Conditions were hot, but I ran strong and steady.
It was great to have family, friends and even co-workers at the finish.
Below are performances throughout the year of 2007.
Austin Marathon, Austin, TX - 47th Overall, 2:47:15
50K National Championship, Lloyd Park, New York, N.Y. - 4th Overall, 3:32:05
Boston Marathon, Boston, MA - 388th Overall, 2:50:49
Toronto 100K (Canadian National Championship), Toronto, Canada - 1st Overall, 8:10
Rite Aid Cleveland Marathon, Cleveland, OH - 16th overall, 2:48:37
Aurora 5K, Aurora, OH - 7th Overall, 16:32
Western States 100, California - 117th Overall, Personal Worst in 25:31
Buckeye 50K, Cleveland - 2nd Overall, 3:57
Burning River 100 Mile Endurance Run, Cleveland - 1st Overall, course
record, 16:07:10
Perfect 10 Miler, Cleveland - 8th Overall, 57:39
Groundhog 50K, Punxsutawney, PA - 1st overall, 3:53:13
Spartathlon, Athens to Sparta, Greece (152 Miles) - 16th Overall, 30:31:57
JFK 50 Mile, Maryland - 13th Overall, 6:50:10
4 Mile Turkey Trot, Ohio - 5th Overall, 22:01
IAU World Championship 50 Mile Trail, Sunmart Texas Trail 50 Mile, Houston, TX - 9th overall, 1st American, 7:07:58
50K National Championship, Lloyd Park, New York, N.Y. - 4th Overall, 3:32:05
Boston Marathon, Boston, MA - 388th Overall, 2:50:49
Toronto 100K (Canadian National Championship), Toronto, Canada - 1st Overall, 8:10
Rite Aid Cleveland Marathon, Cleveland, OH - 16th overall, 2:48:37
Aurora 5K, Aurora, OH - 7th Overall, 16:32
Western States 100, California - 117th Overall, Personal Worst in 25:31
Buckeye 50K, Cleveland - 2nd Overall, 3:57
Burning River 100 Mile Endurance Run, Cleveland - 1st Overall, course
record, 16:07:10
Perfect 10 Miler, Cleveland - 8th Overall, 57:39
Groundhog 50K, Punxsutawney, PA - 1st overall, 3:53:13
Spartathlon, Athens to Sparta, Greece (152 Miles) - 16th Overall, 30:31:57
JFK 50 Mile, Maryland - 13th Overall, 6:50:10
4 Mile Turkey Trot, Ohio - 5th Overall, 22:01
IAU World Championship 50 Mile Trail, Sunmart Texas Trail 50 Mile, Houston, TX - 9th overall, 1st American, 7:07:58
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