Mark Godale's Blog

Tunes for Racing

2011-02-12T16:38:00.000-05:00

Here are my favorite racing tunes (Band-Song).
1. The Prodigy-Firestarter
2. Arcade Fire-No Cars Go
3. The Dandy Warhols-We used to be friends
4. Eminem-Without Me
5. Eminem-Lose Yourself
6. Front 242-Headhunter, Vol. 1.0
7. Fuck Buttons-Surf Solar (7" Edition)
8. Ghostland Observatory-Heavy Heart
10. Holy Fuck-Royal Gregory
11. Imperial Teen-Ivanka
12. Kasabian-Empire
13. Kasabina-Club Foot
14. Kasabina-Underdog
15. The Kills-Getting Down
16. The Kooks-Ooh La
17. LCD Soundsystem-Daft Punk is playing at my house
18. M.I.A.-Bamboo Banga
19. M.I.A.-Paper Planes
20. Maps-It Will Find You
21. MGMT-Kids (Soulwax Remix)
22. Miike Snow-Silvia (Roboberget Remix)
23. Nine Inch Nails-Closer
24. Oakenfold-Ready, Steady, Go
25. Oh No Ono-Eleanor Speakes (Karibou Remix)
26. Passion Pit-Sleepyhead
27. Portishead-The Rip
28. Portishead-Machine Gun
29. The Postal Service-Such Great Heights
30. Radiiohead-Reckoner
31. Rage Aginst the Machine-Bulls On Parade
32. The Rapture-House of jelous lovers
33. The Rapture-Don Gon Do it
34. Rinôçérôse-Cubicle (edit)
35. Robert Shaw; Atlanta Symphony Orchestra & Chorus-Orff: Carmina Burana - Introduction, Fortune, Empress Of The World (#1, 2)
36. The Rosebuds-Boxcar
37. The Rosebuds-Shake Our Tree
38. Sea Wolf-You're a wold
39. Silversun Pickups-Well thought Out Twinkles
40. Silversun Pickups-Little Lover's So Polite
41. Silversun Pickups-Common Reactor
42. Silversun Pickups-Lazy Eye (Jason Bentley Remix)
43. Silversun Pickups-Panic Switch
44. Smashing Pumkins-Ava Adore
45. Starlight Mints-Paralyzed
46. Supergrass-Moving
47. Soulja Boy Tell 'Em-Crank That (Soulja Boy)
48. T.I. Feat. Wyclef Jean-You Know What It Is
49. Teddybears-Automatic Lovers
50. Tegan and Sara-Back In Your Head (Tiesto Remix Edit)
51. Tiësto-Traffic
52. Travis-Sing
53. U2-Vertigo
54. Walter Meego-Keyhole
55. White Rabbits-The Plot
56. 50 Cent-In da Club
57. Beastie Boys-Intergalactic
58. Avi Buffalo-Truth Sets In
59. Beck-Timebomb
60. The Black Keys-Tighten Up
61. Bush-Everything Zen
62. Citizen Cope-Let the Drummer Kick

Ultra Running Highlights of 2010

2010-12-30T09:59:00.003-05:00

Here are my picks for Ultra Performances of the Year that caught my attention this year.
Mike Wardian - 3rd Overall in the 100K & 50K World Championship.
1st at the USA T&F 50K Road National Championship.
3rd at the Marathon Des Sables.
Scott Jurek - 2nd Overall at the 24 Hour World Championship and setting new American Record.
Geoff Roes - 1st Overall Western States 100
Todd Braje - 1st Overall at the USA T&F 100 Mile Trail and USA T&F 50 Mile Road Championship. [New Course Record in both events]
Anton Krupicka - 1st Overall USA T&F 50 Mile Trail Championship [New Course Record], 1st at Miwok 100K.
Zach Gingerich - 1st Overall at Umstead 100 in 13:23 [Fastest time in USA for 100 Miles this year].
Fire & Ice award!!!
1st Overall at Badwater and 1st Overall at Arrowhead [New Course Record].
[Both races 135 miles. One is the hottest race in the continental US the other is the coldest of that distance.]

My performances this year.
7th Overall USA T&F 50K Road National Championship.
2nd Overall West Highland Way [95 mile trail race in Scotland].
12th Overall Austin Marathon.
19th Overall Akron Marathon.
3rd Overall Buckeye Trail 50K.
5th Overall Buckeye Half Marathon, 1st Master.
2th Overall USA T&F 100 Mile Trail National Championship, 1st Master & Masters Course Record.
5th Overall USA T&F 50 Mile Road National Championship. 2nd Master

My results from 2009

2010-01-02T19:37:00.001-05:00

These are the races I did this past year.
I think I got them all.

Austin Marathon, 13th Overall 2:46:09
Road Race

USA Track & Field 50K National Championship
4th Overall, 3:21:36
Road Race

Way Too Cool 50K, 62 Overall, 4:34:21

Shamrock 15K (SARC), 3rd Overall 57:01
Road Race, Hilly

Boston Marathon. 562nd Overall, 2:51:52
Road Race

Cleveland Marathon, 18th Overall, 2:50:19
Road Race

Western States 100 Mile Endurance Run
40th Overall, 22:29
Trail Race in the mountains

Aurora Fun Run 5K
11th Overall, 16:46

Buckeye Trail 50K
3rd Overall, 4:04
Trail Race

Burning River 100 Mile Endurance Run
1st Overall, 16:16
Trail Race

Perfect 10 Miler
15th Overall, 59:03

Groundhog 50K
2nd Overall, 4:12:24
Trail Race

Aurora Labor Day Classic 5K
1st Overall, 17:19
Road Race

Chicago Marathon, 333 Overall 2:49:25
Road Race, Flat

USA Track & Field Trail Marathon National Championship (Lithia Loop Trail Marathon)
21st Overall, 3:18:57
Trail Race in the mountains

USA Trail Marathon National Championship [Rouge Valley Runners, Ashland, OR]

2009-11-04T15:39:00.006-05:00

After the Burning River 100 in August I sort of lost focus.

Tried to run a fast 100K on the Northcoast 24 hour course.
Just not the right place to run a fast 100K. Get's old real fast.

Heading out the the USA Trail Marathon National Championship in Ashland, OR.
Home of the Rouge Valley Runners and the new mecca for running in the Northwest.
I've always wanted to go out and visit, but now have an excuse.

Sort of worried about the climb and altitude being a flatlander from Ohio. But the good thing it's only a marathon.

Below is a Press Release from RVR.

Southern Oregon hosts 2009 USA Track & Field Trail Marathon Championships

Runners can expect much more than the standard marathon “bonk” at this year’s USA Track & Field Trail Marathon Championships. Runners will face an initial eight-mile, 3,200-foot ascent through the steep Siskiyou Mountains that shadow the southern Oregon town of Ashland. The trails and fire roads do flatten out for twelve miles in the middle of the race but maintaining pace may become difficult at the oxygen deprived 5,000 foot level. The final six miles and 3,000 feet of descent will test even the strongest of quads as runners descend on technical single track to the race’s finish at Ashland’s town center, Lithia Park.

Championship prize monies totaling $6000 will be awarded to the top five USA Track & Field male and female finishers as well as the top three USA Track & Field male and female masters finishers.

Last year’s Lithia Loop Trail Marathon winner, Jeff Caba (Bend, OR), is returning to defend his title. Sporting a 2:31:12 at this year’s Twin Cities Marathon, Caba will defend his title against his fellow training partner Andy Martin (Bend, OR). Martin ran a 2:25:46 at Twin Cities, and is no stranger to the trails as his team placed second at this year’s six-day Gore-Tex Trans-Rockies Race.

Chasing these gentlemen will be Thomas Brooks (Eugene, OR) who placed third in the steeple at the 2007 USA Track & Field Championships with a time of 8:27.34. Aaron Saft (Fletcher, NC) who won the 2007 USAT&F Trail Marathon Championships in 2:30:53. Phil Kochik (Seattle, WA) who won the 2004 USAT&F 50 Mile Trail Championships. Mark Godale (Aurora, OH) who sports personal records of 2:30 in the marathon, 3:17 in the 50 kilometer and 7:08 in the 100 kilometer distance.

In the women’s race, the two race favorites are Devon Crosby-Helms (Sausalito, CA) and Krissy Moehl (Seattle, WA). Crosby-Helms brings with her a time of 2:49:50 at the 2008 California International Marathon and a 2:53:20 at this year’s Boston Marathon. She also has wins at the 2008 Vermont 100 Mile Endurance Run and this year’s Vermont 50 Mile Run. Moehl hopes to cap a stellar year which includes a victory in France’s 103-mile Ultra Trail du Mont Blanc and her runner-up position at the Western States 100 Mile Endurance Run.

Also heating up is the competition for the men’s master’s title. Dan Verrington (Bradford, MA) ran a 3:25:22 at this year’s USAT&F 50 Kilometer Championships. Verrington will be chased by his fellow club mate (Central Mass Striders) Dave Dunham (Bradford, MA) who finished runner-up in the 2001 JFK 50 Mile and 2001 USAT&F 50 Mile Trail Championships. Greg McMillan (Flagstaff, AZ), of McMillan Elite, will vie for the title as well, as he sports a personal record of 2:31:58 in the marathon.

Training Week August 10 - August 16

2009-08-25T20:35:00.002-04:00

Monday:
9 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles

Tuesday:
8 Miles a.m. Downtown Cleveland

Track Workout: Solon
4 Miles p.m. Warm-up.
5:30, 5:34, 5:32
4 Mile Cool-down.
Hot day, felt the 100 mile blues.
Day Total: 20 Miles

Wednesday:
9 Mile a.m.
9 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles

Thursday:
10 Miles a.m. Tempo run at 6:10 pace.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 20 Miles

Friday:
25.2 Miles a.m. Ran to work from Aurora to Downtown Cleveland in 3:29.
Three water stops and one bathroom break.
6 Miles in p.m. Downtown Cleveland.
Day Total: 31 Miles

Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park].
7 Miles p.m.
Day Total: 19 Miles

Sunday:
Perfect 10 Miler, 59 min. Hot and Humid. Not to happy about my time.
7 Miles warm-up/cool-down.
10 Miles p.m. - North Chagrin Reservation - Trail with Kam our tour guide and my brother.
3 Miles p.m. - in Aurora
Day Total: 30 Miles

First time in awhile I ran three time a day on Sun, plus run to work kicked my butt.

Week Total: 156 Miles

July 16 - August 12 (Training Week & Burning RIver 100)

2009-08-12T09:12:00.004-04:00

Since Buckeye 50K I kept up the usual training of high milage with speed and tempo runs.
The Tuesday before the Burning River I wanted to hit the track and run hard.
I ended up doing 800m hard then 1,600m at 5:02 then another 800m. I felt strong. The rest of the week was easy miles going into the 100.

Breakdown of the Burning River 100.
The first 13 miles were on roads. Felt like I was walking, nice easy pace almost relaxing. Once we hit the polo field the pace picked up. Trying to run smart and even. The course has a pretty good climb up to rt. 91. From the Harper ridge aid station it is pretty much down hill to shadow lake aid station where I took off the road shoes and put on the trail shoes. From Bedford to the tow path is pretty much down hill. You can really hammer this section. The single track from the hike and bike to the tow path is smokin fast. From the tow path to station road then the carriage loop. On the carriage loop at the top of the first climb was water, but I did not have a bottle so I had to lay down on the ground to drink. A couple of hikers witnessed my skill of drinking and were very amused. I know I was getting tired and still had some issues from Western States where I can't feel my feet hit the ground. It feels like they are asleep and tingle. Had my first big wipe out on the carriage loop, thought I broke my shoulder. At Station road bridge for the second time I picked up my water bottle. Hammered down to Boston store. From the store hit the Brandywine falls loop. Very tough during the heat of the day. I felt like crap. But once you arrive at the falls it's a down hill return and can push the back to the store. Jeff picked me up a the store to pace me to the covered bridge. Going through the ledges is and awesome section of the race. It's the money shot! The Wetmore and corn field were a mess. Sloppy mud. Wayne pick me up at the covered bridge for the perkins loop. Wayne fell pretty hard into the muck and lost a shoe. Kam took over for the last 15 miles to the finish in 16:16. Thought I would run faster. Really struggled the last 60 miles.

Track work out the Tuesday after the 100.

8 Mile a.m.
Track Workout: Solon
4 Miles p.m. Warm-up.
5:22, 5:27, 5:28
4 Mile Cool-down.
Day Total: 20 Miles

Track work out 8.12.9.
8 Mile a.m.
Track Workout: Solon
4 Miles p.m. Warm-up.
5:22, 5:26, 5:23
4 Mile Cool-down.
Day Total: 20 Miles

July 13 - 16 (Training Week & Buckeye 50K)

2009-07-22T09:22:00.003-04:00

Buckeye Trail 50K
The race had the strongest starting.
Mike Seymour: 2:27 marathoner
Damon Blackford: 2:25 marathoner
Kam Lee: 2:31 marathoner
Stephen Benesh: 2:36 marathoner
Kyle bowman: 2:40 marathoner
My goal for the race was to run as hard as I could to the turn around and see what happens.
Ended up hitting 1:55. As soon as I turned around Mike Seymour arrived.
Kam Lee was a couple min. back. Had a little delay do to a train crossing the course at mile 20.
Pretty tired on the way back, but held onto 3rd in 4:05.

The most impressive runs were by Seymour, Benesh, and Pope.
All three first timers for 50K distance. Pope only being 20.

Monday:
8 Miles a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles

Track Workout: Solon
4 Miles p.m. Warm-up.
5:14, 5:12, 5:03
4 Mile Cool-down.
Day Total: 20 Miles

Wednesday:
9 Mile a.m.
8 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 17 Miles

Thursday:
10 Miles a.m. Tempo run at 6:00 pace.
OFF p.m.
Day Total: 10 Miles

Friday:
3 Miles a.m.
OFF a.m.
Day Total: 3 Miles

Saturday:
1 mile warm up
32 Miles a.m. - Buckeye 50K [Cuyahoga Valley National Park].
Day Total: 32 Miles

Sunday:
16 Miles a.m. Ran from Aurora to Hudson and back.
Day Total: 16 Miles

Week Total: 116 Miles

July 6th - 12 (Training Week)

2009-07-16T11:48:00.005-04:00

Coming off Western States I feel pretty fit. Not to happy with my time, but pleased to finish on such a hot day. Had all my toe nails shoved off and bad blisters.
Could not feel my legs from about half way down the calf to my toes.
The legs give off a tingle feel when they hit the ground, almost like falling asleep.
The good new is the feeling is starting to come back.

Monday:
10 Miles a.m.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 20 Miles

Track Workout: Solon
4 Miles p.m. Warm-up.
5:16, 5:14, 5:03
4 Mile Cool-down.
First time in over a year I felt like I could push my body to run hard.
Day Total: 20 Miles

Wednesday:
9 Mile a.m.
9 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 18 Miles

Thursday:
10 Miles a.m. Tempo run at 6:00 pace.
10 Miles p.m.
Both runs Downtown Cleveland.
Day Total: 20 Miles

Friday:
9 Miles a.m.
9 Miles in a.m.
Both runs Downtown Cleveland.
Day Total: 17 Miles

Saturday:
Easy Run
12 Miles a.m. - Run in the [Cuyahoga Valley National Park].
7 Miles p.m. - with Kam on trail.
7 Miles p.m. - in Aurora.
Day Total: 26 Miles

Sunday:
12 Miles a.m. Solon
7 Miles p.m. Solon.
1 hour of weights.
9 Miles p.m. - in Aurora.
Day Total: 28 Miles

First time in awhile I ran three time a day on Sat & Sun.

Week Total: 150 Miles

Looking forward to the Buckeye 50K.
Should be great weather and the most competitive competition in years.
Could have 3-5 guys under 4 hours if all hold up.

Racing — February 15 - March 15

2009-03-20T16:56:00.003-04:00

I ended up running 4 races in a month span.
I would not recommend running events that close together and did not expect fast times toward the end. I am very pleased with the first two performances.

2.14.9: Austin Marathon - 14th Overall in 2:46:09
Felt pretty good, lacking some speed. Weather was perfect, mid 50's.

3.1.9: USA T&F 50K National Championship - 4th Overall in 3:21:37
Can't complain had a pretty good performance for what it's worth. Weather was cold and windy, low 30's.

3.8.9: Shamrock 15K - 3rd Overall in 57:01
Felt slow, ran 13 miles before the race. Weather was nasty. Cold wet rain.

3.14.9: Way Too Cool 50K - 62nd Overall in 4:34:21
Could not get into a groove, very unhappy with performance.
Went out pretty slow and still felt like I was running at altitude.
Weather was perfect.

Ultra Runners of the Year – 2008

2009-01-05T11:05:00.011-05:00

Below are some of the performance that caught my attention.
In no specific order.
I'm sure I missed a few.

No question Mike Wardian was runner of the year.

Mike Wardian
One of the most impressive highlights was his back to back marathons.
1st Overall: 3/29/08 National Marathon 2:25:00
3rd Overall: 3/30/08 Knoxville Marathon 2:29:50

Being a flat lander and winning White River 50 miler I thought could never happen.

1st Overall: USA Track & Field 50K National Championship
1st Overall: USA Track & Field 100K National Championship
1st Overall: USA Track & Field Trail Marathon National Championship
1st Overall: USA Track & Field 50 Mile Trail National Championship

Jorge Pacheco
Smokin' fast times.
1st Overall: Rocky Raccoon 14:12
1st Overall: Badwater 135 23:20

Scott Jurek
Three-peat
1st Overall: Spartathlon 23:12

Adam Lint
Adam had a great season impressive performances all around.
3rd Overall: USA Track & Field 50K National Championship
3rd Overall: USA Track & Field 100K National Championship
2nd Overall: USA Track & Field 50 Mile Trail National Championship

Karl Meltzer
Karl's AT record attempt was impressive.
He had issues early on but continued on.
1st Overall: Coyote Two Moon 17:24
1st Overall: McNaughton 17:40

Serge Arbona
1st Overall: Umstead 15:53

Matt Carpenter
After a year to contemplate the race he came back and won.
1st Overall: North Face 50 Mile

Kyle Skaggs
Made Hardrock look easy. Half: goat/cheetah.
1st Overall: Hardrock 23:23

Andy Jones-Wilkin
Repeat offender at Vermont 16:07

Hal Koerner
Angeles Crest 18:29

Anton Krupicka
Maybe the fastest time for a 50 mile trail race in the US.
1st Overall: American River 50

Dave Mackey
1st Overall: Miwok 100K, CR

Oz Pearlman
May have the fastest time in the US for 50 miles on road.
1st Overall: Chicago Lakefront 50 Mile
2nd Overall: JFK 50 Miler

Tim Clement
Fast time for a old man with a family.
Burning River 17:40

Steve Stowers
2nd Overall: USA Track & Field 100K National Championship

Daniel Verrington
Fastest USA Time for ever for 45 and up.
5th Overall: USA Track & Field 50K National Championship 3:17:29

Eric Grossman
1st Overall: USA Track & Field 50 Mile National Championship
1st Overall: Mountain Masochist Trail Run

Kami Semick
No brainer for female runner of the year.
2nd Overall: 100K World Championship

Mark Lundblad
Well deserved, and getting faster.
1st Overall: JFK 50 Miler

My performances.
Gold, Silver, Bronze and Me!
4th Overall: USA Track & Field 50K National Championship, Ran a personal best of 3:16!
4th Overall: USA Track & Field 100K National Championship
4th Overall: USA Track & Field Trail Marathon National Championship

2008 - Year in Review.

2009-01-02T12:02:00.002-05:00

I had a great start for 2008.
Ran a strong marathon 2:38 followed by a pr in the 50K at the USA National Championship.
Just missed qualifying for the Boston Marathon with my time for the 50K. Ended up running 3:16.

I competed in 3 USA T&F National Championships and was 4th overall in all three.
[50K, 100K, Trail Marathon]

My summer was a bummer.
When Western States was cancelled I decided to take advantage of some hard runs.
I hammered too hard at Squaw Valley and really trashed my hamstring.
June and July was trying to recover and still keep some base miles while backing off the speed on the track and my tempo runs.

In October tried to re-group for a fall ultra, but never felt race ready.
I committed to running Sunmart Texas Trail 50 Miler in December.
During the race I never felt like I was actually racing or in a groove.

Total Milage for the year was 4,957.

Not too bad for having a bad couple months during the summer and backing off the tail end of December.

Last Month of 2008

2009-01-02T11:13:00.004-05:00

Training Week November 24 - November 30
Week Total: 122 Miles

Training Week December 1 - December 7
Taper with Sunmart 50 Miler on the 6th.
Could not get into a groove.
Week Total: 80 Miles

Ended the year with a little down time after Sunmart.

Training Week December 8 - December 14
Week Total: 66 Miles

Training Week December 15 - December 21
Week Total: 70 Miles

Training Week December 22 - December 28
Week Total: 66 Miles

Training Days December 29 - December 31
Week Total: 33 Miles

Training Week November 17 - November 23

2008-11-25T10:57:00.002-05:00

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

Training Week November 10 - November 16

2008-11-25T10:49:00.003-05:00

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

Training Week November 3 - November 9

2008-11-06T16:15:00.003-05:00

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

Training Week October 27 - November 2

2008-11-06T16:09:00.003-05:00

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

Training Week October 20 - 26

2008-11-06T16:05:00.002-05:00

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

Training Week October 13 - October 19

2008-10-17T11:02:00.003-04:00

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

Training Week October 6 - October 12

2008-10-17T10:58:00.002-04:00

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

Training Week September 29 - October 5 (Spartathlon)

2008-10-17T10:53:00.002-04:00

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

Training Week September 22 - September 28 (Spartathlon)

2008-10-17T10:33:00.002-04:00

Training Week September 15 - 21

2008-09-17T10:42:00.003-04:00

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

Training Week September 8 - 14

2008-09-17T10:37:00.002-04:00

Training Week September 1 - 7

2008-09-17T10:29:00.003-04:00

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

Training Week August 25 - 31

2008-09-17T10:22:00.002-04:00

Training Week August 18 - 24

2008-08-28T09:32:00.002-04:00

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

Training Week August 11 - 17

2008-08-28T09:22:00.002-04:00

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

Taper Week July 28 - August 3, August 4 - August 10

2008-08-28T09:09:00.003-04:00

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

Training Week July 21 - 27

2008-07-28T20:12:00.003-04:00

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

Training Week July 14 - 20

2008-07-21T14:56:00.002-04:00

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

Training Week July 7 - July 13

2008-07-14T17:19:00.002-04:00

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

Training Week June 30 - July 6

2008-07-14T17:11:00.003-04:00

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

Best Tunes of 2008 So Far

2008-07-05T13:52:00.003-04:00

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

Taper Week & Western States 100 Mile Endurance Run: June 23 - 29

2008-07-05T12:57:00.003-04:00

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

Training Week June 16 - June 22

2008-07-05T12:43:00.002-04:00

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

Western States 100 Cancelled

2008-06-26T11:53:00.003-04:00

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.

Training Week June 9 - June 15

2008-06-20T20:05:00.002-04:00

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

Photos from Trip to USAT&F National Trail Marathon Championship in South Dakota

2008-06-14T16:10:00.015-04:00

Needles

Dive Bar

Field

Prairie Dog

Dust from Car

Running with Buffalo

Badlands

George

City of Deadwood, SD

Taken from top of Harney Peek 7,242 ft. (2,207m)

Taper & USA Trail Marathon National Championship Week June 2 - June 8

2008-06-13T16:31:00.004-04:00

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

Training Week May 26 - June 1

2008-06-01T20:35:00.003-04:00

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

Training Week May 19 - 25

2008-05-29T13:46:00.002-04:00

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

Taper & Cleveland Marathon May 12 - May 18

2008-05-20T15:28:00.005-04:00

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

Training Week May 5 - May 11

2008-05-12T18:53:00.003-04:00

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

Training Week April 28 - May 4

2008-05-04T19:49:00.002-04:00

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

Boston Marathon - April 21 - 27

2008-04-27T17:16:00.004-04:00

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

Boston Marathon - 15 Consecutive

2008-04-25T08:59:00.003-04:00

A tad tired going into the Boston Marathon from running the 100K National Championship the weekend before.
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

Recovery/Taper & Boston Marathon April 14 - 20

2008-04-24T18:50:00.002-04:00

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

Taper Week & USA T&F 100K National Championship April 6 - 13

2008-04-14T18:44:00.004-04:00

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

Training Week March 31 - April 6

2008-04-06T14:33:00.002-04:00

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

Training Week March 24 - 30

2008-03-31T21:08:00.003-04:00

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

USA Track & Field 100K National Championship Top Contenders

2008-03-27T11:33:00.002-04:00

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.

Training Week March 17 - 23

2008-03-24T10:57:00.002-04:00

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

Training Week March 10 - 16

2008-03-17T12:48:00.006-04:00

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

Training Week March 3 - 9

2008-03-09T21:02:00.005-04:00

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

Taper & USA T&F 50K National Championship Week February 25 - March 2

2008-03-04T20:40:00.005-05:00

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

Training Week February 18 - 24

2008-02-24T16:15:00.003-05:00

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

Urban Ultra Running — Cleveland, Ohio

2008-02-22T20:26:00.008-05:00

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.

Training & Race Week February 11 - 17

2008-02-18T18:48:00.002-05:00

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

Training Week February 4 - 10

2008-02-10T14:38:00.001-05:00

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

Training Week January 27 - February 3

2008-02-03T13:30:00.000-05:00

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

Groundhog's Day. Where today is tomorrow!

2008-02-02T16:15:00.000-05:00

"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.

Training Week January 21 - 27

2008-01-27T16:12:00.000-05:00

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.

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

Movie "Spirit of the Marathon" Review

2008-01-25T10:13:00.000-05:00

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.

Training Week January 14 - 20

2008-01-17T15:19:00.000-05:00

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

2008-01-17T09:08:00.000-05:00

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

Best Running Products of 2007

2008-01-16T11:02:00.000-05:00

Trail Running Shoe.

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.

Impressive Performances for 2007

2008-01-05T15:10:00.000-05:00

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.

2007 Race Results

2008-01-03T16:12:00.001-05:00

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