Checking the Tank

October 2010

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Location:

OH,

Member Since:

Jun 03, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I started running in Feb of 2009.

First 5K- April 18th, 2009

First Marathon- Sept 19,2009 - Wright Patt Air Force Base Marathon.

PR 5K 19:36  7/04/11  Americana 5K   

PR 10K 42:25  8/06/11  Tadmor 10K (Dam run... HILLS)

PR Marathon 9/17/11 Air Force Marathon 3:14:38

 

Short-Term Running Goals:

 

Show up. 

REALLY show up.

2017 Races

Tie dye 50K - 29th

11/11 Richmond Marathon

 

Long-Term Running Goals:

Qualify for Boston 

Run Boston!  

No injuries and another marathon.

Did I mention avoiding injuries? 

More marathons, help others around me achieve goals.  

Personal:

Married and have two daughters 15 & 21... I hope to convert at least one into a runner :)

Psalm 14:1 "The fool hath said in his heart, There is no God."

John 14:6 "Jesus saith unto him, I am the way, the truth, and the life: no man cometh unto the Father, but by me."

 

Miles:This week: 0.00 Month: 149.93 Year: 547.78
Adidas Adizero - Adios Lifetime Miles: 319.27
Saucony Kinvara 2- Bright Lime Lifetime Miles: 744.21
Saucony Hattori Lifetime Miles: 514.86
Under Armor Speedform Lifetime Miles: 782.25
Saucony Kinvara 5 Lifetime Miles: 816.18
Newton Distance Lifetime Miles: 672.30
Innov8 220 Lifetime Miles: 637.27
Saucony Kinvara 6 - Wicked Orange Lifetime Miles: 582.87
Pearl Izumi N1V2 Flash Green Lifetime Miles: 719.03
Pearl Izumi EM N1 Cool Red Lifetime Miles: 800.36
Pearl Izumi EM N1 Neon Yellow Lifetime Miles: 670.32
Saucony Kilkenny XC5 Lifetime Miles: 185.08
Kinvara 7 Neon Yelarnge Lifetime Miles: 806.51
Adidas Duramo Cool Blue Lifetime Miles: 722.88
Pearl Izumi N1V2 Flash Green #2 Lifetime Miles: 701.48
Nike VaporMax Red/Back Lifetime Miles: 289.03
Newton Mv2 Ghost White Lifetime Miles: 350.40
Saucony Ride Blue Lifetime Miles: 210.75
Slow milesFast milesTotal Distance
242.2436.63278.87
Saucony Kinvara Miles: 96.88Adidas Adizero - Adios Miles: 64.71Mizuno Wave Rider 13 Miles: 48.92Brooks Launch - Nightlife Miles: 68.36
Slow milesFast milesTotal Distance
8.001.089.08

Great meeting yesterday and all kinds of things going on today. Work as always, have a new person to start/train and then tonight we have a missions meeting. The girls of the house are doing a Jane Austen study and having fun with that. 

My run today was good. A nice 47 degrees to get me motivated. First 6 miles a base 8:20/mile and then 8 set of strides (6:00/mile) for 20 secs with a 40 sec recovery. Last 2 miles right around MGP. 

Saucony Kinvara Miles: 9.08
Add Comment
Slow milesFast milesTotal Distance
16.500.0016.50

Nice brisk morning, mid 40's and warming up quickly (near 60 in a few quick hours). Overall felt pretty darn strong and while I was planning running mostly at MGP (7:40), that was what I did.

 

  • 0-1.5 12:06 (8:04/pace) and then my mile splits were - 
  • 7:32
  • 7:30
  • 7:24
  • 7:34
  • 7:34
  • 7:30
  • 7:34
  • 7:26
  • 7:28
  • 7:39
  • 7:36
  • 7:39
  • 7:28
  • 7:38
  • 7:18

 

Avg 7:34/mile pace :) Now for the game to watch and some sweet potato hash to make for dinner later. Kids love that stuff! (ok so do I)

Adidas Adizero - Adios Miles: 16.50
Add Comment
Slow milesFast milesTotal Distance
9.000.009.00

Crisp and honestly a tad cold for the fingers, need those gloves... Nice and easy today, but I am thinking this may be a heavy running week. 

Mizuno Wave Rider 13 Miles: 9.00
Add Comment
Slow milesFast milesTotal Distance
8.001.559.55

Actually wore my long sleeve running shirt today... it is getting to that season in the OH...

Good run today, 5 good miles followed by a mile and a half of strides and then 3 strong miles to finish. Time to warm up and head to work.  

Saucony Kinvara Miles: 9.55
Add Comment
Slow milesFast milesTotal Distance
8.516.0014.51

A brisk 37 at the beginning of todays run. I used the $1 wal-mart gloves that Kelli suggested and they worked great. I actually took them off around mile 7 because my hands were too warm. When it gets to single degrees, I will evaluate again :)

4 Base miles (8:20/)  followed up with 6x1 mile intervals (7:05 pace) and 1.5 mile cool down (8:30/).

 PM- 2+  miles, easy pace

Mizuno Wave Rider 13 Miles: 2.37Adidas Adizero - Adios Miles: 12.14
Comments(4)
Slow milesFast milesTotal Distance
9.000.009.00

9 easy miles, no watch. About 50 today. I think that is about my ideal running temperature, maybe a few degrees warmer. 

Brooks Launch - Nightlife Miles: 9.00
Comments(3)
Slow milesFast milesTotal Distance
10.651.0011.65

Decent morning, mid 40's, but felt good. Out early again as I had a full day of work. After 6 base miles (8:20/) did some strides- 

 

  • 6:35
  • 6:35
  • 6:32
  • 6:23
  • 6:13
  • 7:08
  • 6:03
  • 5:39

 

Finished pretty good, prolly faster than I should have since Sat is the bigger run day. Ahhh made some shrimp risotto w/ sugar snap pea pods. Yum! Loving that.    

PM- 2.55 easy miles, just stretching the legs for a bit longer run tomorrow.

Mizuno Wave Rider 13 Miles: 2.55Saucony Kinvara Miles: 9.10
Comments(2)
Slow milesFast milesTotal Distance
0.0020.0020.00

Woof. I thought, after reading that post about even splits, I would run my 20 today at my MGP with even splits. I usually like to start slower and build up and after today I think I am more economical that way. I like to run even, but that first mile I usually run about a minute slower and when I force that pace I feel like it is a little draining. Maybe it is in my head. Anyway, great running weather - started at 50 and was near 70 at the end (too warm for me). Bon if you read this one, I have nothing but respect for your AZ running. Sure we have much worse humidity, but some of those runs you had were nothing short of amazing in those temps. 

20 miles, 2:32 on the nose. 7:36 pace. Pretty darn close to even splits. The slowest was 7:40 and the fastest was 7:32, but most miles were right around the 7:35 mark. I did have some kick at the end which is good, but I admit I was tired. I really want to run 26.2 at 7:40 or better... but right now I think I want more food since I have the game on! Go Bucks!  

Brooks Launch - Nightlife Miles: 20.00
Comments(2)
Slow milesFast milesTotal Distance
9.000.009.00

Nice easy run on a beautiful morning! Today was just fun and relaxing as my legs needed that easy run after Saturday. No watch on these days :) Work was long and it is leftover night... gotta clear up all those meals. 

 

Mizuno Wave Rider 13 Miles: 9.00
Comments(3)
Slow milesFast milesTotal Distance
9.520.009.52

5 easy miles and then 6 30 sec strides follow by 3 solid base miles. Another beautiful day to run in the land of Ohio. Full day of work today and took the kids to Carriage Hill Metropark - it is beautiful and even more so with the leaves changing colors. We walked a few miles around the lakes and trails as it was getting dark. Lots to see with the oldest getting her fill of pictures with the digital slr - she wants to be a photographer.  

Saucony Kinvara Miles: 9.52
Comments(2)
Slow milesFast milesTotal Distance
11.015.0016.01

Today was the..... attack of the Hawaiian Bread!  So let me paint the picture. It is hours before dawn and I am looking for something to eat real fast before my run. I am still looking for that perfect food by the way. I found out yogurt was good, but upset my stomach so it is better after a run for me. I found that most energy bars did the same. Oatmeal works well enough, but one gets tired of that. Various fruits were good, but left me lacking in the late miles...

So back to today, yes hours before dawn and I am looking in the kitchen. Ah there is some Hawaiian bread (if you have never had this, it is yummy, slightly sweet and good with dinner.... yes dinner... not what I did) sitting out. Why I will just have that and some peanut butter. Sure sounded like a great idea and boy did it taste good this early morning. I eat, read and head out. I planned on running 10 miles with each mile being progressively faster and then doing some intervals and cool down today.  Start off fine, a nice easy 9 minute first mile. Great. Next mile 8:40, 8:30, 8:20, 8:00 and the... grumble, gurgle, rumble.... oh no.... the attack of Hawaiian Bread!!! Then I realized it was a BAD IDEA. Luckily for me I was running the neighborhood and was able to spring to the house for a pretty darn quick pit stop. Of course now my rhythm is all messed up and legs are tight (no, not the good kind of tight). Uck... back to 8:40 and I wanted to be around MGP (7:40) by this point. Oh well, it took a bit to get loose again and then to intervals. 6x800m w/400m recoveries. 6:45, 6:46, 6:38, 6:39, 6:48 (incline and head wind!), 6:34 pace - which I was happy with considering the situation. So I cool down and end my run. Yes I threw in the .01 for good measure to say I ran MORE than 16 miles :) . Okay now I get in and my left quad is killing me. Ugh took a few hours after my shower and at work where I did not have to limp anymore. I was worried for a bit, but I feel alright now, it is just a bit sore. I will be running very easy tomorrow. 

Brooks Launch - Nightlife Miles: 16.01
Comments(5)
Slow milesFast milesTotal Distance
9.000.009.00

Easy run as I said I would. Thigh felt pretty good when I woke up and ran. It has been decent all day, but yet I know it is not 100% right, but should be fine as it felt so much better today. Long day of work, but night ended well.

Mizuno Wave Rider 13 Miles: 9.00
Add Comment
Slow milesFast milesTotal Distance
9.050.009.05

I had to run the late afternoon/evening tonight. Blah. Give me my mornings. Any I figured out that I have strained my groin muscle. It is just minor and feels fine when I wake up and run. The problem is, like today, after I ran it is sore. Not unbearable, or sharp pain, but it does force a slight limp. So I am unsure what to do. Marathon is 3 weeks from tomorrow. I want to do my long run tomorrow and fully plan on it... but I do not want to make this worse. I read and read but all I see is it can be treated at home, should only last 1 to 2 weeks and you can exercise with it oh and of course they say rest in the same breath. 

Anyway my miles were pretty easy, progressively got faster and after 6 miles to did 8 strides or 20 secs to test the legs and all went well. Made some spicy stir fry and creamy potatoes! Stir Fry rocked, my 10 year old - Aly- said it was the best ever haha.  

Saucony Kinvara Miles: 9.05
Add Comment
Slow milesFast milesTotal Distance
18.052.0020.05

Cool Sat morning run. 36 to start things off, but not to bad. I admit I was a little hesitate at the beginning because of this groin pull. Even though it is slight I do not want to make it worse and yet I do not want to give up my endurance 3 weeks from the race. I decided to take it slow and just run at basic base pace for most of it. I felt pretty decent even though every now and again the muscle let me know it was there. At mile 18 I decided to push it close to MGP and then mile 19 I pushed it to 7:20/mile (20 seconds faster than MGP). I felt very good and just slowed up for that last mile to cooldown. Since I did not push hard for the whole 20 I finished with plenty left in the tank and knew I could push it. That is a good feeling. No running tomorrow as it is my one day off each week (at least most weeks), hope to heal some. 

Adidas Adizero - Adios Miles: 20.05
Add Comment
Slow milesFast milesTotal Distance
9.000.009.00

Easy run today, feels better running than not running (I know, because the muscles get warm). Trying to ice it after, but sometimes difficult being on the go a lot. I will be heading to Chicago after running tomorrow which means treadmills Wed and Thurs... blah, hate those things. 19 Days to impact. 

Mizuno Wave Rider 13 Miles: 9.00
Add Comment
Slow milesFast milesTotal Distance
12.000.0012.00

It is getting cold! Not complaining, since I will take that over extreme heat any day. Tried to keep my intensity up and my muscle felt pretty good. Trying to stay on top of the RICE treatment as well, but life is life... 

10 miles @ 7:40 pace 2 extra miles for fun and cool down.  Off to Chicago! 

Saucony Kinvara Miles: 12.00
Comments(6)
Slow milesFast milesTotal Distance
7.350.007.35

Treadmill running at the hotel... blah... good thing all my training is not on a treadmill, I would never make it. 

Brooks Launch - Nightlife Miles: 7.35
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

 Work started at 5 am and I finished just after midnight. I was temped to run then, but did not. So tired.  

Add Comment
Slow milesFast milesTotal Distance
9.500.009.50

Good run today. Avg just under 8/mile. Legs feeling strong. I am starting to taper some, but kind of afraid of it.

Saucony Kinvara Miles: 9.50
Comments(2)
Slow milesFast milesTotal Distance
16.020.0016.02

Great weather (50's) and the run felt good. My daughter turned 16 today and we totally surprised her with a new laptop. She had NO idea! I love those moments. I will not bore anyone with the whole day worth of events. 

Anyway run felt great like I said. 16 miles, splits were 8:08, 7:33, 7:30, 7:32, 7:34, 7:36, 7:34, 7:38, 7:37, 7:30, 7:31, 7:34, 7:35, 7:38, 7:37 & 7:20 (oh the .02 was 6:22 haha). Lots left in the tank at the end. 

Overall pace 7:35 (2:01:30) 

Adidas Adizero - Adios Miles: 16.02
Comments(1)
Slow milesFast milesTotal Distance
8.000.008.00

and so it begins... easy run today, warm!! Rained for a good part of the run, light rain, but huge drops! 

Aly has been sick, hopefully I will not get it (I never get sick, but starting the taper it certainly is possible). Busy day of work, lots of people to train.  

Mizuno Wave Rider 13 Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
8.050.008.05

Warm! Almost 70 today. Good run, after  6 miles did 8 sets of strides. All felt well and was encouraging :) 

We had some serious storms here today, tornado warnings all over the area. Luckily everyone in our area was safe and no real issues, and I know some areas were not near as fortunate :(  

Saucony Kinvara Miles: 8.05
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

From 70 to 46 at the same time running. Good run, felt pretty strong and finished strong. The little one is still sick - hope she is well soon without giving it to me. 

Brooks Launch - Nightlife Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

A cool 46 and feelin strong. Good run, good pace today! Wish work wasnt so busy! 

Saucony Kinvara Miles: 8.00
Comments(6)
Slow milesFast milesTotal Distance
8.000.008.00

Woo hoo.... 32 degrees at run time today! I figure that is about what it will be for the race so best get used to it. Fat miles today, had myself convinced I was running a super slow 8:50-9 min mile while I was actually averaging about 8 with the last few at mgp. Kelli those gloves still holding up at 32. I took them off at mile 4-5ish as my hands were sweating. For the marathon I will toss them instead of pocketing them (you owe me a dollar when I do that). :) 

Brooks Launch - Nightlife Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
13.030.0013.03

Another 32 degree start, so getting used to it. Just gloves and normal running gear. Compression socks help keep the lower legs warm. Well next Sat. will be the race. Feel decent and am hoping the taper will refresh my body so I am ready to go. Friends from out of town here today so will be hosting and the younger ones will munch on candy I am sure. 

Saucony Kinvara Miles: 13.03
Add Comment
Slow milesFast milesTotal Distance
242.2436.63278.87
Saucony Kinvara Miles: 96.88Adidas Adizero - Adios Miles: 64.71Mizuno Wave Rider 13 Miles: 48.92Brooks Launch - Nightlife Miles: 68.36
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