7.5 miles.
2.5 miles over to Algonkian Park, where I ran a 2.5 mile rust-buster tempo. 6:20 first mile, 5:53 last mile. Felt pretty good. 2.5 cooldown. Saw a fox carrying a package of ground beef. I'm guessing he didn't pay for that.
Tuesday, August 28, 2012
7 miles.
AM run. Felt like crap, as per normal. Wondering if I should get iron levels tested?
AM run. Felt like crap, as per normal. Wondering if I should get iron levels tested?
Wednesday, August 22, 2012
3 miles.
Terrible, horrible, no good, very bad day. I think I'll move to Australia.
Terrible, horrible, no good, very bad day. I think I'll move to Australia.
Sunday, August 19, 2012
10 miles slow.
Started off feeling pretty good, but it went to s**t after about 3 miles. Fatigued from yesterday.
M- 10
T- 0
W- 10
T- 10
F- 0
S- 10
S- 10
Week- 50
Started off feeling pretty good, but it went to s**t after about 3 miles. Fatigued from yesterday.
M- 10
T- 0
W- 10
T- 10
F- 0
S- 10
S- 10
Week- 50
Saturday, August 18, 2012
10 miles in 1:09:40
Slow warmup for 2 miles, then 6:40-6:50 the rest of the way. Felt pretty good.
Slow warmup for 2 miles, then 6:40-6:50 the rest of the way. Felt pretty good.
Thursday, August 16, 2012
10 miles in 1:16:00.
Nice, cool morning. Started pretty slow (as I always do at 5AM). Ran middle miles between 6:57-7:20.
Nice, cool morning. Started pretty slow (as I always do at 5AM). Ran middle miles between 6:57-7:20.
Sunday, August 12, 2012
6 miles.
Again, like yesterday, was planning on running more but ran out of time. I'm weighing in at 153 now, which explains a lot of the sluggishness I've been experiencing. Time to seriously start ramping up the mileage. Hope you're listening, legs.
M- 6
T- 0
W- 0
T- 6
F- 10
S- 6
S- 6
Week- 34 miles
M- 6
T- 0
W- 0
T- 6
F- 10
S- 6
S- 6
Week- 34 miles
Friday, August 10, 2012
10 miles.
Pouring ran at 5AM, so I wimped out and decided to run on the treadmill. Ran the first 3 pretty easy, then ran miles 4-9 at 6:40 pace. Felt pretty good. I've noticed that my weight has been going up, though.
Pouring ran at 5AM, so I wimped out and decided to run on the treadmill. Ran the first 3 pretty easy, then ran miles 4-9 at 6:40 pace. Felt pretty good. I've noticed that my weight has been going up, though.
Thursday, August 9, 2012
6 miles.
Untimed easy run. Still feel a little heavy legged. Looking forward to ramping up the miles.
Untimed easy run. Still feel a little heavy legged. Looking forward to ramping up the miles.
Wednesday, August 8, 2012
0 miles.
Very sore. I think a few days off will help me recover and recharge my battery.
Very sore. I think a few days off will help me recover and recharge my battery.
Tuesday, August 7, 2012
0 Miles.
Lets and joints were very sore the last few days. Probably a good idea to take a day off.
Lets and joints were very sore the last few days. Probably a good idea to take a day off.
Monday, August 6, 2012
6 miles.
Crappy run following yesterday's equally-crappy 12 miles. Dew point of 74 didn't help too much. Was going to run 10, but just didn't have the legs so I ended up doing an untimed easy run.
Crappy run following yesterday's equally-crappy 12 miles. Dew point of 74 didn't help too much. Was going to run 10, but just didn't have the legs so I ended up doing an untimed easy run.
7/4-7/10
Monday: 7 miles (5K race: 17:37 1st place Master)
Tuesday: 9 miles
Wednesday: 10 miles
Thursday: 9 miles
Friday: 9 miles
Saturday: 10.5 miles
Sunday: 10 miles (Almost 90 degrees. Tough!)
Total: 65 miles
Tuesday: 9 miles
Wednesday: 10 miles
Thursday: 9 miles
Friday: 9 miles
Saturday: 10.5 miles
Sunday: 10 miles (Almost 90 degrees. Tough!)
Total: 65 miles
6/27-7/3
Monday: 9 miles
Tuesday: 9 miles
Wednesday: 9 miles
Thursday: 9 miles
Friday: 6 miles
Saturday: 5 miles
Sunday: 4 miles (race tomorrow)
Tuesday: 9 miles
Wednesday: 9 miles
Thursday: 9 miles
Friday: 6 miles
Saturday: 5 miles
Sunday: 4 miles (race tomorrow)
6/20-6/26
Monday: AM: 9 miles PM: 4 miles
Tuesday: AM: 8 miles (8 X 400m) PM: 3 miles
Wednesday: 10 miles. Felt like crap.
Thursday: 7 miles
Friday: 5 miles. Race tomorrow.
Saturday: 8 miles. 5K race in 17:55 (took a wrong turn. Thanks, officer).
Sunday: 7 miles
Total: 61 miles
Tuesday: AM: 8 miles (8 X 400m) PM: 3 miles
Wednesday: 10 miles. Felt like crap.
Thursday: 7 miles
Friday: 5 miles. Race tomorrow.
Saturday: 8 miles. 5K race in 17:55 (took a wrong turn. Thanks, officer).
Sunday: 7 miles
Total: 61 miles
6/13-6/19
Monday: 8 miles
Tuesday: AM: 8 miles
Wednesday: Off (Just needed a day off)
Thursday: AM: 1 mile (bad headache) PM: 7 miles 50:13
Friday: 9 miles (2.4WU, 4 miles race @ 24:08, 2.5CD)
Saturday: 10 miles 1:13
Sunday: Off
Total: 43 miles
Down week
Tuesday: AM: 8 miles
Wednesday: Off (Just needed a day off)
Thursday: AM: 1 mile (bad headache) PM: 7 miles 50:13
Friday: 9 miles (2.4WU, 4 miles race @ 24:08, 2.5CD)
Saturday: 10 miles 1:13
Sunday: Off
Total: 43 miles
Down week
6/6-6/12
Monday: 10 miles
Tuesday: AM: 3 miles PM: 8 miles hard (intervals)
Wednesday: 8 miles easy
Thursday: AM: 5 miles PM: 5 miles
Friday: PM: 5 miles. Race tomorrow night.
Saturday: RACE -- 4 miles in 23:10 Brutally hot evening race
Sunday: 13 miles easy
Total: 64 miles
Tuesday: AM: 3 miles PM: 8 miles hard (intervals)
Wednesday: 8 miles easy
Thursday: AM: 5 miles PM: 5 miles
Friday: PM: 5 miles. Race tomorrow night.
Saturday: RACE -- 4 miles in 23:10 Brutally hot evening race
Sunday: 13 miles easy
Total: 64 miles
5/30-6/5
Monday: 9 miles
Tuesday: 10 miles (7X1K @ 3:25)
Wednesday: 11 miles (progression run)
Thursday: AM: 5 miles PM: 5 miles
Friday: AM: 9 miles PM: 3 miles
Saturday: AM: 3 miles PM: 10 miles hard
Sunday: 10.5 miles
Total: 75.5 miles
Tuesday: 10 miles (7X1K @ 3:25)
Wednesday: 11 miles (progression run)
Thursday: AM: 5 miles PM: 5 miles
Friday: AM: 9 miles PM: 3 miles
Saturday: AM: 3 miles PM: 10 miles hard
Sunday: 10.5 miles
Total: 75.5 miles
5/23/-5/29
Monday: 9 miles
Tuesday: AM: 6 miles PM: 5 miles
Wednesday: AM: 11 miles PM: 3 miles
Thursday: 5 miles
Friday: AM: 7 miles PM: 4 miles
Saturday: 10 miles
Sunday: 13 miles
Total: 73 miles
Tuesday: AM: 6 miles PM: 5 miles
Wednesday: AM: 11 miles PM: 3 miles
Thursday: 5 miles
Friday: AM: 7 miles PM: 4 miles
Saturday: 10 miles
Sunday: 13 miles
Total: 73 miles
No races this weekend, but I got a nice 13 mile run in yesterday. Keeping with the not-too-hard but not-too-easy theme that I'm on now, I did it in a little under 1:30, so about 6:55 a mile. Some of the middle miles were 6:30 pace, which was a little too quick.
This morning I logged 9 miles at 7 min pace, but I was feeling the effects of yesterday and running faster than intended.
I'm really enjoying this training, though. I pretty much run how I feel, and don't have to stress about an interval workouts, etc. The proof is in the pudding, and we'll see how the racing goes this summer.
This morning I logged 9 miles at 7 min pace, but I was feeling the effects of yesterday and running faster than intended.
I'm really enjoying this training, though. I pretty much run how I feel, and don't have to stress about an interval workouts, etc. The proof is in the pudding, and we'll see how the racing goes this summer.
ROCK THE RED!
If you know me at all, you know I love me some Washington Capitals hockey. Tonight commences the first round of the Stanley Cup playoffs, with the Caps are welcoming the hated New York Rangers to town. Hopefully the Caps knock them out of the playoffs like they did two years ago!
Go Caps!
Today marks the first time in 2011 where I've come home from a run drenched in sweat! I'm not sure if that's a good thing or not. But hey, I'm glad I don't have to put on 10 different articles of clothing before heading out (shorts, shirt, running pants, jacket, gloves, hat, 2 pairs of socks, etc)...
Today was 8 miles at easy pace (7:00/mile).
Today was 8 miles at easy pace (7:00/mile).
Ed Whitlock, 80, runs a 3:25 marathon!
Canadian racing legend Ed Whitlock, 80 years young, ran the Rotterdam marathon in 3:25 over the weekend. That's 7:50/mile for 26 miles. Jaw-droppingly impressive!
Ed has an extremely unusual training regimen: He runs 3 hours a day, all of it in a cemetery. He covers a one-third-of-a-mile loop on a paved path. He doesn't count laps, stopping when his watch indicates three hours. He said he will not run the roads because drivers "aim" at him. Besides, Whitlock prefers running in circles. "You don't have to face the wind for very long," he said.
Read more about Ed's latest record here: http://www.torontowaterfrontmarathon.com/blog/2011/04/ed-whitlock-onto-montreal/
I'm going to take a break from interval running for a month or so, maybe longer. I think I pushed it too hard the previous few months and I'm paying for it with tired legs. For the time being, I'm going to run 1 hour a day at a moderate pace (6:45-7:15 per mile), with a weekly long run and a tempo run. I've got a lot of road races coming up this summer, and being fried from running intervals too hard is not conducive to a good season.
So, this morning I did just that: 1 hour at a moderate pace. Riveting to write, riveting to read.
I was on-call over the weekend and only got one call, but that one call came at the 2 mile point of my run Sunday. Yes, I have to carry a phone when I'm on-call. I ran back home, changed, drove to work and spent the next few hours fixing a problem. No, I didn't go back to finish my run. I don't enjoy it THAT much!
So, this morning I did just that: 1 hour at a moderate pace. Riveting to write, riveting to read.
I was on-call over the weekend and only got one call, but that one call came at the 2 mile point of my run Sunday. Yes, I have to carry a phone when I'm on-call. I ran back home, changed, drove to work and spent the next few hours fixing a problem. No, I didn't go back to finish my run. I don't enjoy it THAT much!
Race Results: CRC 5K
At my age I don't win many races, but I managed to snag one today. The CRC 5K is a nice little race put on by some great people at Galilee UMC.
The race itself has a heckuva start: The first quarter mile runs straight up a hill on a very steep grade. I ran neck and neck with Rich V. last year, but he didn't post this year. This time around, I ran the first few minutes with a couple of guys whom I don't know, but they both quickly fell off the pace and I found myself all alone. At the 1 mile marker I turned around and couldn't see anybody, which is a feeling I'm not accustomed to. I ended up chatting with the race director, who was on his bicycle leading the race. Won by about 2 minutes in 17:50. Not a fast time, but for a roller coaster course and running alone I'm satisfied. Plus, it was over 30 seconds faster than I ran it last year.
PUBLIC SERVICE ANNOUNCEMENT: Do not drink 6 year-old Diet Coke. Ever. You're welcome.
Cruised an easy 6 miles this morning as I wind down and get ready for Saturday's race. I just found my 25 year old high school track singlet. It was white at one time, but has yellowed over the years. I'm going to bleach it and if it looks presentable I'll wear it Saturday.
Cruised an easy 6 miles this morning as I wind down and get ready for Saturday's race. I just found my 25 year old high school track singlet. It was white at one time, but has yellowed over the years. I'm going to bleach it and if it looks presentable I'll wear it Saturday.
Just a few days away from my first race of 2011. I'm going to take a different approach to racing this year. Rather than focus all of my training for just a few key races, I plan on doing around 20 races this year. I'm gonna take a 1970's-style race-every-weekend approach, ala Bill Rodgers or Frank Shorter. I'll have to cut back substantially on the number of track workouts, tempo runs, etc. Not that I am complaining. As they say, "racing is the best speedwork."
This morning I cruised 7 miles in 49 minutes.
This morning I cruised 7 miles in 49 minutes.
*Note to self: Do not consume a "5 Hour Energy Drink" at 9PM EVER AGAIN IN THIS LIFETIME!!! The bottles are little and cute, but they work as advertised. Sometime around 3AM I found the sweet embrace of sleep.
This morning called for intervals: 14X400 at 5K pace. 3 mile warmup, 2 mile cooldown, roughly 9 miles for the day.
This morning called for intervals: 14X400 at 5K pace. 3 mile warmup, 2 mile cooldown, roughly 9 miles for the day.
8 miles around Algonkian Park. As I ran near the front gate I saw a line of cars, and guys collecting $10 per car. There were hundreds of cars parked in the lots along the Potomac, with grills already fired up and smelling delicious! And this was at 8AM on a Sunday? Normally, this early on a Sunday the park is empty, save for a few other runners and early golfers. Turns out it was the Persian New Year celebration. We frequent some of the local kabob places, so I know how good their food is.
Fun workout this morning! 3 mile warmup, followed by 4 X 2KM (1.25 miles) at 10KM race pace, and 2 mile cooldown. I ran the 2KMs repeats on a hilly loop near my house. To add to this morning's festivities, it was 35 degrees and raining. I should have taken up racquetball or something.
All in all, though, the workout was a success and I felt strong. No idea what kind of times/pace I was running as I have decided to no longer time my intervals. Instead, I'm going to "run by feel." Shorter workouts will be at either 2 mile or 5K race pace, and the longer work will be at 10K or half marathon pace. When I time my workouts I tend to compete with myself, always trying to run faster than the last workout, which leads to fatigue, burnout, and injury.
10 miles for the day.
All in all, though, the workout was a success and I felt strong. No idea what kind of times/pace I was running as I have decided to no longer time my intervals. Instead, I'm going to "run by feel." Shorter workouts will be at either 2 mile or 5K race pace, and the longer work will be at 10K or half marathon pace. When I time my workouts I tend to compete with myself, always trying to run faster than the last workout, which leads to fatigue, burnout, and injury.
10 miles for the day.
Study shows running is GOOD for your knees...
Link: Put Those Shoes On: Running Won't Kill Your Knees
Yet another study supporting the benefits of running to joint health. I can say from personal experience that my knees and ankles hurt for years when I was NOT running. My joints would swell and ache frequently through my 20's and 30's, resulting in diagnosis from arthritis to gout. I resumed running almost three years ago and have had almost no problems since! I'm a living, breathing testimonial to the positive health benefits of running. And NO, I'm not on any pharmaceutical company's payroll...
30 X 100m hills sounds like a fun way to start your day, but I pretty quickly realized it isn't. I ran these on one of the long, slopping greens at Trump National golf course, which is a couple of miles from my house. Fortunately it is still cold and dark this time of year, so the groundskeepers aren't out. That's a good thing because they may have actually caught me this time (unlike the other pre-dawn encounters whereby I evaded capture). This workout wore me out. Warmup and cooldown brought today's total to around 9 miles.
TUESDAY, MARCH 29, 2011
90 minutes easy (~11.5 miles). Very easy recovery run. I know I'm getting in good shape now.
TUESDAY, MARCH 29, 2011
90 minutes easy (~11.5 miles). Very easy recovery run. I know I'm getting in good shape now.
Congratulations Keith!
Keith Bateman, 55, of Sydney, Australia, just dropped a 10K in 31:51 to set a new age-group world record. That's 5:08 a mile, folks, which would probably win your hometown 10K. This goes along with his other world records at 3000 and 5000 meters.
As a younger man, Keith ran sporadically at an admittedly average level. In 2000, at the age of 44, he began running seriously after tipping the scales at 190 lbs. Through proper training, coaching, and nutrition, he has gotten faster EVERY SINGLE YEAR since.
For those of you in your 30's and 40's who are complaining that you're too old, I contend you're only kidding yourself. Lace up your shoes and get out the door! Join a gym and get a trainer. Start walking every night after work. Just do something! There's a tiger inside you somewhere!
Inspired, this morning (in 28 degrees) I logged 4X800m + 4X200m intervals. Warmup and cooldown brought the total to 8 miles.
I accidentally ran 15 miles this morning. Total time was around 1:47, I think. I intended to run my usual 13.5 mile long run course, but veered off and ran around Algonkian Park and the maintenance trail. Lots of iJoggers out today. I'm trying to shed a few more lbs before my first race of the season (2 more weeks), so the ~1500 calories I burned today will help. Beautiful morning, too.
This morning was a scheduled long-interval session (3X2 miles at tempo pace). Did the normal 2 mile warmup, then got rolling. I immediately knew I didn't have it today, so I shut it down. Ended up running 8 miles at a steady pace, around 7 minutes/mile. Oh, and it was 29 degrees this morning. Didn't we have a high of 82 a few days ago? What the...?
Yesterday (Thursday) I doubled. Had to be in DC very early, so I chopped my run into 2.
AM: 5 easy
PM: 5 easy
(10 miles for the day)
Yesterday (Thursday) I doubled. Had to be in DC very early, so I chopped my run into 2.
AM: 5 easy
PM: 5 easy
(10 miles for the day)
"I hope you comes to love distance running as much as I do. There is something magical about its simplicity and beauty."
--Weldon Johnson
After a nice bout of insomnia last night (must've had some caffeine?), I had zero intention on getting up as the alarm rudely sounded at 4:30AM. Fortunately today is an "easy" day, so I managed to drag myself out of bed (after hitting the snooze 3 times), make Thomas' lunch, and hit the road.
Considering yesterday's ball-buster of a workout and abbreviated sleep last night, I managed to log 9 very comfortable miles. I must also admit I'm a pioneer in the art of sleep running. On some of the more isolated stretches of road, I can close my eyes for 10-20 steps and imagine I'm home sleeping. Someday I'll run into a tree.
--Weldon Johnson
After a nice bout of insomnia last night (must've had some caffeine?), I had zero intention on getting up as the alarm rudely sounded at 4:30AM. Fortunately today is an "easy" day, so I managed to drag myself out of bed (after hitting the snooze 3 times), make Thomas' lunch, and hit the road.
Considering yesterday's ball-buster of a workout and abbreviated sleep last night, I managed to log 9 very comfortable miles. I must also admit I'm a pioneer in the art of sleep running. On some of the more isolated stretches of road, I can close my eyes for 10-20 steps and imagine I'm home sleeping. Someday I'll run into a tree.
Back to the park for another early morning butt kicker. Alarm went off at 0430 hours, grabbed a cup o' Joe and made my son's lunch (one of my few parenting duties). Arrived at the park, did a 3 mile warm up, then the real running commenced. I did another session of 5 X 1200 meters (.75 miles) at 5:20 per mile pace. Cooled down for a couple of miles, home by 0630, out the door to work at 7. This is a freakin' rough way to start the morning, but I wouldn't have it any other way.
Total distance today: 9 miles
Total distance today: 9 miles
A crazy weekend schedule necessitates that I have a crazy running schedule. My son had a travel soccer tournament, and we had to leave the house by 7AM both Saturday and Sunday. No chance was I getting up at 4AM on a weekend to do a long run. Instead, I decided to forgo the longer run(s) and split them up. I still awoke at 5AM both days, however.
Saturday:
----------
AM: 6 miles easy
PM: 6 miles easy
Sunday:
---------
AM: 6 miles easy
PM: 6 miles easy
Total for the weekend: 24 miles
Total for the week: 65 miles
Saturday:
----------
AM: 6 miles easy
PM: 6 miles easy
Sunday:
---------
AM: 6 miles easy
PM: 6 miles easy
Total for the weekend: 24 miles
Total for the week: 65 miles
There was a big owl convention going on at 5AM in Algonkian Park today. I do a lot of my running out there as it's flat and has few cars. There are no street lights and it meanders through the woods, so it's pitch black in the wee hours of the morning. I'm accustomed to seeing deer, fox, skunks, raccoons, and snakes, but the cacophony of owls was something new. Love is in the air, perhaps?
After running a few warmup miles through the park, I started my tempo run. Plan called for 6 miles at 6:20 pace. I could tell within 30 seconds that it wasn't going to be my day. My legs felt like jello, and I'll bet I could have gone to sleep within 30 seconds had I brought a sleeping bag.
I hit the first mile in 6:25, and started getting a little life in my legs. I ran the next few miles under 6:20 pace, with the last mile in 5:55. Total time was 37:32. Should have felt easier, but I'll take it. I'm happy that I didn't shut it down early like I really wanted to do. With warmup and cooldown logged 10 miles for the day.
After running a few warmup miles through the park, I started my tempo run. Plan called for 6 miles at 6:20 pace. I could tell within 30 seconds that it wasn't going to be my day. My legs felt like jello, and I'll bet I could have gone to sleep within 30 seconds had I brought a sleeping bag.
I hit the first mile in 6:25, and started getting a little life in my legs. I ran the next few miles under 6:20 pace, with the last mile in 5:55. Total time was 37:32. Should have felt easier, but I'll take it. I'm happy that I didn't shut it down early like I really wanted to do. With warmup and cooldown logged 10 miles for the day.
9 very easy miles this morning. Pleasant weather (mid 40's), great for running. Sounds cold, and it is once you first get going, but after 10 minutes it's perfect.
Tomorrow I've got a 6 mile tempo run scheduled. Plan is to hit 6:20/mile -- not too easy, not too hard. You never want to run a workout so hard that it impacts the next few days' training. It should all fit in place perfectly, like a puzzle.
I've got to visit 5 separate client sites today. I wish they'd hurry up and get those personal jet packs commercially available. Would save me a lot of time in traffic.
Tomorrow I've got a 6 mile tempo run scheduled. Plan is to hit 6:20/mile -- not too easy, not too hard. You never want to run a workout so hard that it impacts the next few days' training. It should all fit in place perfectly, like a puzzle.
I've got to visit 5 separate client sites today. I wish they'd hurry up and get those personal jet packs commercially available. Would save me a lot of time in traffic.
"You see things; and you say, 'Why?' But I dream things that never were; and I say, 'Why not?'"
--George Bernard Shaw
Got in 8 steady miles this morning. Intended on running 9 but I got a late start. Woke up at 4:30AM following a dream about an ongoing technical problem at work. Inspired by the dream, I fired up my laptop, logged into a client's firewall, and fixed it the problem. This isn't the first time I've fixed an issue via an epiphany. Weird.
I ended up having to really push the last few miles in order to get home, shower, and catch my bus. Was still fatigued from yesterday's 5 X 1200 meter repeats.
--George Bernard Shaw
Got in 8 steady miles this morning. Intended on running 9 but I got a late start. Woke up at 4:30AM following a dream about an ongoing technical problem at work. Inspired by the dream, I fired up my laptop, logged into a client's firewall, and fixed it the problem. This isn't the first time I've fixed an issue via an epiphany. Weird.
I ended up having to really push the last few miles in order to get home, shower, and catch my bus. Was still fatigued from yesterday's 5 X 1200 meter repeats.
I'm back, baby!
I have returned
9 hundred years I have waited
I have returned
the time is now to rise anew.
--Unleashed
It's been a while since I last rapped at you. Almost 3 years, to be precise. Am I still running? Yes I am, thanks for asking! I promised I was going to stick with it, and I have.
My training has evolved into this: Interval workout on Tuesday, tempo run on Friday, and a long run (~13-15 miles) on the weekend. The other days are just 'easy' runs of 6-10 miles, depending on how much time I have. Total of approximately 65 miles a week. Virtually all running is completed by 6:30AM. THAT is the hard part, amigos.
In my initial posts from 2008 I wrote that I intended to break 34 minutes for 10K. That hasn't happened. My revised goal for the Cascades Firechase 10K 2011 (Memorial Day weekend) is to break 35 minutes and earn a top 3 overall finish.
Another update: I used to suffer a lot from Morton's neuroma. I fixed that by simply loosening my shoes in the forefoot. Voila.
9 hundred years I have waited
I have returned
the time is now to rise anew.
--Unleashed
It's been a while since I last rapped at you. Almost 3 years, to be precise. Am I still running? Yes I am, thanks for asking! I promised I was going to stick with it, and I have.
My training has evolved into this: Interval workout on Tuesday, tempo run on Friday, and a long run (~13-15 miles) on the weekend. The other days are just 'easy' runs of 6-10 miles, depending on how much time I have. Total of approximately 65 miles a week. Virtually all running is completed by 6:30AM. THAT is the hard part, amigos.
In my initial posts from 2008 I wrote that I intended to break 34 minutes for 10K. That hasn't happened. My revised goal for the Cascades Firechase 10K 2011 (Memorial Day weekend) is to break 35 minutes and earn a top 3 overall finish.
Another update: I used to suffer a lot from Morton's neuroma. I fixed that by simply loosening my shoes in the forefoot. Voila.
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