Easy run

5 miles, 34:24.  No pickups.  Heart rate stayed around 118-122. 

Put on racing flats after and did some strides outside.

Hopefully I'll feel good for 10-k tomorrow. 

Long runs

Went back and looked at long runs I did before Sugarloaf compared to training for MDI.

Did 20 mile race in March which was my longest run.

Did 19.75, 18.6, 16.3, 16.3, 16, 13.7, and 12.2. 

Since sugarloaf which in itself is a long run, I've gotten in runs of 23.5, 21.5, 20, 20, 19, 18.12, 17.32, 17.1 16.7, 16.66, 16.5, 16.3, plus a bunch in the 12-16 range.  No wonder I got my ass kicked at sugarloaf.

Marathon recon run

First 8.5 of marathon course.  Easy, trying to get a feel for it.  54:26.

Splits
6:40
6:33
6:33
6:07
6:18
6:19
6:33
6:14
3:04

First mile was slow simply because I was dodging traffic as I got out of town.  Miles 2&3 are just hilly.  Mile 7 is always slow too.  Need to be careful on mile 4 and 8 with a couple steep downhills that early on.

Easy run

10 miles, 1:04:34, treadmill.  Pickups every half mile.  Once a mile I'd do a pickup at 6:00 pace, and once a mile I'd do one at 5:33 pace.  Even with the 14 oz shoes on I felt pretty good.

Tomorrow I'm going to do recon run of first 8.5 miles of marathon course.  Bit by bit I'll get everything in the next couple of weeks.

Last 16 days and more than you need to know

Alright,  So resting up the remainder of the week and then a flat 10-k race Sunday.  as long as this humid hot weather breaks, I am going to attempt to run even 5:15 pace.

My weight is way down.  Near 145 pounds.  Now I just need to maintain abut that the next 16 days.

Next Wednesday I plan on 25-k progressive which will be my last medium long effort.  Going to run each 5-k bit faster.  First 5-k at 6:00 pace, next at 5:50, next at 5:40, next at 5:30, last at 5:20 with final mile in 5:10-5:15.  This should be comfy.  If not I'll back the pace off during the workout, because this workout is not meant to kill me, but on rested legs it should be pretty easy.

Then on Saturday Oct. 7th I'm going to run a quicker workout. 
1-mile all out(hopefully under 4:40). 5 minute rest. 
Then 5 x 1/2 mile at about 2:25-2:27 with 1 minute rests between those with 3 minutes after last one.
Then 400 meters all out, hopefully around 60 seconds.

Monday October 9th I'll do 2 x 1.4 miles at just faster than goal marathon pace.  Same warm up I'll do before marathon, same breakfast, everything,  Start at 8 am.  Before Sugarloaf I ran these in 7:31-7:32.

Wednesday evening or Thursday morning I'll do a short quicker workout of 3,2,1,2,1,1 minute pieces with equal rests.

Strides after most of the easy run final 2 weeks.

Then its just a matter of resting properly, eating right, sleeping right, and I think I've done as much as I could do.  7 months ago I would have said I couldn't have gotten in this kind of shape.  I have no idea who may be racing, but I'll run my own race, and hopefully in the final 10-k I'll be close enough to the leaders to make a race.

I know the course very well and will have lots of locals out and about cheering me on.  There are a lot more people out cheering compared to the last time I ran this race in 2005 when you only saw people at start and finish.

I have 3 nights off before race, so no excuse of no sleep.  And unlike Sugarloaf, I've gotten the long runs and although 26.2 miles sucks no matter what you do, I won't get to mile 10 and feel completely overwhelmed like Sugarloaf.  I've gotten in three times as many long runs and gotten in a bunch of 20-23.5 mile runs, all pretty hard.

Lastly, I want to make recovery after the marathon a priority.  I've got plenty of time after to get ready for the Midwinter 10-miler in February.  I love the 10-mile distance, and to be able to put myself into position to break that masters record is going to take some good training.(55:19). 

As long as I can get the time off I'm going to Long Island and racing the US 50-k champs, hopefully with a friend who has run close to 3 hours for 50 k and will be a master this coming year too.

Mostly I'm going to travel around the country to US masters races.  With the group I grew up with all about to turn 40 in the next few years, I think Maine is about to see some really fast masters times.

Workout

2.5 miles warmup, 15:05., 6:02 pace

Drills, strides, uphill strides, stretching.  Tried out new marathon shoes to break them in.  Nice.

Workout went as follows.  Ran .28 mile loop easy between everything in about 2 minutes for rests, about 7:08 pace.

1.4 miles(goal was around 7:20-7:25) , 5:14-5:18 pace

7:16.0, right on pace other than first loop I went out too fast.

6x.56 miles(goal was 2:52-2:54), 5:07-5:10 pace

2:52.1
2:52.2
2:52.4
2:51.3
2:52.5
2:51.4

1.4 miles(again goal 7:20-7:25), 5:14-5:18 pace

7:18.7, right on pace most of it, picked it up final 100 meters.

.28 miles hard- 1:17.6, 4:37 pace

2.2 mile cooldown, 13:52, 6:18 pace

13.66 total.  Average for whole thing, 5:53 pace.

.I've got a few more workouts, mostly shorter quicker ones and one short one at goal marathon pace.  I have one run of about 14-16 miles left where I'll start at about 6:00 pace and work down to 5:10 pace, but for the most part the training is in the bank.

Easy run

7.6 miles, 49:18,  treadmill.  Pickups every half mile.  Feel much better after some sleep.

Easy run

Got called in on my night off to do a DRE at 2am.  Didn't get done until about 7am.  In bed from 8am to about 1230.  Had to be back at work at 1:30.  Worked until just after 11pm, then snuck outside for a short run in the dark.

4.4 miles.  didn't have a watch.  Legs feel great, but I'm all kinds of tired.  Its going to be a long week.

Just about midnight now, bedtime.

AM: 4-k race, PM: easy run

Race went fine.  Just tired after working 12.5 hours overnight shift.  Should have had some breakfast and coffee.  Warmed up 2+ miles 13:04.  Could tell my legs were not awake.  Did a lot of strides and drills to try and wake them up.

First 1000 meters is flat, then you get about 1200 meters downhill.  After that one hill about 200 meters before going down for another 200.  Then the last .42 miles is slightly uphill.

Ran first 1/2 mile in 2:24.   flat to downhill next 1/2 mile in 2:29.  Next downhill 1/2 in 2:27.  I just could not get my legs going.  82 degrees and in the sun didn't help.

Next half mile with the good uphill I managed 2:29.  So I'm strong.

Last .48+ slightly uphill in 2:25.

12:15 total.  I pretty much ran even 4:55-4:56 pace the whole way.

I managed about 3.6 miles.  I did not feel good for the next hour.  I thought I was going to puke.

Wore my heavier racing flats so I wouldn't beat my legs up too much.

PM:  easy 3 miles on treadmill, 20:26.

Easy run

7.5 miles on treadmill, 48:26.  Pickups every half mile, last few uphill.  Treadmill decided to do its crazy incline thing the final half mile and went back and forth between -3 and 3%.

Legs felt good, hopefully they'll be good for tomorrow's race.

Medium long run

Ended up being 16.71 miles, 1:48:05.

Average Heart rate was 153.

1185 feet of elevation gain.  It's a pretty brutally hilly loop.  And most of it is pretty soft and not fast.

Most of the run Andrew did really well.  It was mostly in the final 5 miles up the hills and the last few miles he slowed down.  6:28 average, but I'd say for most of it we were on sub 6:20 pace.


Half mile splits of

3:18
3:05
3:01
2:57
3:00
3:08
2:57
2:58
3:01
3:08
3:01
3:24(big hill)
3:01
3:11
3:10
3:19
3:14
3:11
3:11
3:10
3:25(big hill)
3:12
3:20
3:31(big hill)
3:20
3:19
3:18
3:14
3:34(big hill)
3:24
3:42
3:25
3:23
1:08

That run puts my final mileage for week at about 68.  Easy run tomorrow, and 4-k race on Sunday.

Headed out for run with AK

Weather is really nice,  cloudy, 61 degrees.  Be a good hilly run.  Going to wear some light weight trainers instead of racing flats for some extra cushioning.  Shouldn't take too much out of me, especially on soft surface.  We''ll see how it goes.  My legs feel pretty good.

Easy run

I actually went outside today.  Humid and with sun it felt pretty hot.  But I always feel better running outside, treadmill sucks.

I decided to test out gps watch with half mile alerts since I'm going to try and run the first 1.5 miles of 4-k hard on sunday. 

I'm working 1900 on Saturday until 0730 on sunday so I have no idea how fast I can run after a 12+ hour overnight shift, but after this I get to go into every race fresh.

Today went out on marathon course.  Cruising easy.  4.71 miles, 30:58.  Half mile splits of.
3:14
3:21
3:33
3:13
3:13
3:24
3:14
3:10
3:13
1:18 for last .21.

Legs are still a little tired from 20 miler Tuesday night, but mostly it was humidity with sun that was the worst part of run.

Legs should be good for tomorrow afternoons 17 miler with Kephart.  Just need to pace him at 6:10 pace.  Won't be super easy on carriage roads, but it shouldn't be too hard.

Got my marathon shoes yesterday.  Nike zoom streak 6.  Same lower as flyknit I wore for sugarloaf, but upper is lighter and more breathable.  I'll put a couple workouts on them and race the 10-k on October 1st in them, but I'm mostly saving them for marathon.

Easy run

4 miles, 27:33, treadmill.  Kept it just under 7:00 pace at 1% incline.  Legs felt decent, definitely wouldn't want to do anything fast today.

No pickups.  Heart rate, 135-140.  What I'd expect the day after workout.

Another short easy run tomorrow.  Still have some important work to do the next 24 days, but main goal now is not to get hurt and line up race day injury free.

Plan through marathon+ updated.

9/20- Easy run
9/21- Easy run
9/22- 17 miles pacing Kephart at 6:10 pace.
9/23- Easy run
9/24- 4-k road race, Blue Hill.  Fast course.  Goal, first 1.5 in 6:30, then hang on.
9/25- Easy run
9/26- Easy run
9/27-  Workout 10-15x1000, 30-60 seconds rest, slightly faster than tempo pace.
9/28- Easy run
9/29- Easy run
9/30 Easy run
10/1-  10-k Race, Belfast, flat on rested legs.  Goal 32:30.
10/2- Easy run
10/3- Easy run
10/4- Workout 25-k, progressive from 6:00 pace down, final 4 miles hard( sub 5:20 pace).
10/5-Easy run
10/6- Easy run
10/7- Workout,  1-mile all out, 5x800, 400 all out.
10/8-Easy run
10/9- AM 2-3x1.4 miles at marathon pace or slightly faster, 1x.28-miles hard.
10/10- Easy run
10/11- Easy run
10/12-  PM light workout, 3,2,1, 2,1,1 minute pieces at moderate effort, same rests.
10/13-Easy run
10/14- Easy run
10/15- MDI Marathon
10/16- Easy run
10/17-Easy run
10/18-Easy run
10/19-Workout, 20 minutes worth, no more.
10/20-Easy run
10/21- Easy run
10/22- 5-k race, Orono

Races after this

11/5- 8-k race, Indian Island
11/19- 3-mile race, Brewer, last race before turning 40.

11/20- Turn 40.

February 2018- Midwinter 10-miler, going for masters record of 55:19
March 2018- US 50-k championships, goal, top master, top 5 overall.

Long run

20- miles, 1:53:57.  Treadmill.

First 5 miles in 30:00, @1.5% incline. 

Next 10-miles at 1.5 % incline as follows
5:38
5:29
5:20
5:38
5:29
5:20
5:38
5:26
5:14
5:30

Mile 16, 17, 18 @ 6:00 pace with 5x30 pickups at 5:00 pace. 

From 18.5 to 19.5, did mile in 5:33.  Then about 5:54 pace at 7% incline final half mile.

Middle 10 sub 55.

Felt comfy,  1400+ feet of elevation gain.

PM: Easy run

Got out of work at 730 am this morning after working overnight, got into court clothes,  At trial until about 2 in the afternoon.  Slept 3 hours, got up and jumped on the treadmill after an hour of drinking coffee.

Felt like I was in the clouds.  Legs felt good, everything felt great, just don't really remember running.

4 miles on treadmill 25:58.  Did .20 mile pickups every mile instead of the .10 every half mile I usually do.  The last couple at 3-4% incline to wake things up(ha) for tomorrow's 20 miler.

Glad I have tonight off because I need some sleep.

Run tomorrow will be a good test of where I'm at with fairly rested legs.

Friday I'm pacing a fellow runner, AK for about 17 miles on carriage roads at 6:10 pace.  That should be interesting, running 6:10 on carriage roads is not easy.

Sunday 4-k race, flat, downhill.  My only goal for that is to run first 1.5 miles of it completely all out.  I want to break 6:30 through 1.5.  That's 4:20 pace I think.  After that it will be hold on city and see if I can still win.

Time for bed.

Easy run

4.5 miles on treadmill, 29:10.  Only one pickup near the end.  Legs feel really good, especially the day after a race, but I need to rest up for hard 20-miler on Tuesday night.

Tomorrow's going to be another short easy run.  I've got to work overnight and then I have a trial all day tomorrow, and another hearing, so I'll be sleep running tomorrow afternoon.

AM: 12-K race

2 mile warm up, 12:54

12-k went well.  The course was different than I thought.  Mostly an out and back with a loop in the middle.

Slow start, but most of the first mile is fast.  Problem with that is I knew I had to finish coming back up the hill.  So I went out in control,  4:56 through the mile.  Then the rolling hills started.

Mile 2 in 5:31
Mile 3 in 5:31
Mile 4 in 5:34

Then I hit a section of about 400 meters on dirt and grass.  The last bit of mile 5 was flatter, but the road had moss on it and it was like running on an old wet track without spikes.

Mile 5 in 5:46
Mile 6,  I got my shit back together and ran 5:16

Then the hill to the finish started.  I pushed good on this and was really happy how well I was able to push myself.

Mile 7 in 5:32

The hill continued and the last .45 miles I managed to run in 2:33

40:43 for total time, 5:28 pace.  A little slower than the sub 40 I wanted, but the course was legit, hilly, and it was super humid.  So I was really happy to break 41:00.

Afterwards I did 3.5 miles for a cool down, 23:32.

I definitely feel good running just faster marathon pace over hills.

With the 5-7 pounds I'll take off the next 2 weeks and fresh legs, I'm interested to see how the flat 10k goes in a couple of weeks.  I'm guessing I can run my goal of 32:30 there, which is 5:14 pace.

Next weeks 4-k is mostly flat and downhill, so I'll try and run sub 4:50 pace for that to work on some speed.

4 weeks until the marathon.  Heck ya, I've put myself into a great position to do well.

Easy run

4 miles, 25:08, pickups every half mile.  Pickups started at 6:00 pace at 1.5% incline, worked down to 5:00 pace at 3% incline.  I guess I never gave any of my readers an idea of what I do for pickups.

So every half mile mostly to break things up I run .10 of a mile at 6:00 pace.  Sometimes I'll bring it down a little faster, but these aren't meant to be hard.  Today I did two at 6:00 pace, two at 5:27 pace, three starting at 5:00 pace for first .05, and then 5:27 pace last .05.  Brought the incline up a little as I went to wake up legs for tomorrow.  I'd prefer to do some hill sprints outside because I can go faster than the treadmill lets me, but this works good enough.

12-k race tomorrow.  Not easy to focus at a quick pace for 40 minutes.  I really love 10+ mile races so you can zone out at a little slower pace.

Got to jump in the pool for some deep water running the next two weeks some to get my form in order and strengthen up some.  Pool running makes my running form super good.  But at 3-4% body fat its a good effort.

Easy run

6.2 miles on treadmill,  39:58.  Pickups every half mile.

Not counting the hike up Katahdin,  I managed to get in about 105 miles in last 7 days.  Took kind of a chance, but made it through injury free.  So I'm backing off now,  nor going to push my lyck, time to rest up for a few more races, get in some key workouts,  and in 4 weeks three days, the marathon.

Easy run

11.3 miles with Kephart on the roads, 1:20:54.  Basically my winter loop.  Pretty hot for mid September. 

Legs felt better as we went.  Easy runs tomorrow and friday, with some strides. 12-k race on Saturday.  Goal is sub 40:00, 5:21 ish pace.  Never been on the course, but it looks like first mile is downhill, second is up, middle miles flat to rolling, second to last mile downhill, and last mile up.  So I'll probably go out under 5:10, then run 5:30, then 5:20s in middle and then 5:10, 5:30 to finish. That's the goal at least.

With 3 1/2 easy days I'm hoping my legs recover from the beating I've given them.  We'll find our Saturday

PM workout

2.5 mile workout, 14:54, legs felt pretty good, quads are still a little sore, and they felt a little more empty than normal to start, but with the week I've had I kind of expected it.

Did 7.28 miles at and a bit faster than goal marathon pace.  39:53.  Felt comfortable

.28 miles easy

1.4 miles at goal marathon pace. 7:45,  legs were empty.

.28 miles easy 2:00

.28 miles quicker, 1:25

.28 miles easy, 2:04

.56 miles at goal marathon pace, 3:07

.28 miles easy, 1:59

.28 miles quicker, 1:25

.28 miles easy, 2:04

.84 miles at goal mp, 4:40

.28 miles easy, 2:04

2.5 mile cool down, 17:30, real slow.

17.32 total.

67 miles for the week with three days to go.

Easy AM run

3.6 miles, 24:03, treadmill.  Pickups every mile, last couple uphill to try and wake legs up for workout tomorrow.

Easy PM run

12.4 miles on treadmill.  1:19:41.  Pickups every half mile.

Legs feel much better today.

AM rest

I was going to get an easy short run in this morning, but got called in to do a DRE last night and got some sleep this morning instead.  So tonight I'll get in a longer run than I planned, but at least my legs will have 24 hours rest in them.  Amazing how much better they feel just giving them a half a day more rest.

If they feel good tomorrow night I'm probably going to do a medium long run with a workout with middle part at goal marathon pace, with some pickups every 10 minutes.

12-k race on Saturday, as even and hard as I can go, hopefully 5:20 pace or so.  There are some good hills on the course.

Next week I've got a hard 20 miler I'm going to do.  5-mile warmup, followed by 10 miles going 5:35, 5:25, 5:15, 5:35, 5:25, 5:15, 5:35, 5:25, 5:15, 5:35.  Then last 5 miles with a bunch of 30 seconds hard/30 seconds easy.  I'll do this on the MDI marathon course which will tell me if I'm ready to roll.  Before Hyannis 2010 I ran this going 5:20-5:25, 5:10-5:15, sub 5:00-5:05.

After that I've got some key workouts I usually do the final few weeks before a marathon.  10-15x1000 with 30-60 seconds rest at just faster than tempo pace.  A real fast workout with mile all out, some quick 800's, and a fast 400.

Flat 10-k race 2 weeks out for some confidence.

Easy PM run

3 miles on treadmill.  19:57.  Legs are empty.  Good stuff.

Just over 35 miles in last two days.  Good enough to start the week.

Two runs Monday, Tuesday, and Wednesday, then probably one run Thursday and Friday to rest up for 12-k race on Sunday which I'd like to run well in.

Weekend of races

Warmed up and did 5-k course in Orono.  First mile was not as fast as I thought it would be.

Legs were pretty sore still but I managed to go out in 4:55.  Leader was about 4:50.  After that I held onto goal marathon pace the rest of the way which was good with the hills and the 600 meters on the trails.

Cooldown, the 5-k course again.  Won a pie of whoopie pies.

Drove down to Bradbury with Autumn and set camp.  Went and got about 6 miles in on the trails.  Legs were fried.

Got up Sunday and got in a couple miles easy.  Hung out in about 4th place for most of the race.  At about mile 6 I went past 3rd, and then caught 2nd place.  Finished in 2nd in about 1:27:54 for the 12 mile race.  I didn't fall at all, which is amazing.

Afterwards I only managed a real slow 4 miles.  Couldn't do anymore.

Back in Bar Harbor, about to jump on the treadmill for another run.  Legs are good and tired.

Easy pm run

5- miles on treadmill at hotel.  34:24.

I'm counting hike as mileage,  with day off I had 68 miles for week.

Hike and a run, Thursday

Headed to Baxter Wednesday night.  Rained all night.  But we still had fire before bed.  Woke up by 5,  coffee, eggs and bacon.

Headed to Baxter which was only 3 miles away.  I already got a $5.00 parking pass, and it cost nothing to get in as maine resident.  Went the 8 miles on dirt roads up to roaring brook.

We hiked up Katahdin from roaring brook.  Went up to chimney pond, up cathedral to top.  Rained the whole time.  Rangers said cathedral was not recommended in rain.  I would say if you are not in shape, haven't done some rock climbing or some real technical climbing, you're setting yourself up for a bad day.

We were fine because of of our experience, gear, and being in shape, and knowing our limits.  The ice pellets were not fun.  But it wasn't super cold, probably 35-50 degrees depending where you were.

We'd gone up Katahdin stream to saddle a few years ago when it was in the 10-20 degree range, rain at bottom, ice and super windy on top.  That climb I think we used about all the gear we owned, and it still sucked.  This was way better than that year.

Not much of a view on top.  Saw one person up there.  Windy and ice pellets.

Went down via knifes edge, Helen Taylor trail.  Also not recommended on a rainy, windy day unless you have some experience.   Other than the hike to chimney and the top we didn't see anyone.

It was real slow going the 1.1 miles over to Pamela.  Probably took us two hours.  A couple of times it would clear just enough so you'd see next peak ahead.

Heading down Helen Taylor sun came out partway down  Figures.  we hiked down 1.2 miles to treeline and had lunch.  The iI hauled ass down the last 2.2 miles ahead of my friend so I could sneak a run in. 

7.8 mile hike, I only fell once going up, on 1st cathedral, hurt like hell too, and once going down while I was hauling ass down and ended up in the bushes.

Legs were jello at bottom.  Threw on some running shorts and shoes and ran from roaring brook back just past gatehouse.  Made it 8+ before my friend came by in truck.  Good timing because it had just switched to pavement and my legs were fried.  Felt good running other than downhill.  I'll have to map it out because my gps was all over the place.  Said some miles were 5:50 and some 7:30.  Nope, and nope.  Probably ran about 6:20 pace, but I wasn't running sub 6 or 7:30, sunny and hot for run and I kept telling myself this must be what running an ultra feels like.

Good days work, hot shower a few miles away at campground.  Dinner, a campfire and in bed by 8pm.  I was tired.  Slept much better without rain.

Up by 6:00am,  coffee, pancakes and bacon,  packed up and headed to Bangor.

Friend dropped me off at hotel, I checked in all my bags, headed out and got in an easy 5.1 miles, mostly on labor day course.  Hot, sunny, legs super sore.  This must be how legs feel like in ultra, ran about 6:45-7:00 pace.  Sore every step.

Headed for treadmill in a few minutes for another easy run, then dinner before the concert at waterfront.  I have my Nascar hat, so I'll fit in fine at a Brantley Gilbert concert.

Short workout

I ended up waking up late, 1:30,  So I did a workout that was pretty short, buut a good bang for my buck.

10 minute warmup, 1.67 miles.  6:00 pace

5x2:30 downcycles.  Stayed at 6:00 pace, each 30 seconds I increased incline.

2%=5:52 pace
3%=5:42
4%=5:32
5%=5:24
6%=5:16

90 seconds float at 1.5% at 6:00 pace.

12 minute cool down, 2-miles.

7 miles(42:00)

Easy run

12.4 miles, 1:19:50, treadmill.  Pickups every half mile.  Legs felt pretty good, back 90% better.  Cranked up the incline a couple times to 4-10% to wake legs up for tomorrow's workout.

Hot and humid.  I got two water bottles in and could have used more.

Wanted to get in at least 10 miles.

PM easy run

4.4 miles, 29:50 on treadmill.  Mostly at about 6:54 pace.  Did a couple of short pickups just to change it up.

Shout out to Evan and PJ who went 1,2 at Caribou 5-miler today.  Between Erik, PJ, Evan, and I we are all 36 years old or older.  Couple more years, there will be a heck of a masters class in Maine.

AM Race

Got in warm up of 2+ miles.

5-mile race went well.  Wanted to try and break 5:00 for the first mile.  Got a little aggressive and ran 4:51.  I paid for that in mile two with a headwind and ran 5:29, but under goal marathon pace, so I was happy.  Luckily I was able to recover for the third mile that starts uphill, then continues uphill on a single track path, before finishing uphill on pavement.  Somewhere in the 5:45 range which I was really happy about, because its hard to be under 6:00 for this mile.  Then picked it up under goal marathon pace for the last two.

According to my GPS splits I ran 4:50, 5:28, 6:15, 5:15, and 5:05, so maybe I didn't run the third mile as good as I thought, but I got it together by the end at least.

26:55 for second place.

Led through most of the first mile, with Eric in tow.  He went on and ran really well in about 25:52.

Cool down of just over 4 miles.

Thought I could run a little faster, but I was a little tired from working last night and not getting to bed until about 2 am, and my back still hurt a bit, but loosened up partway through the race.  But overall after a 23.5 miler less than a week ago, my back and being tired I was pretty happy to be under 27. 

5-k next week.  I'm going to try and run under 4:50 for the first mile there and then hold on.

After that I'll have a 12-k and 10-k races where I'll actually try and run even.  With a 4-k race I plan to hammer the first mile and hold on.

Going for another run tonight to get some mileage.

Easy Run

6.2 miles, 39:39, on treadmill.  Pickups every half mile, some uphill ones the final few miles 2 to 3.5% incline.

Didn't take any Advil today so I could get a good indication of back pain.  Say it's a 2 on a scale from 1 to 10.  Pickups felt better.  After a couple days of biking, my cadence was up closer to 90rpm's.  Should be able to race tomorrow.  Goal is still 26:30 and stay within 30 seconds of winning time.

Time for some Advil and some ice.

I've got some catching up to do mileage wise this week.  I'll do long cool down tomorrow, and sneak another run in tomorrow afternoon.  After that I should be back on track.

Easy Bike

30 minutes on the bike trainer.  Pickups every 6 minutes.

My back is much better this afternoon.  I can actually put on a pair of pants by myself.   Hopefully I can try an easy run tomorrow.  If that goes well then I'll race on Monday.  If not, I'll end up doing a workout Tuesday or Wednesday.

Back

I'll probably do another bike session today.  Could barely walk when I got out of bed.  Getting a running injury is one thing, but getting hurt from splitting wood kind of sucks.  Did the same thing in May when the dog stepped out in front of me and although I raced a mile race the next, day, it was not fun.  Might as well let my body heal.

Oh well.  Hoping I can run by 5-miler on Monday.  If I can't then I can start to worry.  Worse comes to worse, I'll have to get in the pool and do some pool running, which I've had some great success with.  Pool running sessions I've done in the past are hard and many hours long.  Plus it really helps with running form.

Bike workout

Did 1:02:30 total.

Warmup, then 5x3:00 hard, 90 seconds easy.  Had my HR jacked.

Did 5x 30 seconds at 100+ rpm's with 30 seconds easy.

Then some other 30-60 second pieces.

3:00 @ highest gear, followed by 2:00 @ easier gear at 100+ rpm's.

Cooldown.

No pain on bike,  this should help for mdi marathon course, and hopefully help heal my back up.

Unplanned bike ride

Well I chopped firewood for almost 3 hours,  on last piece and my back went out.  Usually does this a couple times a year. 

Can hardly walk much less run, so on the bike.  Going to do some sort of hard workout.  Hopefully I'll at least be able to run race on Monday.

Shit happens.  Always for a reason. 

So ending week with just under 70 for week, but this ride will be hard once I finish warming up.