August 30th, 2007 at 4:15 pm
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The day started this morning at 3:30 AM. I was having a running dream and then my wife awoke me to the fact that today is the day. She’s been having regular contractions for an hour now. So I got out of bed and timed contractions for the next 3 hours without them getting any more frequent or any stronger…so I decided to head off to work expecting to get a call sometime.
No call but boy was I tired by 3:06 pm.
Bucknell practice at 4:15. Drank a RockStar to wake up and ran 60 minutes pre-meet with the upperclassman with striders.
Workout:
- Type: Run
- Date: 08/30/2007
- Time: 16:15:00
- Total Time: 1:00:00.00
- Distance: 8.5 miles
- Average Pace: 7:03.53/mile
Going to bed and still no baby boy…maybe tomorrow.
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August 29th, 2007 at 3:30 pm
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Workout:
- Type: Run
- Date: 08/29/2007
- Time: 15:30:00
- Total Time: 00:42:00.00
- Distance: 5.5 miles
- Average Pace: 7:38.02/mile
Recovery run @ Warrior Run HS xc course with Mike Espinosa. Felt OK, wanted to run more but didn’t have the time and I wanted to hang out with the team a bit. I’ve coached there for 7 seasons and I miss the hs athletes.
85* Sunny
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August 28th, 2007 at 4:15 pm
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Workout:
- Type: Run
- Date: 08/28/2007
- Time: 16:15:00
- Total Time: 1:08:14.00
- Distance: 10 miles
- Average Pace: 6:49.56/mile
85* Sunny
20 minute warmup with Bucknell guys with 1 minute @ threshold. Timed group B for 2 x 1200. Ran 15 minute tempo at 5:50 pace on the grass. Timed group B for 1 x 800. Ran 30:00 CD.
Tempo went well. Felt like a jerk pacing the tempo run without running the workout with them, but I’m sure they understand that as a coach I couldn’t have run the speedy stuff and been able to time them.
Sorry riddenwords…I’m not very good at blogging.
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August 27th, 2007 at 4:30 pm
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Cross River 8 with the B Group @ Steady State + Drills & Strides + 15 minutes of core training before running.
Workout:
- Type: Run
- Date: 08/27/2007
- Time: 16:30:00
- Total Time: 00:52:40.00
- Distance: 8 miles
- Average Pace: 6:35.17/mile
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August 25th, 2007 at 6:15 am
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Morning run with the Bucknell Guys (mostly Clint, Austin and Ian). Ran around on the golf course and west fields and then headed out and ran river/town.
80* and Humid…felt the heat about 45 minutes into the run.
Workout:
- Type: Run
- Date: 08/25/2007
- Time: 06:15:00
- Total Time: 1:24:24.00
- Distance: 12 miles
- Average Pace: 7:02.04/mile
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August 24th, 2007 at 6:30 pm
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Kids’ Run - I ran with Alyssa (4 yrs old). She shot out at the start which is unusual for her. She got out so well I was well behind her and had to catch up. When I got up to her she was right behind the lead girls (she was about 4th). She was doing awesome. About half way…still ahead of all the boys… the third girl started to fade and Alyssa started to gain. I didn’t know kids at this age were so competitive. Alyssa was working on her and then grabbed her side and gave a look of “what is going on” and then looked at her side and gave the look of “this hurts”. She had her first side cramp. I could tell she was getting pretty tired at this point and the side cramp confused her so I suggested she walk. She took about 5 steps and then started to run again. She ran 2:31 and finished about 6th on the girls side. I’m so proud of her… she really seems to enjoy it.
Kara ran with her Nana so I don’t have the great details of her race. She seemed to run a pretty consistent race for being 2.5 years old and ran the entire 1/4 mile distance which is pretty good for her. I think she is more of a sprinter…she has well defined calf muscles for a two year old. She finished in 3:47 for her first race ever.
They both got ribbons, t-shirts and door prizes.
I ran 4:39, nine seconds slower than last year. I hate getting slower every year. I’m trying to do something about that but it doesn’t seem to be working. Hopefully I can be really consistent this fall/winter and bring my times back down to where they used to be a couple years ago. I got out a little too hard but I figured it was only a mile, down hill and I could hang on. My splits were 66.8-68.5-72.5-72.9. I finished 5th I think???
It was a good day. It was my last day off for the summer and I got to spend the entire day with my kids except for about 1/2 hour for my race. Shared dessert with Kara.
Workout:
- Type: Run
- Date: 08/24/2007
- Time: 18:30:00
- Total Time: 00:30:39.00
- Distance: 4 miles
- Average Pace: 7:39.77/mile
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August 24th, 2007 at 8:55 am
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Tonight my daughters will be running a kids race. My oldest has run 2 half miles in the past. Last year she ran 6:20 for the half at the age of three and this summer she ran 5:00. Tonight is a quarter mile. My youngest who is almost three will also be running the quarter mile. We are going to prepare for the race like I would normally prepare. Rest throughout the day, spaghetti for lunch and my oldest insists she needs a banana before she races. It’s going to be cute. They seem to love it right now. I’m sure when they are 13ish they will tell me how stupid running is and that they will never do it again. I’ll enjoy it while it lasts though. It’s my youngest’s first race.
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August 23rd, 2007 at 4:15 pm
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Workout:
- Type: Run
- Date: 08/23/2007
- Time: 16:15:00
- Total Time: 00:58:32.00
- Distance: 8 miles
- Average Pace: 7:19.02/mile
Sayre + Extra with Frosh.
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August 22nd, 2007 at 9:30 pm
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Workout:
- Type: Run
- Date: 08/22/2007
- Time: 21:30:00
- Total Time: 1:01:41.00
- Distance: 8 miles
- Average Pace: 7:42.72/mile
Ran with an ex-athlete I coached two years ago. His father died yesterday morning in a car crash. Running seemed to help him out tonight.
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August 21st, 2007 at 4:00 pm
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Workout:
- Type: Run
- Date: 08/21/2007
- Time: 16:00:00
- Total Time: 1:10:00.00
- Distance: 10 miles
- Average Pace: 7:00.07/mile
Ran 30 minutes with team. 2 miles on track @ goal MP (or quicker) 5:58-5:44 + 3.5 miles. 65* and misty.
Felt crappy the first 30 minutes but put together a nice 2 miles on the track. Faster than yesterday. I think I was pushing a little harder off the the start since I was feeling a bit crappy. If I can keep up the MP training over the next couple of months I think I will do fine this spring. Hopefully I can keep bumping up the distance of the MP runs over the next couple of months until I’m running several miles @ that pace.
How long should MP runs be?
runnersworld…18 miles
Hal Higdon…8 miles (http://www.halhigdon.com/boston/bostonbound.htm)
Hansons…10 miles (http://www.hansons-running.com/shop/pdf/advanced.pdf)
I think I’ll shoot for the 10 miles at MP at the peak of my training. That seems like a reasonable goal and a run I have done in the past. Plus the Hansons have done an excellent job at bringing American distance running up to a respectable level in the world.
Anybody out there have any suggestions of how far your MP runs are? or were for your best marathon?
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