Tuesday, September 27, 2011


Mon: 9m, 1:4:25, work to home
Tues: 9m, 1:07:31, home to work
Wed: 9m, 1:04:57, home to work, workout. 2x1200, 400, 2x200. times- 4:08(82,86,80), 3:59(85,79,75), 70, 30, 31. All with 400 rest except the 200 had 200 rest. total daily mileage 14m.
Thur: 0
Fri: 9m, home to work, 58:35. I left the house 5 minutes late this morning so I pushed the pace to make up the time.
Sat: 8m, 1:01:12
Sun: 15.5m, felt ok at the start. First 8.5m at 7:30 pace or so, the last 7m under 7:oo minute pace. Felt strong on the finish. Should have and wanted to do more but I didn't want to increase my weekly mileage to fast. This is the biggest week I have run since 2005, and after reviewing old logs books I realized it is the third biggest week I have ever had. The two biggest being a 66m and a 75m leading up to my first marathon. Those were the closing weeks before a taper were as know I am just starting my base building through the winter for next year. I guess I see how it goes. Should be interesting.
Total: 64.5m and feeling good.

Tuesday, September 20, 2011

week 9/19-9/25

Mon: 9m, work to home, 1:06:27
Tues: 9m, home to work, 1:0:8:41, legs very tight and sore this morning,
Wed:4m with workout, 1xmile, 4x800. 5:59, 2:43, 2:41, 2:37, 2:36
Thur: 6m, rail trail
Fri: 9m, home to work, 1:o7:03
Sat: 0
Sun: 18m, lot of climbing, tough hill workout. 2:25:07 Spent the rest of the day swinging a splitting maul for a great core, back, and shoulder workout.
total: 55m

Monday, September 19, 2011

Pisgah 23k( or perhaps 30k, if you don't think clearly)

Race morning was a little chilly, which generally means for great racing weather this time of year. Today was no exception. Standing at the start was a little cool but it didn't take long to get warmed up. I did not do a warm up run, figured I didn't need to. By the first hill on Horseshoe road I was at a perfect running temp. I started out pretty conservatively, I knew I had some hard work ahead of me. At the split from the 50k guys is were I was able to see who I would be racing against. I was having one of those rare days where everything felt like it was clicking just right. I felt good. Justin and some other guy were about 150-200 yards ahead, which in the woods is barley in sight. Justin was just doing a training run, otherwise I would not have been able to see him at all. When we got to the right turn onto Resevoir I thought for a spit second that we needed to turn. Should have listened to my inner self. I know these trails really well. I have no excuses for not making the turn. Instead what transgressed was my lack of self confidence in decision making and I second guessed myself. I decided that the guys in front were the ones I needed to follow. I just did not want to lose sight of them. Big mistake. After 2 miles running down hill we realized we had missed the turn. Long run back up hill to find the trail, spirit broken. Once I got back up to the trail I almost ran straight back to the road and called it a day. I just couldn't bring my self to do it. I decided to hammer the course the best that I could and try to make up as much ground as I could. I felt confident pounding out the hills, relaxing on the down hills, and hammering the flats. It was actually a lot of fun passing people through out the rest of the race. The closer I got to the finish the harder it was to get past other runners, which made me have to push harder than I normally would have. Once I got to the road I was able to really lengthen my stride and push the pace to the finish. I made up alot of ground, but not enough. I think we added at least 3-4 miles on to the race. It was a beatiful day, great weather, amazing views. The course was well marked and handled. I love this race. Approx. 18 miles in 2:19. I'll take it. I hope to be back for the 50k next year or a least the 23.

Tuesday, September 13, 2011

week 9/12-9/18

Mon: 6m, run 9m bike
Tues: 4m run, 9m bike
Wed: 12.5m, 9m am home to work, 3.5 pm workout. 6x200. 33, 30, 30, 30, 30, 29. Felt really comfortable until the last one. Pushed hard and felt like it should have been 27-28. I'll get it next time.
Thur: 6m run, 9m bike
Fri: 0m run, 9m bike
Sat: 0
Sun: 18m, pisgah 23k plus a little extra. oops!
Total: 46.5

Wednesday, September 7, 2011

week 9/5 - 9/11

Mon: 0
Tues: 5.5m, rail trail, biked 12 miles
Wed: 9m, 1:05:03. Pouring rain, flooded trails up to my knees. This makes it fun. I Love running!!
Thur: 6m, including 5x400 equal rest. 83, 79, 75, 78, 80. Wanted to do 6 in 77-78 range but felt bad and started falling of pace so I cut it short. Not to up set, only 3 days post halfmarathon. I'll fell better next week.
Fri: 6m
Sat: 0
Sun: 0
Total: 26.5