A Snowy 6.2 Miles Tonight

  I honestly didn't plan for a tempo run tonight, after Tuesday's eh okay run I really just told myself to take it easy and enjoy the run the best I could. It was better than last week's 6 miler, I almost planned on doing 7 miles but then I told myself that so far my training plan hasn't done me wrong and I am still without injury (knock on wood) so I am going to stick to my plan. I did add on .2 miles though :)
  Other than it being an okay run, I was pelted in the eyes for the whole 6.2 miles with snow. Half the time I was staring at the ground lol, but it was a nice run and I will consider it a tempo run. I ran 1:03:46 with a moving time of 1:03:06, strange how the garmin states those two different times. My average pace was 10:18 and I am happy with that, my legs felt good and I felt good. I ended January with 89.2 miles, the plan had an extra 12 miles BUT I took one weekend as a rest day (9 mile long run) and for the last 2 weeks I had dropped my 2nd easy run from 5 to 3 miles so I could start bring Rocky along with me. I feel really good about January, and I feel really good about this year.
   My splits were:
Mile 1 - 10:19
Mile 2 - 10:50
Mile 3 - 9:58
Mile 4 - 10:05
Mile 5 - 10:29
Mile 6 - 10:19
.2      - 9:03

   Note: Around the last mile a couple of loose dogs came my way, one seemed a bit questionable but I kept talking to them firmly, telling them to get on their way and I was prepared to use my pepper spray but they went on their way so it was all good.

Last Night's Run

  Last night I was going to run 6, because I was feeling so great even 2 days after my 9 mile long run but after a bit of thinking I felt it best to stick to my running plan and I ran 5 instead. My knees did hurt some, but I think mainly because I was off stride most of the time, these skate park punks kind of screwed me up in the very beginning. I won't go into details, but I sure do dislike that type of group, most of them are obnoxious, inconsiderate of others and just plain annoying. Anyways, other than that my run went pretty well and hopefully my 6 mile tempo will go well tomorrow night.
   I finished at 52:42 with an average pace of 10:31 so it was definitely an easy run, slower than I like. My splits were:
   Mile 1 - 10:29
   Mile 2 - 10:58
   Mile 3 - 10:18
   Mile 4 - 10:17
   Mile 5 - 10:35

Strange because throughout the day I actually felt great, and I was expecting an awesome run, but it didn't happen. It wasn't awful like last week's tempo but it wasn't how I felt. Oh well, just another run and I got it done.

A Good 9 Mile Long Run

  I would say I got some good sleep last night, Dorian slept without any interruption from 12:30 a.m to 7:00 a.m when I got him up to feed him and then he went back to sleep. I fixed Cameron's bacon and was out the door by 8:34 for my 9 mile long run. No magic to it, just took each mile as they came and I enjoyed being out there. It would definitely have to be considered better than my 6 mile run on Thursday, my 3 mile run Friday wasn't awful but Rocky was a bit of a spaz so it wasn't peaceful. This morning's run was about 5 minutes longer than last week, but enjoyable. It was nice being out there, running along the rural roads and the peacefulness. Thirty degrees, no real wind until around 8 miles when I turned against it, but not bad. If all my runs could be like this morning was, that would be nice. Well, the 6 mile tempos could be as good as the two before this last one. Anyways, this morning good and I plan on doing at least 3 more 9 mile long runs before I up it to 10 miles. I want to be without pain during my long runs, and to do it right so I can prevent any injuries. 
My splits were:
Mile 1 - 11:38
Mile 2 - 11:35
Mile 3 - 11:21
Mile 4 - 11:15
Mile 5 - 11:14
Mile 6 - 10:52
Mile 7 - 10:44
Mile 8 - 10:53
Mile 9 - 10:12

I kept it nice and slow, the first half stayed above 11 minutes like I wanted and then I sped up just a bit after 6 miles. Next weekend I'll run 9 miles, and then the following is my first 5k race and I am excited!!!!!

An easy 3 miler last night

 Early yesterday evening I took Rocky with me on my 3 mile run, I tried to make it an easy run but ended up with a pace of 10:07 which I am hoping to d a lot faster at the 5k race 2 weeks from now. It wasn't a bad run, though Rocky was a bit over excited and stuff. Tomorrow I am going to try and take it easy on my 9 miles, keep it around an 11 minute pace if I am lucky to do even that. Last night I finished with a time of 30:22 so not bad, 22 seconds from breaking 30 minutes and that is alright. I am hoping to do a sub 29 minutes at the race, but I'll be happy to get under 30.

A Crappy 6 mile Run Last Night

   I don't honestly know what was wrong, but last night's run wasn't great at all. My legs felt like lead and my average pace was 11:26 and my time was 1:08:39, like 8 minutes slower than my last two 6 mile tempo runs. I had planned for a 5 mile easy run tonight, but after last night I think I am just going to run 3 easy miles with Rocky and then run my 9 mile long run on Sunday (hopefully). I was aiming for a weekly mileage of 25 starting about 2 weeks ago but last week I managed 20 and the week before was 16 because I chose not to run my 9 mile long run (took a rest weekend). This week I was going to hit 25, but since I am scaling tonight's run back to 3 instead of 5, it'll end up being 23 if I run my 9 mile long run Sunday. Hopefully tonight's run goes better, and Sunday's long run goes well, I am going to keep my fingers crossed.


My splits were:
Mile 1 - 11:07
Mile 2 - 12:03
Mile 3 - 11:40
Mile 4 - 11:24
Mile 5 - 11:31
Mile 6 - 10:51

Last Night's 5 Miler

 Last night was freezing cold, and I hated every mile of my 5 mile run. My eyes were burning and dry from the wind that was making 25 degrees feel like 15. My fingers were just about frozen as was my nose and mouth. I almost ended my run after .6 miles of it but I decided to keep pushing forward and finish it, and then go home and buy some warmer clothing. I am probably going to end up spending like $200 before it is said and done, but I need to do whatever it takes to stay warm and not get frostbite.
 Anyways, my splits were:
Mile 1 - 10:52
Mile 2 - 10:09
Mile 3 - 10:39
Mile 4 - 11:02 (Got so cold, I couldn't feel my legs)
Mile 5 - 10:18

  My average pace was 10:36, so it was an easy but freezing pace. My time was 53:02, I will not be making that same mistake again. I've already purchased a face mask, a warmer jacket, I am going to purchase warmer gloves and warmer pants too.

Haven't posted in 10 Days

  Gosh I am falling off the wagon on this posting, well that is what happens when you've got a son, a business and worrying over the President's crap. Anyways, my first race this year is in 3 weeks, a 5k that I plan on getting a real PR in and hoping for nice weather. The last time I posted was on 1/09/13 during my 6 mile run where I broke an hour an was excited, that Friday I ran 5 easy miles but skipped last weekend's long run due to my legs still being sore. Monday I ran 5 miles at a very easy pace 11:01 and my splits were:
Mile 1 - 11:22
Mile 2 - 11:21
Mile 3 - 11:04
Mile 4 - 10:52
Mile 5 - 10:29
   I was still feeling sore by Wednesday so I held off my tempo run until Thursday and ran a 9:50 pace with a time of 59:05 (moving time 58:46/elapsed time 1:01:07) and my splits were:
Mile 1 - 10:28
Mile 2 - 9:51
Mile 3 - 10:14
Mile 4 - 9:44
Mile 5 - 9:49
Mile 6 - 8:57
  Not bad, freezing though. I underestimated the temperature and wore my capris instead of tights... boy was that a mistake!
This afternoon I ran 9 miles and my left knee is still feeling tight on the outside, hopefully some icing and stretching and maybe foam rolling will help. My time was 1:35:33 with an average pace of 10:35 (not bad). My splits were:
Mile 1 - 10:49
Mile 2 - 10:22
Mile 3 - 10:36
Mile 4 - 10:42
Mile 5 - 10:50
Mile 6 - 10:35
Mile 7 - 10:47
Mile 8 - 10:37
Mile 9 - 9:57
   Not bad, I kept under 11 minutes and stayed above 10:30 for the most part. I am going to ice my knee, stretch and foam roll as much as I can and maybe take some Ibuprofen too. Tomorrow will be a complete rest day and hopefully this is just soreness and nothing more. I've got a lot of races this year, 4 Half Marathons and I plan on finishing all of them without any injuries.

Tonight's Tempo Run

  Tonight's 6 mile tempo run went pretty well, 40 seconds faster than my fastest 10k yet (1:00:00) and last week's tempo run was 1 hour and 48 seconds, tonight's was 59:20. My first time breaking the 1 hour barrier which is awesome though I know I could have done maybe 20 seconds or faster if I hadn't had to struggle to make that last mile while avoiding crossing streets or going back on the greenway in the darkness. Anyways, it was a great run and I am going to enjoy my 5 mile easy run Friday. This weekend I hit 9 miles, we will see how that goes. My splits were:
   Mile 1 - 10:13
   Mile 2 - 10:23
   Mile 3 - 9:46
   Mile 4 - 9:56
   Mile 5 - 9:48
   Mile 6 - 9:12

I am pretty proud of that, the last 4 miles I stayed under a 10 minute pace.

List of my 2013 Races

As of now, here is a list of my races for 2013. I will not be doing the Full Marathon but instead the Half in Indianapolis.
   
   2013 Races:

1. February 9, 2013 - Hearts on Fire 5k
2. March 2, 2013 - Bound the Mounds 10k Trail
3. March 16, 2013 - Run of Luck 7k 
4. April 7, 2013 - Go! St. Louis Half Marathon
5. April 27, 2013 - The Spartan Sprint
6. May 5, 2013 - Flying Pig Half Marathon
7. August 2013 - YMCA 10k Race
8. September 2013 - YMCA 15k Race
9. October 13, 2013 - Evansville Half Marathon
10. November 2, 2013 - Indianapolis Monumental Half Marathon

6 Miles tonight

  Tonight I have to admit that I did not want to go out there and run, don't ask me why but I was reluctant. I got out there and did it anyway, and I am glad that I did. I was 24 seconds slower than the last 6 miles but running on snow and ice can be difficult, I tried to avoid most of it but there were some parts that were just unavoidable. My average pace was 10:08, 6 miles in an hour and 24 seconds. 
   My splits were:
  Mile 1 - 10:47
  Mile 2 - 10:17
  Mile 3 - 10:23
  Mile 4 - 10:14
  Mile 5 - 10:07
  Mile 6 - 8:58

   I am a little nervous about the 5k in February, I am usually not warmed up until after 1 or 2 miles.... especially in the cold it can sometimes take 4 miles for me. I am trying to think of how I am going to warm up properly so that I can run a sub 9 average. I want the first mile to be about 10 minutes, MAYBE 10:30 but then I want to pick up the pace at mile 2 and get it as close to 9 minutes as I can, then busting below 9 minutes by the last mile. These are one of the reasons I hate the cold, if it were a 10k I wouldn't have any issues as I would have 3 miles to warm up and speed up but 3 miles is short.... Hmm...mmmm...
  My abs hurt, literally. Tuesday I did the plank for 2 minutes (I keep getting a head rush for some reason causing me to stop around 2 minutes), then I played around with the ab wheel and did a few other ab workouts, last night I did 9 sets of 100 bicycle crunches and woke up this morning sore (AWESOME!!!!). Tomorrow I will do the plank again, and play with the ab wheel and some other ab exercises, I like feeling sore.

Almost Froze During Yesterday's 5 Miler

    I am excited, the beginning of 2013 and all the races I have lined up already. My first race is the Hearts on Fire 5k in February (02/09/2013), I bonked last year due to not logging enough mileage from November to February and misjudging the difference 15 lbs of baby weight would make. I didn't even make it a mile before I had to drop out and call it failure, I remember my legs being heavy as lead, it was freezing cold and I felt like crap.
    I plan on making up for that this time, and even getting a PR for the 5k, hoping I can run a sub 9 min/mile or at least finish around 28:59 or faster. Maybe it is just foolish hope but I feel this year is going to be a great year, my little boy turns 1 in 3 months and a few days, I've got 4 Half Marathons planned and a few 5k's, 10k's and I really honestly believe I can set some PR's with these. The St. Louis Half is supposedly hilly but I am not too worried as I've been running on hills a lot these last couple months.
    Tuesday's 5 miles was a freezing, cold miserable one but I did it and it involved hills though the only elevation gain was 96 feet (ugh). I ran 53 minutes and 21 seconds with an average pace of 10:39, my splits were:
    Mile 1 - 11:07
    Mile 2 - 10:44
    Mile 3 - 10:56
    Mile 4 - 10:28
    Mile 5 - 10:04

    This year is going to be great, I can feel it. As long as I don't do anything stupid that would cause me to injure myself. I don't know about the course at the Flying Pig Half Marathon, but I am concerned with it being in May..... I hope the weather is nice on that day. The Evansville Half I have ran twice so I am looking forward to running it with no injury and no pregnancy, and supposedly the Indianapolis Monumental Half Marathon is a great course for setting a pace and PR so I am excited for that one too. By the end of this year I am going to have 4 new Finisher's Medals along with a medal for the Spartan Sprint. Yep... I am excited!