This week was a recovery week for me. After running the half marathon and all the training leading up to it, I definitely needed some rest.
This week I ran a total of 19.61 miles in 4:26:44. I also went to the gym and used the elliptical quite a bit. I needed a bit of a break after running the half marathon, so I tried to take it easy a bit.
I did run one hard run of 4 miles this week and a long 8 mile run on Sunday and those felt pretty good. I will probably do another lighter recovery week before starting the next training cycle.
That is it this week. lots of rest and recovery! Hope everyone has a good week and gets out to run!
This week was a rather busy week (hence why this WiR is almost a week late! Here we go!
This week I ran a total of 29.20 miles in 4:52:54. This was, of course, the week of the Cellcom Green Bay Half Marathon. My first half marathon and my goal race for the first part of this year. So 13.1 miles of the 29.20 was actually my half marathon race, and the rest was the final training sessions for this training cycle.
I took it easy with the mileage this week as part of the taper leading up to the half. Monday was a cross training day, a few lighter running day (with light intervals on Wednesday).
When I looked at the training plan, I realized I was scheduled to run an easy 3 miles on Saturday (the day before the half marathon). I figured that if I had to run 3 miles anyway, I might as well do the Cellcom 5K! My wife and brother were already signed up a long time ago for it, so I decided to run with my wife and push her a little bit, but also let her keep me from going to fast and burning myself out for the half the next day. We completed the 5K in 36:09. It was my slowest official 5K time, but it was Lori’s new 5K PR, so I was very excited for her!
The next morning, I was able ran the Cellcom Green Bay Half Marathon. I finished with a time of 1:52:31! This was a PR time for my and my first official finish! I had a great time doing it, even though it was quite warm! I will have full ARRs coming for each of these races when I get the pictures from them squared away.
That is really it for this week. I hope you have/had a great week!
On Saturday morning, May 9, 2015 my family and I ran the Appleton Sole Burner run in downtown Appleton, WI. The run is a fundraiser for the American Cancer Society. We ran as part of my wife’s work team.
Lori and the kids actually did the 5K walk, but they ran/walked to a time of right around 42:00. That is pretty darn good for a 8 and 5 year old that have not run that far before. Also, the course is quite hilly! There is a significant hill right at the end before the finish line.
I started the race in between the 8:00 and 9:00 per mile paces. I figured I would take it easy since I had the half marathon the next weekend. At the start of the race, it was quite crowded. People did not obviously pay attention to the pace times or that we were on the running course because there were walkers in my way left and right.
I started running around the other runners (mostly walkers, but also some slower runners) and tried to get to some breathing room. When I finally looked at my watch I was running around 7:30 pace. I did not want to be running that fast, but at almost a mile in, I figured I might as well go for it.
As I said above, the course is quite hilly. The big hill at the end is pretty tough, but my training on the hills at High Cliff State Park helped carry me up the hills. I did have to hurdle some vomit at the top of the the hill from another runner though!
When all was said and done, I completed the course in 23:27. Not a PR, but given the terrain and traffic early, I was very happy with that! My time was actually good enough to put me in the top 200 finishers, and I was listed in the paper for that. Pretty cool overall and for a great cause!
On a very cool Friday evening, I participated in the OSI April Fool’s 5K Race. This race was one that was on my to do list when I was looking at events for the upcoming year. It seemed like it would be a good fun race and I was right!
At the beginning of the race, we were all standing at what I thought was the starting line in the parking lot of the Orthopedic and Sports Institute. I turned on my headphone (this was the first time I was wearing them in a race) and got ready to start. I couldn’t hear what the race director said and we all started moving down the driveway, and I thought we were starting. I was wrong! 🙂
We stopped at the actual start line on the road and started from there. I had started my watch in the parking lot so I had to quickly reset and restart my watch, but was able to do it. The gun went off and it was on!
I started running and felt pretty good. I was cruising along and suddenly felt like I was maybe going fast. I looked down at my watch and realized I was running around 7:19/mile! That is way faster than I wanted to be going but I felt good. I had been doing intervals around that speed for my half marathon training, so I figured I would just keep pushing and see how it went.
About halfway through the run, I still felt pretty good. I figured I would push on. I kept going, and just before two miles I could see Appleton North High, the location of the finish line. I figured I am close to the end so I should keep pushing. I didn’t realize at the time I wasn’t even to two miles yet. I kept pushing as hard as I could all the way to the end.
I finally got across the finish line and had run a 22:53 5K! I set a new PR! I was so excited. I wanted to be under 27 minutes, but the course is so flat and I was feeling good. I am glad I was able to do so well!
After the run, the snacks and food were great. It is an event I will do again next year if I can. I would suggest it to anyone looking for a good, fast well put on 5K.
This is the last week of harder training going into next week and the Cellcom Green Bay Marathon (half). The week went pretty well, and I even got a 5K race in.
This week I ran a total of 31.31 miles in 4:57:26. I had a pretty difficult interval session on Wednesday. I thought when I calculated out the mileage, it was 8 miles total with a 2 mile warm up and 2 mile cool down. Yeah, I was wrong. It was a two mile warm up, but then it was 6 miles of intervals and only a one mile cool down. I started pushing hard on what I thought were my last intervals way too soon! Almost burned myself out, but was able to complete them all, so that was actually a great confidence booster for me.
I also ran the Appleton Sole Burner 5K to support the American Cancer Society yesterday. The course is pretty hilly (about 126 feet of elevation change when normally I get maybe 30 feet if I am lucky). It was also a bit cold, but luckily not too windy. The biggest hill is of course right at the end! I managed to finish in 23:27 though. I will have a full ARR coming up.
I also had my last long run today before the half marathon next weekend. It was a nice 8 mile run, that felt great! It was chilly this morning, but I got out the door early to try and simulate s much of the race day schedule as I could.
The week coming up will be as much rest as I can get to keep my legs fresh and ready for next Sunday!
I actually got some new gear this week! I picked up a pair of Altra Instinct 3 shoes. I have always wanted to try Altra shoes because of the zero drop. Just different than I have ever worn. I only got one three mile run in them so far, but I like them. They are comfortable and pretty light.
I also got a pair of 2XU compression sleeves for my legs. I have wanted to try something like them for quite some time. I ran with them on the 3 mile run with the Altras, but also today on my 8 mile run. A weird thing happened, and my right foot fell asleep around mile 3 and was asleep until about mile 6. Not sure why that happened or if it is normal if you aren’t used to it? I am going to email 2XU and ask them about it. Otherwise I liked them. My legs actually felt very fresh after my run this morning especially considering I ran a 5K pretty hard yesterday and then did 8 this morning.
I think that is it for this week. Hope everyone gets out and has a great week!
The Cellcom Green Bay Marathon is less than two weeks away (12 days as I write this). Last week was the hardest training week with the most volume and intensity of my training. The next two weeks will be tapering down to get my legs rested and ready for race day.
As I look back over the last 2 months of training, it is with mixed emotions. I have had a lot going on with both running as well as personally. Right around the start of training for the half marathon, my dad was diagnosed with emphysema. I have to say that as I was not surprised by this being a life long smoker, but it was still hard to hear. My uncle (his brother) has emphysema as well, and has been living with it for years. So while I know that the diagnosis is bad, it seems like something he can live with for a while.
Well, this past week, he was taken by ambulance and admitted to the hospital. He was inpatient for six days, and it seems like what caused the issue was the flu. This whole situation happens during the week that is my hardest training, as well as being busy with kids activities (dance recitals/rehearsals and baseball practices). Going to visit my dad in the hospital and take care of things for him at home, as well as work of course. It was a challenging week, emotionally, physically and mentally.
For the first time in my training I was questioning myself. Wondering why I am doing this? I came up with an answer. Thinking about my dad and his situation, and all the things he won’t be able to do, I realized that I am doing it because I can. I am lucky enough to be healthy. I was able to fight and lose 135 pounds, and be in the best shape of my life. I have fallen in love with running and pushing myself to do the best I can. That is why I am doing it. Because I can. Because I want to, and because I love it.
I am getting very excited for the race. I am looking forward to participating in my first Cellcom event and my first half marathon. It is even going to be a family affair! My kids are running in the WPS run, my wife, brother, his girlfriend, my mom and step dad are all participating in the 5K event. My wife’s aunt and cousin are running the half and 2 other cousins are running the full. I think it will be a very exciting weekend and I am looking forward to it!
This past month of training was a good month. I felt like I got a lot done and put in some good miles.
I ran a total of 135.26 miles in 20:20:36 during the month of April.
For the year so far I have run a total of 552.07 miles in 82:28:28. I believe that puts me close to if not more miles so far this year than what I logged in over half the year last year. I can’t believe that I have been able to run this much and stay basically healthy. I had a minor issue this last month with my foot that put me out for a week, but I have had no issue after a little rest.
This past month I ran in the OSI April Fools 5K and ran a new PR of 22:53. I still have to do an after race repot on that one, but it will be coming.
That is all for this month. Hope you all have a had a good month as well.
This post is a bit late for last week but a lot has been going on, so please forgive me.
This week I ran a total of 31.18 miles in 4:39:57. this weeks runs were pretty tough. The interval runs on Wednesday were not terrible, but were a good challenge. I felt strong after completing them. The long run on Sunday with 6 miles of tempo run on the other hand, was really difficult. Not so much the run itself, but the conditions. The last mile of the 6 was uphill, and into a 20-25 mile per hour headwind. I had to really push to maintain my tempo pace during that. But, I was able to complete it successfully. That gives me a lot of confidence going into the taper ahead of the half marathon in 12 days from now.
There was also something personal that happened that made the second half of the week more difficult. My dad was admitted to the hospital with complications due to his emphysema (that he was just diagnosed with 2 months ago). This happened late Wednesday night, Thursday morning. So with dealing with that and helping to take care of some things for him while he was in the hospital, and going to see him, plus all the kids activities (dance recitals/rehearsals, baseball practices), it was a pretty stressful week. He was finally released to go home last night, and that is partially why this post is late. Just been slammed with everyone pulling me in a different direction.
Well, that is it for now, have a good rest of the week and get out and run!