Thursday, September 19, 2013

Bucktown 5k Race Recap

A light drizzle greeted us at the starting line and the streets had some puddles to avoid but for the most part the cool temps were ideal conditions. My friend and I were assigned the A Corral, but it was a little crowded for our liking so we settled with toeing up to the line of the B Corral which worked out great. I let about 20 people pass me in the early going, but steadily started to reel them in as the race unfolded. My mile splits were as follows:

7:01
7:26
7:05

I gave myself a breather during the 2nd mile after going out a little quicker than anticipated, but had a lot left for the finish. During the third mile I passed many people from Corral A despite a 90 second head start. It felt great to be doing the math in my head knowing that as long as I didn't fall down I would have a sweet new PR.

I finished in 22:33 almost a full 2 minutes better than last year!

Wednesday, September 11, 2013

Registered for Bucktown 5K

So I lost track of the date of the Bucktown 5K and was just alerted that it is this Sunday. Figured I was feeling good and got a good 20 miler in last Sunday, so I pulled the trigger and signed up. I ran this last year in 24:26 and have to imagine I’m in better shape this year to shoot for a new PR.

Last night we did some track work.  2X3 miles with 1 mile recovery.  I worked in 8.5 miles total with the 3 mile pairs at an 8:10 pace.  I was very happy with the effort and seemed to get stronger as the night went by.  Ended the evening with a foot race against Dan for one lap.   We were cruising, but he had one extra burst and left me behind.  Next time, I’m making the first move and he is going down J

Tuesday, September 10, 2013

Catching up with some runs...

Recap from Thursday 5th - Monday 9th
Monday Evening - 5 miles at 9:03 pace
Monday Morning - 2 miles at 11:00 pace
Saturday Morning - 20 miles at 12:37 pace
Thursday Evening - 9 miles at 8:25 pace
Thursday Morning - 4 mile's at 10:41 pace

Notes
Thursday's run had 7.75 miles at tempo of 8:10.  I felt this was my best training run of the year.
Saturday's 20 mile was a great LSD run. Maybe a little bit slower than planned, but wanted to make sure I kept heart rate low throughout.

Inside 5 weeks until the big day. Trying to step up the miles with some morning runs and really focusing on nutrition to try and slim down a bit.


Tuesday, September 3, 2013

Oak Brook Half-Marathon Race Recap

I woke up early and a little anxious around 4:30 AM for a 7:00 AM start.  The ground was still a little damp from some overnight thunderstorms, but the sky was clear as was the forecast.   Checked some emails, put on my gear I laid out the night before, and was out the door.  It was still very early, about 5:30, so I went to go get a coffee.  I really didn’t plan on drinking it but since it is so apart of my morning routine I thought I could just take in the smell as I drove over to the race.

My pre-race dinner consisted of 5 pork tamales and a couple of big glasses of water around 6:00 PM.  When I woke up, I drank another 16 oz of water had some caffeine waiting for 20 minutes before the start.  The smell alone of Starbucks must have done the trick so I headed over to the ample port-o-lets near the start.  Met up with a couple of friends from work and before long they were singing the National Anthem.
There were 1050 runners spread across a wide street for the first ¾ of a mile so it was very relaxed and comfortable.  The opening 2 miles were primarily downhill so I was able to ease into the race ahead of my planned pace and felt great.  I did start to think at some point we would have to start climbing back uphill, so I tried to make the most of the descent.
The course winds around the outskirts of McDonald’s corporate headquarters and through some beautifully manicured Oak Brook parks and trails.  At about mile 7 there is a sharp ascent on Spring Road before ducking into Fullersburg Woods for some great crushed limestone trails.  At one point you climb a sharp hill, then dive back down and then climb that same hill again before leveling off.  My Midwest legs weren’t ready for these back to back climbs, but looking back it was pretty fun.  My wife and kids were waiting for me after mile 8.  Molly screamed “Irish Kenyan” and Danny(3) and Ellie(2) yelled “Go Daddy”.  The kids looked in awe as all the runners rushed by just a couple of feet away.  It was just what I needed as I headed into the home stretch.
Once out of the woods the temps had risen and the sun was at full strength with minimal shade.  I was still cruising near goal pace until I hit mile 11.  Thanks to the ample aid stations that seemed to be more frequent just when I needed them the most I was able to top off with some water and Gatorade before making a charge in the final mile.  Oh and a buddy of mine Dan Kozdron from the Western Cook Running Club gave me a nice surprise as a pacer for the final mile and a half.  It was good to see a familiar face and there was no way I was going to slow down now.
I charged into the final quarter mile and several spectators yelled out “Irish Kenyan” after reading my custom (iron-on) shirt.  This propelled me into a mad dash for the final stretch.  I had to reach back to grab a medal from the volunteers because I was still trying to slow down well after the line.  I finished with a new PR of 1:54:21.
Overall, the race is a must to add to your schedule.  Free parking is 500 feet from the start, there are ample aid stations, spectators can catch you at several points along the way, and the constant change in in terrain keeps it exciting.  The only thing lacking is a more eventful after party. A beer tent and a couple of vendors for the spectators could easily turn the post-race into a real party.
 


Friday, August 30, 2013

Tempo Thursday

Schedule called for 9 tempo miles, but I backed it down to 5 to prep for Monday's half.
After a mile warm up, put together the following splits. I would love it if these are my last 5 miles on Monday.

1. 8:39
2. 8:25
3. 8:29
4. 8:07
5. 7:43

Wednesday, August 28, 2013

3 X 1.5 Miles with 800 recovery

Total distance = 6.5
Pace for 1.5 intervals:
8:13
8:14
8:06
One more work of substance on Thursday, and then I'll rest the weekend to be ready for a Big effort on Monday - Oak Brook Half.

Tuesday, August 27, 2013

20 Miler!

Sunday's long run on the Salt Creek trail went great. 9 of us from the club met at 6:00 AM at Brookfield Woods and did an out and back to Fullersburgh Woods. I became a little dehydrated and had to shut it down to a slow jog after 18 miles, but other otherwise felt great. All systems go for Oak Brook Half on Labor Day.

Distance: 20 miles
Pace for first 18 = 9:33
Total Time = 3:16:45
Overall Pace = 9:50

Saturday 4 Miler

Went out for an easy 4 miler.  Anxious for Sunday's 20 mile attempt.  15 miles is my current longest run to date.

Distance: 4 Miles
Time: 38 Minutes.
Pace: 9:30

Friday, August 23, 2013

Bacon and Beer - 8 Mile Tempo

My work sponsored a Beer and Bacon happy hour.  I took it easy on the suds, but had more than my share of various bacon treats.  Still had two hours before my run, so was hoping to still be able to put together a solid effort.  After a mile warm-up, settled in with a goal pace of 8:45.  After the first 4 miles I was feeling pretty good and started to speed up.  Finished full of steam feeling great.  I needed this confidence boost!  Bacon might have to be included in my pre-run routine going forward.  Sure tastes better than beets.

Mile / Time
1. 8:31
2. 8:47
3. 8:46
4. 8:41
5. 8:37
6. 8:27
7. 8:28
8. 7:52

Overall pace 8:31.

Tuesday, August 20, 2013

6 X 1 Mile Repeats with 400 Recovery

After almost a full week off, I was back at the Track tonight and got in a solid workout.

Mile - Time
1 - 7:42
2 - 7:51
3 - 8:22
4 - 8:20
5 - 7:58
6 - 7:48

Faded a little during the middle two, but my brother pushed the pace and made sure we finished strong.  Felt great to run again - felt recharged after break.

Total Miles
8.3 with warm-up and recovery intervals.

Getting back to the blog... and running.

Overall, training has been going well. I ran into a bit of a rut the past 7 days, but honestly the rest was needed.  I’m looking to ramp up training going into the final two month stretch before the Marathon.

Tonight kicks off an intense 2 weeks of training. I'll be back on this blog to document how I did.

Schedule:

08/20 - 6 X 1 Mile repeats with 400 Recovery.
08/21 - 3 mile easy jog
08/22 - 8 mile tempo run. Goal pace is 8:15
08/23 - Easy 5 miles
08/24 - Easy 8 miles
08/25 - Long 16 miles
08/26 - Easy 5 miles
08/27 - 4 X 1.5 miles repeats with 800 recovery
08/28 - REST
08/29 - 9 mile tempo. Goal pace 8:30
08/30 - Rest
08/31 - Rest
09/01 - 2 mile jog

RACE DAY!!!
09/02 - Oak Brook Half Marathon
Goal is sub 1:50

Friday, July 5, 2013

Fastest Tempo Run to Date

For my second run against the Garmin Virtual Racer I set out to do 6 miles. I kept the pace set at 8:40. Coming off a good effort the day before, I wasn't sure how my legs would respond. Apparently they like to be worked. I surged ahead of the VR from the start and never looked back. I'll have to adjust down to 8:30 for a fair race next time.  Still can’t say enough about this feature on the watch.  It really helps keep me focused on my solo runs.

 
Distance: 6 Miles
Time: 50:48
Pace: 8:28

5 on the 4th

Thursday July 4th.

I've been making this 3 days off in a row a habit, a bad one. Coming off a good 8 mile effort last Sunday, I was feeling funky fresh Thursday morning. I decided to give the Virtual Racer a try on the Garmin and absolutely love it. I set the pace at 8:40 and set out for a 5 mile run. The VR got off to an early lead and didn't have to wait for traffic at my first crossing so I was trailing by 100 feet after the first mile. This along with the red bull starting to kick in got my competitive juices flowing. I reeled him in over the next mile and added distance each subsequent mile. Paired with some good tunes VR made for quite an enjoyable run. In the end I ran an 8:33 pace and comfortably beat by 16 bit opponent.

Distance: 5 Miles
Time: 43:00 Minutes
Pace: 8:33

Friday, June 28, 2013

I'm back

I have been away from my blog for two weeks but am making a comeback. I run more often when I write about it.  Training has been going really well as we start to ramp up the miles. 17 weeks until the marathon.

Today I went out for a nice 2.3 mile run along the Salt Creek trail before work. It was my first day with my new watch. I had been contemplating buying one for some time now and saw the Garmin 310xt on sale last week. Pretty much just charge and play out of the box. Even paired with the heart rate strap automatically. Looking forward to a lot of runs with this little gadget.

Distance 2.3
Time 19:29
Pace 8:28

Wednesday, June 12, 2013

Easy 5k

Just a simple 3.1 morning run along the Salt Creek trail today.

Splits:
10:06
9:28
9:07

Im excited about the official marathon training. First weeks are easy so it is a nice break from the running I have been doing the past 2 months. It ramps up pretty quickly and so will the temps. Looking forward to some great runs.

Tuesday, June 11, 2013

CMT – Chicago Marathon Training begins

I met up with the club Monday night for a training commencement run.  I think there is upwards to 10 of us that are registered for the Marathon in October, so we have solid group to keep training interesting over the next 18 weeks.  We went for a 5 mile out and back starting at Brookfield Woods.  It was warm and humid and I was still feeling the effects of Saturday’s maximum effort but managed to keep the group in sight.  I covered 5 miles in 43 minutes.  Swallow Cliff is on the docket for Thursday.  Looking to stretch and rest until then.

Monday, June 10, 2013

Allstate 13.1 Chicago Marathon Recap

The 7:00 AM start coupled with my commute downtown plus a shuttle bus to the South Side made for an early morning.  Any alarm set with a number 3 as the hour is bit ridiculous for a “local” race.  Logistics aside, couldn’t have asked for a better race day.  54 and sunny at the start, probably 64 by the time I finished.  It was getting warm and the sun was relentless, but humidity was low, so almost ideal racing conditions.  Throughout the course there were bands and other entertainment.  Ample bathrooms, which I sadly had to use at mile 8 (#1 luckily), and water and Gatorade stations were evenly spread throughout the course.  I really liked the fact that our names were on our bibs.  Random people cheering out your name is a good motivator.

I had my first negative split in a race which made for a rewarding finish as I passed other tiring runners.  Starting out slow to let the blood start pumping seems to be the way to go.  I reached the halfway point in 1 hour and 30 seconds and finished in 1:57:48.  This was a 9 minute improvement from my Palos Half in May.  I figure if I run a half each month and improve 9 minutes each time I’ll punch my ticket to Rio 2016.

Friday, June 7, 2013

Allstate 13.1 Chicago - Less than 10 hours to go!

I had some cheese pizza for dinner since it worked out so well on a training run last week.  I'll have a light breakfast when I wake up along with 2 big glasses of water.  From there its all about staying relaxed and having fun running on Lake Shore Drive as the sun climbs up over the water.

Four of us from the WCRC are car pooling downtown together.  It's a rematch from the Palos Half in May.  The Irish Kenyan is still the underdog, but the others will surely be looking over there shoulders hoping not to be swallowed up by his devastaing final kick.  Good luck everyone.  See you in the beer and pizza tent after the race.


Wednesday, June 5, 2013

I’m not as good as I once was….I’m better.

Toby Keith should try running.  I bettered my 5 mile PR in a training run by 12 seconds this morning.  The PR was from the Shamrock Shuffle 11 years ago in 2002! This was my final tune-up going into this Saturday’s Allstate ½ Marathon.  I have a little nagging pain in the left outer sole of my foot, otherwise couldn’t be happier midway through race week.

Splits
1 – 9:01
2 – 8:45
3 – 8:39
4 – 8:27
5 – 8:00
5 Miles – 42:52

Monday, June 3, 2013

Full Loop at Waterfall Glen

Sunday June 2nd.

We had a great turnout Sunday for a “Run what ya Want” group run.  Even my brother and his wife made it out so that was an extra bonus.  They are both training for the marathon as well, but we haven’t been able to sync up for a run.  Six of us stuck together through 6 miles and then we were down to four as the pace quickened.  I was trying out a new race day mix that included Gatorade and Red Bull.  That along with a gel at mile 7 had me ultra-focused and full of energy.  At the 9 mile mark, I tried to break away from the other 3 in the pace.  I finished the final mile in 7:15 minutes, but Dan was still able to run me down with his sub 7 kick.  Another great group run.  I’m going to shut it down the rest of the week as I prepare for the Allstate half this coming Saturday.  Looking to do get in one more quality work Wednesday morning.
10 Miles
1:32:04
9:12 Pace

Friday, May 31, 2013

Epic Run at Swallow Cliff

The weather held out for our run and we all got a killer workout.  In the parking lot there was a nice cool breeze from the approaching storm.  Temps had seemingly dropped by 10 degrees in the past hour so it was shaping up to be a good night.  We applied some bug spray and were on our way.  It started with 6 of us heading up the 126 stairs to the trail head and we were off.  The plan was to do a 4 mile loop until Maria suggested that we turn back at the 3 mile mark and extend it to 6 miles.  4 of us said sure, whatever and 2 carried on with the original plan.  About a mile into the decision, the point of no return, I really wished I too had stuck to the 4 mile plan.  The breeze in the parking lot was non-existent in the dense forest/sauna trail.  I started to lag behind the other 3 at the 4.5 mile mark.  What was predominantly a 3 mile downhill start morphed into a mountainous 3 mile climb for the way home.  At two points I had to walk for a minute to let the “tingling” subside.  I did finally make back to the top of the stairs where I did my best Rocky impersonation before heading down to meet back up with the crew.

Oh by the way, I had to ask 2 women on horseback for directions as I was sure I had gotten lost – just needed to keep going.  In the end I wouldn’t have wanted it any other way.  Best work out of the season!  I suppose if I could make just one change, I would have bought those NipGuards when they were on sale.

Thursday, May 30, 2013

Morning Quickie

Didn't have a lot of time this morning, so plugged in some tunes and went for quick 2.5 mile run. I'm hoping the weather holds out so I can meet up with the group at Swallow Cliffs this evening for a longer jaunt.  6:45 PM if anyone wants to join us.

Wednesday, May 29, 2013

Running in the Rain

Fought through a couple snooze bars and hit the Salt Creek Trail at 5:15 this morning.  Plan was to go slow for an hour and get a good stretch after a couple of hard races this past week.  About midway through, what ended up being 6.2 miles, it started to rain.  I popped out one of my earphones to listen to the pitter patter amongst the trees and the creek.  Felt like a million miles away from my day job – felt great.  Maintained a 10:40 pace throughout and finished the 10k distance in 1:07:04.

Tuesday, May 28, 2013

Allstate Chicago 1/2 Marathon - The Irish Kenyan is officially registered.

They guys from Western Cook Running Club talked me into it.  We will have four of us for the race on Saturday June 8th.  I’m looking to better my PR of 2:06:54 to secure a start corral for the Chicago Marathon.  Need to ramp up my training over the next 10 days – should be fun.

Ten at the Glen

Monday May 27th

Bolingbrook Fun Run Club sponsored a 10k at Waterfall Glen for Memorial Day.  It was a great turnout for chilly morning with periods of drizzle.  About 50 runners and walkers hit the trails for some healthy competition.  Learning from previous days 5k, I went out slow to allow my lungs and heart some time to warm up.  I finished the final 3 miles in approximately 25 minutes, so there may be something to the slow start after all.  Final time was 55 and change for 6.2 miles and I felt like I still had a lot left in the tank.

Westmont St Jude Race to the Flag Recap

Sunday, May 26th

This was my first race where there were less than 5,000 participants and everyone would be running against the gun time. There was only 350 other runners, so I found myself racing up near the front. Felt great to be moving fast and keeping the leaders in sight. Adrenaline was rocking. I hit the 1st mile mark in 7:05 and felt great. In my head I was already doing the math 7 + 7 + 7. At this point I’m thinking 21 – 22 minutes. Considering my PR was 24:26 I was elated. This feeling of elation was; however, short lived as I quickly began to crumble. I ran mile 2 in 8:15 and the final 1.1 miles was 9:04 to finish in 24:24. A new PR nonetheless, but only by 2 seconds :(

They had a great pancake breakfast afterwards and we stayed around for the awards ceremony. My wife won a silver medal for taking 2nd in her age group and Dan from the WCRC finished 6th overall. Nice work! - My medals will come in due time.

Friday, May 24, 2013

Corporate Challenge Recap


It was a record turnout for the 3.5 mile race.  Some 25,000 plus participants plus spectators made for a lively atmosphere.  I was able to secure a low number bib that put me near the front with my fellow speedster co-workers.  The start is a slight downhill - that paired with some adrenaline put me off to an opening half mile of 3:40 seconds.  Everything felt great.  I conservatively slowed down my pace to an 8 minute clip for the next 2.5 miles before finishing with a flurry.  When moving fast, it felt like I was on a boat, in control, but not really.  I suppose I still had a little left in the tank, but was quite happy with the results.  It was a 14 minute improvement from last year when this whole running journey began.

3.5 miles
27:12
Pace: 7:46

 

Next race is this Sunday - Westmont 5k.  Going to try and crank it up another notch for this one.

Thursday, May 23, 2013

Race Day

J.P. Morgan Corporate Challenge in Chicago

Big rivalry comes to a head tonight for our company. We have 34 of us competing and Vegas has me at 20-1. Weather looks to be a part of the challenge this year with a forecast of 50 degrees and winds exceeding 20mph.  Plan is to conserve some energy into the wind and pull out the spinnaker for the home stretch and see how far it takes me.

Wednesday, May 22, 2013

Tuseday Track Day

Last night four of us hit the track in La Grange.  After a brisk warm-up mile we alternated running hard on the straightaways and recovered on the turns. It was fun to be in a little pack taking turns setting the pace. I shut things down after 2.5 miles to make sure I was fresh for Thursday's Corporate Challenge. Feeling good today.

Update:
Just picked up my bib for tomorrow's big event.


Go 612!

Monday, May 20, 2013

Swampy

Missed my window to get out before my kids woke up, so had to postpone my run until midday.  Temps were in the 80’s and humidity was rocking.  First run in any real heat all year.  Packed Gatorade and water and headed out.  Was shooting for a nice 10 min pace but kept losing ground each mile.  At 4.5 miles I was at 46:05 minutes.  Decided to see what I had left in the tank and finished last .5 in 3:45 to get the pace back down to 9:58 per mile.  Soaking wet, but felt great.


Distance: 5 Miles
Time 49:50

Saturday, May 18, 2013

Back in action

Met up with two others for a little track work before the sunrise. I brought out my minimumus  shoes from last year to see how my foot would respond. Ankle and foot felt surprisingly well but my calves got more than they were bargaining for. Did 3.6 at a 8:15 pace. Was finding it difficult to hold a conversation so that's a good sign I need more speedwork. A beautiful morning.

Friday, May 17, 2013

50 Shades of...Purple

So my ankle is coming along, but the coloring of the bruise is starting to peak like a fall day in Michigan. I decided to give it a go and run with the WCRC over at Fullersburg Woods. The forest preserve added some fresh gravel on the paths so the extra cushioning was a bonus. Hung with the pack for 2.5 miles at an 8:50 clip and then headed back to the parking lot. Ankle felt pretty good, but I did have a bit of heal pain again.

I’m going to try and strengthen my feet with some stretching and exercise. I need to make my feet feel happy again.

Thursday, May 16, 2013

Healing or is it Heeling

I feel much better today after some ice and Aleve, but still not ready for a run. Did a slight jog to catch the train and ankle/heel still very tight. Hopefully 1-2 more days and I'll be back at it.

In place of running, I went to Potbelly's for breakfast. Bagel with bacon, egg, sausage, and mayo was picture worthy. Tasted and smelled even better.


Wednesday, May 15, 2013

Doen Goes Frazier


Ugh. Took a bad step yesterday walking to the train station after work and rolled my ankle. I have been switching to running shoes for the commute, but forgot to make the exchange yesterday. Felt like riding a snowboard and catching an edge - ankle completely collapsed on me. Shuffling around today in pain hoping there isn't a fracture. I have 8 days to heal to be ready for the corporate challenge.

On the bright side of things, the book I'm currently reading describes how nature, my ankle, has a tendency to overreact to stress. So once healed, I should be invincible :)

Tuesday, May 14, 2013

Tuesday Morning Ten

Coming off 4 days rest I was eager to get back on the road.  Picture perfect morning with temps in the low 50's and a clear sky to watch the sun come up, I headed out the door with water and Gatorade in tow.  Goal was a minimum of 8 with potential to do more.

I went out slow lugging my 32 oz of fluid around on my fuel belt.  I was ready for the Sahara.  Opening 5 miles was at a 10:25 pace.  Closing 5 miles I improved to a 10:10 pace.

Lungs and legs felt great.  Right foot had a bit of numbness and pain halfway through.  I need to keep an eye on that.

Felt good to get out.  Wanted to go faster, but happy with the distance.  Lots left in the tank for the rest of the week.  (I'll pack less fluids next time)

Monday, May 13, 2013

4 days rest or just unmotivated

So, I'm building on 4 days of no running. Longest stretch in over a month and I'm getting antsy. To make up for lost ground - planning for a long run tomorrow morning. Goal is to be out the door at 4:30 AM to hit the Salt Creek Trail. This will give me plenty of time to run as long as desired before work. I’m preparing for a minimum of 8 miles with extra fluids and gels to go further if legs are feeling good.

Friday, May 10, 2013

Track Day

I met up with Dan and Michael from the WCRC to incorporate some speed work at a crushed limestone track in La Grange.

After a 1 mile warm up we did a brisk 3 mile tempo run.  We concluded with a 2 mile cool down for a total of 6 miles.

Tempo stats:
Mile 1: 7:49
Mile 2: 7:41
Mile 3: 8:16 (caught our breaths before going all out for final 1/10)

Tempo Distance: 3 miles
Time: 23:48

Total Distance: 6 Miles
Time: 53:01

I read somewhere that if you only train at a slow pace you will only become good at running... at a slow pace.  This was a much needed mix-up for me.  As I type this the next morning, I already feel faster:)

Wednesday, May 8, 2013

Just get out and go slow

I'm trying to buy into the notion of the Long Slow Distance (LSD) run, but in the past have become so bored that I tend to speed up and defeat the purpose. That said I grabbed some tunes, set my Endomondo to notify every 1/2 mile and was able to go out for 40 minutes at an 11 min pace. I would have loved to have gone longer, but it was getting late and I had to get home. Music made all the difference and made the slow effort not just bearable, but enjoyable. Looking forward to my next LSD for an extended period.

Distance: 3.5 Miles
Time: 39 Minutes

Tuesday, May 7, 2013

I’m not going for a run today….

Well, I had all but conceded the fact that I was not going to get a run in this morning until I saw my race day shorts and shirt nicely folded on top of the dryer.  I checked the time and it was still early so I said ok, a nice light jog.  Then I saw my headphones and thought cool, I’ll grab my phone and have some music.  Well, if I’m bringing my phone, I might as well bring my fuel belt to store it in the pocket and if I’m wearing the belt I might as well bring a bottle of water, and a gel.

What started out as a plan for a light jog turned into a 5 mile tempo run - My best effort of the season!

Mile 1:  9:53
Mile 2:  9:38
Mile 3:  9:07
Mile 4:  9:12
Mile 5:  8:06
5 Mile Total:  46:53

Monday, May 6, 2013

Race Day!


Sunday, May 5th

I loaded up on some corn and rice last night for my carbs and felt great walking over to the starting gates. Met up with the crew from the WCRC for a pre-race photo. We had 5 of us running today. Some poor planning had me enter the starting corral near the front. I didn't belong here...yet, but the wave of fast runners ensured a fast start for my jittery legs. Any nerves quickly evaporated once we started running. Opened up with an 8:30 first mile but it was downhill and I was extra fresh coming off 4 days’ rest. Settled down to a 9 minute pace which I held through the opening 6 miles. Started to tire on some of the hills but maintained a 9:20 pace through 10, then gave way to finish final 3 miles 31:30. Had a great time and weather was outstanding. Sunny and 60 with a slight cooling breeze.

Final Time 2:06:54
This Irish Kenyan is just getting started.


Next race is May 23rd - JP Morgan Corporate Challenge - 3.5 miles.

Western Cook Running Club
Showing off our Post Race Bling

1/2 Marathon Eve

Saturday

Today I went out and stretched my legs for about 20 minutes through the town.  Just bounced around from street to street without a plan.  Feeling great going into tomorrow's race - my 1st Half Marathon!

Wednesday, May 1, 2013

First race with the word Marathon in the title.

It's official!  I signed up for the First Midwest Half Marathon | May 5, 2013 in Palos Heights, IL.

Looking forward to my first race of the year.

Plan is to join the 2:00 pace group and hang tight through the first 10 miles. Then if I still have anything left in the tank loosen up the reins and finish around 1:55.

Tuesday, April 30, 2013

4 for 40. Contemplating running a half?!?

I planned on a hard interval run for this morning, but am now considering entring the First Midwest Half Marathon | May 5, 2013 in Palos Heights, IL.

My first ever 1/2 wasn't on my map until later this summer, but weather has been nice and i've been feeling good.  Going to decide later this afternoon.

Today's run:
4 miles
40 Minutes

Started slow, but finished last mile in 8:30.

Monday, April 29, 2013

Monday

Ran a slow 2.5 miles this morning before work. Active recovery to prep for something of substance tomorrow before a nice day of planned rest on Wednesday.

Easy like Sund... Not really.

Sunday

Met up with the WCRC at Bemis South to run the Salt Creek Trail for a nice recovery run. Before I knew it I was running 6 miles with three others. Legs felt surprisingly good. Need to find a way to get more air into the lungs.

Distance = 6 Miles
Time = 56 Minutes.
9:25 pace.

10 Mile High

Saturday
Met up with Dan and Matt at Waterfall Glenn to see if I could stretch it out. I thought I was doing 9, but they know a "long cut" that makes it an even 10. Hung with the two pros through 7 miles at a 9:20 clip and finished final three at 10:15 pace.
Total distance 10 Miles.
Time 1:38 minutes.

Molly and the kids met me at the finish. She went out for a 4 mile run of her own while I walked the path with our future Olympians. We played on the bridges and looked for frogs while dodging other runners and bikers. Stayed around just long enough to see Dan finish his 2nd 10 mile loop.  He’s a machine.

It was a great morning!

Thursday, April 25, 2013

A steady 4

Still a bit chilly outside, but dressed warmed and hit the Salt Creek Trail for a nice steady 4 miles.

Finished at 40:00
Felt easy and refreshing.

Looking forward to a long run Saturday at Waterfall Glen. Hoping to do 9 miles at a 9:00 minute pace. 9x9. It will be the biggest run of my young, promising career :)

Wednesday, April 24, 2013

Tuesday, April 23, 2013

Quick mornign run

Hit the salt creek trail for a quick 2 mile run before work this morning. Came within 5 feet of two pairs of deer that just nodded as I whisked on by.

Time unknown

Run For Boston

Joined Runners Soul for a 2.62 mile solidarity run for Boston through La Grange. About 300 participants donated $20 that will be sent to Boston families affected during the Marathon. Felt great to see everybody out and hear the support from the households along the course. Well done everyone.

 Extra endorphins propelled me to jog home afterwards - 3.5 miles.

Monday, April 22, 2013

Cleaning up from a flood


My training was derailed last week when a storm dropped 6 inches of rain around the Chicago area. I suppose it was good cross training, but my legs and back were too sore to run. I had a one man bucket brigade going with my shopvac for about 3 hours. Saved the basement and quads can heal, so in the end I suppose I won.

Ran with the Western Cook Running Club WCRC on Sunday at Swallow Cliffs. 120 stairs to get to the trailhead wasn't what I needed, but the trails themselves were great. A little muddy and a couple of obstacles, but great secluded running. We did a 4 mile loop with some good hills. I was tired and couldn't stick with the top runners, but got a great workout. Time unknown.

Tuesday, April 16, 2013

Heavy Heart

Felt emotional on my run this morning thinking of the victims of yesterday's Boston Marathon.

Treadmill
4 Miles
40 Minutes

Monday, April 15, 2013

Happy Tax Day

Treadmill
3 miles
29 minutes.

Running club is getting bigger

Sunday

Met up with the Western Cook Running Club again this past Sunday. We had 8 runners/walkers this time out. Went 6.4 miles in 62 minutes. Had a lot of fun racing to the top of some decent hills. Great workout and a great time.

Thursday, April 11, 2013

Water Water

Was short on time this morning, so I decided to simulate a 5k at the Y today.

Treadmill
3.1 Miles
26:25

Was cruising at 8:40 per mile after a slow 5:00 opening 1/2. Then picked it up in the final mile to finish strong. Maxed out at 8 mph for final quarter.

At the 2 mile mark, mouth was parched, but I didn't have any fluids handy. Will plan a little better next time.

Goal for 3.5 Mile Corporate Challenge May 23rd is 23:00.  Need to work hard to knock off 100 Seconds per mile in the next 6 weeks.  Go Go Go

Tuesday, April 9, 2013

Cruise

Treadmill

4.2 miles
39 minutes

Extra .2 result of listening to the song "Cruise" by Florida Georgia Line.

Finished last 1.5 miles in 12.5 minutes thanks to some uplifting country music on Pandora.

Monday, April 8, 2013

Spring has arrived.

Good to be outside wearing shorts again.

Saturday
 
Salt Creek Trail
4 Miles - 39 Minutes.
Kept a steady 10 minute per mile pace.
Finished final mile just under 9 minutes.
 

Sunday

Met up with the Western Cook Running Club. 
http://www.facebook.com/#!/groups/runwcrc/


Bemis Forest Preserves to Graue Mill Loop
6 Miles - 59 Minutes
Started with an easy 11 minute mile and then picked up the pace.
Mile 1 - 11:02
Mile 2 - 10:11
Mile 3 - 9:54
Mile 4 - 8:53
Mile 5 - 9:35
Mile 6 - 9:25

Friday, April 5, 2013

Back in the saddle again...

So I signed up for the Chase Corporate Challenge through work. This was the race that started, but almost ended my running career last year. I only trained for a week last year cramped up the whole way. Side, calves, quads - they were all screaming in pain and i was forced to walk to the finish in a paltry 40:22 for the 3.5 mile race. This year I have an aggressive goal of 23 minutes. Race day is May 23rd and I have a lot of training to do.

That said, I ran a 5k today on the treadmill.

3.1 Miles
31 Minutes. Finished last half mile in 4 minutes.
Felt good and had more in the tank.
Increased cadence relieved pressure on knees.

Thursday, April 4, 2013

Sick - Ugh

Good news is I lost 5 pounds; bad news is it happened in one day. Food poisoning or stomach flu kicked my butt for the past day and a half. Looking to get back to training tomorrow. Better now than in October!

Tuesday, April 2, 2013

Needed some rest

I thought yesterday's slow run would introduce a nice day of active recovery.  After the fact, I realized that a slow pace shouldn't translate to a slow cadence.  By slowing up my steps per minute, I put a whole new world of pressure on my knees and they hurt.  Will try and get back on the horse tomorrow which will result in simply flip-flopping my rest day.

Monday, April 1, 2013

Just keep running

An Easter weekend full of eating and running.  Didn't do myself any favors at the dinner table, but food was too good to turn down.  Was able to run Sat, Sun, and Monday to offset my appetite.

Saturday
4 Miles outside
Steady 10:30 Pace
Bought a new pair of shoes later that afternoon.
Old: Brooks Ghost 5
New: Brooks Pure Flow 2

Sunday
4 Miles outside.
Slow start / Strong finish
Mile 1: 12:00
Mile 2: 11:00
Mile 3: 10:00
Mile 4: 9:00
New shoes felt great.  Naturally put me more on my midfoot and felt like I wasn't wearing anything.

Monday
4 Miles Treadmill
Steady 11:06 pace. 

Thursday, March 28, 2013

Happy Thursday

Had a great workout this morning after a needed days' rest.

Treadmill
Warmed up with a 10 minute walk.

Then went 50 minutes at 11:06 pace.
At the 20 and 40 minute mark, increased pace to 8:30 for a 1/2 mile to get the heart pumping.

Cooled off with a 5 minute uphill walk to stretch calves.
5.5 Miles total.

Tuesday, March 26, 2013

Still feeling the effects of Sunday's 5 miler. Calves and achilles are tight and sore.
Treadmill
3 miles 11:06 Pace
10 minutes warm-up
5 minute cool down
Looking forward to a rest day tomorrow.

Monday, March 25, 2013

Weight 190 (-2 for the week; -2 total)
Treadmill
3 miles at 10:54 per mile. 0% incline.
Pretty worn out from yesterday's 5 mile run.  Just needed to work out some soreness.
5 minute warm up and cool down.

Sunday 03/24.

Met up with the Western Cook Running Club. It was the groups initial "Meet Up". There were only 3 of us total, but we look forward to the group growing. They took it easy on me through 4 miles running at a conversational 10:30 pace. We picked it up during the last mile and I struggled to move with the group. Kept them in sight and finished the 5 miles completely gassed. Great workout.

5 Miles 51 minutes.

Garmin Summary

Thursday, March 21, 2013

Day 3
Treadmill
4 miles at 10:54 per mile. 0% incline.
Knees felt good.
Stomach hurt badly for first 2 miles but pain completely went away.
Was getting stronger as run progressed.  Felt great.
3 minute warm up and cool down.

Wednesday, March 20, 2013

Tuesday, March 19, 2013

Day 2 Sunday March 19th
Treadmill
3 miles at 11:06 per mile. 0% incline.
Knees still hurt.  Arthritic
Stomach and side felt good
3 minute warm up and cool down.

Monday, March 18, 2013

It Begins...

Training
Day 1 Sunday March 17th 
Treadmill
Weight  = 192
3 miles at 11:07 per mile. 1% incline. 
Knees hurt. 
Slight stich on right side >2 miles. 
3 minute cool down.