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

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 2^nd 10 mile loop.  He’s a machine.

It was a great morning!

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 :)

Rest Day

Legs were tired.  Glad I got to sleep in.

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.

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.

Heavy Heart

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

Treadmill
4 Miles
40 Minutes

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.

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

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.

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

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.

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!

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.

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.