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.

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.

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.

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 8^th.  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.

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.

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.

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!

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

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.

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.

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.

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 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)

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.

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:)

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

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

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!

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.