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.