25k State Record

Old Record - 1:41:20 Nocus Mcintosh November 1980
New Record - 1:36:20 January 28, 2012

Killer hill mid-way through race revealed my current fitness level. If I was in proper shape I could have taken at least 2 more minutes off of the record.

Off to a good start. Got to be smart. I don't know how many times I've said that. Uhh... this time I REALLY mean it! We shall see if have finally learned a lesson in patience and smart training.

6

Can't run tomorrow (basketball games), doesn't make sense to run Friday (the day before strenuos racing), so I got 6 easy miles in just to shake things loose and get a few more miles in the ol' running log.
Looking forward to getting back in the game on Saturday even though I know I'm in for a lot of agony. A 25k is a true test of will and endurance.

Traditional Track work

As in years past, in preparing for a half marathon,20k, or 25k, the final touch is an 800 work-out early in the race week.
Good results today (compared to past work-outs) give me a bit of confidence going into Saturday.
12 x 800's (3:08 down to 2:42)
1 x 1600 5:51
Now it's rest and recover and think happy thoughts!

Windy 10

Pushed around by a feisty wind. 30 for the week 120 for the year.
Plan for upcoming recovery week: a couple of short runs ,throwing in just a touch of speed work.
run 25k on Saturday

Friday 10

Since I hadn't run since Tuesday, I was under the gun for a good effort today. Ran strong in unpleasant conditions. 10 accelerators (300-500 meters each) at the end of each mile. Plus several 'car fartlek' accelerators in final stretch.
1 week until 25k

Supplemental training

Hit the road on wheels this evening. Road 12 miles on the most hilly course I know.
Blasted the quads without pounding the rest of my body.

Chilly, Hilly 10

Pushed the hills 'til they whooped me. Still a beneficial outing. I can feel that I have reached a new level of fitness from just 10 days ago.

Tailwind 12 on the bike

Just to loosen up from yesterdays long run. Nice change of pace.

A 20 for the books!

Great 20 miler this morning!
Really encouraged by the control I was able to maintain through-out the run.
Negative Splits: 34:26, 32:34, 32:08, 31:32
6:43 average out
6:22 average back
fastest mile 6:02 (#19)

That's 45 miles for the week, 90 for the year

Good day

Got home on a cold windy day and hit the door running. Felt as good as I can remember in quite awhile. 10 miles in 64 minutes.
* I guess I was kind of pumped after reading Runningtimes magazine today. I was listted as an honorable mention for national road racer of the year in my age group for 2011.
That was based on 2 or 3 semi-solid performances . Nothing like I feel is still possible if I can just stay injury free. Hmm...seems like I've been down this road before!

Tuesday 10

After a rough start,I managed to find a rhythm and get a beneficial 10 miler in. The sun hung around long enough that my reflective gear was not really needed. I'm encouraged by the previous two sentences.

12/45

Finished the week off with a 12 miler. Felt good power and control for 2/3 of the run then faultered. Good week #1, Got a 20 miler in and 45 miles is the most I've done in 8 or 9 months. Feeling good.

Happy New Gear !

I ran the final 2 miles of my 7 miler in a gear I haven't used in a while. It wasn't exceptional but it did feel good to break out of the single gear trudge that I've been in.

mid-week 6

Legs felt better than what I expected after Mondays 20 miler. Weather is warm and un-January -like. Planning on 10 on Friday then 10-12 on Sunday.
Someday I'll get around to doing some strenghth training.

20 on 1/2/2012

The ache in my legs makes me feel like I've done something extraordinary. It was a beautiful bright sunny day with 10-15 mph headwind going out. 15 miles felt pretty good. The last 5 felt like 10. The bloody sock reminded me that I need to trim my toe-nails if I want to run long.
Stats: 2:17:30
6:59 per mile going out. 6:45 on return.