Tuesday, August 31, 2010

Bike Intervals and 800 Repeats

Double workout today! Exercise makes me happy...why?!? More exercise=more food!! I'm discovering and re-discovering new foods everyday. My wife turned me on. To Boca Burgers that is (wink-wink). I'm sitting here eating a baked potato as I write this, my 2nd one this week. Awesome!! Organic burritos with tofu, blue corn chips. YUM!

AM Workout/800x4 (3:40) On Treadmill

1: 3:40/132 Avg HR/ 137 Max HR
2: 3:39/136/142
3: 3:40/140/145
4: 3:40/143/151

Total Mileage: 5.00
Time/Pace: 43:52/8:46
Avg HR/Max HR: 128/151

PM Workout/Bike Intervals 8x4mins

1: 1.52miles/22.8 Avg Sp/27.6 Max Sp/139 Avg HR/ 147 Max HR
2: 1.64/24.6/32.7/141/150 (downhill)
3: 1.56/23.4/25.6/148/153
4: 1.61/24.1/26.9/147/151
5: 1.57/23.5/25.4/148/153
6: 1.58/23.6/26.5/146/152
7: 1.36/20.3/27.2/146/155 (uphill)
8: 1.57/23.6/28.0/144/150

Total Mileage: 22.51
Time/Avg Sp/Max Sp: 1:08:56/19.6/32.7
Avg HR: 129
Elevation Gain: 221 ft

Sunday, August 29, 2010

16 Mile Run

Finished up this week with my long run. I usually try to get this in mid-week when I'm away for work, but silly me, forgot my running shoes and didn't have anything else with me. I struggled with this more than I had hoped, could have been the combination of a race yesterday and warmer temperatures than I had planned for, but I still met my pace goal (9:55). I didn't get out until close to 10am meaning I was running when the sun was highest in the sky. I'm not going to complain too much though, we've had a great running summer. I think I may have only run in the rain twice this summer as opposed to last year, when it seemed to rain everyday.

Mileage: 16.00
Time/Pace: 2:37:53/9:52
Avg HR: 147
Elevation Gain: 61 ft
T/W: 80/sun, bit of wind

1-4 (10:05): 9:50, 10:03, 10:02, 10:04
5-12 (9:55): 9:54, 9:52, 9:54, 9:56, 9:52, 9:54, 9:52, 9:49
13-16 (9:45): 9:40, 9:44, 9:44, 9:37

Two week to marathon #3!

Saturday, August 28, 2010

Tops/Roswell Park 10K

Last year, I ran this race as a 5K, but this year they offered a 10K so I signed up for that. Small issue at the start...apparently there was an issue on the 10K course which caused the race director to change the route. We basically did the 5K course twice, but it wound being a bit short of 10K.

My goal for this race was 7:15 pace.

Mileage: 5.89
Time/Pace: 42:24/7:12
Splits: 7:08, 7:09, 7:18, 7:13, 7:15, 7:09 (pace)
Elevation Gain: 18ft
Avg HR: 165
T/W: 70, sunny, cool

Tuesday, August 24, 2010

Bike Intervals and a Tumble

Today's Workout: Bike Intervals 6x4min
1) 1.48 miles/22.2 Avg Sp/29.8 Max Sp/148 Avg HR/152 Max HR
2) 1.61/24.2/25.7/150/156
3) 1.43/21.5/23.2/152/156
4) 1.36/20.3/29.9/152/157
5) 1.43/21.4/26.3/149/155
6) 1.45/21.7/23.8/150/155

Mileage: 19.17
Time/Avg Sp/Max Sp: 1:00:11/19.1/31.1
Avg HR/Max HR: 134/157
Elevation Gain: 268
T/W: 60, cool, overcast
And then a tumble....I was done with my ride and clipped out my right foot as I was coming to a stop. I stopped and was attempting to unclip the left foot and started to fall to the left. I couldn't get my foot out in time and...TIMBER. The picture speaks for itself.

Monday, August 23, 2010

Tempo Run

Goal this morning: 3 miles @ 7:00.

Splits: 7:17, 6:58, 6:52

First mile was much slower than I would have liked. It was early and my legs were just not moving like I wanted them to.

Total Mileage (w wu/cd): 5.18
Time/Pace: 43:19/8:21
Avg/Max HR: 143/165
Elevation Gain: 48 ft
T/W: 63, cool, humid

Saturday, August 21, 2010

5 More Miles

Mileage: 5.00
Time/Pace: 42:21/8:28
Splits: 8:36, 8:34, 8:37, 8:34, 7:58
Avg HR: 141
Elevation Gain: 4ft
T/W: 80, overcast, medium humidity

Friday, August 20, 2010

5 Miles

Mileage: 5.00
Time/Pace: 42:50/8:34
Splits: 8:40, 8:36, 8:37, 8:36, 8:20
Elevation Gain: 103ft
Avg HR: 137
T/W: 65/cool

Thursday, August 19, 2010

Route 96 Time Trial

Everytime I go out, I want to improve my time. I'm never satisfied unless I have beat my previous best. My best 10 mile time trial pace to this point was 23.8mph. I was hoping for an even 24mph.

I didn't quite get there, due largely to a very odd turn around. Riders about .1 mile ahead of me began their turn, which requires reversing direction on the road and avoiding traffic. For whatever reason a car decided to stop and let a few riders cross. This created a traffic jam of 10 or so cars coming to a complete stop. As I approached the turn, the cars on the road were obviously annoyed that they had to stop and started moving, then stopping, and back and forth. This made my turn difficult and I lost at least a handful of seconds. Even with that I still improved my time and finished 9th of 17 riders. There was a 7 second separation between 7th and 10th place.

Mileage: 10.05
Time/Avg Sp/Top Sp: 25:13/23.9/29.4
Elevation Gain: 147ft
Avg HR: 160
T/W: 80, sun, a bit humid

Wednesday, August 18, 2010

20 Miles

Perfect conditions for a long run! Cool, clear, low humidity. I felt great the entire run, this was the most enjoyable 20 miler I've done.

Mileage: 20.00
Time/Pace: 3:19:11/9:57
Avg HR: 140
Elevation Gain: 399 ft
W/T: 65/cool, clear

1-5 (10:11): 10:13, 10:08, 10:11, 10:11, 10:11
6-15 (10:01): 10:02, 9:59, 10:02, 9:59, 9:59, 10:02, 9:56, 10:01, 9:57, 9:54
16-20 (9:51): 9:47, 9:46, 9:46, 9:33, 9:26

Gaining tons of confidence in breaking the 10:00 pace for Rochester marathon in September.

Tuesday, August 17, 2010

5 Mile Run

Mileage: 5.00
Time/Pace: 42:45/8:33
Splits: 8:37,8:38, 8:37, 8:35, 8:16
Avg HR: 133

On treadmill.

Monday, August 16, 2010

Bike Intervals 10x3min

1) 1.19 miles/23.8 Avg Sp/25.4 Max Sp/129 Avg HR/139 Max HR (tailwind)
2) 1.16/23.2/24.6/136/142 (tw)
3) 1.06/21.1/22.0/138/143(headwind)
4) 1.07/21.5/22.6/139/145 (hw)
5) 1.16/23.1/24.7/138/143 (tw)
6) 1.04/20.7/22.3/137/144 (hw)
7) 1.18/23.6/25.3/138/144 (tw)
8) 1.18/23.7/25.4/139/145 (tw)
9) 1.06/21.1/22.7/139/146 (hw)
10) 1.07/21.5/22.8/141/147 (hw)

Total Mileage: 23.00
Time/Avg Sp/Max Sp: 1:17:16/17.9/25.5
Avg HR: 122
Elevation Gain: 58ft
T/W: 71, wind (W @13)

Sunday, August 15, 2010


Good race last night, what better way to reward myself than with some speed work on the treadmill. Goal: 10 x 800 @3:45.

Splits: 3:45, 3:44, 3:44, 3:43, 3:45, 3:44, 3:44, 3:45, 3:44, 3:41

Total Mileage: 9.56
Time/Pace: 1:25:15/8:55
Avg HR: 135

Couple of big differences from track work to treadmill work. 1) Much easier to keep pace, 2) Much lower heart rate, probably due to nice indoor A/C. Still a good workout and good finish to the week.


Woke up this morning, hopped on the scale and....TA DA! Goal achieved. This is getting to be too much fun, almost.
What next...sustain and get stronger and faster.

Saturday, August 14, 2010

Mississippi Mudd's 5K

It's been awhile since my last 5K. My body has been feeling good the past week, so I'm as ready as I'll be for this race. One of my goals this year was to break the 7:00/mile mark in a 5K. I'm close (7:05/mile) prior to this race. I was targeting an even 7:00 for this race, with the hopes of opening it up at the end to get under 21:41. It was a hot, humid night. My race strategy was for the following splits, 7:05, 7:00, 6:55 and gun it.

Mile 1: I started out very close to the front line and got a bit carried away. I felt pretty good though and only reigned it in a bit and finished the 1st mile in 6:46.

Mile 2: A bit of a hill in this mile and I felt my pace tail off a bit, but still finished with a pretty strong 6:58 and under my goal for the second mile.

Mile 3: Hurting now, I passed a runner and then he passed me and back and forth. About half way through the mile, I said to him "You run as fast as you can, then I'll catch you and run as fast as I can, and we'll keep doing that until the end." He agreed and it was on! It really helped finish that last mile @ 7:01, under my goal but still ahead of the overall goal.

Last .13: Full throttle! :41 @ 5:14 pace.

Total Mileage: 3.13
Time/Pace: 21:28/6:51
Avg HR: 165
Elevation Gain: 42ft
T/W: 83/humid, hazy-ish

Mission Accomplished! What's even better is I placed in my age group (3rd!) and received the 2nd place award (due to the fact that the 1st in my age group must have been in the top 3 overall.) My prize?!? A nice glass beer mug with the Mississippi Mudds logo and "2nd Place" engraved on it. I'll take it!!

The prize was only the second best thing of the night though. The best was sharing this run with my lovely bride and a couple of friends. While running for me is mostly a solo activity that I use to pass the time and improve my fitness, it's nights like these that I can share with others that make it all worthwhile.

My only disappointment tonight was that I could not negative split, due to my faster than normal start. However, I gave myself such a head start it didn't wind up hurting me. Still, I need to not do this!

New goal...break 21.

Thursday, August 12, 2010

17C Tioga Center 25 Mile Time Trial

This felt tough. I've only done this distance in a race one other time (July 3rd-Tri in the Buff Duathlon). Cool, overcast night, damp roads. I started in the 7th position and finished 7 (:01 out of 6th) out of 16, so so.

Mileage: 25.00
Time/Avg Sp/Top Sp: 1:07:16/22.3/31.1
Elevation Gain: 244ft
Avg HR: 149

Wednesday, August 11, 2010

Slosh, Slosh

Yep, that's the sound my shoes were making this morning for my run. No, not because of rain. Apparently, left over sweat from yesterday's 3 hour run. I'm not talking a little bit of dampness. I'm talking about the kind of wetness you experience right after you get off one of those river rapid rides at an amusement park, you know, the kind where you get out totally soaked and then slug around in wet shoes the rest of the day. I knew I was sweating quite a bit in yesterday's heat, but I didn't think it was that bad. Not very exciting slipping my fresh foot into day old sweaty shoes, but I did and off I went. No issues during the run because of this.

Mileage: 7.00
Time/Pace: 1:00:20/8:37
Splits: 8:40, 8:35, 8:39, 8:38, 8:37, 8:38, 8:31
Elevation Gain: 97 ft
Avg HR: 144
T/W: 75, humid, sun

Tuesday, August 10, 2010

Back in Form!

Ahhhhh. Running is fun when it feels good. Okay, so 20 miles isn't totally pain free, but compared to last week's attempt, when I barely squeaked out 13 miles, I was feeling good.

Miles 1-5 (10:13): 10:13, 10:12, 10:13, 10:12, 10:11
Miles 6-15 (10:03): 10:04, 10:03, 9:59, 10:04, 10:05, 10:01, 9:59, 10:02, 10:04, 10:02
Miles 16-20 (9:53): 9:51, 9:55, 9:52, 9:54, 9:35

Total Mileage: 20.00
Time/Pace: 3:20:39/10:02
Avg HR: 135
Elevation Gain: 348
T/W: 70, humid, cloudy

Monday, August 9, 2010

8x3min Bike Intervals and 7 Mile Run

Feeling good today. Two workouts this evening, with about 30mins of rest in between. 85 and humid, but tolerable.

Bike Intervals (3min @ max tempo, 1min easy spinning)

1) 1.19 miles/23.8 avg sp/28.8 max sp/144 avg hr/151 max hr
2) 1.27/25.5/31.5/143/147 (slight downhill)
3) 1.18/23.6/25.6/145/151
4) 1.19/23.7/25.5/146/150
5) 1.00/14.9/15.7/148/152 (uphill)
6) 1.27/25.5/27.1/144/148 (slight downhill)
7) 1.05/21.0/26.0/145/149
8) 1.23/24.6/31.1/144/148

Total Mileage: 19.48
Time/Avg Sp/Max Sp: 59:18/19.7/31.5
Avg HR: 131
Elevation Gain: 334 ft


Mileage: 7.00
Time/Pace: 1:00:03/8:34
Splits: 8:38, 8:37, 8:35, 8:39, 8:37, 8:39, 8:15
Avg HR: 145
Elevation Gain: 199 ft

Sunday, August 8, 2010

Weekend Workouts

Saturday-nice cool day, relief from humidity
Mileage: 5.00
Time/Pace: 43:00/8:36
Splits: 8:41, 8:40, 8:40, 8:39, 8:18
Avg HR: 134

Sunday (Tempo Run)-strong wind, higher humidity
Mileage: 7.00
Time/Pace: 58:59/8:25
Splits (target 5 miles @ 7:40): 7:40, 7:42, 7:41, 7:46, 7:39
Avg HR: 148

Friday, August 6, 2010


Whew! I finished this, but tough. I can feel my body, slowly getting back in to form, but seems like a terrible grind.

I was looking for 10x800 at 3:45, with 3:45 slow recovery in between

Splits/Avg HR/Top HR

Generally pleased but really burned hard.

Totals (w/wu&cd)
Mileage: 9.81
Time/Pace: 1:31:14/9:17
Avg HR: 148
T/W: 71/sun, not nearly as humid

Thursday, August 5, 2010

Route 38 Owego Time Trial

Race night.

I was feeling really uncertain about this race tonight, due in large part to my lackluster training the past couple of weeks. I fared better than I thought I would and bested my previous time by :20. Finished 11 out of 21.

Mileage: 10.09
Time/Avg Sp/Max Sp: 25:27/23.8/28.5
Avg HR/Max HR:158/167
Elevation Gain: 64 ft
T/W: 79, sun, humid

Wednesday, August 4, 2010

What's Wrong With My Body?!?

From the first step this morning, I was just off. I set out about 5am to attempt a 20 mile long run. I was never able to get my legs under me, my body ached the whole time, and I just plain gave up. I was able to manage almost 14 miles, run/walking the last 1.5 miles, but overall disappointing. I don't get it. The humidity was intense, my running shoes were very soggy, sweat running down my leg. I guess it has just been one of those weeks.

Mileage: 13.62
Time/Pace: 2:21:05/10:21
Avg HR: 143
T/W: 75, humid, steamy, sun

Tuesday, August 3, 2010

Bike Intervals

PM workout...Bike intervals...7 x 3mins at max effort with 1 min rest in between.

1) 1.12 miles/22.3 avg sp/26.0 max sp/avg HR 150/max HR 154
2) 1.11/22.1/24.2/153/156
3) 1.03/20.7/22.2/153/157
4) 1.26/25.1/26.9/153/156
5) 1.24/24.9/26.8/152/156
6) 1.20/24.0/26.8/152/157
7) 1.08/21.6/24.2/153/158

Decent headwind on the first 3 intervals, even better tailwind for 4-6 and a hill on the 7th.

Mileage: 16.63
Time/Avg Sp/Max Sp: 51:46/19.3/34.3
Avg HR: 139
Elevation Gain: 210 ft
T/W: 80/sunny

4 Mile Run

Ugh...very low energy. I did have two wisdom teeth ripped visciously out of my skull yesterday and took some Tylenol 3 w/codeine. Wonder if that had anything to do with it? Or, maybe the mouth bleed.

Mileage: 4.00
Time/Pace: 33:35/8:23
Avg HR: 151
T/W: 76/sunny