June 18, 2013

Update: Back on track for April 2014 Umstead 100 Miler

Race schedule:
November 2013- Mountain Masochist. 10:13:00 last year with inadequate training and crazy weather conditions. I am almost at the place now that I was right before the race. So, I'm shooting for 8:00:00-8:15:00 this year. Shooting for top 10 male- I want that jacket.

January 2014- Disney Marathon. First road marathon since Myrtle Beach in 2006. Ran a 1:26:30 at Tobacco Road Half this year in Cary, NC. Feel like if I keep healthy I'll be able to qualify for Boston at this race. Shooting for 3:00:00 or less. 3:05:00 will get me into Boston.

April 2014- Umstead 100. Goal: Finish. Ideal goal: 20:00:00-22:00:00. As long as I stay healthy, this shouldn't be a problem. Getting the long runs in is the only potential issue. Great celebration for turning 30.

Future goals: Run Boston. Run Western States 100. Run the Beast Series.

Distance: 10 mi

Time: 1:13:00

Pace: 7:20

Course: Rogers, SEBTS, N Main and back. 

Felt: Great

Amount of sleep: 7+

Start time: 6:45am

Weather: 75

Shoes: Asics GT 2150

Other notes:

Half a long run. 7 yesterday, 10 today. 

July 13-15

NO RUNNING because I am sick. Tried to go this morning, but didn't feel well enough with having to be at work at 6am. I am going to try again tomorrow and 10 mi again on Sunday.

July 12, 2011

Distance: 5 mi Tempo Run

Time: 35:25

Pace: 7:05

Course: FF to WF Elementary and back

Felt: Good.

Amount of sleep: about 5 ish

Start time: 4:20am, had to work at 6

Weather: 80+ and humid as crap

Shoes: Asics GT 2150

Other notes:

Tempo run. Felt good except for the humidity. Ate half a banana and half a cup of coffee before I left.

July 10, 2011

Distance: 10mi

Time: 1:19:20

Pace: 7:56/mi

Course: FF to Capital and back

Felt: Good. Haven't run that long in a while. I was encouraged.

Amount of sleep: about 5.5

Start time: 6am

Weather: 70 or so, nice and cool

Shoes: Asics GT 2150

Other notes:

Ate 1/2 granola bar and drank 1/2 cup of coffee. Had one gel pack during the run and used the Vitalyte drink mix. This is my favorite drink mix that I have ever used. I think it's better than gatorade, doesn't taste as sweet like I'm drinking straight sugar.

Week total:28 plus 2 strength training sessions

July 8, 2011

Distance: 4 mi

Time: 36:00

Pace: 9:00/mi

Course: Falls Lake Trails section 1 out and back

Felt: Felt great to run trails again. I think these shoes will be just fine, no trail shoes needed. It's technical and I felt just fine in them. It was hot hot hot.

Amount of sleep: about 6.5-7

Start time: 10am

Weather: 85-90 and humid

Shoes: Asics GT 2150

Other notes:

N/A

July 7, 2011

Distance: 6 mi

Time: 47:36

Pace: 7:56mi

Course: FF to Stone Chapel loop

Felt: Good middle of the week mid distance run. Left knee felt a little funny again today.

Amount of sleep: about 6.5

Start time: 6am

Weather: 70 or so, nice and cool

Shoes: Asics GT 2150

Other notes:

Ate 1/2 banana and drank 1/2 cup of coffee. Went to the YMCA, did stationary bike for 25 min, leg curls and extensions, leg press, piel squats, bench press, hyperextension, incline situps, and more.

July 5, 2011

Distance: 3 mi or so, plus weights at the Y
Time: 25 min
Pace: 8:20/mi
Course: Treadmill
Felt: Good

Amount of sleep: about 7
Start time: 10am
Weather: inside

Shoes: Asics GT 2150

Other notes:
Did dumbell bench press, lunges, bar curls, hyperextension, air bike, plank, and exercise ball squats. Good exercises.