Better

I ran 3.75 Easy miles today, after stretching a little different way today and last night, I will dod the same stretch tonight and see how I feel tomorrow.

Ouch

Ok, today I ran my first Jack Daniels Quality Run on a treadmill here in Louisville, 2 miles at Easy Pace, 10 minutes at Tempo Pace, 2 minutes Easy Pace, 10 minutes at Tempo Pace, and then and hour at Easy Pace. Well, I got all of it except I only made it to 20 minutes of easy pace at the end. My knee was hurting pretty bad, but not my runners knee, it was the back of my knee, I think I am stretching wrong for my runners knee and agrivating something else. I will try something different tomorrow.

Back to Business

Ran an easy 2 miles today, working my way back into it. It's amazing how much it feels like I have lost in just one week. I think I just need to wake my body back up from a week of inactivity. I will be on the treadmill for the next couple of days in Louisville, and then back on the road on Thursday or Friday depending on when I make it home.

Resting in Philly

Still resting the legs, taking it easy here in Philly. My legs are feeling pretty good, and my knee hasn't hurt in a few days. I am getting really excited about running again, it's only been a few days, but I am getting the itch. Getting back on the program next week, I will be in Louisville for most of the week, and there is no where to run around the hotel, so I will be hitting the treadmill. This might be good for easing back into it.

In-Rest Education

While taking my little sabbatical from running, I have decided to do a little research on my training to make sure I am on the right track and see if there were any other Marathon training plans that might work for me a little better. I came across Jack Daniels' Running Formula in an article in Runners World Magazine. Loved this book, I have a whole different view of my training after rreading it. Here's the breakdown:

Part 1: Training Essentials
This section of the book gets you preped for setting up your training and gives you some knowledge on the benefits of training.. It walks you through anylizing you current level of fitness, how much time you have available to train. Teaches you about the Physiological befefits of training and what effect they have on you. Explains the different levels of training, Easy, Marathon Pace, Threshold, Intervals and Repetitions. The best part of this Part of the book is the VDOT values. The VDOT value allows you to get an estimate of your race times for races between 1.5K and a Marathon based on a recent race. This will also give you your VDOT level of fitness. From this the book gives you a chart of the mile per minute pace you should run at for each of the above training levels. Finally it walks you though the 4 levels of training in this program.

Part 2: Training Levels
Details the different levels of training, Base Building, Marathon Pace Training, Threshold Training, Interval Training and Repetition Training

Part 3: Training for Fitness
Walks you through 4 different levels of training plans, Beginner, Intermediate, Experienced and Elite.

Part 4: Training for Races
Talks about pre-race preperation, food, clothing, warm-ups and what type of mental preperation is required for racing. It then details for you a training program for each of the following diistances, 800m, 1,500m - 3,000m, Cross Country, 5K - 15K, Half Marathon and Marathon. These are detailed plans for each week listing out what type of runs to perform as a percentage of your weekly total milage.

After reading this book I am going to make some changes in my training program to include some of the advice here. Hopefully I will have a positive post in a month or two about the results the additional training advice.

If anyone else has read this book, let me know what you thought.

Happy Training.

Rest

I am taking this week off to get some much needed rest. I have been pushing myself pretty hard on my training schedule, and have ran a couple of races in the last 4 weeks, both farther than I had ever run. My muscles hurt, my knee is pretty sore. So I am just going to kick back.....well, sort of, I will be lifting weights and probably hitting the stationary bike at the hotel this week in Pennsylvania. Hopefully I feel strong and refreshed come next week. Not sure if I am going to run the Grand Haven 10K, all depends on how I feel.

Tempo Thursday

Tried a little different Tempo run today trying to reach the LT level. I ran 1 mile at an easy pace, then I race 3 miles at a 7:24 minute/mile pace, and then 1/2 mile at an easy pace. I think I ran the middle 3 miles a little too fast, it should be around 10-15 seconds slower than my 10K time, which would be about 7:40. Felt pretty good during the run, my knee was still a little sore after, but it's getting better.

Track Workout #1

Ouch, did my first track workout today, I ran an easy mile, then ran 800m at 7 minute mile pace 3 times with 400m at an easy pace in between each. Then I ran one last 400m at 7 minute mile pace and followed with an eash 400m. This was pretty tough, and I had a little more muscle fatigue than I normally do, which is good, definatly see the benefit though. I can see these being tough days on the training schedule.

4 Painful Miles

I think I needed a little more rest after this weekends race. I ran 4 easy miles today, the first mile felt good, I ran it in about 8.5 minutes.....then I ran the next 3 miles in 10 minutes each. My left knee was pretty sore. I think I am going to continue with the training schedule this week, and then take next week off before the 10 mile in Grand Haven. Hopefully that will give me knee time to rest.

Feelin Good - Traverse City 15K

Wow, ran my fisrt 15K at the Cherry Festival in Traverse City yesterday. We got off to a bit of a rough start, when I arrived, it was pouring, then the race was delayed 25 minutes due to technical difficulties. But once we got going the weather cleared up and things went great. I felt really good on this run. Even the large and steep hill around mile 5 didn't slow me down, I was passing people running up it. I finished in 71:18, which is about 15 minutes ealier than I was hoping to. I was running around 7:45 miles until around mile 8 when I decided I could run faster and still finish, so I picked it up a bit and finished with a good time.

The majority of this course was along Lake Michigan, I have to say it was easy to forget about the pain when I looked to the right and saw the water and beach. It was easy to get into a zone, this has gotten me even more excited about running a marathon in Cali. This race has also shown me that following the marathon training plan I am on is really working, I had much more endurance in the race and was able to keep up a good pace.

Also, thanks a bunch to uncle Rog and Aunt Pam for housing me this weekend and showing me a good time. Thanks a lot guys.

2 More in Columbus

Well, my last run before the 15K this weekend. Just and easy 2 miler, not to strenuous. My knee was still hurting a bit, hopefully the next few days off will give it enough rest to feel good this Saturday. TC bound...........

5 Miles in Columbus

Staying here at the Baymont Inn in Columbus, Ohio at the Rickenbacker airport. I used Google maps to plot a four mile course to do a little easy running before this weekends race. Well, they are doing a lot of constrution around here, and apparently Google maps isn't up to date on the changes. So I just ran around and around on roads and roads to be and used my GPS watch to get the miles. It was a little toasty, but a good run. Also wore some of my new running gear, I think I need to pick up some more. It did it's job of wiking the sweat away. It did smell like strawberry though.........I had a slim fast break open in my suitcase. Still having little pains in my left knee, not on the side anymore with my ITB, it's in the back now, almost feels like in need to stretch a little more.......

Gearing up for Long Runs

I broke down today and purchased some polyester running clothes to wick away moisture and improve comfort during long runs. Looked like everybody under the sun makes some form of wicking apparel. I ended up going with a mizuno top and shorts, and an asics tank. I gonna five these outfits a try this week while in Columbus, and if all feels well, I'll use them for the 15K next weekend.

8 Miles!

Whew, 8 miles today, a little ahead of my training schedule. I wanted to put in extra miles to get ready for next weeks 15K. Wasn't a bad run, it was a little hot, I didn't get the early start I wanted. After about 6 miles I started to feel it in my knees, I think I had another mile left in me after 8, but I didn't want to push it. Really getting excited for the 15K, and spending a weekend in Traverse City.

Signed up for the Cherry Festival 15K

Signed up for the Traverse City Cherry Festival 15K today. I'm excited about this one, I have never run farther than 6.5 miles, so 9.3 is going to be interesting. Gotta push it this Saturday for distance to gauge how ready I will be. Staying with the Ballards, that should be a good time, push myself Saturday morning, and then enjoy the family and the bay Saturday night and Sunday.

Tempo Thursday

Ran my first tempo run today, seemed a little too much like the quality run I did on Tuesday. I think I need to start doing track work early in the week, then tempos on Thursday. My back did feel much better today, knee felt good, looking forward to my long run on Saturday.

First Quality Run

Ran my first quality training run today. 4 miles, easy run for 3 minutes, run slightly slower than a 5K pace for 3 minutes, etc.... It actually felt pretty good, and I ran it in under 30 minutes.

Prefontaine

Gotta be honest, I watched Youtube videos of Prefontaine races for a few hours tonight, it reminded me of college when we used to watch Michael Jordan videos before a game. It was the same kind of adrenaline rush, probably would have ran a good race last night. I gotta start watching his races and movies right before I run races.

Easy Run

Legs are a little sore, back/kidney pain was rough, but it still felt good.