6 Miles
6 Miles - 49.13 - 8:14 Pace
More treadmill time, felt ok today, I didn't eat enough before so I felt a little sluggish, but not bad.
"Discipline weighs ounces, regret weighs tons"
6 Miles - 49.13 - 8:14 Pace
More treadmill time, felt ok today, I didn't eat enough before so I felt a little sluggish, but not bad.
Posted by Jason Perks at 5:41 PM 0 comments
8 Miles - 1:05:45 - 8:21 Pace
Not a bad run today, could have made 10, but didn't feel like pushing it too much. I like running at the gym in the middle of the day, no one is there.
Posted by Jason Perks at 9:04 PM 0 comments
14.5 Miles - 2:01:14 - 8:19 Pace
Went into the gym today thinking I might get about 6-8 miles in, my legs were a little sore, especially those tricky hammy's of mine. But once I got to about mile 5, I was feeling great.....I was even thinking about topping my best of 15 Miles on the treadmill. Around 13 though, my knees started hurting a bit, so I didn't want to push it, I was looking to get 15, but stopped just short.
Posted by Jason Perks at 8:13 PM 0 comments
10 Miles - 82:18 - 8:21 Pace
Just not a fan of running first thing in the morning, indoors or outdoors. My body is just not ready for it. I had to walk for a minute at mile 7, hammy was a little tight, but my whole body was struggling. Started back up and made it to 10, wanted to do a lot more though. Friday I'll get back to it, maybe 15.
Posted by Jason Perks at 11:23 AM 0 comments
9 Miles - 1:14:02 - 8:22 Pace
Wasn't sure what I was going to run today, or how far, was thinking 6, but I felt good, and I knew I had all night, so I just kept running. When I started to feel my hammy getting close to that point of hurting, I finished off, that mile, mile 9. So, lift some weights tomorrow, and then run 12-15 on Wednesday.
Posted by Jason Perks at 8:24 PM 0 comments
10 Miles - 1:11:24 - 8:15 Pace
Missed a few days, I was working till 11 PM Monday and Tuesday, Wednesday I had to sleep, so today I was back at it. I actually felt great through 7 miles, then the treadmill stopped for some reason, and about 1/4 miles into starting back up, my hammy hit again.....shoot.
I will take tomorrow off, then I will be doing some outdoor running in Detroit on Saturday morning...should be fun
Posted by Jason Perks at 7:21 PM 0 comments
6 Miles - 48:46 - 8:14 Pace
6 Treadmill miles today in TC at the Holiday Inn. Not a bad run, I had a few Pringles before the run, so that wasn't helping, but I needed something in my stomach.
Posted by Jason Perks at 7:20 PM 1 comments
Labels: Training, Traverse City, Treadmill
7 Miles - 57:18 - 8:15 Pace
The snow has stopped, but it's still cold as can be outside. Inside, ran through a smooth 7 miles today, legs were a little sore, hammy didn't put up too much of a fight. I think I will get used to the treadmill thing soon, just wish you could put your own DVD in the treadmill tv.
Posted by Jason Perks at 5:12 PM 0 comments
15 Miles - 2:02:30 - 8:10 Pace
Treadmill miles are boring :-) 15 of them today, luckily the greatest hits of the 80's were on VH1, so that helped time pass. I was feeling good today, the belt was a little slippery, so I got my first running blister because on my push off my foot was slipping and I ended up on my toes. About mile 10 I could feel my hamstring again, but then at mile 11 my legs were just hurting in general. Wasn't a good feeling, my knees were a little sore, my quads, calves. I guess I haven't gone that far in a while, so it should hurt.......only a few more month on the treadmill.
Posted by Jason Perks at 10:46 PM 1 comments
8 Miles - 66:00 - 8:15 Pace
More treadmill running, still not used to it. My quads were kinda sore after only 8 miles. Again, hammy, killing me, probably would have done 10 without that pain. Not much to watch today, right as I finished Seinfeld came on, that would have been nice at mile 4 :-) Anywho, getting closer and closer to being over this flu....soon.
Posted by Jason Perks at 7:12 PM 0 comments
7 Miles - 58:46 - 7:30 Pace
Ok, it's been a bit since I last ran, I got hellishly sick the day after Thanksgiving, not wonder my run that morning was so bad. Some sort of flu that is going around. Anyway, today was the first day I felt decent, so I figured why not run on the treadmill. I was a little fatigued, and my lungs were getting a bit fluidous by the end, not too bad though. Still, the hammy remains king.
Posted by Jason Perks at 5:25 PM 1 comments
6 Miles - 48:43 - 8:08 Pace
Holy cow was it cold today, and I felt it. The morning running just isn't my think, and tack on the mid 20 degree temp, yikes. Felt really tired today, hammy, still sore, I wonder if I am ever going to get rid of it.
Off to eat turkey and drink some bloody mary's
Posted by Jason Perks at 5:22 PM 0 comments
Labels: Training
13.5 Miles - 1:52:41 - 8:20 Pace
Treadmill again today, lots of miles, most miles every on a treadmill. Not bad, felt weird, I hope I can used to it. My toes hurt, like I was pushing and scrunching them, strange. It was really boring, really boring. Eric ran next to me for at bit, that helped a little, then Armageddon came on, that helped a lot, but it ended at mile 10. Sooooo, really boring. Next run on Thursday.
Posted by Jason Perks at 6:19 PM 3 comments
1.00 Mile - 8:13 - 8:13 Pace
2.50 Miles - 21:00 - 7:00 Pace
0.50 Miles - 4:06 - 8:12 Pace
Got a membership, today was day one on a treadmill. Wasn't bad, it was surely better on my hammy. I woke up with an awfully tight ball in it, but it didn't bother me. I need to figure out the speed, I ran the equivalent MPH, but it seemed a lot faster. While my legs felt ok, my lungs were working overtime, might just take some getting used to. We will see how tomorrow goes.
Posted by Jason Perks at 9:09 AM 0 comments
12.5 Miles - 1:41:58 - 8:09 Pace
Freezing out today, I bundled up, so it wasn't too bad. I felt pretty good until mile 10, my hamstring really started to bother me. I wanted to get 16 in, but it just wasn't there today. I thought I had this hammy licked, but it looks like it is going to be a day to day thing. My right foot also hurts on the outside at the arch....weird. Oh yeah, and my left inner bicep, near my elbow hurts, like it did after the marathon. Also weird. I think I need to get out of the cold.
Posted by Jason Perks at 5:13 PM 0 comments
Labels: Training
8 Miles - 1:03:26 - 7:55 Pace
Little tight today, but to be expected after my first speed workout in a while. Hammy was a little tight too, but nothing major still. First 3 miles were not bad, 4 was getting chilly, miles 5 - 7 were frigid, the wide was coming right into my face and the flakes got large. Then, after 7, the snow stopped, as did the wind, and it was a nice finish to my run.........pushing me towards getting a gym membership though.
Posted by Jason Perks at 2:25 PM 0 comments
Labels: Training
1.57 Miles Easy - 13:18 - 8:29 Pace
1.00 Miles Speed - 6:26 - 6:26 Pace
0.50 Miles Jog - 4:52
1.00 Miles Speed - 6:17 - 6:17 pace
0.50 miles jog - 4:34
0.25 miles Walk - 4:22
1.48 Miles Easy - 12:02 - 8:09 Pace
Felt good again today, other than the cold, again. It has been a while from the last time I did speed workouts, I forget how hard they are. But I ran negative splits, which was great, and my legs felt good.
I did find out today that the California International Marathon is full, so.....now I am looking at the Phoenix Rock n Roll Marathon in January. Guess it will give me more time to prepare........but that training will span 3 holidays, yikes.
Posted by Jason Perks at 5:20 PM 0 comments
Labels: Interval, Track Workout, Training
20 Miles - 2:44:34 - 8:13 Pace
Great run today, my fastest 20 Miles ever. Hammy's felt ok, I didn't even notice them till 12 miles, then I was aware, at 16 they were getting a little sore, and 18 they pretty much owned the run.....but it is the best they have felt in a while, even before the marathon attempt. So this puts me in a situation, after that run, I feel like I might be able to try the California International Marathon on December 7th, but registration is closed, for $200 however, I can get in still......
Posted by Jason Perks at 6:55 PM 1 comments
Labels: Training
8 Miles - 1:04:08 - 8:01 Pace
First run in the snow of this new winter....yuck. Decent run though, hamstrings were really tight the first mile, they loosened up by mile two though. Again, my lungs were feeling the temp. Did some serious stretching of my hammys after the run today, the feel ok, not great. Well, not it's up to my 16 Miles run on Tuesday to determine if I am going to try and run the Cali Marathon in December...
Posted by Jason Perks at 9:16 AM 0 comments
Labels: Training
1 Mile Easy - 8:01 - 8:01 Pace
4 Miles Tempo - 27:34 - 6:53 Pace
1 Mile Easy - 7:43 - 7:43 Pace
Man it was cold out today, and rainy. I hit the Kent Trails today, looking to have a good Tempo run. While I did do what I was scheduled to do, I was hoping to do more. I wanted to get in 6-8 Tempo miles. Might be too soon though. My hamstring is still hurting.......getting better though, and this cold weather was killing my lungs, I have to get used to that again.
Posted by Jason Perks at 9:13 AM 0 comments
Labels: Tempo Workout
6 Miles - 48:48 - 8:08 Pace
Easy run today around the neighborhood. The stretching is working on my hammys, I just need to do more of it. My right one still hurts a little, but it is no longer slowing me down....I think. I know my gate is different when it starts acting up, I think I am trying to prevent hurting it more.
Posted by Jason Perks at 9:11 AM 0 comments
Labels: Training
5 Miles - 41:43 - 8:13 Pace
Well, I was supposed to run 12 today, but it's dark, so I hit the treadmill. This treadmill, wasn't great. Every time my foot hit the belt, it stopped for a second, and it made it really hard to run like that. Seemed to make my legs really tired, quickly, or they were just tired, not sure.........still not sure about the treadmill thing.
Posted by Jason Perks at 4:30 PM 0 comments
Labels: North Carolina, Training
8 Miles - 1:05:46 - 8:13 Pace
NOt a bad run today, legs felt good, hammy was a little tough, keep stretching.
Posted by Jason Perks at 4:29 PM 0 comments
Labels: Training
4.3 Miles - 34:35 - 8:02 Pace
Back at it, on this chilly Wednesday. I felt good, actually had a hard time keeping it above 7:30 miles to start, eased into it as I went though. I had all the little "I haven't run in a bit" pains, but all in all I felt good. Hammy's were still a bit tight, need to concentrate on stretching those out. I'll rest it for a few days, then get in 8 or so on Saturday.
Posted by Jason Perks at 4:58 PM 0 comments
Labels: Training
How disappointing, I am not sure exactly how to feel right now. I put in a lot time and effort for this race, and to have an injury bring me down. Felt good this morning, it was a little chilly, but I was pumped and ready. Started faster than I should have, which may have contributed to my issues. Started at about a 7:08 Pace, why, who knows. I need 7:15's to qualify for Boston......Temporary insanity, not sure. I was still feeling good though. But at mile 11 I started to feel my hamstring getting tight, it has been giving my problems for a little while, but just a small pain. So I started to pull back a little to see if it would go away, I think I was doing 7:15's once I slowed down. It just kept getting worst and worst, and at mile 18, it just went, my leg stiffened up and I could not longer run.
Posted by Jason Perks at 6:26 PM 2 comments
Labels: DNF, Grand Rapids, Grand Rapids Marathon, Marathon
4 Miles Easy - 45:40 - 8:00 Pace
Posted by Jason Perks at 4:32 PM 0 comments
Labels: Training
8 Miles Easy - 1:04:30 - 8:03 Pace
Posted by Jason Perks at 9:38 AM 0 comments
Labels: Training
4 Miles Easy - 31:30 - 7:52 Pace
Posted by Jason Perks at 3:11 PM 0 comments
Labels: Training
4.39 Miles Easy - 35:01 - 7:59 Pace
Posted by Jason Perks at 9:02 PM 0 comments
Labels: Tempo Workout, Training
2.00 Miles Easy - 16:14 - 8:07 Pace
Posted by Jason Perks at 5:52 PM 0 comments
Labels: Marathon Pace Workout, Training
9.57 Miles - 1:17:46 - 8:07 Pace
Posted by Jason Perks at 4:50 PM 0 comments
Labels: Training
4 Miles - 32:28 - 8:07 Pace
Posted by Jason Perks at 4:49 PM 0 comments
Labels: Training
4.24 Miles Easy - 35:01 - 8:16 Pace
Posted by Jason Perks at 10:13 PM 0 comments
Labels: Tempo Workout, Training
2.08 Miles Easy - 18:11 - 8:43 Pace
Posted by Jason Perks at 10:08 AM 0 comments
Labels: Germany, Tempo Workout, Training
4.71 Miles Easy - 40:11 - 8:32 Pace
Posted by Jason Perks at 11:38 AM 0 comments
Labels: First Time Running in..., Germany, Tempo Workout, Training
4.22 Miles Easy - 35:50 - 8:30 Pace
Posted by Jason Perks at 11:38 AM 0 comments
Labels: Training
2.44 Miles Easy - 20:01 - 8:12 Pace
Posted by Jason Perks at 5:36 PM 0 comments
Labels: Tempo Workout, Training
4 Miles - 32:49 - 8:13 Pace
Posted by Jason Perks at 5:34 PM 0 comments
Labels: Training
6 Miles - 49:32 - 8:15 Pace
Posted by Jason Perks at 5:14 PM 0 comments
Labels: Training
Posted by Jason Perks at 5:06 PM 0 comments
Labels: 8 Miles, First Time Running in..., Mackinaw Island, Personal Record - Time, Race
4 Miles - 33:33 - 8:22 Pace
Posted by Jason Perks at 3:08 PM 0 comments
Labels: Training
2.00 Easy Miles - 16:36 - 8:18 Pace
8.00 Marathon Miles - 59:54 - 7:29 Pace
0.73 Miles Walk - 12:53
1.61 Marathon Miles - 11:32 - 7:11 Pace
Well, it was 91 degrees and humid, and that trip around the blocks here is quite hilly. So I am not too disappointed with not getting 15 Marathon Pace Miles in, but it would have been nice. Tomorrow I am going to check out the Kent trail on my run, see what that's like, maybe that would be a better spot for long runs.
Posted by Jason Perks at 5:20 PM 0 comments
Labels: Marathon Pace Workout, Training
4 Miles - 33:04
Got out late tonight, which wasn't bad cause it was a warm one. Nice and easy 4 miles on the old 4 mile route around the block. Felt good, anticipating tomorrows 15 Miles marathon pace run...yikes.
Posted by Jason Perks at 5:14 PM 0 comments
Labels: Training
2.00 Miles Easy - 16:25 - 8:13 Pace
1.45 Miles Tempo - 10:01 - 6:55 Pace
0.12 Miles Walk - 2:02
1.45 Miles Tempo - 10:02 - 6:55 Pace
0.35 Miles Walk - 6:02
6.50 Miles Easy - 55:19 - 8:31 Pace
0.34 Miles Walk - 6:01
0.87 Miles Tempo - 6:07 - 7:00 Pace
0.32 Miles Walk - 6:01
1.00 Miles Easy - 8:46 - 8:48 Pace
0.57 Miles Walk - 10:01
0.50 Miles Easy - 4:25 - 8:53 Pace
Not a bad Tempo run today, I didn't get all 18 Miles in, but I was surely feeling the burn. My legs felt good though other than the fatigue.
Posted by Jason Perks at 7:51 AM 0 comments
Labels: Tempo Workout, Training
8 Miles - 1:06:17
Felt decent today, still feeling the effects of the CRIM a little. I think the 8 Miles was a little harder than it should have been for me today.
Posted by Jason Perks at 7:46 AM 0 comments
Labels: Training
10 Miles - 1:16:12 - 7:38 Pace
This is a pretty cool race. First time running it. I wasn't ready for this race and I knew it, I had run 21 miles on Tuesday, so I was still sore and beat by Saturday morning. I was thinking I might not run and save myself. However, when we showed up to register, I had been seeded at 506, so I got to start with all the studs. I was surrounded by a few Kenyans and some other folks who were a lot faster than myself. This got me pumped up.....too pumped up.
Fairly disappointing race today. Race well above my goal pace, had to walk for two minutes, and just wasn't feeling it. There was the 21 miles I ran Tuesday which killed me, then the fact that I got up late and we were running to the start line. An probably the one that got me the most, starting with all those studs I began the race way too fast.....at about a 6:29 pace, about 25 seconds faster than my goal pace. That lasted for about 3 miles till the hills hit, then I just went down hill from there which ended with me having to walk at miles 8.
I did get to run next to Bill Rogers for a few miles, so that was great, big legend on the Marathon circuit, and starting up with the Kenyans was great, just wish I was a little more prepared. next year I will know what I am getting into and be a little more prepared.
Posted by Jason Perks at 3:26 PM 0 comments
Labels: 10 Miles, First Time Running in..., Flint, Race
21 Miles - 2:55:31 - 8:21 Pace
I have a new found respect for 26.2 Miles. Don't think I could have done another mile today, let alone 5.2 more. I started fast, as always, at about a 8:06 pace, which probably hurt me in the end. But I felt pretty good till about mile 14, my hamstring that keeps bothering me was giving me a hard time. I thought that was bad, but then my hips got into the act around mile 16, then my knees around mile 18. I think I had the energy and stamina to make a few more miles, (maybe I am kidding myself) but the joint pain seemed like it was too much.
I did try my first ice bath tonight, I will have a verdict tomorrow. But I did feel better once I got out....it sucked being in there though.
Posted by Jason Perks at 6:53 PM 0 comments
Labels: Personal Record - Distance, Training
2.01 Miles Easy - 16:08 - 8:01 Pace
6.30 Miles Marathon - 47:15 - 7:30 Pace
0.50 Miles Walk - 9:18
1.50 Miles Marathon - 11:03 - 7:22 Pace
0.50 Miles Walk - 9:13
2.00 Miles Easy - 15:26 - 7:43 Pace
0.41 Miles Easy - 3:17 - 8:04 Pace
Not a great day, I am not sure what it is about that White Pine Trail, but I have yet to have a good run there. Was supposed to run 2 easy miles, then 13 Miles at Marathon Pace, which I am hoping will be 7:12; but I could barely get past 6 Miles at a 7:30 Pace. Not very encouraging.
Posted by Jason Perks at 9:29 AM 0 comments
Labels: Marathon Pace Workout, Training
2.01 Miles Easy - 16:37 - 8:15 Pace
2.93 Miles Tempo - 20:01 - 6:50 Pace
0.19 Miles Walk - 3:02
2.18 Miles Tempo - 15:01 - 6:53 Pace
0.24 Miles Walk - 4:01
1.47 Miles Tempo - 10:01 - 6:48 Pace
0.29 Miles Walk - 5:02
0.76 Miles Tempo - 5:01 - 6:33 Pace
0.34 Miles Walk - 6:01
0.73 Miles Tempo - 5:01 - 6:50 Pace
0.17 Miles Walk - 3:01
0.68 Miles Easy - 5:10 - 7:35 Pace
Killed it today, I was supposed to do (2) 15-20 Minute Tempos, then a 10-12 Minute Tempo, which at most would be 52 Miles, I did a 20, 15, 10, 5 & 5 Minute Tempo which adds up to 55 Minutes of Tempo running, and I felt great afterwards, my easy run after was at a 7:35 Pace. This was what I needed, a good confidence builder after last week.
Posted by Jason Perks at 5:28 PM 0 comments
Labels: Tempo Workout, Training
4 Miles - 32:46
Back on the horse today, new shoes felt great, legs felt better, but not great. Might just be that haven't run in a while staleness. We will see tomorrow when I try that Tempo run again from last Tuesday.
Posted by Jason Perks at 4:23 PM 0 comments
Labels: Training
2.01 Miles Easy - 16:44 - 8:20 Pace
2.17 Miles Tempo - 15:01 - 6:55 Pace
0.30 Miles Walk - 5:01
1.03 Miles Tempo - 7:32 - 7:17 Pace
0.27 Miles Walk - 4:32
1.16 Miles Easy - 9:56 - 8:34 Pace
0.30 Miles Walk - 5:09
0.68 Miles Easy - 5:51 - 8:34 Pace
Not my best effort, matter of fact, might be my worst run ever. My legs were just totally shot, I couldn't even get the entire first Tempo run in. I think I am going to take the rest of the week off, and start with this run again next Tuesday, see how it goes. Very discouraging though.
Posted by Jason Perks at 5:02 PM 0 comments
Labels: Tempo Workout, Training
2.20 Miles Easy - 18:14 - 8:17 Pace
0.88 Miles Tempo - 6:01 - 6:48 Pace
310 Feet Walk - 1:01
0.87 Miles Tempo - 6:01 - 6:55 Pace
361 Miles Walk - 1:01
0.87 Miles Tempo - 6:02 - 6:55 Pace
0.12 Miles Walk - 2:01
0.85 Miles Tempo - 6:01 - 7:04
0.35 Miles Walk - 6:32
2.22 Miles Easy - 19:43 - 8:53 Pace
0.10 Miles Walk - 2:08
2.50 Miles Easy - 21:04 - 8:26 pace
0.38 Miles Walk - 7:06
1.11 Miles Tempo - 8:01 - 7:12 Pace
0.41 Miles Walk - 7:29
1.50 Miles Easy - 13:12 - 8:48 Pace
0.79 Miles Walk - 14:31
0.5 Miles Easy - 4:17 - 8:37 Pace
Not my best Tempo run, but this one was a little different than any run I have done before. I guess to start with it was 85 degrees, and the first half of this route climbs the whole way, but on top of that, there are (4) 6 minute Tempo runs to start with, not a big deal, but that is followed by a lot of Easy running, which burns me out after the Tempo runs, so I was shot. I took a lot of walk breaks in here. Even though I didn't get done what I wanted too, it was still a great workout.
Oh, and my foot felt great till about mile 13 I think. Not sure if there is something that changes in my running form when I am really tired that caused the pain or what.
Posted by Jason Perks at 6:35 PM 0 comments
Labels: Tempo Workout, Training
2.00 Miles Easy - 16:54 - 8:25 Pace
1.00 Mile Tempo - 6:50 - 6:50 Pace
345 feet Walk - 1:01
1.00 Miles Tempo - 6:49 - 6:49 Pace
345 feet Walk - 1:01
1:00 Miles Tempo - 6:47 - 6:47 Pace
342 feet Walk - 1:00
1:00 Mile Tempo - 6:46 - 6:46 Pace
0.17 Miles Walk - 3:02
0.54 Miles Easy - 5:01 - 9:19 Pace
1:00 Mile Tempo - 6:51 - 6:51 Pace
329 feet Walk - 1:04
1:00 Mile Tempo - 6:52 - 6:52 Pace
0.16 Miles Walk - 3:21
1:00 Mile Tempo - 6:42 - 6:42 Pace
481 feet Walk - 1:38
1:04 Miles Easy - 9:17 - 8:55 Pace
0.27 Miles Walk - 5:35
0.66 Miles Easy - 5:49 - 8:49 Pace
Another tough Tempo run today. Felt good though, I made it through all of the Tempo portions, I had to take a little longer breaks in between a few of them, but all in all it went well. My foot was still killing me though, but everything else felt great. I think one of the best things about this workout is that my last Tempo run was the fastest one, and my average pace was well below what it needed to be.
Posted by Jason Perks at 12:33 PM 0 comments
Labels: Tempo Workout, Training
6 Miles - 51:43
Ron picked this route, it was an easy day for me, and a Tempo run for him. The route he picked was super hilly, and it was 95 degrees. The run went well, my foot was killing me though. The arch on my right foot....hopefully not a major hurt.
Posted by Jason Perks at 12:31 PM 0 comments
Labels: Training
19 Miles - 2:39:10
Holy smokes that's a long way to run. I ran out on the White Pine Trail today so I wouldn't have to worry about crossing busy streets. It's a nice path. First half felt pretty good, I was a little quicker than my goal pace, but not too much. Second half I started to feel it, my pace was slowing and my legs were killing me. At mile 18 I had to climb a hill, after which my legs would not move so I walked for about a mile, then ran one more mile before walking again. Pretty happy with the run, I wanted 20, but still the farthest I have run by 2.5 miles.
Posted by Jason Perks at 12:28 PM 0 comments
Labels: Personal Record - Distance, Training
12 Miles - 1:39:51
12 Easy miles today, felt good after nailing my Tempo run on Tuesday, next is the big one on Saturday.
Posted by Jason Perks at 12:27 PM 0 comments
Labels: Training
2.01 Miles Easy - 16:40
1.73 Miles Tempo - 12:01 - 6:58 Pace
0.14 Mile Walk - 2:01
1.75 Miles Tempo - 12:01 - 6:52 Pace
0.13 Mile Walk - 2:01
1.75 Miles Tempo - 12:01 - 6:52 Pace
0.13 Mile Walk - 2:01
1.78 Miles Tempo - 12:01 - 6:44 Pace
0.12 Mile Walk - 2:01
2.00 Miles Easy - 17:09
Killed it today, this was the same run that I struggled badly with in Louisville. It was about 20 degrees hotter there, but still. I started out at a much better pace and gradually increased, it was great. For a bit I thought maybe the training pace had passed me by, and I wasn't improving as fast as I should have, but this gives me confidence. My back felt ok, it felt much better at the end of the run than the beginning, but once I started walking it was sore again.....
Posted by Jason Perks at 3:41 PM 0 comments
Labels: Tempo Workout, Training
4 Miles - 33:28
Had to run today, it's been a few days, since I hurt my back in Louisville. Still not sure how I hurt it, but it has sucked. My back is still really sore, but it felt better the further I ran. 4 Miles, I wanted 8, but I figured why push it, if I feel good tomorrow, I have a really big run, the one I ran the day I got hurt.
Back on track I hope.
Posted by Jason Perks at 7:21 PM 0 comments
Labels: First Time Running in..., Maine, Training
2.00 Miles Easy - 16:27
1.74 Miles Tempo - 12:01
0.23 Miles Jog - 2:01
1.62 Miles Tempo - 12:00
0.57 Miles Walk - 9:39
1.37 Miles Tempo - 10:01
0.50 Miles Walk - 8:42
1.10 Miles Tempo - 8:01
0.51 Miles Walk - 8:55
0.46 Miles Easy - 3:31
Ouch, this run did not go the way I hoped. I screwed myself again, running the first Tempo way too fast, at about a 6:15 pace for the first half. So at the point, I already have acid build-up in my legs that my body cannot get rid of fast enough. My legs are in trouble. The second tempo was tough, my legs were gone. Got through 12 minutes, but barely. I had to walk a half mile after this one. The next tempo, my legs were unbearably tired, and heavy, and I only made it 10 Minutes, and walked again. The last one was 8 minutes, my legs were useless.
Lesson learned, I need to run the first one a little slow and increase to Tempo speed by number two, but not got too much faster till maybe the last Tempo. This will keep the acid from building up in my legs to soon, and improve the speed at which I can run while still flushing the acid out.
Posted by Jason Perks at 5:52 PM 1 comments
Labels: Tempo Workout, Training
8 Miles - 1:02:49
Felt great today, 8 easy miles over a hilly course. No pains, little sore in the quads from the large hill in the race Saturday, but that is too be expected. Just gotta figure out how to fit 42 more miles in this week with traveling to Louisville tomorrow.
Posted by Jason Perks at 4:56 PM 0 comments
Labels: Training
9.3 Miles - 1:04:23
Completely forgot how large the hill was on this course. I was on a pretty good pace of about 6:52 for the race, then we hit the hill, I remembered the large part, but there were 4 small hills that surrounded it, and a huge decline on the backside. Forgot about all of those. Ended up with a 6:56 pace, so not too bad, still happy with the run. This is the first race I have had a really great kick at the end, and some people to race. I caught two guys in the last quarter mile, passed one, and the other guy and I sprinted to a tie at the finish. Pretty exciting.
Even with the hill, this is a great course, you run along the bay for a large part of the run, which is great. Plus the finish has you running though downtown where everyone is sitting waiting for the parade.
Still have a long way to go before I am ready to qualify for Boston, but I am still improving by leaps and bounds.
Posted by Jason Perks at 3:55 PM 0 comments
Labels: Personal Record - Time, Race, Traverse City
4 Miles - 32:10
Few miles today in NC, think I would have run more, but it started getting dark on me again, and after the Nebraska late night run, I didn't want to do that again. I'm off till the 15K this weekend.
Posted by Jason Perks at 6:53 PM 0 comments
Labels: Training
1.45 Miles Easy - 12:10
1200m Interval - 4:46
600m Easy - 3:33
1200m Interval - 4:51
600m Easy - 3:48
1200m Interval - 4:38
600m Easy - 4:15
800m Interval - 3:11
600m Easy - 3:49
0.12 Miles Walk - 2:17
0.13 Miles Easy - 1:17
0.32 Miles Walk - 5:50
1.67 Miles Easy - 14:23
Today was a struggle, I was inconsistent, and incomplete with my Intervals, I had to walk twice on my last easy run. I did post a very fast 4:38 for my 3rd Interval, but the most definitely lead to my only running 800m on the last one, which wasn't bad considering up till the last 50m of the jog I wasn't going to run the last one. Then I had to walk most of the way to Breton street. Once I got there I felt better, and was able to make up the miles I walked. Not sure if it was the heat, all the miles lasts week, lack of nutrition, but not good.
Posted by Jason Perks at 5:08 PM 0 comments
6 Miles - 49:07
46 Miles this week, by far the most I have run, and close to the maximum I have planned on running for training. I felt really good today, for running that many miles. I faded a bit at the end, again, the last mile and a half were uphill, so it's no surprise. But feeling good, debating whether I want to take the week off after the 15K, or wait a week, when I have to travel.
Posted by Jason Perks at 11:06 AM 0 comments
Labels: Training
2.00 Miles Easy - 17:17
1.86 Miles Tempo - 12:01
0.22 Miles Easy - 2:01
1.80 Miles Tempo - 12:01
0.20 Miles Easy - 2:01
0.13 Miles Walk - 2:31
6:01 Miles Easy - 51:47
Tough Tempo run today, I made it even harder on myself by running too fast. The plan is the run 7:00 Tempo miles, I ran 6:30 & 6:44.......so almost more of an interval than a tempo. However, even with the fast running, I was able to finish the entire workout, and the only thing that was sore was my joints, no muscle or tendon pains which I was happy about. I think this new strategy I have to running longer on easy days so that I run less days during the week is working. The days off are allowing me to recover. So once I run 6 miles tomorrow, I will be at my 45 miles for the week, largest total of my life, and I feel pretty good.
Posted by Jason Perks at 12:04 PM 0 comments
Labels: Tempo Workout, Training
12.5 Miles - 1:43:33
Not a bad little run today, the rest yesterday did me some good, the road seemed to be moving fairly easily under my feet. Little muggy out, but not too hot. Taking tomorrow off, then a tough Tempo run on Saturday.
Posted by Jason Perks at 8:42 PM 0 comments
Labels: Training
1.43 Easy Miles - 12:18
1200m Interval - 4:42
600m Jog - 3:29
1200M Interval - 4:47
600m Jog - 3:34
1200m Interval - 4:42
600m Jog -3:51
1200m Interval - 4:48
600m Jog - 4:43
1.48 Easy Miles - 11:57
I added a run to and from the track today with my intervals so I could take tomorrow off. Today I think was the toughest interval run I have done yet. Partially because I am tired from training, and also because I ran these faster than any others. My pace is supposed to be 4:40 for 1200m. I ran the first one way too fast, then slowed a bit to a better pace, then way too fast again, then the last one I barely made it through. All of my intervals were better than my goal pace though, so I am getting better.
Posted by Jason Perks at 5:27 PM 0 comments
8 Miles - ????????????
My new watch died on me today. Apparently I cannot get more than 2 workouts on one charge. Might have been all those times I turned it on to check the time, it tried to find satellites every time you turn it on.
Anywho, didn't feel too bad today, my quads were a little sore, and my hamstrings were still having little tight pains, but other than that not bad.
Posted by Jason Perks at 4:59 PM 0 comments
Labels: Training
6 Miles - 49:35
Easy little run today around the block. Felt good, a little tight, but not too bad.
Posted by Jason Perks at 9:18 AM 0 comments
Labels: Training
6.2 Miles - 41:42
The Reeds Lake 10K, another great race on this years tour. The weather was a bit questionable, it was very humid first thing in the morning. But other than that it was a beautiful day. And we had about 8 runners in our group, so that made it much more enjoyable this year.
I felt a bit stale in the morning, I thought it was from not running for 3 days. Once the race got going though, I felt much better. I went out a little fast which hurt me in the end, but with this new watch, I found myself checking my pace more often, instead of just running at a pace I felt good at. The hills on the course got to me, I think partially because I went out too fast, but maybe I haven't been hitting the hills hard enough either.
Bottom line, I shaved about 6 minutes off last years time, and exactly 3 minutes off my best 10K time earlier this year at Saugatuck. So I know the training is still working, I just have to stick with it. I ran under my goal of 42 minutes and 6:45 miles. All in all I was pretty happy with this race. Now it's off to the Cherry festival 15K in a few weeks.
Posted by Jason Perks at 5:16 PM 0 comments
Labels: 10K, Grand Rapids, Personal Record - Time, Reeds lake
16.5 Miles - 2:21:04
This run was much more painful then it should have been. I was ok through about 8, but then my muscles and joins started aching something terrible. I was staggering to 16.5. I maintained the right pace throughout, but I think I need to take a break before I hurt myself. So I am probably not going to run until the race on Saturday, I might sneak a few miles in Thursday night, but nothing significant.
Posted by Jason Perks at 9:41 PM 0 comments
Labels: Training
8 Miles - 1:05:59
I was a little stiff today, my right hammy has got something going on with it, and my knees hurt a little. I think I might just need a little break, which I will get starting Thursday. Got the 8 miles in though, wasn't too bad. Tomorrow's 16 might be tough.
Oh yeah, bought the Garmin Frontrunner 305 GPS/Heart Rate Monitor watch. I'm excited about this one. Especially since I lost my GPS signal again on my watch. The Garmin has a lot more features, and is supposed to get a lot better GPS reception.
Posted by Jason Perks at 5:07 PM 0 comments
8 Miles - 1:06:59
Little sore today after yesterdays, hard Tempos. The first mile was tough, my hamstrings hurt and were tight, me knees hurt, pretty much all my joints hurt. Once I got to mile 2 though, things felt a lot better. As I approached mile 8, things were hurting again, but I finished strong and felt good for the most part.
Posted by Jason Perks at 4:49 PM 0 comments
Labels: Training
2 Milies Easy - 17:00
0.90 Miles Tempo - 6:00
0.10 Miles Easy - 1:00
0.89 Miles Tempo - 6:00
0.11 Miles Easy - 1:08
0.88 Miles Tempo - 6:00
0.12 Miles Easy - 1:14
0.87 Miles Tempo - 6:09
0.08 Miles Easy - 1:00
4.5 Miles Easy - 38:43
Little disappointing today. I was supposed to run 14 Miles with (6) x 6 minutes at Tempo pace. As you can see, I only got 4 Tempo runs in, however, they were at a little faster pace then I should have gone, I'm sure that contributed to how tired I got. I also didn't get the full 8 Easy miles in, I got 6.5. After the Tempos, I was beat. I don't think I gave myself enough wake-up time this morning, it was out of bed, in the shower, stretch and go. Need to go to the grocery store or something first to loosen up the muscles. I might be over training to, last week I had 7 straight days of training.
Bottom line, I know I could complete this exercise if I run it at the right pace, and I have proper warm-up time. This is one I will have to do again, and a lesson I hope I learn. By running too fast, I made my workout less effective.
Posted by Jason Perks at 9:13 AM 0 comments
Labels: Tempo Workout, Training
6 Miles - 51:35
Running in Nebraska tonight. Left around 9 PM, it was dark out. Looked up a route before I left on Google Ped. Looked like a good route. About a mile into it, it turned into a dirt road, and it got really dark, even as I approached the expressway. So, I turned around instead of doing the original route. Got back on the main drag and finished my run. It was a little rainy, but warm.
I felt pretty good, so I don't think that those 7 days of running in a row got to me. Next run, Saturday, 14 Miles of tempos.
Posted by Jason Perks at 11:33 PM 0 comments
Labels: First Time Running in..., Nebraska, Training
1200m Interval - 4:39
600m Easy - 3:32
1200m Interval - 4:47
600m Easy - 3:33
1200m Interval - 4:42
600m Easy - 3:33
1200m Interval - 4:29
600m Easy - 3:35
Went to the 1200m Interval runs today instead of the 1000m. I was thinking the the times would be adjusted for the longer distance, with a slower pace. I was doing the math as I was running and realized the time is just adding another lap at the same pace. So these were tougher. I also made sure I ran a negative split for the first and last Interval. I went out fast again, turned it down a bit, and was able to make my last Interval faster than my first. All were faster than the 4:49 I was supposed to run. Taking tomorrow off for rest sake, and I am traveling.
Posted by Jason Perks at 4:44 PM 0 comments
6 Miles - 51:07
Feel pretty good for running 6 days in a row, especially with 2 quality workouts in there. Just and easy 6 Miler today, lets felt good, got a little sore on the last hill on the last mile, but nothing big. I can feel my body getting used to running a lot of miles.
Posted by Jason Perks at 5:00 PM 0 comments
Labels: Training
4 Miles - 34:44
Pretty easy run today, felt real good, even after that tough Tempo run yesterday. I am liking running all these miles in one week, hopefully with work travel I can keep it up.
Posted by Jason Perks at 12:49 PM 0 comments
Labels: Training
2.32 Easy Miles - 20:54
3.10 Tempo Miles - 20:01
2.15 Easy Miles - 20:00
Felt really good today considering I ran 6 Miles just over 12 hours ago. Easy miles were easy, the Tempo miles were tough, but I felt good while running them. Only problem was my GPS lost signal just as I started the Tempo run and kicked in about half way through it. So I had to guess on my Tempo distance, but it was the same blocks I always run, so I had a good idea. I may have to get a new GPS watch, this one keeps loosing signal.
Posted by Jason Perks at 10:57 AM 0 comments
Labels: Tempo Workout, Training
6 Miles - 53:44
Easy ones today, close to my 9 minute mile East pace. Felt good, not pains, not really sore or tired. We will see how I feel in the morning for Tempo running.
Posted by Jason Perks at 7:56 PM 0 comments
Labels: Training
4 Miles - 35:16
Working on making my easy day really easy. Ran 8:45 minute miles today, not extremely slow, and a little faster than the 9:04 I am supposed to be running, but getting better. Even at this slow pace, I was sweating like crazy, it's getting hot out, I love it.
Posted by Jason Perks at 7:30 PM 0 comments
Labels: Training
1000m - 3:49
400m - 2:40
1000m - 4:00
400m - 2:49
1000m - 4:08
400m - 2:48
1000m - 3:54
400m - 2:49
Ok, obviously my first interval was way too fast, then I forgot that my recoveries need to be 600m, and only went 400m. I only did one negative split, that last one, and it still wasn't as fast as my first interval.
I did feel good though, the few days off helped my legs and my sunburn. I needed the rest, I think I am running for 7 straight days before my next day off. It's time to start getting serious about training, and it starts this week. I also started concentrating more on what each workout is for, today was speed, and improving efficiency. So I was concentrating on bringing my calves closer to my butt so I use less energy during to forward motion of my leg. I need to work on that.
Posted by Jason Perks at 8:57 PM 0 comments
10.5 Miles - 1:29:20
Didn't feel to hot today, I was planning on running 12-15, but at mile 6.5, I had to stop and walk a quarter mile. I was dizzy, getting the chills, and my legs were beat. Think I need to take a few days off, stay our of the sun and not drink. I went tubing yesterday, got a little burnt and had a lot to drink. I think I will not run till next Thursday and start with a quality run.
Posted by Jason Perks at 4:32 PM 1 comments
Labels: Training
8 Miles - 1:07:29
8 tough miles today. My legs were tired, I think from the Intervals on Wednesday, plus the wine and lack of sleep last night. I did have a few weird pains in my knees, but they went away quick. This humidity is tough too. All in all a good run, pretty sure I am not going to run tomorrow morning like I planned, still thinking 12 on Sunday though.
Posted by Jason Perks at 6:14 PM 0 comments
Labels: Training
1000m Interval - 3:58
600m Jog - 3:05
1000m Interval - 4:02
600m Jog - 3:23
1000m Interval - 3:58
600m Jog - 3:23
1000m Interval - 3:54
600m Jog - 3:30
Little rainy today, and a little humid. I was able to keep a little better pace today for intervals. Again, I am well under the 4:07 I should be running, but at least I am getting consistent. Legs felt good, I did get pretty winded on the last Interval, but it was a fast one. Looking forward to the Reeds Lake 10K in a couple of weeks. I would really like to run under 7 minute miles in that.
Posted by Jason Perks at 5:51 PM 0 comments
5 Miles - 38.56
Was planning on running 8 miles today, but when I reached the first mile, I was at about a 7:40 mile pace, so I decided to continue at that pace and shorten my run. Felt good, obviously, the heat was getting to me a little, or maybe it was the humidity. My legs were feeling good though.
Posted by Jason Perks at 10:01 PM 0 comments
Labels: Training
5 Miles - 41:14
Took a different route again today in Sedona. Wound up getting lost, but not matter where I turned, it was always the same, more hills, and not ending up where I wanted to go. Nice day though, beautiful out. Was a little sore for hiking, but man it was great.
Posted by Jason Perks at 11:01 PM 0 comments
4 Miles - 33:35
Another morning run here in Sedona. I took a different route today, through some neighborhoods, over a lot of hills. Felt good though, shoes feel great.
Posted by Jason Perks at 10:34 PM 0 comments
4 Miles - 33:36
Ran this morning before hiking, 4 miles in Sedona. The altitude was a factor going up the hills. But considering we hiking hard yesterday, I felt good. Wore the new shoes today, felt good.
Posted by Jason Perks at 7:01 PM 0 comments
Labels: First Time Running in..., Sedona, Training
5.1 Miles - 34:03
Wasn't feeling good for this race, we got up to Mackinaw Island around 11 PM, had to get up around 4 AM to go get our packets for the race. I haven't been training after the 25K, haven't stayed with my diet.....I was just going to run this for fun.....
Oh man, I ran 6:43 miles, are you kidding me, and I didn't feel like I was running faster than I had in any other race. I just felt good. I will be going to Sedona to hike next week, then we I get back it's time to start training for the Marathon.
Oh yeah, and I received my new shoes, same shoes I have, just new. This race was the last time I will be wearing my old ones.
Posted by Jason Perks at 9:39 PM 0 comments
Labels: 5.1 Miles, First Time Running in..., Mackinaw CIty, Personal Record - Time, Race
5 Miles - 42:49
It gets hotter and more humid here everyday. We ran towards Old Town again, this time when we got back to the hotel my legs weren't feeling so hot, so I only ran once around the hotel. I think 4 days in a row was a little much after not running for a week, but I will be taking Thursday and Friday off. Oh, and I might be running the Mackinac Bridge Run instead of Traverse City, everyone I was going with bailed, and another group is going to the Bridge Run. We shall see.
Posted by Jason Perks at 8:06 PM 0 comments
6 Miles - 52:09
It was really humid today in Orlando. Amanda and I went for another run. This time we left from her hotel and went towards Old Town. It was a nice run on some clay sidewalks. We got back to the hotel and I ran a few laps around the hotel to get to 6 miles.
Posted by Jason Perks at 9:04 PM 0 comments
3.5 Miles - 30:05
It's a little toasty and humid down here in Orlando. Amanda and I went for a 3.5 Mile run around my hotel while we are down here for a convention. It sprinkled a little, which felt pretty good. My legs felt better today, so I think I am good for the race this weekend.
Posted by Jason Perks at 8:02 PM 0 comments
Labels: First Time Running in..., Orlando, Training
4 Miles - 34:08
I was a little stiff today. I think it was a combination of still being sore from the race, and not stretching a whole lot in the last week. But I got 4 in, felt better as I went on. I found it really hard today to stay motivated while running. Up till now, I have been motivated by the 25K. An with my marathon training not starting till I get back from hiking in Arizona at the end of May, I was just run to run. Might have been a combination of things, but it felt a little different. Hopefully running in the beautiful weather of Orlando will snap me back into it this week.
Posted by Jason Perks at 12:12 PM 0 comments
Labels: Training
15.5 Miles - 1:55:12
What an amazing race. This is by far the best race I have done thus far. Tons of runners, I think 14,000 0verall, even more exuberant spectators, all over the course, pep squads, cheer leaders, people just parking and cheering you on. It was great. Plus I had a lot of good friends running in the various races throughout the day.
As for the run itself......it's long...not too hilly....but long. My goal was to make the 2 hours club, which I did by almost 5 minutes. I was planning on running around 7:40 miles, I ended up running 7:26 miles, which blew me away. Didn't think I was going to be that strong today. My first mile was around 8:15 and I wasn't feeling too good. Thought I was in big trouble. Once I got though mile 2 I was feeling better, still not on pace, but gaining. I caught up with Pam and Hank around mile 3, Hank was packing Pam and he had a sign he was caring during the whole run (which is amazing) that said something like the Pam 2 hour club or something. After 4 miles I just took of at a good pace and was weaving around people. It was a pretty nice course, packed with runners though, I was running on the sidewalks and in the dirt to get around people.
At the halfway point I still felt really good, and at that point I knew I was running below 7:30 miles, but I kept at that pace with how I was feeling. Then the hills came, they weren't big, but after 8 miles, any hill is big. They slowed me down a bit, but I was always able to get back to pace after I made it to the top. It was at about mile 14 that I started to struggle a little, but when I made the last turn for the home stretch, and all those people were cheering, thousands of them, it was a great feeling. I was also able to out kick everyone I was running around at the end, which has not been the case in the past. All this turned into the best race of my life so far, but I feel like things will just keep getting better.
Posted by Jason Perks at 11:26 PM 1 comments
Labels: 25K, Grand Rapids, Personal Record - Distance, Personal Record - Time, Race, Riverbank Run
4 Miles - 34:44
I was able to take it easy today, started out a little fast and just kept getting slower as the run went on. It just is not comfortable to run that slow, so it's awkward, and not a very easy day. So I'm going to rest for the next 2 days, eat lots of pasta, get some sleep and get ready for Saturday.
Posted by Jason Perks at 9:42 PM 0 comments
Labels: Training
6 Miles - 48:48
Didn't take it easy today like I was planning, I have to write that way too much. Anywho, felt ok running the 6 miles, just a little pain in my hamstring, nothing to worry about. My legs were still a little weak from all the hard workout I have been doing lately, looking forward to the 2 days rest before the race. I think the worst thing that happened was I stepped onto a piece of glass from a wine glass that got broken at a party I had a while back. A lot of blood, but not much of a cut, should be fine by Saturday.
Posted by Jason Perks at 9:31 PM 0 comments
Labels: Training
8.5 Miles - 25K Race Pace - 1:04:49
0.5 Miles - Walk - ?????
1 Miles - Easy - ?????
I read a lot of article on the major marathon runners, and I have always heard them talk about getting discouraged while training. I never really knew what it was, or how they got discouraged. Today I found out though. Up till today, every run I have gone on, I have run either farther, harder, or faster than I planned, and I haven't stopped short of what I planned on running. It's been a good feeling. That wasn't the case today.
I felt really good today, so when I started my 8 mile easy run, and noticed that I was on a good pace, I figured why not make it a Race Pace day, and go 10. Good plan. Except when I rounded mile 8, my right hamstring and back of my knee started hurting, so I stopped at 8.5 and walked. After a half mile I jogged the last mile.
Stopping at 8.5 miles was discouraging, I have never had to do that before, I have been tired, and in pain, but I could always just push through it. Not today, it was a different pain, and I stated thinking about the race next weekend, and not wanting to get injured.....don't know, just wasn't a good feeling to stop like that.
I'm sure I am ok, and will be fine next Saturday......but for some reason, I just had to walk.
Posted by Jason Perks at 10:52 AM 2 comments
Labels: Race Pace Run, Training
4 Miles - 30:09
I was pretty sore today from the tempo run I did on Wednesday. Didn't help that I ran this run a little faster than I should have (I had dinner plans I had to hurry for). But my upper legs front and back were very sore. I was going to run 8 tomorrow, but I'll give it another day.
Posted by Jason Perks at 9:13 PM 0 comments
Labels: Training
2 Miles Easy - 17:04
1 Mile Tempo - 6:54
1 Mile Tempo - 7:13
1 Mile Tempo - 6:54
1 Mile Easy - 8:43
My tempo miles are supposed to be run around 7:12 - 7:15, so I am a little fast, as usually with my training times. The first two east miles were tough, but once I got going in the tempo's, I felt a whole lot better. There is something about running slower that my body just does not like. I need to fix that. I am glad I rested 2 days after running 15.5 on Sunday, I was still sore. But for a first tempo run, I think this one went well, I just have to concentrate on more consistent times. Tempo mile 1 was flat, 2 was mostly uphill, so that might have something to do with the longer time, 3 was mostly down, a little up in the end.
This will be my last quality run before the race, from here on out I will just be running 6 or 8 miles depending on how I feel, and 2 days off before the race.
Posted by Jason Perks at 7:36 PM 0 comments
Labels: Tempo Workout, Training
15.5 Miles - 2:02:43
This is a long ways to run. I figured after running 13 Miles, then having a good time in the 10 Miler, jumping up to 15.5 wouldn't be a huge deal. Well I was wrong, my body started shutting down the minute that I stopped running, and I had to run and extra 0.5 Miles away from my place to get the full distance, so it was about a mile walk back.
My time was good though, only 2:43 minutes longer than I want to run in the race, I think I should be able to get that extra 11 seconds per mile out of there, I'm hoping. I am a little worried about running this far only two weeks before the 25K race, with the races I have been running, this is the first week I have had a change. I am just hoping I recover in time, not too worried, just something on my mind.
Posted by Jason Perks at 1:16 PM 0 comments
Labels: Training
6 Miles - 47:06
I felt good enough today to run the whole 6 Miles I have been squawking about for weeks. It was a little painful, I was planning on running 14-16 Miles on Saturday, but I think I will take Friday and Saturday off to rest more. My legs are still really sore after the 10 Mile race. It did feel good to get all six miles in though, I was thinking a lot about the 25K, and how it would feel really great to run it in under 2 hours. The I was thinking about how I will have a slim margin of error if I am planning on running 7:40's to accomplish that goal. That only gets me under 2 hours by 1 minute. No room for error!
Posted by Jason Perks at 8:09 PM 0 comments
Labels: Training
1000m - ?????
400M - Jog
1000m - ?????
400m - Jog
1000m - ?????
400m - Jog
So I forgot my watch today, which explains the lack of times, I had to run by feel. And based on feel, I am still tired from Saturday. I only ran 3 Intervals because my quad started tightening up on me pretty bad. But they were sore right off the bat. I'm taking tomorrow off, which was planned, then a 4-6 mile run on Thursday, Friday off, then a 14 mile run on Saturday. Should be rested before then.
Posted by Jason Perks at 4:22 PM 0 comments
Labels: Training
4 Miles - 34:49
I keep thinking that 2 days after these races I am going to feel good and go 6 miles at an easy pace. When the reality is that I go a painful 4. Same as always, calves were extremely tight, my quads were extremely weak, and my joints were a little sore. All will be well tomorrow thought for my intervals.
Posted by Jason Perks at 4:47 PM 0 comments
Labels: Training
10 Miles - 1:12:36
What a beautiful day for a run. It was about 57 this morning, cloudy, and very little wind. My first 10 Mile race today, the Striders Saturday Classic. The course was an out and back, it was said the first 2.5 Miles were fairly flat, and the second 2.5 were a bit hilly. This last statement was a little under emphasised. These were large hills, multiple one, steep ones, long one. So with the out and back, it made the middle 5 Miles and up and down affair. I more that certainly underestimated these hills. The way out was not too bad, and I felt really good, that would be because even though there was a lot of up and down, we were for the most part running down, so on the way back, man.
With that said, my goal was to run 7:20 miles, this is based of an estimation of where I should be on this race for me to run under 2 hours in the 25K in may. My mile times were right around 7:16, just 4 seconds slower than my 10K times last week....I was pretty pumped. Now my official time was a 1:12:44 or something, but we didn't use RFID chips, and I started in the back of the herd. So I used the time on my watch, which was pretty accurate because they had a painted while line on the road for the start and finish, so it was easy to get it right.
Lets see.....oh yeah, lets talk pain....hardest run I have ever done. I actually got dizzy around mile 8 or 9, I am not sure. Am my legs went numb. When I finished, I had a hard time seeing straight. Pretty tough run for me, but worth it.
Unfortunately no one ran with me on this race, I did see my friend Pam Nauta again, her and her boyfriend Hank are at all the races, and they usually both win their divisions, with Hank always finishing the the top 10 overall. Good runners. And of course my good friends Markiel and Analou Schoonmaker made it to see me finish... Real good kids, Mark would have ran but his knee was hurting. Made it more enjoyable having them there.
So next is the Fifth Third 25K....well.....after a lot more training.
Posted by Jason Perks at 9:44 AM 2 comments
Labels: 10 Miles, Personal Record - Distance, Personal Record - Time, Race
4 Miles - 34:58
Feeling the effects of Intervals yesterday, and not resting since the 10K on Saturday. I will definitely be taking Sunday off after the 10 Miler. Nothing but resting, stretching and eating pasta from here till then.
Posted by Jason Perks at 6:10 PM 0 comments
Labels: Training
1000m - 3:53
jog - 3:00
1000m - 3:59
jog - 3:00
1000m - 4:03
jog - 3:00
1000m - 4:09
Still trying to get the interval times down. I am supposed to be running 1000m at 4:12, but I can't seem to get a steady pace going. Each time I was way too fast and had to keep slowing down. It will come with practice I think. I also went to a track that is at a Middle School on 44th, right down the road so that was nice. So I got one 4-6 Mile run tomorrow, then rest for the 10 Mile race......I am aiming for 7:20 miles in the race, pretty aggressive, but I would really like to hit that.
Posted by Jason Perks at 7:38 PM 0 comments
4 Miles - 34:42
Planned on doing 6 miles today, but my calves we killing me. Not sure what the deal was, I guess just post race pains. Other than that I felt good, and boy did that sun feel great on my skin. Looking forward to many days of running in the sun this summer.
Posted by Jason Perks at 9:02 PM 0 comments
Labels: Training
2 Miles - 18:25
2 easy Miles today, just keeping the limber, plus it is easy for me to do a full stretching regiment when I have ran. I have a hard time going through the whole thing without working up a sweat first, and I needed to stretch after yesterday.
Posted by Jason Perks at 9:45 PM 0 comments
Labels: Training
6.2 Miles - 44:41
First 10K of the year today, the Saugatuck Town Crier. It was another chilly race day, around 40 degrees, but it was also raining, which made it tough. It wasn't a big race as far as competitors, seemed like most of the people that were there do it every year.....except for the crew I came with.
Again, I started the race way too fast, under a 7 minute mile. I also felt tired immediately, which had me a little nervous. Mile 2 ended with a large hill, which I never mind, but I just didn't feel as powerful going up that hill as I usually do. Normally that's where I gain ground on the field. I think around Mile 3 my hands warmed up, and I didn't notice the rain so much any more. Mile 3 and 4 were my slowest miles of the race, I think that early mile did me in. Mile 5 I picked it up a bit, and I was surprised that I got a second wind for Mile 6 and picked up the pace a little more. I even had a decent kick on the home stretch, mostly motivated by not wanting to get passed in the last 3 minutes of another race by a senior citizen.
My mile times average 7:12, and according to my 5K speed, I should have ran this race just under 46 minutes, so the training is definitely working. I also shaved about 1:30 off of my best and only 10K time from last year. All in all it was a good time, we had a group of 6 of us there, proving to me once again that running with a herd is much more fun that going to races on your own.
I will have 4 runs this week, one of which will be an Interval workout, then rest of for the Striders 10 Miler next Saturday.
Posted by Jason Perks at 10:29 PM 1 comments
Labels: 10K, First Time Running in..., Personal Record - Time, Race, Saugatuck
4 Miles - 34:25
Nice easy jog today, keeping things limber for the race on Saturday. I could feel that I haven't taken a break from running in a while, and I could definitely feel the Interval runs I did yesterday. I labored a bit around the block. From here on out, nothing but pasta, stretching, rest, and oh yeah, that work thing until the race Saturday.
Wish me luck.
Posted by Jason Perks at 4:34 PM 0 comments
Labels: Training
3.4 Miles - ??????
Ran my first Interval Workout of the year today, it was painful. I ran (3) 1000m at about 4 minutes each, and (1) 320m at a 1:20 minute. Each had a 3 minute recovery run in between. That last one was up hill and into the wind...and I was beat. These speeds are pretty close to sprinting for me, so it was tough to maintain them for 4 minutes. I am sure I will be sore tomorrow, so just a few miles after work, then rest till Satruday's race.
Posted by Jason Perks at 8:29 PM 0 comments
6 Miles - 52:21
Man I just love the sun.....of course...soon I will be saying it's too hot for running. naaa....I will take heat over snow any day. 6 Miles today, felt ok, I did have a few pains, which worries me with my first interval session coming up tomorrow. Then resting up for the 10K this weekend. Sure it will be fine, a little rest, some stretching and a lot of carbs and I'll be good.
Oh, and day two without my MP3 player, and I seem to be doing fine. We will see how I do on the longer runs.
Posted by Jason Perks at 4:45 PM 0 comments
Labels: Training
2 Miles - 17:29
I was able to take it pretty slow today, just 2 miles, but an 8:45 average is far slower than what I have been doing. I also went without my MP3 player today, I have been reading that they are cracking down on people wearing those in races. Not sure why. But I have read that they are getting pictures from the finish line and DQing anyone they see with headphones on. So I am seeing how running goes without music.
Posted by Jason Perks at 4:28 PM 0 comments
Labels: Training
13.1 Miles - 1:42:47
Again, another distance record for me today, 13.1 Miles, Half Marathon, 1.1 Miles farther than I have ever run.......
I wasn't feeling it today, could have been that I had run 12 Miles only 5 days ago, or that I had some people over last night and we were up kinda late drinking wine (bad move), or that I was running at a faster pace today then when I did 12 Miles. I think I was just off my game today, but it still felt good to finish. On the 12 it was my calves giving me issues, today, my legs just didn't have it in them. I think I didn't eat enough this morning. At mile 3 I was questioning whether I was going to finish. Worked out though.
So that is the last of my distance work for a bit. I have a 10K next weekend, and then a 10 Miles the weekend after that. Then I have one weekend off.......then it's the 25K. I need to get some Tempo and Track workouts in there somewhere before that.
Posted by Jason Perks at 11:16 AM 0 comments
Labels: Training
4 Miles - 30:31
Ran around the block again after Eric and I got home from Louisville. It was about 8 pm when I took off, I am not used to running in the dark anymore. It was a fast run...again, but I just felt so good, and I wasn't gased when I got done. It all might come back to haunt me at some point.
Posted by Jason Perks at 4:33 AM 0 comments
Labels: Training
5.4 Miles - 42:43
Ran with Eric today in Louisville, at the Cane Run Park. It was pretty boring, about a 0.75 mile loop, over and over and over. Good talking with Eric during the run though. It was supposed to the a recovery run for me, but unfortunatly, Eric being the finely tuned athlete his is, he wasn't doing much to help pace me. So, we ran at a fast pace, it felt good. I was a little sore, but the run felt good.
Posted by Jason Perks at 5:46 PM 0 comments
Labels: First Time Running in..., Louisville, Training
12 Miles - 1:35:34
Well, I went for it today, the plan was to run 10 Miles, but I had 12 on my mind all day. Of course, after 3 Miles, I was thinking 8 Miles. Really, the only thing on my body giving me issues was my right calf. It felt like it was going to cramp up starting at about mile 6. I just made sure I didn't push off to hard with it. Once I got to mile 8 though, I was pretty sure I was going for 12. I was also suprised that I was able to run that far averaging under 8 minutes per mile. That is going to hurt tomorrow. I reallyn need to start running slower on long days.
Right when I hit 10 Miles, it started to down pour, I got soaked, and I was running right into the wind and rain on mile 11. Felt great when I was done though. Ran 2.7 miles farther than I ever have. I was going to run this yesterday, but I felt sick all day, must have been the pasta I at the night before......or the drinks I had after the pasta.
Oh yeah, knowing that I was going to be doing some long runs, I picked up this hydration belt over the weekend. Holds 4 bottles, each holding 10-11 ounces of Gatorade. It was a little awkward to wear at first, and I had a hard time drinking out of the bottles till I got a system. I think I am going to like it.
Posted by Jason Perks at 5:36 PM 0 comments
2 Miles - 15:55
Ran 2 easy miles today. Still a little sore from the 9 miles I did on Monday, and then not resting and running 4 miles the following 2 days. I think I will take tomorrow off, then go for 10 miles on Sunday.
Posted by Jason Perks at 5:27 PM 0 comments
Labels: Training
4 Miles - 31:42
Well, back running on my own again, and yes, I had a hard time running slow. Even though I was really sore today, I still ran under 8 minute miles. I'm sure I'll be feeling it tomorrow, which I will take off.....and maybe watch a little of the NCAA's. Then an easy short run Friday, take Saturday off and run 10 Miles on Sunday.....
Posted by Jason Perks at 4:44 PM 0 comments
Labels: Training
4.35 Miles - 39:45
Nice easy pace around the lake today. I felt good, no joint pains, just the expected sore muscles. This weather is just teasing us though, warm, cold, warm, cold, cold, cold..........
Posted by Jason Perks at 9:36 PM 0 comments
Labels: Training
9 Miles - 1:13:21
9 Miles today, that's a long way to run, a long time to run. That's the longest training run I have ever done. I felt pretty good, and judging by my time, I think that's about an 8:09 mile pace, I was feeling great. Got a little tired at the end, I think I might need to start bringing gatorade with me to get a little shot of carbs in that long of a run. It was warm out when I started, well, the sun was out, it was about 35 degrees, but the sun was warming, but by the end of the run, the sun was a lot lower, and man I got cold.....Note to self on these long runs......the temp will change one way or the other. I think I am going to go for 10 Miles on Sunday.
Posted by Jason Perks at 9:31 PM 0 comments
Labels: Training
4 Miles - 31:27
It's nice here in Louisville, 55 degrees. Went for a nice little jog down here. It wasn't the greatest neighborhood, maybe that's why I was running so fast. Didn't feel like it though. It was a bit tricky, no sidewalks, cars not stopping at intersections..........still felt good though. I was a little sore, probably from the 8 miles on Tuesday. I think I still need to take tomorrow off to rest up. I will run again on Saturday in Detroit at my sisters.
Posted by Jason Perks at 3:31 PM 0 comments
Labels: Training
8 Miles - 1:08:58
8 Miles today, I knew I wanted to do it this week, but with how weak I was yesterday, I was a little nervous about doing it today. And I will be on the road the rest of the week, so I didn't want to do it out of my comfort zone. It didn't feel too bad, I could feel the effect of the pounding by mile 7, I'll just have to get used to that again. I took athe same route in the opposite direction than last time I ran 8 Miles becasue I remember the end of tha run being all up hill. Well, this way the last 4 miles was all up and down hill, not much easier. So I will take tomorrow off since I haven't rested a day after the race, and see how I feel Thursday.
Posted by Jason Perks at 8:25 PM 0 comments
Labels: Training
4.35 Miles - ???????
Had my watch today, just forgot to start it. No worries, I didn't need to time today to know it was slow. I was a little sore, and tired. Post race downers, maybe I should rest, post Flu downers, maybe I should rest, not much sleep downers, maybe I should rest?????? Whatever it is, it didn't give me confidence for running 8 miles tomorrow.....especially if it's cold like today.
Posted by Jason Perks at 4:40 PM 0 comments
Labels: Training
4 Miles - ??????
Not sure how long it took me to run my 4 miles today, I left my watch in my running jacket, which I left at Mark's after the race yesterday. Might have been a good thing, I just took an easy jog today, no clock to run against, just me and my thoughts. Haven't decided if I am going to run 8 Miles tomorrow, or Tuesday before I leave for Louisville. I felt fine today, but I don't want to push it.
Posted by Jason Perks at 12:52 PM 0 comments
Labels: Training
3.15 Miles - 22:00
I felt better this morning so I decided to give the race a try. The Spectrum Health Irish Jig. It was chilly, 30 degrees I think. I didn't bring a hat or gloves thinking that I would stay warm running, nevermind the hour I had to wait for the race to start.......guess I forgot about that. Again, I felt so good at the start of this race, I decided to just take off and break all kinds of records......Mile 1, about a 7 Minute pace. So mile 2 was tough, Between that fast start and the flu, I didn't have a lot left. Mile two had a small hill in it, and I normally do well on hills, well, this on was tough on me today. So mile three I was wondering if I was going to finish.....
But I think in the end I was just phsycing myself of, being my first race and all. I finished with my best 5K time ever, 22 minutes flat which is a 7:05 minute mile average. So all in all, I would have to say a good start to the season.
Posted by Jason Perks at 7:39 PM 0 comments
Labels: 5K, Grand Rapids, Personal Record - Time, Race
Okay, so I'm not throwing up, but I am pretty sick. Last night I started to get the chills, and sweating, getting dizzy, and my whole body started to hurt. This morning I could barely get out of bed, my joins and back were killing me. I am home from work now, it hurt just to sit in my chair. So this does not bode well for me making the starting line tomorrow morning, let alone performing well.
Posted by Jason Perks at 12:08 PM 0 comments
Labels: Sick
4 Miles - 30:11
Man it was nice out today. Probably why I hit it so hard. I have been thinking about this 5K I am running on Saturday, and not knowing what to expect. The last one I ran, a little less then two years ago, was at a 7:13 pace. I haven't been doing speed work yet this year, or tempos, I have been just trying to get myself used to running everyday. So I have had nothing to gauge how I was going to perform. I was thinking that 7:30 pace for the race would have been good. Until last night, I ran 4 miles at about a 7:33 pace. So on Saturday, I should be able to run better than that over 3 miles and the race adrenaline. So that was a good motivator, and a confidence booster. Just what I need right about now as I am going to start increasing the miles and the difficulty of my training.
Posted by Jason Perks at 8:21 PM 0 comments
Labels: Training
4.35 Miles - 39:30
Ran around Reeds Lake today, slowly. It was a nice run, good scenery, houses, the lake, lots of people. It was also a nice change from going around the block at my place. I think I definatly will run this again when I get to the 8 mile point. I felt pretty good though, my legs were not tired, didn't have any pains in my knees or calves. Just a little stiffness/soreness in my ankles.
Posted by Jason Perks at 7:42 PM 1 comments
Labels: Reeds lake, Training
6 Miles - 51:08
I think I ran six miles today, I went out with the intention to, brought my GPS receiver. Unfotunatly, it died around 4.8 miles. I know the route I was taking was close to 6 miles, and I was on about an 8.5 minute mile pacs, so I ran till I hit 51 minutes. I felt a little rough in the first three miles, my legs were tight, and my quads and shin muscles (whatever those are called) were killing, but by the end of mile 5, I felt great. Even better after 6. This is the farthest I have run this year, this might be the start of my weekly increase in the long run.
Posted by Jason Perks at 5:17 PM 0 comments
Labels: Training
4 Miles - 32:46
I felt good today, I thought I was running slowly, taking small steps, but everytime I got to a mile marker, I noticed I wasn't going all that slow. I didn't have any pains in my knees, ankles or calves, and my legs didn't get too tired.
Posted by Jason Perks at 6:46 PM 0 comments
Labels: Training
4 Miles - 32:42
I was home and able to run today, and my legs felt good all day, which sometimes gets me into trouble. I started out today running, again, faster than I should, but I slowed it down about a quater mile into it. I ran the first 2 miles at and 8 minute average, the third mile I slowed to about 8:45, and the fourth mile was about 8:15, so I was still fairly strong by the end of the run. I think the plank ab workouts I have been doing while stretching have been helping as well. My upper body feels a little more stable, and my lower back doesn't hurt anymore when running.
Posted by Jason Perks at 8:23 PM 0 comments
Labels: Training
2 Miles - 17:42
I was sore today, I thought about going 4 miles, but about half a mile in, my calf felt like it was going to go, so I made the executive decision to just do two miles. I will be sore again tomorrow, so I will rest......that and I have a wine tasting in Holland that I am going to...but good timing. And depending on if I fly to Harrisburg or not Friday, I might not run then either.
Posted by Jason Perks at 4:27 PM 0 comments
Labels: Training
4 Miles - 33:57
So I was sore today like I expected after running so hard yesterday. I didn't feel tired, just my legs were sore, especially my calves and quads. I ran faster today than I probably should as well, with a 8:45 mile average, I should be running in the 9-9:30 range for my easy runs, I just have a hard time running that slow.......I need to learn though.
Posted by Jason Perks at 11:56 PM 0 comments
Labels: Training
Posted by Jason Perks at 4:50 PM 0 comments
Labels: Training
Posted by Jason Perks at 8:40 PM 3 comments
Labels: San Francisco, Training
2.1 Hilly Miles - 18:21
I am in Cali, at my aunt and uncles vineyard, went for a run today. I walked to the gate to get out of the community to warm up, and when I got there, it wouldn't open, the code wasn't working.....so I was stuck. Nothing left to do but run up and down the road from thier place to the gate.......which is one big steep hill, a few times up and down that and I was hit.
Posted by Jason Perks at 8:36 PM 0 comments
Labels: San Francisco, Training
4 Miles - 32:02
It wasn't bad out today, cold, but not snowing, and it hasn't for a few days, which meant the sidewalks were flat, not clear, but flat snow and ice. So after a days rest I thought I might push it a little and see how I felt. I was on pace for 7:30 to 7:45 minute miles through 3, then that last mile, that always gets me. The road plows pushed all the snow onto the sidewalk on that side of the block, so it was rough going, and my last mile was less than easy. My quads were pretty sore after trying to keep pace while slipping around.
Well, I am taking tomorrow off becasue.....I am flying to San Francisco for a few days of relaxation.....and running, then a day or two of work.
Posted by Jason Perks at 6:00 PM 0 comments
Labels: Training
4 Miles - 36:50
Wore my face cover today, good thing too, it was 15 degrees. There was a lot of deep snow I had to jump through, but it covered the ice which was good. All this running on the snow and ice, the 4 miles I run feels like 5 or 6, and it feels like I am running uphill. So I know my legs are going to be in shape when it melts. I am just worried about my form, and injuries. Me knee is starting to hurt a little again......
Posted by Jason Perks at 5:09 PM 0 comments
Labels: Training
4 Miles - 36:02
Thought I would be ok today without my face cover.......not sure what I figured it was going to be like, I knew it was snowing hard. Today, for the first two miles anyway, was some of the worst conditions I have run in. It was about 20 degrees, be the wind was right in my face, blowing wet snow at me. Good times, and those pitfalls I was falling into yesterday were still there, only there was no water in them today. Still felt good to get out there and run though. I may sound like I am complaining, but I'm not, I am mearly reporting what I saw.
Posted by Jason Perks at 5:04 PM 0 comments
Labels: Training
1 Mile???? - 8:30
Nice day out today, 41 degrees, which means the snow is melting, which I am all about. I thought today would be a little icy, and a little wet. My condo parking lot was a mess, it was hard just to walk out. Then I got to the block I run around. About 10 steps into the run, I sunk about a foot and a half into a pool of slush, and the next 6 or 7 steps were the same. It looked like solid snow and ice, but man I dropped through it quickly. My feet were soaked and freezing. I wasn't in a little valley either, I was on top of the hill.
So I turned around and decided to go the other way around the block, at least get 2 or 3 miles in. Same thing that way, only this was only about a foot deep. So I turned around again and just ran around the roads in my area until meet feet were aching from being soaked and cold. So about a mile. It's supposed to be about 17 degrees tomorrow, so that might make for some interesting turain as well. All for the good of running.
Posted by Jason Perks at 12:35 PM 2 comments
Labels: Training
4 Miles - 33:49
It was a beautiful day today, despite being 25 degrees. The sun was out, the snow was melting, no wind, not bad. I felt good today too, started out on about an 8:10 minute mile pace through 3 miles, the sidewalks were snowy, but not too bad. Until that 4th mile, the snow was thick, and somewhat stiff, so about 3/4 of the time my foot would sink at an awkward angle, and that last mile was uphill, making it worse. Still finished ok though, I might go the other way tomorrow and get that part over with.
Posted by Jason Perks at 12:30 PM 0 comments
Labels: Training
2 Miles - 17:01
Had to hit the treadmill today here in Louisville.
Posted by Jason Perks at 4:35 PM 0 comments
Labels: Training
4 Miles - 33:31
I think my calf is ok, I felt good today, other than the cold. No relief in sight.
Posted by Jason Perks at 4:34 PM 0 comments
Labels: Training
2 Miles - 17:30
Just testing my calf out today, felt good.
Posted by Jason Perks at 4:32 PM 0 comments
Labels: Training
1 mile - 8:35
It appears the strained calf I got last week was a little worse than I had thought. I rested and stretched it all weekend, then went out last night on a run. A mile into it I couldn't put any weight on it. So, I will rest and stretch for another few days and see where I am on Satruday.
Posted by Jason Perks at 9:29 AM 0 comments
Labels: Training
6 Miles - 49:58
Just not as much of it as I got. It was about 45 degrees today, a little drizzle as I took off for my run. It was nice, I was wearing shorts, which felt good, and the snow was almost all gone. Nice day for a run. After 3 miles however, it started to pour, and all of a sudden, it got a lot colder. I poured the rest of the run, and continued to get colder. My legs were numb when I got done. After 4 miles, me left calf started to cramp up, which I thought was going to stop me. I was able to stretch it out a little while running and finish, I just hope it doesn't hurt me for tomorrow.
Posted by Jason Perks at 5:00 PM 0 comments
Labels: Training