Just a little update on the running front. Last time I updated everyone, I had just ran my first half marathon...well, that was 3 1/2- 4 months ago...a lot has happened and changed since.
My training as been going really well since the half marathon. The fall/winter saw more consistent mileage than I have ever ran in my life. I was training consistently at the 70+ miles/week throughout all of the fall, with a few 80+ mile weeks. Those two 80+mile weeks were the most miles in a week I have ever ran. Towards the end of the fall, I ran my first PR at any distance (not including my half since that was my debut!). At the Villa Park Prodigy 5k in late October, I ran 14:58, the first time I have broken 15:10! I had run 15:10 a few weeks before at the Norwood Park "going in circles" 5k and won $100, so I knew with competition I was ready for a fast 5k. (although I was hoping no one would show up since there was $1000 on the line...). I ended up in 3rd place at the Prodigy 5k and still took home $250 (which was nice to have that night as Beth and I celebrated Halloween in Chicago).
After that the rest of November was spent training as we started adding in 200 repeats (15x200 started out 35 secx5, 34x4, 33x3, 32x2, 31x1...etc) We have been doing 200 repeats once a week like this ever since Nov. 7th. We have progressed to 15x200 starting at 32x5, 31x4, 30x3, 29x2, 28x1. Really just trying to get that 4:08 and under mile pace feeling in the legs. This led to running a mile road race in St. Louis while I was down for the USATF annual meeting. After being rabbit through 800 in 2:08, the 2nd half was into the wind and uphill the last 400, I ran 4:24 on the road and on my own, which felt really good to run. Two weeks later, all of this hard work led to a solid effort in my first 3k since 2004 indoor season (my only 3k in college). My PR in the 3K was from high school at 8:54 outdoors. I led the whole race at Grand Valley State in Michigan, until the last 800-900 meters, I ended up 3rd and ran an 8:35, but know my legs had a sub 8:30 in me, which was my goal, but still it was/is my pr and was still nice to say!
The remainder of December and early January, with the weather we had here in Chicago, made for some great training. I got out to an ok start on the indoor track running a 2:31 in the 1000 at Iowa. I was a bit tired during that race after a full morning of core work/drills for a video Charlie is putting together. Either way it felt good to let loose on the indoor oval! After two meets of "workouts' and working on tactics in the mile, I finally got a good mile in me at GVSU on Feb. 10th. My calf had been bothering me since earlier in the week, but was feeling fine through warm-ups, but once the gun went off I was feeling the "knots" in my soleus. I ended up backing off a bit the first 500+ meters which ultimately made me lose ground with the lead pack. I caught on with a Loyola runner (jacob) and moved with him, he had a nice little kick and pulled away a little from me the last 150meters, but with 50meters left I got tripped up from behind and lost my kicking legs, not to make excuses, but I think it cost me close to a half second and never really reached top speed. I finished up in 4:13.62, a new indoor mile PR, which was previously ran on the same weekend in 2004 at Iowa State. The results didn't represent the shape I am in due to my calf issues, but a PR is a pr and I'll take it!
On top of all the recent racing and great training (despite the recent calf issues) I don't think I'd be as strong as I was without the consistent training, due largely to the program that Charlie Kern has set up for me, Olympia Chiropractic for helping keep me adjusted and healthy, and an amazing family that helps out in normal day-to-day needs and necessities. Due to my calf issues, I took Sunday Feb. 12th off, MY FIRST DAY OFF SINCE SEPTEMBER 14, that's 152 days in a row, by far the most days I've trained in a row and by far the best training of my life!
My training as been going really well since the half marathon. The fall/winter saw more consistent mileage than I have ever ran in my life. I was training consistently at the 70+ miles/week throughout all of the fall, with a few 80+ mile weeks. Those two 80+mile weeks were the most miles in a week I have ever ran. Towards the end of the fall, I ran my first PR at any distance (not including my half since that was my debut!). At the Villa Park Prodigy 5k in late October, I ran 14:58, the first time I have broken 15:10! I had run 15:10 a few weeks before at the Norwood Park "going in circles" 5k and won $100, so I knew with competition I was ready for a fast 5k. (although I was hoping no one would show up since there was $1000 on the line...). I ended up in 3rd place at the Prodigy 5k and still took home $250 (which was nice to have that night as Beth and I celebrated Halloween in Chicago).
After that the rest of November was spent training as we started adding in 200 repeats (15x200 started out 35 secx5, 34x4, 33x3, 32x2, 31x1...etc) We have been doing 200 repeats once a week like this ever since Nov. 7th. We have progressed to 15x200 starting at 32x5, 31x4, 30x3, 29x2, 28x1. Really just trying to get that 4:08 and under mile pace feeling in the legs. This led to running a mile road race in St. Louis while I was down for the USATF annual meeting. After being rabbit through 800 in 2:08, the 2nd half was into the wind and uphill the last 400, I ran 4:24 on the road and on my own, which felt really good to run. Two weeks later, all of this hard work led to a solid effort in my first 3k since 2004 indoor season (my only 3k in college). My PR in the 3K was from high school at 8:54 outdoors. I led the whole race at Grand Valley State in Michigan, until the last 800-900 meters, I ended up 3rd and ran an 8:35, but know my legs had a sub 8:30 in me, which was my goal, but still it was/is my pr and was still nice to say!
The remainder of December and early January, with the weather we had here in Chicago, made for some great training. I got out to an ok start on the indoor track running a 2:31 in the 1000 at Iowa. I was a bit tired during that race after a full morning of core work/drills for a video Charlie is putting together. Either way it felt good to let loose on the indoor oval! After two meets of "workouts' and working on tactics in the mile, I finally got a good mile in me at GVSU on Feb. 10th. My calf had been bothering me since earlier in the week, but was feeling fine through warm-ups, but once the gun went off I was feeling the "knots" in my soleus. I ended up backing off a bit the first 500+ meters which ultimately made me lose ground with the lead pack. I caught on with a Loyola runner (jacob) and moved with him, he had a nice little kick and pulled away a little from me the last 150meters, but with 50meters left I got tripped up from behind and lost my kicking legs, not to make excuses, but I think it cost me close to a half second and never really reached top speed. I finished up in 4:13.62, a new indoor mile PR, which was previously ran on the same weekend in 2004 at Iowa State. The results didn't represent the shape I am in due to my calf issues, but a PR is a pr and I'll take it!
On top of all the recent racing and great training (despite the recent calf issues) I don't think I'd be as strong as I was without the consistent training, due largely to the program that Charlie Kern has set up for me, Olympia Chiropractic for helping keep me adjusted and healthy, and an amazing family that helps out in normal day-to-day needs and necessities. Due to my calf issues, I took Sunday Feb. 12th off, MY FIRST DAY OFF SINCE SEPTEMBER 14, that's 152 days in a row, by far the most days I've trained in a row and by far the best training of my life!
3 comments:
Hey man that's great to hear your training is going well and that the races are starting to line up!
Great work keep it up. Let the PRs keep coming!
Proud of you.
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