Decided to bump up the mileage this week and start getting serious about a marathon this spring. Headed out Monday for a 15 miler (previously long was my half marathons) and it went really well. Picked a pretty flat route except for the last half mile which was a pretty good incline. Ran the 15 in just over 2hrs which was about 8:15 pace. I could probably slow that down a bit and will definitely do so as my distances increase. It was an encouraging run and a boost to the ol' confidence as I make my push to the full distance.
Finished the week with 3 mile jog/sprint treadmill workout, a 7 mile slow run with a friend and another 3 mile treadmill run. Legs feel strong and the soreness from the 15 miler faded by the time I did the 7 miler 3 days later.
Weather has been pretty decent here for January which has made the outside runs more pleasant. Very close to adding another employee in my department at work. If it goes through, I will be on the books for the Nashville full!
Stay tuned!
Saturday, January 29, 2011
Saturday, January 22, 2011
Post Race (Arizona RnR)
Ahhh..... Arizona.....What a great place for a race in January and a great race it was. Got to meet Ryan's runner friend Alison and run in perfect running conditions. All of our times were very respectable and aside from a few minor aches and pains our recovery was pretty smooth. Our average mile was somewhere sub-8:00 and we really kicked the last 4 miles which felt pretty good.
Got to hang with the fam after the race which means a lot of drink, hot tub, food and.... drink. Stayed up til almost 4am screwing around! It was a great time and of course the day after the race we hit the golf course (see pic above). This shot was from a picturesque par 5 that Ryan stuck the green in 2. We will just say that he missed his eagle put but at least he didn't miss it short.
Definitely a race I would do every year since my parents live down there and it was a great escape from the weather up here in Washington. Signed up for Seattle RnR Half (June 25th) this week and am seriously considering Nashville's RnR Full in April. Stay tuned.
The Luke
Thursday, January 13, 2011
Day shift... Blah
It was necessary this week for me to change my work schedule in order to head down for the Rock n Roll half in Phoenix. So, straight days it is M-F 7-3:30... I'm usually the weekend man where there are no suits around, less craziness, etc. It is now Thursday and I'm doing ok with the weekday grind but I sure do prefer my weekend gig. Seems I'm more tired working straight 8's than when I do my 16 hour weekend shifts.
Anyway, I got a run in Sunday (3.6) and did a 4 and a 3 on the treadmill the last two nights. I'm always cautious not to undertrain or overtrain and I'm certain I've not quite figured it out. However, race day has always been good to me so I'm happy with it. The plan is to take tonight off (get a lift in though) and then perhaps do a chug-a-lug 2 miler on Friday after work. Once in Phoenix, Ryan and I might do a mile or two just to breath that air once before the race and then we will get after it. That will give me around 25 miles for the week and I hope to only increase mileage from there.
Really excited about this race and heading down to hang with my parents with my brother there as well!
Luke
Anyway, I got a run in Sunday (3.6) and did a 4 and a 3 on the treadmill the last two nights. I'm always cautious not to undertrain or overtrain and I'm certain I've not quite figured it out. However, race day has always been good to me so I'm happy with it. The plan is to take tonight off (get a lift in though) and then perhaps do a chug-a-lug 2 miler on Friday after work. Once in Phoenix, Ryan and I might do a mile or two just to breath that air once before the race and then we will get after it. That will give me around 25 miles for the week and I hope to only increase mileage from there.
Really excited about this race and heading down to hang with my parents with my brother there as well!
Luke
Saturday, January 8, 2011
A little cold for a long run....
Missing friends this week as I return to the grind but had a great training week. I don't taper like I'm "suppose" to but it works for me. I ran a little under 25 miles this week and yesterdays run of between 5 and 6 miles was the strongest I've felt in a long time.
Monday, however, was not so strong as I chose to do a 10 miler with the breezy Tri-Cities weather hovering somewhere in the teens. The sun dipped behind Badger Mountain at about mile 6 and from there... Lets just say that the chill set in. There were parts of me that lost feeling that I would have rather stayed comfortably warm. Time for some spandex I do believe. And what made matters worse was that I didn't cap a bottle on my fuel belt properly so for 4 miles I was sloshing Cytomax all over my back... Awesome.
So it was a great week and I'm feeling perfect rolling into the Rock n Roll Phx event! Gonna do a few maintenance runs next week and then head south for the winter (3 days).
The Luke
Monday, however, was not so strong as I chose to do a 10 miler with the breezy Tri-Cities weather hovering somewhere in the teens. The sun dipped behind Badger Mountain at about mile 6 and from there... Lets just say that the chill set in. There were parts of me that lost feeling that I would have rather stayed comfortably warm. Time for some spandex I do believe. And what made matters worse was that I didn't cap a bottle on my fuel belt properly so for 4 miles I was sloshing Cytomax all over my back... Awesome.
So it was a great week and I'm feeling perfect rolling into the Rock n Roll Phx event! Gonna do a few maintenance runs next week and then head south for the winter (3 days).
The Luke
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