Monday, October 31, 2011

10/31 Halloween!

Did some core syn dvd, just to burn some junk off.  Need to get back into more core ab work. Trying to take it easy all week so I have something for the Hot Chocolate 15K this weekend in Chi Town.

10/30

Trail day... rode the mountain bike 10+ miles at Indian Camp Creek, then changed and did a 3 mile trail run.  Would have liked to have done more, but didnt want to push it and drain the body. (although I did do 2 monster hill repeats!)
*Note: Injured big toe this day - still not sure what problem is

10/29 Gumbo Flats Pumpkin 10K

Ran the Gumbo flats 10K with Bob - good run, started nice and easy slow, then picked it up pretty good at the half way.  Legs really felt tired at the finish, not much of a kick left.  The FOOD after was crazy! Talk about a cheat day.... Oi!

10/24-10/27

In Atlanta for work.  Wore my compression gear to help with circulation on the flight, etc. Busy week of sitting in a meeting room all day.  Wasnt able to do much. Tuesday morning did some stretching and pushups, then tried the eliptical for a little bit.  Wednesday morning tried the treadmill for a couple miles, nice and slow.  Thursday hit the treadmill again for 2 miles, then jogged down to the drugstore for some meds.  Sinus cold from sitting in the meetings, or from sick people.

Sunday, October 23, 2011

Sun 10/23 Marathon Race Day

Rock and Roll St Louis Marathon - 3:29:39!
Race report to come....

Saturday, October 22, 2011

Sat 10/22

Rest rest rest... nerves started up, tough to stay still, didnt sit down til after 5... then couldnt sleep

Friday, October 21, 2011

Fri 10/21

3 mile easy run, then walking around the Expo.  Had pasta for dinner, trying to relax!

Thursday, October 20, 2011

Thur 10/20 Rest

Rest - trying to increase carbs, stay moving, but not do too much... Expo tomorrow!

Wednesday, October 19, 2011

Wed 10/19

Speedwork-
Started at Dierbergs, 1.1 mile warmup, 2 x 1 mile @ 6:30 + 800m jog, 1 mile cooldown.
Watch died during the second repeat, but pace felt good.

Tuesday, October 18, 2011

Tue 10/18

Easy 3 mile loop @ 8:20 pace

Monday, October 17, 2011

Mon 10/17 rest

Another rest day... was going to go to xfit in am, but thought it was better to rest.. Still may do the wod at home just to be moving... if so, its:
3 Rounds
10 Push Press
50 walking lunges

Sunday, October 16, 2011

Sun 10/16 rest

2nd taper week... hard trying to not do too much.  Went mountain biking with Wyatt.  Had a blast on the flat smooth trails!  He did great on the more rocky/rooted stuff too, just a little scared on some of the hills/drop-offs.
1 hour of easy spinning.

Saturday, October 15, 2011

Sat 10/15

Last long-ish run.  9.3 miles @ 8:23 pace, did 1 MP mile.  Nice flat course on chesterfield levee.  Felt nice, little chilly, mild pain after run.  New shoes did good, felt secure and cushioned.

Friday, October 14, 2011

Fri 10/14 - rest

planned on core xfit class, but it was cancelled, so bought new shoes instead. Got Brooks Pure Flow today, first run tomorrow.  did some ab work

Thursday, October 13, 2011

Thur 10/13

Easy 3 miles @8:14 pace

Wednesday, October 12, 2011

Wed 10/12 tempo

Tempo run 5.5miles - (avg 7:46), warmup, then 3 mi @ 7:05, then cool down.... oh yeah, in the rain... blah.  Foot hurts now, going to ice (wore Silence red)

Tuesday, October 11, 2011

Tue 10/11 OHS

WOD - Overhead Squat.  Find 1RM, then 3 x 3 @ 85%
Used 110# as 1RM - really need to improve this.. sure I can do more, had failure on the brain and gave up early, went too light.
3 x 3 used 95#... VERY easy (did 3, 3, 5... then 2x power snatch)
AMRAP 40% - 55# - 30 (started to loose balance so gave in...)

also worked on chest 2 bar pullups

Monday, October 10, 2011

Mon 10/10

Easy run - 4.5 miles @ 8:13 pace.  felt good, getting anxious, ready to taper (hopefully!) Feet really need the recovery time!

Sunday, October 09, 2011

Sun 10/9

Legs felt good after sat long run, so decided to go for a little mountain bike ride.  Went to Indian Camp Creek and rode for 1.5 hours.  Leisurely pace, just to spin the legs and not pound the feet.  Great trails!!

Saturday, October 08, 2011

Sat 10/8 - last long run!

Long run - 20 miles @ 8:28 pace.  Ran Creve Couer lake to St. Charles river front on Katy.  Felt great on the run, used 3 gels, 1 bottle Heed, plus some Gatorade. Picked up the pace a little at mile 17. Last mile the foot was starting to hurt pretty bad, so last half mile was junk!  Overall, great last long run before the marathon.

Friday, October 07, 2011

Fri 10/7

Core Conditioning - took it easy.  did some box jumps and rows to warm up, then worked on muscle ups... ALMOST had it!

Thursday, October 06, 2011

Thur 10/6

did ab ripper, then wod: 21-15-9 pullups, pistols (pistols really sucked)

Run 5miles easy 8:20 pace

Wednesday, October 05, 2011

Wed 10/5

Speedwork - 1.5 mile warmup; 4x1600 @6:40, 800m jogs; 1.5 mile cooldown.

Tuesday, October 04, 2011

Tue 10/4

WOD - 5 Rounds for Time
10 Toes to Rings
10 Kettlebell swings 53#
7:52

Monday, October 03, 2011

Mon 10/3 - Rest/Recover

Wanted to run 5, but foot was killing! Rested, then jogged 1 mile and walked with Lori.

Sunday, October 02, 2011

Sun 10/02

Cowbell HalfMarathon- tune up and test run
1:38.39 7:32 pace


Chkpnt     Time           Chip Time    Chip Pace    Gun Time    Gun Pace
Start         8:31:18am                                                   
4 Mile      9:01:34am   00:30:16      00:07:34      00:30:28      00:07:37
8 Mile      9:31:54am   01:00:36      00:07:35      01:00:48      00:07:36
Finish     10:09:56am   01:38:39      00:07:32      01:38:50      00:07:33

Saturday, October 01, 2011

Sat 10/1

Race to Cure Lymphoma 5K - 20:22? 1st AG
felt good, kept pace easy 6:45-7 for first 2 miles, then decided to pick it up.  May have run too fast for last mile, will see tomorrow.