A nice 4 mile tempo on the track 4:58, 4:53, 4:54, 4:48 = 19:35. Followed up with relaxing 200s over hurdles.

After a great weekend of hard training it finally caught up to me. Tuesday’s workout did not quite happen the way I wanted…3 x 1600 4:34, 4:39, 4:38. Not the direction anyone ever wants in a workout. At least I manned up for the 400’s hitting 59, 60, 57.

Today will be a light recovery day.

After Fridays 5 mile tempo I wanted to come back and try it again. So back to Michigan Rehab to jump on the AlterG.

10 miles down in 55:31 closing the last five in 5:00, 4:55, 4:50, 4:45, 4:30. Topping the weekend off with an additional 14 on Sunday. A great weekend 🙂

Had a nice week of training.  Monday was a pretty hard core ladder working our way down from 2k to 400m.  I didn’t know I could still run a 55 second 400m, so that was good news 🙂

Then Tuesday we care right back and did 1k hill repeats in the Ann Arbor Arboretum.   One of the most beautiful places to run in Washtinaw County.

No Turkey Trot for me this year, I had too many workouts.  Friday I was back at Michigan Rehab knocking down 5 miles at 5:00pace on the Alter-G.

I hope your Thanksgiving was filled with good food, family, and fun.  Happy Trails!!

After being in Miami, Fl last week, for www.RunSignUp.com …I now realize just how much I hate this time of year. When fall first sets in, so many people get the zeal of the XC season. The leaves look so beautiful and best of all doughnuts and cider…but then there is this time of the year…it gets dark early, most of the days will be filled with overcast and the world (Michigan) just looks grey…maybe I would like this time of the year more if I hunted hehe. But I know as soon as those first few inches of snow fall and we put the tree up, I’ll know why I call this home.

Nothing like a long run down trails of fresh snowfall with a cold, crisp, clean air filling your lungs…and possibly blindsiding one of your teammates with a snowball to the head.

As beautiful as Miami is, I just can’t have Christmas spirit without cold and snow…plus Santa’s sleigh probably doesn’t go to well in sand.

And just so I can keep this post in the training log…6 mile tempo @ 5:25 pace 🙂

13 x 400m today averaged around 69 seconds.;-)

Even though my hip is still on fire I managed to pull off a nice work out on Tuesday. Just something simple as 2 x 1600m 4:30 then came back in a 4:24. Not to bad for a relaxing workout. Now I have lifting this morning with the boys then Alter-G this afternoon, then it will be time to pack for Miami. 80 degrees!!!!

Training log has been a little lite.  I think I spent a little to much time on my legs after the marathon.  Three weeks seems to be the rest up period and I started hitting the workouts a little quicker.  Tried to do another hard tempo run and that just didn’t go as planned.  Now my hip is a little inflamed but we will see how it holds up on the track today 🙂  So when all else fails LIFT.  So I have been hitting the weights with my buddies Ken and Rock in the morning.  I need to get my core back to steeple strength so I can catch myself when landing off of the water jump.

10 x Mile today averaged 4:55 pace.  Felt great…maybe I should have tried something like that before Detroit hehe.

I have never done a work out like this before in my life.  I don’t know if I have ever gone past 6 miles in a repeat sessions.

When I was told what the workout would be, I instantly began getting scared and talking myself out of it…maybe only doing 6 or 8, but not 10, no way.  Then mile after mile I kept telling myself I can do this.  Think of how strong this will make me; mentally and physically.  Lap after lap I just kept chugging along and gaining more confidence.

This just goes to show how easy and quickly we can talk our selves out of something that we might be just a little afraid of.  Like a first time runner telling them selves “There is no way I could ever run a 5k.”

Dive in head first…the mind gives up before the body.

Happy Trails

Sunday, 2 weeks from the marathon and it was my first long run since.  Went out with the EMU boys and had a nice relaxing 16 Miles right around 6:05 pace.  Feet still a little tired but overall it was a good solid run 🙂