Got up early and got prepared to go for a long training run. I would prefer to do it on the trail, but the longer runs are not easy to get aid back there, so I limit the trail to 12 mile or less training runs, because I can carry all the aid I need for that distance.
I went for an adventure around Wichita. I did the first 20 miles in 3 1/2 hours and 30 miles in 5 1/2 hours. I was on a pretty good pace for me. I decided to cut the run short and just get to the pool. I ended up doing a little over 34 miles, then lounged at the pool for an hour and a half or so, then went home.
I decided to suit back up and finish what I had originally was going to do which was 40 miles today. I decided to go back out on the trail this time. stayed pretty close to home though, so I was getting creative as to what trails I went down and zig zagged through another, it was quite fun just going out to just get a little under 6 miles.
Ran into a weird old man a couple of times. He just stared at me as I went by. said hello to him, but no reply. Then I think I scared a couple of teenage boys hanging out next to their motorcycles. They wasn't sure what to think of me and why I would be back there running.
It was still very hot at 5:30 when I went back out. The wind had died down and the bugs were thick. Was glad that I was not going to be back there more than an hour. As much as I run back on the trail, I know the distances in different areas real well. After I goofed around for a while, I got to a distance where I knew I could just do a particular route and it would come out to the 40 miles I wanted today.
Even though this was split into two runs, I was able to stay at 5 miles in 1 hour which is what I try to shoot for with breaks when training. I was very happy I was able to accomplish this.
I ran 40 miles in 8:00:23.
Monday, May 28, 2012
Sunday, May 27, 2012
Rocky Mountain Run
I got to run in the most awesome place I have ever ran. My nephew was getting married, so we were headed to Westminster, CO for a few days. It was a no brainer that we were going to get in a training run while we were there.
We decided to find the Mesa Trail. This is located in the foothills of Boulder, CO. We found a trailhead right off a residential street. We had to run on a gravel path for about 3/4 to 1 mile to get into the trails headed up the mountains.
Going up the gravel path was up hill of course, and I felt like I was going to die within the fist 1/4 mile. So I slowed my pace for awhile and power walked up the hill to get my breath. This area is around 5,400 ft of elavation. Checked and Wichita is around 1,200 ft. Doesn't seem like a big difference, but it was. This area gained around 1,400 feet I believe.
I finally got comfortable with the surroundings and started to push it a little. I could not believe how many people utilized the trails there in Boulder. There were people of all ages and all walks of life, everything from those out for a nice walk to the serious runners.
Most everyone that I passed by were very nice. Said "hello" or "good morning". I was very suprised.
With starting our run around 9:00, it was around 52 degrees and the two hours we were there it might have went up around 10 degrees. I really wanted to be there longer, but with a wedding to go to that day, that is all we could fit in.
With climbing a lot, there was a lot of walking up the mountian. I could not help but stop every once in a while and just take in all the views. I was like a kid in a candy store. Grinning from ear to ear the whole time. There were so many different trails I could have taken, but since I was by myself I decided when I came to an intersection, that I would always go straight.
I did not get up as high as I would have liked to, but I did not get lost. I got back to the gravel path I started on with 40 more minites I could run, so I went up the mountian and found another trail. It was very rocky, but it gave me the best views of the day. I was around halfway up the highest mountain that was in the area we were running. All I can say is it was amazing!!! That was all up hill, so the run back down was a blast.
The trails were very well mantained and very technical. You had to be very careful not to twist your ankle. The trees were beautiful and everything was green. I cannot say enough about the surroundings. I did not get in a very long run as far as distance, but I would not trade it for any other training run I have ever done.
I ran 8.44 miles in 2:00:17.
Here are the pictures from Patsy's cell phone.
We decided to find the Mesa Trail. This is located in the foothills of Boulder, CO. We found a trailhead right off a residential street. We had to run on a gravel path for about 3/4 to 1 mile to get into the trails headed up the mountains.
Going up the gravel path was up hill of course, and I felt like I was going to die within the fist 1/4 mile. So I slowed my pace for awhile and power walked up the hill to get my breath. This area is around 5,400 ft of elavation. Checked and Wichita is around 1,200 ft. Doesn't seem like a big difference, but it was. This area gained around 1,400 feet I believe.
I finally got comfortable with the surroundings and started to push it a little. I could not believe how many people utilized the trails there in Boulder. There were people of all ages and all walks of life, everything from those out for a nice walk to the serious runners.
Most everyone that I passed by were very nice. Said "hello" or "good morning". I was very suprised.
With starting our run around 9:00, it was around 52 degrees and the two hours we were there it might have went up around 10 degrees. I really wanted to be there longer, but with a wedding to go to that day, that is all we could fit in.
With climbing a lot, there was a lot of walking up the mountian. I could not help but stop every once in a while and just take in all the views. I was like a kid in a candy store. Grinning from ear to ear the whole time. There were so many different trails I could have taken, but since I was by myself I decided when I came to an intersection, that I would always go straight.
I did not get up as high as I would have liked to, but I did not get lost. I got back to the gravel path I started on with 40 more minites I could run, so I went up the mountian and found another trail. It was very rocky, but it gave me the best views of the day. I was around halfway up the highest mountain that was in the area we were running. All I can say is it was amazing!!! That was all up hill, so the run back down was a blast.
The trails were very well mantained and very technical. You had to be very careful not to twist your ankle. The trees were beautiful and everything was green. I cannot say enough about the surroundings. I did not get in a very long run as far as distance, but I would not trade it for any other training run I have ever done.
I ran 8.44 miles in 2:00:17.
Here are the pictures from Patsy's cell phone.
Thursday, May 24, 2012
Thursday training
After I got off work I threw on my running clothes just consisting of a pair of shorts of course. Filled my bottles and off I went. I took my West Wichita route. It was right around 90 degrees and just a slight breeze for Kansas, just perfect for me.
Kept a tempo I was happy with through out the run. Being an ultra runner, a 10:00 mile for me is a decent pace that I am thrilled with. I train at a pace that I want to try to sustain through out an actual race minus the hills, then I power walk as fast as my legs will move.
Within the first mile I was soaked with sweat, it was great. I am a little strange in that I really love to sweat. Fluids could not go down fast enough. Two bottles usually last me around 10-12 miles. I went through both bottles today in a little under 7 miles. So easy to forget how you have to adjust in the summer.
After the run I was still really thirsty. I drank a 32 oz. glass of water, took a shower and headed to the Y for Core Express class and a lower body workout. Took frequent trips to the water fountain and after I get home, I am still thirsty, geez! Well I will get caught up before the evening is over.
I ran 15.06 miles in 2:48:03.
Kept a tempo I was happy with through out the run. Being an ultra runner, a 10:00 mile for me is a decent pace that I am thrilled with. I train at a pace that I want to try to sustain through out an actual race minus the hills, then I power walk as fast as my legs will move.
Within the first mile I was soaked with sweat, it was great. I am a little strange in that I really love to sweat. Fluids could not go down fast enough. Two bottles usually last me around 10-12 miles. I went through both bottles today in a little under 7 miles. So easy to forget how you have to adjust in the summer.
After the run I was still really thirsty. I drank a 32 oz. glass of water, took a shower and headed to the Y for Core Express class and a lower body workout. Took frequent trips to the water fountain and after I get home, I am still thirsty, geez! Well I will get caught up before the evening is over.
I ran 15.06 miles in 2:48:03.
Tuesday, May 22, 2012
Tuesday's training
Well I was able to get out on the trails by my house today. It was a pretty windy day, but that didn't effect the run at all. Felt really strong through it all. I kept the pace very easy. Never really got out of breath or wanted to walk at all.
I went to the Y to do a Core Express class, then went to the weight room and did a bicep and triceps workout. Saw my good friend BJ and his wife there.
Ran 10 miles in 1:40:29
I went to the Y to do a Core Express class, then went to the weight room and did a bicep and triceps workout. Saw my good friend BJ and his wife there.
Ran 10 miles in 1:40:29
Steve's Fun Run
Well I believe that this was the most successful "Steve 50" yet. There was a total of 6 runners that came out, but they were all a blast to run with. Mark Berry from Omaha, NE, Dustin Birdsong from Marquette, KS came as well as Stuart Ray from Andover and Tony Brown from Bentley. I also got to meet two new runners that happen to see the run on Tony Brown's Dailymile page. Ron Micah La Point and Jonathon Goering from Wichita. These are some fun guys to hang around with. They kept me laughing the whole time I they were there.
We were just about to load everything into the car and low and behold, two guys walk up and ask "are you Steve?". I said "yes". It was Ron and Jonathon. They immediately went for the food. I told them they are going to have to run with me to pay for that food. They gladly agreed. They ran one loop with me and we loaded up and went home.
Each loop was around 4.35 miles long. Everyone that came was in no condition to run 50 miles, so I decided before I even started that I was going to go no more than a 50k. We didn't quite make it the 50k distance. Everyone else was done and Patsy had been the wonderful crew that she always is. So I did not want her to have to sit at the shelter any longer.
Ron and Jonathon were game to run more laps with me, but they understood that Patsy would most likely want to get out of the heat and go home. I ended up running 6 loops. Mark ran the first two loops with me and had to back off. He had just ran a 50 mile race the weekend before. Stuart and Dustin was able to run three loops and Ron and Jonathon was only able to run one loop. I believe Tony ran one and a half loops with me and volunteered to go pick up most of the flags and Patsy got the rest of them.
Patsy cooked burgers and put out quite a spread of food to eat. No one went away hungry. I want to thank each one that came. I really enjoyed our time on the trails. I hope you all come back next year. Planning to do the Steve 50 in March next year. I hope there will be less conflicts and more people will be able to come and enjoy time running together.
Ran 26 miles in 5:13:01
We were just about to load everything into the car and low and behold, two guys walk up and ask "are you Steve?". I said "yes". It was Ron and Jonathon. They immediately went for the food. I told them they are going to have to run with me to pay for that food. They gladly agreed. They ran one loop with me and we loaded up and went home.
Each loop was around 4.35 miles long. Everyone that came was in no condition to run 50 miles, so I decided before I even started that I was going to go no more than a 50k. We didn't quite make it the 50k distance. Everyone else was done and Patsy had been the wonderful crew that she always is. So I did not want her to have to sit at the shelter any longer.
Ron and Jonathon were game to run more laps with me, but they understood that Patsy would most likely want to get out of the heat and go home. I ended up running 6 loops. Mark ran the first two loops with me and had to back off. He had just ran a 50 mile race the weekend before. Stuart and Dustin was able to run three loops and Ron and Jonathon was only able to run one loop. I believe Tony ran one and a half loops with me and volunteered to go pick up most of the flags and Patsy got the rest of them.
Patsy cooked burgers and put out quite a spread of food to eat. No one went away hungry. I want to thank each one that came. I really enjoyed our time on the trails. I hope you all come back next year. Planning to do the Steve 50 in March next year. I hope there will be less conflicts and more people will be able to come and enjoy time running together.
Ran 26 miles in 5:13:01
Friday, May 18, 2012
Marking trail
Yesterday evening Tony Brown came out and helped me mark the trail. He has a lot of local knowledge on those trails. Some of the areas that we wanted to get into was overgrown, so I had to use more of the sidewalk than I had planned to use.
It is a 4.25 mile loop give or take a .10 of a mile or so. After it was marked, I told Tony that I was going to go out and run another loop for a two fold reason. First, to see if the way I marked it made sense to me to follow. Second, I attempted to patch a bladder together on my Camelback with Super Glue and needless to say, it did not hold up.
The whole back of my body was soaked, so I wanted to run another lap to dry off a bet before I got in the car to go home. Well it worked pretty well. and I did not get off track at all. I have friends coming in from out of town to run. This is very humbling for me. Looking forward to spending some time on the trails tomorrow.
Ran 8.5 miles in 1:36:48
It is a 4.25 mile loop give or take a .10 of a mile or so. After it was marked, I told Tony that I was going to go out and run another loop for a two fold reason. First, to see if the way I marked it made sense to me to follow. Second, I attempted to patch a bladder together on my Camelback with Super Glue and needless to say, it did not hold up.
The whole back of my body was soaked, so I wanted to run another lap to dry off a bet before I got in the car to go home. Well it worked pretty well. and I did not get off track at all. I have friends coming in from out of town to run. This is very humbling for me. Looking forward to spending some time on the trails tomorrow.
Ran 8.5 miles in 1:36:48
Wednesday, May 16, 2012
Start of training this week
Will Tuesday I started out on a 4 mile run with my wife Patsy. Got home threw on a shirt and headed to the Y for a Core Express class. Then I hit the treadmill to do another 6 miles. I then did a chest and back workout on the weights.
Today I did a 10 mile run on the streets. Headed North 5 miles and back. Last nights treadmill run was effortless and today I believe I took around four little walk breaks. I just can't explain how one day goes so good and the next, it fills like I'm running for the first time in my life.
I was happy with how they went regardless if I had to walk or just breezing through it.
Tuesday run w/Patsy- 4 miles 43:07
Treadmill- 6.03 46:39
Wednesday- 10 miles 1:37:59
Today I did a 10 mile run on the streets. Headed North 5 miles and back. Last nights treadmill run was effortless and today I believe I took around four little walk breaks. I just can't explain how one day goes so good and the next, it fills like I'm running for the first time in my life.
I was happy with how they went regardless if I had to walk or just breezing through it.
Tuesday run w/Patsy- 4 miles 43:07
Treadmill- 6.03 46:39
Wednesday- 10 miles 1:37:59
Saturday, May 12, 2012
Saturday's Long Run
I set out on my Saturday long run just before 11:30 this morning. It was a little cool out which was a good thing. I decided to run through the streets of Wichita instead of the trail. I wanted a break from the ticks and other creepy crawlies.
This was the best time I have ever recorded on the training run at this distance. Everything went great up to 15 miles and like I expected, my stomach started to give me fits. I stopped and filled my bottles and got a nutri-grain bar and some peanut M&M's. I got the nutri-grain bar down, but did not feel like eating the M&M's. So that is all the food I ate through the whole run.
I am amazed that I did not fall out with not having any energy. The last 3 miles or so, I did some walk/running to get home. I really wish I could figure out what to do to calm my stomach on runs to be able to feel like eating to have plenty of energy to get stronger and perform better.
Any suggestions from you readers would be helpful what works for you. I will try anything to have a better experience training.
I also did a short run Friday night to scope out the location I will be doing my fun run next Saturday the 19th. The ticks and mosquito's were out in full force. It was pretty bad time to be out on the trails. It was almost dusk.
Friday night: 4.66 in 1:15:30
Saturday run: 30.42 in 5:47:02
This was the best time I have ever recorded on the training run at this distance. Everything went great up to 15 miles and like I expected, my stomach started to give me fits. I stopped and filled my bottles and got a nutri-grain bar and some peanut M&M's. I got the nutri-grain bar down, but did not feel like eating the M&M's. So that is all the food I ate through the whole run.
I am amazed that I did not fall out with not having any energy. The last 3 miles or so, I did some walk/running to get home. I really wish I could figure out what to do to calm my stomach on runs to be able to feel like eating to have plenty of energy to get stronger and perform better.
Any suggestions from you readers would be helpful what works for you. I will try anything to have a better experience training.
I also did a short run Friday night to scope out the location I will be doing my fun run next Saturday the 19th. The ticks and mosquito's were out in full force. It was pretty bad time to be out on the trails. It was almost dusk.
Friday night: 4.66 in 1:15:30
Saturday run: 30.42 in 5:47:02
Thursday, May 10, 2012
Random Training
I have been trying to find a good location for the Steve 50 this year and so I went to a couple of locations and ran the trails at each location and accumulated 5.5 miles doing so. I did settle on Pawnee Prairie Park here in Wichita. Here is a link to the website. It is May 19th and we will start at 7:00 am. Leave a comment if you have any questions and are interested in participating. http://www.wichita.gov/CityOffices/Park/Parks/PawneePrairie/
I am on facebook and Twitter if you would like to friend/follow me, If you would like to ask me questions about the run there also. It is free and there will be burgers and the fixings after the run.
Yesterday a ran 4 miles on the trail with Patsy and today after I got off work I was able to do another 10 miles on the trails. I purchased a pair on New Balance MT101's at Sports Authority last night on clearance and tried them out today. They were different than any other pair of shoes I have ever had before. They are a minimalist shoe. Very light weight and they have pretty good protection from rocks and other debris in the ball of the shoe.
My feet are going to take a bit to get used to them. I am used to wearing a shoe with extra support. This will help toughen my feet up a bit I hope.
Recap: Ran 5.5 miles and did not keep track of the time.
Ran 4 miles in 50:07
Ran 10 miles in 1:43:40
I am on facebook and Twitter if you would like to friend/follow me, If you would like to ask me questions about the run there also. It is free and there will be burgers and the fixings after the run.
Yesterday a ran 4 miles on the trail with Patsy and today after I got off work I was able to do another 10 miles on the trails. I purchased a pair on New Balance MT101's at Sports Authority last night on clearance and tried them out today. They were different than any other pair of shoes I have ever had before. They are a minimalist shoe. Very light weight and they have pretty good protection from rocks and other debris in the ball of the shoe.
My feet are going to take a bit to get used to them. I am used to wearing a shoe with extra support. This will help toughen my feet up a bit I hope.
Recap: Ran 5.5 miles and did not keep track of the time.
Ran 4 miles in 50:07
Ran 10 miles in 1:43:40
Thunderbird Lake Relay for Life Run
I went up to Norman, OK to participate in a fun raiser for cancer run for friends I met at Ozark Trail 100 race this last November Eddie Spencer and Rex Pace. I had been fighting a sinus infection all week as you know through past post. The antibiotic I am taking really upsets my stomach.
We left about an hour before we was to start the run and the GPS got us clear on the other side of the lake from where we needed to be. I called Eddie noticing I had a missed call from him anyway letting him know where we was and he and Rex gave us good directions and we finally got there about 5 minutes before it started.
In the car on the way, I was trying to get my bottles ready and I opened the new bag of Infinit Nutrition and low and behold, they forgot to put in a measuring cup. I seem to always have a small disaster when I go to races lately. So I did my best to guess on how much to put into each bottle and then I added the water and tasted it to try to get it at the right mix. In the process, I got it all over my lap.
My stomach felt great at the beginning of the run and around 12 miles into the 15.5 mile loop, it went all the way south. It was around 92 degrees and with the trails being in the trees, it was a sauna in there. I was able to stay hydrated just fine. The problem I had was the antibiotic acted up my stomach something fierce.
The trails were pretty cool. They mainly get mountain bike traffic rather than runners. There are a number of wood ladders built into the trails were not runnable, but a mountain bike could get down them pretty easily. Seen a couple of turtles and a pygmy rattlesnake that was coiled ready to strike at us, pretty scary I must say.
It was a 10k, 25k and a 50k run. I had all intentions of doing the 50k distance, but I ended up only doing one lap which was the 25k distance due to my stomach issues. I had an absolute blast out there. They were grilling burgers and dogs, but my stomach was in no shape to eat anything. I was really bummed, because it all looked so good.
After hanging out and talking for an hour or so after I got done running, we headed back to Wichita and by the time we got to Stillwater I was ready to eat. There was a great BBQ place at a truck stop there that was really good. I didn't care for the baked beans though. The pulled pork sandwich I had was really big.
Only doing the one loop got us home at a real descent time, so we were able to chill up and relax the rest of the day.
I ran 15.5 miles in 3:49:36.
We left about an hour before we was to start the run and the GPS got us clear on the other side of the lake from where we needed to be. I called Eddie noticing I had a missed call from him anyway letting him know where we was and he and Rex gave us good directions and we finally got there about 5 minutes before it started.
In the car on the way, I was trying to get my bottles ready and I opened the new bag of Infinit Nutrition and low and behold, they forgot to put in a measuring cup. I seem to always have a small disaster when I go to races lately. So I did my best to guess on how much to put into each bottle and then I added the water and tasted it to try to get it at the right mix. In the process, I got it all over my lap.
My stomach felt great at the beginning of the run and around 12 miles into the 15.5 mile loop, it went all the way south. It was around 92 degrees and with the trails being in the trees, it was a sauna in there. I was able to stay hydrated just fine. The problem I had was the antibiotic acted up my stomach something fierce.
The trails were pretty cool. They mainly get mountain bike traffic rather than runners. There are a number of wood ladders built into the trails were not runnable, but a mountain bike could get down them pretty easily. Seen a couple of turtles and a pygmy rattlesnake that was coiled ready to strike at us, pretty scary I must say.
It was a 10k, 25k and a 50k run. I had all intentions of doing the 50k distance, but I ended up only doing one lap which was the 25k distance due to my stomach issues. I had an absolute blast out there. They were grilling burgers and dogs, but my stomach was in no shape to eat anything. I was really bummed, because it all looked so good.
After hanging out and talking for an hour or so after I got done running, we headed back to Wichita and by the time we got to Stillwater I was ready to eat. There was a great BBQ place at a truck stop there that was really good. I didn't care for the baked beans though. The pulled pork sandwich I had was really big.
Only doing the one loop got us home at a real descent time, so we were able to chill up and relax the rest of the day.
I ran 15.5 miles in 3:49:36.
Thursday, May 3, 2012
Thursday Training/Run
Today was nothing like yesterday thank God!! I went to the Y and did a triceps and chest workout, then went to Core Express class and then I did my training run on the treadmill. My sinus infection is under control today. I had all the energy I needed to workout today.
I was able to hold a 9:13 minute mile pace through the whole run. I was very happy with that. I have not been keeping hydrated through the day like I should. So I started out the run behind. I went through my bottle of Inifni in the first 4 miles to get a lot of electrolytes in quickly. I had three other water bottles to get me through the rest of the run. I only went through two of them.
I could have went at a faster pace, but it felt so comfortable, I decided just to stay with it and just enjoy Sports Center. Was on the treadmill long enough, they repeated the highlights of today's baseball games again.
I ran 10 miles in 1:32:29.
I was able to hold a 9:13 minute mile pace through the whole run. I was very happy with that. I have not been keeping hydrated through the day like I should. So I started out the run behind. I went through my bottle of Inifni in the first 4 miles to get a lot of electrolytes in quickly. I had three other water bottles to get me through the rest of the run. I only went through two of them.
I could have went at a faster pace, but it felt so comfortable, I decided just to stay with it and just enjoy Sports Center. Was on the treadmill long enough, they repeated the highlights of today's baseball games again.
I ran 10 miles in 1:32:29.
Wednesday, May 2, 2012
Wednesday Training/Run
To start things off. I went to the doctor today, because I thought that I have a sinus infection and my suspicions were correct. With this, I have not had the energy level I usually do and suffering a lot of head pain. I decided to do my workout and run anyway.
After the doctor, I went to the Y and did a shoulder and bicep workout. Went home filled my water bottles and headed out into the wind first so I would have it at my back on the way home. Nothing seemed to go well after 4 miles. Like I said, my energy level was about a 2 and my head was throbbing the whole time and then I started to feel nauseated.
I walked a total of about a mile on the way back home. Made a pit stop at a Micky D's on the way home, and this helped me to run most the rest of the way home even though I didn't feel up to it. I am hoping that the antibotics I am taking will help out before tomorrow night's run.
I did 10.12 miles in 1:58:26
After the doctor, I went to the Y and did a shoulder and bicep workout. Went home filled my water bottles and headed out into the wind first so I would have it at my back on the way home. Nothing seemed to go well after 4 miles. Like I said, my energy level was about a 2 and my head was throbbing the whole time and then I started to feel nauseated.
I walked a total of about a mile on the way back home. Made a pit stop at a Micky D's on the way home, and this helped me to run most the rest of the way home even though I didn't feel up to it. I am hoping that the antibotics I am taking will help out before tomorrow night's run.
I did 10.12 miles in 1:58:26
Tuesday, May 1, 2012
First week of 100 mile training plan
I am ramping up my training for the 100 miler(s) I plan to do this Fall. I took the training plan I did last year and I added 20 miles a week to it. To make it easy to figure out where to put the miles, I just added 4 miles to each run a week.
I Don't run on Monday's and Fridays. I went to the Y Monday and did a core class and then went to the pool and did a leg workout. Trying something different that a fellow ultra running friend (Farhad)suggested.
Today I went to the Y and did another core class and then jumped on the treadmill and did 8 miles. The first 6.5 I did at a 7:30 minute mile pace. Then I slowed to a 7:00 minute mile pace for a half mile. The last mile I used for hill work. Put the treadmill on a 7.0 incline and put it at a 15:00 minute mile pace for .2 of a mile then ran at a 10:00 minute mile pace for .2 and repeated that all through the last mile.
This was a lot of fun to mix up the run like this, it breaks the monotony. I am pacing a friend I have met in the ultra world from Omaha, Ne (Mark Berry)that is doing Black Hills 100 and I volunteered to pace him the last 50 miles. I fell that some hill work will be worth while if I am going to push him in to the finish.
I finished the 8 miles in 1:07:48
I Don't run on Monday's and Fridays. I went to the Y Monday and did a core class and then went to the pool and did a leg workout. Trying something different that a fellow ultra running friend (Farhad)suggested.
Today I went to the Y and did another core class and then jumped on the treadmill and did 8 miles. The first 6.5 I did at a 7:30 minute mile pace. Then I slowed to a 7:00 minute mile pace for a half mile. The last mile I used for hill work. Put the treadmill on a 7.0 incline and put it at a 15:00 minute mile pace for .2 of a mile then ran at a 10:00 minute mile pace for .2 and repeated that all through the last mile.
This was a lot of fun to mix up the run like this, it breaks the monotony. I am pacing a friend I have met in the ultra world from Omaha, Ne (Mark Berry)that is doing Black Hills 100 and I volunteered to pace him the last 50 miles. I fell that some hill work will be worth while if I am going to push him in to the finish.
I finished the 8 miles in 1:07:48
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