Monday, June 20, 2011

Keep Rollin', Rollin', Rollin', Rollin'!

First off today ... CONGRATS to my wonderful wife Michael of Slowly Tri-Ing for completing the Topeka Tin Man Triathlon over the weekend!  She's a warrior!  Baby, I couldn't do what you do, (I'm just a runner) and I'm so proud of you!  Great job!

I passed 1,400 miles for the year this morning ... should make it to 1,500 by the end of the month.  And with the mileage I'll put up during late summer and fall training for back-to-back marathons, I might reach 3,000 for the year.  No big deal to Dean Karnazes I know, but to me it would be pretty cool ... if my body holds up that is.

And thankfully, so far so good with health and my body!  I just seem to keep rollin' along ... knock on wood!  Almost always a little sore, but thankfully not injured!  I feel strong and ready to grind through the humid summer months of Missouri.  And I'm running about as fast as I ever have and I seem to be building a good mileage base, although I don't want to over-do it. Should do 80+ this week and then tone it down for the next two for an upcoming race.

Today's workout was another good 13 mile Tempo Run.  I know there are many who would blaze by me, but I was very happy with my splits and how I felt afterwards considering about 78 degrees & 70% humidity this morning before the sun came up ...

8:34, 8:03, 8:04, 7:35, 7:33, 7:12, 7:11, 7:07, 7:07, 6:48, 6:47, 7:17, 8:16

After a 5 mile warm up, the next 7 miles were at a 7:04/mile pace.  My average heart rate for the workout was 160 which was good for me considering the humidity, and I never really felt like I had to "push it" to make the times.  Plus there was a 15mph headwind for about half of it, so I felt okay with the overall result.

Nothing to do except keep pluggin' away at it I guess.  I have the Missoula Marathon in three weeks.  I don't think I'll PR, but ya'll know this idiot will try to run it hard! I had a good exchange with a couple of bloggers who will remain nameless over the weekend.  One is almost always right ... about 99.9% of the time, and the other I have a lot in common with.  I'll share more about those later.  Have a great week ... sorry I haven't commented much lately on your blogs - really busy!  Seacrest out! great today! 


  1. I know the feeling of almost always being sore... Ugh! Remind me again why we do this to ourselves? :)

  2. I use to live two hours to the north of Missoula. The view north from Missoula is amazing. I use to stare out the rearview window each time I passed through. Beware of the hills, I think they'll be steep! :)

  3. YOur volume is crazy, you are a machine

  4. Great run! You are constantly inspiring me to train harder. Love that!

  5. Just so you know, you are crazy. But I'm jealous. :)

  6. All the comments already summarize what I was going to say, haha

    There aren't many people who are faster than you, that is an awesome tempo run. The pace you run is in rarefied air.

    Good luck in Montana!

    And I saw on the news that a levee was breached in Missouri, I'm assuming that it is in the eastern part of the state by the Mississippi river, but crazy weather in your area these days.

  7. 1400 miles ... that is awesome. You are the man.

    Any miles in the middle of training run with a 6 in the beginning get a round of applause from me. Those are some seriously strong numbers. Especially with the heat cranking up.

  8. I know what you mean by almost always sore. But there's sore and there's really-done-some-damage-and-need-to-see-a-professional-sore. I get out of bed some days like a 70 year old but once I'm running I'm feeling like a 20 year old.

  9. Holy blazin splits, great run! That is an amazing amount of miles to have run already this year, how inspiring!

  10. Don't forget to tack on about 10bpm in this heat and humidity so your true HR would have been 150 in a much better climate and that my friend is amazing.

    Keep up the great work. One thing I can learn from you is that a warm-up is just that. Get out a little slower and build up the speed and negative split it so that you are passing people who will be huffing and puffing all along the road.

  11. YAY michael! oh and, yay you too for a super speedy run ;)

  12. Wow, congratulations to your wife!


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