I had 6 miles on the docket for Monday, 01-30, but my legs were dead and I decided to take a rest day. Training is going too good right now t0 push it like that in week 3. If I am in week 10 or 12 and my endurance is better, maybe I would have gone ahead and run and just made it a slow 6 miles.

Tuesday- 01-31: A.M. - 8 miles with 4 at half marathon pace. Plan was to run 2 mile warm up, 4 miles at speed, and a 2 mile cool down. I knew this was going to be an interesting workout because it was my first form of any kind of real speed work in a long time. I am doing 100M pickups, but that is more of a form work out than a speed work out. I was also trying to figure out what pace to the run the 4 miles at. I have no idea what my half marathon pace is any more, so I decided I would just push it and run by feel. I didn't hit my half marathon pace of the past, but I had a good workout, especially considering the last 2.6 miles of the speed miles were in to a pretty good head wind and had 2 "ok" hills in them.
Splits:
1- 8.49
2- 8.30
3- 7.50
4- 7.48
5- 7.51
6- 7.40
7- 8.46
8- 8.22
Avg- 8.13

I am pleased and feel good about this work out. It definitely gives me hope that I am on the path back.

P.M.- Upper body weights

Week 2 Totals:
Monday, 01-23: 0. No run due to crazy day at work.
Tuesday, 01-24: 8.5 miles with 10x100M pick-ups
Wednesday, 01-25: 4.25 miles
Thursday, 01-26: 10 miles
Friday, 01-27: Rest day
Saturday, 01-28: 13 miles
Sunday, 01-29: 6 miles

Mileage:
Week- 41.75
Month- 119.75
Annual- 119.75

Shoes:
Mizuno Alchemey D- 287
Asics 2100A- 184.7
Asics 2100B- 20.25

Week 3 plan:
Monday, 01-30: 6 mile general aerobic pace
Tuesday, 01-31: 8 miles with 4 at 1/2 marathon pace
Wednesday, 02-01: Recovery 4 miles
Thursday, 02-02: 10 mile general aerobic pace
Friday, 02-03: Rest day
Saturday, 02-04: 14 miles at long run pace
Sunday, 02-05: 4 mile recovery
total- 46 miles

I ended up keeping Friday as a rest day. I am only in week 2 of training and don't need to go overboard with training this early.

Saturday, 01-18: Ran 13 miles at Stone Mountain. I got in to the groove early on this run and it felt good. Stopped to refill my water bottle at mile 8 and was a little stiff starting back up. I caught up with and ran the last 4 miles with a guys that is training for the Mercedes marathon in Birmingham next month. He had on a Portland marathon shirt and when I asked how the marathon was as I ran past him, his reply was "it was my first marathon and it was great." It was pretty cool to see the excitement on his face about running, so I slowed the pace and ran the last 4 with him and we chatted about running.

Splits:
1- 8.59
2- 8.29
3- 8.48
4- 8.33
5- 8.35
6- 8.26
7- 8.42
8- 8.35
9- 8.54
10- 9.07
11- 9.20
12- 9.28
13- 9.10
Avg- 8.52

Sunday- 01-29:
Ran a 6 mile recovery run. Did not do a good job at running recovery pace. This whole run seemed tough to me- my legs were heavy and my breathing was hard for the whole run. I stopped a couple of times to let my HR and breathing settle down.
Splits:
1- 8.38
2- 8.32
3- 8.51
4- 9.20
5- 8.42
6- 8.28

Avg.- 8.46

Today, Friday, is a rest day. I had thought about going to the gym and swimming today, but think I will rest instead. Who knows, I may end up going over anyway.

Wed- 01-25: Ran 4.25 miles with my boss at lunch. He is working on a getting back in to form to run some races this summer and is fun to run with.
1- 9.54
2- 9.34
3- 9.23
4- 9.00
.25- 8.45 pace

avg.- 9.26

Thursday- 01-26: AM- Ran 10 mile run. Run was good but felt like I started struggling a little around mile 6-7. Hit the 7.5 mile mark and turned towards home- looks like I was horse headed toward the barn.
1- 8.44
2- 8.32
3- 8.34
4- 8.24
5- 8.25
6- 8.20
7- 8.28
8- 8.15
9- 8.13
10- 8.05
avg.- 8.24

PM- Upper body weights

With Thursday's run, I went over the 100 mile mark in a month for the first time in a long time- can't even remember the last time I broke the 100 mile mark.

I missed Monday's 6 miles. Hard rain in the most of the day and a maniac day at work made it almost impossible to run.

Tuesday: A.M. - schedule calls for 8 miles w/10X100M pick ups. I went down a road further than I thought and ended up doing 8.5 miles. The pick ups seemed very easy, and when I turned to head back home I felt the strong wind I would be running in to and realized that I had a pretty good tail wind for the last 2 miles.

1- 8.54
2- 8.48
3- 8.21
4- 8.21
5- 8.39
6- 8.26
7- 8.31
8- 8.35
.5- 4.19 (8.32 pace)

avg: 8.34


P.M.- upper body weight work out

This weeks schedule:
Monday- 6 mile general aerobic
Tuesday- 8 miles w/ 10X100M pick ups
Wednesday- rest day
Thursday- 10 mile general aerobic
Friday- rest day
Saturday- 13 mile long run
Sunday- 5 mile recovery run

Week 1 wrap up:

I am pleased with this week of running. I really didn't know what to expect as I didn't have a great base coming in to the week. I had built up to mileage in the high 20's for 3-4 weeks before the program began and didn't know how I would handle mileage in the high 30's. I am a little tired but feeling good overall and looking forward to week 2.

Mon- 6 mile general aerobic run
Tues- 7 miles with 10X100M pickups
Wed- cross training day- upper body weights
Thurs- 9 mile general aerobic run
Fri- rest day
Sat- 12 miles at long run pace
Sun- 4 mile recovery run

Total- 38 miles

Mileage:
week- 38 miles
month- 78 miles
annual- 78 miles

shoes-
Alchemy D- 281
Asics 2100A- 152.2
Asics 2100B- 17

Saturday- met Michele K. (1L) at Stone Mountain park for a 12 mile long distance pace run. We had mild temps and off and on rain. 1L's coach had her running a HR run and her goal pace was 8:45 - 9:15. My goal pace was somewhere between 8:45 - 9:00.

Splits:
1- 9.12
2- 8.37
3- 8.36
4- 8.35
5- 8.32
6- 8.42
7- 8.46
8- 8.41
9- 8.39
10- 8.42
11- 8.36
12- 8.29

avg.- 8.41

We stayed close to the bottom end of the goal. The problem was the uphills- we both kept wanting to speed up and attack the hills and had to make a conscious effort to keep it at goal pace.

Sun-
4 mile recovery run at Stone Mountain. It was cooler, windy, and raining for this run. I did a little out and back run and ran what ever felt comfortable and not pushing at all.
1- 9.06
2- 8.57
3- 8.52
4- 8.44

avg- 8.56

I had another good run this morning. It was 34 degrees and a beuatiful, clear sky. I got out for 9 miles before work, and it seemed effortless. There were a couple of times when my HR rose some and my breathing got a little harder, but a few deep breaths helped get everything back down.
splits:
1- 8.38
2- 8.49
3- 8.32
4- 8.37
5- 8.19
6- 8.15
7- 8.14
8- 8.14
9- 7.58
Avg.- 8.24

Weight wise- I am down 3 lbs. from 2 weeks ago.

So far so good...but we are only 3 days in to training. It is nice to have a program that I am following.

Tuesday started out with a 7 mile run with 10X100M pick-ups before work. Nice way to start the day.
Splits:
1- 8.17
2- 8.22
3- 8.09
4- 7.46
5- 8.08
6- 8.10
7- 8.10

Today (Wed.) was a cross training/rest day. I went to the gym at lunch and did an upper body weight work out. The pool was empty and I almost changed my mind to go swim instead, but the weights won out. I am not sure how may tri's I will do this year as I really want to concentrate on running and get my times back where they were 2 years ago.

Day 1 of training for Green Bay. I almost skipped my run because I was so tired from the weekend plus the next 3 weeks at work are going to be crazy. But, just before lunch something happened in the plant that ticked me off and I grabbed stuff, changed and went out for my 6 miles. I am glad I did. It totally re-energized me. Plus I met a guy running that was on mile 15 of his 18 mile run and ran 2.5 with him before turning back. He is training for the Mercedes Benz marathon in Birmingham. He also does the tri series that I do. We ran about the same pace so hopefully he will be running there at lunch more often.

My plans for bumping in to the 30 mile range this week didn't happen. I had one of the busiest weeks at work I have had in a long time but still managed 2 good runs during the week. Then the only time I could have run this weekend was Saturday morning- and with freezing temps and 21 mph winds (gusting to 40mph), I opted to stay in the house. It is real easy to convince your self that you are "resting" so you can start week 1 of marathon training rested and ready to go. No opportunity to run Sunday either as we had all day plans.
Kathy's birthday was this weekend and between celebrating her birthday, helping coach my nieces basketball game, the hockey game, and visiting family south of Atlanta- there was not much time to run.

Mon- Jan 9: No run
Tues- Jan 10: 5 miles at lunch
Wed- Jan 11: No run
Thurs- Jan 12: a.m.- 7 miles before work
p.m.- upper body weights at lunch
Fri- Jan 13: No run
Sat- Jan 14: No run
Sun- Jan 15: No run

Week Total- 12
Month Total- 40
Annual Total- 40

Shoes:
Alchemy D: 277
Asics 2100-A: 125.2
Asics 2100-B: 10

What a great run this morning. Was it my fastest run in a while? No. Was it my furtherest run in a while? No. But it was my most enjoyable. I got up at 4:30 and headed out the door for a 7 mile run. It was 45 degrees and cloudy, but then the clouds cleared up to reveal a bright, beuatiful moon.
The run was over before I knew it and seemed effortless. I wish they could all be like this.

I have one more week until training starts. After running 21 miles last week with a long of run of 10 miles, I ran 28 this week with a long run of 11.

Mon- 01-02: 3 mile run. We got back in town from Kathy's grandmother's and were headed to the Sugar bowl. Went and got a quick 3 miles in.

Tues- 01-03: No run today. Only got 4 hours sleep after getting home from the ball game.

Wed- 01-04: 5 miles before work. Good run.

Thurs- 01-05: 4 miles with my boss at lunch time. Normally I run from the building where I work, but found out there is a green space a couple of miles from here where the county has paved/concreted/built walkways for miles. Will be very shady this summer - nice for mid day runs.

Fri- 01-06: scheduled rest day

Sat- 01-07: Ran 11 miles on a very hilly course that I used to train on. I had to stop and take a 30 second stretch/water break about every 2 miles. As my base gets better and I get some of this weight off I will cut the breaks out.

Sun- 01-08: 5 miles. I was going to run 7 miles today to have 30 in for the week, but my body has other plans. My ham strings and ITB were a little sore from yesterday. I think 5 was a good distance.

Weekly Total- 28
Monthly Total- 28
Annual Total- 28

Shoes:
Alchemy D= 277
Asics 2100-A= 113.2
Asics 2100-B= 10

I thought I would start a blog to chronicle the events of trying to get back into running. That may sound funny, because I have never quit running. But, this year I didn't even run half of the miles I have run the past few years. I finished the year with 975 miles instead of the close to 2000 miles I have run the past few years.
My miles are down, my mile times are up, and my weight is up. I am trying to get my base built back to 25 to 30 miles a week and then move to the high 30's when training starts for the Green Bay marathon on January 16. By the middle of the program, I should be approaching 50 - 60 miles a week. I am using the Pritzinger 18 week, 55 mile a week program that I have modifed a bit. I used this program through out 2003 when I hit PR's at all distances from 5K through the marathon. The only difference- I am 2 1/2 years older, I am a daddy now, and I am 15-20 lbs over weight.
I am in a different job now that allows me more time to run in the morning before work and hit the gym at lunch for either a cycle, weight, or swim workout, so hopefully I can utilize that time as well.

Green Bay- May 21--- here I come.