Monday, December 19, 2011

End of the year weeks

A nice week reflecting a break from obligations, leaving way for a some training miles wrapping up the year. (12/12 - 12/25)

am - 8 mile loop with dog park and river trail
pm - 4 mile panhandle trail

am - 8 mile loop with dog park and river trail
pm - 4 mile MT

10 mile = 1 warm, 3 tempo, 2 moderate pace, 3 tempo, 1 cool

4 mile loop

14 mile trail

Sat/Sun: shifts again

52 miles

...and still no real snow yet!

Thursday, September 29, 2011

Another sub 90 minutes

I broke 1:30 again this year with a 1:29:04 on the MT half marathon. I never even hit a wall...shooting for sub 1:28 next. I know it's in there somewhere! I mean if Rod Dixon trains and drinks beer (both like champions) then I have no excuse!

Thursday, August 4, 2011

Although my world is surrounded by women, with 3 daughters and wife, the things I see pure are still masculine enough to capture my attention.

Wednesday, June 29, 2011

epic week x 2

MON: sluggish... very relaxed flat and slow paced 4 miler

TUE: 8 miler
On the road loop around Crafton. Then exam time in the evening.

WED: 4 mile
recovery run from lack of sleep

THU: rested

FRI: 16 mile
Raccoon loop on the trail - 8 mile x 2. Very nice breathing crisp forest air again after stuck studying all week.

SAT: 10 am shift

SUN: shift

Total: 32 miles
This week was a good follow up to last, despite feeling heavy footed in the start. Some good study time was in desperate was the stress reducing trail run on Friday. No philosophical training qoutes to hand out.
My goal is to "fix" the right hip flexor.

Friday, June 24, 2011

damn good week for me Jun 13 - 19

In my world, combating the schedules of life made this week grateful.

MON: 7 mi
easy on the Panhandle out and back

TUE: 12 mi
am - 6 mi loop
pm - 6 mi loop

WED: 9 mi
Settler's Cabin trail

THU: 4 mi
easy out and back on the trail

FRI: 16 mi
Raccoon Creek trail - 2 loops around heritage and forest trails, connecting with the lake trail

SAT: work

SUN: work

TOTAL - 48 miles
strong and efficient miles

Sunday, May 29, 2011

Broke it

Broke 1:30 again in the half, with a 1:29:22 in the Pittsburgh Half Marathon a few weekends ago. Nice to run at that level again. However, I never hit the wall and actually think my training has propelled me to a level where I should have pushed myself a bit more from mile 11 on. Next time.

Friday, January 7, 2011


After numerous races over the years, I will be training for my first 50 miler in 2011. This comes with the notion during the last 50K trail race I completed where I wanted to keep going. Training will only tell.