Time: 107:32
Distance: 16.00 miles
Pace: 6:43
Map
Last night I saw Nelson Mwangi's Facebook post about running at McAlpine. He and some other guys from Queens University were going long and since I wasn't going to be able to double due to travel, I figured it would be best to log some serious morning miles. We met up at Old Bell and ran loops all over the park. The pace was comfortable, but I didn't feel fantastic at any point.
During an early transfer of Mr. Garmin I accidentally hit the split button. See the splits below for how the pace picked up. It was relatively easy until by bathroom break that required me to catch up with a 6:35 mile. That mile also came running over the hill so I was a bit exhausted when I caught back up. The second half of the run is where the good splits should take place and they did.
Splits:
7:30, x:xx, 7:00, 7:04, 6:35, 6:55, 6:52, 7:00, 6:36, 6:29, 6:41, 6:33, 6:30, 6:27, 6:23, 6:00
I felt a little better on the run than I did during yesterday's "long run." I'm hoping to sleep on the flight to the Lone Star State this afternoon and be ready to take the industry by storm come Tuesday. Look out...
Showing posts with label simon steutzel. Show all posts
Showing posts with label simon steutzel. Show all posts
Monday, November 15, 2010
Monday, October 18, 2010
Longer Monday Morning
Time: 88:00
Distance: ~13 miles
Last night Simon and I planned to meet up for a few miles in the morning. We agreed to going 8 miles at 8:00 am. However, I was going to run to and from the run which would add around 4 miles to my total mileage. As a result, it was more like 88 minutes at 8:00 am for me.
We met up at Ovens on Queens campus and then ran around Myers Park, Freedom Park, the Booty Loop and elsewhere. It was good chatting and Simon got tell me about his summer, training, business and classes. I was feeling pretty good on the run this morning as well despite the 100 minutes of running yesterday.
Distance: ~13 miles
Last night Simon and I planned to meet up for a few miles in the morning. We agreed to going 8 miles at 8:00 am. However, I was going to run to and from the run which would add around 4 miles to my total mileage. As a result, it was more like 88 minutes at 8:00 am for me.
We met up at Ovens on Queens campus and then ran around Myers Park, Freedom Park, the Booty Loop and elsewhere. It was good chatting and Simon got tell me about his summer, training, business and classes. I was feeling pretty good on the run this morning as well despite the 100 minutes of running yesterday.
Sunday, October 17, 2010
German Long Run
Time: 100:30
Distance: 14.61 miles
Pace: 6:52
Map
I ran out at McAlpine this morning and linked up with the Queens team. Simon and I ran the entire run together and we were joined by John Compton about a mile in. It was a good effort with us just making continuous loops of the Footlocker Course. Pretty boring, but there was little thinking involved. The pace got a little faster each mile and was respectable by the time the run was over. The splits are over the place and it might be because I haven't used Mr. Garmin in nearly a month. Maybe the satellites have rejected him.
Splits:
7:21, 6:58, 6:57, 7:23 (hill), 6:43, 7:26, 7:21, 6:39, 7:39, 7:07, 6:34, 6:46, 6:05, 5:52
Distance: 14.61 miles
Pace: 6:52
Map
I ran out at McAlpine this morning and linked up with the Queens team. Simon and I ran the entire run together and we were joined by John Compton about a mile in. It was a good effort with us just making continuous loops of the Footlocker Course. Pretty boring, but there was little thinking involved. The pace got a little faster each mile and was respectable by the time the run was over. The splits are over the place and it might be because I haven't used Mr. Garmin in nearly a month. Maybe the satellites have rejected him.
Splits:
7:21, 6:58, 6:57, 7:23 (hill), 6:43, 7:26, 7:21, 6:39, 7:39, 7:07, 6:34, 6:46, 6:05, 5:52
Tuesday, May 11, 2010
Workout Scrapped
Total Time: 54:21
Total Distance: 8.29 miles
Part I: 19:01 for 2.70 miles
Part II: 35:20 for ~5.59 miles
Tonight I was planning on doing some sort of track workout, but opted to stay on my weekly schedule. The idea of running with some Queens athletes appealed to me early in the day, but once I got to the track my ambitions gradually deflated. It wasn't the fact that a youth track meet was being held either. Instead of getting on the track at 7:30 pm our warm up was pushed back to 7:50 pm. The meet concluded around 8:20 and that's when the workouts began. Mike started so quick as to maximize the lights, I was still lacing up my shoes. He was doing 25 x 400 and I was going to tag along with 25 x 300. I took that as a clue to just do my own thing.
I ran a mile backwards in lane 8. Ran a mile jogging the turns and striding the straights in lane 5. Jogged another mile backwards in lane 8. It was truly backwards, rather clockwise around the track. I did 4 x 200 untimed in lane 5 before cooling down a mile clockwise.
My legs felt good to get in a little turnover. I was okay with keeping my weekly schedule the same because the lights went black about 3/4 of the way through the intervals. We also didn't leave the track until nearly 10:00 pm which meant dinner still had to be made and consumed. I've worked out late, late at night before while living in Oklahoma and sleeping afterward is always an issue.
On the plus side, Meagan and Tanya killed it tonight. Mike look strong and Simon ran tough. DII Nationals are only a few weeks away for these guys.
Total Distance: 8.29 miles
Part I: 19:01 for 2.70 miles
Part II: 35:20 for ~5.59 miles
Tonight I was planning on doing some sort of track workout, but opted to stay on my weekly schedule. The idea of running with some Queens athletes appealed to me early in the day, but once I got to the track my ambitions gradually deflated. It wasn't the fact that a youth track meet was being held either. Instead of getting on the track at 7:30 pm our warm up was pushed back to 7:50 pm. The meet concluded around 8:20 and that's when the workouts began. Mike started so quick as to maximize the lights, I was still lacing up my shoes. He was doing 25 x 400 and I was going to tag along with 25 x 300. I took that as a clue to just do my own thing.
I ran a mile backwards in lane 8. Ran a mile jogging the turns and striding the straights in lane 5. Jogged another mile backwards in lane 8. It was truly backwards, rather clockwise around the track. I did 4 x 200 untimed in lane 5 before cooling down a mile clockwise.
My legs felt good to get in a little turnover. I was okay with keeping my weekly schedule the same because the lights went black about 3/4 of the way through the intervals. We also didn't leave the track until nearly 10:00 pm which meant dinner still had to be made and consumed. I've worked out late, late at night before while living in Oklahoma and sleeping afterward is always an issue.
On the plus side, Meagan and Tanya killed it tonight. Mike look strong and Simon ran tough. DII Nationals are only a few weeks away for these guys.
Monday, May 10, 2010
Monday Evening at McAlpine
Time: 56:20
Distance: 7.80 miles
Pace: 7:13
Map
I ran out at McAlpine this evening with some members of the Queens team. They were putting in some easy mileage over the cross country course. Simon and I ran what we have measured as 8 miles in the past, but today it came out as 7.80. I think the tree cover on the back section is interring with the satellite reception. The weather has allowed me to gain some extra miles without feeling completely tapped at the end of runs. I figure that it's best to take advantage of the days conducive to running more.
Distance: 7.80 miles
Pace: 7:13
Map
I ran out at McAlpine this evening with some members of the Queens team. They were putting in some easy mileage over the cross country course. Simon and I ran what we have measured as 8 miles in the past, but today it came out as 7.80. I think the tree cover on the back section is interring with the satellite reception. The weather has allowed me to gain some extra miles without feeling completely tapped at the end of runs. I figure that it's best to take advantage of the days conducive to running more.
Thursday, April 29, 2010
Speed Development
Time: 65:16
Distance: 9.02 miles
W/u: 42:47 for 6.01 miles
W/o: 2 x 100m @ 85%, 2 x 50m @ 100%, 2 x 100m @ 95%
C/d: 22:29 for 3.01 miles
I drove over to JCSU this afternoon for some speed development. Last week beat me up pretty good, but I know it's all a process to getting the fast twitch fibers to start firing efficiently again. Today's workout on paper seemed pretty easy, but trying to run near all out and relaxed is a challenge at this point. I basically strain off the line and run tense until the tape.
I put in 6 miles from the track to the cemetery and was able to meet up with Simon and Jenna. She was going to join me in the embarrassment of sprinting on JCSU's track. I even brought spike at her suggestion because there might have been some "races" planned. Simon was doing a swift 12 x 300 workout with a minute rest and ended up probably averaging 43 high to 44 low.
I did some drills and light strides prior to slipping into spikes for the first time in about a year. It was fun getting that fast feeling again. Once you put spikes on, you know it's time to run fast.
I didn't time any of the workout except my final 100m. I did the first effort with a floating start and all the others were from a standing start. I had plenty of rest between sprints, I'd guess around 2-4 minutes. The race between Jenna and I wasn't even close as her blades were no match for my raw strength. Just kidding, it was definitely the slowest 100m race in recent history on that track. Even the Mondo surface couldn't bring us to respectability.
Any guesses on the final 100m? I hand timed it with my Garmin so the accuracy might be a little off based on when I could hit the buttons. However, I was pleasantly surprised with the time knowing I was already starting to feel the effects of the two 50m efforts.
Free pair of Balega socks to the individual who gets closest. Mini-contest ends Monday at 12 pm EST.
Distance: 9.02 miles
W/u: 42:47 for 6.01 miles
W/o: 2 x 100m @ 85%, 2 x 50m @ 100%, 2 x 100m @ 95%
C/d: 22:29 for 3.01 miles
I drove over to JCSU this afternoon for some speed development. Last week beat me up pretty good, but I know it's all a process to getting the fast twitch fibers to start firing efficiently again. Today's workout on paper seemed pretty easy, but trying to run near all out and relaxed is a challenge at this point. I basically strain off the line and run tense until the tape.
I put in 6 miles from the track to the cemetery and was able to meet up with Simon and Jenna. She was going to join me in the embarrassment of sprinting on JCSU's track. I even brought spike at her suggestion because there might have been some "races" planned. Simon was doing a swift 12 x 300 workout with a minute rest and ended up probably averaging 43 high to 44 low.
I did some drills and light strides prior to slipping into spikes for the first time in about a year. It was fun getting that fast feeling again. Once you put spikes on, you know it's time to run fast.
I didn't time any of the workout except my final 100m. I did the first effort with a floating start and all the others were from a standing start. I had plenty of rest between sprints, I'd guess around 2-4 minutes. The race between Jenna and I wasn't even close as her blades were no match for my raw strength. Just kidding, it was definitely the slowest 100m race in recent history on that track. Even the Mondo surface couldn't bring us to respectability.
Any guesses on the final 100m? I hand timed it with my Garmin so the accuracy might be a little off based on when I could hit the buttons. However, I was pleasantly surprised with the time knowing I was already starting to feel the effects of the two 50m efforts.
Free pair of Balega socks to the individual who gets closest. Mini-contest ends Monday at 12 pm EST.
Friday, March 19, 2010
UNCC with Simon the German
Time: 39:09
Distance: 5.05 miles
Pace: 7:45
Map
This evening a group of us drove up to UNC Charlotte to watch some Queens athletes compete in the distance events. It was first time going to their track facility and I was quite impressed. Great stands, good track surface, and a nice location to warm up. Someone talked to the track gods and asked for perfect weather because it couldn't have been better. The temps were chilly for spectators but ideal for distance runners and there was no wind to speak of. It was a bit like a night at the races in Palo Alto, CA where the Stanford track lights up with some of the very best US distance talent a few times each spring, only this didn't have quite the same talent level.
We watched Maraya run a provision DII time in the 1500m with her 4:36 or so. Then we go to see Patricia, Jess and Holly each run personal bests in the 5k. The night finished with Brian and Benny racing in the 5k. Both hit times around 15:15. Dan Matena was also in that race, and while it wasn't the best result, he hung tough for the duration.
Sometime during the women's 1500s Simon and I laced up the shoes for a run around an athletic field. It was a nice night and I wanted to catch up with the German after his recent trip out to New Mexico.
Distance: 5.05 miles
Pace: 7:45
Map
This evening a group of us drove up to UNC Charlotte to watch some Queens athletes compete in the distance events. It was first time going to their track facility and I was quite impressed. Great stands, good track surface, and a nice location to warm up. Someone talked to the track gods and asked for perfect weather because it couldn't have been better. The temps were chilly for spectators but ideal for distance runners and there was no wind to speak of. It was a bit like a night at the races in Palo Alto, CA where the Stanford track lights up with some of the very best US distance talent a few times each spring, only this didn't have quite the same talent level.
We watched Maraya run a provision DII time in the 1500m with her 4:36 or so. Then we go to see Patricia, Jess and Holly each run personal bests in the 5k. The night finished with Brian and Benny racing in the 5k. Both hit times around 15:15. Dan Matena was also in that race, and while it wasn't the best result, he hung tough for the duration.
Sometime during the women's 1500s Simon and I laced up the shoes for a run around an athletic field. It was a nice night and I wanted to catch up with the German after his recent trip out to New Mexico.
Sunday, January 17, 2010
McAlpine Long Run
Time: 104:13
Distance: 16.01 miles
Pace: 6:30
Map
There was a lot of exciting action on tap this morning in the world of running. I received a text from Ms. Aja Clark saying that Jerry was about to be caught by Shalane. I quickly ran to my computer and fired up FloTrack to catch the action's live coverage. I learned that Aja was down in Houston because she was supposed to race before getting injured. The lead vehicle that contained FloTrack's camera was focused on Shalane Flanagan's (former UNC Chapel Hill star) debut at the half marathon in Houston. I entered the action around 15k when Flanagan's lead was about 40 meters in front of the second place woman. Whenever the truck sped up I could see Jerry Faulkner (aka Jerry's Kids) running a few paces in front. It was fun seeing the old OK Runner singlet being worn by the hard worker, but I had to wonder why Shalane was so damn close. Jerry ended up running 69:34 to Shalane's victorious 69:41.
Next up was Queens' athlete Futsum Mehbratu running in the P.F. Chang's Rock & Roll Arizona Half Marathon. His race started just as we began our long run. Other top athletes in the field included Ryan Hall and Simon Bairu, and on the women's side Deena Kastor. I couldn't figure out how to track athletes via the competitor.com's website, but after the race we found results. Futsum placed 6th overall with a time of 68:18 while the former Wisconsin Badger, Bairu, won in 62:47 followed by US Olympian Ryan Hall in 64:08. Deena Kastor won the women's race in 69:43. It would be nice to see a Deena v. Shalane race sometime in the near future.
My long run wasn't nearly as exciting as all the race action. I missed meeting up with the Charlotte Running Club from Providence Day and instead met the Queens team from Old Bell. I didn't realize it rained so hard last night as crossing the creek proved to be a chore. I put in an easy 9 miles with Simon and Devin around the Footlocker course before they headed back to the parking lot. I ratcheted down the pace after their departure and finished up with some solid splits. It started to rain at one point during the run, but it didn't make too much of a difference. I wore an old pair of Karhu that I didn't think had very much life left to them. The soft dirt certainly played a role in this.
Splits:
7:30, 7:07, 7:09, 6:48, 6:59, 6:44, 6:30, 7:09, 6:44, 6:10, 6:22, 6:02, 5:53, 5:47, 5:41, 5:35
Distance: 16.01 miles
Pace: 6:30
Map
There was a lot of exciting action on tap this morning in the world of running. I received a text from Ms. Aja Clark saying that Jerry was about to be caught by Shalane. I quickly ran to my computer and fired up FloTrack to catch the action's live coverage. I learned that Aja was down in Houston because she was supposed to race before getting injured. The lead vehicle that contained FloTrack's camera was focused on Shalane Flanagan's (former UNC Chapel Hill star) debut at the half marathon in Houston. I entered the action around 15k when Flanagan's lead was about 40 meters in front of the second place woman. Whenever the truck sped up I could see Jerry Faulkner (aka Jerry's Kids) running a few paces in front. It was fun seeing the old OK Runner singlet being worn by the hard worker, but I had to wonder why Shalane was so damn close. Jerry ended up running 69:34 to Shalane's victorious 69:41.
Next up was Queens' athlete Futsum Mehbratu running in the P.F. Chang's Rock & Roll Arizona Half Marathon. His race started just as we began our long run. Other top athletes in the field included Ryan Hall and Simon Bairu, and on the women's side Deena Kastor. I couldn't figure out how to track athletes via the competitor.com's website, but after the race we found results. Futsum placed 6th overall with a time of 68:18 while the former Wisconsin Badger, Bairu, won in 62:47 followed by US Olympian Ryan Hall in 64:08. Deena Kastor won the women's race in 69:43. It would be nice to see a Deena v. Shalane race sometime in the near future.
My long run wasn't nearly as exciting as all the race action. I missed meeting up with the Charlotte Running Club from Providence Day and instead met the Queens team from Old Bell. I didn't realize it rained so hard last night as crossing the creek proved to be a chore. I put in an easy 9 miles with Simon and Devin around the Footlocker course before they headed back to the parking lot. I ratcheted down the pace after their departure and finished up with some solid splits. It started to rain at one point during the run, but it didn't make too much of a difference. I wore an old pair of Karhu that I didn't think had very much life left to them. The soft dirt certainly played a role in this.
Splits:
7:30, 7:07, 7:09, 6:48, 6:59, 6:44, 6:30, 7:09, 6:44, 6:10, 6:22, 6:02, 5:53, 5:47, 5:41, 5:35
Saturday, November 21, 2009
DII Nationals
Time: 39:29
Distance: 6.24 miles
Pace: 6:19
Map
I got in late last night to Henderson, KY but luckily we didn't have to be up early. I spent a relaxing morning by the Holiday Inn Express breakfast line. I wasn't eating but I definitely drank a pot of coffee.
When it was time, we drove out the the course in Evansville, IN. Southern Indiana University was hosting the race and the course took place on some backfields and frisbee golf course. It seemed like a decent venue to host a race, not the best but I've seen far worse.
Benny and I needed to get in a run and decided that it would be best to run the men's 10k loop. I needed to form a viewing game plan for the race and running the course would allow that to happen. We were running a little short on time and the pace of the run kept creeping down. I was feeling good having not run much the last 3 days and finally getting the chance, I wanted to make the most of it.
The course is brutally tough. The first loop is common between the men and women. One hill to worry about but the rest is a challenging cross country course. However, on the second loop that the men run, the back hills portion, is rough. And I mean rough. At about 3 miles the harriers will be sent up a monster of a hill, down a really long stretch and then straight back into the hill on loops 1 and 3. There will be some grimaced faces later in the day!
I was feeling the pain on my easy 6 mile run, so I could only imagine what was to come when the real running starts.
Women's 6k:
A few impressions from this race: 1) The Adam's State women race with white makeup and black lipstick. They look beat up. 2) DII schools almost make a mockery of themselves with all the capes, paint and swords. It definitely adds to the atmosphere, but perhaps not in the best way. 3) Meagan look shocked just before the mile when she was in 135th-ish place. She had the look of "why are there 134 other girls in front of me? She moved up well to finish 93rd. 4) The Queens team really needs a fifth runner. Know anybody? 5) This is not the best spectator friendly course. I had a hard time seeing the athletes more than 4 or 5 times. At regionals it was at least eight. 6) Neely Spence went out hard and paid the price. She was will eventual winner Jessica Pixler at 2.7 miles, but wound up 43rd overall. 7) I covered only 1.74 miles during the race.
Men's 10k:
1) The Adam's State team is really, really good. We already knew that. They ran a dominating race up front. 2) There is a lot of foreign blood in the lead pack. At one point I think I counted 12 of the top 15 as being foreign. 3) It's much easier to beat the women to important spots on the course than it is the men. 4) Several people made comments as to me being German Fernandez when I was racing around to cheer. 5) Simon Stuetzel loves to take it out hard. Today he paid for it. 6) Oscar ran a great race to finish 7th overall. 8) Futsum dropped out with a mile to go. 9) The Queens team placed 7th overall despite Futsum dropping out with a mile to go. 10) I ran 2.34 miles while cheering.
During the brief awards ceremony I fit in another 14:39 and 2.01 miles.
Distance: 6.24 miles
Pace: 6:19
Map
I got in late last night to Henderson, KY but luckily we didn't have to be up early. I spent a relaxing morning by the Holiday Inn Express breakfast line. I wasn't eating but I definitely drank a pot of coffee.
When it was time, we drove out the the course in Evansville, IN. Southern Indiana University was hosting the race and the course took place on some backfields and frisbee golf course. It seemed like a decent venue to host a race, not the best but I've seen far worse.
Benny and I needed to get in a run and decided that it would be best to run the men's 10k loop. I needed to form a viewing game plan for the race and running the course would allow that to happen. We were running a little short on time and the pace of the run kept creeping down. I was feeling good having not run much the last 3 days and finally getting the chance, I wanted to make the most of it.
The course is brutally tough. The first loop is common between the men and women. One hill to worry about but the rest is a challenging cross country course. However, on the second loop that the men run, the back hills portion, is rough. And I mean rough. At about 3 miles the harriers will be sent up a monster of a hill, down a really long stretch and then straight back into the hill on loops 1 and 3. There will be some grimaced faces later in the day!
I was feeling the pain on my easy 6 mile run, so I could only imagine what was to come when the real running starts.
Women's 6k:
A few impressions from this race: 1) The Adam's State women race with white makeup and black lipstick. They look beat up. 2) DII schools almost make a mockery of themselves with all the capes, paint and swords. It definitely adds to the atmosphere, but perhaps not in the best way. 3) Meagan look shocked just before the mile when she was in 135th-ish place. She had the look of "why are there 134 other girls in front of me? She moved up well to finish 93rd. 4) The Queens team really needs a fifth runner. Know anybody? 5) This is not the best spectator friendly course. I had a hard time seeing the athletes more than 4 or 5 times. At regionals it was at least eight. 6) Neely Spence went out hard and paid the price. She was will eventual winner Jessica Pixler at 2.7 miles, but wound up 43rd overall. 7) I covered only 1.74 miles during the race.
Men's 10k:
1) The Adam's State team is really, really good. We already knew that. They ran a dominating race up front. 2) There is a lot of foreign blood in the lead pack. At one point I think I counted 12 of the top 15 as being foreign. 3) It's much easier to beat the women to important spots on the course than it is the men. 4) Several people made comments as to me being German Fernandez when I was racing around to cheer. 5) Simon Stuetzel loves to take it out hard. Today he paid for it. 6) Oscar ran a great race to finish 7th overall. 8) Futsum dropped out with a mile to go. 9) The Queens team placed 7th overall despite Futsum dropping out with a mile to go. 10) I ran 2.34 miles while cheering.
During the brief awards ceremony I fit in another 14:39 and 2.01 miles.
Tuesday, November 10, 2009
Last Minute Miles
Time: 68:12
Distance: 10.35 miles
I have managed to misplace the Garmin connector device that uploads workouts. Not good. Hopefully I didn't lose it.
I nearly didn't run this afternoon because of the weather. Hurricane Ida made her presence known this morning and she didn't let up. I was content to sit on the couch and prepare for my trip to Austin, TX but then I heard the team wasn't going to McAlpine. There was a chance for me to run with some guys near the Queens campus and I wanted to take advantage of it.
I put my rain costume on and set out in the rain. I ran into Mr. Stuetzel in Freedom Park and we continued on for a few miles. It wasn't that cold out so it terms of comfort, it was no where near miserable. I finished up with a few quick miles around 6-minute pace. Glad to have some miles for the day.
Distance: 10.35 miles
I have managed to misplace the Garmin connector device that uploads workouts. Not good. Hopefully I didn't lose it.
I nearly didn't run this afternoon because of the weather. Hurricane Ida made her presence known this morning and she didn't let up. I was content to sit on the couch and prepare for my trip to Austin, TX but then I heard the team wasn't going to McAlpine. There was a chance for me to run with some guys near the Queens campus and I wanted to take advantage of it.
I put my rain costume on and set out in the rain. I ran into Mr. Stuetzel in Freedom Park and we continued on for a few miles. It wasn't that cold out so it terms of comfort, it was no where near miserable. I finished up with a few quick miles around 6-minute pace. Glad to have some miles for the day.
Monday, November 9, 2009
Distinguished Mr. Stuetzel
Time: 94:44
Distance: 14.71 or 15.00 miles (JK vs. SS Garmin)
Pace: 6:25
Map
Last night Simon and I had this text conversation:
Me: What time you running long tomorrow?
Simon: Hey buddy. Coach wants me to run at 7:30. I'm very happy if you'll come.
Me: Ok cool. How far you going boss?
Simon: Mister Kinley, we're happy to tell you that Mr. Stuetzel is running approximately 15 miles tomorrow. We look forward to welcome you in McAlpine Headquarters.
Me: My distinguished Mr. Stuetzel, I would be ever so obliged to join you on the 15 mile jaunt through the trails of McAlpine. I'll see you at the top of the morning.
Simon: Mr. Kinley. Mr. Stuetzel is happy to pay homage to you by his attendance. --Scott Simmons alias The Dark Knight (personal assistant to Simon Stuetzel)
In the morning we fell in love and lived happily ever after.
Just kidding. The run went well but the biggest shock occurred at 2.5 miles when we looked back and saw Edgar was tagging along. Edgar hasn't run in over a month, barely cross-trains and ran 34:10 at regionals on Saturday. Today, he walked Simon and I down by mile 3 and ran with us for the next hour. Either Edgar is a beast or he hid in the woods during the race. I can't explain how he was able to run 6 minute pace so easily this morning though.
Once back on campus, I had to run over to get the car from Meagan who was at work. I took a short cut through Freedom Park to arrive at Run for Your Life around 1.5 miles.
Distance: 14.71 or 15.00 miles (JK vs. SS Garmin)
Pace: 6:25
Map
Last night Simon and I had this text conversation:
Me: What time you running long tomorrow?
Simon: Hey buddy. Coach wants me to run at 7:30. I'm very happy if you'll come.
Me: Ok cool. How far you going boss?
Simon: Mister Kinley, we're happy to tell you that Mr. Stuetzel is running approximately 15 miles tomorrow. We look forward to welcome you in McAlpine Headquarters.
Me: My distinguished Mr. Stuetzel, I would be ever so obliged to join you on the 15 mile jaunt through the trails of McAlpine. I'll see you at the top of the morning.
Simon: Mr. Kinley. Mr. Stuetzel is happy to pay homage to you by his attendance. --Scott Simmons alias The Dark Knight (personal assistant to Simon Stuetzel)
In the morning we fell in love and lived happily ever after.
Just kidding. The run went well but the biggest shock occurred at 2.5 miles when we looked back and saw Edgar was tagging along. Edgar hasn't run in over a month, barely cross-trains and ran 34:10 at regionals on Saturday. Today, he walked Simon and I down by mile 3 and ran with us for the next hour. Either Edgar is a beast or he hid in the woods during the race. I can't explain how he was able to run 6 minute pace so easily this morning though.
Once back on campus, I had to run over to get the car from Meagan who was at work. I took a short cut through Freedom Park to arrive at Run for Your Life around 1.5 miles.
Friday, October 30, 2009
McAlpine Loops
Time: 63:20
Distance: 8.94 miles
Pace: 7:05
Map
I headed out to McAlpine this afternoon with the Queens team for an easy run. I'm planning on running a small 5k tomorrow so I didn't need anything serious today. The predator run that the team had planned on doing was being pushed back a day which provided me with lots of people to run with. Most of the guys ran in a big pack for the first 4 miles and it slowly broke up but the mood was lighthearted with Halloween coming up. Fun run today.
Distance: 8.94 miles
Pace: 7:05
Map
I headed out to McAlpine this afternoon with the Queens team for an easy run. I'm planning on running a small 5k tomorrow so I didn't need anything serious today. The predator run that the team had planned on doing was being pushed back a day which provided me with lots of people to run with. Most of the guys ran in a big pack for the first 4 miles and it slowly broke up but the mood was lighthearted with Halloween coming up. Fun run today.
Sunday, October 25, 2009
Red Shirt, High Socks
Time: 99:19
Distance: ~15 miles
In order to be a member of this running crew you had to be wearing a red shirt and high socks. Simon, Nelson and I formed a little group partway through our long run and noticed that the three of us were wearing the same costume. I wasn't sure how far I wanted to go this morning but opted to run with Simon for the length of the run. My right quad is a little tight due to the lead biking duties on Friday. I don't have any cool stories to report about the run. Sorry.
Distance: ~15 miles
In order to be a member of this running crew you had to be wearing a red shirt and high socks. Simon, Nelson and I formed a little group partway through our long run and noticed that the three of us were wearing the same costume. I wasn't sure how far I wanted to go this morning but opted to run with Simon for the length of the run. My right quad is a little tight due to the lead biking duties on Friday. I don't have any cool stories to report about the run. Sorry.
Wednesday, October 7, 2009
The Kid is Back
Time: ~65 mins
Distance: 10.13 miles
W/u: 22:33 for 3.00 miles
W/o: 25 x 400 on a 2:00 interval
C/d: 17:09 for 1.88 miles
I needed redemption after last week's 400 workout. I opted out of a workout yesterday because I thought an extra day of rest would do the calves good. The Queens team was running there fabled 25 x 400 meter workout on a 2 minute interval this afternoon and I thought that I would tag along. The 2 minute interval makes things interesting because the fast you run, the more rest you get. For instance, run 65 seconds, get 55 seconds rest.
We used a section of McAlpine just off the main path because it ends with a slight uphill on the way out. I wasn't looking to impress anyone today with my foot speed so I opted out of "hammering" some of the later intervals with some of the guys. My goal was to stay consistent and relaxed as possible. The group of guys broke up nicely to where I was running with Oscar, Nelson, Simon and Futsum for the majority of the workout. Devin was lurking just behind, but made his presence felt during the hammers and late in the workout.
The intervals started out quicker than they usually do based on the guys' reactions after the first 3. I hit splits of:
67.54 (50.90), 63.49 (58.28), 65.18 (54.64), 63.51 (56.37), 64.95 (55.35),
63.57 (55.90), 64.98 (55.05), 64.27 (56.03), 65.45 (54.30), 63.66 (56.32),
65.82 (53.93), 64.57 (55.20), 66.36 (54.32), 64.02 (56.13), 66.22 (53.93),
64.75 (55.45), 65.77 (53.90), 65.10 (55.41), 66.39 (52.65), 66.53 (54.87),
66.28 (52.90), 67.05 (53.00), 67.82 (51.43), 65.24 (54.58), 64.01 for 49:03 and 6.65 miles.
Avg = 65.30 sec.
Avg rest = 54.62 sec.
The workout is incredibly long and took a lot of focus. After each interval I found myself walking a little bit to shake out the legs and hoping that by 30 sec. I felt recovered enough to start running again. The countdown for the 2 min. interval would come pretty quickly and the group would jump off the line and get back at it. I'm pretty sure this is the most 400s I have ever run, surpassing the 20 I did earlier this summer. I'm not convinced the section of trail we were running was a complete 400 meters and would guess that it was 380-385, but this is not a complete science and the work we put it was solid.
Distance: 10.13 miles
W/u: 22:33 for 3.00 miles
W/o: 25 x 400 on a 2:00 interval
C/d: 17:09 for 1.88 miles
I needed redemption after last week's 400 workout. I opted out of a workout yesterday because I thought an extra day of rest would do the calves good. The Queens team was running there fabled 25 x 400 meter workout on a 2 minute interval this afternoon and I thought that I would tag along. The 2 minute interval makes things interesting because the fast you run, the more rest you get. For instance, run 65 seconds, get 55 seconds rest.
We used a section of McAlpine just off the main path because it ends with a slight uphill on the way out. I wasn't looking to impress anyone today with my foot speed so I opted out of "hammering" some of the later intervals with some of the guys. My goal was to stay consistent and relaxed as possible. The group of guys broke up nicely to where I was running with Oscar, Nelson, Simon and Futsum for the majority of the workout. Devin was lurking just behind, but made his presence felt during the hammers and late in the workout.
The intervals started out quicker than they usually do based on the guys' reactions after the first 3. I hit splits of:
67.54 (50.90), 63.49 (58.28), 65.18 (54.64), 63.51 (56.37), 64.95 (55.35),
63.57 (55.90), 64.98 (55.05), 64.27 (56.03), 65.45 (54.30), 63.66 (56.32),
65.82 (53.93), 64.57 (55.20), 66.36 (54.32), 64.02 (56.13), 66.22 (53.93),
64.75 (55.45), 65.77 (53.90), 65.10 (55.41), 66.39 (52.65), 66.53 (54.87),
66.28 (52.90), 67.05 (53.00), 67.82 (51.43), 65.24 (54.58), 64.01 for 49:03 and 6.65 miles.
Avg = 65.30 sec.
Avg rest = 54.62 sec.
The workout is incredibly long and took a lot of focus. After each interval I found myself walking a little bit to shake out the legs and hoping that by 30 sec. I felt recovered enough to start running again. The countdown for the 2 min. interval would come pretty quickly and the group would jump off the line and get back at it. I'm pretty sure this is the most 400s I have ever run, surpassing the 20 I did earlier this summer. I'm not convinced the section of trail we were running was a complete 400 meters and would guess that it was 380-385, but this is not a complete science and the work we put it was solid.
Sunday, October 4, 2009
What's This Supposed to Be?
Time: 88:42
Distance: 13.28 milesPace: 6:40
Map
The Queens team got back from Louisville late last night which moved the start time for the long run back an hour. The team placed 7th out of about 38 squads and Mike's run put him 4th overall. The team was tired but in good spirits out at McAlpine because they knew the run wasn't going to be fast or as long as it normally is on Sundays. I ran with Mike and heard about how the race unfolded. My lower legs are still overly tight from Friday's workout. So tight, in fact, that I wore my Zensah compression sleeves in hope of some sort of miracle occurring that would leave me pain free. My calves loosened up a little bit over the run but still were sore. I think it won't be until Tuesday when they start to feel better.
When I got done running I was hanging out with Simon, Devin and Tim by the team's van. Simon was bent over stretching in the middle of the street, a little bit in the way of traffic but not overly hazardous. A Buick rolled up with your typical Buick driver behind the wheel. He stopped, rolled down the window and curmudgeonly bemoaned, "What's this supposed to be?"
Simon answered in his German, Arnold Schwarzenegger-esque accent, "Stretching."
The guy just sat there for a few moments staring at the four of us clearly upset that we had parked, ran and stretched on his neighborhood street. Devin finally spoke up and asked, "Can I help you," which finally broke the guy's glare. Grandpa sped up to a crawl and entered his driveway which means now we know where he lives.
Tuesday, September 8, 2009
Simon Says
Time: 58:41
Distance: 8.41 miles
Pace: 7:00
Map
I held off on running this morning because Simon needed a ride to the airport in the afternoon. We scheduled a time to meet prior to departing for CLT and put in a few miles around Queens. He had just returned from the mountains of North Carolina where the team had competed in an early season meet. Simon Steutzel was the 6th man across the line for Queens, only 3 seconds back from scoring. That's not too bad for a German whose longest run was 10 miles up until a few weeks ago.
Distance: 8.41 miles
Pace: 7:00
Map
I held off on running this morning because Simon needed a ride to the airport in the afternoon. We scheduled a time to meet prior to departing for CLT and put in a few miles around Queens. He had just returned from the mountains of North Carolina where the team had competed in an early season meet. Simon Steutzel was the 6th man across the line for Queens, only 3 seconds back from scoring. That's not too bad for a German whose longest run was 10 miles up until a few weeks ago.
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