Week in review

Here is a quick traiing log recap since my last post:

June 15 = 3 miles on trails at lunch - lots of fun and the hilly trails!
June 17 = 3.8 miles for day (includes 5K race - details below)

Total for week (6/11 - 6/17) = 18.3 miles

June 18 = 5.1 miles
June 20 = 5.4 miles (7 x 1/2 mile repeats at 5K pace)
June 22 = 4.6 miles
June 24 = 10 miles

Total for week (6/18 - 6/24) = 25.1 miles

First, I will start off by saying I really enjoyed the Father's Day 5K race that I ran on Jue 17 (Medved 5K to Cure ALS in Rochester, NY). My wife and son were at the finish waiting for me - what better way to spend Father's Day morning. The race started at 8:30am and the temps were rising but not much of a factor. The course was fast and flat (you never know until you really run these races) and only one minor incline (I won't call it a hill). It has a nice finish in Frontier Field (baseball field in Rochester for AAA baseball). Over 600 runners started and the race was well managed. It definately was tight in some spots and I had to work on passing other runners. I missed my PR by 14 seconds but I was very happy to finish the race in 22:11. This gives me a good gauge on my current fitness and I am curious to see what I can do at the Boilermaker in a couple weeks.

This past week of running was good. I have been feeling good and I completed some quality runs at decent paces. I did some speed work one day this week and will do another this week as I prepare for the 15K.

That's all for now. Thanks for the emails and for stopping by the blog.

Mike Morgan / Hanson-Brooks

Check out this short interview with Mike Morgan. Mike was the first American finisher in the 2006 Boilermaker that I ran last year. He ran the 15K in 45:49. I wonder if he is running the race again this year (next month). Recently, on May 6, 2007 he won the Lincoln Half Marathon in 1:07:50, despite heavy winds.

His PR's include a 14:30 5K and a 2:15:11 marathon (debut) 2006 Chicago. You can read more about Mike and other Hanson-Brooks runners at this link.

I am always interested in reading about the elite American runners. There are some really great runners out there and the race times are getting faster!

Colgate recall and my running

What does colgate and running have in common?

It's been a while since I last posted but not much running to report. Things have been very busy and I lost time to run last weekend so my mileage is down. I have tried to do my weekday running faster, here is a recap since my last post:

June 7 = 5 miles in 41:50 (8:22 pace) - 70 degrees
June 11 = 3 miles in 22:55 (7:38 pace) ; .25 on track in 1:21
June 13 = 4.05 miles in 34:34 (8:33 pace) - 84 degrees, and I felt it!
June 14 = 4.2 miles in 35:52 (8:33 pace) - 74 degrees - amazing how 10 degrees can change a run!

The weather is looking good here for the next few days so I should be running a 5K on Sunday.

Entries on record pace for 30th Boilermaker

Very cool...I can't wait! The Utica Boilermaker is around the corner!

This week was a true rest and recovery week. After the marathon, I took three days off and then ran the Chase Corporate Challenge in Rochester, NY. I finished the 3.5 mile race in 26:30. This was a good fitness test for me as I plan to run a 5k in two weeks. I would love a new 5k PR but I need to kick the training up this week and get some speed sessions in. The only other run I had this week was a 4 mile Saturday morning.

That's all for now. I'll have some more to post later this week.

Happy running.