MattKeutzer

Best day including weather in a long time.  61 degrees.  Snuck out during lunch again.  The first 5.06 miles in 42:50 and went for mile 6 (1 mile pickup).  I ran it in 7:17 (yes I am proud of this which is fast for me).  Finished all 8 in 1:07:59 with an average pace of 8:30.  Brutal hill at the end.   Felt pretty good although I don't know if could sustain the fast pace for longer (but I guess it has been getting longer so who knows).   Feel pretty go but gonna take the 5 tomorrow pretty easy to get ready for 5K on Saturday.  

I got an early start this morning.  Coach told me to cut 1 mile off the 5 mile run and add it to tomorrow after/ before the 3 mile race.   Going to try to run 7:40, 7:30, 7:20 (a guy can dream can't he).  We'll see.  Today was SLOW, 10 plus average pace.   Looking forward to tomorrow and setting a new PR.  PR's count if you if have never had one at that mileage... right?

Warm up for 2.5 in the spitting rain at a very slow pace (around 10:30).  Ran three 50 meter strides right before the race started at a firm pace.  Started dead last and was a little confused where the starting line officially began.   Unofficially I ran 6:30 first mile, ran 7:20 second mile and then finished at 21:09.  Got some water and ran about 1/2 mile cool down and then walked about another 1/2 mile.   Feel pretty good and excited to find out my real time in a few days. I guess officially the time wasn't as good.  I think my average pace was closer to 7:18.. which I am still pretty happy with.

Brutal run. I was not mentally or physically ready for this.  Headphones weren't charged (either didn't turn them off after yesterday's race or kids hit a button) so I went without music today.  I have been eating poorly (this is generous) and not drinking enough water.  Funny thing is after yesterday, I felt really good and pretty confident (this is more frustrating than golf).  Ran the first mile in 8:50, then 8:51, then 8:55 and it kept slipping from there.  A little windy but can't blame the conditions at all.   Ended up finishing just shy of 2 hours with a 9:13 pace. 

Ran 3 a little to hard today for a recovery run.... ok, a lot to hard.  Am still a little bitter about the poor timing issue at Saturday's race and continue to wonder if my times were accurate.  Actually ran a little slower but feel pretty good.  Ran 7:41, 7:31, and finished at 22:58.   I think the weather is gonna be nice tomorrow and worse on Wednesday so I will probably take Wednesday off and move my 4 mile to tomorrow (promise to sun slow... thought I would never say that).

Ran 4 miles today during lunch / planning period and finished right at 36 minutes.  Showered and had to get back to school before my plan was over.  Felt pretty good and took it slow.

Today's goal was:  1st mile warm up, next two pickup miles in 15 minutes (7:30 pace), recovery for 1.5 miles, 2 more pickup miles in 15 minutes, and then 1.5 miles recovery with a 1 mile cool down.

Finished the whole thing in 1:16:41 with 8:31 average pace.  1st mile 8:52,  next two 15:08 (missed it by 8 seconds), next 1.5 in 13:48 and last 2 mile pickup in 15:31.  Last 2.5 miles in 23:23 seconds. 

I feel pretty good and moderately happy about the above times.  Really took the last 2.5 slow.  Get to coach my 6 year old son's volleyball tonight so hopefully the legs won't be screaming.

This morning was a struggle and not cause of the coal.  Legs hurt a bit when I started but felt better toward the middle/ end of the run.  Coach said to take it easy since I did 3 speed work runs in a week and that is exactly what I did.   10:30 pace.  Looking forward to day lights savings time and pitchers/catchers report in about a week!!!!!

25 to 30 mile per hour winds... SUCKS. I have decided the cold weather is fine but the wind is the worst.  I guess it wasn't bad when the wind was at my back.  Took it easy again (per advice from coach).  Finished right at 40 minutes with a 9:50 average.  Can't decide to get my 19 miler out of the way early tomorrow in 15 degree weather or wait until afternoon and run in 25 degree sunny weather. 

Wow, furthest I have run so far and it didn't disappoint. Started early in 18 degree temperature but no wind so it wasn't so bad.  Finished right at 3:04 for a 9:42 pace.  Guess I either got to get it in gear or kiss that sub 4 hour marathon dream goodbye.  

As I was running many thoughts passed thru my head, two of which I will share.  I was thinking "people really love this running stuff, I have not gotten to this point (not a 5:00 am in the cold weather anyway).   Also, since I ran so slow, I was kind of down about not beating the 4 hour mark.  This training really is a yo-yo cycle.   Just this week, I felt like I unbelievable and 3:40 would not be a problem.   Now I can't finish 19 miles in less than 3 hours.  Hopefully, it will get better or at least yo-yo up. 

A little warmer this morning at 32 degrees.  Had to get my run in this morning due to "Armagedon snow" coming today about 10 am.   Anyway, I felt pretty good today.  Finished in 28 minutes right at 9:20 pace.  Didn't have to bundle up as much today so I felt somewhat lighter.  I think I could have gone faster but took it easier on my recovery run.  Looks like the weather will dictate my day off tomorrow.

Watch wasn't working well today as I must have hit a the start/stop button twice before starting my run.  I was about 1/3 done with the run before I realized it wasn't on.  The good news was the weather warmed up and 90% of the snow melted.  It was kind of a wet sloppy one (usually that is not a bad thing!!).   Continued to take it easy to rejuvenate.  I am guessing when I say I was in the 9 minute per mile range.  Used gmappedometer. com and came up with 5.8 miles.   My day off is tomorrow as it is supposed rain almost all day.  I might try to get a short run in even in the rain if it warms up.  We'll see.

Site has been down so I am having to do this after the fact.  Garmin has 1 hour and 19 minutes which is 8:49 / mile.  Can't remember to much about the run although it was a lot warmer and a little windy.   I didn't do speed work today to rest up for 15and speed work on Saturday.

Hectic day at school today so it was pretty good to get a run in afterwards.  It is starting to warm up more which is nice considering I have run in 10-20 degree temperature.  Running in 40 to 50 degree temperature even if it is windy is nice.   Ran easy today to rest up for speed work on Saturday.  Finished my 5.04 in 43:44.98 at 8:41/mile.   I will take it considering I was struggling to get under 9 last week.   We'll see, I have learned my lesson on getting confident to early.   Hopefully this warmer weather will continue.

Gotta soak in the tub.  Details to come plus coach took away my Garmin so I am not sure on the details but 9 of those miles in the middle were fast (8:14 was the slowest and mile 12 was 7:04).

Jeff just posted our times (he really kicked my butt today):  Our splits for the 9.5 were as follows (8:04, 8:14, 8:10 [some uphill during those last 2 miles], 8:02, 7:47, 7:32, 7:55 (included a solid uphill plus a touch of recovery), 7:46, 7:05 (nice bang out to finish 9).  

Ran the last 2.8 home pretty slow and didn't even look at my watch... I learned that today.

Legs were heavy at the end but I am feeling pretty good today.  Gotta see how tomorrow will go as well as Monday which is a day off work.  

Got up early to stretch but after kids woke up, I snuck back into bed for another 45 minutes of sleep.   32 degrees outside so it wasn't bad for my recovery run today.   Switched my long run from today to yesterday as I met up with Jeff, who kicked my butt.   Feel pretty good today and ran steady.   Finished in 26 minutes, then ate a huge breakfast slinger.

Kids slept at G-ma's house last night so after a large meal and a few drinks, I gained a few pounds.   Ran 5 this afternoon at 8:18 / mile and felt really good.  Ran the last 1/8 of a mile or so pretty slow as a cool down.  Think I could have gone faster but just enjoyed the run.  Actually was back to about 214 pounds after the run so pretty happy about the whole day/run.   Trying to convince myself that going out doesn't affect my training. 

52 degrees and a windy.  I was hoping it would have been a little warmer.  Felt good and finished at 8:29 / mile.  I am going to take tomorrow off even though it is going to climb to 62 degrees.   

64 degree weather and it was PERFECT.  Best day I have had to run since I started training.  The plan was run a 1 mile warm up (ended up being 8:29), 3 mile pick up at 7:30 ish pace (23:35) although I could have sworn I was running faster than that, 1 mile recovery (8:46), and another 3 mile pickup (23:55), then a 1 mile cool down that was basically all uphill (9:52).  I have to say I felt like exhausted myself during the second 3 mile pickup.   I felt great after the first 3 mile pickup and must have calculated the time in my head wrong cause I could have sworn I hit 31 minutes at 4 miles but I guess it was 32 minutes.  5 mile tomorrow and my first 20 miler on Sunday looming!!  And yes, I weighed myself after the run because I was about 214 this morning.

Was dreading running this morning in this 30-40 plus mile per hour wind, it didn't disappoint.  Why does it seem when running in wind that 3/4 of the time you are running against the wind?   Finished in 38:22 at a 9:28 pace (was shooting for a little faster but I will take it in these conditions).  Felt like the first 2:28 was into the wind and ran it in 21:42 (9:28 pace interestingly enough).  Then turned around and finished the 3rd mile in another 6:16 (8:51 pace and felt GREAT.. running easy and confident... felt as if I should put up a sail or something).  The last mile was initially flat with the wind still at my back and then uphill climb into the wind (9:49 pace). 

Felt sluggish most of the day. Got up early but sat around most of the morning.  Got sucked into the Blues game and then pulled myself away from the Mizzou / KU game for my 3 miler.  Actually feel better and more energized after my run.  Ran first mile in 8:29, second in 8:24 and 3rd right around 8:35 (don't really know what the consistency means but I feel pretty good about it).   Didn't push it and felt comfortable at that pace.   Gearing up for the 20 miles tomorrow.

Extremely windy but the 50-60 degree weather helped.   Way better then 30 degrees and windy but I still hate the wind.  Finished (sluggishly) in 2:55:29 with an average pace of 8:46/ mile.   The first 10 miles I felt unstoppable (even running straight into the wind).  I learned a lesson about not worrying about my watch last week with Jeff (he took it away) and I think it helped as I forgot a couple times to get my accurate splits.  I definitely wasn't pre-occupied with it (until maybe mile 17 or 18 of course!!)  They went like this (1) 8:22.29 (1.03) 8:49.83 (1.97) 16.24.65 (1.05) 8:35.27 (.96) 8:00.59 (.68 + .32) 5:28.04 + 2:38.02 (.73 +.27) 5:59.98 +2:14.97 (.69 + .31) 5:56.03 + 2:40.10 (.89 + .11) 7:35.91 + 54.29

My watch also sometimes automatically records splits also which explains some of the weird times??? Then the wheels started falling off.   (.16 +.69+.14) 1:20.70 + 5.59+ 1:15.02 (1.06) 1:15.02 (.99) 8:50.15 (.96) 8:42.45 (.99) 8:56.53 (1.05) 9:46.20  (.89 + 396 feet??) 8:05.71 + 39.56 (1) 9:21.55 (1.02) 9:30.60 (.96 + 96 feet??) 9:59.13+ 12.53.

The last mile was straight uphill into that wind.   Felt ok until I stopped running then stopped, got something cold to drink, and the chills and lightheadedness started.   Chocolate milk and a bath helped.  Shower and a 45 minute nap really helped!

Glycogen depletion run today.  Took it easy after the long run yesterday.   It actually was bit cooler (just a tad windy) than I thought it was going to be.  Finished in 34:30 at about 8:42 / mile.

6 miles today after school on Gran't Trail.  It was a little windier and colder than I thought it was going to be.  The first half of the run I ran into the wind.   Finished in 53:22 with about average 8:51 / mile.   First mile 8:31, 2nd 8:45, 3rd 9:09, 4th 8:35, 5th 8:45 and 6th mile 9:04.   I guess I am getting spoiled by this weather because 50 degrees and windy is not ideal.  I really must have forgot about those sub 20 degrees days and I hope they are a thing of the past!!!