MattKeutzer

Warmer weather at 60 degrees but still windy.   Finished all 10 in 1 hour 26 minutes so I will take it at 8:37 / mile.  Game plan was 9:30 warm up mile, followed by 9:15, 9:00, and 8:45.   Then go for four consecutive miles at 7:30 pace.  Then 2 cool down miles.  It went like this:  9:01, 9:28, 9:15, 8:51... then 7:31, 7:29, 8:04, and another 8:04.   Cool down miles down and up some big hills went: 9:06 and 9:13.    Feel pretty good now but had a slight cramp during the run for a few miles, then it went away.

Crazy wind and the temperature kept dropping.  Goal was to run between 9 and 8:46.  Miles went like this:  9:07, 9:10, 8:54, 8:24, 9:18...(damn wind), 9:20.

Well, I hit 51 miles this week.   Started out a little uncertain about my right knee.  I had a good 40 minute stretch this morning (I haven't stretched in a few days).   Turns out I just needed a mile or so and I didn't even notice it.  A little chilly and windy but the sun helped.  Finished in 42:11 at a 8:26 pace.   Splits were: 8:32, 8:43, 8:06 with the wind at my back, 7:53 with the wind in my face, and 8:56 up a huge hill home. 

Enjoyed myself with a few drinks last night at Molly's wedding then stayed up late to watch the Blues win on the west coast.  41 degrees when I started but it felt a lot colder and 41 degrees when I finished but it felt a lot warmer.  Finished in 2:15:20 at 8:27/ mile.  Plan was to warm up for the first 4, run the next 8 at 8:15 pace and then cool down the last four.  I felt realy good during the run and started after mile 2. Splits were 8:30, 8:36, 8:09, 7:53, 8:06, 8:12, 7:52, 8:16, 8:09, 8:10, 8:20, 8:30, 8:43, 9:07, 9:03, and 9:44.    Definitely feel way better than last week.   

Took it easier today as this was my glycogen depletion run. Didn't feel that great while running but made it thru. My training plan called for 4 miles today but adjustments are going to be made for my 10K race on Saturday. Finished in 43:44 at about 8:40 / mile. A little slower than I would have liked as I took it easy. Splits were: 8:39, 8:27, 8:37, 9:01 and 9:13. It was a little windy but tolerable. Excited about two things: Cardinal baseball and making it to daylight savings time which happens on Saturday.

Snuck out during lunch today to run home but realized I forgot my car keys so I just did a loop (2.17 miles) and went back to work. Did the last 4.95 miles or so later in the afternoon. Finished the 6.1 in 50:56 with a 8:21 average pace. Splits were: 8:09, 8:41, 1:28 (the .17), 8:25, 7:54, 8:01 (the stupid win was finally pushing me), and 6:56 (the last .78). Turns out I did my first double... although a little unconventional since it was a rather short distanced double!!!

Switched up the training schedule so I can take off on Friday and rest for the 10K race on Saturday.  Plan was to get a "up tempo" mile in at about 7:10-7:20 somewhere in the middle of this run and tomorrow's run.   I woke up early (couldn't sleep) and ventured out about 4:30 am.  It was 55 degrees but really windy (although it has been windy for the last 2 weeks so I should be used to running in it).   Splits were: 8:59, 9:00, 9:04, 9:50 (damn wind), 7:04 (tail wind), 9:28 and 9:52.  Finished in 63 minutes right about 9:02 / mile.

I did 8 miles today in fairly cold weather.  Off day tomorrow to get rested for Saturday's race.  I have the splits but not with me right now so I will have to edit later.   Goal was to have 1 mile in the 7 to 7:15 range.   Finished in 1:09:01 with 8:38 / mile. Split were: 8:09, 8:48, 8:53, 8:49, 8:47, 7:15, 9:21, and 8:59.

Parked about 1.2 miles away at a friends house.  Ran to the race to warm up and check in.  First mile split 9:55, another .6 of a mile in 6:09.   Checked in and walked around a bit before running back to the car to drop off extra clothes and then back to start of race.  9:47, 10:02, and another .9 of a mile in 8:39. 

I did five 50 yard sprints before the start of the race and felt pretty good.  Race started and I was among 10 to 12 others right on the starting line (1st time for this, felt pretty cool!)  Course was very similar to Clayton half marathon where I PR'd so I felt good about that.  Finished in 44:21.49 at 7:13 / mile.  Hit my lap button at 5K mark for an extra split.  Splits were: 6:40, 7:08, 7:31, 28 seconds, 7:19, 7:18, 7:21, and 35 seconds.  

http://www.morunco.com/wp-content/uploads/2012/03/Celebrate-Fitness-Results.pdf

I felt like I finished strong.  Was following a guy who passed me at mile 2 and a woman who passed me at about mile 4.  We caught up to another guy and all of the sudden the two guys made a left (when they were suppossed stay straight!).  I followed the woman (no comment ladies) who knew where she was going.   I yelled to the guys who corrected their path.  The one passed me within the 1/2 mile.   With about .6 of a mile left, I left him and the woman in an all out sprint (a sprint for me anyway).  I am puzzled because I really don't feel like my last split was impressive.  Oh well.  I got a water, bananna, 2 cherry pie bars, and a chocolate milk.

Ran another mile back to the car after I got my shirt, a water bottle, and numerous other pamphlets/ notepad in 10:01 and decided to shut it down.

Got a late start because I decided to lay in bed and watch cartoons with my 2 year old daughter (totally worth it).  I took the chance of getting rained on but ended up making it back before the rain started.  Goal was to get 12 miles in at any pace considering my 10k race yesterday. 

Finished in 1:51:05 at a 9:15 / mile pace.  I stopped to use the bathroom at about 5.5 miles.  Splits wer: 8:54, 9:08, 9:14, 9:23, 9:34 and 4:36 (1/2 mile).   Actually a little felt better after my stop.  9:01, 9:29, 9:14, 8:46 (started feeling a lot better the longer the run went), 9:19, 9:23 and 5:05 (about last .6 of a mile).

This 12 after yesterday's 11.7 wasn't aweful butI could feel the beginning of "heavy legs". 

After yesterday's race, I ate pretty good so the weight was up today. I am ok with this. The right knee is a little tender. Almost 80 degrees today and a little windy. I finished in 52:14 and about 8:42/ mile. Feeling a sluggish toward the end. Splits were: 7:59 (realized this was way to fast), 8:46, 8:31, 8:27, 9:11, and 9:43. The last two miles were a bit of a stuggle. It started to get hot and the wind wasn't helping.

Another warm day today at plus 80 degrees. Rolled my knee out last night and tried some "whey" chocolate with milk.  Added some vanilla ice cream and it tasted really good.   The knee felt good today.  Originally planed on going 4 easy miles but ended up going just a little farther.  Finished in 37:48 with an average pace of 8:46 / mile.  Splits were 8:34, 8:55, 8:51, and 8:33.  The last mile and .32 was attacking the hills on Baptist Church Rd.  I figure after these hills, I will be prepared for just about anything.   The last .32 was in 2:55 at 9:16/mile.  The things I noticed the last two days is how salty I feel (my hair) and how the sweat running into my eyes burn like a mother!!!

Had some more whey with milk and ice cream (instead of a beer) while I fired up the bbq pit.  Time to unwind and watch the best team in hockey beat up on the Blackhawks!!!!  Go Blues.

Got an early start this morning.  Decided to run at 4 am in 62 degree weather instead of 80 degree rain/ lightning later.  Goal was to do a 1 mile warm up, 7 miles at 7:30 / mile, and a 3 mile cool down.  The weather was perfect  and the moon provided some light as it was very clear.  I could have used a little more light but I am just being picky.  Only saw 4 bikers (with lights) on the trail this morning at about mile 9.  Finished in 1:33.11 at about 8:28 / mile.  Splits were:  9:50, 7:47, 7:24, 7:25, 7:44, 7:34 7:38, 10:09, 10:23 and 9:33.

Well, it was a rainy morning and I took the day off for B's tonsil/ adnoid surgery. It was an early start, so taking care of B and a nap was a priority before I could get my run in. I ended up going about 2:00 pm and it got really warm as I ran to the dealership to get my truck. Ran pretty well and then about mile 5, my right achilles started shooting pain. Ran thru it but it is still sore. Picked up my truck and got the kdis. Got home and iced, elevated, and took some advil. It is still tender and hurts pretty good everytime I go down steps, not liking this at all. Splits were: 8:24, 8:43, 8:52, 8:44, 8:52, and 9:28. Besides the achilles, my bracket and the Missouri loss has made this a miserable day!!!! B, however, is doing great and the surgery hasn't slowed him down a bit.

Had a scare yesterday with my achilles hurting about mile 5.  Did some stretches that I saw on Runnersworld.com and massaged it a lot.  It didn't hurt going up and stairs today so I decided to do 3 miles (I was scheduled to do 5).  Felt great starting out and ran my 3 miles with a lot more confidence.  Decided to go an extra mile and push the pace a little to see if it would act up.  My achilles felt so go, I decided to keep going and do the 5.  Happy to say, no problems (hope I don't jinx myself).  This training / running thing can really be a roller coaster ride.   Finished in 44:10 with a 8;43 / mile pace.  Splits were: 9:12, 8:50, 8:44, 8:17, 8:40, and the last .07 in under 30 seconds.    Stretched, rolled achilles out, and massaging it as we speak.   16 tomorrow will be a good test.

I got another early start.  Cool morning at 56 degrees, perfect for a morning run.  Had no pain and feel good.   Finished in 2:16.40 at a 8:33 / mile clip.  I feel like I had more in the tank but didn't want to push it.  Saw another runner on mile 7 about 40 meters in front of me, my competitivenes kicked in and I decided to pick up the pace to see if I could catch him.  Splits were: 9:14, 8:59,  8:27, 8:27, 8:06, 8:17, 7:46 (I caught him), 8:12, 8:26, 8:37, 8:41, 8:34, 8:47, 8:27, 8:37, and 9:03.  

Things are looking up.  1 more week and then the taper begins.   Blues are in the playoffs, not only am I winning my NCAA bracket but my 2nd bracket is also tied for 1st place as well, I watched the Rams win the Super Bowl last night on ESPN classic, and I am on Spring Break this week.  

Good slow run today.  Have to change the plan to get ready for the 13.1 this Sunday.  Got a late start as I slept in and then Liz decided she wanted to get a run in this morning before it got hot.  Haven't been sleeping well as we are dealing with B's tonsil/ adnoid surgery.  He seems better today so we may have made it thru the difficult part.   Wasn't feeling great today and it was pretty hot (was thinking about those last 10-12 miles in mid-April and dreading how hot it might be).   Finished in 35:40 at 8:55 / mile.  Splits were: 8:52, 9:09, 8:36, and 9:04.  However, no pain so I will take it.   About a week and the tapor begins.

I changed things up and did speed work today due to the race on Sunday.   Great 60 degree morning for a run.  I got up early and got a good 45 minute stretch in.  Then I drove down to Grant's Trail today so I could do speed work on flat terrain.   Goal was do a 9:00 mile and increase each mile's speed by 15 seconds.  Finished in 1:05:13 at about 8:09 / mile.  Splits were:   9:03,  8:49, 8:29, 8:06, 8:03, 7:55, 7:26, and 7:20.   I felt like I started each of the first few miles strong and then eased up at the end of the mile (obviously easing up to much since I missed my goal by a few seconds).  The last 2 miles were pretty difficult but I didn't feel spent afterwards.  I also thought doing the mental calculations in my head for each mile helped motivate me as well as made the time running go faster (mentally). 

Interesting how I ran 8 yesterday in the same time it took me to run today.  Slow miles are still miles but somehow they affect your brain.   I guess it was a recovery run from the speed work Tuesday.  Anyway, finished in 1:06.56 with a 9:13 / mile pace.  I stopped for a pit stop and water half way thru.  The last .25 of a mile was really slow.   Splits were: 9:32, 9:15, 9:32, 9:18, 8:36, 8:41, 9:13 and cooled down with 10:51. 

I guess that 8 ounce filet and beer(S) didn't really help the scale this morning.  Kids were at gmas for the night so I got to run with Liz this morning.  We broke away around mile 2 "cause she didn't want to slow me down".   In retrospect, I should have just stayed with her cause I ran slow miles today anyway.  It started to mist a little which was not bad at all.   Finished in 53:57  at 8:59 / mile pace.  Splits were:  8:54, 9:08, 8:55, 9:13, 8:39, and 9:08 up the monster hill home.  Interested and nervous about my race on Sunday.  Hopefully the rest day on Saturday will help my body and pace.  

Ran in the rain today.  It wasn't bad but the wind didn't really help.  Last day of spring break so that is a little depressing.   Finished in 46 minutes at 9:07 / mile.  Splits were:  8:54, 9:11, 9:18, 8:53, and 9:11.  Day off tomorrow and race (13.1 plus another 7 in warmups and cool downs) on Sunday which makes me curious because I feel like I am running slower.   Hopefully the day off will help the legs.  Sunday will be my last long run before tapering begins.

Early start with Jeff this morning.  We ended up running 5 as a warm up and then a .25 mile pickup.   Splits for the warm up were: 9:16, 8:47, 8:50, 8:44, and 8:54 for an average pace of    / mile.  The pick-up was a mild quarter mile sprint at 6:47/ mile.   Jeff wanted to do another, I voted against it.  

The 21K started out good and ended poorly.  Splits were 7:33, 7:33, 7:32, 7:33, 7:39, 7:48, 7:44, 7:24, 7:23, 8:00, 9:25, 8:14, 8:15, and the last tenth of a mile was 1:16 (or 8:19 / mile pace).  The hills killed me and I ended up walking a little during the 11th mile.  My left calf was screaming the last 5K.  

I was planning on running another 1.6 but just cashed it in.  My left calf is still tight and  "pulsating" 6 hours afterwards.  Walking around is difficult.  I have eaten banannas, yogurt, rolled it out, tried to stretch it, continue to drink water and nothing seems to work.  Kind of worried about the upcoming week (S) including the full which is just 3 weeks away. 

The original training schedule said 3 miles.  I was nervous and anxious to see if I could run pain free as my left calf started feeling a little better today.  I'm still a little disappointed about Sunday's performance coming up 1.6 miles short of my 20 mile goal.  I started very slow with some pain but continued taking it very easy (about 10 minute miles).   The more I ran, the better it seemed to feel (or I just got better at ignoring the pain).  Jeff is re-thinking my 3 week taper and asked if I wanted to do a 22 miler on/near Forest Park which is part of the course on Sunday.  Also, started back to school after Spring Break and I can honestly say I was pretty spoiled last week.  This work thing can be a real inconvenience! 

6 miles in 80 degree windy weather wasn't really ideal, but my left calf didn't act up so I will take it. I took it easy again today (don't really know IF I could have run faster) and finished in 56:27.05 at 9:24/ mile. Splits were: 9:04, 9:12, 9:23,9:05, 9:36, and 10:06.

7 miles completed. Feel pretty good but just seem like I cannot run fast at all. Averaged about 9:30 / mile as it was 84 degrees and a little windy. The good news is that my left calf feels ok so I feel pretty good about that. I have the splits but will have to wait to put them up. Finished in about 1:07. Weighed myself after the the run and it said 205!!!

UPS man came today with a new scale.  Needless to say there is a 10 pound difference between the new and the old scale????  Liz lost .4 of a pound with the new scale!!!! Half day at school today so Liz and I went out for lunch.  I had fettucini pasta with shrimp and chicken.  Came home lethargic and took a nap.  Got up and did my 3 miles.  Changed the schedule again this week as I am planning for 22 miles tomorrow along most / all of the marathon route.   Today was not my best effort but I ran pain free so I guess I should be happy.  Finished in 27: 39 at 9:13 / mile.   I am concerned about my speed as well as if my body will hold up.  Baseball, golf, school, summer and a few other things are starting to creep up on the priority list and running/ training is starting to drop on the list.  I hope I can stay motivated/ get some motivation and need to do some reflecting on this whole training process. 

I drove down and parked at Forest Park so I could run along the "Go" marathon route.  I picked up the route at about mile 14 and ran 5 miles back toward the start.  I turned around (and got off the trail a bit) around mile 9, then ran miles 9 thru 22 along the route.  I didn't push it very much as I was trying more not to get lost (and digging the map out every mile or two).  I finished about 3:30 and my legs feel pretty good.  My  left calf doesn't hurt and gave me no trouble on the run (the bowl of cereal and two bananas this morning helped).  The first 17 miles were in the 9 minute per mile range and the last 4 were probably closer to 10.    Let the taper begin.