MattKeutzer

Well, the Labor Day didn't really help with the training.  A couple of nights out to dinner with drinks put a hold of training.  I was hoping to get ahead this week with Monday off but it didn't work out.  I met the family at the pool today and it didn't turn out to be as long of a run (distance wise) as I thought.  26:15 or 9:47 / mile.  Splits were 9:19, and 9:51 and the last .62 mile uphill was a 10:23 pace.  My right shin was hurting (feels bruised and starting to swell) from 3 bee stings during a Sunday morning golf debacle.  

Had to run around school due to Liz having a meeting and me being responsible for kids.  Tried to get out on the road early but got tied up after school and couldn't get in as long of a run as I would have like.  Did get in some Insanity tonight so hopefully that will pay off come later.  Hot and slow.  Time was 26:57 or 9:16 / mile.  Splits were: 9:06, 9:11 and 9:31.   Last .91 was a struggle.  

Finally got my run in after school as I got to run home (no kid responsibility until they got home).  Time was 28:46 or 9:35 / mile.   I'm getting frustrated as I continue to read "if you are gonna get faster, you gotta practice running faster"... just isn't happening.  Splits were: 9:30, 9:23, and 9:54.  That last mile continues to plague me!!

Got up early to beat the heat and ran solo this week.  Left about 5:15 am in the dark but it was cool so definitely worth it.   Left foot got a blister about 8 miles in but I was in pretty good condition besides that.  Finished my 90 minute run and got my to my 10 mile goal (I was a little short last week).   Averaged 9:02/ mile.  Splits were: 9:12, 9:39, 9:19, 9:09, 9:20, 9:16, 8:56, 8:36, 7:49, 9:00.    Really tried to increase my speed the last 4 miles and pushed it the final 3.  Suprised a little by the mile 9 split but it was mostly downhill and flat but I will take it.  Felt pretty good afterwards.   I was still pretty far away from home so I stopped my Garmin and reset it for the last .61 in about 6 minutes.

Hot run today (Liz said her car read 108).   Anyway, I hadn't run in awhile and had some more motivation with my new Jawbone UP to get a few more steps in.  Anyway, it was hot but I felt ok considering.   Time was 27:55 or 9:16 / mile.   Splits were: 9:02, 9:18, and 9:27.   3rd mile and the heat got me again.  Can't wait to run in cold weather.

A bit hot at 104 heat index.  Liz was in CoMo at a meeting so I had kid duty and 2 soccer practices.  Luckily, the first got cancelled on accout of the heat and I brought my running stuff to school.  I had planned to run around school so when Liz got home early, she came to school for the kids.  After the first mile, I decided I wasn't going to go very long.  2.33 mile loop and I quit when I got back to school.  22:36 or 9:42/ mile.  Splits were: 9:26 and 9:46 and the last 1/3 of a mile was on a 10:17 pace.

Back into the routine of Insanity early in the morning with Liz and running after school.  My jawbone is motivating me a bit.  10k steps is my plan and so far I'm 8 to 9K a day over that.  Weight is also moving in the right directions.  Got my 3 into today, another hot one but starting to get used to it (plus it was a short one).  Time was 27:43 or 9:15/ mile which I ok with.  Splits were 9:19, 8:48 (pretty happy about this), and 9:37.   

The 45 minute tempo run was not quite what I wanted.  I was hoping to run in the rain but it was sunny and warm (although 90's is better than triple digits).  I ended up being 46 minutes and wasn't close to tempo. 46:02 or 9:19 / mile.   Splits were:900, 9:08, 9:18, 9:25, and 9:47.  I  just didn't feel that good today and was pretty sluggish.  We'll see how a day off before the 1:30 run on Saturday.  

Took off Friday with a well-deserved happy hour aft school with colleagues at El Maguey but showed restraint with only 3 beers and forced 2 waters down.  Decided to sleep in today and not run early in the dark in 52 degree weather but instead waited for the sun to pop up and ran in perfect 65 degree weather after Gretchen's soccer practice for my 10K. Felt really good during and after the run although I know I still have to still increase my speed.  Still, pretty excited about the weather turning and feeling like my training is going in the right direction.   Time was: 56:42 and splits were: 9:04, 8:23, 8:50, 8:32, 8:50, and 9:28 up the hill back home.  The last .4 was 8:58.

Got up early to do some Insanity.  Had a decent day at school and got a run in afterwards as it cooled off.  Good running conditions.  Time 26:41 or 8:53 / mile.   Splits were: 8:36, 9:08, and 8:57.

Another good day.  Wasn't feeling to as well today.   27:15 or 9:05/ mile.   Spits were 8:54, 9:03, and 9:18.   I continue to get slower and slower with each mile. 

Did my first offical "boot camp" last night and I enjoyed it.  Might be something I work on when this running thing is over.  Today was pretty miserable as it was hot and sticky after the rain.  I wasn't feeling it so cut my 45 minute run to 40 minutes.   39:24 or 9:51/ mile.   Splits were: 8:49, 9:45, 9:41, and 11:10.   The bad news is my day at school was equally as poor as my run.  

Crazy thing happened, I weighed myself after the run (225.2 with shoes on).  I was thinking "wow, can't wait until I take them off".  226.4 with the shoes off!!!   Did my 1:45: 23 (extra :23) run today.  71 degrees and sunny with a little wind but I will take it.  9:24 / mile.   Splits were: 8:55, 9:17, 9:08, 9:01, 8:59, 9:27, 9:19, 9:37, 9:53, 9:38, 9:59 (bit of a struggle), and the last .22 was on a 9:53 average.  A bit frustrating to think I have to drop about 22 minutes off my 1/2 to reach my goal of 1:40 (which seems like a lofty goal right about now).  It isn't like I feel terrible right now.  I feel like I have plenty left in the tank but it just seems like I don't have any "rocket fuel".  I could probably run at this pace for 4 -5 more miles.   

Well, this week has started off with a bang.  Rough day at school followed by me forgetting my Garmin watch at home.   Luckily I had my Jawbone Up although I'm not sure how accurate it is. I talked to Greg today and he ran over 12 miles on Saturday in his 1:45 run which was more than a mile faster and was pretty motivated to push it today.  Unfortunately, I think my Jawbone Up is not as reliable as it said I only ran 2.45 miles.   This is the same route I always run with my Garmin and gmap pedometer has it at 2.92 miles.   I ran for about 23 minutes which I find interesting because that is less than 8 minute miles.   

Decided to push it a bit and extend my length with a different route home taking Grant's Trail which meant the last 3/4 mile up hill on Gravios.   36:09 with a 9:02 / per mile average.  Splits were 9:00, 8:32, 7:46 (some down hill although I was pushing it), 10:51.   I was pretty gassed the last mile so I really took the hill slow.   Kind of happy about the 3 miles in approx. 25 minutes.   Hopefully, I can keep the pace and but increase the amount of time running at the faster pace.

I got my 1:45 long run out of the way this weekend as I am head to Kansas City for golf, debauchery, and a Sunday 5K for a great cause.   I split it up (kind of cheated) and ran 45 minutes before school.  The weather was fantastic and I felt really good.  I didn't push it and started running out of time to get home, showered, and get to school.  Wish I would have done 6 or 7 and did the rest after school.   85 degrees and sunny certainly made me wish I had done more in the morning.  I was slow and sluggish but finished my last hour.   First 5 miles in 46:12. with 9:14 / mile.  Splits were: 8:54, 9:05, 9:29, 9:24, and 9:19.    6.32 after school 1:00 or 9:37/ mile.   Splits were: 9:09, 9:03, 9:34, 9:45, 9:53, 10:13, and the last third of a mile at 9:49.  Ice bath after and I feel pretty decent.  Looking forward to the weekend.

Had a great time in Kansas City, may have been too good of a time with fraternity brothers. I didn't get a lot of sleep the night before although I would say I did a lot of (liquid) carb loading.  It may have been a little short of 3.1 miles or we ran more tangents.  Anyway, Wayne and I ran together and our goal was 8:00 miles.  We went out extremely fast and passed several people.  It was a small run (about 350 people) and some people walked.  It was a out and back and I did have a timer on my shoe although the results aren't in just yet.  The last .5 mile was a struggle for me and I told Wayne to go on.  He pushed ahead a little and waved me on to catch up but I could only muster a "whatever I had left sprint" the last 1/10 of a mile and couldn't catch him.  My watch had me at: 22:34 or 7:27 / mile.  Splits were: 7:21, 7:34, and 7:30 with a 6:15 the last bit left.

The 3 + hour drive went well and I'm glad I didn't stay for the Chiefs game or else I would have gotten home about 7 or 8.  I slept a good amount and rested my legs.   My calves are still a little sore and I broke my promise to get up early and stretch this morning.   

My calves were tight today.  I really wanted to take it easy on the run but wanted to increase my mileage this week a little.  It was a bit warm and breezy.   Time was 38:06 or 9:32/ mile.  Splits were: 8:55, 9:46, 9:29, and 9:56.