MattKeutzer

Oh how it has been too long.  A friend and I have decided to try to PR in a half.  He has a lot more experience and has run a sub 4 hour marathon although I have a slight edge when comparing PR's for the half.  Our goal is sub 1:40.    I realize how difficult this is going to be.  After I ran, I am thinking closer to impossible.  It is going to be a long journey back.  37:48:05 or 9:27 / mile.  Splits were: 9:08 (warm up), 8:48 (trying to get progressively faster), 8:48 (fail), and 11:05 (cool down).   A friend said, "if you want to get back into running, and it sounds superficial, go out and buy some new gear".  I did (shorts, socks, new shoes, it didn't help!

Dropped son off at baseball and decide to brave the 104 heat index (it was either that or not run).  26:20:08 or 10:32 per mile.  10:28 and 10:13 and 11:20.  Enough said.

Still a struggle but continuing on.  31:43:47 or 10:34 pace.  It was another hot one today but you got get your runs in when you can.   Splits 9:45, 10:40, 11:16.  Good thing this is PRE-training to get back into shape before Aug 4 hits and the 12 week training starts.  Definitely need a program that will develop some speed (not looking forward to doing speed-work/ hills/ etc).

Got up early before it got hot.  Felt better about my run/ stride/ endurance but the times were dissappointing..  49:09:12 or 9:50 per mile.  Splits 9:24, 9:33, 9:30 (I'm getting slower!), 9:47, and 10:56.   I felt better about my cool down mile up "the hill" from the trail.   Got to see (and smell) some Clydesdales along the way.  My buddy asked me "do you wonder if they feel the same way about my smell"?   Almost 14 miles this week and my weight is slowing starting to go in the right direction.  I can definitely feel a difference in my body.  Shaun T and Insanity helped but the work outs are so different and not comparable.  The 2 weeks in Vegas / Reno didn't help either (although it did help my pocket-book!!! :).

Well a week off didn't help.  I had to coach 2 a day camps Mon thru Thurs. for about 10 hours each day.  Then the weekend was filled with 3 days of golf and debauchery... hey, I needed it after busting my tail at volleyball camp this week.  I did get to run a little with the kids and stretch everyday but nothing worth coutntng. I got an email saying 13 weeks until race so tomorrow is my first official day training. I snuck a run in late tonight after dropping off stuff for next week's camps.  28:41.  Decided halfway thru to really go for the 2nd mile and then decided to run the 5K just to see where I would start.  Splits were: 9:35, 8:42, and 9:19 which was pretty much the last .6 up hill.   Speed isn't what I need it to be so hopefully it will come with the loss in weight as well as the training.

1st official day and I have decided to do Hal Higdon's intermediate training for the half.  29 minutes or 9:28 / mile.   Felt pretty good and could have probably pushed it (done more miles although probably not faster) but I was thinking about stuff I have for the rest of the day.  Splits were: 9:28, 9:34, and 9:54 (darn hill).   

Today was hill day.  It was raining pretty good so I got our the old shoes.  I decided to run a few miles to warm up and then hit the 200 m hill x 6 with rest in between.  I ran my usual warm up and then turned around at the 2  mile mark, 1 mile away from my house.  I hit the hill home and ran the 400 m up the hill.  Turned around and walked back down the hill to re-gain my breath.  Got to the bottom and this time ran the hole .7 of a mile back home.   I will count this as my 6 hills. 42:13 or 12:37/ per mile.    Splits 10:05, 10:24, 10:26, and 11:17. 52  or 32:29 per  mile (must have forgot to turn off my watch afterwards).  Oh well.  Feeling good about running 3 days in a row.

Not a bad run this morning.  Splits were 9:12 / 9:21 and 9:33.   Been really busy so blogging a week late so I can't remember very much.

Ran a few hills today.  First miles was a warm up at 9:39 and 9:47 and then I tried to push it a bit and ran 8:08 which is good for me (still need to get down another 30 seconds... maybe 15 pounds will help).   Then I ran a cool down with a .25 mile hill, walked down the hill and ran it again at 10:36.   Ran the last .34 cool down with a 10:39 pace.

Had my 90 minute run today.  HH said to run the last 1/3 pretty hard... I decided to just run my first long run at a "semi- pretty hard level".  Time 1:29:56 and got my 9 miles in.   Splits were:

9:30 / 9:54 / 9:49 / 9:45 / 10:01 / 10:13 / 10:11 / 10:16 and 10:35.  

Got up really early.  Heal was hurting a bit but I ran thru it and it stopped about the 1/2 mile mark.  Beautiful morning to run and an even better sun-rise.  Stopped to take picture and didn't care about my time.... although it was slow.  Splits: 9:58 / 10:27 / and 10:05.

Got up early today (not a early as yesterday) to a warm 75 degree foggy morning.  Slow run.  Splits 9:36/ 8:51 and 9:33.

Speed work this morning in some wind and spitting rain.  Draft beer at ball-game was not necessarily helping.   Was supposed to run 7-400.   Decided to run 3 -400's and 2 - 800's.   Splits were: 1:41 (felt pretty good and eased up at the end), 1:44, 1:48 (this is about what I hope to run consistently for 13.1 miles).   Decided to go 1/2 mile or 800's to finish.  Splits were 4:01 and 4:10 (back to reality).   Feel pretty good now and need to find some time to stretch.   School starts next week and will have to be more efficient with my time/ schedule.   Maybe the routine will help?!

Apparently 6 to 8 beers and 5 hours of sleep allows me to run... ok.   The two quarts of water I forced myself to drink and getting my shoes, shirt, socks, watch, and shirt all piled up made it a lot easier to get out of the door.   Time 28:17 or 9:15 per mile.  Splits were: 9:10, 9:12 and 9:22. 

Another perfect morning for a run.  Cloudy and 70 degrees early when I left.  A bit warm when the sun burned thru the clouds. I didn't feel gassed and am not really sore afterwards.   My left heal continues to hurt when I get out of bed but by the time I started to run, it was fine.  My 90 minute run schedule and my goal was to cover more ground than last week (9 miles) so I feel pretty good about it.  Averaged 9:45/ mile.

Splits were:  8:59, 9:29, 9:32, 9:40, 9:48, 10:03, 10:06 (up hill), 9:43 (down hill), 10:15, and 10:29 for the last 3 minutes.   Hopefully I can continue to get further/ faster.  Goal for next week 9.75 miles.  Disappointing to think that on race day, I'm gonna need to be at about mile 12.  Gotta lot of work to do!!

 I did weigh 230 post run / breakfast. 

Early morning run after a good night of sleep.  I switched my Saturday (3 mile) and Sunday (90 minute long run) so golf was possible (although I didn't play anyway today).  27:14 time with 9:05 average.  Splits were: 9:13, 8:18 (mostly downhill to Gran't trail), and 9:34 back uphill.  The second half of the second split was flat but I felt like I just had to lean forward and gravity helped a lot.  I felt like I slowed down a lot the 3rd mile and was surprised I didn't see 10:35 on my watch.  I remember in past training when I was running sub 8's and mid 7's and when I slowed down I was was running mid 9's and thinking this isn't that hard to run at this "slower" pace.  I guess it is all relative.

After a morning workout of Insanity and a school day of meetings, I decided to run home.  The rain cooperated by stopping about 2:30 so it was just a little wet on the way home from school.  I felt pretty good but certainly did not push it.   28:31.94 with 9:31 per mile.   Splits were: 9:11, 9:28, and 9:54.  

I'm starting to feel like 3 miles is no big deal, unfortunately the time is still a little slow.  I pushed it to a degree today but my endurance isn't there yet.   I feel pretty good now.    25:46 or 8:36 / mile.  Splits were 8:25, 8:45, and 8:37.  The last mile I was really pushing it for about .10 mile and then slowed to a jog.

Had to switch thing up a bit and run today instead of yesterday.  Used the excuse of running (I didn't) to go and get flowers for the wife as our 10 year anniversary is today.  Surprised her with roses on her desk at school this morning as I got them yesterday (instead of running).  Anyway, ran home from school today and thought about all the pasta I was going to eat at Kemol's tonight for our Anniversary dinner.  Time was 27:21 with a 9:07/ mile.   Splits were 8:44, 9:09 and 9:30. It was a bit warm after school and it definitely slowed my pace.  

The plan was to go all out today for my 5K.  Decided to flip my training schedule as to allow me to play golf and enjoy a few cocktails with the family to celebrate a few sisters' birthdays and a cancer-free diagnosis for my father.  My wife and I worked out with some Insanity this morning doing 40 minutes of cardio.  We then went to the pool until about 3:00 and then I decided to go for a mid-day run.  Felt pretty good for the first mile, the second was 1/2 mile downhill jaunt then flattened out on the trail until I turned around and make the trek back uphill for the same 1/2 mile home.  Time was 24:53 with 8:02 / mile. Splits were:  7:26, 7:39, and 8:51.  I was happy with the splits but have a lot of work to do to maintain this kind of speed.  The second mile was helped out by a biker who I turned onto the trail right behind, he wasn't really pedaling hard and I ran with him for about .3 of a mile at a pretty fast clip.  

Well, it wasn't pretty but I got the miles in.  After a busy day of golf, playing with kids, putting in some ceramic tile in the bathroom, a full dinner.... I looked at my schedule this week and realized I need to run 6 of the next 7 days.   Next weekend I have a golf tournament and it is the 3 day weekend, so I figured I would get a jump on the week.  My stomach didn't feel great as I began and I was feeling the diet pepsi and the 2 Gatorades I slammed.  It was getting dark and I took the "recovery" run to a new standard.  I actually felt pretty good about the mile 2.25 mark and Mumford & Sons helped a bit.  Time was: 29:06 or 9:42 / mile.   Splits were: 9:48, 9:54, and 9:25.   I guess I'm happy I feel like I can get 3 done when I'm not feeling my best.

Ok, the 90 degree heat and humidity after school killed me.  Wow, I was feeling decent about my 5K and this certainly knocked me back to reality.  All I kept thinking was about the 100 miler Cam posted about so I kept running thinking "3 miles doesn't come close to 100, suck it up". I left my watch at home today so I will post time and splits tonight.   

Greg also pointed out that I'm a week ahead in my 12 week training routine for my half in October.  Now I'm perplexed in the thought of taking it easy for a week or just keep training as is and be have a week long taper.  I'm really supposed to do a 5K this weekend (did it last weekend) and a golf tournament looms to destroy any chance of a 90 minute run (according to my week advanced training routine).  Thoughts?    

 Also, after a morning workout of Insanity, my weight keeps increasing.   I usually drink a protein shake for breakfast, something moderately healthy for lunch (salad or grilled piece of chicken), and then dinner.  Becoming frustrated by this.

No speed work this week... excuses, excuses... I did Insanity this morning but not counting it. 

Well my 40 minute tempo run was planned to be somewhere in the distance of 5 miles.  The 95 degree heat and humidity quickly make a detour in that plan.   My left calf started tightening up about the last mile but the whole run after the first mile was pretty miserable.  Averaged 9:36 / mile and splits were 9:06, 9:16, 9:49, and 10:06.  The miserable attempt at the last .16 as 10:11 / mile.   I did kind of freely run my course as I didn't know how long I would go.  Ironically I stopped right in front of my house at 40 minutes (39:59.84).   Wonder if this had anything to do with mentally knowing I was "almost done"?  I think I'm gonna try to do my 90 minute run this weekend (3rd of 4) and then another next weekend.  Then do 2 weeks of 10K's since I'm a week ahead.

If running in 97 degree heat and humidity doesn't drop some weight, I don't know what is.   Rough training weekend.  Booze and golf really got in the way.  I guess my week advanced training put a "mental block" on me and I really slacked.  I guess I deserve the 97 degree heat.  Ran home after school today and it was slow.   29:05 or 9:42/ mile.  Splits were 9:34, 9:32, and 10:01.  Really struggled the last mile.  I also did Insanity later that night with Liz, I definitely feeling this and sleeping much better.

Another hot and sluggish day after school in the 95+ degree heat.  Thankfully it was kind of cloudy and 2 well-placed sprinklers in yards along the route which I timed perfectly to sprayed.  It was a little bit faster today.  28:51 or 9:38/ mile.   Splits were 9:32, 9:27, and 9:54 so I'm pretty happy with that.  Sweat bothered my vision and burned my eyes.  I kept thinking about running in the cold and wishing for the days of frozen eyelashes!!!

Rough day at the school, Liz didn't want me to run as the heat index was over 100.  I needed the release.  Dropped a few pounds while I slept and after the am workout.  Run was still pretty sluggish but I did get faster (perhaps the frustration of the day fueled my running!).   Anyway, 28:14 or 9:25 / mile.  Splits were 9:29, 9:11 (some downhill and flat), and 9:35.

After dinner and re-hydration, 231.

Insanity this morning and 3 miles in the 100 degree heat is starting to work on the scale.  My knee started to tweek a little about the half way mark but I took it slow and it worked itself out. Time was 30:01 or 10:01/ mile.  Splits were: 10:13, 9:26, and 10:25.  A little all over the board since my splits are usually a little more consistent. .

I met Howie early this morning on the trail and we set off about 5:15 am for our 90 minute run.   We talked pretty good and had a decent pace for the first 43 minutes (right at 5 mile mark).  My stomach was girgling this morning (3 beers and pizza probably didn't help last night) and I started getting uncomfortable about mile 6. I made a pit stop about mile 8 and he went ahead.  I said "I'll catch you" knowing I wouldn't.  About .7 of a mile left, Howie had turned around and we ran the last of it together.   I plannned and even said out loud, "let's turn around early cause I imagine the 2nd half will be slower", it turned out exactly that.  Wonder if I would have said 'Let's keep going cause the 2nd have will be way faster"? Time was 1:29: 45 or 9:04 / mile.  Splits were: 8:48, 8:45, 8:49, 8:59, 8:52, 9:06, 9:18, 9:28, 9:39, and 9:00 (thank goodness for Howie).

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.

I didn't feel great but it cooled off some so I thought I would go a little further.  Time was 37:06.  Splits were: 9:01, 9:24, 9:13, and 9:29.  

Tried to go a bit faster today.   Felt pretty good, although my calves are still sore from Sunday.  26:15 or 8:46/ mile.  Splits were 8:44, 8:50, and 8:42.  Pretty happy that I'm starting to get under 9 minute miles.  Still a bit of a way to go to get to 7:40's.   

I took off a couple days (President's Cup really sucked me in the last couple of days.. missed my Saturday work out as well).  Decided to really push the pace this morning for the first half at least.  Time was 1:22 or 8:36/ mile.  Splits were: 8:00, 8:04 (downhill so a little disappointing), 7:57, 7:50, 7:55, 9:10, 9:00, 8:58, 9:44, and 9:57 for the last 6 tenths.   I felt pretty good as I ran the trail.  I turned around at the 5.05 mark as I planned and took a recovery mile with a bit slower pace.  Tried to turn it back on but had nothing in the tank left.  The wind didn't help either although I never noticed on the way out.  Pretty happy with the pace.