This is the year...continued...

Mrs. Schuey wrote:Great job on the running, Nick! I think it's cool that you can say "nice easy run" and it's a 7:38 pace! Keep up the great work!!

Thanks!!! I am happy that I have progressed to this point. I implemented a new winter and spring program this year and I think that it is paying off. Last year my easy run paces were in the 8:15 to 8:30 range. Now I am in the 7:35 to 7:50 range. What a difference a year makes

Nick Morris wrote:7/13 -

9 mile mid week sorta long run. This evening I completed 9.32 miles at a 7:44 pace.

I had a little scare tonight with a little over a mile left in my run. I accidentally stepped in a hole near the edge of the sidewalk and nearly went down. Luckily, I was able to keep my balance and continue on. Things could have been bad, because I almost rolled my ankle in the process. I find myself lucky, considering that it would have been the ankle that I wrecked while in undergrad. Let's just say that the last mile I most certainly paid attention to where I was stepping.

Since I do almost all my running on trails, I've had that experience more times than I can count. Almost always, the worst that is leaves me with is a bit of soreness to the tendons near the ankle the next day. I'm glad that it looks like you escaped unscathed. I do seem to run looking at the ground a bit more after one of those episodes though, at least for a little while.

that is awesome you can see that big of a leap in fitness in just a year!

Woohoo, Nick!

Julie wrote:that is awesome you can see that big of a leap in fitness in just a year!

Thanks!! I am extremely happy with the way that I am running at the moment. My goal is to keep the momentum going...

7/15 -

Scheduled off day

Nick Morris wrote:7/15 -

Scheduled off day

are those trampoline miles for cross training?

Julie wrote:

Nick Morris wrote:7/15 -

Scheduled off day

are those trampoline miles for cross training?

Hahaha!! Sure, why not

Nick Morris wrote:

Julie wrote:

Nick Morris wrote:7/15 -

Scheduled off day

are those trampoline miles for cross training?

Hahaha!! Sure, why not

Haha that is to funny good one Julie!

Julie wrote:that is awesome you can see that big of a leap in fitness in just a year!

+26.2

Nice gains, Nick! It's always great when the everything comes together, isn't it?

Mark B wrote:Nice gains, Nick! It's always great when the everything comes together, isn't it?

Yes it is...but this is just the beginning!! Thanks Mark!!

Echoing the sentiments of others - Wow, great progress over the past year. Looks like your training vector is definitely what you want. Keep it up!

7/16 -

9 miles at MP...

After a scheduled off day yesterday, I absoultely killed a 9 miler at MP this morning!! I completed 9.27 miles at a 6:47 pace on a very damp and humid morning (let's just say that I perspired this morning). From the start, I knew that I was going to have a great run. The first couple of miles felt very smooth and from there on out I put it in cruise control. I finished with an average heartrate of 148, which is 80% of my max. I did not think that was too bad considering the humidity and the pace that I was putting down. We'll see how my body reacts tomorrow as I have 18 miles scheduled. It's supposed to be a scorcher tomorrow, so I'll be up and at it before sunrise. Good luck to all that have to run in the heat and humidity!! Run safe and smart

Nicely done Nick! Good luck getting out there early before the weather gets too nasty for the 18 tomorrow.

Nice pace run done at 80% of max is awfully low. Assuming you have the endurance you should be able to meet that goal for sure if not surpass it. I tend to run pace runs more in the 80-85% so I think you have some cushion there on the HR.

mul21 wrote:Nicely done Nick! Good luck getting out there early before the weather gets too nasty for the 18 tomorrow.

I plan on getting up at 4am...

Kenny B. wrote:Nice pace run done at 80% of max is awfully low. Assuming you have the endurance you should be able to meet that goal for sure if not surpass it. I tend to run pace runs more in the 80-85% so I think you have some cushion there on the HR.

I was excited that my HR was only 148 and you are probably right that I am ahead of my goals right now, but my plan is to just meet my goals this year and may try to stretch next year...

Nick Morris wrote:

mul21 wrote:Nicely done Nick! Good luck getting out there early before the weather gets too nasty for the 18 tomorrow.

I plan on getting up at 4am...

Good luck with this

Michele "1L" Keane wrote:

Nick Morris wrote:

mul21 wrote:Nicely done Nick! Good luck getting out there early before the weather gets too nasty for the 18 tomorrow.

I plan on getting up at 4am...

Good luck with this

The 18 miles or the 4am??

Nick Morris wrote:

Michele "1L" Keane wrote:

Nick Morris wrote:

mul21 wrote:Nicely done Nick! Good luck getting out there early before the weather gets too nasty for the 18 tomorrow.

I plan on getting up at 4am...

Good luck with this

The 18 miles or the 4am??

Probably both.

Nick Morris wrote:7/16 -

9 miles at MP...

After a scheduled off day yesterday, I absoultely killed a 9 miler at MP this morning!! I completed 9.27 miles at a 6:47 pace on a very damp and humid morning (let's just say that I perspired this morning). From the start, I knew that I was going to have a great run. The first couple of miles felt very smooth and from there on out I put it in cruise control. I finished with an average heartrate of 148, which is 80% of my max. I did not think that was too bad considering the humidity and the pace that I was putting down. We'll see how my body reacts tomorrow as I have 18 miles scheduled. It's supposed to be a scorcher tomorrow, so I'll be up and at it before sunrise. Good luck to all that have to run in the heat and humidity!! Run safe and smart

So MP run 9.27 @ 6:47 pace, so I'll take it that you are going for the sub 3 this fall?

You just killed that run, yeah I remember what it was like to be able to run that fast. Hope to get it back some day soon!

As for getting up at 4am good idea. I was up at 4:30 this morning and running by 5:40. It was a little tough to get going but I figure if I keep getting out that early I will adjust to it. The temps here this morning weren't that bad but it sure was muggy, at least I thought it was compared to the last 3 days.

Nick Morris wrote:

Kenny B. wrote:Nice pace run done at 80% of max is awfully low. Assuming you have the endurance you should be able to meet that goal for sure if not surpass it. I tend to run pace runs more in the 80-85% so I think you have some cushion there on the HR.

I was excited that my HR was only 148 and you are probably right that I am ahead of my goals right now, but my plan is to just meet my goals this year and may try to stretch next year...

I don't know buddy if you are running a 6:47 pace at 80% HRmax that is a great sign. I would also take it that since the 6:47 is the avg. pace you warmed up and ran actually faster then the 6:47 to avg. that. If you don't mind me asking how many miles during this run were suppose be MP miles and what paces were they done at?

I only ask cause I know that when I do pace runs at a certain pace faster then my goal MP, it gives me a good idea if I can meet my goal on race day.

Schuey wrote:

Nick Morris wrote:7/16 -

9 miles at MP...

After a scheduled off day yesterday, I absoultely killed a 9 miler at MP this morning!! I completed 9.27 miles at a 6:47 pace on a very damp and humid morning (let's just say that I perspired this morning). From the start, I knew that I was going to have a great run. The first couple of miles felt very smooth and from there on out I put it in cruise control. I finished with an average heartrate of 148, which is 80% of my max. I did not think that was too bad considering the humidity and the pace that I was putting down. We'll see how my body reacts tomorrow as I have 18 miles scheduled. It's supposed to be a scorcher tomorrow, so I'll be up and at it before sunrise. Good luck to all that have to run in the heat and humidity!! Run safe and smart

So MP run 9.27 @ 6:47 pace, so I'll take it that you are going for the sub 3 this fall?

You just killed that run, yeah I remember what it was like to be able to run that fast. Hope to get it back some day soon!

As for getting up at 4am good idea. I was up at 4:30 this morning and running by 5:40. It was a little tough to get going but I figure if I keep getting out that early I will adjust to it. The temps here this morning weren't that bad but it sure was muggy, at least I thought it was compared to the last 3 days.

My plan is to run sub 3:05 on race day. The most important goal to me on race day is to hit a BQ time. I really don't want to try for sub 3 and then crash and burn and not accomplish my main goal.

Nick Morris wrote:

Schuey wrote:

Nick Morris wrote:7/16 -

9 miles at MP...

After a scheduled off day yesterday, I absoultely killed a 9 miler at MP this morning!! I completed 9.27 miles at a 6:47 pace on a very damp and humid morning (let's just say that I perspired this morning). From the start, I knew that I was going to have a great run. The first couple of miles felt very smooth and from there on out I put it in cruise control. I finished with an average heartrate of 148, which is 80% of my max. I did not think that was too bad considering the humidity and the pace that I was putting down. We'll see how my body reacts tomorrow as I have 18 miles scheduled. It's supposed to be a scorcher tomorrow, so I'll be up and at it before sunrise. Good luck to all that have to run in the heat and humidity!! Run safe and smart

So MP run 9.27 @ 6:47 pace, so I'll take it that you are going for the sub 3 this fall?

You just killed that run, yeah I remember what it was like to be able to run that fast. Hope to get it back some day soon!

As for getting up at 4am good idea. I was up at 4:30 this morning and running by 5:40. It was a little tough to get going but I figure if I keep getting out that early I will adjust to it. The temps here this morning weren't that bad but it sure was muggy, at least I thought it was compared to the last 3 days.

My plan is to run sub 3:05 on race day. The most important goal to me on race day is to hit a BQ time. I really don't want to try for sub 3 and then crash and burn and not accomplish my main goal.

Fair enough I can relate to that. I think going in with the sub 3:05 goal is a good one but if you are feeling good in the later stages I won't shy away from trying to pick-up the pace and see how it feels. Sure today was just one run but if you ask me it looks like today might have been one of those breakthrough runs for you. Just keep that in mind buddy. Oh wait I shouldn't say that to you, you are the captain of the other team.