Day 58 & 59 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 80 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Tuesday, December 28, 2010
Wednesday, December 29, 2010

This is my first video blog posting using my Flip camera.  I will be using video blogging more and more for this journey as I think you will get even a better sense of what I am going through day-to-day that way.  Enjoy and the videos will continue to get better.

Eric Wallor 

 

Day 56 & 57 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 80 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Sunday, December 26, 2010 - 14 mile long run @ 6:15 mile pace (1:28:00).  I ran 8 miles outside and the final 6 inside on the treadmill.  It was difficult to run very fast consistently outside as the LSD path and sidewalks around downtown Chicago were a mix of clear, 1 inch of snow and slush.  My average mile pace for the first 8 miles was 6:25-6:40.  When I got on the treadmill I ran faster than 6:15 pace, my total time was 36:58 (6:10 mile pace).  I love the long run and although you're tired  towards the end of the run you know you are getting better as a runner.  Off to the Bears vs Jets Game.  Go Bears!

Monday, December 27, 2010 -

AM - 7 miles @ 6:25 mile pace (45:00).  It was a nice sunny day in Chicago so I decided to run this outside.  I knew the LSD Path would be clear in spots and not so much in others.  I was right and I had about 0.75 miles where I could not run very fast at all, like 7:00+ pace.  I ran 48:30 total for the run.  I felt good though from the weekend's workouts and look to run faster this afternoon.

PM - 3 miles @ 6:20 mile pace (19:00).  I did this on the treadmill to make sure I hit the pace.  I ran 18:40 which is 6:13.5 mile pace.  I felt good, got a good stretch and abs in.  I am starting up my Alto-Lab sessions again.  This is the first of 9 straight days of doing this to increase my oxygen consumption.   



Eric Wallor 

Day 54 & 55 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 80 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Friday, December 24, 2010 - Easy 6 mile run @ 6:30 mile pace (39:00) and weights.  I did this run on the treadmill and averaged 6:27/mile for this run (38:42).  It took me a little while to get going for this run because I was a bit tired/now relaxed from yesterday's hard workout.  Since it was Christmas Eve we had a family party to get to so I had to just force myself to just get this run done.  I did a full-body session of weights including abs.


Saturday, December 25, 2010 - Merry Christmas!  So you probably thought I would take it easy on the running since today is Christmas?  No, 13 mile day including a 9 mile workout on the treadmill at 8:45am. 

Here's the workout, non-stop, 30th Ave Drill - 9 miles in 53:15 (5:55) Run Like This -

2 mile warm up @ 6:15 mile pace (12:30)
0.75 miles @ 68-73-78 secs switching every 400m (3:39)
2 miles @ 6:10 (12:20)
0.50 miles @ 73 (2:25)
2 miles @ 6:10 (12:20)
0.75 miles @ 78-73-67.5 secs switching every 400m (3:39)
1 mile cool down @ 6:30
Total = 53:15

I was feeling ready for this workout so I was ready to kill it either way.  It wasn't the most difficult workout I have ever done, but it certainly was work and the first 400m surge at 68 secs (4:32 mile pace) is shock to the system and fast anyway you slice it.  I was really trying to work on my running form through the workout by keeping my head straight and keeping my chest and back up.  I have a tendency to have my head lean back when I am tired so the more I practice keeping it straight it should help me race faster when I am tired.

PM - 4 miles @ 6:30 (26:00).  I did this on the treadmill again.  I did this about 4 hours after the workout this morning because of family stuff we were doing for Christmas, but I felt good on this run also and was able to run about 6:27 pace (25:48).

Talk to you tomorrow.


Eric Wallor

Day 53 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 80 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Thursday, December 23, 2010 -

AM - 5 miles @ 6:10 mile pace (30:50).  I did this on the treadmill to make sure my pace was right on.  I actually ran a bit faster, 30:39, which is 6:07-6:08 mile pace.  My calves were tight, but I felt good.

PM - Here's the breakdown of the workout:

2 mile warm up @ 13:00 with 4 x 100m striders

4 mile Fartlek in 24:00 ran like this:
300m @ 52.5 (4:40 mile pace)
100m jog in 33.5
200m @ 33 (4:24 mile pace)
200m jog in 61 seconds
Repeat 8x

2 mile cool down in 13:00.

This was a great change of pace workout.  The 100m jog between the fast 300m and the fast 200m was challenging and made me quite tired by the end, but the way I look at it this is how I need to be feeling so I am ready to run real fast when I am tired.  The 300m at 4:40 mile pace felt great.  I am looking forward to being able to run that pace for a 5k and eventually a 10k.

Have a great night!


Eric Wallor

Day 52 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 80 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Wednesday, December 22, 2010 -

AM - 4 miles @ 6:30 mile pace.  I took this run easy to start as I was feeling a bit fatigued from yesterday's workout.  I ran about 6:40 pace for the run (26:40).  I did this run on the treadmill.

PM - 4 miles @ 6:30 mile pace and drills.  I was feeling better for this run after getting the junk out of my legs during the AM run.  I did this run outside and it was pretty warm, about 35 degrees.  Got my drills in and always seem to feel better when I do them.  It's like I know I am getting more efficient with my running.

Tomorrow I have a fartlek workout on the track, talk to you tomorrow!


Eric Wallor

Day 51 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 80 miles

Next Races –

1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL

Tuesday, December 21, 2010 -

AM - 7 miles @ 6:10 mile pace (43:10).  I ran this on the treadmill again since last night we got about 4 inches of snow in Chicago and I would have little to no chance to run fast outside.  I ran this a little faster than 6:10 pace (43:00) which is 6:07-6:08.  I have a 7 x 800m workout on the treadmill this afternoon.

PM - Workout = 7 x 800m @ 2:27 (4:54 mile pace).

2 mile warm up @ 6:30 mile pace (13:00)

800m #1 - 2:27
800m #2 - 2:27
800m #3 - 2:27
800m #4 - 2:27
800m #5 - 2:27
800m #6 - 2:26
800m #7 - 2:25

2 mile cool down @ 6:30 mile pace (13:00).

I did this workout on the treadmill.  Which meant everything was controlled and I had to keep up to run those times otherwise I would have probably had quite a fall off the treadmill.  We finished the last two 800m's a little faster.  I did 16 miles today on the treadmill, never ever thought I would do something like that.  The workout was good and I would rate it an 8/10 in terms of difficulty because of the amount of mileage I did in the morning, so you're a little tired from that and that there is no room to ease up on the treadmill because you will fall off otherwise. 

Total Miles = 16

Easy day tomorrow.


Eric Wallor

Day 49 & 50 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 80 miles

Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville, IL

Sunday, December 19, 2010 - 12 mile long run @ 6:20 mile pace.  I did the first 8 miles outside around Chicago and finished the last 4 inside on the treadmill.  The first 6 miles of this run there was a lot of stop and starting because the LSD Path was full of snow and ice so I had to run on inner Lake Shore Drive and Michigan Ave.  The first 6 miles I was at about 6:20-6:35 pace consistently depending on the footing.  The last 2 miles outside were an out and back heading south on the LSD Path from Navy Pier and that was clear so I was able to run 6:20 or a little faster.  I ran the final 4 miles on the treadmill in 24:15 (6:11 mile pace).  I feeling pretty tired from yesterday's 2 mile race, but overall the long run felt good as usual.  I took an Epsom salt bath to help relax my muscles and to relieve the pain and tightness in my legs.

Monday, December 20, 2010 -

AM - 7 miles @ 6:25 mile pace (44:55).  Ran outside and did an out and back heading south on LSD Path.  I was feeling little more tired today than yesterday, so I took a little longer to get into the pace I needed to be at.  Once I warmed up I was able to get in the 6:25 rhythm and finished the run in 45:40 (6:32 pace).

PM - 3 miles @ 6:20 mile pace (19:00).  I was feeling good for this run.  Did this on the treadmill and ran 18:40 (6:13 mile pace).  I got a really good stretch after the run because I was really tight from the last 3 days.

Talk to you tomorrow.


Eric Wallor

Day 47 & 48 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 65 miles

Next Race – 2 mile on Saturday, December 18, 2010 @ University of Chicago (Ted Haydon Holiday Classic) in Chicago, IL

Friday, December 17, 2010 - Pre-race run.  5 miles @ 6:25 mile pace.  I ran this run between 6:30-6:35 pace.  I was feeling a little tired still from yesterday's workout and the slightly slower pace just felt a lot better and I wanted to be as ready as possible for tomorrow's race.


Saturday, December 18, 2010 -

AM - 2 miles @ 7:00 mile pace (14:00).  This was a light morning run designed to get the body systems stimulated and shake the cobb webbs out.

PM - 2 mile race @ the University of Chicago.  Our race was tentatively scheduled to go off at 3:30pm.  Indoor track can be tricky though when you have a lot of heats of races so we actually didn't race until about 5:15pm.  It makes it more mentally challenging than anything when you are just waiting and preparing for your race longer than you expected. 

I ran the race in 9:36.91 and got first place.  I was happy to pull out the win and had to come from behind to do it too.  My goal for the race was to run 9:28 or faster so I was a bit disappointed that I didn't run the time, but I know I have it in me to run that kind of time right now.  The race started out with another runner going out at 68 second pace for the first 400m which was a bit fast for me as I was looking to run 70-71 second pace.  I stayed few meters behind, but between 600m mark and the mile I was about 5 seconds behind the two lead runners, they came through the mile at about 4:43 and I came through at 4:48.  By now I knew I wasn't running great and certainly knew I could run better than I was and I was going to fight with all that I had to win this race.  So, I started to slowly move up and now the two lead runners were starting to come back to me and they just looked like they didn't have the same hop in their step.  With 4 laps to go the initial leader had fallen back to third and I caught the other guy and when I passed him I could feel his last big effort to try to stay with me and when he couldn't stay with me I knew it was my race to win and the focus now became again I running the fastest time possible.   I closed my final 400m in 64 seconds and won by 9 seconds. 

What's next?  I will be racing again in January 2011.  That will be great because I will racing more college athletes that will be in shape and running fast.  This should help me run fast and hopefully attain my indoor goals.  The training between now and the next month or so will include higher mileage and some longer long runs.  I will also be starting up full-time on my Alto-Lab sessions (Altitude simulator which helps with breathing and having more endurance for runs and races).  I think that will be another huge boost to my short and long-term training.

Talk to you tomorrow,


Eric Wallor

Day 45 & 46 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 65 miles

Next Race – 2 mile on Saturday, December 18, 2010 @ University of Chicago (Ted Haydon Holiday Classic) in Chicago, IL

Wednesday, December 15, 2010 - 6 miles @ 6:30 mile pace.  Ran this run @ Harper College with Pablo Ramirez.  This was a good run, but we had to run around the ice and snow and few times on the Palatine streets which can make your overall running time skewed, because your running slowing on the ice and then fast again on the roads.  Our pace overall running on the streets was right around 6:30, but our overall time was 40:20 which projects out to 6:38-6:39 mile pace.


Thursday, December 16, 2010 -

AM - 4 miles @ 6:15 mile pace (25:00).  I ran this inside on the treadmill in 24:51 which is 6:13 mile pace.

PM - 2 mile warm up @ 12:39 (6:20 mile pace).

10 x 300m @ 49.5 seconds (66 second 400m pace) w/ 200m jog starting every 1:57

300m #1 - 49.7
300m #2 - 49.5
300m #3 - 49.6
300m #4 - 49.7
300m #5 - 50.0
300m #6 - 49.6
300m #7 - 49.6
300m #8 - 49.6
300m #9 - 49.5
300m #10 - 48.7

2 mile cool down @ 14:35 (7:17 mile pace)

Total miles for the day = 11

We were able to run this workout at University of Chicago's indoor track.  This was great since this is where my two mile race will be on Saturday.  It allowed me to run a full workout on the track, get used to warming up and cooling down, and to get know the campus and neighborhood outside to be comfortable with my surroundings.  Timing little things like knowing where the bathrooms and water fountains are help so focus can just be put on the race itself.

Now this workout was good, it felt good going fast and I was pretty much hitting the times.  I was confident because I also took less rest time than I was given.  So, maybe if I took a little more rest I would have been a couple of tenths under the 49.5 goal time consistently.  I definitely could use at least one training partner for these fast workouts, but until that happens I will just keep giving it my all.

My goal time for Saturday's two mile will be 9:28 (4:44/mile).  Wish me luck!



Eric Wallor   

Day 44 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 65 miles

Next Race – 2 mile on Saturday, December 18, 2010 @ University of Chicago (Ted Haydon Holiday Classic) in Chicago, IL

Tuesday, December 14, 2010 -

AM - 6 miles @ 6:10 mile pace (37:00).  I decided to run this on the treadmill as well.  Again, with it being below zero wind chills it is 100% no fun running outside and it just isn't conducive to running fast either.  In fact, you can put yourself in position to pull or strain something when trying to run fast when your not very warmed up yet.  I ended up running 36:41 for this run which is 6:07 mile pace.

PM -

2 mile warm up @ 6:30 mile pace (13:00).

6 x 600m @ 1:43.5 (69 second 400m pace) w/ 400m jog starting every 3:39
400m @ 65 seconds

Here are my exact splits:

600m #1 - 1:44.1
600m #2 - 1:43.6
600m #3 - 1:43.9
600m #4 - 1:45.1
600m #5 - 1:44.4
600m #6 - 1:43.6
400m - 65.3

2 mile cool down @ 6:30 mile pace (13:00) on treadmill.

We did this workout at the indoor track at DePaul University (Lincoln Park, Chicago, IL).  This was an interesting track, it's on the 4th floor of the campus's huge Recreation Center and it's three lanes and banked as well.  It is not the traditional shape of an indoor track.  It is much more oval than circle meaning the turns are very tight.  Looking back on this workout, I think the tight turns were enough to slow me down where I was just off tenths of seconds.  I was happy with my workout though, it was a good effort and I am feeling more ready to kick some ass on Saturday. 

Total for the day = 14 miles


Eric Wallor

Day 43 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week’s Mileage Goal – 65 miles

Next Race – 2 mile on Saturday, December 18, 2010 @ University of Chicago (Ted Haydon Holiday Classic) in Chicago, IL

Monday, December 13, 2010 -
AM - 4 miles @ 6:30 mile pace.  It was brutally cold out when I ran at 8:45am.  Having to to deal with below zero windchill and black ice on the roads it was hard to run that 6:30 pace even for 4 miles.  I decided to run the final 5 miles on the treadmill in the afternoon.

PM - 2 miles @ 6:30 mile pace and then 3 miles @ 6:20 mile pace.  As I said this was done on the treadmill and went much better.  I had my music keeping me jacked up for the 5 miles and then run felt really enjoyable.  After the run I did drills and got full-body weight workout.  Abs as well.

9 mile total for the day.  Talk to you tomorrow.


Eric Wallor

Day 41 & 42 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 65 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Saturday, December 11, 2010 - Race day in Milwaukee, Wisconsin!  This was my first indoor 1 mile race in four years and my 800m race in nearly 8 years.  So, even those were short quick races, I was pretty anxious for them.  The mile was the main race for me today and went off first.  Below are my 400m splits:

400m #1 - 69 seconds
400m #2 - 69 seconds (2:18 at 800m)
400m #3 - 69 seconds (3:27 at 1200m)
400m #4 - 63 seconds (4:30.1 at finish)

4:30.1 = First Place

My goal time for this race from Barry was 4:32.  I was glad I ran under that goal time and I was certainly happy how I competed and how I kicked in this race.  The race went out super fast, (30 second first 200m) which would have been a 4:00 mile if that pace was held.  So, I had to hold back, stick to my race plan and get after it in the last quarter of the race.  That's what I did.  I was in 7th place after the first 200m and in 6th place after the first 400m of the race.  After that, so I didn't get boxed-in and thrown off of my goal pace I had to pass guys quickly.  Once I established 4th place it was now time to get up to the pack of three UW-Milwaukee runners.  Once I caught and passed them I was now in the lead with three laps to go, it was now my race to control.  I knew if I could get to 200m to go in the lead it was going to be very difficult for someone to pass me.  So when I got there in the lead I just turned it up as hard as I could go and was able to run a 29 second last 200m and win the race. 

I cooled down for a mile and now had some time before my second race of the day, the 800m.  Now I was supposed to have about 40-50 minutes after the mile until the 800m would go off.  Since I was already fairly warm from the mile race and the cool down I didn't need the typical 40-45 minutes of warm up time.  I just needed about 20 minutes.  The race was supposed to run at 12:00pm so I started my 1.5 mile warm up at 11:40am.  Well, we then find out that because of more heats of the 200m and then adding the 400m and 600m races in between that the race was being moved to 12:30pm and then eventually to 1:00pm.  To make a long story short, I had more or less been warmed up and mentally preparing for the race for about an hour and 25 minutes.  Which is not ideal.  My legs were already feeling a bit shot from the hard work in the mile race so I ended up running a 2:08 800m and finished 4th.  That was Barry's goal time for me, so at least I hit the goal, but I was feeling just okay about that race.  I know that considering many factors that it is a solid performance and it will help set up my workouts and upcoming races for the better.

Now it is time to prepare for next Saturday's 2 mile race @ University of Chicago (Ted Haydon Holiday Classic).  My goal time for this race will be 9:28 (4:44 mile pace).

Sunday, December 12, 2010 - 12 mile long run @ 6:20 mile pace (1:16:00).  So considering the snow and 40 mph wind gusts I ran 4 miles outside and finished the final 8 inside on the treadmill.  The four outside were actually mostly underground the whole time going from lowest Wacker Drive to lowest Columbus Drive to lowest Randolph Street to lowest Harbor Drive.  If anyone knows where I am talking about this is a pretty mile loop.  Ran that at right around 6:20 mile pace.  The final 8 miles on treadmill were at 6:14 mile pace or slightly faster.  This made the average for the entire run right around 6:16-6:17 per mile.  It was a good effort, I felt good and know I am ready for the Bears to kick the Patriots ass!


Eric Wallor

Day 39 & 40 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 65 miles

Next Race – 800m and 1 mile on Saturday, December 11, 2010 in Milwaukee, Wisconsin

 

Thursday, December 9, 2010 -

AM - 4 miles @ 6:15 mile pace (25:00).  I ran this on the treadmill again.  I have been fighting a cold for 10 days now and am just trying to avoid staying sick so I figure running inside is the best idea.  I ran this 4 mile run in 6:10 pace (24:41).  I felt fine and then I got three sets each upper and lower back weights.

 

PM - 2 mile warm up @ 6:30 pace (13:00).

 

4 x 400m @ 66 seconds (4:24 mile pace) w/ 400m jog

My splits = 66.1, 65.9, 66.2, 66.1

 

4 x 200m @ 32, 31, 30, 29 w/ 200m jog

I hit all those times

 

2 mile cool down @ 6:30 pace (13:00).  I ran 6:45 pace for the cool down (13:30)

 

I felt okay during and after this workout.  This wasn't a workout that was meant to be very stressful, but to get the legs turning over so they will be ready for the race shock that will be coming Saturday.  Still battling the cold so didn't feel that great.  Going to get some major sleep tonight and hopefully feel a lot better for the race on Saturday,

 

Friday, December 10, 2010 - Pre-race day.  5 miles @ 6:25 mile pace (32:15).  I ran right on for this run, 32:14.  I did drills and 4 striders after the run.  Now it's time to just rest up and get ready for tomorrow's races.

Eric Wallor

Day 38 – 2012 United States Olympic Marathon Trials Journey

United States Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 65 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Wednesday, December 8, 2010 - This was a long day.  Work required me to run errands all day so I wasn't able to run until 8:30pm.  Good thing I only had a six mile run.  It was also a good thing that I have access to a treadmill because it was just blistering cold yesterday in Chicago, sub 10 degrees with wind chill.  So, the goal for the day was to run 6 miles @ 6:30 pace (39:00).  I ended up running 6:27 pace (38.40). 

After Tuesday's workout we didn't get back to Chicago until almost 11:00pm and I didn't fall asleep until 1:00am.  I had to get up early this morning so my lack of sleep contributed to the cold I got back that I thought was all gone.  Get a good night sleep tonight and hopefully I feel better for tomorrow.


Eric Wallor

Day 37 - 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 65 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Tuesday, December 7, 2010 -
AM - 6 miles @ 6:10 mile pace (37:00).  With the temperature being around 10 degrees with a wind chill feeling like -10 this morning I decided to run on the treadmill (again).  I ended up running 6:07 pace for the run (36:40) and my calves were quite as tight for this run so that I felt a lot better.

PM - Fast workout. As usual we have the 2 mile warm up and cool down @ 6:30 pace (13:00).  Here is the workout:

Set #1
600m @ 1:45 (70 sec pace) w/400m jog in 1:50
1000m @ 3:10 (76 sec pace) w/400m jog in 1:50 (I ended up running 3:08)
400m @ 66 seconds w/400m jog in 1:50

Set #2
600m @ 1:42 (68 sec pace) w/400m jog in 1:53
1000m @ 3:05 (74 sec pace) w/400m jog in 1:53
400m @ 64 seconds w/400m jog in 1:53 (I ended up running 63.4)

I felt so much better doing this fast workout then last week's 9 400m's.  This was not an easy workout as the challenge was to switch paces from interval to interval.  The second set was certainly tougher with 600m and 1000m, but the last 400m was kind of fun.  Why?  Because I knew it was the end of the workout and also because I just got open up my legs and run pretty much all out. 

I have to say thanks again to Lewis University in Romeoville, IL who allows us to get on the track.  Without them I am not sure how we would get our workouts in indoors.

Talk to you tomorrow.


Eric Wallor

Day 36 - 2012 USA Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Week's Mileage Goal – 65 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

 

Monday, December 6, 2010 -

AM - 3 miles @ 6:20 pace (19:00).  I did this run inside because it was just more convenient to hop to the 16th floor then put on all my winter running gear to run for less than 20 minutes outside.  My miles on the treadmill were 6:34, 6:14 and 6:04 (18:52).  My calves were so so tight from the weekend's runs on the treadmill and the weight session I got in yesterday.  I will say I am starting to get a bit of a runner's high when I get on the treadmill.  Pretty cool considering how much I hated it before.

 

PM - 6 miles @ 6:30 pace (39:00).  I ran this outside.  My calves were still super tight/sore, but after about 3/4 mile I was warmed up and felt fine.  My first mile was 7:02 as I started out slow, went up some hills, headed into the wind and went through 200 meters of snow.  After that I turned it up, but felt in control and was relaxed and was able to get my average for the entire run down to 6:28 pace (38:50).  10 minute stretch and 132 crunches.  

 

I have a fast workout on the track tomorrow.  Talk to you then.

 

 

Eric Wallor 

Day 35 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 75 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Sunday, December 5, 2010 - 13 mile long run @ 6:20 pace (1:22:00).  This was an interesting run.  The first 5 miles of this run were heading north on the LSD Path from Navy Pier and then turning around at 2.5 miles out at the North Avenue Beach Pavilion.  This was 5 miles of running in snow and on ice, mainly because the city of Chicago doesn't do the greatest job of salting/plowing the path north of Navy Pier.  So, the first 5 miles of this run was at 6:49 mile pace.  The next 4 miles of this run went south on the LSD Path from Navy Pier to Soldier Field and back.  This part of the path is significantly more clear and was able to run what I needed to run.  I went 6:17 pace for these 4 miles to bring the first 9 miles of my long run to a cumulative 6:33 pace.  The final 4 miles of this run I decided to go inside and get on the treadmill and finish fast. 

My final 4 miles were; 6:25, 6:01, 5:51 and 5:30.  Total pace for this run = 6:18.5.  After the run I got a full body session of weights in, had an extra long stretch, took my vitamins and took an Epsom salt bath.

Total mileage for the day = 13.17

Total mileage for the week = 75+

Bears just won, now time to get some more work done for Marathon Books.  Talk to you tomorrow.


Eric Wallor
http://www.marathonbookseller.com/
http://ericwallor.com/
http://twitter.com/EricWallor
http://www.facebook.com/ewallor

Day 34 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 75 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Saturday, December 4, 2010 -
AM - 9 mile workout (sub 54:00 which is under 6:00 mile pace) on the treadmill called the 30th Ave Drill.  This was a controlled workout so I did exactly what this workout says to do:

1.5 mile warm up @ 6:20 pace with 4 x 100m strides (9:30)
3/4 mile in 70 sec (4:40 mile pace), 75 secs (5:00 mile pace) and 80 secs (5:20 mile pace) switching every 1/4 mile - 3:45 (13:15)
2 miles @ 6:15 pace - 12:30 (25:45)
1/2 mile @ 75 secs - 2:30 (28:15)
2 miles @ 6:15 pace - 12:30 (40:45)
3/4 mile @ 80 secs, 75 secs and 70 secs switching ever 1/4 mile - 3:45 (44:30)
1.5 mile cool down @ 6:20 - 9:30 (54:00)

 Like I said yesterday I am feeling more comfortable running on a treadmill.  Today I discovered that I like doing workouts a lot more on the treadmill.  Why?  Because you have to be more focused than just on a normal run and the pace changes keep it from be monotonous.  I was mentally prepared for this workout, which helped, but I felt great.  I would rate in as a 7/10 workout, a comfortable hard workout.  I had to battle my right calf being tight for the first four miles or so, but then it was fine after that.  I will make sure I keep stretching and monitoring on it feels the next few days.  I also am battling/dealing with a pain on the top of my foot, next to my ankle.  I only seem to feel it with certain running shoes I am wearing and when I am driving, which is kind of interesting.  So, I need to watch that as well and keep icing and getting the Epsom salt baths in. 

PM - 3 miles @ 6:40 pace.  Did this run on the treadmill again.  Felt easy and got a really good stretch as my legs were feeling tight from this morning's treadmill workout.

Total mileage for the day = 12.

13 mile long run @ 6:20 pace tomorrow.  Talk to you then.


Eric Wallor   

Marathon Man: Day 33 – 2012 United States Olympic Marathon Trial...

Marathon Man: Day 33 – 2012 United States Olympic Marathon Trial...: "US Olympic Trials Marathon Qualifying Standard – 2:19:00 or underMy goal – 2:18:59 or underCurrent PR – 2:30:03Current Weeks Mileage Goal – ..."

Day 33 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 75 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Friday, December 3, 2010 - 6 miles @ 6:30 pace.  Since I have a 9 mile workout on the treadmill tomorrow Barry suggested I get on the treadmill for this run.  So I did, and it wasn't as bad as I thought.  I ran a little under 6:30 pace, about 6:28 pace (38:48) for the entire run.  I ran three miles on the treadmill on Wednesday and that kind of sucked, but I felt better running on the treadmill today and got in to a good rhythm after awhile, having Family Guy on the IPod helped too, lol.  Got a light session of weights in after the run which included doing back, calves, arm swings with free weights (for running form) and abs.

Talk to you tomorrow.


Eric Wallor   

Day 32 - 2012 Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 75 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Thursday, December 2, 2010 -

AM - 5 miles @ 6:10 pace.  I ended up running 5 miles @ 6:02 pace.  Total run time was 30:10.  Felt much better than yesterday, not as congested, so considering that I was happy with my morning effort.

PM - Mile workout doing quick 400m on the indoor track @ Lewis University in Romeoville, IL.  First indoor workout I have done in about 4 years, so adjusting to the air quality was a big deal.  It was heavier air and more humid than being outside.  The good thing about that though is it is conducive to running fast.  So, here is what my workout was:

2 mile warm up @ 13:00 (12:37 actual time = 6:18.5 pace)

3 sets of 3 x 400m starting at 71 for first set, 69 for the second and 67 for the final set.  200m jog between each interval on the first 2 sets and then 400m jog between each 400m in the final set.  600m jog between sets.

400m #1 - 70.5 

400m #2 - 71.2

400m #3 - 71.0

400m #4 - 69.3

400m #5 - 69.5

400m #6 - 69.1

400m #7 - 67.5

400m #8 - 67.3

400m #9 - 64.7 

2 mile cool down in 14:15.

Total mileage for the day = 13

Keeping in mind that this was my first indoor track workout in four years and I was still feeling a little bit sick I was happy with this workout.  It was a fast workout and what makes it challenging is that you are constantly moving, you never stop on your rest, I am jogging always at sub 7:00-6:30 pace, if not faster.  I actually felt the best on the final 3 400m's because I was just able to open up my legs and see where they are at at this point in time of training.  My final 400m of 64.7 felt great. 

Eric Wallor

Day 31 - 2012 Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 75 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

 

Wednesday, December 1, 2010 -

AM - 3 miles @ 6:40 pace on the treadmill.  I am not a big fan of using the treadmill, mainly because I don't use it often.  Since the phase of winter training will require more training with the treadmill, I better get used to it.  After the 3 mile run I got a set of upper body weights in.  FYI I will be doing some video blogs in the near future to show the different lifts I do.

 

PM - 4 miles @ 6:30 mile pace.  I ran this run outside and ran right at 6:28 pace for the run.  Good stretch and abs set in.  Feeling a little better than yesterday, but I am hoping another good night sleep will knock most of the sinus infection out.  Tomorrow I have some quick 400m between 71-67 seconds.  Good night.

 

 

Eric Wallor 

Day 29 & 30 - 2012 Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 75 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Day 29
Monday, November 29, 2010 - Was feeling pretty crappy after getting a sore throat and sinus infection yesterday.  The plan for today was to run 9 total miles.  Instead of breaking the run up the run into two segments I decided to run the 9 miles all at once.  The first 6 miles were at 6:30 pace and the last 3 miles at 6:20 pace with the total time being 58:00.  I ran 56:59, which is 6:20 pace.  I ran a bit faster than scheduled, but felt relaxed enough that it didn't matter to me.  I got a set of drills and abs in after the run.

Day 30
Tuesday, November 30, 2010 -
AM - 6 miles @ 6:10 pace = 37:00.  I put on my fast shoes (racing flats) and got out there and ran 6:08 pace for a total run time of 36:50.  It was a tough run to get through because it's a quick pace, but mostly because I am sick and all stuffed up in my head and nose.

PM - I took an hour and half nap at about 12:30pm.  I usually don't take naps so this was my body telling me I needed the rest.  I wasn't feeling the greatest, but decided to go through with the scheduled 800m workout and just monitor it after each interval.  Here is the workout: 800m @ 2:30 with 400m jog, starting every 4:25.

2 mile warm up @ 13 minutes (I ran 12:50)

800m #1 - 2:31
800m #2 - 2:31
800m #3 - 2:32
800m #4 - 2:33.9
800m #5 - 2:30.8
800m #6 - 2:29

2 mile cool down @ 13 minutes (I ran 2.5 miles in 17:55-was feeling pretty dead after the workout)  

I was struggling to just hang on in this workout.  I felt worse than I thought as I started.  We ran outside on the track and the wind was coming very strong from the south west so that slowed the pace down a bit as well.  With those factors in mind I am still happy with the workout and just need to get some rest now.

Eric Wallor

Day 28 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 55 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Sunday, November 28, 2010 - 6 miles @ 6:30 mile pace.  I was feeling pretty tight from the squats and long run yesterday.  Luckily, Steve Bugarin, a new running friend of mine I raced against three weeks ago in Hammond, Indiana ran with me.  We ran 6:37 pace for the run.  Got a good stretch in and got some work done for Marathon Books.

Total mileage for this week = 55.  Mileage will be back up to 75 miles next week.


Eric Wallor

Day 26 & 27 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 55 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Friday, November 26, 2010 - 6 mile run @ 6:30 mile pace as a recovery run from yesterday's 5 mile Turkey Trot race.  I wasn't really hurting until I actually started running, then I could definitely feel how tight I was in certain parts of my body.  Luckily, my buddy, Andrew Jacobi, came to the city to run with me because this would have been a tough run to get through by myself.  After the run, I got a light session of upper body weights, abs and a good stretch in. 


Saturday, November 27, 2010 - 11 mile run @ 6:20 mile pace.  Got a good night sleep, but was still feeling a little tired.  Once I got up and moving around my body felt good and I was ready to go rock out this medium-long run.  I was able to get into a good grove and ran 6:17 mile pace for the entire run.  After the run I got in a full body session of weights including back, legs and abs.  Got a good stretch and used the foam roller and had my favorite recovery beverage, a Gridlock energy drink (found only at Aldi).

I want to send a shout out to Elizabeth Cohen, as it is her birthday today.  Liz has been a loyal reader of my blog and given me a ton of support with my running.  Thanks and Happy Birthday Liz!



Eric Wallor 

Day 24 & 25 - 2012 Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 55 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

 

Day 24

Wednesday, November 24, 2010 - The goal for this day was to just get a fairly easy run of 5 miles @ 6:25 mile pace.  I ended up running abut 6:21 pace for the entire run.  Got a four striders in after the run and just stretched as much as I could for the next 15 minutes so I would be loose and limber for Thursday's 5 mile race.  My legs were feeling a bit fatigued from Tuesday's speed workout so the extra stretching helped a lot.

 

Day 25

Thursday, November 25, 2010 - Race day!  Barry's goal for me for this race was to run 26:15 for 5 miles (5:15 mile pace).  He felt like I could run faster and so did I.  My goal was to run sub-26:00 and win the race.  Here is the breakdown of the warm up, race and cool down:

 

2 mile warmup @ 7:00 pace (14:00)

 

Mile #1 - 5:10

Mile #2 - 5:11 (10:21 overall)

Mile #3 - 5:22 (15:43 overall)

Mile #4 - 5:12 (20:55 overall)

Mile #5 - 4:52 (25:47 finishing time)

 

3 mile cool down at 7:15 mile pace (21:45)

 

 

So, I won the race, thank God!  It was a battle between me and another runner for most of the race and he was actually leading me by about 5 seconds through the 4th mile.  At about 800m to go I was within striking distance and with 300m to go I passed him as hard as I could go and I was just hoping I could hold on to win the race.  I kicked as hard as I ever have in a race and was able pull out the victory.  I can retire from running this race, lol.  If you are going to retire, it's best to do it while your on top right? 

 

Thanks for everyone who cheered for me and everyone  I saw there including; Janet Franco, Pablo Ramirez, Chelsea McPherson, Tim Larson, Brian Brodeur, Arjun Majamadar, Melissa Majamadar and the entire Palatine Park District staff.

 

Happy Thanksgiving!

 

 

Eric Wallor 

Day 22 & 23 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Day 22
Monday, November 22, 2010 -

AM - I was feeling good after the 6 mile run yesterday so I dropped 6:18 pace for 4 miles, I was supposed to run right at 6:20 pace.  It was unseasonably warm, like 65 degrees, so it felt amazing outside. 

PM - I was supposed to run 3 x 800m/300m workout, but due to heavy rain and lighting we had to call an audible and move the workout to Tuesday morning.  When there was a break in the weather, which was around 8:30pm, I got another 4 mile run, but this one was at 6:37 pace.  I was feeling pretty tired, not totally sure why, but I think it was mainly because I really hadn't eaten for like 6 hours by the time I ran.  Ended up eating dinner around 9:15pm, a lot later than normal.  Got a set of abs in also after the run.

Total miles = 8


Day 23
Tuesday, November 23, 2010 -

AM - 9:00am - Significantly colder than yesterday, about 40 degrees colder when I started warming up.  The workout was 3 sets of 800m @ (2:38, 2:34, 2:30) then 200m jog then 300m @ 4:24 mile pace (50 seconds) then 300m jog.  Here is the breakdown of how the workout went:

2 mile warm up @ 12:26 (6:13 mile pace)

Set #1
800m - 2:36
300m - 50

Set #2
800m - 2:32
300m - 51

Set #3
800m - 2:29
300m - 48.9

2 mile cool down @ 13:21 (6:40 mile pace)

Ok, this was a fairly tough workout.  It was cold and a bit windy so I wore more layers than I normally do for a workout.  But, the main reason it was tougher was because of the change in pace from the 800m to the 300m.  I have not gone that fast (sub 4:30 mile pace) in about 2-3 months.  It felt good to move fast like that again, but it did hit build up some lactic acid from moving my legs that fast again. 

PM - 3 mile run @ 6:40 mile pace.  A bit worn from the morning workout, but was able to run about 6:35 pace for this run.  Got in a light session of weights (1 set instead of the usual 2-3), stretched and used the foam roller.

Total miles = 10.1


Eric Wallor

Day 21 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois @ Harper College on Thursday, November 25, 2010

Sunday, November 21, 2010 - 6 mile run @ 6:20 pace with drills afterwards.  Got this run in at 3:00 pm today.  It's overcast here in Chicago, but warm, about 60 degrees.  Anytime you can run in Chicago in late November in shorts and a t-shirt it is a great thing.  Just a beautiful warm day, an ideal day to run fast and I did.  Combining my new Nike Kantara's and the warm weather gave me the extra bounce in my step to run fast.  I was going a consistent 6:00-5:50 pace on this 6 mile run.  Got my second set of drills in for the week and a good stretch.  70 miles for the week is complete.  Now time for an Epsom salt bath to loosen up my muscles and aid my body's recovery.


Eric Wallor

http://www.pucchronicle.com/sports/fall-frolic-is-fun-for-all-1.1750553

Eric Wallor wins Fall Frolic 4 mile in Hammond, Indiana on Sunday, November 7, 2010
http://www.pucchronicle.com/sports/fall-frolic-is-fun-for-all-1.1750553

Day 19 & 20 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Friday, November 19, 2010 - Was a bit tired from staying up Thursday night watching the Bears game and Illini vs Texas basketball game and then having to get up at 6am to accomplish some work related things.  So, I only had a 6 mile run @ 6:30 pace for the day.  I find days like this, the toughest part of training week-to-week because it's a medium distance run still, the pace isn't very fast, but it's still a good effort and you have to get it in, you can't just not run.  Now, I was also sluggish from lack of sleep, which was the biggest culprit, so I didn't run until 7:00pm.  Once I got out there I warmed-up and got into a good rhythm after about a mile and a half.  However, my total pace for this run was only 6:50/mile.  I needed to recover more than I thought I would need to from yesterday's quick 400m workout.  Did not do weights, but will do them Saturday after my long run.


Saturday, November 20, 2010 - Goal =13 mile long run @ 6:20 pace.  I got a good night sleep, about 8.5 hours, and since yesterday's run was only 6 miles my legs were feeling refreshed.  Got out on the LSD path heading north at about 10:00am and the first half of this run was into a fairly strong consistent head wind.  To maintain a 6:20 mile pace I had to put in between a 6:00-6:10 a mile effort.  Since it was a sunny day, there were quite a few people out running/walking which was nice to see.  Lots of people start exercising inside when it starts to get even a little bit cold outside.  One thing to remember is that when your running/jogging outside your body warms up and when you are fully warmed up it will feel 15 degrees warmer than the actual air temperature.  So, if it's 45 degrees outside, its going to feel like 60 degrees when you're running.  Something to keep in mind when you are trying to figure out how many layers you should wear.  It was great to get a long run in again, I love the feeling afterwards.  It's like a tired, accomplished, stretched-out feeling that you just got in better shape instantly.  You breath deeper and your heart is stronger.  The long run makes you stronger for the next week and beyond training.

After the run my legs were pretty tired, but I did get in a a lighter session of weights, abs and a good stretch.  Tomorrow I have another 6 mile run @ 6:20 pace and that will get me 70 miles for the week.

Have a great night.


Eric Wallor

Day 18 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Thursday, November 18, 2010 -

AM - 5 miles @ 6:10 pace for a total run time of 30:50.  Was still feeling a little tight from the workout a couple days ago.  When I loosened up after about a half mile I comfortably got into a 6:09 mile pace rhythm for the run and finished in 30:44.  I felt really relaxed and even running at that pace didn't feel that fast, which is good.  Maybe because it was only 39 degrees and my body was able to stay cooler, as compared to two days ago when it was 10 degrees warmer, but I felt really comfortable at the pace.  Good stretch, worked on my business and got ready for the afternoon workout of 11 x 400m @ 71 seconds with 200m jog recovery.

PM - 2 mile warm up at 12:47 (6:24 per mile pace) then 11x 400m @ 71 seconds w/200m jog recovery and 2 mile cool down.  Total miles - 8 miles

400 #1 - 69.5
400 #2 - 70.9
400 #3 - 70.9
400 #4 - 70.9
400 #5 - 71.0
400 #6 - 70.9
400 #7 - 70.8
400 #8 - 70.8
400 #9 - 70.8
400 #10 - 70.5
400 #11 - 66.8

The first 400m I was just trying to get a feel for the quick pace again, so obviously I was a little fast.  I got the rhythm down pretty quick and was pretty even for the whole workout.  Barry wanted me to finish strong on the last one, he wanted sub 69.5...I was able to go sub-67 and still feel good.  Weather was cold, about 38-39 degrees, but almost no wind.  6 mile recovery run and weight session tomorrow.

Total mileage for the day = 13


Talk to you tomorrow,


Eric Wallor

Day 17 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Wednesday, November 17, 2010 -

AM - 4 miles @ 6:30 pace.  I ran at 6:55 pace for this run.  It took me a little while to get going as I was very tight/little sore from yesterday's 6 x 1000m workout.  I was fine with taking the pace a little slower for this run, especially knowing I had another 4 mile run in the afternoon.  After my run I stretched and got a routine of 10 different drills in.  Drills are key to keeping and improving form and also to help prevent injury.

PM - 4 miles at 6:30 pace.  I was a lot looser for this run and was able to hit right at 6:30 mile pace.  I ran on the grass at Harper College, which helped soften the impact on my body.  After the run I got a good set of abs in, stretched and called it a day.

Got a fast track workout tomorrow.  11 x 400m @ 71 seconds, I am excited to get some turn-over in my legs.  Talk to you tomorrow.


Eric Wallor

Day 16 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Tuesday, November 16, 2010 -

AM - 6 mile run at 6:10 mile pace which equals 37:00.  I am really liking getting these runs going at good brisk pace right off the bat, it gets my runner's high going quicker and longer.  I ran at 6:08 pace to run 36:50 for the total run.  I definitely need to get some new training shoes.  My Asics 2150's are pretty worn down.  I need to see if Barry can get me some news shoes pronto.

PM - 2 mile warm up @ 6:30-6:45 mile pace.  6 x 1000m @ 3:12.5 (77 second 400m pace) with 400m jog in between each repeat, starting every 5:10.  2 mile cool down @ 6:30-6:45 mile pace.

1000 #1 - 3:11
1000 #2 - 3:12.5
1000 #3 - 3:12.5
1000 #4 - 3:12.5
1000 #5 - 3:10
1000 #6 - 3:07

Felt a bit tight from yesterday's weight session, especially with my legs.  I had to really work to hit my goal times for each interval.  Considering I was running between 1:45-1:49 on my 400m rest job instead of the full 2:00 minutes I was allowed I had a really good workout.  After stretching and doing a set of abs I headed home for 25 minute Epsom salt bath to keep my muscles loose and aid the recovery process.

Tomorrow I have two 4 mile runs @ 6:30 pace.  Talk to you then.


Eric Wallor

Day 15 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Monday, November 15, 2010 - Tired, very tired.  We got back to Harper at about 2 AM from our Nationals trip to New York.  I fell a sleep around 3 AM and got up at 9 AM.  After about 5 days of less than adequate sleep I was just dead.  My goal for the day was to run 9 miles.  6 miles in the morning at 6:30 pace and 3 miles in the afternoon at 6:20 pace.  I was able to hit my goal by 10 seconds for each run.  I actually felt really good moving at a quick pace. 

After the three mile run in the afternoon I did a full body weight session.  I like to do 3 sets of a particular exercise of whatever body part I am trying to hit.  For example, I will do three sets of squats for legs or three sets of dumb bell presses for chest.  After weights, I hit the sauna for 10 minutes to get the toxins out of my body and to loosen up some more.  I got a hell of a good night sleep finally, about 8 hours.  Tuesday's workout is 6 x 1000 at 77 second pace.  Talk to you about it tomorrow.

Eric Wallor

Day 13 & 14 - 2012 Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under
My goal – 2:18:59 or under
Current PR – 2:30:03
Current Weeks Mileage Goal – 60 miles
Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Saturday, November 13, 2010 - Well this was a big day.  I only had 6 miles to do at 6:30 pace.  Did that pretty easy.  The main objective today was our men's and women's Nationals race.  The women raced first and did great, after not being ranked at all we ended up 5th overall.  Then men also ran well, finishing 7th overall.  Ryan Wojdyla busted out a huge race and finished 6th overall to be named a second team All-American.  It's worth mentioning that our only sophomore, Chris Hoffman, finished 16th overall and missed being an All-American by one spot.

After going to the awards ceremony and eating lunch, we got back to the hotel to clean up and head to New York City for the night!  We got dropped off at Times Square and it was a blast just walking around.  I had been to NYC once before eight years ago and knew the kids on the team would have their minds blown when they saw the big lights and tv screens and all the people.   I was right and they did, it was a blast.  It was a trip the members of this team will remember for the rest of their lives and I am glad I got to experience it with them.

Sunday, November 14, 2010 - Great day and night yesterday.  I got up and ran 6 miles around the neighborhoods outside our hotel.  I ran at about 6:45-6:50 mile pace as it took me a little while to get going from the last two days heavy hill pounding.  I am writing this on our coach bus in the middle of Pennsylvania on I-80.  Great trip, to close out a great cross-country season with Janet Franco, Chelsea McPherson, Melanie Mayer, Karoline Banasik, Jackie Hernandez, Chris Hoffman, Steve Heer, Ryan Wojdyla, Alec Walker, Jake Marchewka, David Chavarria and Ben Raiber. 


Eric Wallor

Day 12 – 2012 Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under
My goal – 2:18:59 or under
Current PR – 2:30:03
Current Weeks Mileage Goal – 60 miles
Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Friday, November 12, 2010 – We got in late last night into our hotel in Long Island, NY (Commack, NY specifically), at about 2:00 AM Eastern Time.  So, when it was all said and done our bus drive ended up being about 17 hours long.  Part of that was because we had to take a detour into the Bronx, which was actually really cool because after turning down several different streets to get back to another highway we were right in front of the new Yankee Stadium.  It looked like a pretty bad ass place.  Got about six hours of sleep and then Coach Paynter, the Harper College Cross Country Team and myself headed to the cross-country course at Sunken Meadow State Park.

My workout for the day was to run 12 miles.  9 miles at 6:30/mile pace and then the last 3 miles at 6:00/mile pace.  For my training up to this point, this runs acts as both a long run and workout.  It has to be said that this course is known as one of the most difficult cross-country courses in the United States.  ‘Snake Hill’ and ‘Cardiac Hill are honestly just BRUTAL!  Pablo Ramirez and I ran 10 miles together up and down the hills huffing and puffing a bit, but were consistently under 6:30 pace and then finished the last 2 miles at sub 5:35 pace.  Good workout and good hills.  Also, the leaves on the trees in New York were absolutely beautiful.  Deep red and yellow colors, it was like being in Chicago in mid October.

Also, I forgot to mention before the run we headed to Jones Beach on the Atlantic Ocean.  Pretty sweet day.


Eric Wallor

Day 11 - 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under
My goal – 2:18:59 or under
Current PR – 2:30:03
Current Weeks Mileage Goal – 60 miles
Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Thursday, November 11, 2010 - Very early day today.  Up at 5:30 am to finish up some work, pack up the car and get over to Harper College to get on the bus for Nationals.  So, today I was scheduled to run 6 miles @ 6:30 pace.  Felt a little stiff this morning from the weight lifting session yesterday.  Did two sets of squats and I set of leg press with weight that I haven't done in months, so yeah I was felling pretty tight.  It took a little while for my legs to loosen up, but once they did I really felt good.  I got the runner's high earlier than I usually do which was awesome!  I think when I am forced to run at a faster pace from the get go that's what triggers it. 

I was in a bit of rush this morning so I wasn't able to stretch like I usually do.  I am writing this post about 6 hours into our trip just East of Cleveland, Ohio.  We are scheduled to get into New York City at about Midnight EST so we have plenty more movie watching to do.  Talk to you tomorrow.


Eric Wallor  

Day 10 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 60 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Wednesday, November 10, 2010 -  AM - 4 mile run @ 6:45 pace.  Headed south on the LSD path and did a 2 mile out and back.  Took a little while to get going, but once I warmed up I felt smooth.  I was a bit stiff from the 1200's on the track yesterday and the 14 miles total.  Good stretch.

PM - 4 mile run @ 6:45 pace.  Today, was the last on campus practice with the Harper Cross Country Team.  We head to New York for Nationals early tomorrow morning so it is an exciting time.  We are taking a coach bus out there and it will be about a 15-16 hour ride.  Lots of movies, reading and day dreaming to be done.  Early 6 mile run and then a lot of bus time.  Talk to you tomorrow.


Eric Wallor