Friday, September 3, 2010

Meat and Potatoes

Vacation weeks are always difficult to maintain training volume so often I resort to the "meat and potatoes" of training. I'm way behind in training volume and workouts heading into the last four weeks of preparation for Medtronic Twin Cities Marathon. This may very well be the least prepared I have been for a marathon. I keep having people tell me that things will be alright and I will have to rely on training "muscle memory" and experience. I guess the main thing will be for me to mentally be ready and gut out another 26 miler come October 3rd. Maybe the last four weeks will be magical.

Tuesday I woke up in the camper feeling mighty rested after near 10 hours of sleep. I may have mentioned but I have been sleeping 9-10 hours a night after my little all-nighter relay last weekend. This week I definitely caught up! As I made my way outside all I could do was soak up the 80F sun and drink coffee. After Kari and I polished off a french press of coffee we all showered and made our way to the nearest park and ride to make a day at at the Great Minnesota Get Together. We had a super day, drank a few beers and took in some unwanted calories of various forms. The last item I ate was a deep fried Reces Peanut Butter Cup. OK at best.
Total: 0 miles running
"a few" of walking at state fair

Wednesday I made my way out after yet another stellar nights sleep. I got out on the nearby asphalt trails and managed to do a impromptu workout. After 2 miles of warm up I slowly worked into 6 X 20 seconds hard (4:45 pace) with same rest. I then bumped up the interval time and did 8 X 60 seconds at 5:00 pace with 30 seconds of rest between. It felt good to get in some speed to the legs. With the warm up and warm down I ran a bit over an hour.
We made it to our first ever Twins game. Target field was amazing and what a good time! I can't believe people pay $7.00 per beer 12 oz's. Crazy....
Total: 1:02:00 9 miles

Thursday I woke up and my back was a bit tight and with the recent rain all I could do was drink coffee and start to dismantle the campsite. We had a window of sunshine and I wanted all the tents and matts to dry if possible. Once we arrived in Duluth and unpacked I made my way out to do a little "shake-out" run and call it at 4 miles. My legs felt very good and my back was holding it's own.
Total: 28:40 4 miles

This morning, Friday, I made a quick decision to make the day a long run effort and have the weekend to rest before making my way down to the Victory 10K on Labor Day Monday.
The weather was horrible. Mid 50's F along with on/off drizzle. (what happened to the 90'sF we had on Monday and Tuesday!) My buddy Erik and I did the first hour on trails and a few road miles. Once I dropped him off at an hour I added some more loops of trails in Rock Hill before doing an out and back on Skyline and finishing my last two miles with one more loop of Rock Hill. My back did well but I fatigued fairly well in the abdomen, hips and upper hamstrings. A few more long runs and this should minimize. The distance was fair but time on my legs was key for the day. Overall a very good run.
Total: 2:20:21 18 miles
*mostly trails, terrible winds!

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