Loosening Up

This morning I was feeling a bit closer to normal and my legs are getting looser. I've decided to use the rest of the week as mileage that my body will allow and then next week focus a bit more on added some easy speed and striders to get some snap back.

I have also mapped out the rest of the summer and fall races with the ultimate goal race being in December at CIM on the 6th. More on the season later this weekend.

Total: 50:00 6.5 miles (trails and road)

Wednesday:

Woke up just a bit tired after a stellar nights sleep so I decided to curl up on the couch and watch the news. That felt good too!

0 miles

Tuesday:

Maybe I got a bit excited with yesterday's return but my legs were a bit heavy this morning and I decided to cut the run a bit short and focus on easy running and some striders. By the end of the run my legs felt much better but still a bit tight in spots. Hopefully some good stretches will help that.

39:00 5+ miles

Hartley Singletrack

First day back and I needed to hit the trails. Right now the local trails are in excellent shape and I have many miles just out my door. I made my way to the Rock Hill trails en route to SHT to the Hartley trail cluster. Nice loop and a return home left me feeling very satisfied and happy with my week off. No residual fatigue to speak of and hopefully my legs will come around this week. Just keeping the intensity ultra low.

It's good to be back!

Totals: 1:01:10 7 miles -trails (HR 134)

Rest the Body and Mind

The marathon took a hit on my mind more than my physical being. I recovered better than any other marathon I have run. By Wednesday all soreness was gone and I could have returned to normal training. I didn't, and took the much needed rest through the week. I've replayed Grandma's over in my and like many others felt ripped-off, and will now use the fitness I gained over the spring to jump to the next level in training and hopefully have a good fall season of races. I'm am not too sure what the next marathon will be but I am throwing around the idea of a few.

This week will be getting out the door and just covering some good mileage and next will transition into increasing the mileage along with some striders and easy hills. Hopefully this will "wake up" the legs and allow for the volume to bump up back to pre marathon weeks.

Years Totals:1287 miles

Grandma's Marathon Recap

The Final Result: 53rd place 2:50:44 (goal: 2:33:30)

splits since I kept them: 5:39,5:53,5:52,6:04,6:01,6:10*,12:06 (2),6:01,5:53,6:10,6:03,6:06,6:02,6:07,6:14,6:22,6:25,6:25,7:00(20miles)

8:04,8:16,14:36 (2),15:37 (2),1:26 finish

Recap:

First of all I have to thank my wonderful wife Kari, and our son Lucas for putting up with all the weekend runs and schedule for the last 6 months. I also want to thank all friends and family for coming out and cheering and family that cheered from miles away.

I want to make it perfectly clear that all of you who helped me get my gatorade even though I didn't drink it, I am so thankful for you. Had things gone differently those bottles would have been crucial. Thank You!

I'm sure I can echo the stories being told today by many runners of the 33rd Grandma's Marathon and Garry Bjorklund Half-Marathon. But I need to write this down to put the final nail in the coffin.

Like others I put in many hours of training, most at 5:00 am, into this marathon build-up. As I get older my days of personal records are limited. I had a good feeling about this year, as I had THE best training block for a marathon as I ever had. I recovered from workouts and some of the races I had ran this past spring went better than expected leading me to think, "this might be my year". As I mentioned in my last post, training for a marathon only "prepares" you for the day and guarantee's you nothing. That was the case for 2009.

The spring in Duluth was a very cool season. More cool than usual. Two weeks ago I was still wearing running pants and long sleeves with gloves on during my morning runs. Two day's prior to the marathon the winds started to shift and on Friday things were looking pretty good. Then we woke up! Saturday was 63 F at 5:30 am and humidity in the upper 80%. As we were driving up to the start we noticed a runner on the sidewalk in Lakeside and she was drenched in sweat. I told my buddy Erik, "look at that, that's not a good sign." Trying to keep a positive attitude, we made our way to the start and I couldn't help wonder how this heat would affect me. I am 1-1 for heat marathons and I was looking to better my 500 score. Could this be the year for me to have a little success in the heat. I was willing to bet yes.

The gun went off and I settled just behind the lead women's pack and had a bit of a time to calm my breathing down only to see a 5:39. I was so happy it was that fast, as I knew that I could slow down ten seconds a mile and feel very comfortable. (i was just glad it wasn't a 6:20 feeling the way I did) It was between the first and second mile where I slowed and tried to settle into the 5:50-5:55 pace I was planning to run, and then I noticed it. A cramp building in my stomach, right in the middle, and it wasn't letting go. I tried to do some belly breathing and it helped very little. As I approached the first water station I took two cups of water just to see if I could get my stomach to settle. (This was the exact cramp I got during the Fargo Half-Marathon in May and I had that the entire race.) It really didn't help but it didn't get worse either. I just tried to relax and get into the groove hoping that this cramp would go away.

My next gatorade bottle was waiting for me at 5 miles. I took it and forced myself to drink the entire bottle over the next three miles, during which I stopped for a pee break at 10k and managed to run a 6:10 mile. That bottle made the cramp return with authority and it was then I decided to take no more gatorade and chance it with water and energy gels. The times I could get the cramp to settle a bit I would knock off 15 seconds per mile having my legs feel just awesome. The half approached and I crossed in 1:18:40 ish. Knowing that it was going to be a rough day I was thinking of slowing to a 1:20 second half and still setting a pretty decent PR. At that point my legs felt good, it was the continuous stomach cramp that would hammer me all the way to the line in Canal Park.

As most know by now the second half was the most brutal running I have ever done. I was clicking off 6:07-6:20 miles before I hit my final mental break, which occurred just after the 20th mile marker. I crossed the mat at 2:02 and I had to walk. I was looking for someone I knew to call my wife and weigh the out the costs of finishing. The funny thing was I didn't ask anybody to use their cell phone I was just walking in a daze looking at people like they knew what I was thinking. I didn't walk very long and I started to stroll down the course again wondering how the next five miles would lay out.

Many thoughts went through my mind those last five miles, and the most common thought was, "don't quite. just make it to the finish and deal with the results. as long as there is no true pain, continue to run and you'll thank yourself for finishing. you don't want to show Lucas that quitting is an option." Hey, I was right, I am happy I continued to the finish line but it still doesn't soften the blow of the brutal running conditions. I walked and jogged, and even busted out some dance moves on London Road for one of the girl dance squads that were handing out water. You should have seen the looks on those girls faces... priceless!! It's hard, but you have to laugh during times like that. It helps with the pain for a short time anyway. Superior street was it's usual kick ass screaming section. As I made my way past Pizza Luce' the hair on the back of my neck was standing up and I almost lost it emotionally. I choked back some tears and also choked back some puke that was on it's way up. (talk about a bad place to puke!)

The finish line couldn't come soon enough and once I hit the mat I was so relieved. There was this little kid with a fire hose and I walked right into it, spun a couple of 360's and proceeded down to the goodies. It's interesting because I finished many marathons feeling much worse, but the actual running hurt the most of any because of my stomach, not my legs. In all honesty, had the stomach not been the issue, my legs wold have let me run 2:38. BUT, woulda, coulda, shouda.... no such luck, that is how the marathon makes us all feel like a little toy. It can destroy you at anytime. Better luck next time.

Weeks Total: 58.5 miles

Years Total: 1287 miles

Cool the Engines

Last day of preparation until I hear the starting horn. The one thing that keeps entering my brain is the time preparation for one morning of running. When I really think about it, my 2009 Grandma's Marathon prep started in May of 2008. It was then I decided to take 6-8 weeks off of running to allow my achilles proper healing. I did that. My running resumed in July and it was very slow, aerobic training, or what I like to call "brainless running". That style of running was all I did until December, with the exception of Whistle Stop half Marathon. The build-up for tomorrow's race began to form back in early January and really started to take shape the first week of February. With the help of Greg McMillan, who designed my marathon plan, I have had a wonderful training period and even a few decent races. I know that I am better prepared for this race than any other marathon to date, and hope for great luck. I've learned over the years, and ten marathon attempts, that training for a marathon only improves ones odds of doing well, and it guarantee's you nothing. I am a "glass half-full" kind of guy, and I'm looking at tomorrow as "VERY half-full".

This mornings run was just easy miles on Skyline and two 100 meter striders on the UMD track.

Totals: 23:52 3.5 miles

Time Stands Still

This morning was uneventful, thankfully. No deer, bear, skunks, dogs or wolves to chase me...

Just a quick run out on Skyline and back. I stopped at UMD and did two 100 meter striders just to loosen up the legs.

Good Morning!! Boy, the next two days are going to be LONG!

Totals: 39:05 5.6 miles (6:57 pace)

Wednesday:

Today would serve as the last day of any "up tempo" work until the race. I made my way to the UMD track and got a good warm up in before breaking into the workout. I was to do 4 X 1000 meters at "cruise interval" pace (~3:16 pace), followed by 3 X 200 meters. I must say, I felt a ton better after the workout than I did before. The legs responded very well to this type of stress and I should be ready for the next two easy days.

1000's: 3:21, 3:17, 3:17, 3:15 and 200's: 33, 34, 34

Totals: 1:01:28 9 miles

Protective Instincts

This morning I woke up a bit sore and took the extra time to stretch a bit then head out the door. After some easy warm up miles I did 8 X 20 seconds stiders followed by warm down miles. My legs are feeling much better and are "waking up" as I call it. Overall, a good run. 

Just to keep things interesting and eventful I had to avoid a deer/human interaction. I was just entering the city limits on Snivley Road and I had a beautiful reddish-brown deer cross my path. Just as she hit the brush on the opposite side of the street I could hear the "moo" of a fawn. (yes it sounds like a little cow) Once she heard that she did a quick loop around a patch of trees and was bounding looking for her young. I saw the fawn leap out of the bush and run deeper in the woods. At this moment, I was directly across from them, the mother deer leaped up and out of the woods only to call war against me. She was in full stride looking for a fight at 6 am!  I stopped in my tracks and put up my arms and yelled, "Oh no you don't, Stop!!". She hit the yellow line of the road and decided against the fight and when she decided to change direction her hind legs went out from her and she slid on her butt across my lane and rolled on her back before getting up and jumping the guardrail into the brush just to my side. She stopped and snorted several times before I decided to get the hell out of there. Two passing cars saw the whole incident and we all had a good chuckle as I made my way home to clean out my shorts. Whew! Nothing like a little excitement on Taper Week.

Totals: 1:02:02   9 miles  (6:53 pace)

           8 X 20 second strides 

Working Out the Kinks

After last weeks unintentional crash taper my legs have left playing catch up. This morning they were still feeling like lead and a little tight in the hamstrings. I added five or six striders at or near 5:00 pace in attempt to loosen up and it worked for some time. When I got to work I was jamming on energy and the legs felt race ready. By noon they were ready for the couch and no running. During every marathon taper it seems like my hamstrings take the brunt of the storm. Not sure why as I think I do a pretty good job stretching and strides???

Tomorrow I will attempt a little more striders during an easy nine or ten miles.

My back shouldn't be an issue come race day and with each day I am gaining confidence to be ready to rock to a new PR!

Totals: 37:03  5.2 miles   (7:10 pace)

DERAILED TAPER

On Wednesday I had no idea what I was in for. It was a tough day on the back but it got much worse from there. No running on Wednesday. Chiro was little help, as the spasm was just too damn tough!

Thursday I doubled back to the Chiropractor in the morning and received another adjustment and treatment (E stim).  A little better luck with the treatments as my back lasted a little longer into the morning until it raged into full on spasm! With the wonderful help of a buddy in the Occ Med department I used a little Tens unit and got the spasm a full three or four additional treatments. Ice, Ice, and more Ice. I had an existing massage for Thursday night and used it to its full opportunity. I had all my back worked on as well as my legs and glutes and then she dug into that lumbar spasm and killed it! Just what I needed. A little light at the end of this nightmare tunnel. Friday morning I woke up a little sore, and stiff but once on my feet for some time and following an icing I was feeling pretty damn peppy. Many more ice treatments and off to bed for the weekend.

Saturday I was feeling pretty good but decided on another day off of running just to be safe and allow another day of healing before testing the waters to see if my back would hold up to the jarring.

This morning I felt better and made my way out for a run of unknown time and distance. My legs felt like absolute lead and my breathing wasn't much better. The good news was I didn't feel any pain in my back, just a little tightness. I didn't want to venture too far from the homestead as I felt as though I could lock up in spasm on any step. After a short loop on Vermilion I made my way to UMD and called it a morning at our house. Ice and stretches followed.

In the afternoon I was going to find my wife and son in Hartley as they rode their bike to the pond to look for minnows. I got all ready and found my bike tire still flat. Wow, it didn't fix itself? I put on the running shoes and made a second loop out to Hartley pond and looped home for another short loop. Two short loops and no back pain. I ended the second run with a short block of 5:45 pace. As long as things feel better tomorrow morning, it will be a little wake up for my legs as I will add some striders to the run to see if I can get the heaviness out.

Sundays Totals: AM:  36:39  5.2 miles  (7:04)

                              PM:  28:28   3.8 miles  (7:34)

                                       9 miles for the day

Weeks Totals: 23.8 miles (3 days )

Years Totals: 1228.5 miles

Big Oops!

Wednesday:

OFF!

Yesterday while I was dropping off my son at preschool he was giving me our good bye hug while I was holding him and when I went to put him down I bent over forward, straight legged, like a moron and had something pull/burn in my lower  back. It was in full spasm all day. Once I got home from work I did a series of easy stretches and got the spasm to settle down. I have a Chiropractor appointment this morning in hopes of a quick recovery. Ice, Ice, Ice....

Tuesday: 

Legs were feeling better and I was to add some minute fartleks into the hour. I ran out and back on Skyline and added six repeats at 5k pace. The first few didn't feel very comfortable but by the end of the hour I was feeling pretty good. No major issues.

Totals: 58:06   8.3 miles

Monday:

The usual recovery run that was uneventful and slow. I ran the Vermilion loop with SHT and gravel pit trail loops added. Winds still gusting like crazy. Getting sick of this shitty weather.

Total: 50:30   6.5 miles

Better Two Weeks Out

Having an "off" day can happen on any given day. The goal of any race, but marathon races in my case, is not to have that bad day come race day. I'm still hoping to avoid that. I am also hoping today counted as my bad day. Like the title says, Better Two Weeks Out than to have it happen on the 20th.

The workout would serve as my last long run and it would be a negative split run with the second half at or near marathon goal pace. (the verdict is still out as to what that will be) When I woke up I could hear the howl of the winds and it was my wife who said, "I sure hope those winds are out of the northeast." They were close, an easterly wind would be smacking me in the face the entire warm up. (reports had the wind at 21 mph, with gust up to 30 mph!) In hind site this may have taken more out of me than I thought at the time. I did manage to run 7:10's into the wind until I reached McQuade Harbor after starting at the top of Lemon Drop. (22 mi. mark at bottom) 

I was mentally shot. When I reached McQuade I really wanted to jump into the van and call it a day. My legs felt decent but my stomach and back were a bit sore. (maybe the 2.5 yrds of gravel we spread out yesterday had something to do with that) Kari told me to just forget about the warm up and to start moving back towards town and things might get better, and not to focus on the splits so much, just go by effort. She was right, if the workout was going bad, maybe I should just run on effort back to the start and be happy today wasn't June 20th. 

So back towards Lemon drop I started after a quick bathroom break in the parking lot. It's amazing how the mind changed literally from one second to the next. I was no more than two minutes into the faster stuff and all I could think was to hammer the miles back just to make up for the terrible trip up the shore. First mile: 5:56. Not too bad, but I did have a crazy tail wind. I did manage to run pretty decent given the hand I was delt and ended the day with a solid 16.5 miles.

I felt like I never did "hammer" on the return trip and had some solid miles to show for the conditions. Here were my last eight: 5:56,5:46,5:51,5:57,5:51,6:03,5:52,5:41

*for those of you who are running grandma's, don't panic when you see your twenty mile split, that mile is a harder one with a constant uphill grade. (my 6:03)

Totals: 1:49:39   16.5 miles

Weeks Totals: 68.8 miles

Years Totals: 1204.7 miles

Another Reroute

Easy run in Hartley trails today as this may be the last day in some time where the trails are dry. (we are expecting rain for a few days now)

The trails were in super shape and I found a crew working on the upper loops with yet another reroute as they are attempting to keep erosion to a minimum. I finished the run by working my way to Rock Hill via the SHT and completing one loop.

My legs felt great and looking forward to tomorrows longer run.

Totals:  1:12:30   8.3 miles

Modified Plan

It was planned to run a good warm up and progress into a "marathon pace" segment for 8-10 miles before warming down. Family matters conflicted with the day a bit and I had to report to work earlier than normal, thus taking a full hour away from my morning. One hour is a lot of time when you are talking workouts. Since I wasn't going to get up at 4 am just to complete the workout on paper, I modified it and I'm sure it served its purpose just fine.

Instead of my normal thirty minutes I cut that time in half, as well as the warm down. My 'marathon pace' segment was cut to six miles and another fifteen or so warm down. Same workout, less mileage. I managed to average 5:50's for the faster segment and for the most part I was feeling pretty decent with that pace. I will do another workout of this type on Sunday and that will provide me better feedback if this pace will work for me on June 20th or not.

End analysis: a good workout, legs felt super, breathing was 8/10, and stomach was 4/10. Bad supper last night or what???

Totals: 1:07:15 10 miles (marathon pace segment)




Thursday:
A quick tour of the Hartley, SHT, and gravel-pit trails served as my recovery run this morning. I decided I needed the change in scenery and that provided the best option without getting too hilly and or much roots. Legs are feeling pretty good and not much residual fatigue any longer.

Totals: 55:43 7.1 miles (trails)

Dreaded Lap Count

Yesterday I mentioned how I was going to be thanking myself for the extra day off and waiting to do the intervals this morning. It didn't help. The initial portion of the run this morning was quite worrisome and I was beginning to wonder what had gone wrong.

I warmed up with four miles along west Skyline and didn't want to hit the "lap count" on my watch because my legs just didn't want to run fast. Or was it my mind? For easy math I took off for the first interval at thirty minutes and my worries would prove right. My legs felt like shit and to run worthwhile intervals was going to be a task. At the minute mark I hit my lap again and rested for the the next minute only to dread the second interval more than the first. Not too bad, things were improving ever so slightly. The third was better and after the fifth things were pretty much spot on. Why is it sometimes that your legs do that? This isn't the first time and if I had listened to my mind, I would have quit after the second repeat. Something told me to keep pushing on and things would get better. I'm glad they did, and once I got home I did a complete set of lower leg exercises and stretches. I ended the morning with turned out to be a pretty good run and hope things stay intact for the weekend runs.

The run today consisted of thirty minute warm up and warm down with 12 X 1 min fartlek intervals at or faster than 5K pace with equal rest.

Totals: 1:26:30   12.3 miles

Recover the Quads

Just to be sure I took another easy day this morning and I believe I will be thanking myself tomorrow morning during my intervals. This morning might have been doable but why rush it? The one thing I have learned as time passes (ie: me getting older) is to take a little extra recovery from longer or harder workouts and you will bounce back quicker. Ignore the fatigue and try to force the issue and you will be beaten down.
My legs felt pretty fluid and I am looking forward to the rest of the week.

Totals: 58:48 8 miles (7:15 pace)

Monday:
After yesterday's long run I really wanted to dedicate one or two days for optimal recovery before going into another workout. Monday's always serve this purpose and I usually take the opportunity to run SLOW. No change for today as I ran an easy loop past Pig's and home via Vermilion Road.

Total: 52:00 6.6 miles

Back on Home Turf

Sunday:

Last Long Run! (real long anyway)

The trip to Seattle was good for many reasons and I managed to keep "minimum" training while on foreign soil. That's often the result when I travel for that amount of time but this time I had to at least maintain on the low end of my volume and thus a recovery week was created.

This morning I was to do my last real LONG run and keep things aerobic. I got a hold of a running pal, Rod, whose running schedule doesn't quite match up with mine most days and he and I did a trail loop down to the bottom of Lester Park and back before I was off on my own to finish up. The trails left me a bit tight in the hip flexors but once I hit the roads and got my stride back things loosened up and I managed to finish the last 6-8 miles at or near 6:30 pace. I managed to complete the run on only small amount of fluid and no gels and still feel very good! Legs so far are recovering well and I will need to take at least one super-easy day Monday and possibly Tuesday as well.

Totals: 3:06:14  24.2 miles (last 6-8 at 6:30 on skyline)

Weeks Totals: 74.1 miles

Years Totals: 1171.9 miles

Saturday:

Last run in Seattle and I made it another run to the Pier district where I found some new areas to run and follow up on my stand bye bike path for some quicker fartlek intervals of thirty seconds. Legs are feeling pretty decent and I am looking forward to getting on the plane back to Minnesota!

Totals: 52:25  7.3 miles   8 X 30 seconds fartlek 

Friday:

This was the morning of the conference that has the 5K "fun run". I didn't register early and attempted to yesterday to no luck. He said, "we are closed for this year." What! I didn't quite hear him right.? He mentioned that this was a record year and they had over 500 registered runners and they had no more bibs to give out. OK with me, I really didn't need to race a 5K anyway. 

Instead, I ran a loop down by the Piers and found the race start and just ran a few out and backs before making my way back to the Hotel. I was going to jump in the race just to get some faster miles in but I decided against it and just do some faster repeats tomorrow. 

Total: 1:06:40  9.1 miles

Almost Yasso

Thursday:
Yesterday I walked out to the Seattle Running Company and asked one of the sales staff where the closest track was and he was pleasant enough to show me a map and write the directions for me. From my Hotel it was a near perfect 2.5 miles, good for a warm up and cool down.
As the title says, Almost Yasso, I didn't quite have the same luck as I did on my last Yasso effort. I think the main thing was I had it in my head that the times HAD to be faster. They were, but it was in my head the entire time of the warm up. Since my arrival I haven't been able to get my body on the same pattern for meals, drinks, and of course pooping. The other thing was, and I am sure this had ALOT of play in my end result, was the ability to endure this type of workout. If you haven't done this workout, make sure you incorporate it into your next marathon plan. It's a bitch on the last three or four repeats. I had a really good workout going and on the seventh repeat I fell apart. My legs felt like lead, and my mind was shutting down and telling myself to stop at eight. I wasn't sure if that was the wimpy side of me, I'm sure it was, or the rational side of me and "listening to my body", as I wasn't reacting to the workout the same as the last time. I felt I was working too hard to maintain pace on the last few intervals, and to press on and bang my head wasn't the goal of the workout. I feel by doing eight repeats I did accomplish something and to do two more repeats at five seconds slower would have been pointless. Having said that, I do feel I am on target to have a decent marathon given the workouts, races, and long run work.
Here is a breakdown of today's Yasso workout.
Interval Times: 2:32, 2:32, 2:31, 2:31, 2:33, 2:32, 2:35, 2:31

HERE is the first yasso I did end of April.

Totals: 1:19:06 11 miles

Wednesday:
I forgot about the two hour time change going as far west as Seattle. I woke up at 4 am local time and decided to stay in bed another hour before venturing off on a run. After reading a map and asking the front desk person for running routes, (front desk people NEVER know where to run. i have gone to this conference four years now and the front desk person thinks a two mile route is running. I guess it is for most of the fitness population but I continue to get weird looks when I tell them I am planning on running for eight to ten miles...) I made my way out to the streets in efforts to get near the "water", is it ocean, bay, or what? I eventually found the bike path that the front desk person was telling me about and I was pleasantly surprised to have as much distance as I had at this point. After an out and back of near three miles I made my way back to the Hotel and ended with an hour of running. Good for the first day in foreign land.

Totals: 1:01:00 8 miles





Tuesday:
Woke as usual and made my way out the door for an easy, general aerobic run of an hour or so. Out to Martin road and back via Vermilion and added a small loop at the house to get in the mileage. No frills and the legs are feeling pretty decent.
Later this afternoon I am off to Seattle for a A.C.S.M. conference and will be challenged with trying to maintain marathon training in foreign land. There is always the treadmill, but as you know this had been my last ditch effort for running.

Total: 57:42 8 miles

Easy Street

Just easy miles with the dog then I added a loop just to get in some extra time. The legs feel really good, much better than I predicted.

Off to do some trail walking with the family.

Totals: 49:00   6.5 miles

Finish Fast Long Run

Today's workout was one I have been waiting for since the Fargo half marathon. This workout had me thinking all week that I better be well rested and "ready" for a hard effort. I remember reading an article about Kahlid Kannouchi (sp?) back a few years ago and he was mentioning how he gets more nervous for certain long run workouts than he does for the race itself. I would put myself in a similar place this past week. In the beginning of the week my legs just didn't feel very fluid and at times felt like I needed a day off. Then I remembered to increase my carb intake and that seemed to help a lot. My mind was playing games with me telling me that it was going to be extremely difficult to maintain pace the last few miles. Lesson learned, don't let your mind rule your game.

The day started off with yet another spectacular sunrise and minimal wind gusts. After getting some toast in the system and a little coffee I began to gather my supplies and make my way for the beginning of the marathon course. Today's workout would finish at the eighteen mile mark. My wife and son would meet me on the course and serve as a spectacular support crew.

The task was as follows: Run the first ten miles "easy", or one minute over predicted marathon pace. (I would have to say that in the end this would be my hardest task. Keeping the pace under control that long definitely trains one to be patient in the early miles of the marathon.) Once I got to the ten mile mark the "work" began. I was to run the final eight miles at predicted marathon pace and the last two increasing pace to get to 10K pace in the closing mile. I have to admit, that type of long run had me take a few extra trips to the bathroom in the morning.

After warming up through the early miles I found holding 6:50's very easy and the HR showed it. Once I saw my family out on the course at mile seven the pace quickly dropped to 6:40's and I had all I could do to hold off until mile ten. I got some fluid from Lucas at mile nine and told them to see me at twelve, as the work would begin in one mile. Mile ten to eleven was covered only on perceived effort and was a bit slow running at 6:12. I thought to myself, "wow, a bit off and not sure if I can pick it up twenty seconds per mile for seven more miles." Once I did pick up the pace it was amazing how well I felt. I locked into pace and managed to hit the splits pretty well. I had just a bit of headwind to battle but nothing too bad. The only time I struggled was from twelve to thirteen while I took in a gel and some fluid. Once that was in my stomach for a few minutes the green light was on for the finish! I managed to run  few splits a bit fast and that is not necessarily a good thing. I've always said, "just because you can, doesn't mean you should." After hitting the last mile I made my way to the lake's shore to attempt to soak the lower legs in the ice water. I made it three minutes at max! Cold doesn't describe the pain Lake Superior causes this time of year.

Here is a breakdown of the workout:

First Ten: 6:56, 6:56,6:47,6:51,6:49,6:47,6:41,6:36,6:51,6:24 (HR under 135)

Last Eight: 6:12,5:52,5:55,5:50,5:44,5:47,5:41,5:36 (HR 149-155)

Total: 1:54:42  18 miles

Weeks Total: 75.6 miles

Years Total: 1097.8 miles

Trail Enjoyment

The early morning sunrise and warblers songs had me ready to head out on the trails. The more the morning hours clicked away the more I wanted to just sit and drink pot after pot of coffee. Once my wife returned from her trail run I decided to head out and see how the legs would react to the terrain. (I haven't run many trail miles this spring)

My first section of trails were on the Hartley trails and I was happy to find them clear and dry. After making my way via Kenwood Avenue to Chester Bowl, I completed all their trails and proceeded to the Rock Hill wood chip trails where I would finish the mileage and complete the time with another 'looper', Jess. After one loop and some catch-up chat we parted and I made my two minute jog to the house. Legs felt good and I am happy to do some longer slower miles on such a beautiful day.

Totals: 1:29:38   10.6 miles   (8:27 pace, trails)

Carbs are Good

The last two days I have really focused on increasing my carbohydrates. In past training cycles I have found myself feeling a bit too fatigued and once getting some serious carbs ingested I seem to get vast improvement. I'm still waiting for my legs to feel great, but they do feel much better. 

This morning I ran in the cool, crisp morning sunrise over to the Enger golf course and back while including 6X1 minute at 5 minute pace. Towards the end of the run I was feeling pretty good and hope I have made the turn for the better.

On a side note, I had an hour massage last night and wow did that help. A person never knows how stiff they are until they get worked on. I plan to go one more time in early June and hope to keep loose until race morning. I kept thinking, if our employers would pay for massage twice a month, our working people would be more productive and happy. Just a theory, but I bet I am on the right path...

Totals: 1:11:10   10.4 miles  ( 6X 1 minute fartleks)

Thursday:

Just another easy day of running in hopes to get my legs back. I managed to run a short section of the SHT before logging some miles on Hawks Ridge and eventually making my way back home. No surprises or excitement.

Totals: 55:36  7 miles   (7:56 pace)

Perplexed... Blame It On The Wind?

As I was waking up this morning I watched the morning news and Shannon said the winds were coming out of the NE at 12-15 mph. Having lived in Duluth now for the last thirteen years you would think I would know what that actually means in terms of wind "strength". To me, that doesn't sound like a lot of wind. Wrong!!

 As I made my way through the warm-up miles into the wind I noticed that I was still feeling a bit less than peppy. I tried to keep a good mindset and just work into the faster miles. First mile: 5:54, felt like a 5:40. I didn't have any better luck with the next two miles either. It was at that point where I decided to make sure I completed the workout based on effort and not to worry too much about time splits. I finished the so-called "tempo" section with the following: 5:54, 5:47, 5:48, 5:44, 5:25, 5:32

I had a very long three mile warm down to think about this workout and what it means. I am not really going to dwell on it. We all have "off " days and hopefully this was mine. I know I can hit the splits I was looking for and for some reason the legs, breathing, and conditions just didn't match. The only other minor problem I had was my lower gastroc's. (calves) tightening up during the final miles of the up-tempo. Stretch and monitor those!

Totals: 1:23:07  12.4 miles

The Need For 48

This morning I noticed I just didn't have the zip in my legs and immediately called for another day of "easy" running before heading into a true workout type of run. I need to do a tempo run of 6-7 miles and this morning just wasn't in the plan. That's OK, as taking an extra day to recovery from longer efforts is something I need to do. This week will hopefully be W, Friday workout days. Legs felt much better than yesterday, just not "pace ready". Tomorrow should be good.

I did a loop up Woodland, Howard G. to Kenwood, through Chester and home.

Totals: 1:06:20  9.1 miles  (7:17 pace)

Monday:

As usual, I did my regular "recovery" day and ran the Martin to Vermilion loop. Nothing special, just a bit more fatigued than normal having done twenty yesterday. I'll have to see about the workout tomorrow morning.

Total: 1:02:22   8.1 miles  (HR 125,  7:34 pace)

Second 20

This morning was only my second twenty miler of the training phase so far and it went as well as I would have liked it to go, especially one week after a half-marathon. I made my way out to Jeremy's, joined he and Jay Lee and made our way to the Munger trail to proceed to run south for an hour or so. We turned at 63 minutes and returned in 57. Once back at Jeremy's we added a loop and I added a final to make it twenty. My legs were just a bit heavy feeling but I was able to run pretty comfortably at 6:40 pace on the return trip. 

This was the first long run where I could wear shorts comfortably. Pretty sad, being May and my legs are whiter than white. The only error of the morning came at the turn around where I hit my watch for the split and it messed up that mile and when the next mile registered I was half a mile short. So, at the end, when my watch read "split 20" I thought I had twenty miles in, and I had 19.5. No big deal.

Totals: 2:19:20   19.5 miles  

Weeks Totals: 71.2 miles

Years Totals: 1,022.2 miles

Snow in May

Saturday:

I woke up this morning to the howling of the wind. Huge gusts! Just the type of weather that makes you want to stay indoors not go running outside. After waiting and stewing for a bit I decided to call Erik and he was looking to get out for a jaunt himself. Perfect timing! I went to his house and we ran from his drive right on to the trails and proceeded to run a loop out to Hawks Ridge and back via the SHT. Given the wind and temps, (yep, there was snow flakes falling), the run was great and I continue to be amazed how comforting having a running partner makes the less than ideal running conditions effortless. Thanks for the run Erik.

Totals: 1:06:16  8.1 miles  (8:14 pace, trails)

Friday:

Just a pleasant loop out for easy running. Ran up to Kenwood and looped out a bit before making my way via Rice Lake Road to Skyline Blvd. before coming home. My legs felt very good and I think yesterday's harder effort was a good choice. No aches or pains and that's a good thing!

Total: 1:01:27   8.5 miles

Wind Gusts

Thursday:

I woke up to wind gusts that were howling like mad. I knew that doing a specific pace-type run outside would be more than challenging. One up and alert I decided to do the workout on the treadmill and see how my legs would adjust. After two of the three mile warm up my legs really started to loosen and I could tell I would be able to try the workout. I did a segment of 5 miles at just over marathon pace. After not running on the treadmill for some time I found it difficult handling the temperature. HOT. My heart rate and my breathing was in great shape and I was just a bit fatigued in the legs in the early miles, but never got any worse. For the week following a half marathon I was very happy with how things went.

I ended the morn by taking the dog out to the trails for a little run as my warm down.

Totals: 1:12:00   10+ miles (5 miles at 6:00 pace on TM)

Wednesday:

Easy running out to Martin road and back via Vermilion. My legs didn't quite feel as good as yesterday and I may need to run easy yet another day.

 I will focus on fluid intake and good nutrition and see if that helps as well.

Total: 56:45   7.7 miles

Urban Wildlife

Yesterday it was a smelly skunk. This morning while running west on Skyline Blvd. I saw a black bear cross my path. This is in the middle of the city! By the time I had crossed where he did I wasn't able to get a good look but from where I saw him he was a big one.

My legs continue to improve at a rate I have never experienced before and it's kind of nice. Just a little residual fatigue left but no sore spots to be concerned with. I may take one more middle-distance easy day tomorrow and take it from there. I saw my buddy Chris ripping up the track this morning so I joined him for a couple laps in between intervals. It's always nice to see a familiar face in the early hours.

Totals: 1:20:05  10.8 miles   (HR 128  7:24 pace)

Ease Back

Yesterday was a day off from running. A good day spent with the family for mothers day.

This morning I made my way out to a beautiful, sunny, cool morning and proceeded to make the "short" recovery loop through Woodland Ave. and Vermilion road. The only near mishap was a determined skunk that was not willing to wait to cross the road in search of some fresh garbage. Once I saw those black and white stripes heading my way I had to kick it into high gear and sweep past his destination. Close call. 

My legs felt pretty decent. Actually they feel the best I have ever felt after a half marathon. I plan to continue to take a few easy days and then look for a workout later in the week. Six more weeks to go!!

Totals: 50:00   6.6 miles

Fargo Race Report

I learned of the growing popularity of the Fargo Marathon after Eric, the 2008 winner, gave his detailed report. Going into the training cycle for Grandma's this year I had no intention of going to Fargo, buy after looking at all the half marathon options out there I decided against waiting for the difficult Stillwater half and moved the date up two weeks and made my decision on Fargo. A good decision!

After making the five hour trip with my dad as my travel and support companion we checked into the motel room that Eric had reserved from earlier in the year and wasn't going to need the extra room. (this was also the only reason that this race would fit the schedule as all the motel room in the immediate area were full) We walked across the field to the Fargodome and picked up my race packet, made a quick cruise through the expo, and returned to the room before heading back out across the street to catch some dinner. After a movie and a snack it was time to attempt to get some shut-eye.

The morning was cool, clear, and very little wind. (I hear this is a rarity in Fargo) The wind would pick up modestly at the race time, as would the clouds cover the sky, and the gun went off! After surveying the field in the first quarter mile I knew that the main pack of the full marathoners was moving too slow. Except one runner. Four half marathoners, along with me, and one lone marathoner, ultimate winner Pete Gilman,  would take out the pace at a steady 5:30 clip. After three or four miles we looked back and no chase pack was in site. The course was all within the city limits and there wasn't a block that didn't have a spectator on it. Crowd support was amazing! We had a nice pace going and the little wind we had to contend with at our backs until the 10k mark. At this point the course started its way back north towards the dome and we were bucking the headwind. I told Pete I hoped we could maintain a decent pace for him and offer a wind block if he liked and he replied back, "If we maintain this it will be perfect." Up until this point I had many short spurts of stomach stitches and it was beginning to take it's toll on me. I had my GPS on but I put on some setting where only the overall mileage and current pace were showing and it was a bit hard to judge how the pacing was going because of the tree canopy on the city streets. Each mile was being measured but after the first five or six miles I stopped paying attention to it. So I had a feeling that the pace was much slower than I had hoped and was just running on effort and not to stitch.

At about ten miles or so we had an aid station and not long after that I looked up and the group had twenty or so meters on me and Pete was pulling away. One guy went with him and the rest of us were being strung out. As crappy as I was feeling it was kind of fun to watch the lead full marathoner busting up our little half marathon pack and he had sixteen miles to go! Impressive Pete. I took a little Powerade and my stomach was feeling better. At eleven miles I had caught the three guys, passed one of them and stayed with the other two and heard him say, "that was a 5:40." I was now a bit pissed. We just maintained through twelve and at that point I had the plan to press no matter how I felt. Slowly picking up the pace I managed to drop the two fellas I was running with and got to the point I couldn't hear their footsteps. I just concentrated on driving forward and staying relaxed. I looked up the street and saw Pete making the split to loop and head back out for his second loop. "Good luck Pete" I thought and set my focus on the last quarter mile to the parking lot of the dome and into the arena. I was a bit surprised to see the clock read 1:12:-- as I made my way towards the finish line and I  now had to duck under 1:13. I crossed the line and looked at my watch to see 1:12:57. I closed the final mile + in 5:30. (GPS reading was 13.27 miles) For the way I felt I was very satisfied. I would like to think if I hadn't had all the stitches I may have been able to hold 5:30 pace, but who knows. I'm very happy with the results and the actual work I have done up to this point in my marathon training. 

Once recovered, my dad and I watched the jumbo screen and listened to the announcers call out the status on the marathon. They mentioned that the "Kenyans" were making ground on Pete and there would be a race to have. They did make some ground but Pete held on strong and managed to get the victory in 2:24:30ish and keep a minute lead cushion.

One day off today, and I should be able to run some decent runs on Monday and Tuesday and get ready to resume full training by the end of the week. My legs feel super today, the best ever after a half  marathon, and hopefully this is a good sign heading towards June 20th.

Weeks Total:  57 miles (six runs)

Years Total: 951 miles

Fargo 1/2 Marathon

Just a quick note and report to follow.

I managed to run 1:12:57  7th place overall.

Full results HERE

Getting Ready

Easy running this morning with the dog. Legs feel much better today and tomorrow will definitely be interesting.

Race report tomorrow.

Results off race link or online race results

Totals: 32:02   4+ miles easy

Thursday:

I didn't want to miss any workouts this week but with the race this weekend I wanted to ease off just a bit. I compromised and did a mile less on the tempo segment and a little less on the warm up and cool down. I managed to keep the workout total to about ten miles and finished feeling fair. Not great, just fair. It leaves me a bit concerned about the result on Saturday. I started thinking about it and I really can't do anything about it except find a decent pace/rhythm and stick to it. It is what it is...

Here was today's workout:

2.5 mile warm up, 4 mile tempo, 3.3 mile warm down

tempo: 5:30, 5:38, 5:30, 5:41 

Total: 9.8 miles

Much Better

I just ran my usual hour loop out to Martin road and was very happy to have my legs and overall energy feel much better today. Surprising because when the alarm went off I really didn't want to get up. I felt much more tired compared to other days. Just shows that you shouldn't listen to your body while in bed, just get up and see how things are once your feet hit the ground.

I did a few striders in the middle of the run just to stretch things out.

*on a side note... I have had two fox cross my path in the last week while running. I was once told that having a fox cross your path in front of you was good luck. Maybe a sign for me?

Total: 56:18   8 miles + strides X 3

Recovery and Fartleks

I felt pretty good after yesterday's recovery and was ready to hammer out some Fartleks. I was to do up to 12 repeats of one minute with the intensity a bit faster than 5k pace. After a half hour of warm up I worked my way through the first repeat. I felt too good as the split was under 5:00 pace, should be near 5:10 or so. *I managed to get in 11 solid repeats and had to bail on repeat 12 because of overall fatigue. About half way through the intervals I felt like I wasn't recovering and that may reflect a little left over fatigue from Sunday's run. Anyway, I averaged the intervals near 5:10's or just under and had a nice warm down. The goal for the day is push the fluids and recover.

Totals: 1:24:27   12.4 miles  (11.5* X 1 min at 5K pace with 1 rec.)

Monday:

After yesterday's twenty I was a bit slow this morning but amazingly no major aches or pains to deal with. Just a little fatigue that should shake out the rest of the day. Another beautiful morning run that was a bit crisp with temps in the low 30's.

Total: 57:20   7.7 miles   (7:28 pace)

First Sign of Real Spring

This morning was another trip out to west Duluth to Jeremy's house to get in a longer effort. It was on the books to get up to twenty miles if I was feeling well. That's what I wanted to run more for my mind then my legs.  As I was getting ready to depart I was trying to figure out what to wear and I even brought a winter hat and gloves! Those two articles of clothing were left behind and I decided on a light long sleeve shirt with a tee underneath. Smart idea as I would be shedding the long sleeve and just running in the tee for near half of the run.

We made our way to the Western Waterfront trail and ran out west, following the RR tracks for some time before landing in Morgan Park. From there we continued west and ran out past Gary while making the turn at an hours time. After the return trip I ended up added an extra half hour before calling it quits. I felt good and had just enough fluid and e-caps to make the experience a good one. No aches or pains to worry about and will be looking forward to next weekends event!!

Totals: 2:29:09   20 miles  (HR 132  pace 7:28)

Weeks Total: 78.3 miles

Years Totals: 894 miles

Lakewalk

I like to use mornings like this for an extra day of easy running before the Sunday long run. My hamstrings were a bit tight last night after work and I wanted to do some super slow easy running and try to flush out the legs and follow with a good circuit of stretches in hopes to get all the kinks out. My legs felt a little better after all of that and I hope I can fuel up and have a good one tomorrow.

Ran down to the Lakewalk and up via Chester Bowl trails.

Total: 1:16:32   9.8 miles   (7:49 pace)

Friday:

I took it easy and ran the Martin road loop and tried not to look at pace and ran super easy. My legs felt pretty decent after yesterday's track session. The only issue as of late continues to be the apparel for the morning. Quite often I over dress but that just keep me loose I guess. It's better than freezing.

Total: 56:40   7.6 miles  HR 129

YASSO 800'S

This was the first time I had done the workout and didn't really know what to expect from my legs or what the fatigue level would feel like. Well now I know. I managed to complete the workout and was quite pleased. HERE is an article to explain the workout. This is considered a "marathon predictor" workout. IF one can complete the intervals relatively consistent than the average time would be close to your marathon finishing time in hours/minutes.

My energy was good and legs felt pretty fresh. The breakdown looked like this:

3 mile warm up

10 X 800 meters with equal TIME of repeat for recovery.

splits:2:36,2:34,2:33,2:36,2:37,2:34,2:36,2:34,2:36,2:33

2.5 mile recovery

Total: 13 miles

Change of Plan

The run was a no frills easy loop up to Kenwood Avenue and loop out a bit and return via Rice Lake Rd. Legs felt good and all systems should be a go for tomorrows prediction run. I am undecided if I will actually stay on the track or do on the roads. The roads will definitely add some challenge as I would like to have consistent surface and flats. More on that tomorrow.

I have made some changes in racing plans. I was going to do a half marathon at the end of May at the Stillwater Half Marathon. After talking with some 'locals' I decided against it because of its terrain. Very hilly and slow. The goal of that race will be to test the paces and do as a marathon "race rehearsal". If I have a drastically different course and the paces are way off, what's the use, plus the recovery from a hilly course might be a lot longer then I am looking for. I just decided on Fargo because of the course and it has a quick reputation, (only five years running), for a very well organized, and fun event. I am looking forward to that trip on May 9th.

Totals: 56:40   7.7 miles   HR 133

Easy Out and Back

The scheduled called for an 'easy' ninety minutes or so. I like running these types of runs on Skyline because of the fair terrain and this time of the year you can't beat the sunrises!

Legs remained a bit heavy from the weekend but much better than yesterday.

Overall a very good run.

Breakdown:

1st 30:00: 7:27 pace  HR 131

      15:00:  6:56 pace  HR 132

      15:00:  6:52 pace  HR 135

      28:00   6:49 pace  HR 136

Total: 1:28:10   12.5 miles  (HR 133 ave)

Swine Flu, Bye Bye Pontiac

These are two of the major headlines this morning on the news. The way our family was acting last week we were wondering if we had a case of the Swine. We don't. Today was the first morning in over a week where I didn't have to make several trips to the bathroom before my run, and my appetite is back!!

The other headline that is kinda sad is the loss of General Motors 'Pontiac' brand. They will shut down production of all Pontiac's. It's sad, BUT, the greedy executives shot themselves in the feet. As history takes place, we can thank a select few for eff'in up one of America's iconic automobile. Let's hope others don't have to follow their path.

This mornings run was another easy hour through the hills of upper Woodland and Vermilion. Legs were fatigued at the start and finished very strong. No more rain this morning either.

Totals: 57:13  7.7 miles  (HR 132  7:29 pace)

The Last of The Thirties

I have made another trip around the sun. Today marks the 39th trip and I will savor this year. I am looking forward to many events and especially finishing the age group up with hopefully some strong performances.

Late this morning I decided to take an easy loop of the trails and keep the intensity super low. Running the trails this time of year can guarantee you some mud. Wet, muddy, slick, roots, and rocky was the common foot fall surface. The winds were blowing and it started to mist and drizzle for the entire time I would be out. Legs finally started to wake up around forty minutes and the ninety was very comfortable.

*i was supposed to do a mini taper this week, but not like the flu forced me too. time to hop back on the train this next week and get some decent miles in.

Totals:  1:31:57  10 miles  (9:07 pace, trails)

Weeks Total (5 runs): 48.6 miles

Years Totals: 815.7 miles

Took A Chance

Last evening I made the decision to make an effort to drive and run the Get in Gear 10K this morning. I wasn't sure this was the best decision as I was still taking many trips a day to the crapper for  a little drizzle-fest. I was thinking on the drive down of when my last major "meal" was and it was too long to remember. All week I was eating "snacks" and attempting to find food that would keep the stomach rumbling to a minimum. I also consumed more 7-up in the last week than I have taken in the last seven years.

I woke up at Tony's, who was kind enough to allow me to pull up a piece of couch at his place, and was not feeling very race-ready. I did my best to take in the fluids but had no solid food up to the race. I was a bit worried of being dehydrated but it was only a 10K and I shouldn't have to worry too much. By the time the gun went off I was feeling pretty good and the legs felt ready to give it a try. Being in the "B" heat I had plenty of runners to keep me company for the first two miles or so and then I started to go to work. I managed to run my first mile as my slowest and string together a few solid, consistent miles to the tape. Not my fastest 10K, but I was pleased and it looks like I am headed in the right direction for June 20th. During my cool down I noticed the quads were a bit sore and I think that was a result of being a bit depleted and pushing the envelope a bit. I will concentrate on getting in some serious calories the next 24-48 hours and see how that helps.

Here is a breakdown of my race:

5:28, 5:25, 5:28, (16:56 5K), 5:27, 5:22, 5:21, 1:04 

*always feels good when you can neg. split a race.

16:56, 16:41 - 33:37  33rd overall, 2nd age grp.

Totals: 30 min warm up

               33:37 race

               30+ warm down

            ~10 miles 

Brutal Week

I had to take another day off on Thursday because of the lingering 'GI' upset issues and just an overall feeling of "off". I didn't know what Wednesday's workout would do to me, I don't think I am much worse off, just not much better.

Wednesday: 0 miles

This morning I ran an easy loop just to test the legs and see if I should take off for the Cities tonight after work to run Saturday's Get in Gear 10K. I will be a last minute decision.

Totals: 43:00  5.7 miles

Error in Judgement?

The early week 'workout' was supposed to be Tuesday with the option of moving it during the week to allow maximum recovery from the weekend. I was a little busy with the house sickness on Monday so I adjusted and ran easy on Tuesday and did the workout this morning. I woke up early because I knew it would be 90-100 minutes for the entire workout. It took me near an hour to get out the door secondary to GI issues. I hit the crapper two times before 5 am. When I left I didn't feel great but not all that bad either. After a warm up I started the workout and was ready to bail out at any moment and make my way home. I actually felt really good for most of the workout and had a little GI issue on the warm down but for the most part running was the best part of my day. I was left with about an hour to get ready for work and my stomach was churning like gale force winds were in effect. I tried to drink, eat, and take in extra salt and no help was provided. Once I got to work, a glass of 7-up and a little more breakfast helped a bit more. After work I felt queasy and warm. Shit! Maybe I am sick! Tomorrow is questionable and I'll have to sleep on it and see where I sit in the am.

The workout looked like this: 4-5 X 8 minutes med-hard, with 3 min's. recovery.

followed by 3X 40 seconds hard.

warm up:  22:02

repeat 1:  8:00  5:46 pace  HR 157

repeat 2:  8:00  5:37 pace  HR 158

repeat 3: 8:00  5:48 pace  HR 157

repeat 4:  8:00 5:46 pace  HR 158

repeat 5-7:   :40  sprints 4:38 pace

warm down:  22:10

Total: 1:31:31   12.8 miles

House of Virus

Last Thursday my four year old son had what seemed to be a case of the flu. Late in that night and the next morning I joined him with the exception of no vomit or other. (he did) Fast forward to Sunday afternoon and my wife gets hit with it. Many trips to empty her stomach over the next twenty four hours would leave me feeling quite vulnerable. Yesterday I had to take a zero just to keep Lucas out of her way and keep him occupied after work. It bummed me out initially but a day of rest can be good as well.

This morning I decided to take a day of easy running and focus on the 'workout' tomorrow. Out on windy Skyline around Enger tower and back to the house would give me a good ten miler. One small problem arose at the end of Sunday's long run and I will have to closely monitor it as it returned this morning as well. My right lower calf is tightening up at the end of the runs. I did a good set of stretches and will focus some more on it today and after work.

Totals: 1:12:45   10.1 miles  

Cool and Wet

Just to make sure we didn't get spoiled here in Duluth, the weather made a near 40 degree shift from Friday and gave us a taste of real spring weather. Winds out of the north east and drizzle rain made the run a little less than desirable. Joining a group on days like this sure make the difference. Out at Jeremy's we would have a group of five make the easterly jaunt to the lake walk and return with the wind on our backs. I was scheduled to run about 100 minutes but things were feeling very good so I just rounded up and made it a two hour effort. No frills and/or interesting sites. Just plain ol' running. A nice way to finish out a near disastrous week after avoiding the full-blown flu.

Totals: 2:00:55   16.4 miles  (HR 131  7:23 pace)

Weeks Totals: 60.2 miles (6 runs)

Years Totals: 767.1 miles

Rust Buster

First running race of 2009 is history. This morning I ran the Fitgers 5K in what I call a decent result. Given the type of work I have put in at this point in the marathon build up I can be happy with 16:37. As much as I want to deny it, I am sure I am loosing my short speed in the legs. I would like to think I can make it under 16:00 again this fall  but hard to say. The focus is marathon training and thus I cannot expect to have fast legs right now. 

The race itself was a blast and we had quite pleasant running conditions for this time of the year. The front pack was very quick out of the gate and I used my Garmin 405 to keep my pace under control. I usually wouldn't wear the Garmin in that type of race but it was to my advantage not to go out too hard and hurt even worse the last 3/4 mile. Funny thing, I would have won the race last year with  the time I ran and this year ended up 6th overall and second in my age group. Nice to get the rust off and prepare for the 10k next Saturday in Minneapolis.

Totals: 9 miles with warm up, warm down and race.

First in A Month

I was forced to take a day of rest this morning. I should have known something was up on Wednesday when the recovery run felt so awful. Lucas woke us up vomiting in his room and only to jump in our bed and vomit there an hour or two later. Great fun! It's so hard watching your little one puke. I got worse as the night went on and had to report to work as my partner had a vacation day. As the day progressed I got a bit better and in the evening I started to feel pretty close to normal. Having said all that, I am a bit apprehensive to race tomorrow, but if I don't feel any worse I probably will report to the starting line. I need to race and I have been looking forward to it all winter. Let's hope the nights sleep is a better one.

Click HERE for 5k results in the later morning.

Totals: 0 miles

* first day off in over a month. I guess I got my rest week a little early.

Back to Back 8's

Thursday:
The plan called for another easy, general aerobic run in preparation for Saturday's 5k. It's a good thing too as my legs felt terrible. I think my body is trying to kick some virus. I hacked up quite the dark 'loogie' this morning and I have had a dull headache for two or three days now. I will plan to go through a full set of leg stretches and ball work tonight.

Total: 58:12 8.2 miles (HR 133 7:07 pace)


Wednesday:
Easy run out to Martin road and returning on Vermilion. For some strange reason I have seen a woodpecker on Vermilion pecking on an aluminum sign two days in a row. Stange! Legs felt fair.

Total: 57:40 7.7 miles

Longer Fartlek

I didn't want to bother trying to make my way on to a local track at 5:30 in the morning so I had the option to make this day a longer fartlek workout with a bit increase intensity. After a 25 minute warm up I worked into 6 X 4 min. on with 90 sec rest. I also ended with 2 X 30 second sprints of 95% effort.

Breakdown:

4:00  HR= 153  5:35 pace

4:00  HR= 154  5:52 pace (uphill)

4:00  HR= 155  5:38 pace

4:00  HR=  151  5:23 pace

4:00  HR= 148  5:24 pace 

4:00  HR= 153  5:26 pace

  :30 , :30  sprints at 95% effort

Totals: 1:27:47   12.3 miles

Need for Easy Day

I ran my longer run yesterday a bit faster than the most  since the terrain was relatively flat and thus the need for a real, easy recovery day. Upper Woodland loop home. Legs were tired, and for some reason there was a small muscle in the front of my low shin that tightened. I did manage to get it to loosen up later in the day with some stretches.

Total: 51:43   6.6 miles  (HR 122   7:50 pace) 

Companionship

Being long distance runners we are often faced with training solo. It's the nature of the sport. I wasn't too excited about running for over two hours on rural highways by myself, but you got to do what it takes to get the workouts in. Enter my father. He didn't run with me but he did haul out his bike and made his first peddle of the season along side of me during the long run. Great help and appreciated!
We left the house, ran for seven miles on a downhill grade to the shores of Lake Superior before making our way up the shoreline to the Porcupine Mountain Ski area. Once there I turned back and ran the highway until the total milage was met. Beautiful weather, near perfect, and having my dad close bye for conversation made this long run the best it could have been.
Legs felt good as with the lungs and heart. Much better than yesterday.

Totals: 2:05:28 18.1 miles (HR 134 6:57 pace)

Weeks Totals: 75.2 miles
Years Totals: 706.9 miles

Michigan

Saturday:
It can be difficult getting in miles at my old home town. During this time of the year the trails are closed and the roads, well, let's just say the scenery is limited. I ran to town and did a complete outer loop and had to make a loop on the old high school track before making my way back out to the house. I didn't feel all that great today. No pep. My HR seemed to be up and I didn't feel very fluid. Tomorrow's long run will be a bit of an effort just to get the miles in solo. I guess you can call it my mental workout for the month.

Total: 1:11:41 10 miles (HR 139 7:10 pace)



Friday:
In order to attempt to get out of town early after work to head to my parents I worked the early shift which made the morning a little rushed. All I had to do was squeeze in an easy hour and get some stretches done to call it 'recovery'. Accomplished. Ran up to Kenwood and did a loop out to Rice Lake and finished via Skyline Blvd.

Totals: 57:07 7.7 miles (HR 130 7:26 pace)

Miscalculated

This mornings workout was either hills or longer fartlek intervals. I chose the intervals and made my way out to some quieter roads just north of the house. After a twenty five minute warm up I was ready to start my first interval. As I started my first split I realized I didn't look up the workout to get the correct intensity. Damn! How stupid! I took my best shot a decent effort and kept it near 1/2 marathon pace. Not entirely off, but once I got home I read they should have been closer to 10k pace. (different energy systems) So, I did 4 X 5 min. at 1/2 marathon pace with 2 min. recovery. I finished with a good warm down and called it a morning.  

Here is the breakdown:

warm up  25:04  (HR 126)

interval 1=   4:58  HR=148  6 min pace

interval 2=   5:03  HR= 152  5:41 pace

interval 3=   5:15  HR= 143   5:32 pace *mostly downhill

interval 4=  4:55  HR= 152   5:43 pace

warm down  28:00  (HR 132)

 

looking back, now I see why this workout felt too good. i ran too easy. Oh well, no loss still a good workout, just not what was intended.

Totals:  1:19:00  11.2 miles

Repeat Monday

Nothing special about recovery days unless you see something exciting. None of that for me. Seems like cougars are in the news lately. I got an email showing three cougars in Michigan's Upper Peninsula  in the woods that had taken down a deer and were having a feast. Then in the news yesterday, the cougar siting in Spooner, WI seems to be causing quite the discussion. I remember three or four years ago there was a cougar siting near UMD in one of the parks. Soon after on one of my runs in Hartley I came upon something that quickly disappeared into the brush making next to no noise and all I did see was a flash of light brown and a tail. I believe that was my cougar siting, albeit not a very good one but I would bet the farm on it.

This mornings run would take me out to Martin Rd. and return on Vermilion. Legs were a bit tired on the climbs but once I got home and did a good series of stretches they felt loose and recovered. That's a good feeling!

Totals: 57:34   7.7 miles   (HR 133   7:33 pace)

Winter Temps

Tuesday:

The plan called for ninety minutes with fartleks of one minute at 5k pace with one minute of full rest. I did that same workout a couple of weeks ago and I remember how challenging I found it to keep the pace and finish without being completely tatored. Amazing what a couple weeks worth of running, hills, and up tempo running will do as this morning I felt quite well and found the intervals to feel easy and my legs turning over with ease. (kind of a nice feeling...)

Out west on Skyline with the wind and returning into a headwind. I found my twig and berries to be quite cold and couldn't figure out why since I was wearing the same wind briefs as usual for the temps I was running in. When I got home I had discovered the crotch was 'blown out' and the boys were hanging a little low  and in the wind. (kind of a not so good feeling...)

Totals: 1:30:26   12.9 miles  (HR 138 ave. 7:02)

                12 X 1 min. fartleks

                intervals between 5:10 and 5:25 pace depending on the terrain.

Monday:

Taking my recovery run is often something I look forward to. No thinking. Just putting one foot in front of each other and keeping the effort low. That's pretty much what I did today. I was surprised to have my legs feel as good as they did since both Saturday and Sunday they were a bit flat. I ran up Woodland to Martin and home via Vermilion. Temperatures were in the middle to low twenties with clear skies.

Totals: 58:13  7.6 miles  (HR 130  7:38 pace)

Solid Weekend

Saturday:

First sunny day I was able to run in quite a long time. I could feel the vitamin D soaking in! I wanted to run an easy 75 minutes and not run any terrain I do Mon-Fri. Making my way out to upper Glenwood Avenue I ran easy until upper Lakeside and meandered my way to 58th avenue east to make my way to London road and Lake Walk before heading up the hills home. My legs never quite joined me this run as I felt a bit heavy the entire way. Just one of those days to say you were happy just to log the time.

Total: 1:18:36   10.6 miles  ( 7:24 pace)

*HR monitor messed up. will change the battery in the strap.

Sunday:

I was to log near 16-18 miles for the morning at a relatively easy pace. Accomplished. After joining the group out at Jeremy's house we ran the western waterfront trail for just a bit before running RR tracks to Morgan Park. From there we made our way through Gary and ran just about to the Oliver bridge before turning and tracing our steps back to the house and adding a small loop to get our time. I felt much better than yesterday and the pace was very comfortable. The sun was out and it was  a wonderful way to end the week.

Total: 2:10:00   17.2 miles  (HR 133  ~7:35 pace)

Weeks Totals: 71 miles

Years Totals: 631.7 miles

Close Call

I was in bed this morning and I had a feeling I might be taking the day off. Tired! After making my way to the basement to get ready, I just sat on the couch watching the news and contemplating if I should run or take a zero/rest day. I finally got up and did a few stretches and talked myself into a short loop. Running easy through the Hunters Park neighborhood was much better than taking a day off and my legs will thank me later today. I was a bit surprised how tired I was as I got good rest last night but maybe yesterday's workout took more out of me than I thought.

Total:  44:20    5.7 miles

Needles and Running

Wednesday:

We went to bed thinking that another 5" of snow would greet us in the morning. Not the case. Lake Superior saved us again. The lake can be our friend or enemy... this morning it would serve as our friend. As I stepped out the door it was calm with a fresh inch to two inches of snow along with temps in the upper twenties, small snow flakes falling and a subtle bank of fog. I tried to hit the quiet streets and made my way out to Vermilion and completed a small loop to Pleasant View, (where is the pleasant view?) before making my return trip. I felt super and the legs have recovered from yesterday's work.

Totals: 54:40   6.6 miles  (HR 125   8:14 pace)

Thursday:

To reflect on the blog title I have to say I was lucky this morning as I started my run and I thought I had a small piece of wood stuck in my sock that was picking my big toe. I finally stopped after twenty minutes of running and realized it wasn't a piece of wood. Somehow a small sewing needle made its way into my shoe and was stuck in the insole of my shoe and was poking up and into my big toe! Wow, that could have been a disaster. Luck was on my side.

Today I chose the 'stamina' workout over the strength workout, (hills) primarily because of the road conditions I was faced with and I didn't want to run on the treadmill again. That was OK with me as I was looking forward to the workout. I ran west on Skyline to Piedmont and returned home. I found myself running pretty hard at times and had to calm myself down to keep within the workout and not hit it too hard. I guess that is a good problem to have rather than slugging just to keep pace. Very happy with the effort and more importantly how I felt after the workout. My legs recovered well and I am looking forward to the easy recovery run tomorrow morning. The workout was warm up, 8-10 repeats of 2 min. at ~5k pace with 1 min. recovery, followed by a cool down home.

 Here is a breakdown of the workout:

warm up 27:43  3.6 miles

repeat 1=  2:03  HR 147  5:39 pace

repeat 2=  2:03 HR 152  5:29 pace

repeat 3=  1:57  HR 153  5:24 pace

repeat 4=  2:02  HR 150 5:34 pace

repeat 5=  2:04  HR 148 5:24 pace

repeat 6=  1:55  HR 153  5:39 pace

repeat 7=  2:01  HR 149  5:27 pace

repeat 8= 2:05  HR 155  5:28 pace

repeat 9=  2:01  HR 151  5:19 pace

*course was mostly flat, but some minor hills on some of the slower splits. The HR's are an 'average' for the two minutes and I saw mid 160's several times at the end of each interval.

warm down 28:02  HR 133  3.9 miles

Total: 1:22:14   11.6 miles

Treadmill Booster Run

Monday:

The usual easy Monday run as yesterday's progression run took a little more out of my legs than I was giving it credit for. I really felt it on the hills, and had to concentrate on keeping an easy pace and form. The closer to an hour I got the better things felt and I was happy to have such good conditions to run in.

Totals: 59:39   7.6 miles  (HR 128   7:49 pace)

Tuesday:

This would be the second 'booster' run I had scheduled since starting the new program. The first was a disaster, because I don't think I fully understood the workout along with expecting to be in better shape than I actually was. I had it in my head that this morning I would not repeat the same pattern of downward spiral.

After working slowly through the thirty minute warm up it was planned to run six miles at roughly 1/2 marathon to 30k race pace. By using the estimator tables on McMillans site I came up with 5:55 pace as goal pace. My heart rate during the half marathon I ran last fall had me at 156-160 bpm. (This would also be closely monitored during the faster segment and I would adjust the pace accordingly). I managed to make it through the workout. As Greg said in his description of the workout, it wouldn't be the pace of the workout, but the length of the workout that I would find difficult. Maintaining concentration would be key.  He was right. Several times I was ready to pull the plug and I had to ask myself, "why stop now, what is the reason for stopping?" As I monitored my HR, legs, and breathing everything felt just a good as the first mile. So I kept going. I did have to adjust the last mile just a bit but not by much and I was happy to get that workout under my belt. I finished with a 1.5 mile cool down, a little short, but I had to get moving and make my way to work.

Here is a breakdown of the workout:

30:00 warmup   4 miles

mile 1=  6:12  (eased into it, not to redline)

mile 2=  5:55   HR 157

mile 3=  5:56

mile 4=  5:56

mile 5=  5:55   HR 158

mile 6=  6:01

13:49 cool down

Totals: 1:19:01    11.7 miles

Thirds Progression

To finish off the 'rest' week I was scheduled to run a "thirds" progression run. The first to be easy warm up pace, the middle was to be usual aerobic training pace and the last third was to be near marathon pace. 

Once I started the warm up phase I soon realized that increasing the HR by approximately ten beats each phase I would be very close on all the efforts and paces. It was made very clear that the last segment was NOT to be "all out" and to make sure I had plenty of reserve in the legs.

I ran from our house out to Superior street and used old highway 61 to get most of the middle time and returned for the last segment to Ordean Middle School. I felt super and my breathing was feeling much better than my legs. I was feeling a bit tight at certain times but for the most part once I really focused on relaxation my legs became more fluid to the end.

Here is a breakdown of the workout:

warm up phase:30:03   3.9 miles  (HR 124 7:38 pace)

middle phase: 28:17  4 miles (HR 139  7:01 pace)

                                1:40  .3 mi. (HR 142   6:27 pace )

finish phase: 30:06  4.9 mile (HR 149,   6:12 pace)

                             1:55 .23 mile jog to car

Total: 1:32:02   13.3 miles    (HR 137  6:55 pace)

Weeks Total: 60.5 miles

Years Total: 560.8 miles

Maintain and Enjoy

Friday: 

An easy morning of running after yesterday's hill bursts. I realized this morning that I have really been lacking good hill workouts in recent past years. I'm glad to have them back on the schedule. For the recovery run I made my way along Skyline out and back then picked up Buddy and made a short loop through some icy trails before ending the run at an hour. Legs recovered well.

Totals: 1:00:21  7.5 miles  (HR 122  8:06 pace)

               out: 20:02, back: 19:19, with dog 21:00 (9:50 pace)

Saturday:

Another day for general aerobic training. Erik and I were on the same schedule so we hooked up for a nice ten miler on Park Point. I was looking forward to running on some new terrain and seeing some new scenery. Perfect for a Saturday morning run as there was minimal traffic, little breeze, and good footing. Overall a super run.

Totals: 1:13:51  10.1 miles  (HR 130,  7:19 pace)

Hill Repeats

Pretty much the same workout as last weeks hills but I added some length to the hill and attempted to up the intensity just a bit. If I continue to do hill workouts in the weeks to come I may find a new hill as Vermilion gets just a bit too steep on top and it becomes hard to maintain speed and the effort increases greatly. 

The warm up and warm down were shorter than last week in an effort to keep the weekly volume down to complete my 'rest' week.

Summary: 23:09 warm up

                   ~20:00 hill repeats

                      21:47 warm down

Total: 1:05:51   8.4 miles

No Ice Yet

I made it out the door this morning before the temperatures dropped below freezing. I actually had a very nice 'recovery' run and kept it pretty short.

Looped through the cemetery and ran Vermilion to the west end of Campus and back home. Legs feeling really snappy and fresh. Once I got home I did a couple of circuits of strength exercises for the core and lower legs. 

Totals: 42:15   5.6 miles   (HR 124   7:36 pace)

Fartlek

If for no other reason, I have to do one of these workouts just so I can say Fart lick.

Overall, this is a down week in volume for me but the workouts are still coming into play. Today's workout was a nice way to introduce some paces I have not ran in quite some time. I think I nailed the workout as I began to have a hint of a stitch on the last two repeats. 

Here is a summary: 

25:00 warm up  

23:21 of 1 min. at ~ 5k pace followed by 1 min. easy running

my first 4 were at 11 mph just to work into it, then the last 8 were at 11.2 mph.

I'm not too sure what exact 5k pace is right now, but this felt very good.

intervals HR: approaching 158-159 on pace, recovery at 142

24:00 warm down.

1:09:30   9.6 miles   

Ice Storm

I woke up to ice pellets pounding the window and that solidified my decision to run on the treadmill. I don't mind doing recovery-type runs on the treadmill since it often helps you keep the pace down. It looks like I may have quite a few TM runs this weeks as the weather looks terrible. I guess we don't have it too bad, Fargo, ND is in big trouble with the Red River cresting this weekend to come... best of luck, I hope the predictors are way off.

Totals: 47:34  6 miles treadmill  (HR 128-130)

Less Than Ideal

We woke up to howling winds. My immediate thought was, "shit, the long run is going to be tough." It was. I checked the weather reports just before leaving and they all reported winds 20 mph with gusts of 35 mph out of the E/NE. Of Course!! For those that don't already know, Duluth will have several days during the months to come where we will have crazy winds out of the NE. A NE wind is what us "marathoners" dream for come Grandma's Marathon. That would mean a tailwind for twenty-five miles. Of course what usually happens is a week or two prior to Grandma's the winds switch and they become westerly. Not good, that becomes a headwind. I'm keeping good vibes to the weather gods and hoping for a NE year.

The run this morning, as you know, was windy so I decided to stay 'local' and run a series of loops. After thinking of the winds and my possible loop options I chose to head up Woodland to Martin RD and home via Vermilion. This gave me equal winds along with a series of hills that worked several muscles groups instead of pounding out the legs on a flat course.  HERE is a link to the course and profile. (you may need to click on the box at the bottom to get the profile)

Splits are as follows:

first loop: 54:51    7.6 mi. (HR 136  7:11)

second loop: 53:40  7.6  (HR 138   7:04)

add on loop:  6:43  .95  (HR 142  7:05)

Total: 1:55:15   16.2  (HR 137  7:07)

Weeks Total: 70 miles

Years Total: 500.3 miles