Two weeks have passed and I am starting to finally get my legs back. The first week was one of rest and no-care nutrition. Good timing as I had another birthday mixed in there and birthday treats are the best! My quads were pure hell for 4-5 days where walking down stairs was quite the act to witness. I wasn't brave enough to have a massage and my lovely finally worked out some kinks on Thursday, Friday and Sunday the week following. Since then I haven't received massage and my running has resumed quite well. I do have a massage appointment for next week and that will be the true test to see how things have progressed.
This past week I ran 20-25 miles, mostly at the end of the week, and those miles felt better with each passing day. I look forward to the next week and hopefully get the green light to resume regular training after another warm up week.
Here are my two week following Boston:
April 15-21st
M: 26.2 miles race
T:0
W:0
H:0 *very light massage
F:0 *a bit more massage
Sa: 2 miles 17:45! ouch!
Su: 0 massage
Total: 28 miles with race Monday
April 22-28th
M: 27:00 5K Boston Run down lake walk
T: 0 *massage
W: 23:00 3 miles
H: 28:00 3.5 miles
F: 48:00 6.2 miles
Sa: 2 miles with Lucas 21:05
Su: 49:30 5.7 miles with Jignesh
Total: 23 miles
Years Total: 901 miles
Up North Running is where I share my running experiences with those of similar interests.
Sunday, April 28, 2013
Thursday, April 25, 2013
Boston Marathon 2013
2013 Boston Marathon
2:49:59
*it beat up my quads, but it didn't get my heart
I've been delaying this entry for many reasons. Mainly the time allowed me to process the experience and really, to allow for some serious reflection of the entire weekend that found a tragic and powerful ending on Monday, April 15 2013 @ 2:09 pm.
I've wanted to take part in America's finest, most history-filled marathon event for many years. I finally made the commitment in 2012 and followed through with it. I can honestly say it was by far my most memorable marathon to date. I didn't run a personal best as I desired but, there is so much more to Boston than a PB. The B.A.A. is a first class organization and, with the assistance of the fine volunteers and the people of the greater Boston area, they gave me an experience of a lifetime. From the expo, packet pick-up to the shuttle buses and staging/starting areas, nothing was left undone. They have thought of it all and do it right. Once the race got underway the citizens that lined the course to cheer were simply amazing. Near constant fan support from Hopkinton to Boylston Street kept me running, as walking just wasn't an option. Again, simply amazing.
As I crossed the finish line I felt deflated more than any other marathon I had previously ran. It wasn't a feeling of overall exhaustion rather, my legs (quads) were left somewhere back on the course near the base of the Newton Hills. The amount and degree of downhill running was beyond any thoughts I had going into this event. I had read numerous articles on how to race the predominantly downhill course. I scoured the internet for tips on how to train so those hills wouldn't get the best of me. I talked to others that had ran the race in years past. Nothing prepared me for what I experienced that day. People told me, "there are a lot of downhills" quickly followed by "don't worry about Heartbreak Hill, it's not that bad." They were right about that, the uphills were a blessing after all the pounding that left my quads rubberized and soon had my IT Bands locked tight so running down the backside of Heartbreak was near impossible. Once I got to mile 23, I stopped and used someones cell phone to call my wife to explain to her I was not going to be on Boylston as we discussed. I wanted her to wait for me and not head to the family waiting area until I had passed. (she never got the message, but did wait to see me turn down the famous Boylston off of Hereford Street) After I had called her I had a moment where all I wanted to do was slow to a walk. That happens in a marathon and it's easy to do. It's immediate relief from the agony you are feeling at that point. Human nature says, stop. But, I knew that it would be extremely difficult to get moving again and even if I kept jogging at the slow, painful pace I was doing, it was still TWICE as fast as a walk. So I kept running. The fans would call out my number and scream, "come on 813, you are going to make it. You look great, keep it up." Liars. But I knew what they were trying to do, and it worked. The finish line came a bit later than I wanted but I can say, the final 385 yards were as amazing as I thought they would be. Looking back at my Garmin results I can see the last bit and how much I picked up the pace just on adrenaline.
Boston took a bite out of my quads. I will get revenge as I am planning on returning to Hopkinton in 2014 and racing that same historical course in hopes to conquer those hills. And when I do, and when I turn off of Hereford Street and on to Boylston Street, I'm sure there is going to be a different feel. The energy I can image is going to be nothing short of ecstatic and the victims of this years disaster will be honored as I go bye the two sites. I'm hooked, and now Boston has me the third Monday in April for awhile.
*I am not going to address the horrific, selfish act of two individuals that took so much energy, exhilaration, honor, strength, courage, and good ol fashion fun from some 27,000 runners and their families and friends that day by ending the race in the 4:09 hour. There is plenty of media to read, and at this point most of us has had their fill. I still lay awake at night thinking of that day and I am so ever grateful. But I am also still angered. I will go back and celebrate with my peers the way we were supposed to. I hope to see you there!
Here is the GARMIN data for the race: CLICK HERE
April 8-14th
M: 0 rest/ ice foot
T: 7 miles, ice foot
W: 0 treat/ice foot
TH: 0 ice foot
F: 33:00 4.5 miles, 4 X 30 sec at 5:30 pace
S: travel
Su: 3 miles on treadmill plus strides
2:49:59
*it beat up my quads, but it didn't get my heart
I've been delaying this entry for many reasons. Mainly the time allowed me to process the experience and really, to allow for some serious reflection of the entire weekend that found a tragic and powerful ending on Monday, April 15 2013 @ 2:09 pm.
I've wanted to take part in America's finest, most history-filled marathon event for many years. I finally made the commitment in 2012 and followed through with it. I can honestly say it was by far my most memorable marathon to date. I didn't run a personal best as I desired but, there is so much more to Boston than a PB. The B.A.A. is a first class organization and, with the assistance of the fine volunteers and the people of the greater Boston area, they gave me an experience of a lifetime. From the expo, packet pick-up to the shuttle buses and staging/starting areas, nothing was left undone. They have thought of it all and do it right. Once the race got underway the citizens that lined the course to cheer were simply amazing. Near constant fan support from Hopkinton to Boylston Street kept me running, as walking just wasn't an option. Again, simply amazing.
As I crossed the finish line I felt deflated more than any other marathon I had previously ran. It wasn't a feeling of overall exhaustion rather, my legs (quads) were left somewhere back on the course near the base of the Newton Hills. The amount and degree of downhill running was beyond any thoughts I had going into this event. I had read numerous articles on how to race the predominantly downhill course. I scoured the internet for tips on how to train so those hills wouldn't get the best of me. I talked to others that had ran the race in years past. Nothing prepared me for what I experienced that day. People told me, "there are a lot of downhills" quickly followed by "don't worry about Heartbreak Hill, it's not that bad." They were right about that, the uphills were a blessing after all the pounding that left my quads rubberized and soon had my IT Bands locked tight so running down the backside of Heartbreak was near impossible. Once I got to mile 23, I stopped and used someones cell phone to call my wife to explain to her I was not going to be on Boylston as we discussed. I wanted her to wait for me and not head to the family waiting area until I had passed. (she never got the message, but did wait to see me turn down the famous Boylston off of Hereford Street) After I had called her I had a moment where all I wanted to do was slow to a walk. That happens in a marathon and it's easy to do. It's immediate relief from the agony you are feeling at that point. Human nature says, stop. But, I knew that it would be extremely difficult to get moving again and even if I kept jogging at the slow, painful pace I was doing, it was still TWICE as fast as a walk. So I kept running. The fans would call out my number and scream, "come on 813, you are going to make it. You look great, keep it up." Liars. But I knew what they were trying to do, and it worked. The finish line came a bit later than I wanted but I can say, the final 385 yards were as amazing as I thought they would be. Looking back at my Garmin results I can see the last bit and how much I picked up the pace just on adrenaline.
Boston took a bite out of my quads. I will get revenge as I am planning on returning to Hopkinton in 2014 and racing that same historical course in hopes to conquer those hills. And when I do, and when I turn off of Hereford Street and on to Boylston Street, I'm sure there is going to be a different feel. The energy I can image is going to be nothing short of ecstatic and the victims of this years disaster will be honored as I go bye the two sites. I'm hooked, and now Boston has me the third Monday in April for awhile.
*I am not going to address the horrific, selfish act of two individuals that took so much energy, exhilaration, honor, strength, courage, and good ol fashion fun from some 27,000 runners and their families and friends that day by ending the race in the 4:09 hour. There is plenty of media to read, and at this point most of us has had their fill. I still lay awake at night thinking of that day and I am so ever grateful. But I am also still angered. I will go back and celebrate with my peers the way we were supposed to. I hope to see you there!
Here is the GARMIN data for the race: CLICK HERE
April 8-14th
M: 0 rest/ ice foot
T: 7 miles, ice foot
W: 0 treat/ice foot
TH: 0 ice foot
F: 33:00 4.5 miles, 4 X 30 sec at 5:30 pace
S: travel
Su: 3 miles on treadmill plus strides
Sunday, April 7, 2013
Not The Taper I Wanted
The one thing I can say is the last 15 weeks have gone quite well and relatively uninterrupted, until this past week. I was to have one final week of mileage and one last MP workout to finish out the "plan", then taper slowly for one week and race on Monday. With the continual right arch discomfort I've been having, and not really mentioned it too much in the past because it hasn't kept me from training, I decided to take a stand and really attempt to get that arch feeling better and try to increase my odds of a good race come April 15th. What that meant though was a forced taper earlier than I would have liked but getting my foot feeling as good as possible was/is number one priority. I have had a decent training plan and now realize I am not going to get any fitter, and quite honestly I could risk further injury, so I made the decision to take every other day off this past week and aggressively treat my arch. It's working. I have run the last two days and felt pretty good. As long as things don't get too ugly on the course in Boston, I still feel like a new PR is possible.
I'm sure I will have a moment to write a few words this next week but just in case I don't I plan to run easy every day this next week except Saturday, which is a travel day. The legs felt good today and so it continues for a week. That feeling of bottled energy, anxiety, excitement, and often feelings of self-doubt. It is all too common to sit around and feel like you could have done so much more and that one workout should have been this pace, not that pace, but really, if you get to the starting line healthy you just increased your odds of having a good race. The last marathon I ran, including my Boston qualifier, I ran so much less than what I have done this winter and I ran very respectable. I hope to repeat that.
My number for the race is #813. I'm in wave 1, corral 1. The elite women have a 25 minute head start and I will be lining up right behind the elite men for a starting time of 10:00 am EST. (that's 9:00 am in Duluth Hypo)
Here is the rest of the past week:
M: 0, therapy
T: 53:00 7 miles
W: 0 poor sleep, head cold persists, therapy/sleep
Th: 1:15:00 11 miles with 8 at 5:56 pace
F: 0 miles therapy
Sa: 36:00 5 miles easy *foot better
Su: 1:10:00 10 miles w/ 3 X 3 minutes at 5:52 as test
Total: 33 miles *let the taper begin
Years Total: 836.4 miles
I'm sure I will have a moment to write a few words this next week but just in case I don't I plan to run easy every day this next week except Saturday, which is a travel day. The legs felt good today and so it continues for a week. That feeling of bottled energy, anxiety, excitement, and often feelings of self-doubt. It is all too common to sit around and feel like you could have done so much more and that one workout should have been this pace, not that pace, but really, if you get to the starting line healthy you just increased your odds of having a good race. The last marathon I ran, including my Boston qualifier, I ran so much less than what I have done this winter and I ran very respectable. I hope to repeat that.
My number for the race is #813. I'm in wave 1, corral 1. The elite women have a 25 minute head start and I will be lining up right behind the elite men for a starting time of 10:00 am EST. (that's 9:00 am in Duluth Hypo)
Here is the rest of the past week:
M: 0, therapy
T: 53:00 7 miles
W: 0 poor sleep, head cold persists, therapy/sleep
Th: 1:15:00 11 miles with 8 at 5:56 pace
F: 0 miles therapy
Sa: 36:00 5 miles easy *foot better
Su: 1:10:00 10 miles w/ 3 X 3 minutes at 5:52 as test
Total: 33 miles *let the taper begin
Years Total: 836.4 miles
Tuesday, April 2, 2013
End of Week and 2 Weeks to Go
The rest of last week looked like this:
Th: 1:10:00 10 miles, loop out to Enger and back
F: 1:25:00 13 miles w/ 10 @5:56 mi. *legs tired but good
Sa: 1:00:00 8 miles easy, park point
Su: 1:58:00 16 miles, country roads, hills, neg split run 6:20's w/ Hypo
Total: 65 miles (6 runs)
Years Total: 803.4 miles
This week I have been really trying to behave and get my right leg and arch under control. I have been ignoring a bit of a nag in there somewhere and I figured I need to get things under control very quickly.
I took Monday off of running and tended to a sore arch and it was worth it. I ran this morning and felt good and had just a bit of residual soreness. I also ran in new shoes and that had to help a bit as well.
The rest of my training is going to look pretty boring so I may not post until after the weekend and then just because I am going to be all jazzed up next week with the taper I figure I will be blogging a bit more.
Week April 1-7
M: off am/pm work on arch/legs
T: 52:00 7 miles *feeling pretty good
Th: 1:10:00 10 miles, loop out to Enger and back
F: 1:25:00 13 miles w/ 10 @5:56 mi. *legs tired but good
Sa: 1:00:00 8 miles easy, park point
Su: 1:58:00 16 miles, country roads, hills, neg split run 6:20's w/ Hypo
Total: 65 miles (6 runs)
Years Total: 803.4 miles
This week I have been really trying to behave and get my right leg and arch under control. I have been ignoring a bit of a nag in there somewhere and I figured I need to get things under control very quickly.
I took Monday off of running and tended to a sore arch and it was worth it. I ran this morning and felt good and had just a bit of residual soreness. I also ran in new shoes and that had to help a bit as well.
The rest of my training is going to look pretty boring so I may not post until after the weekend and then just because I am going to be all jazzed up next week with the taper I figure I will be blogging a bit more.
Week April 1-7
M: off am/pm work on arch/legs
T: 52:00 7 miles *feeling pretty good
Wednesday, March 27, 2013
A Litte Banged Up
The 20 miler last weekend that included a bunch of hills, and a lot of downhill running made for a slow, tight, and concerning week. I was feeling as though I may have over done it on the 20 miler but as I was running it I felt very much in control. I think it was a combination of things that ultimately lead to me feeling tired and stiff, but I fought my way through the week and continued to have an overall decent week of running, albeit a bit more tired than I would have wished for.
I had a Chiro appointment and a massage appointment on Tuesday and that always feels great. The long pace run was moved up to Thursday and I forfeited my intervals for the week in order to gain a bit more recovery. The weekend running went very well, and Sunday's long effort got me out of bed and running by 0515 in order to get the 18 miles I had planned in before my wifey had to go to work. It was during that long run where I realized I had a minor, that could be major if not attended to, issue at hand. My entire right side was failing. I had upper glute/hip, hamstring, calf, and most concerning a very tight fascia in my right arch/foot. I have never had plantar fasciitis before so I don't know what it feels like, but by description I didn't think I had that going on. (possibly a minor or beginning of PF?) The tightness loomed and my right arch did not get any better for most of the long run and I found downhills most tender.
On Monday, which is normally an easy hour + to flush out the gunk from my legs, I decided on taking a zero and focusing on stretches and strength exercises. I did 45 minutes of yoga, plyometrics and stretches that focused on my lower body. Most of my Monday at work felt decent but some stiffness remained and the areas of concern needed more attention. I made a chiro appointment and focused on more stretches and exercises.
I had a decent run yesterday and this mornings interval workout went quite well.
The visit with Adam went well and I feel like I am on my way to quite the week. I feel very energized and ready to close this training out and focus on the race. To get a little excitement in the air I received my Boston Marathon Runners Passport and papers in the mail. I'm getting psyched!
Training for:
March 18-24
M: 59:20 7.5 miles easy, SNOW, skyline
T: 1:07:00 8+ miles easy
W: 1:00:00 8 miles
Th: 1:24:00 12.5 miles w/ 9 mi @ 5:55 pace
F: 1:00:00 7.6 miles, easy trails, roads
Sa: 1:13:45 10 miles, roads/trails eagle lk loop
Su: 2:05:00 18 miles *arch is sore!
Total: ~72 miles
Years Total: 738.4 miles
March 25-31
M: off- 45:00 of plyo's, yoga, stretches to lower body
T: 1:00:00 8 miles easy, 2 X 30 sec @ 5:15 to test legs, all ok
W: 1:07:00 10 miles w/ 3 X 1.5 miles @5:40 pace/ pm= Chiro
I had a Chiro appointment and a massage appointment on Tuesday and that always feels great. The long pace run was moved up to Thursday and I forfeited my intervals for the week in order to gain a bit more recovery. The weekend running went very well, and Sunday's long effort got me out of bed and running by 0515 in order to get the 18 miles I had planned in before my wifey had to go to work. It was during that long run where I realized I had a minor, that could be major if not attended to, issue at hand. My entire right side was failing. I had upper glute/hip, hamstring, calf, and most concerning a very tight fascia in my right arch/foot. I have never had plantar fasciitis before so I don't know what it feels like, but by description I didn't think I had that going on. (possibly a minor or beginning of PF?) The tightness loomed and my right arch did not get any better for most of the long run and I found downhills most tender.
On Monday, which is normally an easy hour + to flush out the gunk from my legs, I decided on taking a zero and focusing on stretches and strength exercises. I did 45 minutes of yoga, plyometrics and stretches that focused on my lower body. Most of my Monday at work felt decent but some stiffness remained and the areas of concern needed more attention. I made a chiro appointment and focused on more stretches and exercises.
I had a decent run yesterday and this mornings interval workout went quite well.
The visit with Adam went well and I feel like I am on my way to quite the week. I feel very energized and ready to close this training out and focus on the race. To get a little excitement in the air I received my Boston Marathon Runners Passport and papers in the mail. I'm getting psyched!
Training for:
March 18-24
M: 59:20 7.5 miles easy, SNOW, skyline
T: 1:07:00 8+ miles easy
W: 1:00:00 8 miles
Th: 1:24:00 12.5 miles w/ 9 mi @ 5:55 pace
F: 1:00:00 7.6 miles, easy trails, roads
Sa: 1:13:45 10 miles, roads/trails eagle lk loop
Su: 2:05:00 18 miles *arch is sore!
Total: ~72 miles
Years Total: 738.4 miles
March 25-31
M: off- 45:00 of plyo's, yoga, stretches to lower body
T: 1:00:00 8 miles easy, 2 X 30 sec @ 5:15 to test legs, all ok
W: 1:07:00 10 miles w/ 3 X 1.5 miles @5:40 pace/ pm= Chiro
Sunday, March 17, 2013
This Phase Is Working
Three weeks ago I switched to the "strength" phase of training. I am now feeling like I am indeed getting fit. I realize it isn't just the last three weeks of training that allows me to feel this way, rather, it's the last 11 weeks total that have allowed me to make what I call a huge jump in fitness. For one, the MP (marathon pace) runs I do on Friday's have just come together nicely and I nailed this weeks without a hitch at the end of a tough week.
This weekend was looking like a disaster weather-wise and I managed to sneak out to some country roads on Saturday on top of 8" of fresh powder elsewhere and had a very decent recovery run. Then, after tons of sun on Saturday afternoon the roads cleared, as if the running gods were listening to my constant pleading for just a chance for grip on the open roads in order to keep me of the damn dreadmill. Thank you! It worked. Albeit I started my run at a less-than-ideal -7F! Oh well, that's what they invented Buff's and thick mitts for. I once again made my way to the lovely hills of W. Tischer and got myself over to Lester River Road where I proceeded to pound my quads, on purpose, down the three and a half miles to Superior street to simulate a little Hopkinton miles. From there I jumped on the Lakewalk and proceeded to run to Lemon Drop hill and finish my run on the Grandma's course all the way to Lil' Angies. In the end I made it 20 miles and was very pleased with how I felt.
This week was a great week for me. Though, not a lot of miles on some peoples standard, I ran a year high and had three amazing workouts throughout the week. I don't mention the easy days much but I had some amazing easy days of running as well. I just love to ease off the gas and just run some miles while getting lost in my thoughts of racing, travel, friends, family, and of course, warmer days...
This weeks volume:
March 11-17th
M: 1:04:00 7.7 miles, easy jog around UMD area
T: 1:20:00 10 miles, trails, Eagle Lake rd.
W: 1:09:00 10.5 miles 2X3 miles @ 5:40 pace
Th: 1:07:00 8.8 miles, country roads, snowmo trails
F: 1:25:00 13 miles w/ 9@ 5:56 pace
Sa: 1:03:00 8 miles, easy, fresh snow
Su: 2:20:00 20 miles, country, LRR downhill, Gmas course
Total: 78 miles
YEARS TOTAL: 666.8 miles
This weekend was looking like a disaster weather-wise and I managed to sneak out to some country roads on Saturday on top of 8" of fresh powder elsewhere and had a very decent recovery run. Then, after tons of sun on Saturday afternoon the roads cleared, as if the running gods were listening to my constant pleading for just a chance for grip on the open roads in order to keep me of the damn dreadmill. Thank you! It worked. Albeit I started my run at a less-than-ideal -7F! Oh well, that's what they invented Buff's and thick mitts for. I once again made my way to the lovely hills of W. Tischer and got myself over to Lester River Road where I proceeded to pound my quads, on purpose, down the three and a half miles to Superior street to simulate a little Hopkinton miles. From there I jumped on the Lakewalk and proceeded to run to Lemon Drop hill and finish my run on the Grandma's course all the way to Lil' Angies. In the end I made it 20 miles and was very pleased with how I felt.
This week was a great week for me. Though, not a lot of miles on some peoples standard, I ran a year high and had three amazing workouts throughout the week. I don't mention the easy days much but I had some amazing easy days of running as well. I just love to ease off the gas and just run some miles while getting lost in my thoughts of racing, travel, friends, family, and of course, warmer days...
This weeks volume:
March 11-17th
M: 1:04:00 7.7 miles, easy jog around UMD area
T: 1:20:00 10 miles, trails, Eagle Lake rd.
W: 1:09:00 10.5 miles 2X3 miles @ 5:40 pace
Th: 1:07:00 8.8 miles, country roads, snowmo trails
F: 1:25:00 13 miles w/ 9@ 5:56 pace
Sa: 1:03:00 8 miles, easy, fresh snow
Su: 2:20:00 20 miles, country, LRR downhill, Gmas course
Total: 78 miles
YEARS TOTAL: 666.8 miles
Sunday, March 10, 2013
Change of Plans
This weekend I was to test my fitness at a 10 mile race in Minneapolis. That didn't happen. I made the decision on Friday after hearing of the possibility of freezing rain and/or rain for much of the lower region of the state. In the end, the race would have been fine, they didn't get freezing rain or anything that early in the morning, but I would have had to deal with horrible weather on the drive home so I guess it was a safe decision. I had an uncomfortable feeling in my legs on Friday's run and I guess that was in the back of my mind too, so mentally I was not 100% to give a good effort. Instead, I found myself on my snowshoes slogging out a slow, quad burning jog/hike in fresh POW that we received Friday night. Today I needed another solid long run so I hit the treadmill. Not my favorite but I had an amazing run and was happy with the outcome. All in all another great week of running and one more week closer to heading out to the big race. I just have to keep at for about three to four weeks then a little taper, then the race. I can't believe it's that close!
Here is the weeks details:
March 4-10th
M: 1:14:25 8.5 miles Hartley/UMD arch sore
T: 51:41 7 miles treadmill + weights
W: 1:08:00 10 miles 3X2 miles at 5:45
H: 1:10:20 9 miles Vermilion/W. Tich
F: 1:13:30 10.2 miles W Skyline
SA: 1:22:20 ~7 effort snowshoe
SU: 1:58:30 17 miles 2X4 mile in middle (6:25/5:55)
Total: 69 miles
Years Total: 588.8 miles
Here is the weeks details:
March 4-10th
M: 1:14:25 8.5 miles Hartley/UMD arch sore
T: 51:41 7 miles treadmill + weights
W: 1:08:00 10 miles 3X2 miles at 5:45
H: 1:10:20 9 miles Vermilion/W. Tich
F: 1:13:30 10.2 miles W Skyline
SA: 1:22:20 ~7 effort snowshoe
SU: 1:58:30 17 miles 2X4 mile in middle (6:25/5:55)
Total: 69 miles
Years Total: 588.8 miles
Sunday, March 3, 2013
Near Scare and Township Running
Often the two topics listed in the title can go together and refer to the same thing. I have to say, you have to be on your toes (not literally but attentive) when you run in the townships. Let's just say the cars out there are not really friendly to the "athletes" that often venture out to the clear, hilly routes they offer. But today I had a wonderful time and just a few odd looks. The title refers to my two highlights of the week. First, I was on a routine recovery style run on Tuesday morning and decided to give West Skyline a try and was committed to a 10 mile out and back. I had just made my turn around and I was passing over a bridge and just as I crossed the other side I hit a mean patch of black ice and damn if I didn't bite the pavement quicker than you can say Shit! I took most of the blow with my right knee, which in the process took a huge chunk out of my new running pants, grrrrr, along with the skin on my knee. What I didn't realize was I gave my lower leg/ankle quite the twist in the process. That little twist would have me taking it easy a couple of days to follow but after some ICE treatments and stretching I was back on track for a good week. Whew! Thankful for that.
As I eluded to earlier, today I ran out on some Township roads. I ran through Hartley trails to warm up and then hit the roads to Howard Gnesen road and on to W. Tischer to Jean Duluth. I managed to hit the new Lakewood one-stop, can't place the new name right now, and scored myself a 20 oz. water and washed down my green apple Powergel. I then hit Medin to make myself hit some snowmobile trails through Lester. Since it was downhill I still managed to hit 7:00 pace on snowmobile trails through the park until I hit London road. I then cranked down the pace to finish in a step-down pattern which shook things up a bit in the legs. I felt good and thus far have been recovering very well.
So, here I sit some 6 weeks out from Boston and I realize I only have about 4 good weeks of training before I have to really scale back the work and pay attention to staying healthy. It's amazing how the body can get fit when you listen to it. I am not doing high volume but I feel like every day has a purpose and I take advantage of my time out running. When it's time to recover, that is what I do. When it's time to kick it up a notch, I do. To get to Hopkinton healthy is a must. I want to be ready to run with my head up and take in the experience. I know the last 10k is going to be tough, they ALL are, but I still want to be able to really look up and see the beauty that surrounds me. It's Boston! Enjoy it and make the best of my fitness is the goal.
I sure hope you all had a wonderful weekend and took advantage of some fitness in your area. We had stupendous weather once again and the daylight is getting longer and warmer. Get out there and never give up. Remember, today might be that day where you feel invincible and those are the ones that keep us coming back for more.
Here is my week:
Feb. 25th- March 3rd
M: 58:10 7 miles, trails and roads really easy
T: 1:11:45 10 miles *fell on ice, right knee/lat calf took a hit
W: 58:00 8.3 miles 4 X 1 mile at 5:40 pace (cut short with spasm in calf)
Th: 38:00 5 miles *ICE right lower calf/ankle
F: 1:12:00 10.2 miles 7 miles @ 5:56 pace
Sa: 1:04:00 6.5 miles on Hartley trails easy w/ Dave Hypo
34:00 4.5 miles pm run to cemetery and back/ easy miles
Su: 2:00:00 17.2 miles *last three 6:14, 6:11, 6:05 miles
Weeks Total: ~69 miles
YEARS total: 519.8 miles
As I eluded to earlier, today I ran out on some Township roads. I ran through Hartley trails to warm up and then hit the roads to Howard Gnesen road and on to W. Tischer to Jean Duluth. I managed to hit the new Lakewood one-stop, can't place the new name right now, and scored myself a 20 oz. water and washed down my green apple Powergel. I then hit Medin to make myself hit some snowmobile trails through Lester. Since it was downhill I still managed to hit 7:00 pace on snowmobile trails through the park until I hit London road. I then cranked down the pace to finish in a step-down pattern which shook things up a bit in the legs. I felt good and thus far have been recovering very well.
So, here I sit some 6 weeks out from Boston and I realize I only have about 4 good weeks of training before I have to really scale back the work and pay attention to staying healthy. It's amazing how the body can get fit when you listen to it. I am not doing high volume but I feel like every day has a purpose and I take advantage of my time out running. When it's time to recover, that is what I do. When it's time to kick it up a notch, I do. To get to Hopkinton healthy is a must. I want to be ready to run with my head up and take in the experience. I know the last 10k is going to be tough, they ALL are, but I still want to be able to really look up and see the beauty that surrounds me. It's Boston! Enjoy it and make the best of my fitness is the goal.
I sure hope you all had a wonderful weekend and took advantage of some fitness in your area. We had stupendous weather once again and the daylight is getting longer and warmer. Get out there and never give up. Remember, today might be that day where you feel invincible and those are the ones that keep us coming back for more.
Here is my week:
Feb. 25th- March 3rd
M: 58:10 7 miles, trails and roads really easy
T: 1:11:45 10 miles *fell on ice, right knee/lat calf took a hit
W: 58:00 8.3 miles 4 X 1 mile at 5:40 pace (cut short with spasm in calf)
Th: 38:00 5 miles *ICE right lower calf/ankle
F: 1:12:00 10.2 miles 7 miles @ 5:56 pace
Sa: 1:04:00 6.5 miles on Hartley trails easy w/ Dave Hypo
34:00 4.5 miles pm run to cemetery and back/ easy miles
Su: 2:00:00 17.2 miles *last three 6:14, 6:11, 6:05 miles
Weeks Total: ~69 miles
YEARS total: 519.8 miles
Sunday, February 24, 2013
From Doubt to Confidence
The last time I wrote I was coming off a decent long run that had me running some quick miles the last 30 minutes or so. It was a blustery day with slick roads but I managed to get in a pretty good run. The week following was one of ups and downs with the downs taking command for most of the week. Thoughts of doubt were creeping in my mind and I felt like I had taken a huge step backwards. For some reason, a reason I will explain in a bit, I was feeling a bit "shot". Weird, because I finished the Sunday run and went to bed feeling like I was headed to a strong progression week. I started the week with a much shorter, easy run than I am used to taking. I called it at 34:00 and shifted my energy to lifting weights for a half-hour or so. The next day I opened my eyes, made my way downstairs and decided on a big, fat zero for the day. Too tired and I was now feeling extremely tired. Not too sore, but just really tired. If I remember correctly I went to bed at 7:55 pm that night. Wednesday that week I rebounded and had a decent ladder workout and hit my splits with ease. Sweet! I'm back. Not so fast, as the rest of the week remained extremely fatigued and listless. To get out and run was a struggle the rest of the week and by Saturday I realized I was battling a good ol' fashion virus. Duh! Most of the people at work had some form of "bug" they were fighting and I am sure I had a hit of it and it just wore on me. Having said that, I only missed two running days and I finished with a decent 15 miler on Sunday that had my legs singing the praise once again. It's amazing how those viruses can take a toll on you, even oh so slightly.
This last week was a very nice progressive week that had me moving everyday. My shortest effort this past week was 60 minutes and I hope to repeat that for a few more weeks. I decided once again on just one true "speed" workout instead of two for the weekdays. I wanted to make sure my legs were going to accept the increased running and I can say they handled things quite well. My mid-week workout was 11 miles with 7 at 5:56 pace on the treadmill, and this weekends long run was 20 miles on the roads. Overall a very good week in the right direction.
The next phase of training starts tomorrow. It's referred to as "strength" phase. I will continue to do my MP efforts once a week and will now add some longer intervals at a pace closer to true lactate threshold (LT). I tend to do much better during this phase of training and I hope history can repeat itself. For now, my main goal is to get the legs recovered well from today's long run. Right now I feel great. We will see what song I am singing on Tuesday morning when I wake up 48 hours post-long effort.
I also wanted to give a shout out to all those friends that did the 2013 Birkie races this past Saturday. I took a quick look at the results to see a lot of familiar names. It's nice to see and I am proud to know you all! Recover well and enjoy a pint!
Here are the last two weeks of training:
Feb 11-17th
M: 34:00 4 mi, easy + 2 sets of weights
T: 0 too tired!
W: 1:14:00 11 mi, ladder workout at 5:18-15 pace
Th: 1:00:00 8 mi, west skyline
F: 1.5 miles tread, tired, + 2 sets of weights
Sa: 1:02:00 7 miles, roads
Su: 2:02:00 15.3 miles *legs improving a lot
Week: ~ 47 miles (2 days off)
Feb 18-24th
M: 1:01:00 7 mi, trails Hartley
T: 1:00:00 8 miles tread
W: 1:13:00 11 mi, 7 @ 5:56 pace
Th: 1:05:00 8 mi, Hartley. pushed hills
F: 1:00:30 8 miles, roads/Hartley
Sa: 1:00:00 *snow! SHT snowshoe 5 miles
Su: 2:47:30 20 miles *last three miles up from lakeside, 8:10 Glenwood mile
Week: ~67 miles
Years Total: 451 miles
This last week was a very nice progressive week that had me moving everyday. My shortest effort this past week was 60 minutes and I hope to repeat that for a few more weeks. I decided once again on just one true "speed" workout instead of two for the weekdays. I wanted to make sure my legs were going to accept the increased running and I can say they handled things quite well. My mid-week workout was 11 miles with 7 at 5:56 pace on the treadmill, and this weekends long run was 20 miles on the roads. Overall a very good week in the right direction.
The next phase of training starts tomorrow. It's referred to as "strength" phase. I will continue to do my MP efforts once a week and will now add some longer intervals at a pace closer to true lactate threshold (LT). I tend to do much better during this phase of training and I hope history can repeat itself. For now, my main goal is to get the legs recovered well from today's long run. Right now I feel great. We will see what song I am singing on Tuesday morning when I wake up 48 hours post-long effort.
I also wanted to give a shout out to all those friends that did the 2013 Birkie races this past Saturday. I took a quick look at the results to see a lot of familiar names. It's nice to see and I am proud to know you all! Recover well and enjoy a pint!
Here are the last two weeks of training:
Feb 11-17th
M: 34:00 4 mi, easy + 2 sets of weights
T: 0 too tired!
W: 1:14:00 11 mi, ladder workout at 5:18-15 pace
Th: 1:00:00 8 mi, west skyline
F: 1.5 miles tread, tired, + 2 sets of weights
Sa: 1:02:00 7 miles, roads
Su: 2:02:00 15.3 miles *legs improving a lot
Week: ~ 47 miles (2 days off)
Feb 18-24th
M: 1:01:00 7 mi, trails Hartley
T: 1:00:00 8 miles tread
W: 1:13:00 11 mi, 7 @ 5:56 pace
Th: 1:05:00 8 mi, Hartley. pushed hills
F: 1:00:30 8 miles, roads/Hartley
Sa: 1:00:00 *snow! SHT snowshoe 5 miles
Su: 2:47:30 20 miles *last three miles up from lakeside, 8:10 Glenwood mile
Week: ~67 miles
Years Total: 451 miles
Sunday, February 10, 2013
There's A Storm Brewin'
I would like to say the above title is an analogy to how my fitness is improving but I don't want to jinx myself. (even though I feel myself shaping up nicely...) No, there really is a good ol' fashion snow storm in the works and it is smacking us as I type. The weather "experts" are calling for 8-10" of the white stuff to nail Duluth! Bring it!! I really don't want snow as it really mucks up a persons marathon training. I will press on and become creative with my training for a week or so. After all, I do have the dreadmill to fall back on for more specific training days and possibly next weekends long run. YUK! Let's not be ahead of ourselves quite yet. There may be perfect outdoor running by next weekend.
As for the last two weeks I start with the week following my half-marathon "pace run". For those of you who can't understand why someone would pay for a race and use it for a training run needs to give it a try. Really, its a lot harder than you think. Mentally, that is. Physically, one usually is ready to crank out some fast miles until reality sets in and you realize you are not quite as fit as you thought you were. Early season races are perfect for the faster training runs. The courses are closed to traffic, you have others around to help distract from the grind of the miles, and you have suffice aide. In addition, it really allows you to dial in the pace you desire for future races and get a feeling for where you are at in your training cycle. For me, I needed to understand if running 6:00 per mile will be a reality come April 15th. With the half I did, I feel like, all injuries kept away, that it is a serious reality. I like that, because if I do, it will be a personal best (PR)!
After the half-marathon my goal was to have un-interupted training, another reason not to race. I managed that with a few easy trail runs Sunday thru Tuesday. I was surprised how tired my quads were, but by Wednesday I was ready and did a 5X1000 meter workout and nailed it. The weather that week kept me to a few days in the gym, but I did manage to get out and run a couple days with windchills near the -20F mark. I finished the week with a nice mix of trails and roads for 16 miles.
This last week I managed to catch some sort of GI virus that took me out for a day. Feeling a bit of nausea is never good when needing to run, so I took a day off. It was a quick buggar, thankfully, and I was good to go the remainder of the week. My highlight for the week was the 7 miler at 5:56 pace. I felt like that was a strong run for me and I'm really headed in the right direction. Today's long run was another solid effort, one in which I did solo and that always is good on the psyche.
We, (I) have 9 weeks to go and I feel like I am in a good place. I'm still not doing a lot of volume but I am running good, quality runs. My recovery are truely run at a slow pace and that has been setting me up for good quality, faster days of training. I have two more weeks of speed, then switch gears to strength oriented work. I love that shit!!
Here's to a marvelous week of training people. Keep it up!
Jan 28th-Feb 3rd
M:41:00 5 miles (woodland, anoka, hartley)
T: 45:00 5 miles (trails, feel better)
W: 1:09:00 10 miles 5X1000 meters @ 5:18 pace
Th: 1:09:00 9 miles (skyline, -20F)
F: 1 mi + weights at gym. *tired so no running
Sa: 1:15:00 8.6 miles (sno mo trails)
Su: 2:04:00 16 miles (trails/roads)
~55 miles for week
Feb 4-10th
M: 1:05:00 7 miles (-13F hartley run)
T: 0 miles GI virus
W: 55:00 9 miles -4X1200 meters @ 5:18 pace
Th: 1:05:00 6 miles snowshoe run. *maybe too much for recovery day?
Fr: 1:14:00 11 miles w/ 7 mi @ 5:56 pace
Sa: 1:15:00 9.5 miles recovery day (roads/trails)
Su: 2:04:42 18.3 miles *ave 6:49 pace
~61 miles for week
YEARS TOTAL: 337.1 miles
As for the last two weeks I start with the week following my half-marathon "pace run". For those of you who can't understand why someone would pay for a race and use it for a training run needs to give it a try. Really, its a lot harder than you think. Mentally, that is. Physically, one usually is ready to crank out some fast miles until reality sets in and you realize you are not quite as fit as you thought you were. Early season races are perfect for the faster training runs. The courses are closed to traffic, you have others around to help distract from the grind of the miles, and you have suffice aide. In addition, it really allows you to dial in the pace you desire for future races and get a feeling for where you are at in your training cycle. For me, I needed to understand if running 6:00 per mile will be a reality come April 15th. With the half I did, I feel like, all injuries kept away, that it is a serious reality. I like that, because if I do, it will be a personal best (PR)!
After the half-marathon my goal was to have un-interupted training, another reason not to race. I managed that with a few easy trail runs Sunday thru Tuesday. I was surprised how tired my quads were, but by Wednesday I was ready and did a 5X1000 meter workout and nailed it. The weather that week kept me to a few days in the gym, but I did manage to get out and run a couple days with windchills near the -20F mark. I finished the week with a nice mix of trails and roads for 16 miles.
This last week I managed to catch some sort of GI virus that took me out for a day. Feeling a bit of nausea is never good when needing to run, so I took a day off. It was a quick buggar, thankfully, and I was good to go the remainder of the week. My highlight for the week was the 7 miler at 5:56 pace. I felt like that was a strong run for me and I'm really headed in the right direction. Today's long run was another solid effort, one in which I did solo and that always is good on the psyche.
We, (I) have 9 weeks to go and I feel like I am in a good place. I'm still not doing a lot of volume but I am running good, quality runs. My recovery are truely run at a slow pace and that has been setting me up for good quality, faster days of training. I have two more weeks of speed, then switch gears to strength oriented work. I love that shit!!
Here's to a marvelous week of training people. Keep it up!
Jan 28th-Feb 3rd
M:41:00 5 miles (woodland, anoka, hartley)
T: 45:00 5 miles (trails, feel better)
W: 1:09:00 10 miles 5X1000 meters @ 5:18 pace
Th: 1:09:00 9 miles (skyline, -20F)
F: 1 mi + weights at gym. *tired so no running
Sa: 1:15:00 8.6 miles (sno mo trails)
Su: 2:04:00 16 miles (trails/roads)
~55 miles for week
Feb 4-10th
M: 1:05:00 7 miles (-13F hartley run)
T: 0 miles GI virus
W: 55:00 9 miles -4X1200 meters @ 5:18 pace
Th: 1:05:00 6 miles snowshoe run. *maybe too much for recovery day?
Fr: 1:14:00 11 miles w/ 7 mi @ 5:56 pace
Sa: 1:15:00 9.5 miles recovery day (roads/trails)
Su: 2:04:42 18.3 miles *ave 6:49 pace
~61 miles for week
YEARS TOTAL: 337.1 miles
Sunday, January 27, 2013
Sticking To The Plan
I'm not sure if I had mentioned in past posts but I have been looking at a couple of marathon training plans and with the fresh reading of Hanson's Marathon Method and the past programs in my files I have come up with a new, fresh approach to my next 26.2. The main difference with this plan is the usage of "speed" workouts in the early phase and switching to "strength" style workouts the last 6 weeks. The entire 12 weeks I will do one marathon pace effort and slowly build the mileage up to a respectable 10-12 miles. The other days of the week vary a bit in pace but really a lot of aerobic miles are run and for me really keeping tabs on my body and maintaining my recovery days like they should be.
The last two weeks have gone great with the small exception of two days I was feeling a bit ill I had to scale way back which hopefully will NOT come into play come April 15th. My long runs are going well and I have to be patient and not to over-do them too early. That's the hardest thing for me when marathon training. Patience. Each week should allow me to get stronger and I need to trust the system. I will work.
This past weekend, (yesterday), I managed to run a half-marathon at marathon pace effort and I was very proud I stuck to the plan. It would have been super easy to pound out and chase a few runners in front of me but I didn't. I kept a solid pace and despite the cold temps slowing me some I feel like I am well on my way to having a solid performance in 11 weeks. We were talking after the race and trying to dig up some articles as to how much cold temps, it was 5F with slight wind the entire race, effect ones performance. I am sure it is a fair amount, much like extreme heat.
Anyway, here are my last two weeks. I hope to recover quickly after yesterday's effort since it was a bit long this early in the program but I managed not to get too sore as I ran a solid, slow recovery run in Hartley today with minimal soreness. Keep it up people! Spring is right around the corner.
Jan 14-20th
M: 50:00 6.5 easy treadmill plus weights X 2
T: 1:06:00 8.5 miles roads/trails
W: 1:01:00 8.5 mi. 8 X 400 meter @5:20 pace (sick :()
Th: 0 illin
F: 1:03:00 9 mile w/1 at 5:55 to test
Sa: 2:01:00 15.6 miles snowy!
Su: 55:00 7.1 miles tread, easy
Total: 55.2 miles
Jan21-27th
M: 50:00 6+ mi. easy trails (-17F, -40F wind)
T: 1:09:00 10 mi. 6 X 800 meter @5:20 pace
W: 1:00:00 7 mi. Hartley
Th: 40:00 5.3 mi. plus weights
F: 55:00 7 mi. roads/Woodland
Sa: *MP effort 13.2 miles (14 mi total) 1:20:00/6:09 pace ave.
Su: 1:07:10 7.6 mi. Hartley
Total: 57 miles
Years Total: 220.8 miles
The last two weeks have gone great with the small exception of two days I was feeling a bit ill I had to scale way back which hopefully will NOT come into play come April 15th. My long runs are going well and I have to be patient and not to over-do them too early. That's the hardest thing for me when marathon training. Patience. Each week should allow me to get stronger and I need to trust the system. I will work.
This past weekend, (yesterday), I managed to run a half-marathon at marathon pace effort and I was very proud I stuck to the plan. It would have been super easy to pound out and chase a few runners in front of me but I didn't. I kept a solid pace and despite the cold temps slowing me some I feel like I am well on my way to having a solid performance in 11 weeks. We were talking after the race and trying to dig up some articles as to how much cold temps, it was 5F with slight wind the entire race, effect ones performance. I am sure it is a fair amount, much like extreme heat.
Anyway, here are my last two weeks. I hope to recover quickly after yesterday's effort since it was a bit long this early in the program but I managed not to get too sore as I ran a solid, slow recovery run in Hartley today with minimal soreness. Keep it up people! Spring is right around the corner.
Jan 14-20th
M: 50:00 6.5 easy treadmill plus weights X 2
T: 1:06:00 8.5 miles roads/trails
W: 1:01:00 8.5 mi. 8 X 400 meter @5:20 pace (sick :()
Th: 0 illin
F: 1:03:00 9 mile w/1 at 5:55 to test
Sa: 2:01:00 15.6 miles snowy!
Su: 55:00 7.1 miles tread, easy
Total: 55.2 miles
Jan21-27th
M: 50:00 6+ mi. easy trails (-17F, -40F wind)
T: 1:09:00 10 mi. 6 X 800 meter @5:20 pace
W: 1:00:00 7 mi. Hartley
Th: 40:00 5.3 mi. plus weights
F: 55:00 7 mi. roads/Woodland
Sa: *MP effort 13.2 miles (14 mi total) 1:20:00/6:09 pace ave.
Su: 1:07:10 7.6 mi. Hartley
Total: 57 miles
Years Total: 220.8 miles
Sunday, January 13, 2013
Road Challenges
I'm training for a spring marathon in Duluth, Minnesota. That in itself can be a very difficult task. Do I wish I was in Arizona where all I could feel is the dirt and sand grinding on the bottom of my shoes? Dang straight! But, I'm not and I will make the most of it. That was the number one concern when I started pursuing this Boston Marathon thingy. The last few "winters" in Duluth have been mild by weather standards but when it comes to hammering out a 20 miler, all a runner wants is good footing. If you are from the south or other regions without snow and ice, believe me, it's something you shouldn't take lightly. It's nice! This morning I could think of only a couple places where my odds of finding clear pavement were high. I chose the one that would also have the least amount of traffic and made my way out west on Skyline Blvd. I nailed it! Very little traffic and clear pavement the entire way. I had to deal with a bit wind but really, minimal for what we can experience here at the 'head of the lakes'.
Once again I found myself feeling really well at my turn around point and looking to crank the pace down on the return trip. I held back, which was a really nice feeling, and stayed aerobic for the returning miles. In the end I ran equal splits on what I would think is a harder return trip because of some climbs that are not there on the way out. I'm a little freaked-out as to how well my legs are responding to the increase in volume. Each day I take a deep breath and hope I remain to feel good. This weeks work is done and now I start the week with a recovery day Monday and an easy mid-distance run on Tues with some striders. I will continue to add some weight work at least twice a week and I really think that is helping me. I hope you all had a wonderful weekend of working out whatever that may have been. Keep pushing yourself. Don't be afraid to take chances and see what you can do. You might surprise yourself.
Remainder of week ending Jan. 13th:
Friday: Woke up to rain/ice. I really didn't want to hit the treadmill so I took a chance on
Skyline Blvd. It was ICE. Good thing I took my Get a Grips as I stopped just
after the mile and put them on. They helped a ton and had a good run.
1:01:00 8.1 miles
Saturday: Everything freezing, more trouble with ice. I decided on the snowmobile trails
north of town. Good move. Wore the grips again and had a wonderful run.
1:09:00 9.1 miles rolling hills snomo trail
Sunday: Out and back on Skyline. Wow! What a run! Feeling great.
2:10:30 18 miles (2F with wind when I left)
Weeks Total: 62 miles
Years Total: 108.6 miles
Once again I found myself feeling really well at my turn around point and looking to crank the pace down on the return trip. I held back, which was a really nice feeling, and stayed aerobic for the returning miles. In the end I ran equal splits on what I would think is a harder return trip because of some climbs that are not there on the way out. I'm a little freaked-out as to how well my legs are responding to the increase in volume. Each day I take a deep breath and hope I remain to feel good. This weeks work is done and now I start the week with a recovery day Monday and an easy mid-distance run on Tues with some striders. I will continue to add some weight work at least twice a week and I really think that is helping me. I hope you all had a wonderful weekend of working out whatever that may have been. Keep pushing yourself. Don't be afraid to take chances and see what you can do. You might surprise yourself.
Remainder of week ending Jan. 13th:
Friday: Woke up to rain/ice. I really didn't want to hit the treadmill so I took a chance on
Skyline Blvd. It was ICE. Good thing I took my Get a Grips as I stopped just
after the mile and put them on. They helped a ton and had a good run.
1:01:00 8.1 miles
Saturday: Everything freezing, more trouble with ice. I decided on the snowmobile trails
north of town. Good move. Wore the grips again and had a wonderful run.
1:09:00 9.1 miles rolling hills snomo trail
Sunday: Out and back on Skyline. Wow! What a run! Feeling great.
2:10:30 18 miles (2F with wind when I left)
Weeks Total: 62 miles
Years Total: 108.6 miles
Thursday, January 10, 2013
Making Progress
I feel like this week thus far has been a great step in the right direction. After Sunday's long run I gave myself two days of rest while feeling very good. My legs recovered well and Wed I did my steady-state run with 2 additional miles. Those runs are becoming very comfortable and something I look forward to each week.
It looks like a cold snap is heading this way so I better get ready to hunker down and get ready for some challenging runs.
Week: Jan 7-13
M: 50:00 trails easy
T: 45:00 @ 7:30's + weights
W: 1:02:00 9 miles w/5 @ 6:00's
TH: 52:00 easy Hartley
It looks like a cold snap is heading this way so I better get ready to hunker down and get ready for some challenging runs.
Week: Jan 7-13
M: 50:00 trails easy
T: 45:00 @ 7:30's + weights
W: 1:02:00 9 miles w/5 @ 6:00's
TH: 52:00 easy Hartley
Sunday, January 6, 2013
Solid Weekend
The weekend went about as good as I could have asked. Saturday I ran a loop in Hartley on the single track and did a little fartlek with the hills. My legs felt very fluid and quite strong on the hills. *always a good thing... On Sunday I made my way to Superior street and ran out on scenic 61 for some added miles before making the return trip. My first long run over 2 hours this year and I was happy with the outcome.
The next week I will continue to work on my consistency and continue to bump up the miles on my weekly steady-state run. *currently running them on treadmill
Sat: 1:09:00 trails with fartlek
Sun: 2:02:00 16.3 miles
Week:~47 miles
Year: 47 miles
The next week I will continue to work on my consistency and continue to bump up the miles on my weekly steady-state run. *currently running them on treadmill
Sat: 1:09:00 trails with fartlek
Sun: 2:02:00 16.3 miles
Week:~47 miles
Year: 47 miles
Friday, January 4, 2013
The New Year. Bring It!!!
My December was fair. The rest of the winter months have to go well if I have any chance of accomplishing my goals heading to Boston Marathon on April 15th.
I'm trying not to get too worked up and "worry" about time goals but for me, this year, I do have a time goal and I am going to give it 100% effort and hopefully everything else falls into place. All I can do is try right?
I noticed that for the first time in 5 years I haven't hit 2K miles. My highest is probably 2009 when I ran just under 3K and I PR'd at the marathon and ran some other decent races for the last year of my 30's. I don't really equate the "lack" of miles this past year to having a bad year, but I would rather term it "unfortunate" in terms of results. I trained quite well and for the first time in many years hit the track and actually got some speed back in my legs. The problem was I pushed too hard the last week prior to the race and it resulted in a DNF, thus no results from all the work. By time I got the injury under control I had lost a bit of fitness and I finished the year with two less than desirable results. The good news is my current running health. Other than the foot thing a week ago I feel like I am ready to hit the miles and ramp up to marathon mode. I CANT WAIT! I love the feeling of heading out the door and not returning for 2.5 hours with a serious appetite. Marathon shape is like nothing else. The quest is on...
Here is my work thus far this week:
Dec 31st-Jan 6th:
M: 31:00 4+ miles (weights)
T: 43:00/ trails with Kari/ headlamp run
W: 1:09:00/ Hartley singletrack headlamp run
Th: 49:00 7+ miles w/ 3 miles @SS pace (5:55-6:00)
F: 0 rest day/ exercises
*on to the weekend!
I'm trying not to get too worked up and "worry" about time goals but for me, this year, I do have a time goal and I am going to give it 100% effort and hopefully everything else falls into place. All I can do is try right?
I noticed that for the first time in 5 years I haven't hit 2K miles. My highest is probably 2009 when I ran just under 3K and I PR'd at the marathon and ran some other decent races for the last year of my 30's. I don't really equate the "lack" of miles this past year to having a bad year, but I would rather term it "unfortunate" in terms of results. I trained quite well and for the first time in many years hit the track and actually got some speed back in my legs. The problem was I pushed too hard the last week prior to the race and it resulted in a DNF, thus no results from all the work. By time I got the injury under control I had lost a bit of fitness and I finished the year with two less than desirable results. The good news is my current running health. Other than the foot thing a week ago I feel like I am ready to hit the miles and ramp up to marathon mode. I CANT WAIT! I love the feeling of heading out the door and not returning for 2.5 hours with a serious appetite. Marathon shape is like nothing else. The quest is on...
Here is my work thus far this week:
Dec 31st-Jan 6th:
M: 31:00 4+ miles (weights)
T: 43:00/ trails with Kari/ headlamp run
W: 1:09:00/ Hartley singletrack headlamp run
Th: 49:00 7+ miles w/ 3 miles @SS pace (5:55-6:00)
F: 0 rest day/ exercises
*on to the weekend!
Monday, December 31, 2012
Ramp-Up Failure (More of a Delay)
Even though my milage had been low the last couple of weeks I felt I was turning the corner to better fitness and really getting ready to start the ramp-up of base milage. Last week, following my Sunday longer effort and easy Monday jog, I was feeling great and my energy was ready to tackle some bigger weekly miles. Then, half way through my work shift on Monday, my lateral side of my right foot which radiated to my lateral heel started to give me some serious pains. Pain to the point where I couldn't put weight on it. The bugger waxed and waned for the remainder of the day and two more to follow.
I finally made my way to the chiropractor and he found this massive ball of spasmed muscle in my lateral hip/glute. After some serious work on his part and some serious clenching of my teeth the wussy worm finally released. For the rest of the day I kept at stretching and woke up the next morning ready to tackle a run. And so I did, a modest 100 minute run would find me ready to resume my training. Hopefully I am good to go now.
We received some snow and that has helped the single track trails a bunch but another three or so inches of snow would help. I like to run those trails as easy days and it makes it really effortless to get in the allotted time.
Here is the week of:
December 24th-30th
M: 41:00/5 miles easy w/ 3 X 1 min hills (weights)
T: 0 foot ailment?
W: 0 same
TH: 0 foot better/ exercises help!
F: 0 Chiro/Massage/exercises--Feeling better!
SA: 1:38:00/ 12.5 mi Lakewalk miles
SU: 38:00 Hartley single track
~23 miles
YEARS TOTAL: 1966 miles
(first time in 5 years of being under 2000 miles. i had a decent year but not running a marathon kept my milage down a bit. all is well, need health going into '13)
I finally made my way to the chiropractor and he found this massive ball of spasmed muscle in my lateral hip/glute. After some serious work on his part and some serious clenching of my teeth the wussy worm finally released. For the rest of the day I kept at stretching and woke up the next morning ready to tackle a run. And so I did, a modest 100 minute run would find me ready to resume my training. Hopefully I am good to go now.
We received some snow and that has helped the single track trails a bunch but another three or so inches of snow would help. I like to run those trails as easy days and it makes it really effortless to get in the allotted time.
Here is the week of:
December 24th-30th
M: 41:00/5 miles easy w/ 3 X 1 min hills (weights)
T: 0 foot ailment?
W: 0 same
TH: 0 foot better/ exercises help!
F: 0 Chiro/Massage/exercises--Feeling better!
SA: 1:38:00/ 12.5 mi Lakewalk miles
SU: 38:00 Hartley single track
~23 miles
*not the week I wanted but sometimes you don't get what you want.
press on!
YEARS TOTAL: 1966 miles
(first time in 5 years of being under 2000 miles. i had a decent year but not running a marathon kept my milage down a bit. all is well, need health going into '13)
Sunday, December 23, 2012
National CC Champs and Fitness Plan
The week of National Cross Country Championships had me giddy and ready to go race against a field I didn't realize would be as tightly packed as it turned our being. Then again, it's cross country and that's how it usually is, I just haven't raced CC in approximately a dozen years or so. One main lesson learned was one cannot be "kind of in shape" to run cross country. Any weakness will quickly be shown. That was my case. I planned on going out fairly quick to gain good position and try to settle in a decent pace as the first three quarters of a mile after the initial hill were fairly flat. That didn't matter because the first two series of hills set me up for what was going to be a long day of racing. I had it in my mind that I would be able to cruise the downhills and maintain position and pass some more men on the uphills. That didn't happen. I did manage to pass runners on all the uphills only to be passed by a few more on the downhills. Hmmm. My method to racing this race was failing big time! By 5K I was in the same position as my final placing. A side-stitch at 2.5 miles stayed with me and faded as I faded but returned as soon as I pushed the pace, so I found the threshold and that was how I would finish. My teammates would race to a great day and we finished up 3rd Masters team! What a great time had by all. I want to thank Kelly and Team Run and Fun for allowing me to race and have yet another racing experience I will never forget. Matt W. you can thank me later...
As for my training since, it has been focused on gaining some overall volume (I need to focus a bit more, its taking a bit longer than I had hoped) and also to keep one run a week a bit quicker and build on that. It's a much slower process now compared to when I was 20 or 30 but if I take it easy and slowly build I should be sitting in pretty decent shape come April 15th 2013. The next week or so may be a bit of a low week but as soon as the first of the year hits its all business!
Here is a quick look at the last three weeks:
December 3rd-9th
M: 40:00 easy
T: 32:00 easy with strides
W: 40:00 with 6 X 1 min at 5:25 pace
Th: 0
Fri: 40:00 preview course
Sa: USATF CC CHAMPS 35:59, 46th place, team 3rd Masters
Su: 0 travel
~30 miles
December 10th-16th
M: 0 recovery/stretch
T: 34:00 treadmill easy
W: 0 lazy
Th: 37:00 trails/road
Fr: 1:00:00 Skyline
Sa: 1:30:00 trails/ rain!
Su: 45:00 easy roads
~33 miles
December 17th-23rd
M: 45:00 treadmill easy
T: 0
W: 55:00 Kenwood
Th: 1:01:00 treadmill 3X1 mile at SState 6:10-5:50
Fr: 32:00
Sa: 1:00:00 woodland country roads
Su: 1:43:00 skyline
~47 miles
Years Total: 1943 miles
As for my training since, it has been focused on gaining some overall volume (I need to focus a bit more, its taking a bit longer than I had hoped) and also to keep one run a week a bit quicker and build on that. It's a much slower process now compared to when I was 20 or 30 but if I take it easy and slowly build I should be sitting in pretty decent shape come April 15th 2013. The next week or so may be a bit of a low week but as soon as the first of the year hits its all business!
Here is a quick look at the last three weeks:
December 3rd-9th
M: 40:00 easy
T: 32:00 easy with strides
W: 40:00 with 6 X 1 min at 5:25 pace
Th: 0
Fri: 40:00 preview course
Sa: USATF CC CHAMPS 35:59, 46th place, team 3rd Masters
Su: 0 travel
~30 miles
December 10th-16th
M: 0 recovery/stretch
T: 34:00 treadmill easy
W: 0 lazy
Th: 37:00 trails/road
Fr: 1:00:00 Skyline
Sa: 1:30:00 trails/ rain!
Su: 45:00 easy roads
~33 miles
December 17th-23rd
M: 45:00 treadmill easy
T: 0
W: 55:00 Kenwood
Th: 1:01:00 treadmill 3X1 mile at SState 6:10-5:50
Fr: 32:00
Sa: 1:00:00 woodland country roads
Su: 1:43:00 skyline
~47 miles
Years Total: 1943 miles
Tuesday, December 4, 2012
Race Week for CC Nationals
I feel like a college kid again. Excited yet nervous. On Saturday I will be running the USATF Club Cross Country Championships in Lexington KY as a member of a mens Master team. Running in a Masters division may not have all perks and glam, as little is there is in USA distance running, but the competition remains stiff regardless what's waiting at the finish line. I plan to put myself out there and compete to the best of my ability and see how I rank among the field. The team Kelly has assembled looks to be very tough and just being a part of it is a true honor. I will post results as soon as I can once I get back but the quickest links will be off the USATF site or my Twitter or Facebook page.
Building up to this race the last two weeks has been enjoyable and I really haven't done any mind blowing workouts, and rather, I just wanted to make it to the start line healthy and fit, and I figured I would be able to hold my own. Lets hope it works! Most of my nagging injuries I had this fall have cleared up and it seems like I have settled into a nice training phase, a phase the should help me transition into base-phase for marathon training once I get back from this weekends race.
Here is a brief summary of the past two weeks:
Nov. 19th-25th
M: 32:40 easy running
Tu: 52:30 10 X 1 min. at 5:40/mi pace
We: 0 *patellar pain, do exercises
Th: 0 *same as yesterday
Fr: 40:00 7:30 pace plus 2 weight circuits
Sa: 54:00 snow, 5 X Baldy Hill in Hartley
Su: 1:35:00 skyline on slippery snow. Low back took a hit!
~36 miles
Nov. 26th-Dec. 2nd
M: 47:00 trails in Lester, sore from slipping yesterday
Tu: 0, exercises plus trip to Chiropractor
We: 57:00, Snap! treadmill workout 4 x .25@LT, .25@5K, .25 recovery
Th: 53:00 Hartley, last 20min. at LT
Fr: 37:00, tested spikes in Hartley, 5 X 100 meter pick ups
Sa: 59:00 Martin, Jean Duluth, 4 X 4 min @ 5:25-5:30 pace (windy)
Su: 1:28:00, neg split out and back by 2 minutes
~49 miles
Years Total: 1833 miles
Building up to this race the last two weeks has been enjoyable and I really haven't done any mind blowing workouts, and rather, I just wanted to make it to the start line healthy and fit, and I figured I would be able to hold my own. Lets hope it works! Most of my nagging injuries I had this fall have cleared up and it seems like I have settled into a nice training phase, a phase the should help me transition into base-phase for marathon training once I get back from this weekends race.
Here is a brief summary of the past two weeks:
Nov. 19th-25th
M: 32:40 easy running
Tu: 52:30 10 X 1 min. at 5:40/mi pace
We: 0 *patellar pain, do exercises
Th: 0 *same as yesterday
Fr: 40:00 7:30 pace plus 2 weight circuits
Sa: 54:00 snow, 5 X Baldy Hill in Hartley
Su: 1:35:00 skyline on slippery snow. Low back took a hit!
~36 miles
Nov. 26th-Dec. 2nd
M: 47:00 trails in Lester, sore from slipping yesterday
Tu: 0, exercises plus trip to Chiropractor
We: 57:00, Snap! treadmill workout 4 x .25@LT, .25@5K, .25 recovery
Th: 53:00 Hartley, last 20min. at LT
Fr: 37:00, tested spikes in Hartley, 5 X 100 meter pick ups
Sa: 59:00 Martin, Jean Duluth, 4 X 4 min @ 5:25-5:30 pace (windy)
Su: 1:28:00, neg split out and back by 2 minutes
~49 miles
Years Total: 1833 miles
Tuesday, November 20, 2012
Spike Search
I have to find a new pair of cross spikes and get them on my feet a couple of times before December 8th. I have an idea which ones I'm looking for so hopefully I can accomplish the task by weekends end. (I lost my old pair to the flood in June...)
My training is going well and really nothing too crazy. I just started adding some light, faster work to my week in hopes it get's me fit enough to crank out some decent splits on the course in KY. I have felt myself taking a leap in fitness so it must be working. Volume is on the low side but I plan to progress a bit this next week as long as my hamstring wants to play along nicely. Thursday is the Gobble Gallop 5k and I may sit this one out. I have a bad feeling about cranking out a fast 5k on a cool, slippery morning. Now, if its balmy like last year and no ice, I may toe the line...
Training for the last two weeks:
Nov. 5-11th
Mon- 58:00, trails in Hartley
Tue-59:00 (90,2 min,3 min,4 min, 90w/hill)
Wed-41:00 easy
Thr- 58:45 4 X 2:00 hills Rock-Hill)
Fri- 0 miles
Sat. 1:05:00 2x2 miles (11:30,11:27)
Sun- off, family sick
Nov 12-18th
Mon- 1:08:00 Hartley
Tues- 1:00:00 SNAP, (hills 90 sec at 6%, 1 min @ 7%, MP X 4)
Wed- 35:00 easy
Thr- 55:00 SNAP 7:30's easy
Fri- 44:30 w/ 11 X 100 meters @less than 5k pace
Sat. 0
Sun- 56:30, Skyline (2 min. neg split on return)
Total for YEAR: 1748 miles
My training is going well and really nothing too crazy. I just started adding some light, faster work to my week in hopes it get's me fit enough to crank out some decent splits on the course in KY. I have felt myself taking a leap in fitness so it must be working. Volume is on the low side but I plan to progress a bit this next week as long as my hamstring wants to play along nicely. Thursday is the Gobble Gallop 5k and I may sit this one out. I have a bad feeling about cranking out a fast 5k on a cool, slippery morning. Now, if its balmy like last year and no ice, I may toe the line...
Training for the last two weeks:
Nov. 5-11th
Mon- 58:00, trails in Hartley
Tue-59:00 (90,2 min,3 min,4 min, 90w/hill)
Wed-41:00 easy
Thr- 58:45 4 X 2:00 hills Rock-Hill)
Fri- 0 miles
Sat. 1:05:00 2x2 miles (11:30,11:27)
Sun- off, family sick
Nov 12-18th
Mon- 1:08:00 Hartley
Tues- 1:00:00 SNAP, (hills 90 sec at 6%, 1 min @ 7%, MP X 4)
Wed- 35:00 easy
Thr- 55:00 SNAP 7:30's easy
Fri- 44:30 w/ 11 X 100 meters @less than 5k pace
Sat. 0
Sun- 56:30, Skyline (2 min. neg split on return)
Total for YEAR: 1748 miles
Monday, November 5, 2012
Catch Up and New Energy
It's been near two months since my last posting. Blog entries certainly took a hit this year as well as my overall racing. I hope to freshen up things going into the last two months of the year as I prepare for a winter marathon training season in preparation for the 2013 Boston Marathon.
To get myself amped up I have committed to the USATF Club Cross Country Championships in Lexington, KY on December 8th. I am part of a Masters team that hopes to do well. I really am looking forward to this small build up and race as it will provide me some much needed motivation and some good, hard workouts heading into the last month of 2012.
I haven't done a ton of training this fall but I did manage to sneak into a Half Marathon at Whistlestop 1/2 and get caught up in a good pack of runners that ran together right to the tape. I finished 5th overall and 1st Master in 1:16:07.
Here is a very brief summary of the last two months.
Sept 10-16:
tend to injured hamstring.
massage and chiro
Sept 17-23rd:
M- 45:00
T-55:00
W-F: 0
Sat- 53:00
Sun- 1:10:00
Sept 24-30
M- 34:00
T-55:00 2 x 1000 meters
Thr- 56:00
Fri- 36:00
Sat- 1:01:00
Sun- Duathlon, canoe, run, canoe
Oct 1-7
M- 58:35
T- 1:00:00
W- 1:08:00 2 mi at 5:45 pace
Th- 0
Fri- 33:10
Sat- 1:04:00 2 X 2 mile at 5:50 LT
Sun- 1:06:00 trails
Oct 8-14
M- 1:01:00 SHT w/Kari
T- 1:14:00 2 X 3 mile at 5:55
W-0
Th- 45:00
Fri-35:00
Sat- 1/2 Marathon 1:16:07
Sun- 0
Oct 15-21
M-T- 0
W- 33:00
Th- 1:00:00
Fr- 44:00
Sa/Su- 0
Oct 22-29
M- 52:34
T- 54:00 (2,3,3,2 min intervals)
W-0
Thr- 32:00
Fri- 40:00
Sat- 0
Sun- 1:30:00
Oct 30-Nov 5
M- 49:00
T- 0
W- 33:0
Th- 48:00
Fr- 52:23 4 X 2-3 min @10K effort
Sat- 1:04:20 4 X 400 @ 4:55 pace
Sun- 1:40:00
Years Total: 1667 miles
To get myself amped up I have committed to the USATF Club Cross Country Championships in Lexington, KY on December 8th. I am part of a Masters team that hopes to do well. I really am looking forward to this small build up and race as it will provide me some much needed motivation and some good, hard workouts heading into the last month of 2012.
I haven't done a ton of training this fall but I did manage to sneak into a Half Marathon at Whistlestop 1/2 and get caught up in a good pack of runners that ran together right to the tape. I finished 5th overall and 1st Master in 1:16:07.
Here is a very brief summary of the last two months.
Sept 10-16:
tend to injured hamstring.
massage and chiro
Sept 17-23rd:
M- 45:00
T-55:00
W-F: 0
Sat- 53:00
Sun- 1:10:00
Sept 24-30
M- 34:00
T-55:00 2 x 1000 meters
Thr- 56:00
Fri- 36:00
Sat- 1:01:00
Sun- Duathlon, canoe, run, canoe
Oct 1-7
M- 58:35
T- 1:00:00
W- 1:08:00 2 mi at 5:45 pace
Th- 0
Fri- 33:10
Sat- 1:04:00 2 X 2 mile at 5:50 LT
Sun- 1:06:00 trails
Oct 8-14
M- 1:01:00 SHT w/Kari
T- 1:14:00 2 X 3 mile at 5:55
W-0
Th- 45:00
Fri-35:00
Sat- 1/2 Marathon 1:16:07
Sun- 0
Oct 15-21
M-T- 0
W- 33:00
Th- 1:00:00
Fr- 44:00
Sa/Su- 0
Oct 22-29
M- 52:34
T- 54:00 (2,3,3,2 min intervals)
W-0
Thr- 32:00
Fri- 40:00
Sat- 0
Sun- 1:30:00
Oct 30-Nov 5
M- 49:00
T- 0
W- 33:0
Th- 48:00
Fr- 52:23 4 X 2-3 min @10K effort
Sat- 1:04:20 4 X 400 @ 4:55 pace
Sun- 1:40:00
Years Total: 1667 miles
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