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
Up North Running is where I share my running experiences with those of similar interests.
Sunday, February 24, 2013
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
Monday, September 10, 2012
Grandma's Minnesota Mile Bummer
The day was gorgeous. Winds were a cross-wind, so in a city where there usually is a predominant wind off the lake, which would be perfect for this race as a tailwind, they were not in our faces. It was sunny and cool and the competitions was stiff. The hamstring tightness I was experiencing earlier in the week from Monday's last workout was just about nonexistent. I figured with a nice long warmup and some decent stretches I would be ready to go. As I continued my warm up and some striders the tightness was all so slightly present. Would it let me go rip out a mile and just be a little sore or would it tighten and go into a full-on spasm right int the middle of Superior street. Well, I was handed the later and I had to make the only safe decision really. The first quarter was covered in a quick 62 seconds and although it was a little too fast I realized I had a nice downhill quarter ahead of me and I could relax, slow and gain some breathe and still run a 65 to be ahead of my pace before focusing on the last 800 meters. I didn't make it the next quarter and jumped the curb at 700 meters. My race was done. I could have slowed and hobbled in for the pathetic, "old-man" shuffle applause but really there was no point to that. I had only one decision and that was to stop and walk back to the start. DNF!
These last 5 or 6 weeks have been wonderful and I know I will use the speed I build up to my benefit later this fall. Anytime you can spend that many weeks on the track a person is going to be quicker because of it. The plan now is to recover, and switch gears and start running some medium-distance runs along with a decent dash of LT workouts and see where and what half-marathon I can get into. If I can nail one more race this fall that would be great. It's been a weird year for me and one that has had little racing. I guess that is a nice change, after all, the training that goes into all these races is often the best part!
Sept. 6-9th
Thurs: 50:00 6-8 striders at full effort
ham tight but no spasm.
Friday: 0 miles
Saturday: 0 miles *up all night crewing for 100 mile race
Sunday: warm up 35:00
race 700 meters DNF
These last 5 or 6 weeks have been wonderful and I know I will use the speed I build up to my benefit later this fall. Anytime you can spend that many weeks on the track a person is going to be quicker because of it. The plan now is to recover, and switch gears and start running some medium-distance runs along with a decent dash of LT workouts and see where and what half-marathon I can get into. If I can nail one more race this fall that would be great. It's been a weird year for me and one that has had little racing. I guess that is a nice change, after all, the training that goes into all these races is often the best part!
Sept. 6-9th
Thurs: 50:00 6-8 striders at full effort
ham tight but no spasm.
Friday: 0 miles
Saturday: 0 miles *up all night crewing for 100 mile race
Sunday: warm up 35:00
race 700 meters DNF
Wednesday, September 5, 2012
Pure Lactic Acid
The quicker I can put myself at ease by the taste of blood and the burn in my lungs, and the lead in my legs, the sooner I will be mentally prepared to run the Grandma's MN Mile this Sunday. I have returned to the track for the first time in many years in preparation for this event. For the most part I am very happy where my fitness has gone in such little time. Having said that, I am a bit concerned about my fitness after the 800 meter of a mile race. Good thing the course is net downhill for the first 800 meters or so and I hope to make it my advantage.
First in line for the weekend is spending another weekend at the Superior 100 mile Trail race for some crewing duties of fellow team member Dave Shuneman. He is gonna rock that race and I can't wait for all the festivities to begin.
Here is the quick look at the last week and a half:
August 22nd-September 2
Monday: 1:00 early morning headlamp trail run with Shune
very easy paced run. felt great.
Tuesday: Track work. 800, 400, 200 X 2 sets. (2:20,2:23) (70,69) (33,34)
Wednesday: 45:00 easy
Thursday: 59:00
Friday: 1:05:00 3 X 1000 meters @ 5:10 pace
4 X 200 meters
Saturday: 0 off
Sunday: 35:00 around Centerville lake MN
September 3-5
Monday: track work, 800 (2:23) 1 min rest 400 x 2 with 30 sec rest. (70, 71)
*right hamstring trouble, a bit mentally beat with this workout!
Tuesday: 0 off for rest/recovery
Wednesday: 37:00 leg feels a bit better, still concerning though for the race???
First in line for the weekend is spending another weekend at the Superior 100 mile Trail race for some crewing duties of fellow team member Dave Shuneman. He is gonna rock that race and I can't wait for all the festivities to begin.
Here is the quick look at the last week and a half:
August 22nd-September 2
Monday: 1:00 early morning headlamp trail run with Shune
very easy paced run. felt great.
Tuesday: Track work. 800, 400, 200 X 2 sets. (2:20,2:23) (70,69) (33,34)
Wednesday: 45:00 easy
Thursday: 59:00
Friday: 1:05:00 3 X 1000 meters @ 5:10 pace
4 X 200 meters
Saturday: 0 off
Sunday: 35:00 around Centerville lake MN
September 3-5
Monday: track work, 800 (2:23) 1 min rest 400 x 2 with 30 sec rest. (70, 71)
*right hamstring trouble, a bit mentally beat with this workout!
Tuesday: 0 off for rest/recovery
Wednesday: 37:00 leg feels a bit better, still concerning though for the race???
Saturday, August 25, 2012
Vast Improvement
The last I wrote I made reference to finding that "next gear" in my legs. I am beginning to find it and with some additional workouts I hope to be able to feel it fully on September 9th. The weeks are going well and the workouts, albeit simple, seem to be working. It's amazing how quick your body responds when you stress it in a smart way. I take my recovery, and I take it well. Many of my easy days are 8:30 pace and I like it. When I have to run hard, I do. Let's hope this grand master plan unfolds like I wish and maybe, just maybe there is a PR in these legs just one more time.
Here is the last two weeks:
August 13-19th:
Monday: 57:50 headlamp run with Shune
Tuesday: Trackwork, 200,200,400 X 4 sets (35, 71sec.)
Wednesday: 40:00 easy
Thursday: 0 miles rest morning
Friday: 58:00, ladder workout: 1,2,3,4,3,2,1 min LT or faster paces
Saturday: 1:05:00 easy
Sunday: 1:35:00 easy
August 20-26th:
Monday: 1:02:00 headlamp run with Shune
Tuesday: 1:06:00 5 X 200 meters, 2 sets (32-34 sec.)
Wednesday: 36:00 easy
Thursday: 41:00, cut-down run. last two miles 6:30, 6:00
Friday: 1:00:00 6 x 1 min at mile pace X 2 sets (4:40 down to 4:20 pace)
*course rolled so the faster paces were net downhill
Saturday: 1:11:00
Sunday: off 15 hour day at SuperiorMan Tri
Here is the last two weeks:
August 13-19th:
Monday: 57:50 headlamp run with Shune
Tuesday: Trackwork, 200,200,400 X 4 sets (35, 71sec.)
Wednesday: 40:00 easy
Thursday: 0 miles rest morning
Friday: 58:00, ladder workout: 1,2,3,4,3,2,1 min LT or faster paces
Saturday: 1:05:00 easy
Sunday: 1:35:00 easy
August 20-26th:
Monday: 1:02:00 headlamp run with Shune
Tuesday: 1:06:00 5 X 200 meters, 2 sets (32-34 sec.)
Wednesday: 36:00 easy
Thursday: 41:00, cut-down run. last two miles 6:30, 6:00
Friday: 1:00:00 6 x 1 min at mile pace X 2 sets (4:40 down to 4:20 pace)
*course rolled so the faster paces were net downhill
Saturday: 1:11:00
Sunday: off 15 hour day at SuperiorMan Tri
Monday, August 13, 2012
Need More Zip
In two shorts weeks I feel amazingly better but still have a long way to go. My legs are definitely feeling more fresh but have another gear yet to be uncovered. (at least I hope there is a gear in there somewhere)
I have made it to the track twice and performed some LT work on the roads two times. To test the waters I made my way out to Esko to run the Kristin Burkholder 5K. The race was organized well from packet pickup to awards. For a small town race, this is a must do! I didn't really know what to expect out of my legs and lungs but once the gun goes off I have one thing on my mind. Get to the finish as fast as I can. For me that meant opening the race with a first mile of 5:19. It felt decent but I was breathing a bit too hard for my liking. The plan was to slow a bit the second mile but when I did it was followed by a burst of energy that told me to stride out and push a bit more. After pushing my way through a second mile in 5:19 (i didn't know this until after the race) I just ran on effort and pushed as hard as I could without going into oxygen debt. So, that resulted in a last mile of 5:20. Pretty consistent I must say myself. Final time: 16:32. I left that race feeling satisfied with my overall effort and where I am with my training. *my training partner and good friend Dave Hypo ran a very solid race and finished 5th in 17:25. Speed play works!!
So, last week got me very motivated and ready to tackle the rest of the fall. I think with a few more weeks of speed then sharpening I should be able to crank out a decent mile come September 9th. After that, I plan to add some medium distance running and more LT work in preparation for a fall Half-Marathon.
Here is the remainder of the weeks training:
Saturday 4th: 9+ miles with Dave w/ 2 miles at 5:30 pace in middle.
Sunday 5th: 1:05 downtown run and hills
Weeks: 54 miles
August 6-12th:
Monday: recovery 45:48 ~6.5 miles
Tuesday: 1:15:00 200, 200, 800, X 3 (32, 2:27)
Wednesday: 40:00 easy miles
Thursday: 0 miles
Friday: 55:00 Kenwood miles
Saturday: 5K Race 16:32, 1:05:00 total running
Sunday: 1:04:00 Park Point
Weeks Total: ~47 miles
Years Total: 1251.6 miles
I have made it to the track twice and performed some LT work on the roads two times. To test the waters I made my way out to Esko to run the Kristin Burkholder 5K. The race was organized well from packet pickup to awards. For a small town race, this is a must do! I didn't really know what to expect out of my legs and lungs but once the gun goes off I have one thing on my mind. Get to the finish as fast as I can. For me that meant opening the race with a first mile of 5:19. It felt decent but I was breathing a bit too hard for my liking. The plan was to slow a bit the second mile but when I did it was followed by a burst of energy that told me to stride out and push a bit more. After pushing my way through a second mile in 5:19 (i didn't know this until after the race) I just ran on effort and pushed as hard as I could without going into oxygen debt. So, that resulted in a last mile of 5:20. Pretty consistent I must say myself. Final time: 16:32. I left that race feeling satisfied with my overall effort and where I am with my training. *my training partner and good friend Dave Hypo ran a very solid race and finished 5th in 17:25. Speed play works!!
So, last week got me very motivated and ready to tackle the rest of the fall. I think with a few more weeks of speed then sharpening I should be able to crank out a decent mile come September 9th. After that, I plan to add some medium distance running and more LT work in preparation for a fall Half-Marathon.
Here is the remainder of the weeks training:
Saturday 4th: 9+ miles with Dave w/ 2 miles at 5:30 pace in middle.
Sunday 5th: 1:05 downtown run and hills
Weeks: 54 miles
August 6-12th:
Monday: recovery 45:48 ~6.5 miles
Tuesday: 1:15:00 200, 200, 800, X 3 (32, 2:27)
Wednesday: 40:00 easy miles
Thursday: 0 miles
Friday: 55:00 Kenwood miles
Saturday: 5K Race 16:32, 1:05:00 total running
Sunday: 1:04:00 Park Point
Weeks Total: ~47 miles
Years Total: 1251.6 miles
Friday, August 3, 2012
The Oval
I wrote last week that I was hoping the week and weekend would help springboard me into a fresh week and give me some momentum. It did not happen. Our family went camping and if I don't get out early to run it will not happen. Too many distractions. So, I decided to press on to this week and make good things happen. They have.
I managed to run every day this week and getting up to the sound of a 0440 alarm clock is becoming easier. (not much of a nightlife but oh well) The week consisted of mostly 50:00+ runs and two workouts. My first workout found me meeting fellow DRC runner Dave HYPO at the Central High track where we performed some short and fast repeats. They felt awful, as expected, but I know things will improve with each week.(I have not performed a true track session in years!) On Thursday I did what should have been a LT workout but it turned out to be a much harder workout and I didn't like how it felt. AGAIN, they will become smoother with each week.
The weeks are flying bye and I have roughly a month to my first goal race of the late summer/fall racing season. I will be trying to set a personal best at the Grandma's Marathon Mile in September. I need a sub 4:34. I WANT a sub 4:30. If my workouts go as planned I will give myself a real possibility of accomplishing my goals.
This weekend will consist of a little faster paced running tomorrow and easy stuff both Sunday and next Monday.
Here's to setting a new PR!!
Thus far this week:
Monday: 52:00 easy miles
Tuesday: 55:00 *200,400,200 X 2 , plus 200, 100
:34's, 73's
Wednesday: 50:15 easy miles
Thursday: 57:00 w/ 15 minutes at 5:33 pace *way too tired for LT effort
Friday: 45:00 easy trail running. *Tischer Creek path is ravaged!
I managed to run every day this week and getting up to the sound of a 0440 alarm clock is becoming easier. (not much of a nightlife but oh well) The week consisted of mostly 50:00+ runs and two workouts. My first workout found me meeting fellow DRC runner Dave HYPO at the Central High track where we performed some short and fast repeats. They felt awful, as expected, but I know things will improve with each week.(I have not performed a true track session in years!) On Thursday I did what should have been a LT workout but it turned out to be a much harder workout and I didn't like how it felt. AGAIN, they will become smoother with each week.
The weeks are flying bye and I have roughly a month to my first goal race of the late summer/fall racing season. I will be trying to set a personal best at the Grandma's Marathon Mile in September. I need a sub 4:34. I WANT a sub 4:30. If my workouts go as planned I will give myself a real possibility of accomplishing my goals.
This weekend will consist of a little faster paced running tomorrow and easy stuff both Sunday and next Monday.
Here's to setting a new PR!!
Thus far this week:
Monday: 52:00 easy miles
Tuesday: 55:00 *200,400,200 X 2 , plus 200, 100
:34's, 73's
Wednesday: 50:15 easy miles
Thursday: 57:00 w/ 15 minutes at 5:33 pace *way too tired for LT effort
Friday: 45:00 easy trail running. *Tischer Creek path is ravaged!
Friday, July 27, 2012
Derailed
The last blog post was in mid June. I had grand plans for recovering from the marathon I had ran the beginning of the month and press on to bigger and better things. That didn't happen. I have many reasons for the lack of running and blogging but mostly "life" just got in the way and I needed to take a break. Not that many people even read this blog but I often use it as a way to keep motivated and see what I have been doing and where I am heading. That brings up the main reason for me falling off the training path. I didn't, and really don't, have a goal race for the fall. I usually do. My main race fell through ( I was going to run the TC 10 Mile but didn't get in) so I now don't really have a plan. Even before I knew I didn't get into the 10 miler I was way off in left field. I mean, I need a goal to get out of bed in the morning and not having one most of July showed when I look back at the month. I would love to say I am motivated to get out of bed and crush some major training days but I guess the next week or two will tell. I'm trying to take a laid back approach to this fall but sometimes that doesn't work either.
Other than no goal our house was one that took on some serious water during the Great Flood of 2012. I was heading to the basement that morning to head out for a run and take some pictures as I knew the rivers would be rushing greatly. As I placed my foot on the landing of the basement stairs I felt and heard a big SPLUSH! I ran up the stairs and turned on the lights and damn if our basement wasn't flooded! SHOOOT! I had to call off the run and tend to some more serious manners. Indeed the whole city had to that day, and that took some major gusto out of my mental mojo so that is reason number two I haven't been training much. Many back breaking hours were spent hauling all the shit out of our basement and that took a toll on my back. Things are slowly getting repaired and soon we will be back on our feet and have a complete house once again. ***For the record, we didn't have it as bad as many residents of Duluth and surrounding areas and I feel very fortunate for that. We still have a place we can call home and live in. Many don't!***
So I sit here on a day I have off of work and plan great things. My legs and body are ready to make a run for some great performance but what that will be still remains to be a mystery. There are many local events to take part in and I have to pick one as my goal race. My main goal is to enter the late fall/early winter healthy and very fit. Whatever weather we get for the winter I plan to tackle the elements and push for great fitness for April. I'm not 100% yet but I may be making my first trip out to Boson Marathon. We will see.
In summary, since June 14th, I have been running 5-6 days per week at 45 minutes per day and long runs of 90 minutes on the weekend. I ran Park Point 5 miler and label it as the "Worst running experience of my adult life". Seriously. I don't know what went on that night, but I don't want to experience that again any time soon. Other than that debacle, I do feel fairly fit. I need to increase my overall volume and work on some longer threshold intervals. Mixing in some easy speed sessions will help and soon I hope to be running strong again.
This week I have taken Monday and Wednesday off, but ran 55:00 both Tuesday and Thursday. I added 7 X 30 second hills yesterday just to mix it up. If I can push through the weekend with some good running maybe that will be my jump start to the next level of training. (fingers crossed...)
Years Total to date: 1150.6 miles
Other than no goal our house was one that took on some serious water during the Great Flood of 2012. I was heading to the basement that morning to head out for a run and take some pictures as I knew the rivers would be rushing greatly. As I placed my foot on the landing of the basement stairs I felt and heard a big SPLUSH! I ran up the stairs and turned on the lights and damn if our basement wasn't flooded! SHOOOT! I had to call off the run and tend to some more serious manners. Indeed the whole city had to that day, and that took some major gusto out of my mental mojo so that is reason number two I haven't been training much. Many back breaking hours were spent hauling all the shit out of our basement and that took a toll on my back. Things are slowly getting repaired and soon we will be back on our feet and have a complete house once again. ***For the record, we didn't have it as bad as many residents of Duluth and surrounding areas and I feel very fortunate for that. We still have a place we can call home and live in. Many don't!***
So I sit here on a day I have off of work and plan great things. My legs and body are ready to make a run for some great performance but what that will be still remains to be a mystery. There are many local events to take part in and I have to pick one as my goal race. My main goal is to enter the late fall/early winter healthy and very fit. Whatever weather we get for the winter I plan to tackle the elements and push for great fitness for April. I'm not 100% yet but I may be making my first trip out to Boson Marathon. We will see.
In summary, since June 14th, I have been running 5-6 days per week at 45 minutes per day and long runs of 90 minutes on the weekend. I ran Park Point 5 miler and label it as the "Worst running experience of my adult life". Seriously. I don't know what went on that night, but I don't want to experience that again any time soon. Other than that debacle, I do feel fairly fit. I need to increase my overall volume and work on some longer threshold intervals. Mixing in some easy speed sessions will help and soon I hope to be running strong again.
This week I have taken Monday and Wednesday off, but ran 55:00 both Tuesday and Thursday. I added 7 X 30 second hills yesterday just to mix it up. If I can push through the weekend with some good running maybe that will be my jump start to the next level of training. (fingers crossed...)
Years Total to date: 1150.6 miles
Thursday, June 14, 2012
Runnin' With My Gal
Our son spent the early part of the week at my parents since his summer program didn't start until Thursday of this week. That gave my wife and I an uncommon ability to run together. We never get to run together. So, Monday-Wednesday we ran loops before work. I love running with her and cherished the moments even though it was just a few days worth.
My legs feel recovered and it is time to bump up the intensity to test them out. So far this week I have just continued to do easy, general aerobic running. I feel great doing that but want to do some light repeats to really see how my legs respond.
The body didn't want to get out this morning so I didn't. This is the last slouch week and then back to the grind. I have some serious goals for the rest of the summer and I need to get to work!
Thus far this week:
*all easy paced running
Monday: 45:00 roads
Tuesday: 37:00 roads
Wednesday: 58:00 roads
Thursday: ?
My legs feel recovered and it is time to bump up the intensity to test them out. So far this week I have just continued to do easy, general aerobic running. I feel great doing that but want to do some light repeats to really see how my legs respond.
The body didn't want to get out this morning so I didn't. This is the last slouch week and then back to the grind. I have some serious goals for the rest of the summer and I need to get to work!
Thus far this week:
*all easy paced running
Monday: 45:00 roads
Tuesday: 37:00 roads
Wednesday: 58:00 roads
Thursday: ?
Sunday, June 10, 2012
Ready to Go
I spent most of last week ensuring my legs and sore spots were rested and gave myself a little test over the weekend. As I mentioned, Monday thru Wednesday were off days.
I ran an easy run on Thursday night and again on Friday night. Both night runs were a nice change since I usually run at 5:00 a.m. On Saturday I joined Dave for a medium distance run. I really didn't know what to expect and the pace was moderate so I adjusted well. The one concern I had was a little residual soreness over my left knee cap. I cut the run a few miles short and actually didn't have any knee pain in the closing miles or since then. Weird discomfort, as I have never felt that kind of sensation before. Sunday I took a day off just to make sure the knee, and everything else had a rest day.
The week looked like this:
Monday: 0 rest
Tuesday: 0 rest
Wednesday: 0 rest
Thursday: 46:30 trails
Friday: 57:00 trails
Saturday: 1:30:00 roads
Sunday: 0 miles
Weeks Total: ~26 miles
Years Total: 951.6 miles
I ran an easy run on Thursday night and again on Friday night. Both night runs were a nice change since I usually run at 5:00 a.m. On Saturday I joined Dave for a medium distance run. I really didn't know what to expect and the pace was moderate so I adjusted well. The one concern I had was a little residual soreness over my left knee cap. I cut the run a few miles short and actually didn't have any knee pain in the closing miles or since then. Weird discomfort, as I have never felt that kind of sensation before. Sunday I took a day off just to make sure the knee, and everything else had a rest day.
The week looked like this:
Monday: 0 rest
Tuesday: 0 rest
Wednesday: 0 rest
Thursday: 46:30 trails
Friday: 57:00 trails
Saturday: 1:30:00 roads
Sunday: 0 miles
Weeks Total: ~26 miles
Years Total: 951.6 miles
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