2 runs

I was up at 4:30 today. I had a long day as I worked at 6:40. I got 4 in prior to working. I did 60 minutes of hills after work. That was about 7 hills. Very good workout. Effort was good. Things are slowly coming around. Looking forward to the workouts this week as I have two mile repeats for tues and a big race sunday. Hoping all can come together. Almost 9 weeks left. I need to start getting some consistant workouts in.

Easy

I went early today. It was pretty cold. Low 50s. Nice. I ran very easy. Nothing else to report. Bigger day tomorrow.

Long run

Today I doubled back from the workout yesterday to get in a long run. I met Ron and Jason at about 6am as Ron was doing MP pace. I felt good early but the middle was rough. I ended on a huge hill and the last 4-5 miles were 615 ish. I stepped on a rock with a few minutes to go. Really rolling my ankle. It seems to be much better now 11am.

My thoughts about my current fitness are dominated by 1 it's still really early 2 the weather hasn't been good for a nice long stretch. 3. I have stretched a 13 week peak into 15 weeks. So I guess that is the same as number 1. It is funny because I almost fret about this. I have gone from being worried about it to coaching myself to be patient and back again 1000 times. The mileage is the only change I am willing to make at this point. Dropping down a 5-10 mile run a week will hopefully get my body back and then get my head to follow. Press on. Press on.

One thing I really learned from last fall is patience. I just need to believe that it will come back. progression is happening.

Progress????

Today I did 4 x 1 mile with short rest. I decided to keep the warm up short as it was warm and I was rushed for time. 3 miles easy with a few strides and I was off. 5:04. Felt very easy. Like I remember these workouts feeling before. Mile 2 uphill and I really lost focus. Resting on the fact that the first one was so easy I fully took advantage and was way slow. Mile 3 was back up the hill a bit and then downhill into the wind. 5:11. Not bad about where I wanted. Last mile. 5 flat. Felt easy again. Things are getting better. I really need to keep my head in it becuase I sense with the weather change things are really going to progress. I need to keep plugging away at the workouts and once the weather changes and the humidity goes down. I will really be ready to rock. 13.5 miles.

early wake up

Carrie had to work this am so I was up before 5 in order to get home before 6:30 so she could get to work on time. A brutal week ahead for me as I work 50+ hours and I fitting runs in will be very difficult.

Despite the early wake up I felt fine. I was able to get in a nap and that was huge. 12 miles in today with a workout on the table for Tuesday. 4-5 x 1 mile at 5:10 with a minute rest. See how it goes.

Aftermath

Today was an easy day. Very little soreness. Except for my feet. I will never race in the greens again. They feel ok when running but that is about it. They have really beat up my feet. I ran 12 today to get a total of 101 for the week. I will attempt to keep my miles there for the next couple of weeks. I need to get in good workouts and focus on my easy days being shorter easier days.

Rochester Half Marathon

Today was the Rochester Half marathon. Formerly the Holiday Inn half. I was set to run a decent race but nothing earth shattering. I had planned on starting off at an easy pace and letting things develop easily over the last few miles finishing hard but with an overall good effort. The weather was decent low 60s at the start with the humidity at 87 percent. My main focus was an easy early pace. I saw that Kelly Mortenson was there and that he has run fast in the past at this race. I knew he was in decent shape but nothing that I shouldn't be able to cover. Below are the reasons I can think things didn't go well.

1. Not sure if this is the number one reason or just 1a. Rest. I started the week off with 15 miles then 17 miles then 14 miles then a workout. I was coming off a week of very little rest. Last Saturday was my ten mile tempo, which went well. But since then I have not really had an easy day to let everything heal up.
2. The weather. I know what people are saying low 60s. Yeah I know, however. I think in the last 5 years this had to be the worst result from this race. I know that the field wasn't one of the best but some of these guys can run faster.
3. A real lack of getting up for the race. I don't feel like I was very prepared for this one mentally. I do feel a fire a will to want to run fast but it wasn't there today. I clicked off very consistent miles but nothing spectacular.

In the end this felt just like Fetzer 20k back in april. Almost exaclty the same. In fact my splits tell the whole truth

5:22/11/15/22/23/23/23/24/23/25/26/33/6:06. Very consistent after 3miles.

Changes:
I mulled over a whole bunch of changes as a result of this performance. The only one that I am going to make is lowering my mileage a bit. Keeping it at 100-105 and not worrying about how much I get in after a workout. I am going to keep the rest days to a minimum.

Back to the grind as they say. I have put it behind me and am moving on. Nothing I can change now.

pre race

I ran very easy today for 8 miles. Felt ok as it was a bit humid. Hoping the weather is better for the race sat. Looking to get in a good effort and see where I am shape wise. Last year I went out aggressively and paid. 10930. This year I am going to go out a bit easier in hopes of closing faster, we will see.

fast 200s

Today was very humid once again. I had 8 x 200 with an easy 200 jog. I did a longer warmup about 7 miles as I am noticing a pattern of feeling much better as the mileage builds. Once I switched into my flats I was really sweating. I am not to jacked about this weather. Hoping things are fine for saturday.

The first few 200s felt ok. 33s. I followed that with a 29 which had to be wrong. Maybe a slip of the watch or something. I closed with a 32 with a real routine workout. I felt fast but not as fast as I have in the past. Patience. I can't wait to get racing and get the workouts going again. 13 miles for the day. Hoping to get in a nice 105-110 this week.

Heat

Today was an easy 14miler. I ran some prior to taking Keaton to swimming and then some after. It was pretty humid out so I ran easy. Felt ok for the most part. I will do some quick 200s tomorrow and then rest friday before the race.

Missing Payne?

I had planned on running with to friends fairly early this am and then doing a short workout. Carrie was very nice and came home early from another night shift so I was able to meet Ron and Nick for a run. Little did I know that Nick was running a faster pace than Ron wanted to so they ended up splitting off. So I ran with Ron for 35+ minutes and then finished up at 55 minutes. I took keaton to swimming and did another 3 miles to get going again. I then did 3 x 3-2-1 at 5:40/5:20/5:00 pace with no rest as the rest was to be the next interval. I did 2 1/2 of the workout and ran into another friend Greg so I decided enough was enough and finished up with him for 17miles. The workout was going well so I was at peace with ending before the last 3 min. Good day.

another 15

Today I did a 15 mile run from downtown. It was ok. Nothing really to report. Just attempting to recover from the weekend and keep the miles up the first three days of this week in preparation for the weekend race. Looking forward to the test to really see where I am. Weather was ok. A mist and a bit of rain on and off.

3 strikes

I attempted to post this two other times. This will be it. I got in 15 today to make 108 for the week. Looking forward to a real test such as a race or other workout in good or close to good weather.

I felt terrible for the first 30 min and then all of the sudden things clicked. So much so that when it started to rain I didn't give a rip. These are the days that help to keep me going. I may never be able to give this up if I keep having runs like today.

Noah???

It rained all day. I woke at 6 for my usually prerace stuff. Shower, eat, coffee, wait. However, after I got out of the shower it had already started to rain. I had planned on going down and getting a decent warm up in before the race. After sitting in my car for a while I decided to forego the first part (race) and attempt to salvage the second portion of the day. I went to the mayo health club where my buddy Nick had already started his workout. I got on the mill for 9 miles at 6:30-6:25 pace. I started the 10 mile portion easy with a few at 6 then 5:50 and then down into the upper 5:30s. Overall it was a good workout. My last mile was 5:03. I was assuming the mill went faster than 5 min pace so I was ready to crank it down and see just how much I had left in the tank. Much to my suprise it only went to 5 or 12 mph. So all in all a pretty good day. I failed to do much of a cool down which I will attempt to explain in tomorrows blog.

easy 10

Today I ran an easy 10 miles. First easy day in a bit. I was hoping to rest up for the race/workout for tomorrow. Nothing else to say. All is in order for the am.

2 runs

Today was just one of those days. I finally had two days off in a row so sleep is catching up. This am I did a 6 miler. I thought the weather was going to come around but I was sweating like a pig after this one. This afternoons run was about 11 miles with 6 sharp uphills. I do these for a number of reasons. Since I cannot do any sort of core work (2 hernias) I like to do these to work on form. I concentrate on the things my dad taught me a long time ago. Lean into the hill, arms up and straight and knees up. These are great for form ect. I do them at a controlled effort which I would say is close to 75 percent.

Looking forward to this weekend with hope and fear. First of all the hope. I have not run a 5k in a long time. Speed I do not have. That leads me to the fear. So basically I hope that the fear is nothing at all.

17 miles for the day. Heading for 105+ I hope.

Rain

I was able to get some extra sleep this am. That always helps. I have been averaging about 5.5 to 6. I got close to 7 last night. I also got in a nap and a few hours of relaxation this afternoon. We rented a few movies and hung out which was really nice. I got in 7 on the treadmill at the healthy living center. Felt ok after I got used to the mill. I also got in another 11 out in the humidity. Not a bad day. This is a high week so I am sure I will be stretching just to top 105. My work schedule isn't conducive to getting everything in. Tomorrow the weather changes. Looking for a good few days.

Faster???

Today was another workout. I ran downtown using the markings from the poles. The weather was ok 70 degrees but 80 percent humidity. Sticky again wed and then it cools. I wore my green flats from the boys at adidas. The workout was laid out as a strength building workout. 2 x 3 miles at 5:40 pace with 2 miles to follow fast. All rest was to be three minutes. First effort was even 16:28. I kept telling myself to slow down but I came through a bit fast. Second interval started and I felt a weird sensation in my shoe. The liner had slid up and was coming up towards my heal. 16:40 feeling very easy. My rest was compromised by my shoe. Next mile was a 5:03 felt very fast. I was really pushing. Not good. Second mile was 5:06 and I ran it relaxed. That is the lesson for the day. I need to be patient with a workout like this. I know I have a lot of improvement to make. I just need to get better at the mental aspect here. 16 miles in for the day. I no have three days of high mileage planned with a different workout for sat. I will be racing a 5k then do ten miles at 6 min pace. Should be fun to really hammer some good fast miles and see what I can do. The real test will come the following weekend for the half marathon.

Humid

I am so tired of the weather. Today was an easy 12 as Carrie worked again last night so I had to keep it short. Tomorrow I can crank out a good long workout with all the time in the world, well sort of. Not much else to say other than the legs should come around. I have now had 3 days of easy running since friday. The workout is 2 x 3 miles at 5:40 pace and then 2 x 1 mile all with 3 min rest. Hoping to get the miles down and gain some confidence that things are slowly moving in the correct direction.

Sunday

Today was an easy 12 with 10 strides. I need to keep these strides rolling throughout the next 11 weeks. The trials are 12 weeks from yesterday, so a long ways off. I am feeling ok through the first 3 weeks of workouts. I would say things could have gone much better. The weather has had a huge affect on my training. Looking forward to better weather which I am sure will produce better workouts which I am sure will produce better races in the future. Looking back on last years build up to the chicago marathon has me wondering when I will start feeling that feeling. By feeling I am refering to that feeling that things are going really well. It was basically in my 5th week that things started to roll better and just got progressively better throughout the rest until the peak race.

I am super motivated by the results this am from the 15k team race. We got beat by a solid run n fun team. We got beat with most likely our best or close to our best guys. Nothing wrong with that. I am looking forward to the next team race in early september. Even though we cannot beat them it would be nice to win this last race. The distance will even things out and that should make for some interesting results.

Nothing

An easy 11 as Carrie worked last night and into this am. Felt ok. Weather was ok. Temp was fine but the humidity was high. When is this going to end?

Long run

Wow what a difference hydration makes. I had to come back today and do my weekly 20 as Carrie is working all weekend. I carried a gatorade water mix for 55 minutes this am. Was that the difference as I felt strong despite the dew point. I made an effort to hydrate yesterday last night and this am. I did a hilly route and things went well. Press on. 20 for the day. Now I get three easy days.

800s

Today the plan was 6 x 1k with 3 minutes rest. Virtually the same workout as last week with a little faster results. One problem. The weather was terrible again. During my warmup I decided to cut back to 800s and do 8 of them with 2 min rest. The trail was still covered with water from the humidity. The workout didn't go well as I had trouble running under 2:30. Here are the splits as I need to post them for my benefit later. 29/28/29/27/31/36/39 ouch/35 followed by a 200 in 33 as I was a bit pissed. I am not going to rest my whole season on a workout like this. The weather really needs to break as I need to get these down to the low 20s.

I did 4 this afternoon to get a total mileage of 18 for the day. Press on and hope things change.

2 runs

Today I got two runs in. 14 miles total of easy recovery running. Very hot and humid today. Nothing else to report. I felt ok both runs. Just trying to get through this very hot and humid weather. Hoping it breaks soon. I need to get some quality in.

Workout

As I emerged from the wreckage today I thought what the F. Really 75 percent humidity. Brutal. I have gotten better in dealing with this but not much. I am allready tired of running in this weather and I have 12 1/2 weeks left. One good thing is it has to get better.

Today I had 4 miles hard or at marathon pace on a hilly rythym breaking course. I ran 31/34/34/38. Considering the big day sat and the weather, I will take it. Room for improvement. Since this is a down week mileage wise I only got 11 in.

Heat and Humidity

Today was downright brutal. I have been talking about the weather for the past two weeks. I cannot remember a summer like this ever. It is the worst for running. Recovery sucks.

Anyway I got in 14 relatively easy miles today.

Easy

I did finish the week out right. I recovered nicely from the workout yesterday. Enough to get in another 5 last night for a good solid 25 miles for sat. Today I ran easy in some new balance shoes I got from Kurt Decker. They felt good. I ran 11 while my wife biked. It was very nice to have her there to chat.

Good week. I got 109 miles total and two solid workouts. I will develop the speed as I go so tuesdays workout wasn't a total loss. This week I get another crack at the 1000s so we will see. I am still a bunch of weeks away so I have time to get things cranked up. Yesterdays workout was a good reminder of how far I need to go.

First test

Today was the first real test. And in hind sight shouldn't have been all that hard when looking at the bigger picture. Nick Payne and Jason Minnick joined me for the workout. We started with about 5 miles at an easy pace. The first few miles of the workout were up and down as we struggled to maintain a consistent tempo. This was an out and back 5 miler with a 2 miles up and three downhill out and the opposite back. Jason and I went through the first half like this 5:29/5:44/5:50/5:50/5:41. Not too bad we had hoped for 5:45-6 min pace. The 6th mile felt too fast and it was 5:36. We agreed to slow down until we hit the final downhill two miles. 7-8 were reached easily in 42/37. I was feeling better but not like I wanted to pick it up. 9-10 were faster yet 36 and 32 for a total of ten miles in 56:37. Not a bad start. I really recovered well so I may run another 5 this pm to get a nice day of close to 25 miles. We will see.

Easy????

Today I ran an easy 12. I was scheduled to do 10 strides. This is an area that I neglect to a fault. I need to make sure I get these in as they are still an important part of my training. I didn't feel great. Usually after a workout like tues/Wed, I really stall out two days and bounce back the following day. I hope that happens for the workout tomorrow. It is sort of a first test to see where I am. Still a lot of improvement.

Rest and Relax

Today I got out for an easy run. My legs were a bit tired from the build up of back to back hard days. It wasn't bad weather wise at 2 pm. I ran easy and got 14 in today. I then watched the news coverage of the terrible accident on I35w. Sad sad day for us in MN.

Hills

After yesterdays terrible workout, I decided to switch things a round a bit and focus on another workout. I usually atleast take an easy day between workouts but I was anxious to get back into it and we had a few scheduling issues we had to address.

Things went well as I ran 3 ups viola and parkwood hills as well as wilshire, teton, and half of northern heights drive. 6 1/2 total hills in 60 minutes. This workout is designed to keep the tempo up on the flats and rest the downs. So basically it can be as tough as you make it. My effort was much better today and I had no lingering affects from the workout yesterday.
15 for the workout
another 6 miles after for a longer day than normal. I have a tempo on Saturday with a few fellas so I will take thurs and fri easy.