August 24th.
1st day of the 5 weeks of intense marathon pace work. 7 weeks out from Chicago
Monday
two runs of 12/6 miles each. Recovery from the race saturday.
Tuesday
8 x 10 second uphill runs.
15 miles total and feeling recovered.
Wednesday
14 miles very easy all on dirt trails
Thursday
6 x 800 with 2 minutes rest all were 2:25 to 2:29. I was hoping to run a bit faster but legs just haven't gotten used to the miles yet
Friday
3 x 2 mile.
10:25/10:35/10:12
A decent workout.
Coming back well though. 5 minute rest.
Saturday
14 miles easy
Sunday
23 miles easy. Felt really easy throughout the run.
116 miles for the week.
Getting going and feeling better. Big weeks the next month.
Sunday, September 20, 2009
Monday, August 31, 2009
two more weeks closer
A touch behind I will attempt to get through this without being interrupted.
Monday Aug 17
Race week. Two runs today pretty humid
18 miles a 12/6
Tuesday
10 miles feeling a bit tired.
Wednesday in a rain storm. I can't ever remember running in something this bad as far as rain. The workout was 3 x 2 miles at sub 10:20. I didn't even come close but felt fairly snappy considering the conditions. 10:37/10:31/10:38 with 3 minutes rest. 16 total miles for the day.
Thursday
rest and relaxation
12 miles
Friday
8 miles prerace. Feeling somewhat confident that I can A follow my race plan and B win this race again. Lost in 05 actually getting third.
Saturday
My goal was 5:20s through 10 and then pick it up if I was feeling decent.
The weather was great. Mike Torchia led through the mile in what was a sign for the rest of the day. He was 5:05 and we were low 5:20's. That is uphill when I mean uphill I mean 1500 meters of gradual climbing. Needless to say he was rocking. He won breaking my course record by 6 seconds. That was on a much easier course. Come to find out he had or developed a fracture in his hip that will keep him from running this fall. He said his hip was bothering him right after the race. I got beat in the last 400 meters by Ben Marvin. I crossed in 1:10:31. 31 seconds from what I thought I could run on the day. I ran the first 3 miles just like I had hoped to run the last three...HARD.
Sunday
8 miles easy for a total of 94. A down week mileage wise but the next 5 will be rough. The intensity, duration, and mileage will all increase. I am looking forward to this. IT is the time where I truely believe the real work is done.
Monday Aug 17
Race week. Two runs today pretty humid
18 miles a 12/6
Tuesday
10 miles feeling a bit tired.
Wednesday in a rain storm. I can't ever remember running in something this bad as far as rain. The workout was 3 x 2 miles at sub 10:20. I didn't even come close but felt fairly snappy considering the conditions. 10:37/10:31/10:38 with 3 minutes rest. 16 total miles for the day.
Thursday
rest and relaxation
12 miles
Friday
8 miles prerace. Feeling somewhat confident that I can A follow my race plan and B win this race again. Lost in 05 actually getting third.
Saturday
My goal was 5:20s through 10 and then pick it up if I was feeling decent.
The weather was great. Mike Torchia led through the mile in what was a sign for the rest of the day. He was 5:05 and we were low 5:20's. That is uphill when I mean uphill I mean 1500 meters of gradual climbing. Needless to say he was rocking. He won breaking my course record by 6 seconds. That was on a much easier course. Come to find out he had or developed a fracture in his hip that will keep him from running this fall. He said his hip was bothering him right after the race. I got beat in the last 400 meters by Ben Marvin. I crossed in 1:10:31. 31 seconds from what I thought I could run on the day. I ran the first 3 miles just like I had hoped to run the last three...HARD.
Sunday
8 miles easy for a total of 94. A down week mileage wise but the next 5 will be rough. The intensity, duration, and mileage will all increase. I am looking forward to this. IT is the time where I truely believe the real work is done.
Monday, August 17, 2009
2 steps back
A rough week. I have a bunch of things going on (non running) that has finally caught up with me. The combination of warmer/humid weather has made things difficult as well as little sleep and a poor diet. All things I can change except for the weather. Rochester Half this weekend looking forward to testing my fitness. This will be a marathon pace effort for 10 miles and then go if I am feeling decent.
Monday
14 miles r and r
Tuesday
17 miles with 3 at 15:50
pretty warm and humid. Not what I was looking for. About 20 seconds off.
Wednesday
14 miles easy
Thursday
13 miles easy prep for tomorrows marathon pace workout
Friday
Warm humid and windy.
Decided to run 2 10 milers at an easy pace basically pushing the 10 mile back two weeks.
I don't like doing this but I can't run in the early morning anymore so this is what I have to deal with.
Saturday
8 20 second hills felt ok.
16 miles total
Sunday
rest and recovery (from what?)
12 miles
106 for the week. Definitely not what I am looking for. The weather is changing.
8 weeks out so a lot of time. The work I am doing now is just off what I need to be hitting. I have only missed one important workout so things could be worse. This is a big week for my mellon. Need to get that in the right frame of MIND.
Monday
14 miles r and r
Tuesday
17 miles with 3 at 15:50
pretty warm and humid. Not what I was looking for. About 20 seconds off.
Wednesday
14 miles easy
Thursday
13 miles easy prep for tomorrows marathon pace workout
Friday
Warm humid and windy.
Decided to run 2 10 milers at an easy pace basically pushing the 10 mile back two weeks.
I don't like doing this but I can't run in the early morning anymore so this is what I have to deal with.
Saturday
8 20 second hills felt ok.
16 miles total
Sunday
rest and recovery (from what?)
12 miles
106 for the week. Definitely not what I am looking for. The weather is changing.
8 weeks out so a lot of time. The work I am doing now is just off what I need to be hitting. I have only missed one important workout so things could be worse. This is a big week for my mellon. Need to get that in the right frame of MIND.
Monday, August 10, 2009
Pressing on
Monday
14 miles easy. Looking to get back into longer workouts this week.
Tuesday
18 miles with a mp ladder
4 miles
2 miles
1 miles
I was a bit tired here. Not sure why. I am getting about 4-5 hours a sleep and that may be the main reason. The 4 miles segment went fine. All things considered a solid workout.
Wednesday
13 miles r and r.
Thursday
14 miles
r and r
Friday am
It was cool windy and started to rain 3 miles into my biggest workout yet.
18 miles at sub 6 minute pace.
I ran the same route I had last winter prior to fargo.
First mile was 5:42 but I was able to slow up a bit and come back with solid miles under 6 until mile 17. Up a decent hill and against the wind. I was a bit low fuel wise so I was struggling with that.
Mile 18 was 53 so that was a good way to end the workout. Overall very similar to this winter except the conditions that day were 35 degrees no wind.
Saturday
two runs very easy 14/4 miles.
Sunday
11 miles easy with a very bad ankle twist. Feels ok now but it really hurt. I am running on a horse trail next to the douglas trail for my easy days. Mainly because it is packed dirt and mostly flat.
110 miles for the week. I am going to attempt to keep my mileage there for the two weeks leading up to the 5 week block.
Our team was non existant yesterday. I am sure metz is pissed. I had to work and we are so thin that the fun hammered us. City of lakes however should be interesting. We have to have all of our ducks in a row.
14 miles easy. Looking to get back into longer workouts this week.
Tuesday
18 miles with a mp ladder
4 miles
2 miles
1 miles
I was a bit tired here. Not sure why. I am getting about 4-5 hours a sleep and that may be the main reason. The 4 miles segment went fine. All things considered a solid workout.
Wednesday
13 miles r and r.
Thursday
14 miles
r and r
Friday am
It was cool windy and started to rain 3 miles into my biggest workout yet.
18 miles at sub 6 minute pace.
I ran the same route I had last winter prior to fargo.
First mile was 5:42 but I was able to slow up a bit and come back with solid miles under 6 until mile 17. Up a decent hill and against the wind. I was a bit low fuel wise so I was struggling with that.
Mile 18 was 53 so that was a good way to end the workout. Overall very similar to this winter except the conditions that day were 35 degrees no wind.
Saturday
two runs very easy 14/4 miles.
Sunday
11 miles easy with a very bad ankle twist. Feels ok now but it really hurt. I am running on a horse trail next to the douglas trail for my easy days. Mainly because it is packed dirt and mostly flat.
110 miles for the week. I am going to attempt to keep my mileage there for the two weeks leading up to the 5 week block.
Our team was non existant yesterday. I am sure metz is pissed. I had to work and we are so thin that the fun hammered us. City of lakes however should be interesting. We have to have all of our ducks in a row.
Tuesday, August 4, 2009
molding like clay?
Sunday
13 miles easy with a pretty good wind
Monday July 27
14 miles easy again. Still coming down from the race.
Tuesday July 28
10 x 1 minute at marathon pace.
Pretty relaxing effort. Legs came around nicely
Wednesday
13 rest and recovery
Thursday
5 x 2:30 uphill runs
Effort was ok. Was looking for a better effort.
Friday
22 miles at a relaxed pace 6:30. I ran some serious uphills on this run attempting to bank some strength. I sort of doubled back on this run from thursdays effort so I was happy with how my legs recovered less than 14 hours later. 36 miles in 14 hours. Ice bath as well after the run. Need to do this weekly from here on out.
Saturday
12 miles recovery almost all on dirt.
Sunday
14 miles with 10 x short hills at a very good effort. One sign things are moving the right direction for me is recovery. I learned a bunch about how important the easy days are leading to my pr at chicago in 06.
105 for the week. 3 weeks until the big 5 week push. Looking for 110 next week and two larger workouts.
13 miles easy with a pretty good wind
Monday July 27
14 miles easy again. Still coming down from the race.
Tuesday July 28
10 x 1 minute at marathon pace.
Pretty relaxing effort. Legs came around nicely
Wednesday
13 rest and recovery
Thursday
5 x 2:30 uphill runs
Effort was ok. Was looking for a better effort.
Friday
22 miles at a relaxed pace 6:30. I ran some serious uphills on this run attempting to bank some strength. I sort of doubled back on this run from thursdays effort so I was happy with how my legs recovered less than 14 hours later. 36 miles in 14 hours. Ice bath as well after the run. Need to do this weekly from here on out.
Saturday
12 miles recovery almost all on dirt.
Sunday
14 miles with 10 x short hills at a very good effort. One sign things are moving the right direction for me is recovery. I learned a bunch about how important the easy days are leading to my pr at chicago in 06.
105 for the week. 3 weeks until the big 5 week push. Looking for 110 next week and two larger workouts.
Sunday, July 26, 2009
Re cap
Up and down week ending in a good way. I haven't run yet today but with an easy 10-12 miles I will be at or over 100. I have 4 weeks to prepare for the main training phase with not only high miles (120) but also longer workouts and more intense training overall. 5 weeks of that phase which I guess is the specific followed by 2 weeks easing back down prior to chicago. I must say yesterdays race at roughly marathon pace is a step in the right direction.
Monday July 20
16 miles total. 3 miles at 16:10 with a mile rest then an easy 5:28. Workout was scheduled to be four miles at tempo pace but I was wrecked after an opening mile at 09. This is why I have been so frustrated. Or I guess worried. This is considered an early season or early build up workout that simulates pace recognition.
Tuesday an easy 11. Recovery
Wednesday 16 miles with 12 x 30 seconds at 10k pace. A bit warm and run down but I felt the effort was there. Not a bad workout.
Thursday
An easy 14 miles all or most on a dirt trail next to the douglas trail. Felt ok
Friday
8 miles pre race
The race
Saturday July 25 Lumberjack days 10 mile.
Several thoughts about the race.
I never preregistered. I figured with an early start I could get there and have no problem registering and getting on the bus to the start. I was there just after 6:30. There were lines longer than I ever thought. I started to panic. My food intake friday was less than ideal so I had some issues with bowel movements the morning of the race prior to getting in the car for the 90 minute drive. I waited in line and filled out the computer form needed to proceed to the final paying step. My form never came up. I decided to run back to my car and get my flats. I had an old shirt and trainers I was planning to ditch at the start to warm up in. I got back to the registering table about 5 after 7. Got to the pay table and moved forward to the buses ariving at the start about 7:40. We had a team on the mens side of the 4 regulars. The old guard as I say. I warmed up and final desposed of some waste and entered the starting corral. Our main competition the FUN had a sea of studs. We knew we were running for 2nd because when they bring their A team and we bring our old guy team we are usually in trouble. I was very concerned about the lack of warmup at this time but I couldn't do anything about it. The gun went off and I say a timing chip fly off someones shoe to the left and up into the grass. I looked down to make sure it wasn't mine but couldn't see a chip. First mile in 5:23 sort of in no mans land maybe 15th. Teammate Russel out front with Metcalf surrounded but the studs from FUN. Minnick just behind. Our group was doing ok. I warmed up a bit and connected up with ED and Kelly. Second and third miles were 17 and 13 as Kelly made a move on the gravel and hills. I felt the pace quicken and wasn't ready for that yet. I moved away from the two as we slowed from the uphills to a fourth miel split of 32. I decided I was feeling ok after taking an inventory of breathing arm carry and all checks were ok. The group ahead, the second pack broke up and I started working on the first guy to fall. 5 and 6 were 24 and 23 and I was catching the guy ahead. I could see teammate PR ahead and the early under 10 two mile was taking it's toll. A 5:08 brought me even with the runner ahead and I thougt I had him. The race was going as well as could be expected and I was felling stronger as the race went on. 5:16 and 5:31 and the guy moved on me. He had much more in the tank than I thought. I was still catching PR and at the nine mile mark I thought I was about 10-15 seconds back. It would take much more than I had to get him. I finally looked down near the finish to see that it was me who had no chip. As I approached the finish I saw the clock at 53:14...ticking up. I yelled at the women running the finish and made sure they got my time. I stopped my watch at 53:16 with my official unofficial time at 53:22. Very happy with how I ran. In the grand sceme of the things anything faster would have made me wonder if I am too far ahead of where I should be.
Metcalf ran great for 4th. Attempting to break up the team from the fun and almost did. I think he was a bit shocked at how well he ran. A huge PR for him and sets him for another run at a great TCM.
I have been thinking about this for a while and figure since I have time I will share some ideas and thougthts I have for my own training and preparations leading to a peak race.
Set up your training with every day having a purpose. Whether it be marathon pace, rest and recovery days. ECT. never deviate from what you have on paper. I always set up a 12-14 week plan and stick to it. This plan is progressive in nature leading up to a marathon simulation 3 weeks from the peak race. I follow what worked prior to Chicago when I ran 2:20:57 in hopes to run faster this fall. That said all preparations whether it is a race or workout leads to that. I don't have the PRs of some of the other runners in the state but I knew I needed to take this approach in order to achieve my goal of qualifing for the oly marathon trials.
Next week. I am slowly going to up my mileage in order to reach 120+ 4 weeks from now. 11 weeks to chicago today. Not really worried after the race yesterday. Looking forward to some races later this summer. City of Lakes will be my next big one. Smack dab in the middle of my specific prep.
Monday July 20
16 miles total. 3 miles at 16:10 with a mile rest then an easy 5:28. Workout was scheduled to be four miles at tempo pace but I was wrecked after an opening mile at 09. This is why I have been so frustrated. Or I guess worried. This is considered an early season or early build up workout that simulates pace recognition.
Tuesday an easy 11. Recovery
Wednesday 16 miles with 12 x 30 seconds at 10k pace. A bit warm and run down but I felt the effort was there. Not a bad workout.
Thursday
An easy 14 miles all or most on a dirt trail next to the douglas trail. Felt ok
Friday
8 miles pre race
The race
Saturday July 25 Lumberjack days 10 mile.
Several thoughts about the race.
I never preregistered. I figured with an early start I could get there and have no problem registering and getting on the bus to the start. I was there just after 6:30. There were lines longer than I ever thought. I started to panic. My food intake friday was less than ideal so I had some issues with bowel movements the morning of the race prior to getting in the car for the 90 minute drive. I waited in line and filled out the computer form needed to proceed to the final paying step. My form never came up. I decided to run back to my car and get my flats. I had an old shirt and trainers I was planning to ditch at the start to warm up in. I got back to the registering table about 5 after 7. Got to the pay table and moved forward to the buses ariving at the start about 7:40. We had a team on the mens side of the 4 regulars. The old guard as I say. I warmed up and final desposed of some waste and entered the starting corral. Our main competition the FUN had a sea of studs. We knew we were running for 2nd because when they bring their A team and we bring our old guy team we are usually in trouble. I was very concerned about the lack of warmup at this time but I couldn't do anything about it. The gun went off and I say a timing chip fly off someones shoe to the left and up into the grass. I looked down to make sure it wasn't mine but couldn't see a chip. First mile in 5:23 sort of in no mans land maybe 15th. Teammate Russel out front with Metcalf surrounded but the studs from FUN. Minnick just behind. Our group was doing ok. I warmed up a bit and connected up with ED and Kelly. Second and third miles were 17 and 13 as Kelly made a move on the gravel and hills. I felt the pace quicken and wasn't ready for that yet. I moved away from the two as we slowed from the uphills to a fourth miel split of 32. I decided I was feeling ok after taking an inventory of breathing arm carry and all checks were ok. The group ahead, the second pack broke up and I started working on the first guy to fall. 5 and 6 were 24 and 23 and I was catching the guy ahead. I could see teammate PR ahead and the early under 10 two mile was taking it's toll. A 5:08 brought me even with the runner ahead and I thougt I had him. The race was going as well as could be expected and I was felling stronger as the race went on. 5:16 and 5:31 and the guy moved on me. He had much more in the tank than I thought. I was still catching PR and at the nine mile mark I thought I was about 10-15 seconds back. It would take much more than I had to get him. I finally looked down near the finish to see that it was me who had no chip. As I approached the finish I saw the clock at 53:14...ticking up. I yelled at the women running the finish and made sure they got my time. I stopped my watch at 53:16 with my official unofficial time at 53:22. Very happy with how I ran. In the grand sceme of the things anything faster would have made me wonder if I am too far ahead of where I should be.
Metcalf ran great for 4th. Attempting to break up the team from the fun and almost did. I think he was a bit shocked at how well he ran. A huge PR for him and sets him for another run at a great TCM.
I have been thinking about this for a while and figure since I have time I will share some ideas and thougthts I have for my own training and preparations leading to a peak race.
Set up your training with every day having a purpose. Whether it be marathon pace, rest and recovery days. ECT. never deviate from what you have on paper. I always set up a 12-14 week plan and stick to it. This plan is progressive in nature leading up to a marathon simulation 3 weeks from the peak race. I follow what worked prior to Chicago when I ran 2:20:57 in hopes to run faster this fall. That said all preparations whether it is a race or workout leads to that. I don't have the PRs of some of the other runners in the state but I knew I needed to take this approach in order to achieve my goal of qualifing for the oly marathon trials.
Next week. I am slowly going to up my mileage in order to reach 120+ 4 weeks from now. 11 weeks to chicago today. Not really worried after the race yesterday. Looking forward to some races later this summer. City of Lakes will be my next big one. Smack dab in the middle of my specific prep.
Friday, July 24, 2009
Baby steps
Not sure the exact reason for my lack of progression. Motivation. No I am still running every scheduled workout. Weather? This could be part of the deal. I am running anywhere from noon to 3 in the afternoon. Sleep and rest? Yes this is a for sure. Some days I am getting 4 hours of sleep. Summers are tough on parents and this one has been a real Bitch. Anyway onward we go.
Monday July 13
Just a 8x8 second short hill sprint day. 13 miles total. Doing the hills at the very end of the run seemed to help pre fargo. Running them on fatigued legs.
Tuesday
Started 4 x 1 mile at 10k pace. This one ended quick. Very tired and it was humid. This is the second easy workout I have missed this early in the build up. Not a trend that needs to continue.
Wednesday
14 miles almost entirely on dirt trail. And in the shade. Just what I needed?
Thursday
planned workout was 2 x 10 minutes at half marathon pace. I was looking to get in a few more miles on this one.
First repeat went very well I was 5 minutes at the mile with a fairly large uphill and a long gradual back down hill. I was easily at 2 miles for that 10 minutes. The second repeat was into the strong wind and uphill but went relatively well. I ran another 6 miles and then ran a relaxed 5:06 into the wind. Feeling a bit light and fresh on the mile. A decent workout.
After the workout I traveled to Northern wisconsin for a weekend of fishing. Don't fish a whole lot but if the lord ever extends the days to 30 hours I would fish a bunch more.
Friday early am
I bounced back nicely less than a day later with a 21 miler with the last 10 minutes at sub 5:30 pace. A good way to start the day. We ended the day with about 50 fish, only 1 keeper. I had the wonderful distiction of catching the smallest fish.
Saturday
I ran 14 miles easy
I also caught a decent fish.
Sunday
Another easy day running and travling back to Rochester.
100 miles for the week and a few decent days. Things are progressing slowly however. Not sure how the race will go next week.
Monday July 13
Just a 8x8 second short hill sprint day. 13 miles total. Doing the hills at the very end of the run seemed to help pre fargo. Running them on fatigued legs.
Tuesday
Started 4 x 1 mile at 10k pace. This one ended quick. Very tired and it was humid. This is the second easy workout I have missed this early in the build up. Not a trend that needs to continue.
Wednesday
14 miles almost entirely on dirt trail. And in the shade. Just what I needed?
Thursday
planned workout was 2 x 10 minutes at half marathon pace. I was looking to get in a few more miles on this one.
First repeat went very well I was 5 minutes at the mile with a fairly large uphill and a long gradual back down hill. I was easily at 2 miles for that 10 minutes. The second repeat was into the strong wind and uphill but went relatively well. I ran another 6 miles and then ran a relaxed 5:06 into the wind. Feeling a bit light and fresh on the mile. A decent workout.
After the workout I traveled to Northern wisconsin for a weekend of fishing. Don't fish a whole lot but if the lord ever extends the days to 30 hours I would fish a bunch more.
Friday early am
I bounced back nicely less than a day later with a 21 miler with the last 10 minutes at sub 5:30 pace. A good way to start the day. We ended the day with about 50 fish, only 1 keeper. I had the wonderful distiction of catching the smallest fish.
Saturday
I ran 14 miles easy
I also caught a decent fish.
Sunday
Another easy day running and travling back to Rochester.
100 miles for the week and a few decent days. Things are progressing slowly however. Not sure how the race will go next week.
Tuesday, July 14, 2009
Lacking Drive?
I started out the week with a sort of test. Looking for an indicator of my current fitness level. Also looking to ease into some sort of workout schedule. For whatever reason it has taken my mind a long time to get going into it. I am still struggling with the mo or fire to train on a dialy basis. The good...I am still doing workouts. The bad I haven't done the things at this point to feel like I am progressing.
Monday July 6
3 x 1 mile 3 min rest.
A bit warm
5:10/5:07/5:00
Fairly pleased with the is workout. I guess this is my first formal workout for the chicago build up
Tuesday
Easy
Wednesday
2:15 out at oxbow park on the trails.
19 miles. Felt strong the whole way. Little did I know this was the beginning of the end for this week.
Thursday was a recovery day.
Friday easy 10 miles pre race.
Saturday
4 miles in 19 something. At the elysian rookie triathalon as part of a group of "all stars" from the prison. Our team won by 2 minutes and I passed 41 people. Finished up with 12+ miles after to round out an ok 20 miler
Sunday
Tired ran easy
11 miles
With 12 weeks until the race it is really go time. However I am not at the point to really GO. Looking forward to a better week and something to build on for the future.
Monday July 6
3 x 1 mile 3 min rest.
A bit warm
5:10/5:07/5:00
Fairly pleased with the is workout. I guess this is my first formal workout for the chicago build up
Tuesday
Easy
Wednesday
2:15 out at oxbow park on the trails.
19 miles. Felt strong the whole way. Little did I know this was the beginning of the end for this week.
Thursday was a recovery day.
Friday easy 10 miles pre race.
Saturday
4 miles in 19 something. At the elysian rookie triathalon as part of a group of "all stars" from the prison. Our team won by 2 minutes and I passed 41 people. Finished up with 12+ miles after to round out an ok 20 miler
Sunday
Tired ran easy
11 miles
With 12 weeks until the race it is really go time. However I am not at the point to really GO. Looking forward to a better week and something to build on for the future.
Monday, July 6, 2009
Right on
My fitness is slowly improving. Less heat last week really made a difference.
Monday
6 short hills with drills. Getting ill. Not much sleep. Maybe averaging 5 hours the last week or so. Felt sluggish.
Tuesday
14 easy recovery from yesterday.
Wednesday
10 am miles at 700 min pace.
6 pm miles 2 mile warm up 1-2-3-2-1 with equal rest at marathon pace EFFORT. Felt ok just to get the legs going again.
Thursday.
10 miles at 6:15 I had to sneak this one in.
Friday
14 miles with the first 11 at 6:15 with Nick. He trains much faster than I do on my easy days which can get me into trouble.
Saturday
20 miles with the last two at sub 6 minute pace. 65 and humid made for a long extra long run but I came away pretty pleased.
Sunday
12 miles easy for a weeks total of 100.
Next week I start workouts or what I would say more of a schedule with two workouts and a race with a long run thrown in there. I have a four mile leg of a team tri this saturday. Nothing too intense.
Monday
6 short hills with drills. Getting ill. Not much sleep. Maybe averaging 5 hours the last week or so. Felt sluggish.
Tuesday
14 easy recovery from yesterday.
Wednesday
10 am miles at 700 min pace.
6 pm miles 2 mile warm up 1-2-3-2-1 with equal rest at marathon pace EFFORT. Felt ok just to get the legs going again.
Thursday.
10 miles at 6:15 I had to sneak this one in.
Friday
14 miles with the first 11 at 6:15 with Nick. He trains much faster than I do on my easy days which can get me into trouble.
Saturday
20 miles with the last two at sub 6 minute pace. 65 and humid made for a long extra long run but I came away pretty pleased.
Sunday
12 miles easy for a weeks total of 100.
Next week I start workouts or what I would say more of a schedule with two workouts and a race with a long run thrown in there. I have a four mile leg of a team tri this saturday. Nothing too intense.
Tuesday, June 30, 2009
2 short
The heading sums up the week. I ended with 98 miles for the week which I am happy with. My hope was 100. Maybe this week.
Monday June 22
13 miles in the blasted heat with my wife biking alongside. I felt great early but of course the heat crushed me in the end.
Tuesday
14 miles
A front moved in cooling the heat significantly. I felt average throughout.
Wednesday
Met Rob Mitchell at oxbow park for some trail running. I ended with 2 hours which I figure is about 16 miles. Pretty hilly in parts and tough to get any sort of speed going.
Thursday
14 miles easy. Not beat up from yesterday which is a good sign.
Friday
This is where the week took a turn. Fairly humid this am. Struggled through 12 miles at a relaxed pace.
Picked up Rocco an English Bulldog today. Why not add to our allready crazy home life.
Saturday
18 miles. A big time struggle. Not much sleep the last week coming off working 9 in a row. All caught up with me today.
Sunday
11 miles easy very windy.
Need to ramp up a few lighter workouts next week to get going again. Lumberjack right around the corner. I want to run respectable there so this next week I am going to start some easing into some faster workouts. 15 weeks from my peak race.
Monday June 22
13 miles in the blasted heat with my wife biking alongside. I felt great early but of course the heat crushed me in the end.
Tuesday
14 miles
A front moved in cooling the heat significantly. I felt average throughout.
Wednesday
Met Rob Mitchell at oxbow park for some trail running. I ended with 2 hours which I figure is about 16 miles. Pretty hilly in parts and tough to get any sort of speed going.
Thursday
14 miles easy. Not beat up from yesterday which is a good sign.
Friday
This is where the week took a turn. Fairly humid this am. Struggled through 12 miles at a relaxed pace.
Picked up Rocco an English Bulldog today. Why not add to our allready crazy home life.
Saturday
18 miles. A big time struggle. Not much sleep the last week coming off working 9 in a row. All caught up with me today.
Sunday
11 miles easy very windy.
Need to ramp up a few lighter workouts next week to get going again. Lumberjack right around the corner. I want to run respectable there so this next week I am going to start some easing into some faster workouts. 15 weeks from my peak race.
Monday, June 22, 2009
Carnage
Monday the 15th
13 miles easy. Feeling better building up the mileage.
Tuesday
twisted my ankle a mile in today. Got up and finished 12 miles. No damage.
Wednesday
16 miles... A tough route. Part of the med city course and beyond. Feeling stronger.
Thursday
12 miles plus drills.
Friday
Weather was a bit rough today.
I did 6 x short hills today. That was about all I could handle.
Saturday
14 miles with my wife alongside on the bike. Nice to have her there. Looked up the results of gmas prior to the run. I came away mostly disappointed. The weather every year is getting worse. Just when you think it can't get any worse, it does. Not sure what they can do but move it to early may. That won't happen.
Sunday
Very humid today. I ran an easy 11. I saw a guy up ahead on the sidewalk. I was halfway through my run so I thought I should attempt to catch him. Man did I pay. Very humid.
Kudos to Raabe on his run. What a great secret that is. Knowing you are fit and coming in and shocking the B level kenyans. When you take that next step in your training like he did, and know that you are moving to another fitness level, what a great feeling....something we are all striving for.
Miles for the week 90.
Hoping for 100 next week. I have a very difficult work week and then things will cool off a bit. Workouts will start soon. I am ready.
13 miles easy. Feeling better building up the mileage.
Tuesday
twisted my ankle a mile in today. Got up and finished 12 miles. No damage.
Wednesday
16 miles... A tough route. Part of the med city course and beyond. Feeling stronger.
Thursday
12 miles plus drills.
Friday
Weather was a bit rough today.
I did 6 x short hills today. That was about all I could handle.
Saturday
14 miles with my wife alongside on the bike. Nice to have her there. Looked up the results of gmas prior to the run. I came away mostly disappointed. The weather every year is getting worse. Just when you think it can't get any worse, it does. Not sure what they can do but move it to early may. That won't happen.
Sunday
Very humid today. I ran an easy 11. I saw a guy up ahead on the sidewalk. I was halfway through my run so I thought I should attempt to catch him. Man did I pay. Very humid.
Kudos to Raabe on his run. What a great secret that is. Knowing you are fit and coming in and shocking the B level kenyans. When you take that next step in your training like he did, and know that you are moving to another fitness level, what a great feeling....something we are all striving for.
Miles for the week 90.
Hoping for 100 next week. I have a very difficult work week and then things will cool off a bit. Workouts will start soon. I am ready.
Tuesday, June 16, 2009
Damage done
Monday June 8
10 hilly miles with 5 drills. Backwards running, high knees, ect. Felt strong on the hills. Starting to gain some mo...
Tuesday
11 miles and my first double. I had training at 6:20 am so I had to get up at 4 just to get 7 in.
Wednesday
14 miles. It was a bit warm today and this run was tough. I ran my north east route which is challenging from miles 5-9.
Thursday
10 miles easy. I needed a rest day. Funny how far out of shape you can get with a few down weeks.
Friday
12 easy
Saturday
I did 4 x hills today. Running up these hills at a 6:30 effort. The hills remind me of the hills in boston. Long and sometimes steep. I jogged back down them but should have WALKED. I have been sore in the quad area since. It is now Tuesday and I still have some soreness.
Sunday was an easy 9 miler to cap off 80 miles for the week.
Looking for 90 next week if my legs finally repair. It is a bit discouraging because I am not doing anything yet.
10 hilly miles with 5 drills. Backwards running, high knees, ect. Felt strong on the hills. Starting to gain some mo...
Tuesday
11 miles and my first double. I had training at 6:20 am so I had to get up at 4 just to get 7 in.
Wednesday
14 miles. It was a bit warm today and this run was tough. I ran my north east route which is challenging from miles 5-9.
Thursday
10 miles easy. I needed a rest day. Funny how far out of shape you can get with a few down weeks.
Friday
12 easy
Saturday
I did 4 x hills today. Running up these hills at a 6:30 effort. The hills remind me of the hills in boston. Long and sometimes steep. I jogged back down them but should have WALKED. I have been sore in the quad area since. It is now Tuesday and I still have some soreness.
Sunday was an easy 9 miler to cap off 80 miles for the week.
Looking for 90 next week if my legs finally repair. It is a bit discouraging because I am not doing anything yet.
Wednesday, June 10, 2009
A good week
Last week went well. Nothing really new to report. 70 miles all on singles. I am hoping for 80+ this week which puts me right on schedule for workouts or what I call workouts starting the week of July 4. I have been slowly adding things to my runs. Hills, a day of drills, some speed stuff. Nothing structured or planned yet. I have yet to really sit down and get a 14 week workout schedule together. I have been very busy at home and with the kids as active as they are it makes it hard to justify sitting down for a few hours to hammer out a workout schedule. I hope to post more frequently as the 4th of July quickly approaches.
Looking forward to reading about grandmas. Some fellas are really ready to roll. Can't wait to read the post race blogs. Go get em...
Looking forward to reading about grandmas. Some fellas are really ready to roll. Can't wait to read the post race blogs. Go get em...
Monday, June 1, 2009
Getting back
Here is a brief recap of the past 3+ weeks of running or lack there of. Post fargo I ran a whole 29 and 25 miles. Last week I logged 45. This week I am shooting for 55-60. I hope to return to 100 by the end of this month. I have a few thoughts about what I will change leading up to this segment of training for chicago. Some things will be the same. I hope to squeeze in a few more 22-24 mile days ending at an uptempo pace. Something I read about Khalid K's training years ago. I hope to post more often as I get going but for now it will be very infrequent. Thanks for the kind words from Nate and Eric. I wish we could have met up there prior to the race Eric. Great site you set up. Looking forward to more.
Sunday, May 31, 2009
Fargo recap
A big gap between posts. I decided to jump back into the blog after reading several local elite blogs and learning a bunch about them and their training. I find them very interesting. I figured I would recap the fargo marathon and go from there to the present which right now can't be that interesting.
Fargo 2009. 3 weeks past.
My thoughts leading up to fargo.
1. Get back into that form that I had near Chicago 06. By this I mean not necessarily run that fast but get close.
2. Win the race. More on this later.
3. Have a positive experience.
My fitness leading up to Fargo.
1. I changed up my training this year. Following to some extent, Brad Hudson's marathon program. This also got me closer to what I was doing in 06.
2. The three races I ran prior to the marathon were very up and down.
3. I had more long runs 22+ than ever before.
4. My marathon pace runs were very consistant and more prevalent even reaching 16 miles.
Things were looking up prior to Fargo. I thought I was in 2:22 to 2:25 shape on a good day with some help. We drove up late thursday in order to relax all day friday prerace. Friday am I ran a short shake out around the dome which was a stones throw from our hotel (thank you Mark). 20 minutes around the dome. Weather was cool and a bit windy but not bad. Packet pick up was next. There was some confusion about which race some of the Kenyans would enter. I attempted to steal a peak at the list without much success. I figured there would be more Kenyans in the half than the full and my main competition would be a kenyan and a few guys such as Eric Sondag from last year. I ran into Eric who co owns a running store in downtown fargo. He informed me about the press leading up to the race and the what I like to call the Kenyan awe. At this point the rage was starting to build. A few more comments and I was burning inside. How dare they come up there with all the forces to take our race. Eric told me last years winner was pretty pissed as well. It seems the americans are ready to take on the africans head to head.
Race morning came with slight winds and frost on the ground. My thoughts were to go out with the Kenyans. Be it a sub 1:10 pace for half or not. I would however not go out slower than 5:30 pace. A short warmup and another talk with a pissed off american and I was ready to go. There were about 5-6 kenyans at the start and a quick scan lead me to think I was going to have some company. I saw only one half bib. I knew however that they didn't want to run hard to pick up THERE check. First mile 5:28 with a pack of 4 kenyans behind. I sped up a bit to catch a group of 3-4 guys running 5:30s. After 2 miles 11:00 I knew we weren't going to run sub 2:22. The Kenyans were a ways back and not really gaining. Seemed to be slowing. I had a pretty tight right calf so I was content in our little group to run 5:30s. The course was great. Flat but I wouldn't call it lightning fast. Like Chicago. The road was very narrow at times and the water stops were a mess. We reached mile 6 right on 5:30 pace. I was concerned about my calf but the kenyans were not in sight. I thought I was in 2nd for the marathon guys. Eric last years winner had to be about 30 seconds ahead. I just knew it. As we reached mile 8 I could feel the pack starting to break. Some of the guys were struggling a bit and the wind was in our faces as we headed back north. My calf loosened enough and I decided to make an attempt to catch Eric. He had enough in him to keep me about 15 seconds back. Once we approached the turn around for the marathoners and the finish for the half marathoners I realized this wasn't Eric ahead of me and I was in the lead for the marathon. I crossed the half timing mat at just under 1:12 feeling very controlled and relaxed. As I approached a hard right turn just after the halfway point I saw the group of Kenyans. I figured I had about a 3 minute lead. I wasn't that worried at this point. I was more interested in keeping a good pace and staying out of trouble doubling back on the half marathoners and the remaining fullers. Mile 14 5:22. Most of the second half was filled with maintaining the pace and staying out of trouble coming up to the water stops. I didn't take any water the whole race so atleast I wasn't hasseled with that. I had 4 bikers and a few motorcycles leading to part the way. Mile 20 was 5:21 and my thoughts started to turn to when and if the Kenyans could catch me. I knew with a three minute lead at half and with some low 5:20s mixed in, they would have to run 5:10s or under to catch me. Mile 24 was the only bad point in the race for me. A bit of dizzyness and nausea lasted about 30 seconds. I righted the ship for a 5:38 and ran full of energy and strength towards the fargo dome. The finish was great. As I came down the tunnel the dome was rocking and I made one last push feeling very strong towards the finishing tape. I was a bit taken back by this and it is one of those moments I won't soon forget. 2:24:33. I am very satisfied with this as I ran the last 17+ miles alone. My mile spread was a low of 5:21 and a high of 5:39. Not bad for all alone.
The whole experience ranks right up there for me. The fans the course the race director the whole thing. I will be back some day. Maybe 2010.
Fargo 2009. 3 weeks past.
My thoughts leading up to fargo.
1. Get back into that form that I had near Chicago 06. By this I mean not necessarily run that fast but get close.
2. Win the race. More on this later.
3. Have a positive experience.
My fitness leading up to Fargo.
1. I changed up my training this year. Following to some extent, Brad Hudson's marathon program. This also got me closer to what I was doing in 06.
2. The three races I ran prior to the marathon were very up and down.
3. I had more long runs 22+ than ever before.
4. My marathon pace runs were very consistant and more prevalent even reaching 16 miles.
Things were looking up prior to Fargo. I thought I was in 2:22 to 2:25 shape on a good day with some help. We drove up late thursday in order to relax all day friday prerace. Friday am I ran a short shake out around the dome which was a stones throw from our hotel (thank you Mark). 20 minutes around the dome. Weather was cool and a bit windy but not bad. Packet pick up was next. There was some confusion about which race some of the Kenyans would enter. I attempted to steal a peak at the list without much success. I figured there would be more Kenyans in the half than the full and my main competition would be a kenyan and a few guys such as Eric Sondag from last year. I ran into Eric who co owns a running store in downtown fargo. He informed me about the press leading up to the race and the what I like to call the Kenyan awe. At this point the rage was starting to build. A few more comments and I was burning inside. How dare they come up there with all the forces to take our race. Eric told me last years winner was pretty pissed as well. It seems the americans are ready to take on the africans head to head.
Race morning came with slight winds and frost on the ground. My thoughts were to go out with the Kenyans. Be it a sub 1:10 pace for half or not. I would however not go out slower than 5:30 pace. A short warmup and another talk with a pissed off american and I was ready to go. There were about 5-6 kenyans at the start and a quick scan lead me to think I was going to have some company. I saw only one half bib. I knew however that they didn't want to run hard to pick up THERE check. First mile 5:28 with a pack of 4 kenyans behind. I sped up a bit to catch a group of 3-4 guys running 5:30s. After 2 miles 11:00 I knew we weren't going to run sub 2:22. The Kenyans were a ways back and not really gaining. Seemed to be slowing. I had a pretty tight right calf so I was content in our little group to run 5:30s. The course was great. Flat but I wouldn't call it lightning fast. Like Chicago. The road was very narrow at times and the water stops were a mess. We reached mile 6 right on 5:30 pace. I was concerned about my calf but the kenyans were not in sight. I thought I was in 2nd for the marathon guys. Eric last years winner had to be about 30 seconds ahead. I just knew it. As we reached mile 8 I could feel the pack starting to break. Some of the guys were struggling a bit and the wind was in our faces as we headed back north. My calf loosened enough and I decided to make an attempt to catch Eric. He had enough in him to keep me about 15 seconds back. Once we approached the turn around for the marathoners and the finish for the half marathoners I realized this wasn't Eric ahead of me and I was in the lead for the marathon. I crossed the half timing mat at just under 1:12 feeling very controlled and relaxed. As I approached a hard right turn just after the halfway point I saw the group of Kenyans. I figured I had about a 3 minute lead. I wasn't that worried at this point. I was more interested in keeping a good pace and staying out of trouble doubling back on the half marathoners and the remaining fullers. Mile 14 5:22. Most of the second half was filled with maintaining the pace and staying out of trouble coming up to the water stops. I didn't take any water the whole race so atleast I wasn't hasseled with that. I had 4 bikers and a few motorcycles leading to part the way. Mile 20 was 5:21 and my thoughts started to turn to when and if the Kenyans could catch me. I knew with a three minute lead at half and with some low 5:20s mixed in, they would have to run 5:10s or under to catch me. Mile 24 was the only bad point in the race for me. A bit of dizzyness and nausea lasted about 30 seconds. I righted the ship for a 5:38 and ran full of energy and strength towards the fargo dome. The finish was great. As I came down the tunnel the dome was rocking and I made one last push feeling very strong towards the finishing tape. I was a bit taken back by this and it is one of those moments I won't soon forget. 2:24:33. I am very satisfied with this as I ran the last 17+ miles alone. My mile spread was a low of 5:21 and a high of 5:39. Not bad for all alone.
The whole experience ranks right up there for me. The fans the course the race director the whole thing. I will be back some day. Maybe 2010.
Monday, February 23, 2009
Never get too high or too low
I can explain the title. I learned so much the year I qualified. One thing I always stuck with was the title above. A good workout or a bad one, keep an even keel. I know I missed blogging for more than a week. Actually two weeks. I am going to start with the 16th and go from there. The week from the 9th to the 16th went well.
Feb 16. 14 miles easy.
Feb 17. 5 x 800 uphill runs 2:50 with a long jog back down. Felt ok. Not as sharp.
Feb 18. I don't like to do back to back workouts but yeasterdays workout left me feeling a bit empty. Today was 3 x 15:00 minutes at 5:20/5:10/5:00 with 3 minutes rest. I stopped at 10 minutes on the last one feeling like I could have done it but I didn't want to push through with the anticipation of fridays long day. I left feeling pretty good.
Feb 19. Easy day 11 miles very easy 6:45 to 7 min pace
Feb 20. 18 miles at 6 minute pace. I chose a good day to do this. Weather was 5 degrees with light south winds. I chose a hilly early part of the route ending with some hills. I finished at 5:58 pace. Really encouraged by this workout this early. Saturday and sunday were 15 and 14 miles with some buddies.
Goals for this week are to maintain fitness meaning no huge workouts and to start push ups and sit ups at 50 push and 100 sit. Also to again get 105 or better miles. I have been very consistant in this so far. Things are rolling well.
Feb 16. 14 miles easy.
Feb 17. 5 x 800 uphill runs 2:50 with a long jog back down. Felt ok. Not as sharp.
Feb 18. I don't like to do back to back workouts but yeasterdays workout left me feeling a bit empty. Today was 3 x 15:00 minutes at 5:20/5:10/5:00 with 3 minutes rest. I stopped at 10 minutes on the last one feeling like I could have done it but I didn't want to push through with the anticipation of fridays long day. I left feeling pretty good.
Feb 19. Easy day 11 miles very easy 6:45 to 7 min pace
Feb 20. 18 miles at 6 minute pace. I chose a good day to do this. Weather was 5 degrees with light south winds. I chose a hilly early part of the route ending with some hills. I finished at 5:58 pace. Really encouraged by this workout this early. Saturday and sunday were 15 and 14 miles with some buddies.
Goals for this week are to maintain fitness meaning no huge workouts and to start push ups and sit ups at 50 push and 100 sit. Also to again get 105 or better miles. I have been very consistant in this so far. Things are rolling well.
Monday, February 9, 2009
Back in the saddle???
It has been a while. I have attempted to blog without much success. I hope to be able to keep this up throughout the season with a bit more weekly posts. Here is a recap of what I have been up to the last few days.
Monday Feb 2
14 miles in the wind. Felt ok coming back from Saturdays run. Finished with 8 x 8sec short hills.
Tuesday
a bit cold so I opted for the tmill. The footing is still terrible here so I wasn't going to risk it. 6 warm up then 1 more on the treadmill. 4 x mile 3 min rest. Sort of a stapple workout this early in the season. I did 5/5/4:52/4:42. Last year I did these a bit faster but that didn't necessarily equal better fitness. Here is what I am refering to. Last year I had a bunch of pretty solid workouts on the treadmill. I thought I was pretty fit and ready to run well at the human race based of off almost all treadmill workouts. A few workouts ended with miles in the 4:30s. Most of us know but the treadmill isn't always good and I am learning that more and more every year. In the past I have only used it at the end of long runs, which I found to really help. From now on I am only really using the treadmill to get some solid stuff in and not really worry about the numbers.
Wednesday was easy two runs for 15 miles.
Thursday
8 x 30 sec at 10k pace with 30 secs. rest.
Friday
6/6=12
Saturday
Things were looking up that this would be a good day. That is until I woke up with major stomach issues. Needless to say as I post this monday night I am still not 100 percent.
8 miles/ 3 bathrooms stops.
Sunday
a bit better but the run was terrible. Felt way out of it.
5 miles was a major struggle.
83 miles for the week.
I am going to make some changes in how I do things. Last night I was paging through my 06 log. One thing really jumped out at me. The little things. Strides, weights, drills, post long run ice baths, endurox. Things that I haven't stuck to since. Today I am going to also start posting some things in my log that will hopefully be a new weekly occurance. One mileage goal for that week followed by one workout goal. This week my goals are 105 miles and 8 miles at marathon pace.
Monday Feb 2
14 miles in the wind. Felt ok coming back from Saturdays run. Finished with 8 x 8sec short hills.
Tuesday
a bit cold so I opted for the tmill. The footing is still terrible here so I wasn't going to risk it. 6 warm up then 1 more on the treadmill. 4 x mile 3 min rest. Sort of a stapple workout this early in the season. I did 5/5/4:52/4:42. Last year I did these a bit faster but that didn't necessarily equal better fitness. Here is what I am refering to. Last year I had a bunch of pretty solid workouts on the treadmill. I thought I was pretty fit and ready to run well at the human race based of off almost all treadmill workouts. A few workouts ended with miles in the 4:30s. Most of us know but the treadmill isn't always good and I am learning that more and more every year. In the past I have only used it at the end of long runs, which I found to really help. From now on I am only really using the treadmill to get some solid stuff in and not really worry about the numbers.
Wednesday was easy two runs for 15 miles.
Thursday
8 x 30 sec at 10k pace with 30 secs. rest.
Friday
6/6=12
Saturday
Things were looking up that this would be a good day. That is until I woke up with major stomach issues. Needless to say as I post this monday night I am still not 100 percent.
8 miles/ 3 bathrooms stops.
Sunday
a bit better but the run was terrible. Felt way out of it.
5 miles was a major struggle.
83 miles for the week.
I am going to make some changes in how I do things. Last night I was paging through my 06 log. One thing really jumped out at me. The little things. Strides, weights, drills, post long run ice baths, endurox. Things that I haven't stuck to since. Today I am going to also start posting some things in my log that will hopefully be a new weekly occurance. One mileage goal for that week followed by one workout goal. This week my goals are 105 miles and 8 miles at marathon pace.
Wednesday, January 28, 2009
A little while
Coming back from the flu took more than I anticipated. I am now about a week behind where I was hoping. Things are going better. The transition to nights has been a difficult one though and my sleeping is way messed up. That said I have had a good 10 block of training since my last post. Here is a quick run down.
1/20 16 miles with 20 minutes moderate at the end. I am thinking somewhere in the 6 min pace. Tough to judge being outside and in the dark with slick trails.
1/22 16 miles with 8 x 1 on 1 off. Pace was 5:20 down to 4:50. Didn't feel that sharp but getting better.
1/24 very cold out this morning. 15 outside easy then 1 up on the mill and 4 hard.5:49/5:39/5:26/5:13 to finish with 21 miles for the day. Not bad for the end of Jan.
1/26 4 x 3min uphill runs. Despite very poor sleep my legs felt ok on this one. Rest was jog back down.
Will attempt to post more as the weather gets better.
1/20 16 miles with 20 minutes moderate at the end. I am thinking somewhere in the 6 min pace. Tough to judge being outside and in the dark with slick trails.
1/22 16 miles with 8 x 1 on 1 off. Pace was 5:20 down to 4:50. Didn't feel that sharp but getting better.
1/24 very cold out this morning. 15 outside easy then 1 up on the mill and 4 hard.5:49/5:39/5:26/5:13 to finish with 21 miles for the day. Not bad for the end of Jan.
1/26 4 x 3min uphill runs. Despite very poor sleep my legs felt ok on this one. Rest was jog back down.
Will attempt to post more as the weather gets better.
Friday, January 16, 2009
It's too late to complain...theres nothing you can do
Those words or something along those lines are exactly what my mom said on monday. So true. I had just spent 22 hours awake and had to stay up another few hours to spread my 3 boys all over the city. I ended up with a good day running that day. An easy twelve miles in the wind and snow around home depot and IBM. Those were the only plowed lots on that side of Rochester. At night and in those conditions it felt like I was running in a tunnel.
Tuesday I split into 2 runs. The am run was 9 miles in -45 degree windchill. Didn't feel all that cold. Relatively speaking. My PM run was 3-4 miles warm up with 8x8 sec short steep uphills. This is the second or third time doing these this season. I have done these for years after some urging from my dad and some reading from Renato Canova. The hills went well.
Wednesday --- Friday were terrible. I awoke wednesday to the flu and have carried it through to the present. So my weeks of uping my mileage will end here. This week is about getting my body back and monday I hopefully can start the process again. Glad this happened now and not in the middle or end of the season.
Tuesday I split into 2 runs. The am run was 9 miles in -45 degree windchill. Didn't feel all that cold. Relatively speaking. My PM run was 3-4 miles warm up with 8x8 sec short steep uphills. This is the second or third time doing these this season. I have done these for years after some urging from my dad and some reading from Renato Canova. The hills went well.
Wednesday --- Friday were terrible. I awoke wednesday to the flu and have carried it through to the present. So my weeks of uping my mileage will end here. This week is about getting my body back and monday I hopefully can start the process again. Glad this happened now and not in the middle or end of the season.
Saturday, January 10, 2009
2009???? Back to Blogging
My last post was a oly trials wrap. Not my best race but not my worst. Funny that I begin over a year later with a new set of thoughts and feelings of the race and that time in my life. Jan 10. Last time I wrote I was sure I would be done running or at the very minimum only running for fun. Well since that time I spent the last year attempting to move past being a trials qualifier. I wanted to continue to improve. I also wanted to qualify again. Last season (08) was basically a waste. I consider three of my approx. 10 races to be ok. I ended my season enjoying running for what it is not enjoying racing. As I post this blog things have changed and I can oly hope at age 33 that I still have a few PRs left. I feel young and healthy and recovery after tough runs has been going well.
Today I ran 15 miles and then jumped on the t-mill for some faster running. I used this for a few years and I think it really helped. I have had 4 weeks in a row of 18-22 mile long runs so this wasn't my first run over 20. I ended with 4 miles at 6 min pace and 1 mile at 5:16. I was tired but felt in control and could have done more.
The season a head brings me great optimism. I am looking forward to a new training cycle. I am currently completing Brad Hudson's book and have found it to my liking. I am going to use this for my build up towards the Fargo marathon on May 9. My goal is to PR and I need every week from now until then to reach it.
I will post as much as possible, but I am not really sure how many people will see it or how many people care.
Today I ran 15 miles and then jumped on the t-mill for some faster running. I used this for a few years and I think it really helped. I have had 4 weeks in a row of 18-22 mile long runs so this wasn't my first run over 20. I ended with 4 miles at 6 min pace and 1 mile at 5:16. I was tired but felt in control and could have done more.
The season a head brings me great optimism. I am looking forward to a new training cycle. I am currently completing Brad Hudson's book and have found it to my liking. I am going to use this for my build up towards the Fargo marathon on May 9. My goal is to PR and I need every week from now until then to reach it.
I will post as much as possible, but I am not really sure how many people will see it or how many people care.
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