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.

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.

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.

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.