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.