Olympic Trials Qualifier

Lets try this again

2009-09-20T13:11:00.002-07:00

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.

SUM UP

2009-09-20T13:11:00.001-07:00

two more weeks closer

2009-08-31T13:50:00.000-07:00

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.

2 steps back

2009-08-17T05:50:00.000-07:00

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.

Pressing on

2009-08-10T11:25:00.000-07:00

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.

molding like clay?

2009-08-04T13:43:00.000-07:00

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.

Re cap

2009-07-26T06:47:00.000-07:00

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

2009-07-24T09:25:00.000-07:00

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?

2009-07-14T17:40:00.000-07:00

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

2009-07-06T15:13:00.000-07:00

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.

2 short

2009-06-30T12:14:00.000-07:00

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.

Carnage

2009-06-22T12:28:00.000-07:00

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.

Damage done

2009-06-16T12:54:00.000-07:00

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.

A good week

2009-06-10T07:09:00.000-07:00

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...

Getting back

2009-06-01T06:51:00.000-07:00

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.

Fargo recap

2009-05-31T07:10:00.000-07:00

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.

Never get too high or too low

2009-02-23T18:01:00.000-08:00

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.

Back in the saddle???

2009-02-09T18:04:00.000-08:00

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.

A little while

2009-01-28T13:20:00.000-08:00

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.

It's too late to complain...theres nothing you can do

2009-01-16T19:09:00.000-08:00

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.

2009???? Back to Blogging

2009-01-10T17:51:00.000-08:00

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.

The Wrap

2007-11-05T20:03:00.000-08:00

I am not sure where to begin. I am back from New York. It is Monday night as I post this. I will go back through friday and the race.

Friday was a cool nice day in New York. The weather forecast for Saturday was cool low 40s with high winds. I was not worried about this. The park would be somewhat protected. I ran an easy 20 minutes followed by some easy stretching. My main focus today was rest. All qualifiers had a mandatory tech meeting at noon just of the park. I met the adidas rep at his hotel and then took a cab over to the meeting/luncheon. I was expecting to have some missing guys. Why would the top guys show up? Everyone was there. It was a long meeting. Flocast has a little video about the meeting. After the meeting we had a few hours to ourselves and then we had to be in the lobby of the host hotel to deliver our bottles for the next morning. So in the end I got a little rest. Not much though. I ate a decent meal and hit the sheets early. I had to be at the host hotel for the bus ride to the start no later than 5:20 the next morning.

Saturday. I woke at 3. I think my body was so used to 6+ hours a sleep that it said you have reached your limit now wake up. I did the normal things before a race and headed out to find a cab. When I got to the headquarters I noticed I was the only one there. I just hung out waiting for 5:20. I entered the first bus. It seemed pretty tense. A few fellows chatting but not too many. Hall entered the bus looking very confident. Sell and Ritz as well as Abdi looked very tense. I concentrated on relaxing and felt I was doing a good job. I tried to tell myself it was just another race. And in the end it really was. We warmed up right outside the today show studios. We changed next to the ice rink where they ice skate on the today show. I was pretty ready. The atmosphere wasn't really that electric. I felt sort of uninterested.

The race plan. I wanted to go out very easy and knew others would also. The course was tough and the wind was really blowing. Almost just like Chicago last year. Same temp and same wind. We lined up for the start and off we went. Most of us weren't ready. Like a New Prague start. We went through the mile in 5:36. Felt like 6:36 everyone was bunched up and tripping over each other. I just attempted to stay out of trouble. I was hoping to hit half in 1:10-1:12 and run about that or a little slower the second half. I ran with a few guys for a long ways. We tried to work together. As we came around the corner and proceeded down the hill to complete our first lap I saw a runner laying face down on the side of the road. Not moving. I immediately thought it was Peter Gilmore. There were rumors that he was sick. He didn't look good in the hotel the night before. Everyone was pulling for him to show up and run a good one. I noticed a few things as I ran by the person on the ground. First he wasn't moving. Second no one was helping him. Now by that I am saying there were several medical people around him but it looked like they were done with what they thought they needed to do. Much later I found out it was Ryan Shay and he had passed away running just after 5 1/2 miles. More on that later.
Our little group proceeded to run through half somewhere in the 1:11 range. I felt ok and was working both sides of the park. If you notice on some peoples splits there are definite differences in sides of the park. The west side or the side that the finish is on had a lot of really large hills both running up and running down. The east side had the wind at our backs and was a bit more forgiving. I was leading our pack through all of the hills and then on the parts where I thought we could make up some ground. We were closing on some guys but not enough. In the end I didn't really die. I just sort of faded. I felt ok but the wheels were slowly coming off. I had a very big stomach ache from a large buildup of urine that I couldn't expell. I passed a few people late but was well short of where I wanted to place.

I am relieved this is over. I am very happy to have made it. I have a few points to make here. I keep thinking about some things Joe Keillor told me a few years ago. Joe used to travel to US champs races around the country. He quit doing it for a number of reasons. He said he was tired of banging away and not making any waves nationally. Now mostly on talent he can dominate most races in this state if he can train half as much as us. My point here is this. I have done what I wanted to do. I ONLY wanted to qualify. So the last year was the icing on the cake. Some people around me have implied that I had a bad race. I don't agree. It really wasn't that bad of a race. A tough course with very few PRs. Given my goal I would have had to run around 2:23 to be satisfied by my place.

I haven't analyzed my training from this year yet and maybe I won't. I have the feeling I was about 2 weeks over peak.

I didn't do well with the New York size. I really hated it there.

To close this long rambling blog. I am not sure what the future holds for me in competitive running. I am leaning towards going out on top. This is where I would end. I will always run because I enjoy it so much. I just don't know what is left out there for me. Another run at the trials? Why? I have already been there. This is my final blog. Thanks for those who have read it. In the end I am still not sure it helped me.

Meb, Ritz, Nasdaq

2007-11-01T08:17:00.000-07:00

Yesterday I made my way to the host hotel to catch a cab to close the stock exchange. As I entered the lobby of the marriot, I see Meb and his daughter. We both enter the elevator at the same time and we talked about trick or treating ect. He seemed very down to earth. Much like he is during his interviews. Little did I know that he had just finished listening to KK blast the new world record holder for not running in a more competitive race. The overall feeling on what KK said is interesting. A lot of people out here were shocked by the press conference and what the focus that KK put on the 2:04:26.

As I left the elevator I met up with the group of runners waiting in the lobby. No one I really recognized but a few fellows approached me becuase they had read the runners world article. The leader of the group said we were waiting for Dathan and then we could leave. Finally he came out of the elevator with his wife and new born daughter. He approached me right away and was very nice. Somewhat outgoing. So Dathan, Susan Lokken and I rode to times square in the same cab. We had a nice conversation about kids, sleep, diet, media engagements. I added when I could but I am so far down the line that I have no idea what he goes through on a daily basis. He was very nice exactly what I expected.

Jason Hartman and Clint from the hansons group met us down there. Basically we were guests of the CEO of the nasdaq. We met him and conversed with Mary Wittenberg the director of the new york road runners. The whole thing lasted a few hours. It was one of those things that I will never have the opportunity to experience so I am so glad to have done it. The van ride back to the host hotel with Ritz, Hartman, and Clint was interesting. Clint dominated the conversation talking about the hansons group and brooks shoes. I again sat and listened. Keeping my ear to the conversation. These guys are studs. I am just a guy from mn.

My run today didn't go well. I was hoping to start feeling better. It was 85 percent humidity and about 55-60. I felt very flat. The park is busy. Runners all over. They have the entire route fenced off. They have the bleachers up at the finish which we will pass several times. I am a bit discouraged by my legs today. It must have been the humidity. After all that is why I am here so putting focus back on the race is my key for the next two days. I have been eating well and drinking plenty of fluids. The weather is supposed to cool tonight. Maybe I will feel beter friday am.

The big apple

2007-10-31T07:49:00.000-07:00

I arrived last night here in the big apple. After a very bad sleeping experience in a terrible 240 dollar a night room, I am ready for a nap. I ran about 6 easy in the park 4 blocks from our hotel. It is hilly. Similar to what I thought it would be. The park was busy with runners and bikers. It isn't as big as I thought it would be. So the laps should go by quickly. I am thinking of adjusting my pace and possilby going out easier in hopes of really coming on in the end. Now that I am here I am feeling more and more like this is my sort of course for this situation. I am not running for time so this will be a good all out fight for us b guys. Times will be slower than prs that is for sure. There is one noteable hill on what I think is the very north end of the park. But you get to also ride down it. May or may not go down to the stock exchange. I am looking for a good solid nap today which may be the only priority.

Legs are slowly coming around. Today I just wanted to check out the course so my effort wasn't really an issue. I will attempt to get some good fast strides at the park tomorrow to wake the legs. So off to a shower and nap. I have internet access in my room so I will post each of the next two days. Keep the emails coming...I am bored.

6 miles in the dark

2007-10-29T07:28:00.000-07:00

Depletion is going well. I haven't been this strict ever. We will see. I snatched a quick bite of a poptart this morning. Carrie grabbed the plate out of my hand and threw it away.

I sit here at my computer with tears streaming down my checks. I often wonder why me? I have had an overwelming amount of support here at home. It reminds me of the time I qualified last oct 22. As I walked away from the finish area I felt this sort of hop in my stride. Yeah even after 26.2 at 5:20 something pace. This was for me I kept saying to myself. This is all mine. I didn't turn my cell phone on until I was well out of chicago. This was for me. WOW was I wrong. This was for everyone who knows me. For a guy in Canada who knows someone in mantorville. For someone in California who read the Runners world article. And countless others who I will never meet. So here I sit after reading so many emails this morning. Way overwelmed by emotion. Thanks to the fellas for being there. I will be cruising through central park wishing you could feel what I have felt and what I will feeling. Thank you.

Depletion again

2007-10-28T17:51:00.000-07:00

30 this morning and perfect. I started off running low 6s today. The second part of the depletion. My body is very hungry for any sort of carbs. No sugar yet. I had a small bite of ice cream and a small drink of gatorade. I haven't been this strict as far as depletions go. I have one day left. Mood was down and a bit unsettled coming off the run today. I felt terrible and didn't really push anything. I finished with 9 miles and most of it being at a relaxed pace. 79 miles for the week. Feels like I didn't even run. This is the first week in a long time I have been that low. I am feeling good about the race. The weather looks to be pretty good. upper 40s. I would like it a bit cooler but that will do. I will post one more prior to leaving for New York. I fly out at 1:40 on Tuesday. I hope to post daily when I am out there.

Depletion run

2007-10-28T06:02:00.000-07:00

Today I did the first part of my depletion. It went very well. I was hoping for 16-18 miles at a pace not much faster than 6 minutes. I was out the door in flats and through the first mile in under 5:40. I had the kids all day and needed a serious break. To say the least I was ready to roll. I wore a gps that my wife bought me a few years ago. Needless to say the next few miles were very relaxed. I thought a few times that I should take it easy and run relaxed and get things back closer to 6 min pace. However I was feeling good so I just went with it. My thought was hey if I can't recover from this by saturday then I don't belong in the race. I covered 10 miles on a very hilly up and down route in 56:30 on the button. I then slowed a bit and ran in at 6:15 pace. A very good effort considering the wind and the hills. My legs are really starting to come around. Now they will have no or little fuel for the next few runs.

What I ate post run

I had a roast with some carrots in the croc.
It was not taken out soon enough. Things really got dry. I finished most of the carrots and dumped the roast. I also had some pumpkin seeds and a bowl of clam chowder. My wife and kids proceeded to go to cold stone and get ice cream to make things even worse.

My mood will slowly decline over the next few days. The next time I can have any sort of carb is post run tuesday right before I leave. Tomorrow I may just run 30 minutes as I feel and see how things go. I was planning on running marathon pace for 6 miles but I think things went well enough today to use this as a true depletion and just see how I feel sunday am.

I am increasingly feeling better and more optimistic about the race. I feel a 2:20 effort is in store if I manage to keep a focus and ease into things later in the race.

I can't wait to get to New York and get this stuff going. 6 days out.

Mantorville saloon-Byron Cross Country-Running

2007-10-26T09:45:00.000-07:00

Wednesday I stopped in to speak with my boss at the saloon before the final journey to work. She handed me a wad of cash and said she was proud. Turned out to be a very nice chunk of change that will really help out east. It is amazing the support I am getting around here. Funny thing is I really haven't heard anything from another manager. Pretty frustrating. I don't understand what this man is about. Anyway to move on from there.

I ran easy thursday afternoon at the golf course where they were hosting the section 1 class a meet. Byron finally qualified for state. They looked good early but around the two mile mark looked dead in the water. They really faded the last mile but had enough in there tanks to hold off Lake city and PEM. What a great accomplishment.

As I said Thursday was a very easy 7-8 miles with some hills mixed in. Today I ran 10 with some medium hard strides. Tomorrow starts the depletion. I am not really sure how this came about but the general idea came from my dad. I have tweaked it a few times but here it is.

7 days out which is tomorrow. I will do a 16-18 mile run at between race pace and 6:30. I am thinking 6 ish. Most of the run will be done at this pace. Post run I will consume nothing but protein. So I start to mentally prepare to do this mid week as I know what is coming. The first few times I did this I really struggled. All or almost all protein will last through tuesday ams run. Sunday will be 6 miles at 5:20. Again the idea here is to flush my body of carbs. Flushing carbs out will hopefully prepare my body to eventually stock pile carbs post run tuesday-sat.

In the past this has been very tough mentally because I feel crumby by the end of the day on the second day and I still have a day plus left. I try to keep the foods non fat or low fat. I usually go for jerky, peanuts, cottage cheese, fish, ect. The worst part is feeling slow and without energy for the week before my race.
It is all about trust here and knowing things will come around 7:35 Nov 3. If you do it correctly it can really work. If not your mind leaves by the second day and you forget the entire depletion/load phases all together. Questions???

Not much going on

2007-10-24T09:13:00.000-07:00

Yesterday I ran very easy. 10 miles on grass with a few gradual hills. I contemplated my future in running. I have been thinking about this for a long time. The thoughts drift from the hunger to keep at it to the feeling of not. I am 100 undecided on my future in competitive running.

Today was cool and windy. I had a 3-2-1 mile workout planned and with some hills. I used a nice long warm up to feel pretty good and ready. The first 3 miles felt easy and I realy attempted to relax through them. 16:31. After a short jog I started back for the next 2 miles past the Section 1 A cc course which will be tomorrow. 10:58. Just attempting to stay very relaxed. Final mile was 5:20 up a long gradual incline. Total 17 miles. A longer day. Tomorrow will be shorter 6-8 miles followed by a depletion run which I will do my best to explain.

Monday = Massage = pain

2007-10-22T21:50:00.000-07:00

I ran with the pod. Yeah that is short for Ipod. Pretty cool. I think I will be a great rec runner when the time comes. Lots of walking and a some short bursts in there. Anyway the past few weeks I have been getting a massage. The first one was pretty bad. I stumbled out of the office wondering how the following runs would go. Today was my third one, it lasted one hour. I again stumbled out of there like a complete zombie. Normally they are so painful that I hold my breath through all the knots in my legs and lower back. Today things were much better.

If interested check out runners world.com and watch Josh Cox suffer in the ice bath. By the way we have the exact same entry time for the marathon.

Tapering is always very difficult mentally for me. I got about 9 in today very easy running on the IBM grass. The same for tomorrow. I may or may not post but for sure Wednesday. Thanks to all for the encouragement. It really helps ease my mind to have someone see what I am doing and tell me I am fit and ready to roll.

Sunday wrap

2007-10-21T13:27:00.000-07:00

Last night I decided to change my workout for this morning. I went from 3 x 2 mile to 10 miles at mp pace. This decision was a very easy one. I was looking for some feedback on where I really am fitness wise. What level, what pace and generally where am I? I warmed up easy 25 minutes a few strides and I was off. The course is one that I have done in the past very up and down with a lot of little turns. Not fast at all. I felt good during the warm up so I was confident this would bring me back confidence wise. I cruised through the first few miles in 19/25/16. By now I was feeling good and very confident this would go well. The next two were 22 and 20. So at the turn I was 26:42. 2 seconds shy of goal pace. I was contemplating what to do now. Do I really hammer and see what I have in the tank or do I continue to run pace and finish strong and live another day knowing that I have some left. I decided with 13 days left I needed to cruise in and that is what I did. I finished with a 5:17 and a total of 26:39. So I was slow by 1 second for a total of 53:21. A real solid mind helper? Yes. I needed this. Two days of easy jogging followed by a easy marathon pace workout.

The taper. I will not change a whole lot on this taper. I have used basically the same approach in tapering than I have in all of my marathons. Drop the mileage a bit the week before the week. Or 2 weeks out. I hit 96 this week so that means mid to lower 80s this week. I will use the middle days as easy rest runs on grass if possible with the remaining days hard but very controlled efforts. Strides will also be more important and this is the time to sharpen and be ready to feel terrible and then great Nov 3.

Easy

2007-10-19T21:56:00.000-07:00

The weather was rough today. I ran an easy 1 hour for nine miles. I am attempting to cut back a bit at the end of the week. Hopefully the legs will follow my lead and things will come around for Sundays last real workout. I have a few smaller less significant workouts scheduled for next week and the following week but basically I am tapering down. I am also attempting to heal my mind as things have really gone south. The ball started rolling south on Monday and really hit rock bottom after wednesdays workout. I have lost a little focus which I am not sure is really that bad. I have in a way forgot about the race the biggest race of my life and instead focused on how pissed I am that I think I am not in good shape. This back and forth between one side of my brain and the other side fighting over how fit I really am. This has been draining. So sunday will be my final tune up workout. I am hoping to do 3 x 2 mile sub 10 with 3-4 min rest. I am also hoping this will put a bandaid on things and I can get on the plane ready to race and not worry for the next 2 weeks about how I am not fit and I suck. Wow now that is an uplifting post.

Test 2 C-

2007-10-18T10:52:00.000-07:00

Today was my final long Marathon pace workout. I came in hoping to be fresh and ready to rock. I felt pretty good doing 10 miles on saturday at just over marathon pace. Which was encouraging. Today was humid and a bit warm. 60 and 82 percent humidity. I started off with a 5.5 mile easy run to make sure I was ready to roll. I had planned this big time with a water bottle at 4.5 and a dry shirt at the end of the trail so I wouldn't freeze waiting for Carrie to pick me up.

Mile 1 5:16 felt easy downhill. 2-3 were hilly 11:01 not bad but not great. Mind was still fresh and legs felt ok. I was breathing very heavily though. 4-7 were a tad slow 5:20-5:32 and my legs were still feeling fine. The last 4+ didn't go well. I am such a weather runner that if it is even close to being humid I am done. I finished with a few easy miles waiting for my ride home. I am doing the little things to get there. Ice, hydrate, stretch ect. This was a huge let down all the way around. Bottom line. The weather will dictate if I run my best. I am fit. Very fit but days like monday and today are rough for the confidence. I am about a 4-5. Last wednesday I was a 9. I am going to rest up a bit now. 15 days left. Sunday will be 3 x 2 miles fast and then I am shutting things down a bit mileage wise. I hope to stay in the upper 90s and then drop next week to the low to mid 80s. I will post Saturday and for sure sunday. Keep the head up.

Weather

2007-10-16T21:47:00.000-07:00

I am already worried about the weather for New York. I know I know nothing I can do about it. I have been watching the weather for the past week out there compared to here and it is very warm. Lows in the upper 50s with highs in the middle 70s. That is too hot for me. I know still about 2 1/2 weeks to go so things can go cooler. I will freak out about it until the week of the race and then realize finally that it will actually be cooler or the real truth that I can't really do anything about it.

I got out for an easy 12 with my Ipod today. I am getting used to it and its many functions. It really is nice to cruise along with it. I will not make this a habit. I really don't want to change things now before the race. I felt pretty easy and contemplated running a bit harder. I changed my mind as thoughts of Thursdays final test loom.

Thursday I have 12.5 miles at marathon pace. Total workout will be close to 22 miles. Looking forward to seeing how that goes. I am still pretty down about the workout yesterday. I need to keep things in perspective and move on. I have a few more workouts and then I will drop the miles but keep the intensity up. I am going into this race a bit different becuase it is all place, time will not really matter. I hope to place well and have a number in mind but will keep that to myself until later.

3 weeks out. Test failed

2007-10-15T10:50:00.000-07:00

Today was a faster workout. Basically a test to see where my speed is. Test failed. F. I got out early am and felt ok during the warmup. 30+ minutes several decent strides and away I went. I have done all three sub 4:40 before. Today was not to be. 4:52. I felt somehow tight. Like I could go much faster but just couldn't. ??? Does that make sense. After 5 minutes of jogging I decided to attempt Number 2. 4:54. The hard way. Just no snap in the legs. I decided to call off the last one and make it a little longer day. I am definitely feeling down about it. Leading up to the race I was hoping for three fast ones. I know I am very fit but need to keep the positive momentum going. Thursday is a big one. Actually the biggest of this buildup. I may not post until after that. We will see how I am mentally.

Friday-Sunday

2007-10-14T12:13:00.000-07:00

I attempted to send this and ended up losing it. That hurts I was almost finished. Well here goes. Running went well Friday through today. I had 14 split up into two runs friday. I ran 4 on the mill in the afternoon between attempting to have two kids nap and all the other dad things. Things went ok.

Saturday was workout time. I did 10 at 5:40s with a few faster. Sort of middle tempo. Not too slow and not mp pace. Felt easy but I was still working. I ran around 57 minutes and then finished at just over 1 hour. So a total of 10.5 or so. Felt good and the weather was great.

Sunday was 13 easy to close out a very good week of 104 with wednesdays workout things are coming around. I am ready to go. This week will be up over 100 and then I will taper 9-10 days out. Feeling confident with my race plans and things are falling into place. All the talk is very distracting though. Something I don't do well with is " hey you are the guy in runners world" I heard that twice at my b job on friday. I really just want to go in the back and hide. Anyway things are going well. I will post tomorrow post 3 x mile all out and another beat up session after my massage.

Rest day

2007-10-11T09:08:00.000-07:00

I was up early after 5 hours of sleep for a 10 miler. My wife has school in the cities today. I felt very sluggish and about like I thought I would feel. I am going to get in another 6 this pm when she returns.

To top things off after yesterdays workout, I got a box of gear from adidas. Everything you can think of. Jackets, pants, shorts, shirts, a hat. Added up to a nice chunk of change. Looking forward to using some of it soon. Thanks adidas.

3 steps forward

2007-10-10T21:59:00.000-07:00

Weather today was great. Cool and windy. I had 3 x 4 mile hill loop to tackle today. A staple workout that I really needed to smack. It went very well. I ran an easy 3 to 3 1/2 mile warmup and a few strides. Legs were feeling great. After the first mile I wasn't sure what I could really do. 5:5 ish. Now this is a very tough one into the wind and straight up a big hill. Next mile was just under 5:10 and I felt very relaxed. Third mile was close to 5:20 and I closed in 21:25. Almost 20 seconds faster than last time. Round 2 was even better as I closed in 21:17 and finally I ran 21:11 for the last 4 mile loop. All 1 mile sections have either a long gradual hill or two or a series of smaller hills except for the first one which has a long steep hill at the very end.

This is really what I needed. Legs felt great and I haven't run that well and that strong for a while. I am getting into form at the right time.

Next up are a few rest days and then some 400s on saturday. Next week is a big one and then the hay is in the barn.

Massage

2007-10-09T08:08:00.000-07:00

Yesterday I got the first in a series of massages up until the race Nov 3. It really hurt. I went to a woman that a buddy had gone to a few times. Lets just say it was a long 45 minutes. I think after a few of these I will be feeling really good. She worked legs only and my calves were very sore and tight afterwards. She said what I allready know. "you need to stretch a lot more". The little things are what I am going to work on for the next few weeks. More sleep more stretching and focusing on workouts.

Today was 12 easy. I felt pretty good and ready to roll for tomorrows workout. 3 x 4 mile hill route with 3 min rest. I hope to start out fast and get faster each one. This is another of my final big workouts that I will need to run well. The weather looks good and things are starting to really cool down. Hopefully that means a 35 degree day in the big apple come 7:30 Nov 3.

77 posts

2007-10-08T12:44:00.000-07:00

Today is number 78. Posts that is. I am not really sure if this is helping me. Training today went well. I had no soreness from yesterday. That was something short of a workout and in some aspects a wasted running day. Today I did 13 miles easy but really hilly miles. The week sets up so that I can get in a really quality workout wed and then back off thurs and friday to set up for some 400s on sat and easy sun run. I am hoping to get a massage this afternoon. I have developed some sort of foot toe issue that I really don't know about. It affects my stride and the whole opposite leg at times and gets worse after about an hour of running. I am going to drop the New Balance shoes and stick to the adidas for now through the trials.

TCM Metcalf

2007-10-07T14:33:00.000-07:00

Not sure when I last checked in here. I really didn't look. The three marathons are over. St. George, Chicago and Twin Cities. More qualifiers came from St. George than the other two combined. That is a bit suprising. I was really hoping to get some more local fellas in. Didn't happen today. It seems the major marathons would want to change the dates for their marathons becuase this is getting to be brutal. Whether it is Boston or any of the other major marathons.

The plan for me today was helping Josh Metcalf through 13-15 at marathon qualifing pace 5:20. That was the plan until sat and we realized it wasn't going to be our day. We pulled back the reins and things felt relatively easy through the first few miles (as they should). I have run in the heat and humidity several times before. Not once has it gone well. I was hoping to help Josh through 13 but I realized early that wasn't going to be the case. We got to ten miles with a pack of two masters and our teammate Brad Wick in 55:something. Basically that was it for me. I am not sure what would have happened but I wasn't into it today. The heat was one thing but I couldn't get ready mentally and things weren't lining up to run well. I am pretty disappointed with that. I am looking forward to the next two and a half weeks to really jack up the training and get things going. I will focus on two workouts per week and make sure that I am rested and ready to roll for them. Looks like the weather will cooperate for the most point enough to get some quality stuff done.

Josh Metcalf. I have watched his last 3 marathons from the finish. Every time he comes past us I shake my head. Today I was shocked at how well he finished. I saw him come down the hill close to 26 miles and thought for sure he was close to 2:25 or so. Not to be today. He was on but it wasn't anyones day. He ran well. Makes me wonder how well he could have run with decent weather. 2:22 or under? Make you wonder. So that is it. 5 from Mn going to the trials. I am hoping the weather cools and things can slow down around our house so I can get focused and ready to roll. NOV 3 is right around the corner.

Thursday easy

2007-10-04T10:25:00.000-07:00

Today I ran very easy. The weather was ok and with the quickly approaching TCM this weekend I will cut intensity and keep mileage the same. The weather for the race is looking a bit rough. I am very interested to see how things go on the mens side this year. The ten mile should be very exciting. A deep field. The best I have seen in any race here in Mn ever.

14 miles for the day and looking to have fresh legs this weekend. Hope to post something after the race this weekend.

2 days without a blog

2007-10-03T21:54:00.000-07:00

I have been very busy the past few days. Here is a quick update. Tueday was a double with the weather not really cooperating. 5 easy am run felt ok after the workout monday. 10 on the mill at 5 pm. Felt ok. I was very bored and attempted to pull myself away several times. Even the TV couldn't bring me back to focus. Or should I say not focus on the clock.

Today I did about 8 miles and then worked some hills around our house. Basically running as I felt but pushing the ups and resting on the downs. I felt strong but not really fresh. I am hoping come sunday to get that feeling back again. I plan on taking the next few days really easy. I am also getting a massage on Friday to work on this sore or should I say weak hammy.

Weather for the weekend. It looks terrible. I mean upper 60s to low 70s at the start? Could be rough. And they are saying humid. I will stick to my plan and run through 13 at 5:20 but that might be it. I am looking for a way to not have to run the rest of the mileage on the course to the 20 mile marker. We will see. Earlier this week they were saying 37 for a low with mid 50s for a high, perfect.

baby steps

2007-10-01T09:57:00.000-07:00

A little catch up. Saturday am run was 22 miles with a 3.5 mile loop of hills. I did that loop 3 times. It was cool, rainy, and windy. Just the conditions I seem to enjoy as this was one of my best runs. I felt strong the entire way and recovered nicely.

Sunday was 12 easy miles. I felt ok. Nothing special.

Today I did 3 x 2 miles with 3-4 min rest in between. It is humid but cool so things were wet on the trail. I began with the usual strides and pick ups and some brief stretches. I was hoping for all three under 10. I also decided to go up the trail and then turn and come right back becuase I wanted to get a water stop in after each interval. Number 1 went well. Out in 5:05 and back in 4:58 for 10:03. Not bad considering I am loosing some time with a completed stop and turn around and start. After a drink and s jog about 3:30 I started number 2. Up the trail in 03 and back in 4:57. Not bad. I was feeling beter on this one. Number 3. Out in 5:05 and back in 4:54 for a 9:59. So I am getting there. Really slowly.

It doesn't seem that I am recovering fully between workouts. As I told my friend Rich from Portland. I guess that is ok. I just need to put it together on race day. I am going to adjust for more recovery. Maybe two days instead of one from now until the race.

This weekend is the twin cities marathon. I am using this as a sort of race simulation for new york. I will be resting up almost the whole rest of the week. I have 10 x big hill on wednesday and some strides friday but my legs should really come around for the race sunday. I am hoping to cruise through 13-15 miles at 5:20 and feel like I could go through 22-24 miles at that pace.

New marathon record. 2:04:26 unbelievable.

hills

2007-09-28T12:58:00.000-07:00

Today I looked over the elevation chart for the trials course. Yes this is the first day it was released. So us "B" guys who won't get a chance to run the hills prior to the race are scrambling to learn every nook and hill, turn and downhill. Overall it is very challenging. I would assume the times will be slower. There really isn't a flat mile on the course. Not 1.

Today I ran 12 very easy. Felt ok. I have 22 tomorrow. I have a great course. Very hilly. I am going to run it easy and see how things go. This will be all for posts until monday. 3 x 2 miles and then that will be it for the most part for the week. TCM is coming quick.

Recovery?

2007-09-27T08:45:00.000-07:00

Today I had 8 x 1 mile with 3-2-1 at 510/5/450. The weather was decent. Not sure the temp but it was a bit windy out of the Northwest. I had a decent 4+ mile warm up and felt ready to roll. Mile 1 5:10 right on 3 minute rest. Mile 2 uphill into the wind 5:04. Not bad. Mile 3 downhill with the wind 4:54. Not bad. Mile 4 4:58. Here is where I started to get pissed. Mile 5 back uphill 5:12. This one needed to be 10. Mile 6 back uphill again. 12. Needed to be 00. Mile 7 downhill needed to be 50. 00. Mile 8 was to be 00. I ran 04. After I finished I was really pissed. 5 weeks left and the workouts aren't going great. Then I looked back in my log. Last spring I did this same workout and wrote in my log great workout. Here is how they stack up with rest and all.

Last spring
1 5:08
2 5:13
3 5:04
4 5:00
5 5:09
6 5:14
7 5:03
8 4:54

Today
1 5:10
2 5:04
3 4:54
4 4:58
5 5:12
6 5:12
7 5:00
8 5:04

That is a total net of 5 seconds faster today than last spring. Rest was shorter this time as I was taking 2 and 3 min last spring on the second 4 miles instead of keeping it to the 3-2-1. On the flip side. I seemed to feel much better after only 1 min rest. I will have to keep that in mind. Total miles for the day 17+

easy 13 baby jogger

2007-09-26T22:00:00.000-07:00

Nice day today. Of course no workout. Seems par for the course this summer. I ran 11 alone and another 2+ with Carrie and Rowan at a very easy shuffle. Felt ok. Not sure if I should take two easy days after longer workouts to ensure a full or close to full recovery. Last week was an exception to that as I was attempting to begin each workout with a little less in the legs.

Thursday is 8 x 1 mile at 5:10/5:00/4:50 with 3-2-1 rest. We will see should be interesting.

If someone is reading this. Please check out the flocast.com website. They have a great video about oly trials fellas and a workoout they did last weekend. Check it out. Good to see the little guys getting some pub.

treadmill=cheating

2007-09-25T09:47:00.000-07:00

I woke to a 6am alarm today. Carrie and Elliot had dentist app. this am so I had to get this one in early. Seems like a few times a week we have things going on that interfere or wait that my running interferes with. I had a 10 mile tempo at 5:40 on the books today. I decided to do it at the new mayo healthy living center. Not having a tour of this great facility was the problem from the start. Once I got on the treadmill I clicked off a 55:50 something 10 miler. Everything felt ok. I am hoping the weather stays cool now so things will continue to go well. I wore my new flats again. They really felt good. I will wear them next week for the tcm. Other than that not much to say. The title today tells the story. I really don't feel right running on the treadmill. It seems it is so much easier than outside.

less than 6 weeks

2007-09-24T21:48:00.000-07:00

This will be very short. I ended last week well with a double on sunday and 108 total miles. Not bad. Sunday was two runs of 50 min and 65 min. Everything was easy. Today I did 12 easy miles. I did do a few easy long hills. It was too humid to judge if I have recovered from last week. Looking forward to the week of training which really starts tuesday.

2 out of 3 ain't bad?

2007-09-21T09:41:00.000-07:00

I will combine two posts in one as I didn't post yesterday.

I ran at 6:30 last night. An easy 12 miles. It was a bit warm but I felt ok.

I woke on time and ready to go this am. I got a good cup of coffee and was ready rock and roll. The weather was terrible. 73 and 76 humidity with winds of 20-30 and higher gusts. I can't do the workout sat or sun because Carrie is working so this was the only day to get it done.

Workout 8 miles and then switch into flats for the 10.67 mile trek to Pine Island on the douglas trail. Last year I did this workout in just under 57 minutes. Pretty good for the weather. About 45 with very strong winds from the west. The conditions didn't match and I also did this workout 16 days from the marathon. I am now over 40 days left.

Needless to say things didn't go well. I started off at a decent pace but I was sweating so much that I knew I would run low late. I lasted all of about 5-6 miles at low 5:20s and then just ran it in. total miles for the day 21.

In hindsight I should have planned this differently. Talking with Carrie this am. I really have to look at the bigger picture here. I am 43 days out and have a chance to do this workout again. The weather looks as though it is going to cool off again. I also have 3 rest days planned and will look over the training. I am worried about the hills so I may add some more of those workouts.

This will be my last post until monday. A few rest days should do wonders.

Waking up late, press conference?, eating

2007-09-19T19:10:00.001-07:00

As the title states this is how my day went. I was planning on getting going at 6am in order to have everything ready to rock by 9 so we could make it to the cities by 10:30. My alarm didn't wake me and I woke in a panic at 6:30. In a panic because I really only had the early am to run today. Carrie is staying in the cities all day today and tomorrow for school. I quick got things ready and was out the door in 7 minutes. 6:37. I started my first of three x 3miles just after 7. So I was sleeping through the first one which was covered in just over 16 minutes. It was way too hard. It shouldn't be that tough. Number to was covered in just under 16 so things were getting better. Still didn't feel as though it was easy. No solid even pace. I contemplated not doing the third. Reason 1. I have a very tough workout Friday. Reason 2 I really needed to get home. I decided to do it anyway. 15:54. I did a nice cool down and headed for home. When I got home I had a bottle of endurox and a few mini bagels. I also ate a banana. We rushed to get Elliot to preschool and rushed to the state capital.

We pulled up to the finish area for the press conference. Not what I expected. Very small and 3 people were there. Carrie, Rowan, and I lingered around waiting for someone to show. As 11 approached the crew showed one by one. Lundstrom, Fellows, Carlson, and a late arriving Zac Schendel. It was very uneventful as no one really asked anyone a question and we sort of hung around and talked what else....running. It was worth the trip as I got to meet some cool people and trade some good running stories. Most of the talk was about the course. And the hills.

I hadn't eaten since the bagel,banana in the am. By now it was approaching 12 and we were a ways from where we needed to go to drop of Carrie. To make a long story short we ended up eating at 1. I cannot explain the feeling in my legs prior to devouring the applebees food. It was almost like they were starving. This is something I need to work on. I did the same thing after the workout on monday and that is I think why I didn't feel great this am in the workout. I have a big one friday so that should be interesting.

I lumped this week all together to get a good tired feeling in me for Friday. I will have a good idea of where I am with the workout friday.

Retire???

2007-09-18T20:14:00.000-07:00

Today I ran an easy recovery run of 12 miles. In the past this would have been a very easy run with the last 4-5 miles a tough thing to get through. Although it has gotten warmer and more humid I am feeling on top or near the best I have felt in a long time. Looking forward to tomorrows workout of 3 x 3 miles with 3 min rest. Looking to do it in 5:20 pace. However my mind has wandered to other possibilities. Faster ones.

For the last 6-8 weeks I have inwardly pondered how it would feel to stop running after this season. No stopping isn't really the accurate term. I will never completely stop. I guess not running competitively anymore. I am leaning towards that decision as things have been rough scheduling wise. I look forward to the days when my run isn't the only thing I worry about. I look forward to sleeping a bit more and painting the inside of my garage. I have put every ounce I have into making the trials, what is there left to accomplish? These are things that roll in and out of my head on a daily basis. One thing I do want to do is finish Boston. That is for sure. Not sure if that will ever happen. More on this later. As I have so many other things to hash out.

2 x 4 mile hills.

2007-09-17T21:40:00.000-07:00

Today was the first of three pretty intense workouts. I am looking forward to each one for different reasons. It was a bit warmer this am so I cut my warm up down to an easy 3 miles in order to get a few strides in with my new flats. The now older adidas yellow flats that I got from Kurt D. I really like these flats so that added to the enjoyment. I haven't done this workout yet so I wasn't sure how the hills would beat me up. I laid out a route near my house for a square with each side equalling a mile. The wind was really blowing today so I decided to switch directions on the second session.

Repeat 1
The first mile was flat for 1200 and then straight up for the last 400. 5:35 and feeling ok. The next mile is almost entirely downhill. There are a few bumps but nothing major. 5:12. Mile three is half gravel and for this one back into the wind. 5: upper 30s. The last mile has a significant hill with a long gradual downhill to finish up. 21:45. Very happy with that. This is a very tough route. I was hoping to run faster the second repeat.

Repeat 2
I chose to do this workout for the major uphills and the up and down parts it simulates. I hope the hills in Central Park are not this big.
I started this one with going backwards. 5:12 up the long gradual hill. 5:25 for the second mile, but I have the worst two left. Long gradual uphill followed by a long downhill into the very strong winds. I finished in 21:52. Not a bad workout. Looking for improvement in the weather next time. I have 3 of these to do. That will be a tough workout.

Friday,Saturday,Sunday

2007-09-16T10:47:00.000-07:00

I have been working like a dog for the last 8 days. A few more to go. I have a little time to catch up. Friday I ran hills in downtown roch. I got a total of 10 hills in with a 5:30 effort on the flats. Saturday was an easy 13 and sunday an easy 10 as I had a 16 hour shift scheduled. Overall things are going well. Looking forward to the workout Monday and the rest of the week. This will be a very tough week. I guess I will see what I am made of.

14 windy miles

2007-09-13T08:32:00.000-07:00

I did 14 windy miles today. I felt ok and feel that I did recover from yesterday. Looking to get a workout in Friday. 70 minutes of hills. Should be good.

No real tough workouts this week. Things were messed with because the race was sunday. With recovery and such I decided to skip a workout and get the long run in wednesday as I am putting in close to 70 hours this week. The weekend will be a busy one. May or may not post.

On a side note there is a good Thread on letsrun.com about "B" marathon qualifiers and how we are being treated at the trials. Examples no water bottles, no assistance. I agree with the majority that we should atleast get a table for bottles. How many are there? Not too many. Also many of the A qualifiers wouldn't have to pay for anything anyway. Do you think Asics is going to make Ryan Hall pay his way to the race as well as lodging and transportation?

Another reason I have a hard time writing a check out every year to USATF. Masback should get his shit together.

21+

2007-09-12T22:02:00.000-07:00

What a great day to run long. I was hoping to get a few of these to really judge my fitness over 20 miles. It was perfect today. I ran a very hilly route today to get in just shy of 22 miles in 2:20. I felt great the whole run. One of the better long runs I can remember. It was just cold enough to not zap me. Another step in the right direction.

On a side note. I was contacted by the media director from the twin cities marathon to participate in a press conference next week. I asked the women why she wanted me. The others are Donnie Fellows, Chris Lundstrom and Andrew Carlson. All a bunch faster than me. She said I would have some insight they may not. Stay tuned on that one. To be honest I don't really think I should be there.

Windy

2007-09-11T21:59:00.000-07:00

Today I ran easy. I figured I should let things settle from the effort on sunday. I was less sore than I expected. I took it very easy as it was windy and I have a long run Wednesday am. This is another long work week without a day off. I also have 16 hours sunday so that cuts into my running options. 14 miles.

Rain days and Mondays

2007-09-10T10:41:00.000-07:00

Carpenters. I was pretty pumped to run in the cold and rain today. Understanding that I have a lot of work to do and not a day off for almost two weeks I was on top of the mental game today. I was not as sore as I should have been good sign number one. I was not as satisfied as I thought I would, sign number 2. I am ready to PR this nov. I honestly think things are setting up to really crank the second half of that race and catch a bunch of people. The rest of this week will be a bit down but things really get cranking next week with three tough workouts and that will continue until the week before trial week. I will stay with the 10 taper and keeping the intensity up but dropping the mileage down. 12 miles for the day.

City of Lakes 25k

2007-09-09T18:52:00.000-07:00

Today was the big race or so it should have been. I woke feeling like any other day. Normally I have a very energetic feeling running through my legs and am looking forward to the race. Today was nothing like that at all. The rain outside may have been the reason. No not really I checked the weather and it was not raining in Minneapolis.

As I warmed up with Kurt I thought about how the race would go. I had an inner confidence which I usually do on longer races. They suit me well. There was a good field. Donavan Fellows, Chris Lundstrom, Jeremy Polson, Patrick Russell, Eric Pierce. This didn't concern me as I had a few goals. Number one was run at least marathon qualifier pace. Number 2 was be competitive. Number three progress.

As the gun went off I realized a few things. Nobody really wanted to run into the wind. Nobody was too anxious to set a fast pace. The pack of the 5 above and teammate Jeremy Essler went through the first mile in 5:27. The second mile shed Russell, Pierce and Essler as we picked it up a bit 5:20 ish. Mile 3 was back into the wind and by now Fellows and Lundstrom had gapped us. I was content on maintaining this pace as we were running 5:20, 5:16, 5:19, 5:15, and 5:22. By the time we got around to the west side of the lake Polson had 10 seconds on me. He would widen the gap on me until I started to push the second lap.

Once I decided to go after him I really dropped my pace. A few 5:16s did the trick and I caught him on a hill. This is the same sort of move I had last year but the miles were a touch faster. I caught Polson on one of the last hills. As I caught him he did the old turn your head and take off trick. I had no answer and settled on running it in the last mile or so.

I acheived all of my goals and still have 8 weeks of training to keep getting better. Overall a good race and I can only be happy with the way things turned out.

On side note I think we won the team battle and finished up the season on a good note.

Pre race

2007-09-08T18:50:00.000-07:00

Today I ran an easy 8. Felt way out of rythym. Was hoping to get through and feel rested for the race tomorrow. I was out for 55 minutes and got nothing positive about the run. On the good side it was very cool and nice. Looking for the same Sunday.

2 runs

2007-09-07T19:12:00.001-07:00

Today I got out for two runs as Elliot wanted to get out of the house for a while. The first run was around 10 miles very easy. The weather was nice. Well it was windy but I could breath so that is all good.

The second run was a fartlek. Unplanned. I pushed Elliot in the jogging stroller. He is way too big and the tires are a bit flat. He also likes to pick up sticks and shoot other exercisers on the trail. It actually was a nice run. We had a great day hanging out and I got my first nap in a long time. Preparing for the race sunday.

200s

2007-09-06T19:09:00.000-07:00

Today I did 200s. Nothing fancy 8 x 200 with 200 easy jog. I do this a few times a year to get a little speed. I think I have one more planned and then that is it. Strides are sufficient to do the job. Job? I think I am doing them for turnover, form and aerobic capacity? I did 8 of them in 32-34. Nothing great but I am coming off a good workout tuesday and things are progressing. Onward I march. Sunday will be the real test. Weather is going to be good. Good field. Looking forward to a good race.

heat

2007-09-05T21:49:00.000-07:00

Today I ran very easy. It was way humid. I went an easy 11 and then pushed Rowan in the stroller with Carrie for a few extras. I felt good to have some bonding time with the two of them. I felt as though I was recovered from the previous days work. 200s tomorrow and then downtime until the race sunday. I have done a good job this time around with focus leading up to this race. Hoping conditions are good and we get a fast race.

2 steps forward

2007-09-04T21:56:00.000-07:00

Today was a 2 mile workout. Actually 3 x 2 miles with 3 min rest. I was hoping for 10:30 10:20 10:10, but in my mind I was sure I wanted more. I have not really been able to judge where I am fitness wise so this would tell me a bunch more. I warmed up short as it was a bit warm at 8:30 am here. 3 miles with a few strides. I really didn't feel great. #1 first mile back up the hill with the wind was a very easy feeling 5:07. The second mile goes up a long very gradual rise that I took at a very relaxed pace. 10:17. #2. I did this repeat back down the gradual hill against the wind which was picking up as I went. The first mile was 04 and I felt very in control. I almost thought I should back off which I did. 10:04. Now I was contemplating on running all the way back up the gradual hill or doing an out and turn around a cone type of thing. I decided on the later and was a bit pissed as I ran 03 for the first mile. I figured I could come back fast but not enough to go under 10. 4:59 for a total of 10:02. A very good step in the right direction. Makes me feel better about the race sunday. Looking forward to running in weather that isn't so hot and humid.

I am hoping in about 4 weeks or just after tcm that I can do this workout again at sub 10 for all three. Much to get to prior to that. Some more pace workouts as well as some faster 1000s with active recovery. Oh yeah and 15.5 miles this weekend. Looking forward to it.

easy

2007-09-03T09:54:00.000-07:00

Today was going to be an easy 12 as I have a workout scheduled for tuesday am. I felt ok for the first few miles but it was very humid and cool so I decided to really take it easy. Days like today make it difficult to get anything done. I was dripping wet and I only ran 12 miles easy.

I just need to keep plugging away. Judge my workouts more by effort and less by the watch and keep going. I know in the back of my mind that things will get better. Looking forward to the cold weather at this point. This has been a very difficult buildup.

Saturday night I batended at my second job in Mantorville. A woman approached the bar and asked if I was going to the olympics. Olympics? I have been asked this by way too many people over the past 10 months. It is funny to hear someone so far out of the loop say something like that and then argue with you about something they have absolutely no knowledge of. It has been very draining to explain that I will have no shot of making the top three at the trials and that just qualifing is really what I was looking for. Once again this is very draining and I can't wait for it to stop.

US 5k

2007-09-02T20:11:00.000-07:00

Today prior to my run as my wife was sleeping, I was able to watch the last day of the world champs. I held off on looking up the results in order to really enjoy the surprise of the events. Wow was I on my feet with the goose bumps on the last 200 of the mens 5k. Great stuff. Just wish Teg could have had another few meters. He could have had a bronze to go with Lagats gold.

Felt better today. I had 10 strides on the schedule so I did those and also carried a water bottle. It once again was a bit warm so I thought I could use the extra fluids. I did the strides at a moderately quick pace as my legs are still a bit "tight" from the workout Friday. Does that mean I am doing something? Hope to see results tuesday as it is really my first big workout with 3 x 2 miles with 3 min rest. I will have had three easy days leading up to it so I am hoping to be fresh and feeling to bust one. My focus now turns to city of lakes a week from today. I have a easier week at home and school starts so the stress level should be better for this week.

Tired/Sore/Stressed

2007-09-01T20:07:00.000-07:00

Today was an easy 12 that felt like a tough 12. I have been seriously stressed the last few weeks with lifes up and downs. It makes running on days like today tough. I got through the run and analyzed it this way. The workout friday eve was tough. Not only on my body as far as being tired but also on my quads. All of the downhill running tore me up a bit more than normal. I was pretty dehydrated as well. I left for the run at about 2:30 so it was warm. Oh well have to take the good with the bad and move on. Looking forward to the next week and the change in phases as my training will tell me where I am fitness wise.

2 runs

2007-08-31T06:47:00.000-07:00

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

2007-08-31T06:45:00.000-07:00

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

Long run

2007-08-29T09:06:00.000-07:00

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????

2007-08-28T21:47:00.000-07:00

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

2007-08-27T05:58:00.000-07:00

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

2007-08-26T05:56:00.000-07:00

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

2007-08-25T07:11:00.000-07:00

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

2007-08-24T18:13:00.000-07:00

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

2007-08-23T18:08:00.000-07:00

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

2007-08-22T08:33:00.001-07:00

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?

2007-08-21T09:18:00.000-07:00

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

2007-08-20T09:16:00.000-07:00

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

2007-08-19T09:11:00.000-07:00

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???

2007-08-18T08:28:00.000-07:00

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

2007-08-17T08:26:00.000-07:00

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

2007-08-16T18:48:00.000-07:00

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

2007-08-15T20:20:00.000-07:00

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???

2007-08-14T21:50:00.000-07:00

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

2007-08-13T22:03:00.000-07:00

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

2007-08-12T09:43:00.000-07:00

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

2007-08-11T08:28:00.001-07:00

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

2007-08-10T08:26:00.000-07:00

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

2007-08-09T08:16:00.000-07:00

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

2007-08-08T08:14:00.000-07:00

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

2007-08-07T13:27:00.000-07:00

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

2007-08-06T13:25:00.000-07:00

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

2007-08-05T19:35:00.000-07:00

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

2007-08-04T13:16:00.000-07:00

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????

2007-08-03T13:12:00.000-07:00

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

2007-08-02T13:10:00.000-07:00

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

2007-08-01T11:44:00.000-07:00

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.

one step forward two steps back

2007-07-31T08:04:00.000-07:00

Today I did 6 x 1k with 3 min rest. I have done this workout in the past with positive results. In fact I did this workout about the same time last year and had better results. Today was not my day. the first one was completed 3:13. I went through the first 200 in 36 right on. I was thinking great right on pace. As I finished I was thinking what? Number 2 was a bit better, 3:06. 3:12/3:07/3:08/3:09. I am not feeling great post workout. I have such a long way to go that things will come around. Last year at this time under similar conditions I ran 5-10 seconds faster per repeat.

RR

2007-07-30T21:55:00.000-07:00

I got out about 8:00 am today. I ran a very hilly route but I took it easy. I have 1000s on the schedule for tomorrow. Should be interesting as it is supposed to be very hot.