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.
Wednesday, October 10, 2007
Tuesday, October 9, 2007
Massage
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.
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.
Monday, October 8, 2007
77 posts
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.
Sunday, October 7, 2007
TCM Metcalf
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.
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, October 4, 2007
Thursday easy
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.
14 miles for the day and looking to have fresh legs this weekend. Hope to post something after the race this weekend.
Wednesday, October 3, 2007
2 days without a blog
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.
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.
Monday, October 1, 2007
baby steps
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.
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.
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