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.
Tuesday, June 30, 2009
Monday, June 22, 2009
Carnage
Monday the 15th
13 miles easy. Feeling better building up the mileage.
Tuesday
twisted my ankle a mile in today. Got up and finished 12 miles. No damage.
Wednesday
16 miles... A tough route. Part of the med city course and beyond. Feeling stronger.
Thursday
12 miles plus drills.
Friday
Weather was a bit rough today.
I did 6 x short hills today. That was about all I could handle.
Saturday
14 miles with my wife alongside on the bike. Nice to have her there. Looked up the results of gmas prior to the run. I came away mostly disappointed. The weather every year is getting worse. Just when you think it can't get any worse, it does. Not sure what they can do but move it to early may. That won't happen.
Sunday
Very humid today. I ran an easy 11. I saw a guy up ahead on the sidewalk. I was halfway through my run so I thought I should attempt to catch him. Man did I pay. Very humid.
Kudos to Raabe on his run. What a great secret that is. Knowing you are fit and coming in and shocking the B level kenyans. When you take that next step in your training like he did, and know that you are moving to another fitness level, what a great feeling....something we are all striving for.
Miles for the week 90.
Hoping for 100 next week. I have a very difficult work week and then things will cool off a bit. Workouts will start soon. I am ready.
13 miles easy. Feeling better building up the mileage.
Tuesday
twisted my ankle a mile in today. Got up and finished 12 miles. No damage.
Wednesday
16 miles... A tough route. Part of the med city course and beyond. Feeling stronger.
Thursday
12 miles plus drills.
Friday
Weather was a bit rough today.
I did 6 x short hills today. That was about all I could handle.
Saturday
14 miles with my wife alongside on the bike. Nice to have her there. Looked up the results of gmas prior to the run. I came away mostly disappointed. The weather every year is getting worse. Just when you think it can't get any worse, it does. Not sure what they can do but move it to early may. That won't happen.
Sunday
Very humid today. I ran an easy 11. I saw a guy up ahead on the sidewalk. I was halfway through my run so I thought I should attempt to catch him. Man did I pay. Very humid.
Kudos to Raabe on his run. What a great secret that is. Knowing you are fit and coming in and shocking the B level kenyans. When you take that next step in your training like he did, and know that you are moving to another fitness level, what a great feeling....something we are all striving for.
Miles for the week 90.
Hoping for 100 next week. I have a very difficult work week and then things will cool off a bit. Workouts will start soon. I am ready.
Tuesday, June 16, 2009
Damage done
Monday June 8
10 hilly miles with 5 drills. Backwards running, high knees, ect. Felt strong on the hills. Starting to gain some mo...
Tuesday
11 miles and my first double. I had training at 6:20 am so I had to get up at 4 just to get 7 in.
Wednesday
14 miles. It was a bit warm today and this run was tough. I ran my north east route which is challenging from miles 5-9.
Thursday
10 miles easy. I needed a rest day. Funny how far out of shape you can get with a few down weeks.
Friday
12 easy
Saturday
I did 4 x hills today. Running up these hills at a 6:30 effort. The hills remind me of the hills in boston. Long and sometimes steep. I jogged back down them but should have WALKED. I have been sore in the quad area since. It is now Tuesday and I still have some soreness.
Sunday was an easy 9 miler to cap off 80 miles for the week.
Looking for 90 next week if my legs finally repair. It is a bit discouraging because I am not doing anything yet.
10 hilly miles with 5 drills. Backwards running, high knees, ect. Felt strong on the hills. Starting to gain some mo...
Tuesday
11 miles and my first double. I had training at 6:20 am so I had to get up at 4 just to get 7 in.
Wednesday
14 miles. It was a bit warm today and this run was tough. I ran my north east route which is challenging from miles 5-9.
Thursday
10 miles easy. I needed a rest day. Funny how far out of shape you can get with a few down weeks.
Friday
12 easy
Saturday
I did 4 x hills today. Running up these hills at a 6:30 effort. The hills remind me of the hills in boston. Long and sometimes steep. I jogged back down them but should have WALKED. I have been sore in the quad area since. It is now Tuesday and I still have some soreness.
Sunday was an easy 9 miler to cap off 80 miles for the week.
Looking for 90 next week if my legs finally repair. It is a bit discouraging because I am not doing anything yet.
Wednesday, June 10, 2009
A good week
Last week went well. Nothing really new to report. 70 miles all on singles. I am hoping for 80+ this week which puts me right on schedule for workouts or what I call workouts starting the week of July 4. I have been slowly adding things to my runs. Hills, a day of drills, some speed stuff. Nothing structured or planned yet. I have yet to really sit down and get a 14 week workout schedule together. I have been very busy at home and with the kids as active as they are it makes it hard to justify sitting down for a few hours to hammer out a workout schedule. I hope to post more frequently as the 4th of July quickly approaches.
Looking forward to reading about grandmas. Some fellas are really ready to roll. Can't wait to read the post race blogs. Go get em...
Looking forward to reading about grandmas. Some fellas are really ready to roll. Can't wait to read the post race blogs. Go get em...
Monday, June 1, 2009
Getting back
Here is a brief recap of the past 3+ weeks of running or lack there of. Post fargo I ran a whole 29 and 25 miles. Last week I logged 45. This week I am shooting for 55-60. I hope to return to 100 by the end of this month. I have a few thoughts about what I will change leading up to this segment of training for chicago. Some things will be the same. I hope to squeeze in a few more 22-24 mile days ending at an uptempo pace. Something I read about Khalid K's training years ago. I hope to post more often as I get going but for now it will be very infrequent. Thanks for the kind words from Nate and Eric. I wish we could have met up there prior to the race Eric. Great site you set up. Looking forward to more.
Sunday, May 31, 2009
Fargo recap
A big gap between posts. I decided to jump back into the blog after reading several local elite blogs and learning a bunch about them and their training. I find them very interesting. I figured I would recap the fargo marathon and go from there to the present which right now can't be that interesting.
Fargo 2009. 3 weeks past.
My thoughts leading up to fargo.
1. Get back into that form that I had near Chicago 06. By this I mean not necessarily run that fast but get close.
2. Win the race. More on this later.
3. Have a positive experience.
My fitness leading up to Fargo.
1. I changed up my training this year. Following to some extent, Brad Hudson's marathon program. This also got me closer to what I was doing in 06.
2. The three races I ran prior to the marathon were very up and down.
3. I had more long runs 22+ than ever before.
4. My marathon pace runs were very consistant and more prevalent even reaching 16 miles.
Things were looking up prior to Fargo. I thought I was in 2:22 to 2:25 shape on a good day with some help. We drove up late thursday in order to relax all day friday prerace. Friday am I ran a short shake out around the dome which was a stones throw from our hotel (thank you Mark). 20 minutes around the dome. Weather was cool and a bit windy but not bad. Packet pick up was next. There was some confusion about which race some of the Kenyans would enter. I attempted to steal a peak at the list without much success. I figured there would be more Kenyans in the half than the full and my main competition would be a kenyan and a few guys such as Eric Sondag from last year. I ran into Eric who co owns a running store in downtown fargo. He informed me about the press leading up to the race and the what I like to call the Kenyan awe. At this point the rage was starting to build. A few more comments and I was burning inside. How dare they come up there with all the forces to take our race. Eric told me last years winner was pretty pissed as well. It seems the americans are ready to take on the africans head to head.
Race morning came with slight winds and frost on the ground. My thoughts were to go out with the Kenyans. Be it a sub 1:10 pace for half or not. I would however not go out slower than 5:30 pace. A short warmup and another talk with a pissed off american and I was ready to go. There were about 5-6 kenyans at the start and a quick scan lead me to think I was going to have some company. I saw only one half bib. I knew however that they didn't want to run hard to pick up THERE check. First mile 5:28 with a pack of 4 kenyans behind. I sped up a bit to catch a group of 3-4 guys running 5:30s. After 2 miles 11:00 I knew we weren't going to run sub 2:22. The Kenyans were a ways back and not really gaining. Seemed to be slowing. I had a pretty tight right calf so I was content in our little group to run 5:30s. The course was great. Flat but I wouldn't call it lightning fast. Like Chicago. The road was very narrow at times and the water stops were a mess. We reached mile 6 right on 5:30 pace. I was concerned about my calf but the kenyans were not in sight. I thought I was in 2nd for the marathon guys. Eric last years winner had to be about 30 seconds ahead. I just knew it. As we reached mile 8 I could feel the pack starting to break. Some of the guys were struggling a bit and the wind was in our faces as we headed back north. My calf loosened enough and I decided to make an attempt to catch Eric. He had enough in him to keep me about 15 seconds back. Once we approached the turn around for the marathoners and the finish for the half marathoners I realized this wasn't Eric ahead of me and I was in the lead for the marathon. I crossed the half timing mat at just under 1:12 feeling very controlled and relaxed. As I approached a hard right turn just after the halfway point I saw the group of Kenyans. I figured I had about a 3 minute lead. I wasn't that worried at this point. I was more interested in keeping a good pace and staying out of trouble doubling back on the half marathoners and the remaining fullers. Mile 14 5:22. Most of the second half was filled with maintaining the pace and staying out of trouble coming up to the water stops. I didn't take any water the whole race so atleast I wasn't hasseled with that. I had 4 bikers and a few motorcycles leading to part the way. Mile 20 was 5:21 and my thoughts started to turn to when and if the Kenyans could catch me. I knew with a three minute lead at half and with some low 5:20s mixed in, they would have to run 5:10s or under to catch me. Mile 24 was the only bad point in the race for me. A bit of dizzyness and nausea lasted about 30 seconds. I righted the ship for a 5:38 and ran full of energy and strength towards the fargo dome. The finish was great. As I came down the tunnel the dome was rocking and I made one last push feeling very strong towards the finishing tape. I was a bit taken back by this and it is one of those moments I won't soon forget. 2:24:33. I am very satisfied with this as I ran the last 17+ miles alone. My mile spread was a low of 5:21 and a high of 5:39. Not bad for all alone.
The whole experience ranks right up there for me. The fans the course the race director the whole thing. I will be back some day. Maybe 2010.
Fargo 2009. 3 weeks past.
My thoughts leading up to fargo.
1. Get back into that form that I had near Chicago 06. By this I mean not necessarily run that fast but get close.
2. Win the race. More on this later.
3. Have a positive experience.
My fitness leading up to Fargo.
1. I changed up my training this year. Following to some extent, Brad Hudson's marathon program. This also got me closer to what I was doing in 06.
2. The three races I ran prior to the marathon were very up and down.
3. I had more long runs 22+ than ever before.
4. My marathon pace runs were very consistant and more prevalent even reaching 16 miles.
Things were looking up prior to Fargo. I thought I was in 2:22 to 2:25 shape on a good day with some help. We drove up late thursday in order to relax all day friday prerace. Friday am I ran a short shake out around the dome which was a stones throw from our hotel (thank you Mark). 20 minutes around the dome. Weather was cool and a bit windy but not bad. Packet pick up was next. There was some confusion about which race some of the Kenyans would enter. I attempted to steal a peak at the list without much success. I figured there would be more Kenyans in the half than the full and my main competition would be a kenyan and a few guys such as Eric Sondag from last year. I ran into Eric who co owns a running store in downtown fargo. He informed me about the press leading up to the race and the what I like to call the Kenyan awe. At this point the rage was starting to build. A few more comments and I was burning inside. How dare they come up there with all the forces to take our race. Eric told me last years winner was pretty pissed as well. It seems the americans are ready to take on the africans head to head.
Race morning came with slight winds and frost on the ground. My thoughts were to go out with the Kenyans. Be it a sub 1:10 pace for half or not. I would however not go out slower than 5:30 pace. A short warmup and another talk with a pissed off american and I was ready to go. There were about 5-6 kenyans at the start and a quick scan lead me to think I was going to have some company. I saw only one half bib. I knew however that they didn't want to run hard to pick up THERE check. First mile 5:28 with a pack of 4 kenyans behind. I sped up a bit to catch a group of 3-4 guys running 5:30s. After 2 miles 11:00 I knew we weren't going to run sub 2:22. The Kenyans were a ways back and not really gaining. Seemed to be slowing. I had a pretty tight right calf so I was content in our little group to run 5:30s. The course was great. Flat but I wouldn't call it lightning fast. Like Chicago. The road was very narrow at times and the water stops were a mess. We reached mile 6 right on 5:30 pace. I was concerned about my calf but the kenyans were not in sight. I thought I was in 2nd for the marathon guys. Eric last years winner had to be about 30 seconds ahead. I just knew it. As we reached mile 8 I could feel the pack starting to break. Some of the guys were struggling a bit and the wind was in our faces as we headed back north. My calf loosened enough and I decided to make an attempt to catch Eric. He had enough in him to keep me about 15 seconds back. Once we approached the turn around for the marathoners and the finish for the half marathoners I realized this wasn't Eric ahead of me and I was in the lead for the marathon. I crossed the half timing mat at just under 1:12 feeling very controlled and relaxed. As I approached a hard right turn just after the halfway point I saw the group of Kenyans. I figured I had about a 3 minute lead. I wasn't that worried at this point. I was more interested in keeping a good pace and staying out of trouble doubling back on the half marathoners and the remaining fullers. Mile 14 5:22. Most of the second half was filled with maintaining the pace and staying out of trouble coming up to the water stops. I didn't take any water the whole race so atleast I wasn't hasseled with that. I had 4 bikers and a few motorcycles leading to part the way. Mile 20 was 5:21 and my thoughts started to turn to when and if the Kenyans could catch me. I knew with a three minute lead at half and with some low 5:20s mixed in, they would have to run 5:10s or under to catch me. Mile 24 was the only bad point in the race for me. A bit of dizzyness and nausea lasted about 30 seconds. I righted the ship for a 5:38 and ran full of energy and strength towards the fargo dome. The finish was great. As I came down the tunnel the dome was rocking and I made one last push feeling very strong towards the finishing tape. I was a bit taken back by this and it is one of those moments I won't soon forget. 2:24:33. I am very satisfied with this as I ran the last 17+ miles alone. My mile spread was a low of 5:21 and a high of 5:39. Not bad for all alone.
The whole experience ranks right up there for me. The fans the course the race director the whole thing. I will be back some day. Maybe 2010.
Monday, February 23, 2009
Never get too high or too low
I can explain the title. I learned so much the year I qualified. One thing I always stuck with was the title above. A good workout or a bad one, keep an even keel. I know I missed blogging for more than a week. Actually two weeks. I am going to start with the 16th and go from there. The week from the 9th to the 16th went well.
Feb 16. 14 miles easy.
Feb 17. 5 x 800 uphill runs 2:50 with a long jog back down. Felt ok. Not as sharp.
Feb 18. I don't like to do back to back workouts but yeasterdays workout left me feeling a bit empty. Today was 3 x 15:00 minutes at 5:20/5:10/5:00 with 3 minutes rest. I stopped at 10 minutes on the last one feeling like I could have done it but I didn't want to push through with the anticipation of fridays long day. I left feeling pretty good.
Feb 19. Easy day 11 miles very easy 6:45 to 7 min pace
Feb 20. 18 miles at 6 minute pace. I chose a good day to do this. Weather was 5 degrees with light south winds. I chose a hilly early part of the route ending with some hills. I finished at 5:58 pace. Really encouraged by this workout this early. Saturday and sunday were 15 and 14 miles with some buddies.
Goals for this week are to maintain fitness meaning no huge workouts and to start push ups and sit ups at 50 push and 100 sit. Also to again get 105 or better miles. I have been very consistant in this so far. Things are rolling well.
Feb 16. 14 miles easy.
Feb 17. 5 x 800 uphill runs 2:50 with a long jog back down. Felt ok. Not as sharp.
Feb 18. I don't like to do back to back workouts but yeasterdays workout left me feeling a bit empty. Today was 3 x 15:00 minutes at 5:20/5:10/5:00 with 3 minutes rest. I stopped at 10 minutes on the last one feeling like I could have done it but I didn't want to push through with the anticipation of fridays long day. I left feeling pretty good.
Feb 19. Easy day 11 miles very easy 6:45 to 7 min pace
Feb 20. 18 miles at 6 minute pace. I chose a good day to do this. Weather was 5 degrees with light south winds. I chose a hilly early part of the route ending with some hills. I finished at 5:58 pace. Really encouraged by this workout this early. Saturday and sunday were 15 and 14 miles with some buddies.
Goals for this week are to maintain fitness meaning no huge workouts and to start push ups and sit ups at 50 push and 100 sit. Also to again get 105 or better miles. I have been very consistant in this so far. Things are rolling well.
Subscribe to:
Posts (Atom)