Hitting the reset button

Today I woke up and realized that I've had enough of floundering in running no-man's land.  After many consecutive weeks of slow miles in the 40 to 45 miles per week range, a diet that has consisted of copious amounts of sugar, fat and empty calories, staying up late (relatively speaking), sleeping in, no conditioning and no long runs, its time to get back on track again (Pun intended).  I did plan on a cut back after the marathon, but this has gone on long enough.  Today I pencil out a plan and since January 1 lands on Sunday, I have a perfect day to launch!

So really, today is day one of the planning stage!  Pretty exciting if I do say so myself.  For those of you like me (habitual planners) these are great days.  You start with a blank sheet of paper or squeaky clean Excel spreadsheet and map out your goal.  It all seems so easy on paper, right?  Today we start with a to-do list, with first item of business, a trip to the grocery store and menu plan (yay, more planning! A to-do list within a plan within another plan!!!)  Right now the cupboard is bare and our leftovers consist of rice pudding, sweet potatoes (not the healthy kind, but with lots of butter and cream) peppermint bark, Swedish meatballs, eggnog, and those addicting peanut butter and chocolate rice crispy treats!  I can see two big cannisters of FunkyChunky popcorn by the fireplace; both are unopened, which gives you an idea of how much sugar has been consumed in my house.  There is not a piece of fruit or any vegetables to be found!  Oh wait, I found a bag of uncooked cranberries!  All is not lost.

For Christmas I did get myself a new pair of shoes, the Brooks PureConnect.  Another light-weight minimalist shoe that fits super snug and wraps my skinny feet nicely.  With the achilles and feet issues I've had over the past year, I won't be using these for anything, but short speed and tempo work.  They look pretty cool and I'm all about cool!

Thanks to William, William, William and Malena for the Christmas Day run through Ramsey Park!  Don't forget that hills are your friend!

Happy Running,

Rick

Night Ranger

The title of today's post is referring to my new running persona, not the ridiculously lame 80's band of the same name.  I have been doing almost all my runs in the evening, sometimes relatively late.  I have almost completely bagged my mile training program, as I am enjoying my long, slow leisurely evening trail runs too much.  We've also been having some mild weather, which makes being outdoors more tolerable.  I managed over 50 miles this week and will gradually start building my miles over the coming weeks, so that when my marathon training begins in earnest around mid-January I will be in the 60 to 70 mile per week range.  I broke 2,700 miles for the year, which is a personal best and should end 2011 around 2,800 miles.  I think I'll shoot for 3,000 miles in 2012 and also break the 100 mile mark for a week.  Oh, and of course, break 3-hours!

Looking forward to spending Christmas Day at Mom's this year.  She has managed to get everyone together, so should be a large and festive get-together.  We have a few runners in the family, so I'm organizing a Christmas Day run through beautiful Alexander Ramsey Park.  Join us if you are in that neck of the woods.

Why is it, I can comfortably run 15 or 20 miles on a Sunday morning and my legs feel okay, but I spend an hour or two walking around a shopping mall and I feel like I'm going to collapse under my own weight?  My legs and feet are really, really sore and mentally I am completely drained.  Don't know how people shop on a regular basis.  It's a tough sport!

Happy Running!

A New Student!

I'm teaching a new student.  After many years of competitive gymnastics, my daughter has decided to give running a try.  We just completed our first week and I am quite impressed with her endurance.  We are aiming for a spring 5k, not just to finish, she has already done that twice this week; no we have bigger and better things planned.  She should easily be able to run sub 22 by April and if she wants to work really, really hard she could possibly break 20 minutes.  Now I have to be realistic and remember this is a 16-year old girl we are talking about; she's got better things to do than follow her old man's training regimen, but I honestly believe that the sky is the limit with this kid.  Hopefully I can instill in her a love for running.  Hey it's a lot safer and easier on the body than gymnastics!

I continue to plug along with my 45-mile weeks with some "just okay" speed work.  I have to be honest, my heart is really not in this mile training thing.  I just want it to be over, so I can start logging some real miles again.  I'm kinda eyeing Green Bay as a spring marathon, but we shall see.  As a life-long Viking fan, the thought of running near Lambeau makes me a little queasy!  However it appears to be a pretty flat course with the weather being the only wild card.  It's also a small race and a 3:02 or better finish would put me first in my age-group! (Based on last year's results.)

A couple of "running moments" this week.  The best was being able to run with my daughter; what fun.  A distance second was my late evening Saturday run.  I missed the early morning eclipse, but ran to a stunning and bright full moon.  Turned off the headlamp and ran my favorite trails to the moonlight.  God I love running!

Happy Running!
Rick

It's official. Winter is here!

We got just enough snow to make a mess of the sidewalks and side streets.  The challenge of running through the winter is making the time and finding safe venues to run.  Saturday night, during the snowfall, I had a fantastic trail run, but after a day of sunshine and melting, the soft, fluffy snow turns to an icy, crunchy and slippery mess.  I tried to make make the best of it by running to the local high school (about 3 miles) then doing some speed work on the high school track (another 3 miles) then after cooling down, I ran back home for a grand total of about 9.4 miles.  Hey, its a lot of futzing around, but it beats running on the treadmill.  I did manage around 45 miles this week, which is the most since Twin Cities Marathon training cycle.  I did manage some speed work, but to be perfectly honest I'm really sick of the training for the mile.  I rather be focused on ramping up and racking up some real miles, but I realize it's still too soon.

I ran a couple of times with my lovely daughter.  She has agreed to let me put together a 5k program for her.  We should have her in racing condition by April and the Get in Gear 5K.  She does not have any experience running, but is incredibly fit and an enthusiastic student eager to discover the joys of running.  We did a VO2 max test on Saturday and we discovered she has a naturally high level.  We ran a mile at a pretty good clip and her heart rate hardly budged.  I think as long I can keep her interested she has a good shot at a sub 20 5K.  Good job Malena!  Speaking of instruction I have signed up for another marathon clinic in 2012.  My marathon clinic will begin March 1st, so if you know of anyone looking for some marathon instruction have them give me a call or shoot me an e-mail.  My number is 952-215-2236.

Had a great running moment this week.  I was forced to listen to Christmas music most of the day Saturday and during my evening run I felt the need to "cleanse the musical palette" if you will.  The perfect remedy was to listen to Smashing Pumpkins' Siamese Dream which was just reissued this week.  The perfect answer to listening to Jingle Bells and the like for 6 straight hours!  I'm not a Scrooge, but I can only take Christmas music in small doses.

Happy Running!
Rick

No Turkey Trot for me...

Not only did I not participate in a local Turkey Trot this Thanksgiving, I did not run at all Thursday.  I was feeling particularly lazy on Thursday, so I decided to give my body a well deserved rest.  I didn't get my planned 3 naps in, but it was a good, relaxing day nonetheless.  It was a good running week all in all, including some pretty good speedwork along with an enjoyable trail run tonight.  I decided to drive to Highland Park and get lost on one of the many trails there.  I was completely disoriented and had to resort to checking with my trusty Garmin.  In fact, I discovered a feature that I didn't know was there; its called "Back to Start."  I just pushed the button and my watch would tell me where and when to turn.  Its not like I was lost in the wilderness, but a cool feature regardless.  An electronic trail of bread crumbs if you will...  I'm really enjoying my night time runs; in fact they seem to be getting later and later.  I'm kinda wondering what it would be like to do a few midnight, winter runs.  I like the solitude.

I hope everyone had a great Thanksgiving.

Happy Running!

Inside-Outside Morning-Evening?

It was a week of strange combinations for me.  I usually a morning-outside runner, but since turning 50 my ability to drag my butt out the door in cold weather has considerably decreased.  Also, since this was the first week of my planned speed-work I thought it best to move in doors.  I did a couple of morning runs, but mixed it up with some evening runs as well.  Strap on the head-lamp and make the best of it.  I did manage to get some speed work in, but fell a little short of my goals.  Monday night, I attempted to do 8x400 meters outside; with it getting dark so early I never felt comfortable opening it up and only managed 1:20 to 1:25 pace.  Thursday night on the treadmill I ran 2x2400M at about 6:20 pace and Friday night, again with the treadmill, I ran 3x1miles at 6:04, 5:59 and 5:52, which I felt was the best run of the week.  I've felt a little run down this week, maybe its the weather, but I'm thinkin' I need an iron supplement.  Tonight was my "fun-run."  It was a beautiful night, 17 degrees and the first snowfall.  I put on my headlamp and did 7.5 miles of very slow (plodding actually) trail running.  The combination of the temp, wooded trails, snow pack, headlamp and M83 on my MP3 player made it a pretty amazing run.  I love it when that happens.  You go out feeling kinda tired and mopey and it turns into the best run of the week.  Running is funny that way.

Happy Running!

Habitual Planner

The racing season and Grand Prix are over.  You would think that I would take a few weeks off and not think about running for awhile.  Not the way my brain is wired.  I spent the week running casually with no plans for any races or training program in place and felt like a ship without a rudder.  It was only one week, but I need to have a race or a goal or a training plan or I'm just not happy.  Luckily, in my in-box was next year's Grand Prix schedule and first up is the Meet of the Miles at the U of M Fieldhouse on Janaury 9th.  Ah, only 8 weeks away and a perfect time to develop and design an 8 week plan to break 5:20.  Penciled it out this morning as a matter of fact, then went running; with a purpose.  My obssessive, compulsive need to plan was not yet satifisfied, so I quickly laid out an outline for a plan through May.  After the Meet of the Miles, I'll only be 19 weeks out from a couple of spring marathons that I have my eye on, Green Bay or Fargo.  (I'm a sucker for exotic locations!)

Here is a typical week for my sub-5:20 mile:

Monday - 45 to 60 minutes easy plus 30 to 45 minutes conditioning/weights

Tuesday - 4x400m at current mile pace followed by 4x400m at goal pace.  2 minutes between 400m and 3 minutes between sets.  Also 2 miles warm-up and 1 mile cool down

Wednesday - 45 to 60 minutes easy plus 30 to 45 minutes conditioning weights

Thursday - 2x2400m at 5k pace

Friday -  45 to 60 minutes easy plus 30 to 45 minutes conditioning weights

Saturday - 12x100m strides or 12x100m hill repeats

Sunday - 90 minutes easy

I'm looking forward to see how fast I can get this 50-year old body to move. 

Happy Running

Enjoying another good week of running...

Had another week of easy miles and relaxed running, capped off with some racing fun on Sunday.  I'm really enjoying what I call my 20/20/20 work-outs.  My running version of Herman Cain's 9/9/9 plan!  I've been heading to the gym and running 20 minutes on the treadmill as fast as I can.  This is followed by 20 minutes of weights, core conditioning and other type nonsense and capped off with 20 minutes of treadmill work as fast as I can go.  Certainly not a plan that is going to win me the Republican nomination for president, but who would want that job anyway!  Hey, I'm up to 6 chin-ups!  Not bad for a 98-pound weakling!

Rocky's Run was today; the 6k version this year.  I really enjoyed it and am very happy with my 24:14 finish.  Lots of hills, hairpin turns and WIND.  Ran a smart race and had a nice even effort.  I benefited of running with some of the women's U of M Cross County team (must have been the B-squad!!) who had a coach running with them.  He coached them every step of the way, letting them know to go easy and relaxed up this hill, race down that hill, lets hit our stride on this flat portion, open it up here etc.  I did my best to run like a girl!  I don't think we will have official race results for this race however.  It was timed the old-fashioned way, with tear off tabs that get placed on a spindle at the finish.  The wind was so strong that a bunch of the tabs blew away; it was pretty hilarious watching race officials chasing scraps of paper down the fairway!  Maybe they will invest in chip timing next year.

This was the last race of the season and for 2011.  It was a pretty good racing year.  I was able to set PR's in the 5k, 10K and Marathon.  It also looks like I'll win my age group for the Grand Prix and finish 5th overall.  I learned a lot this year, training the way I did and am looking forward to more PR's next year.  I think I proved that you CAN teach a very old dog new trick.  Maybe even the elusive sub-3 hour marathon barrier will fall.  Thanks to all that I have run with and offered advice; it was greatly appreciated.

Happy Running!

Enjoying the fall and putting things in perspective.

Pretty good running week.  No big mileage numbers to brag about, no PR's or major breakthroughs.  But more importantly, I had a couple of runs that remind me why I do this.  Tuesday night I told my daughter that I would meet her at the gym.  She would drive and I would run.  It's about 6 miles to the gym and it was completely dark.  I put on my headlamp and headed out the door.  Nothing to write home about until mile 3, when everything just started to click.  Everything felt effortless and fluid.  With each quarter mile I would decide to push a little harder.  By mile 5, I was hitting a sub 6:30 pace and it still felt incredibly easy.  I was on a dirt path, completely dark with only my little headlamp lighting the way.  These runs are few and far between, but for about 15 minutes on a Tuesday night I found myself "in the zone."  Nothing else to say other than it was just plain fun!  I also had a good workout at the gym and some quality time with my lovely daughter.  Thursday night it happened again, only on the treadmill this time.  I did a couple of short runs in between some conditioning and found myself running under 6:30 pace with no effort.  Never happens twice in a week.

Saturday I was working at the running store.  A dad and his young daughter come in to look for some new running shoes for Dad.  He tells me a little bit about his running and what he is looking for.  I ask some more questions, look at his gait and start recommending some shoes.  He then tells me that what he is really looking for is a shoe with a lot of cushion and support, just for security on his right foot, where he had some surgery.  He didn't share any more, but I wanted to know more about the surgery and the extent of his injury.  Turns out his right foot had been completely severed in a boating accident and then reattached!  He had no feeling in that foot, but continued to run!  I watched him run and his form was absolutely perfect.  Incredible.  The story doesn't end there.  About 30 minutes later the daughter returns to the store, with her Mom this time.  The 10-year old daughter, obviously following here Dad's lead wants a pair of running shoes so that she can start preparing for cross-country and track!  (She's a 4th grader)  Its people like this who continue to run through horrific circumstances or during their chemotherapy treatments (we have someone doing that in our Wednesday run club) that are really inspiring.  Plantar Fasciitis doesn't seem like such a big deal.

Happy Running!

Getting a little antsy...

So after several weeks of not even breaking 40 miles per week, I find myself getting a little antsy.  I've been spending more time in the gym, but still not exactly sure what to do with myself.  Feeling like a slacker, but its still way too early to start training for anything.  I guess its a good sign that feel the need to dive back into some serious training, but being in no-man's land like this is not easy and no fun.  Good news is that my foot is starting to feel a bit better on the lower mileage regimen.

Had another good Sunday medium long run today.  Was out at sunrise and found a very hilly route and managed a sub 8 effort for 10 miles.  Felt super strong at the end and was up to 10k pace for the last mile or so.  Hoping for some nice weather in a couple weeks for my cross-country effort.  It will for sure be a PR race, as I have never raced a 6K before.  Hmmm, 3.72 miles....  I think I'll shoot for sub 23.  Should be doable as long as we don't have to wear snow shoes!

Happy Running!

Ho Hum: Part Two

Completed another lackluster week of running.  I spent more time at the gym working out then running.  Today I did manage 10 miles of trail running that was very enjoyable.  Lots of off road and a few miles along the lonely and desolate railroad tracks.  Outside of that run, it was a whole lot of nothing.  I'm trying to enjoy my time off from training, but my brain doesn't work that way.  I like to have the structure and routine of a program with a well defined goal at the end.  Until I figure out what my next move is, I guess I'll go to the gym and condition, maintain a respectable running base and wait for inspiration to strike.

As I mentioned last week, I am looking forward to Rocky's Run in a few weeks.  If anyone is interested, here are the details of the race

Overview

Sunday, November 6, 2011 6K run @ 10:30 AM

Rocky`s Run is a cross country race on the University of Minnesota Golf Course in St. Paul. Rocky Racette was an All-American in track and cross country at the U of M, winning the Big Ten and Drake Relays 5000-meter titles. She died in an auto accident on October 17, 1981. The race is being staged by the many members of the running community who knew and loved her.

Course Description

The 6K course loops around the U of M Les Bolstad Golf Course, 2275 Larpenteur Ave W, St Paul, MN 55113.

The terrain is rolling grass with many turns. It is accurately measured, and spikes are permitted.


Happy Running!

Ho Hum!

The week after the marathon or any big goal race is kinda like the first week of January.  The Holidays are over and things can seem rather bleak and ho-hum.  There was so much time and effort focused on one goal that you seem a little lost afterward.  I did get out the door for a few runs, but they were rather lackluster and not much fun.  Plus its been unusually warm, so you lose some of that early autumn vibe.  The rest has felt good though and now I can set my sights on Rocky's Run Cross Country 8K.  Perhaps will get some nicer weather for the final race of the Grand Prix.  It looks like I might me winning my age group this year!

Congrats to my marathon clinic crew.  Annette hit her goal pace of 4:15 and everyone finished happy and healthy.  Now its on to BQ!!!

Been enjoying my new favorite band of the week!

http://www.youtube.com/watch?v=JwB-iVAfnMo&feature=related

Happy Running!

Twin Cities Marathon Race Report

I want to start by saying I am absolutely thrilled with what I accomplished yesterday.  I really thought it was going to be huge let-down if I didn't break 3 hours.  There was a pang of melancholy just before the finish as I was passing the cathedral and the finish line was in sight from the top of the hill.  Just the last two tenths of a mile down the hill and I would be done.  Right then the church bells started to ring; signifying 11:00. (3 hours from the start) I could see the finish, but knew I would need to settle for a 3:02.  I finished strong and crossed the finish line and saw my wife and daughter waiting.  Okay, not to get too overly dramatic about this, but for the first time after finishing a marathon I started to cry.  Felt kinda silly, but I couldn't help it.  Thanks Kristen and Malena for coming out once again and seeing the old man give this marathon thing another try.  I have to say, it is very satisfying to be setting PR's at age 50!   Here is a quick race report:

It was a near perfect morning; about 45 degrees at the start.  It would warm up a lot during the morning, but I never felt like heat was a factor.  My Garmin was acting weird for the first mile or so as we winded our way from the Metrodome through downtown.  I thought I was on 7:00 pace, but it was close to 7:20.  Not to worry, I wanted to go out slow.  Garmin continued to give me bad readings through mile 2 and 3, so I fell behind a little bit more than I wanted and by the time I locked into marathon pace at mile 4, I had a minute and half deficit, I set out to knock off as many 6:48 miles as possible.  This was going to be the day.  I felt strong through the chain of lakes and down Minnehaha Parkway, then hit a bit of a snag at mile 12 though.  I decided to take a Gu and made the mistake of taking water at the last available spot at the aid station.  I was 30 or 40 feet past the stop when I realized that the cup was about a quarter full.  Not nearly enough to wash down all the Gu deliciousness.  I suffered a bit of a side ache about a mile after that stop, but managed to work through it.  I hit the halfway mark, still down a minute, so got back to business.  Mile 13 was 6:48 and mile 14 was 6:46.  A running buddy met up with me at 14 and offered just the right balance of cheerleading and support.  (Thanks again, Kurt)  Made it down the river road, not making up as much time as I would have liked, but was still feeling good.  Just before we crossed the river, I felt it.  I was convinced this was the day.  I was really cruising across the Franklin Avenue bridge and and I felt as strong as I did all day.  My Garmin shows a 6:42 mile and a matching mile 20.  All I had to do was work up the hill past 22 and I would be home free.  We ran with a college kid from Iowa State, I think his name was Kyle.  To be honest it seems like kind of a dream at this point.  We struggled up the hill together and it took a ton out of me.  I took a Gu at 22, Kurt sent me on my way solo and I gave it one last shot.  Looking back at my official splits, I really needed  closer to a 6:30ish pace to even come close, but my brain function was off and I really thought a 6:40 pace would get me there.  Its just as well because if the reality of it all set in I probably would have let up.  Mile 22 was 6:42 and I was still holding out hope.  Mile 23 was 6:59 and mile 24 was 6:46.  It wasn't until mile 25 that I realized that my math was off.  The clock at mile 25 showed 2:53:30.  There was no way I was going to run 1.2 miles in 6:30; besides my legs were gone so I only managed (according to my Garmin) a 7:10 mile 26. 

It was a great experience and I think I might have done it on a flatter course.  Thanks to everyone who offered me their advice and words of encouragement.  It was by far one of the most memorable and satisfying runs of my life; with or without a sub-3 finish.  Here are some happy pictures to prove it!

I Love this Part...

A couple of weeks ago I had a post titled, "I Hate this Part."  It had to do with the end of the hard training and start of the taper.  Well, the taper is over and all that separates me from race day is tonight and Saturday.  Why do I love this part?  I'm starting to feel rested and relaxed and enjoying the cool fall weather.  I'm excited to go to the TC Marathon Expo and pick up my packet.  It's by far my favorite ritual of the whole ordeal.  I love going out for pasta Saturday night.  I still get a thrill laying out all my stuff the night before and pinning my number to my singlet.  I always sleep well on Friday night, thank God, because I never sleep well on Saturday night.  Its also these two days where I have the hope that I'm going to end the week-end with a shiny new PR or a milestone time.  Anything is possible.  I don't feel fatigued or cranky, aches and pains are few and far between.  I can't wait to run.  It must be all the pent up energy from the taper, but whatever it is, I like it.  Of course this will all give way to nerves and "edginess" Sunday morning, but it's all seems worth it.  In short, it's a very special 48 hours.

Here we go!

Happy Running!

One Week to Go Time!

Capped off week one of the taper with a very fluid 12 miler this morning.  Beautiful late summer morning in the 40's; nice to have one of those "this is why I run moments" so close to the marathon.  That's not always the case this deep into a training cycle.  I am going into this marathon with a better mental perspective then last year.  I was reviewing my training log last year and this same run was noted as "slow, sluggish and not a confidence builder."  I also had a cold within the last two weeks of the marathon and have managed to stay healthy this taper.  My foot was acting up this week, so I think I will make one more trip to the chiropractor for some ultra-sound and a bit of tweaking.  I followed up today's run with an ice bath, followed by a hot bath with Epsom salts, followed by putting my feet up and resting.  I'll be doing lots of that this week.  I hope to get a couple 8 to 10 hours per night sleep-fests!  I'm thinking only my foot can stop me at this point.

I spent some time on my run this morning thinking about what I'm going to do after the marathon.  I was getting pretty excited thinking about all the free time I was going to have.  Outside of the season ending cross country race at the University of Minnesota in November, I plan on cutting back on my running.  I still will run everyday, but will leave my Garmin at home and run for fun only.  Every year I say I'm done with the marathon and this year is no different.  I'm thinking I may focus on shorter distances, as I perform better at 10K and shorter races anyway.  How fast can I run a 10K in my 50's? it may be fun to find out!  The other type of running that intrigues me is trail running.  I like the idea of spending the week-end camping and going for long runs in the wilderness.  Kinda of a running recluse.  Maybe I'll even grow a beard!  To be honest though, I don't see myself becoming a scruffy, granola-eating, flannel wearing, philosophical, laid back running hermit, but stranger things have happened.  I'm just glad I can still run and have these options; its actually kind of fun to think about it.

So, what have I learned in this training cycle?  I've learned that at 50 I don't recover as fast.  I did increase my mileage by over 20% over last cycle, but my average time went way, way down.  After some of those mid-week 15 mile runs or two-a-days it was a huge struggle to follow up with any type of speedwork.  Also, I am at a point with my running where I require a huge amount of warm-up.  There is no more heading out the door and settling into a good pace within a block or two.  Most days, my first mile or two were spent at my recovery pace.  I also learned to become a more social runner.  This helped keep things fun and fresh.  Lastly, I've learned that this 3-hour goal is not the end-all or be-all of my running.  Sure I want to get there and I want to get there very badly, but if it doesn't happen it won't be a huge fail.  I can honestly say that I have done everything I can to make it happen.  If some outside observer were to look at my plan and determine that I could go sub-3 if I were to increase mileage by another 5%, I think I would have to accept the fact that I'm a sub 3:10 guy and be happy with that.  In other words, I've gone all in and am satisfied with what I have done.  Now lets run!

Thanks to everyone who has followed me over the past 20 weeks or so and also thanks for the words of encouragement from many of you.

Happy Running!

I hate this part...

When I started this blog I mentioned that the marathon was my least favorite distance.  That is not completely true.  I actucally like the training and all the preparation that goes into it.  What I hate is the last two weeks leading up to the race.  All the training and preparation is done and there is nothing you can do at this point to improve your chances of runnng your best race.  There is a lot you can do to mess things up, but as they say in this marathon business, "the hay is in the barn."  These last two weeks your head starts to play lots of nasty games.  It tells you, "you could have trained harder," or "remember that Tuesday when you had a 12 mile progression run scheduled and you bailed?  You'll be sorry!"  Your brain also tells you about how bad the weather is going to be or even worse yet, "what a waste of time this all was, you're too old."  Then lots of things happen during the taper that reinforce these thoughts.  You cut back on your mileage and intensity dramatically, yet you feel lousy.  Your legs ache  and feel heavy on a simple 5-mile recovery run.  You try to knock off a few miles at marathon-pace and its a struggle.  What the hell?  I ran over 90-miles just a few short weeks ago, and now I'm struggling with 50.  Happens everytime and you can't let it get the best of you.  I just need to keep telling myself that; nevertheless, it's still my least favorite two weeks of the running calendar.

I'm happy to see so many people racing and running well.  I'm excited to see how my marathon clinic participants do in Twin Cities' Marathon.  They have been an inspiration to me and have really taught me about perservnerance and dedication.  I tend to caught up in my own training ups and downs and have really appreciated the fact that I can get caught up and hopefully help another runner with his or her struggles or play a small part in their breakthroughs.  Running is really such a wonderful activity.  It does give you back many-fold whatever you are willing to put into it.  I'm so thankful that a friend of mine turned me on to the joy of running back in 1983.  I feel blessed that I can run as well as I do at 50 and if I'm lucky, I can still be doing this when I'm 70!

Oh yeah, I won my first race!  I decided to run an 8K in my hometown.  Timing was perfect as my Pfitzinger plan called for an 8 to 10k tune up race on Saturday.  It was a bit of a windy day and it was an out and back course.  We had our wind to our backs and I knew it was going to be tough coming back.  I went out fast and ran with three or four young whippersnappers.  Mile 1 was 5:54; not bad!  If I could bank some time I could still break 30 minutes, even with the nasty headwind I knew was coming.  Mile two I settled into a 6:03 pace and also passed two of the three whippersnappers.  Just before the half-point turnaround I passed YWS #3.  He was gasping pretty good, so I knew I had this thing in the bag.  I turned around and headed back to town and "Holy Crap! What a wind!"  It had to have been over 20 MPH.  My pace slowed to 6:19 and it was a total struggle.  I did not bank enough time and finished with a disappointing 31:09.  Oh yeah, I never, ever, ever say this, but the course was long; about a tenth too long.

Happy Running!

Welcoming the Taper

It's done.  Everything that can be done is history.  Sure, there are a couple of tune-up runs and one more 17-miler, but there is nothing I can do to ensure a sub-3, outside of proper rest, nutrition and hydration.  Looking back at the last 15-weeks there is not much I would do differently.  I hit my mileage goals and even though I wish I could have completed a couple additional quality runs, all in all I'm feeling pretty good.  Outside of a sore foot I managed to get through it relatively unscathed.  Am I in sub-3 shape?  Well, we're about to find out in 20 days!  There are some promising signs.  I raced a 10K on Labor Day and managed a 37:49; a post 30 PR!  Now, if I plug that time into the handy dandy MacMillan calculator it predicts that I will run a 2:57:30 marathon.  Then there have been some troubling signs.  Take today's 25K performance (please!).  If I plug my 1:47:30 time into the same calculator I get a disappointing 3:08 marathon. (Not even a PR)  If I split the differecne between Monday's "good" performance with today's sub-par performance I end with a 3:05 and change.  A new marathon PR, but not what I'm training for.  Oh well, it's just a calculator, not a cyrstal ball.

Victory 10K Race Report - It was perfect morning, 57 degrees, no wind and low dewpoint.  I was feeling good and thought a sub-38 was doable.  I started out at 6:07, right on pace.  Mile 2 was more of the same and I was just feeling okay.  There is a slight hill to finish mile 3 and it hit me pretty hard and my pace slowed to 6:20 (ugh)  At this point I had resigned myself to a 38:15 or slower finsish.  Then a funny thing happened on the return trip.  I cruised down the hill and kept my stride as the road leveled out.  Holy cow, mile 4 was 5:56; where did that come from?  I was still feeling strong, so just decided to maintain that pace and hang on for dear life.  Mile 5 was 5:58!  I started to struggle a bit halfway through mile 6, but held on for a 6 flat mile and a 37:49 10K.  There is some crazy good comeptition in my age group and ended up 8th in my age group.

City of Lakes 25K - much warmer and higher dewpoint than Monday's race.  I don't want to make that my excuse, but the heat (74 degrees) and humidity were a factor.  I was shooting to beat last year's time of 1:45, but it wasn't meant to be.  I started out way too slow (7:10) and had trouble finding my marathon pace gear.  I finally started to run 6:52's after mile 5 and then was able to start knocking off 5 or 6 6:48 miles.  My legs were not feeling strong. so I was not able to make up much time on the back half.  I decided to settle into a 6:50 pace and hang on.  I ended up with an average pace of 6:55, which is pretty disappointing.  I had enough gas left to propably run another 10 miles at 7 minute pace, but that don't add up to sub-3.

One more tune-up race next Saturday then I get to back-off for real.

Happy Running!

Only 4 Weeks!

One more week of heavy training, one cut back week, two weeks of taper and then its off to the      race(s).  Its all pretty much a mental game at this stage.  I've been reviewing my running log for this training cycle and broken down some of the numbers and done a general review of the training so far.

• Weekly Average - 76.28 - I was hoping to be over 80 for the cycle, but two weeks of bad Plantar Fasciitis pain had me cut back mileage to 55 and 59 miles.  I did set a weekly mileage PR of 94 miles back in July.  I was not able to break 100 miles.  I thought about this, but why risk injury or fatigue for a secondary goal.  I remember an old rule of thumb that said you can determine when you will hit the wall by dividing your weekly average mileage by 3.  Well folks, 76.28/3 = 25.42.  I'll take it!
• Long Runs - I have had 7 runs of 20 miles or more, with the longest being 24.65 back in week 11.
• Speed - this training cycle was definitely one of "quantity over quality."  I don't track things this closely, but I would be surprised if my average pace of all runs throughout the entire cycle was much faster than around 8:20 to 8:30.  The range was 5:41 to 9:44.  I ran no matter what (only one day off the entire cycle) and did a lot running by feel.  I did manage to PR in the 5K back in May with an 18:31 and the mile in January with a 5:27. 
• Injury and Health - the Plantar Fasciitis was my only real problem, but it was and is a significant one.  If I don't make my goal this will be the culprit.  Not only did it hinder me from making my mileage goal, but was definitely the major factor in limiting the amount of speedwork I wanted and needed.  I did learn a lot about perseverance though.  I've been relentless in my treatment of this.  Icing, stretching, massaging etc. have been non-stop.  A big thumbs up to Dr. Ross, who has been a huge help in helping to manage the pain.  Overall health is good right now.  It was a bigger challenge to consume the amount of calories needed (some days over 4,000) and always eat right.  I'm not as dedicated to nutrition as I need to be, but I made huge improvements over previous training cycles.  Sometimes that big cheeseburger or pepperoni/green olive pizza with a beer or two was too hard to pass up.  How else is a growing boy going to get his calories?  Conditioning was strong in the first half, but took a backseat to mileage and PF treatments in the second half. 
• Mental Game - this is why the marathon is not my favorite distance.  You can train for a 10K and not do your best, but there is always another 10K you can do in a couple of weeks.  The marathon is so different because you are putting all your training eggs into one training basket.  18 plus weeks of preparation go into 1 day.  It's hard not to stress a little; okay a lot.  I know, this isn't the Olympics and I won't win any prize money.  No one really cares, but me, if I break 3-hours or not, but this self-imposed time can be tough to get mentally.  Today, I feel pretty good about everything I've done, but the nerves and butterflies are starting to appear.  Can I break 3-hours?  I'd say I have about a 75% chance.  If the weather is good, I have a good taper and simply just have a good day it will happen.  I'm 90% sure that I will PR (3:06 or better)  There is also still a chance that I totally bonk, but I think I have virtually eliminated that chance with the amount of miles logged.

So there you have it; lets put in one more good solid week of training, enjoy the next three tune up races and have some fun!  As I said in one of my first posts, this is supposed to be fun, right?

Happy Running!

No More Lone Wolf.

I've been running pretty consistently for almost 30 years now and have always been a "lone wolf" runner.  I ran solo almost all of the time.  In the last year or so I have opened myself up to running with others and I have to admit that I am enjoying it.  I still really like running on my own and having that time to collect my thoughts, but the social aspect of running is starting to grow on me.  It also seems like a little bit of "social running" begets more "social running.  For example, Saturday morning I was out doing my usual recovery/easy run on my usual trail through Purgatory Park.  Its the same trail I've been running for almost 10 years now.  I rarely see anyone else, let alone find someone to run with,  but on this Saturday, I was cruising along, minding my own business, when some guy is suddenly right on my heels.  He slows down a bit and warns me he is passing on my left and we exchange salutations.  We get to talking and the next thing you know we've run 4 miles together and are gabbing like old friends.  (BTW, thanks for the run Ted)  Today I ran with someone for a few miles and it helped me stay on my pace.  Lesson learned, it pays to run with someone who is a LOT faster than you. (Thanks for the pacing effort, Rob)  I then finished off my run, with a short stint with one of my marathon clinic students.  As we are running past scenic Lake Minnetonka, some woman yells out to me, "Hey, this is the third time I've seen you on this trail today!"  I guess you spend enough hours on the same trails and you are bound to get recognized.  Any way, I still run about 60 to 70% solo and that seems to be a pretty good balance.  Besides I wouldn't want to tarnish my reputation and be mistaken for a "people person!"

I survived my big week and the foot is feeling pretty good.  It was my second 90 plus mile week of the training cycle and it was a pretty good confidence booster.  I did some speed work early in the week and finished off with 20 miles, 14 of those were of the marathon pace variety.  I have some races coming up in the next few weeks so I can test my fitness level.  A 10K on Labor Day, a 25K on September 11th and the big Old SOD Days Heart of the Prairie 5k on September 17th.  I don't want to get too bold, but I think my time on the Heart of the Prairie 5k may have a 2 in it!

Congrats to my Marathon clinic crew, who all were successfully tackling their first 20-mile runs of their training cycles.  These guys are as devoted as they come and are really an inspiration.  Nice job everyone!

Happy Running!

Speed Kills

No, this is not a post stating how fast I am.  It is a post to announce that I returned to some speedwork this week with little or no foot pain.  I ran just shy of 80 miles this week and my plan had a bit of a twist.  Rather than run a short recovery run on Saturday and a longer, tougher run on Sunday, I ran a 10-mile tempo run on Saturday and 18+ easier miles on Sunday.  I liked the combination and was happy about my performance on Saturday's run.  All in all it was a step back week and I will get back at it this week.  With my foot feeling better I'm ready for another 90 plus mile week and am flirting with the idea of breaking 100 miles.  There will be a big fitness test on Sunday, with another 20-miler, but this one includes 14 at marathon pace.

With only 6 weeks until race day and the upcoming week having a couple of key runs, I thought it would be wise to get back to well planned week.  It started with the injury, but I let the components of my running plan fall apart just a bit.  With the increased mileage and busy work weeks, I have not found the time to do all my conditioning and core work-outs.  Menu planning has taken a backseat, so the diet has suffered.  I've been finding myself rushing in the morning, stressing about not enough time in the day and since stress is a real energy drain, a little bit of planning seems like a good idea.  I want the next six-weeks to be relaxed and motivating.  It really is crunch time.

I made the mistake of indulging in some of my son's musical collection.  As a rule he has good taste in music, but he is 17, so I shouldn't be surprised by some of his selections.  I didn't even know the songs; I just downloaded them without sampling first.  Of course, the first song that came on my MP3 player this morning was this little gem.  Quite an eye-opener at 6:00 am Sunday morning.  I am issuing a warning here for anyone reading who is under 18 or easily offended by obscenity, Nazis, demonic screaming and mayhem. 

http://www.youtube.com/watch?v=AWggPLXeOkU&feature=list_related&playnext=1&list=AVGxdCwVVULXfHVh9tJzBAJWUVE-8Z1jzW

About half way through my run this morning this song from Mischief Brew came up.  Again, one of my son's favorites.  If you know my son, this song explains a lot.  I'm ready to explore Mischief Brew a little further, but I think I will leave Bring Me the Horizon to the kids.

http://www.youtube.com/watch?v=CMvqsZqtgkk

Happy Running!

My Week Ends on a High Note

The ups and downs of an injury like Plantar Fasciitis are very frustrating.  One day you can virtually pain free, but the next day you can barely walk.  I did take a day off this week (doctor's orders) and I felt much worse after that, go figure.  So, after a lousy run Friday (I was suppose to do 14 with 7 at HMP) I rebounded Saturday with a decent GA 9 miles and believe it or not I ran 24.6 miles today and still had gas left in the tank!  I ran 3 miles at or about 8 minutes, than 7 or so easy with one of my clinic members.  After a few more miles solo, I met a local runner at Freeman Park and ran few miles with him. (Thanks Rob and nice meeting you)  I then had to get home and managed about 10 more miles at or below 8 minute pace, so all in all a pretty good work-out.  After a ice bath for my foot, everything seems to be in good working order tonight; I certainly wouldn't want to run on it, but I'm getting around pretty good.  In regards to the foot treatment, here is the regimen that appears to be working:

• Strassburg Sock at night
• Ice Bath
• Lots and Lots of stretching
• Ultrasound
• Sombra - an all natural analgesic made with Aloe and capsacin.  Yeah, it's the stuff in peppers that make them hot.  After a foot massage in the morning and a generous application of this stuff my foot feels great.
• Smartfeet inserts
• More ice

I'm pretty much use to putting my running shoes on and heading out the door, so this time consuming regimen is getting a little old, but if I can keep moving, I'll do it.  This week I get to back off a bit and the following will be one of my last chances to hit a 100-mile week.  We'll see if my body holds up.  Mentally I seem to be back into things.  I have to admit that the past two weeks have been discouraging, but I feel like I have my head around things and will be happy no matter the result.  I'm still not prepared to adjust my goal, but a blog called Chasing 3 hours and 5 minutes, just doesn't sound as good!

Happy Running!

On the mend?

It's been a long week.  Monday I took my first day off since mid-May.  My foot was really screaming and I made the wise choice.  I also took Tuesday morning off and ran an easy 5 miles with my marathon clinic crew for 5 easy miles Tuesday evening.  I'm also happy to report that two of my clinic participants successfully completed half-marathons this week-end in respectable times of 2:05 and 2:07.  Way to go Jess and Kirk!  I started wearing Superfeet Tuesday and keep them in all my shoes. Also I wear shoes all the time that I am awake.  When I'm sleeping I wear the night splint.  This combination seems to be working, along with the massive amount of stretching and massage I have incorporated into my day.  Wednesday I ran 8.5, Thursday I did a recovery run of 8 and Friday I tested the waters a bit with 12.2 mini progression run.  I did manage to run the second half faster than the first half, but fast is a relative term.  Saturday I ran a very easy six-miles and Sunday I was ready to really to test out the foot.  I warmed up with a couple of easy miles than "raced" the Como Classic 5k.  I was happy with the result, 19:02 unofficially, but the best news was how my foot felt.  After a short cool-down, I did a few laps around Lake Como for a total of 15.5 miles.  The foot tightened up around mile 12 and got a little achy, but nothing I couldn't handle.  The upcoming week is a big one, with lots of speed work and finishing up with 24 miles on Sunday morning.  I was planning on setting a weekly mileage PR, but lets see if the foot cooperates.

Even though progress has been made in regards to my foot, I can't leave well enough alone.  On Monday, I see a chiropractor who specializes in the Graston Technique.  They call it  "instrument-assisted soft tissue mobilization."   So the doctor takes a tool that looks like a curved butter knife and starts breaking up scar tissue to allow the effected areas to move more freely.  He assures me its not too painful, but I'm a bit dubious about that claim.  Here are his selections of torture devices or erhh, I mean "tools" he will be using.  Anyway, it's worth a shot.

It was a disappointing week, so much so that most music on my runs was not sounding good.  However, at around mile 9 on Sunday there was a breakthrough; I forgot about the pain in my foot for a few moments and totally got lost in this song.  Not really sure why, but it worked!

http://www.youtube.com/watch?v=Aq344ks1ieg

Happy Running!

That Was Some Doctor

I went to see Dr. Johnson at Tria Orthopaedics yesterday.  I kinda expected the usual stuff, "stop running so much," "you're not getting any younger" or "stop, now!"  Dr. Johnson was different.  Not only is he a "running injury specialist" (what a country) but a serious runner as well.  How serious?  He will be running his 30th TC Marathon. (for those of you scoring at home that's all of them!)   He also has run most of  Grandma's Marathons.  We're not talking slogging either; his PR is sub 2:50!  So anyway, I tell him my self-diagnosis (which was correct BTW) and he says, "Well, since we're in mid-training for TC Marathon, we have only a few options left.  Since quitting now isn't one of them, here is what we can do."  Anyway he gave me a bunch of exercises, stretches and suggestions, most of which I already know about, but the cool thing is that he gets it.  Isn't this what doctors are supposed to do?  Understand their patients.  His last words of advice were, "it's up to you how much pain you want to run through."  How cool is that?

So, I ran 5 miles with my marathon clinic last night and it hurt, but not bad.  I ran 9 miles this morning and it hurt, but again, not so bad.  My big problem is running anything faster that 8 minutes per mile right now.  My heel really starts to bark when I pick up the pace, which is a big fat bummer, because the speed-work portion of my training started yesterday.  Per doc's suggestions I got a pair of the Superfeet inserts and I've been wearing them for 1 full day and my foot is already feeling better.  Perhaps its the placebo effect, but I'll take anything right now.  I'm going to get a good night's sleep tonight (in my splint) take one more recovery day and try some tempo work on Friday.  If this goes on for more than another week or so, I will seriously have to rethink my goal.

Got my new pairs of Mizuno Enigmas yesterday, so not only did I run in my new Superfeet, but also ran in my new shoes.  They are a bit more shoe than I am use to running in, but the price was right. (Mizuno gave me a pair to test out!)

I have two dilemmas. The first is do I race my scheduled 5k at Como Park this week-end?  It's part of the Grand Prix and I only have two mulligans left.  Second dilemma is on September 17th there are two races on the same day that I want to run.  One is the City of Lakes 25K, which is also part of the Grand Prix, and Heart of the Prairie 5 miler which is a race in my hometown.  I ran it once before, but that was 35 years ago.  Hopefully I'll be healthy enough to make a choice.  Speaking of the Grand Prix Race Series, I have to toot my own horn.  I am currently in 4th place overall.

<><> <><> <><>

MDRA Place	Name	Age	Total Points	Meet of Miles	Frigid 5k	Human Race	GiG 10k	NP Half	BK 5k	Gr Mar	Rice St Mile	Como 5K	Rochester 1/2	Victory 10k	City-Lakes 25k	TCM	Rocky 6k
1	Kirt Goetzke	50	6197	821	0	861	925	1000	885	919	786	0	0	0	0	0	0
2	Jim Clark	43	5261	875	0	875	896	889	869	0	857	0	0	0	0	0	0
3	George Fulp	49	5218	518	0	778	746	833	770	811	762	0	0	0	0	0	0
4	Rick Larsen	49	4964	750	0	833	851	861	836	0	833

Allow me to pout just a bit...

This has been one of those weeks that a runner would rather forget.  My plantar fasciitis has gone from an annoyance to a full-fledged injury.  I've been stretching, icing and massaging it, but it just keeps getting progressively worse.  I even bought a Strassburg Sock, which is basically a splint that keeps the arch gently flexed while resting or sleeping.  I wore it all last night and woke up this morning with no heel pain.  I then proceeded to do my tempo run this morning of 18 miles with 12 at marathon pace.  I warmed up for 3 miles that started to open it up a bit.  I was just starting to click off consecutive marathon pace miles when my heel/arch started barking again.  I had to slow down and eventually stop at about 12 miles.  Practically every workout this week has been slower or shorter than planned because of the damn heel. So excuse me while I pout....

Okay, now that my pouting session is over, lets take a look at the week.  I did manage a relatively successful Rice Street Mile on Thursday, clocking a 5:37 mile in pretty warm conditions.  I don't know what I'm more tired of, my foot pain or the humidity this month.  Oh wait, this is supposed to be the positive part of the blog.  Okay positive, even though I only managed 55 miles for the week I did log 338.29 miles for the month!  Positive.  Even though my foot hurts, I am finding relief by wearing this splint/sock thingy and I have plenty of time to get my quality runs in; all of August and September in fact.  Positive.  This upcoming week was a planned step back week, so it will give me time to rest my foot.  Positive.  The weather can only get less humid, right?  Positive.  My Marathon Clinic participants are all doing well; even though they all ran farther than me today.  Positive.  In a week or so I will look back at this blog and realize how much I was overreacting to a nagging injury.  I always do.  Lets be realistic here, I'm 50 and am running 60 to 90 miles per week; it would be a miracle if I made through an 18 week training cycle with NO injuries.  Positive.  I did discover some new gels this week; they are called Honey Stingers.  They are very tasty and don't get stuck in your teeth.  Positive.  I ran 22.50 miles last Sunday with the second half much faster than the first half.  Positive.  I'm going to take a day off tomorrow, so I can sleep in.  Positive.  All the yard work and household chores were done yesterday, so I have the rest of the day to park my butt and put my foot in my splint.  Here is what it looks like.

No Epiphanies this week.  Closest thing was during one of the later miles of ill-fated tempo run today.  I was struggling and this song helped me hold on long enough to at least finish the mile.

http://www.youtube.com/watch?v=yGICI8z3SrQ&feature=related

Happy Running!

The Return of the Black Toenails!

Just in time for summer sandal weather!  The black toenails were indirectly caused by the heat wave that hit Minnesota this week.  The weather was so bad that I moved a couple of runs indoors on the treadmill.  My form changes dramatically on this contraption and the proof is evident on both of my big toes today.  I haven't lost a nail in over two years and yet after doing a couple of work-outs indoors, I will be losing two of them.  They are past the point of being painful; I ran 22.5 miles today and even though I had a bloody sock I wasn't in much pain.  I do know of people that drill through the nail with a pin to relieve the pressure, but I haven't braved that.  Sounds like some sort of torture you would receive in a prison camp!  Runners are a strange and immodest bunch.  They are willing to talk about blackened toenails, bleeding and chafing in casual conversations.  They will pee just about anywhere, including a Gatorade bottle at the start of a race or simply wet their shorts because they don't want to stop for a bathroom break.  They spit, sweat, fire off snot rockets, fart, and spit some more all with reckless abandon!  We go shirtless with short shorts in public whether or not we have the body for it.  When we are running we just don't care.  Apologies to the rest of you non-runners out on the trails,  you just have too avert your eyes; runner coming through!  Speaking of immodest, I was working at the running store yesterday and a gentlemen comes in and without hesitation tells me he needs some nipple cream! In fact, it less of a question and more of a pronouncement!  A proclamation!   I then continue to have a 5 minute conversation with a complete stranger about the benefits of Body Glide and why it is needed.  Then there was the biker that came in and asked if we carried "butt butter!"   It's nice to know that running isn't the only sport where people just don't care!

I had a pretty good running week, despite the weather.  My miles dropped from last week, but I did complete a 22.5 mile run today.  I managed to gradually increase my pace and run the back half a full 45 seconds faster pace per mile than the front half.  Looking ahead to week 9 (the half-way point) and I'm seeing no increase in mileage, but a big increase in intensity.    I have two long mid-week runs, while Sunday's run is only 18 miles, but 12 of them will be at 6:50 pace.  That will be a good fitness test.  Also, I have a race on Thursday night; the Rice Street Mile is 7:00 pm.  I've never raced it before, but it's a flat, straight mile street course with one heat only!  Should be fun.  I don't know how fast I can run a mile these days.  I ran an indoor 5:27 in February, so I'm thinking somewhere in the neighborhood of 5:40?  We'll see.

My "music moment" of the week goes to one of my all-time favorite songs and one I never tire of.  I had my MP3 player on shuffle and this song came on around mile 19 today and it gave me a bit of a boost.

http://www.youtube.com/watch?v=Q2T-ZAharmY

Happy Running!

I'm Still Standing

Well, first of all, NO, I did not run outside today.  I'm kind of a heat wimp; I did try it, but I really had trouble breathing, so rather than risk heatstroke I moved the run inside on the treadmill.  I'm thankful for our Snap Fitness membership for just that reason.  Also, I've been doing some good core, weight and conditioning workouts during the week.  I'm a long ways from looking like Charles Atlas (I'm down to 154 pounds and still look like the guy who gets sand kicked in his face.  For those of you younger than 40, look it up.) but I really like the machines that focus on one particular muscle group.  After a few workouts I can really notice the strengthening of my core.  Looking at the forecast for the week, I may be spending more time at Snap!

Now for the week in review.  I'm pretty proud of myself.  I completed all my workouts and set another weekly mileage record of 94.01 miles.  I suffered a bit of fatigue mid-week, but bounced back quickly and completed intense workouts Friday (15 miles) and Sunday (20 miles).  The more miles and slower pace continues to work for me.  I like the speed in which my body recovers from intense workouts.  I can now run hard on Tuesday (10 to 14 miles with 6 to 8 half-marathon pace) then run easy Tuesday night and Wednesday morning and be ready to do it all over again by Thursday or Friday.  However, the base-building phase is almost complete and in a few weeks the mileage stays about the same, but the intensity gets cranked up a notch or in some cases, several notches.  In a kind of a sick, masochistic way, I'm looking forward to it.  Week 12 for example has a similar mileage total to this week, but includes a 12 mile run with intervals, 6 X 1k at 5k race pace and a 20 mile run with 14 miles at marathon race pace.  Sandwiched between these two quality workouts is a 15 mile run on Wednesday.  15 miles on Wednesday?  What the hell?  Okay, it kinda sounds like fun.

I made a musical discovery this week.  Most of you are going to laugh, but I think I finally get The Rolling Stones!  I've been a pretty serious music lover since about the age of 13.  So, yeah, its taken me 37 years to finally acknowledge that The Rolling Stones are a pretty good rock band.  I've been pretty much indifferent to Mick Jaggar and the boys for most of my life, but after listening to Let it Bleed, Beggars Banquet, Sticky Fingers, and Exile on Main Street over the past few weeks I am now officially a convert.  I blame "Classic Rock" radio format for ruining The Stones for me.  My "runners moment" this week happened to this song on my long run today.  Enjoy.

http://www.youtube.com/watch?v=3fa4HUiFJ6c

Happy Running!

Now things are getting serious.

This week was a cutback week before the real fun begins.  Once again I will be venturing into new territory mileage wise.  I thought today would be a good day to look back on the first 5 weeks and go down my checklist of physical and mental improvements to determine what I could be doing better.  I'm feeling pretty good mentally and physically, but the next 3 weeks are going to be a challenge and I need to be hitting on all cylinders.

Sleep - been doing pretty well here, but I need to shut off the t.v. and do more reading before bed.  Much more relaxing
Diet - probably could do a better job of menu planning.  Been eating well, but the real challenge is eating right and getting enough calories.  When I need to be consuming 3,000 to 4,000 calories a day, its hard to get there on broccoli!  Been keeping up with supplements as well.  I have also learned not to totally deprive myself.  Friday night I ate an entire pepperoni and green olive pizza at Detello's and washed it down with two pints of Shock Tops.  Tasted pretty darn good.  Nice treat on a Friday night!  Other than the two beers on Friday night I have eliminated alcohol.
Conditioning - have to admit that I've fallen off the wagon here.  My new plan is to do 15 minutes per day rather than 45 minutes 3 times per week.
Visualization and self-talk - I knew this would be the first thing to go.  I'm going to try to get back into this again, but one problem.  Almost every time I try these techniques I fall asleep.  I don't think that's supposed to happen!  I've been remaining pretty positive and this whole process still is as exciting as day one, so I'm doing something right.
Extra Mileage and Two-a-days - check and check
Running with others - check, in fact I'm kind of missing some my alone time.
Hydration - check

Here is a sample of what I'm in for this week:

Monday - 6 miles easy
Tuesday am - 11 miles with 5 at 6:40 pace
Tuesday pm - 6 easy with Marathon clinic and maybe some hills
Wednesday am - 15 miles
Wednesday - optional 6 miles very easy
Thursday - 7 miles recovery
Friday - 13 miles general aerobic
Saturday - 8 miles with 8X100M strides
Sunday - 22 miles - some very easy with clinic team

total - 94 miles

Hopefully I'll have the mental energy left on Sunday to write a blog!

Been running with groups this week, so I didn't get a chance to listen much music.  I did listen to this new band (at least new to me) called 100 Monkeys, who I thought were pretty cool.  Here is a sample.  Very funny video:
http://www.youtube.com/watch?v=cOPP3r3Ci2M

Happy Running!

Week 5 - Lesson Learned

Week 5 was a big week.  I knew it was a big week, so why was I so careless?  I can make lots of excuses, crazy work schedule, tropical weather, but the bottom line was that I sloughed off on my diet, probably didn't sleep as much as I should have and I carelessly added too many junk miles.  I've preached to myself and my clinic students to protect the Sunday long run; don't to anything to jeopardize that quality run.  So what do I do?  I run 13 hard miles in the tropical conditions Friday morning, Friday night I pigged out on a huge bowl of ice cream smothered in chocolate syrup, I then ran 11 miles Saturday morning (5+ miles more than I should have) and I ate a double Quarter Pounder Combo Meal Super Sized for lunch! (With a giant Coke)  I tried to redeem myself; for dinner I ate baked Salmon, oven roasted potatoes and a Nectarine-Pepper-Cilantro Salad, but the damage had already been done.  This morning's so-called Crown Jewel was more Crown Cubic Zirconia!  I visualized doing my 4 warm-up miles, then rattling off 10 successive sub 6:52 miles coasting in with 4 more cool-down miles.  This was my first real fitness test and I should have been able to finish the work-out with ease.  It started out fine, but I really had trouble finding my marathon-pace gear.  I managed to get under a 6:59 pace, but it wasn't comfortable and it certainly wasn't going to last for 10-miles.  I consumed a caffeine-laced gel, which provided some assistance as miles 5 thought 8 were at or below my goal pace.  Suddenly my stomach started to act up, so I stopped for a water and bathroom break.  I got back on the trail and resumed my marathon pace, but it felt clumsy and everything about it was labored.  I did make it to 10 miles, and ran the last 4 at a decent pace, but my 10 miles of planned 6:52 we closer to 6:59 and a very ugly 6:59.  So, lesson learned!  I have a recovery week coming up, so I plan on using it to get back on track with plenty of rest, easy miles and a diet that will include NO McDonald's.

Outside of my questionable dietary habits and a mediocre Sunday run, I did have some "moments" out on the trails this week.  I often rate my running week by how many of these "moments" I experience.  Epiphany is too strong of a word, but there are these little windows of time, about 5 or 10 minutes long where everything comes together.  Your running seems fluid, your mind is perfectly clear and usually the song playing on your MP3 player sounds like the greatest and most profound song you have every heard.  Call it a "runners high" call it whatever you want, but just keep them coming!  This weeks biggest moment came when I was listening to one of my son's favorite artists, Elliot Smith.  My son aspires to be the next Elliot Smith (sans the tragic early death) so I thought I would get to know Mr. Smith a little better.  Here is the song that was playing for this week's "moment!"

http://www.youtube.com/watch?v=Gx62ZleG9DA&feature=related

Happy Running and Happy Fourth of July!

Happy Birthday, Kristen!  I love you!

Weathering the (small) Storm

Week #4 is history.  I kinda freaked out in the middle of the week there when I found myself pretty fatigued and some new aches and pains started sprouting up.  Nothing to get too worried about, it's all part of the process, right?  I mean, I'm running 80 miles per week and climbing and I did just turn 50, so a few aches and pains is normal.  Since my last post I've bounced back nicely; I slept 10 hours Thursday night, ran 14 miles on Friday, ran easy on Saturday and knocked off a 20-mile progressive run this morning without much trouble.  Apart from an achy right heel, things are in good working order.  I've been consuming more gels this cycle and they seem to be agreeing with me.  I like the ones with caffeine as they seem to give me a little mental boost in the middle of a long run.  Next week I have a big challenge, 18 miles with 10 at marathon pace, followed by a well deserved cut back week.  Also, I got to test out the ZICO Coconut water after my 20-miles today.  Coconut water has lots of potassium and magnesium, which turns out to be the worlds best recovery drink.  I thought it tasted pretty good and I'm feeling pretty good tonight, so I guess it did its job!


I switched back to an old friend this week, the Nike Pegasus.  I'm going with a less is more strategy when it comes to my shoes.  The Pegasus have been around forever and I always come back to them after trying other brands.  I ordered my free pair of New Balance 890's this week, which I will use as my tempo and race shoes.  Also, I got a nice surprise at the running store and will be receiving a new test pair of Mizuno Neutral shoes.  They haven't even been released yet, so I'll be one of their Guinea pigs.  I hope they are in some pretty flashy colors!  I like these!




Lot's of good tunes on my run today.  Super long play list, but this is the song that's working for me right now:

http://www.youtube.com/watch?v=FKmW8VbKJCA


Happy Running

Mr. Giddy, meet Mr. Reality

So anyway, last week I proclaimed how I was feeling downright giddy about my running.  I think I said I was prancing through a field of Daffodils or something to that effect..  Well, so far this week, Mr. Reality has given a swift backhand to Mr. Giddy.  Sore IT Band, Plantar Faciaitis flairs and some general fatigue, all contributed to the demise of Sir Giddy.  I'm feeling better today, but yesterday I coasted through the day feeling like a Zombie!  A good dose of reality can be a good thing.  I looked back at my training log over the past month and realized I haven't taken a day off running since the middle of May.  I still haven't planned a day off, but I did forego my double run yesterday.  This morning's recovery run was more of a shuffle, and after a good nights sleep tonight I should be ready to tackle my 13-miler tomorrow.  Don't worry, Mr. Giddy is not down for the count; I'll be back to the Daffodil field in no time.

Happy Running!

Thats the first time I've been accused of being chatty!

Week #3 is complete and I have to say it was one of the best running weeks I've had in a long time.  Something very positive is happening and its kind of sneaking up on me.  There have been some physical changes for sure, but there have been some mental and psychological changes of more significance.  For example, I completed a run earlier in the week with one our marathon clinic members and after the run she said to me, "it was a really good run, but I'm not use to running with someone as chatty as you!"  For those of you who know me, this is probably the only time in my life that I've been accused of that!    I don't know if it's the clinics, working at the running store, the new job after 23 years, the new training focus, the conscious effort to improve my diet or a combination of all these things, but I am bordering on, dare I say, giddy.  Keep in mind, that my version of giddy is probably a far cry from most people's definition, but it's still feels like giddiness in my cynical and sarcastic brain.  You probably won't see my skipping through a field of daffodils anytime soon, but maybe in my head I will be.

The physical changes have been significant as well, if not as meaningful.  I have a resting heart rate of 39 bpm and my blood pressure has measured as low as 114/76.  My post run morning  weight is around 154, so I need to step up the calories to avoid turning into Skeletor.  I set a weekly mileage record of 82.6 miles this week and this is only week 3.  I was sure I could break 90 miles this cycle and now I'm flirting with the idea of 100+.  I've been listening to my now 50-year old body, and have not noticed any signs of any particular part breaking down, but I realize that I need to be careful.  The many long and slow miles are really agreeing with me.  I've also managed to get some decent conditioning in as well, which is uber important.  My super strong daughter should be very proud of me; I can now do 35 v-ups!  It was about a year ago she showed me how to do them and I could only manage one!

I enjoyed a nice Father's Day so far.  I went for a run (duh!) and had a nice breakfast of pancakes, sausage and fresh fruit.  Yes, I know that the pancakes contained some refined sugar, but the syrup was all natural.  A much lower glycemic index then Aunt Jemimah's!  I also got a assortment of Zico Coconut Water, which I am anxious to try after my long runs.

My play list was too long this week, so I'll just mention two songs that I enjoyed the most during my long run.  I was feeling a little folksy today, along with my giddiness.
http://www.youtube.com/watch?v=lFP8hwP3M9o
http://www.youtube.com/watch?v=R7-2ZiEZmBQ


Happy Running!

It's turtle season!

Yes, I've seen many many turtles on my morning runs this week.  What a perfect metaphor for my running plan.  I logged lots of miles and ran the majority of them very slow.  The good thing is that I really enjoyed my running this week and had lots of the gas in the tank for my Sunday run, which was 20 miles with 8 of those at 6:52 pace or better.  Certainly not turtle-pace, but it was my turtle mentality during the week that made that run possible.   It was another big week mileage-wise finishing up with just over 78 miles.The 20-miles was not exactly planned.  I was going to run 3 easy, then 8 at marathon pace, then finish up with an easy 5 or 6 with one of my marathon clinic participants.  When I got back to the running store I was informed that said participant wanted to do 8 to 10, so they could break 30 miles for the week.  I promised 8, was wishy-washy on 9 and ruled out 10  Anyway, we made it just shy of 9 and everyone was happy; even saw a few turtles along the way. 

Yes, I started teaching my marathon clinic this week.  I have 3 people signed up and it looks like all three are in the same range, so that should make it  easier.  They are eager and first-timers, so I'm looking forward to getting them across the finish line happy and healthy.


For those of you who care about my music playlists (I know you're out there) today's temp run was laced with plenty of Smashing Pumkins and Nirvana.  For the more subdued portions of my running I really enjoyed some Cloud Cult.
Happy Running!

Week One Is History

Week one is complete and a successful one at that.  Kicking off the training cycle with an 18:36 5K on Monday and finishing with a relaxed and almost effortless 17 miler this morning.  Lots of easy miles in between for a total of 70 for the week.  As I have said before, if I can stay healthy for the entire cycle I will average about 75 miles per week.  By far the most mileage ever posted during any of my previous training cycles.  I'm enjoying my long, easy runs again.  Looking at my training logs from last year, I couldn't find one run all summer and fall that was slower than 7:45; no wonder my legs felt tired.  Almost all my miles over the past weeks have hovered around the 8:10 mark.  I had some pop left in my legs for the second half of my long run today.  It's only one week, but I am feeling pretty good.
I found a motivational speaker that has really got my fired up for the training cycle.  I'm not usually into this sort of thing, but this particular speaker has it all; enthusiasm, confidence and really speaks the truth.  His grammar needs a little work, but who cares.  Click on the link below for a video of this speaker.  I just substitute "ride a bike" with "run a sub 3 marathon."
http://www.youtube.com/watch?v=TYoBAzc8QO8&feature=player_embedded
Also, just for Chuck W. (if you read this) here was my play list for today's long run.  I call it "My Play list that Bruce Dressen would Hate!"
Biffy Clyro - Many of Horror
LCD Soundsystem - Dance Yrself Clean
Nirvana - Floyd the Barber
Gorillaz - Clint Eastwood
Grouplove - Getaway Car
Girl Talk - Don't Stop (This would be one of Drez' favorites)
Beastie Boys - Mulilateral Nuclear Disarmament
Sam Means - Yeah Yeah
Nirvana - School
Cake - Walk on By
Nirvana - Blew
Girls - Heartbreaker
Madonna - Like a Prayer (yes, I admit to that)
Beastie Boys - Make Some Noise
The Black Keys - Sinister Kid
The Flaming Lips - Yoshimi Battles the Pink Robots Part 1
Girls - Substance
Information Society - Whats on your Mind (Pure Energy)  corny yes, but a good tune
Matt and Kim - Block after Block
Mott the Hoople - Sucker
The Flaming Lips - Ego Tripping at the Gates of Hell (One of my favorite song titles of all times)
Happy Running!

It's under way!

I kicked off my next training cycle today!  It was the 14th annual Brian Kraft 5K.  A flat course, one lap around Lake Nokomis.  I was shooting for sub 18:45 and finished in 18:36, so I'm rather pleased.  My Garmin said 18:31, but close enough.  Very fast and competitive race; my 18:36 finish was only good enough to get me to 100th place out 300 guys.  I think I was 21st place out of 48 in my age group.  Lots of speedsters.  Also, realized that this was my last race as a 40-something!  Thanks to the nice lady at registration for pointing that out so eloquently this morning!I'm officially signed up for the Twin Cities Marathon this week, so that part of my to do list is complete.  Looking forward to the new program and the high mileage weeks coming up.  Nothing like a good challenge.  I think I'll try to break the 90-mile per week threshold this go around.

Another race I'd like to run this year is the Old SOD Days 5-miler.  It takes place in my old hometown and ran it once back in my 20's.  Curious to find out what the winning time was last year.  I came in second last time I ran it and I don't think I broke 30 minutes.  Charlie A., if you read this, find out last year's results and let me know when this year's race is.


It is a long way to October 2 and so much can happen.  I realize that I can't take this adventure too seriously and also have some fun along the way.  Hobbies are supposed to fun, right?
Happy Running!

May 30th is the day

So, I kick off my training plan on May 30th with a race around Lake Nokomis, the Brian Kraft 5K.  It's super flat and fast and looking forward to a sub 18:45 time.  That will mark the beginning of a 65-mile week and lots more miles to come.

I've reviewed my checklist of my top 10 improvements that I should do before training begins and I'm feeling good, both mentally and physically.  My diet has improved greatly, with almost ZERO refined sugar, very little alcohol, lots of whole grains and a big increase of fruits and veggies and errr, fiber.  I'm keeping up with the fish oil regimen and am taking a super potent daily vitamin supplement from GNC.  I've been really good about doing my conditioning 3 to 4 times per week.  I've added hillwork and running drills to my plan and believe it or not I've added cognitive therapy and visualization to the mix.  I bought some compression socks to aid in recovery and plan on adding ice baths to my routine.  (Not looking forward to those)  I have two-a-days planned and I've stuck with my strategy of running my easy runs easy and my hard runs hard.  However, I just realized today that there is one very important detail missing; I haven't signed up for the race yet!  It's definitely on my to do list now!  That would have been embarrassing if I forgot to sign up for the race.

I've also signed up to teach the marathon clinic at the running store I work at.  It's a beginner marathon plan and I'm looking forward to helping some people get the the finish line of their first marathon.  I run with the group once a week for 16 weeks and we cover miscellaneous running topics.  We also host a run club, which will be a good opportunity for me to get my two-a-days in.

Happy Running!