Now that was a nice surprise

Okay, so I ran the Get in Gear 10k this morning.  I was going to treat this as a kinda tempo/progressive kinda thing.  After a mile or so warm up I toed the start line and felt ready to go.  I went out relatively easy and was surprised when my first mile split was 6:11.  I kept myself relaxed, not trying to push too hard, knowing that once we crossed the river bridge we were going to be dealing with some serious headwind.  Mile 2 was 6:15; still right where I wanted to be.  Still felt very comfortable and more importantly, no Achilles pain.  Mile 3 we crossed the bridge and slowed because of the wind.  My 5k split was still a respectable 19:29.  Now we headed back, into the wind and a little on the hilly side.  Maintained my pace with mile 4 at 6:21.  Sub 40 was in the bag and I started toying with the idea of sub 39:00.  I turned up the effort just a bit, thinking I could whittle some more time off, but mile 5 was still around 6:20; I was getting gassed. We crossed back over the river, now with the wind at our backs, but still I could only muster a 6:15 pace.  I managed some extra umph for the .2, logging a 5:34 pace.  Final time:  39:08.  Nice to know that my fitness level is bit higher than I thunk it was.

 

Miscellaneous stuff

• I was running through Purgatory Park on Wednesday and got bit in the ass by a Rottweiler!
• At the end of the race today, saw this tiny, little man drink some water and than vomit; twice
• Co-worker at the running store is reading a book called "Pride and Prejudice and Zombies."
• Had many, many customers today looking for cold weather gear for Lake Minnetonka Half Marathon tomorrow morning. (Forecast is sub 30 windchill)  I wanted to ask them, "What the hell did you wear all winter?"  Obvious treadmill junkies!
• Happy Running!
 

Just 5 percent

The reality is that I need to shave off +7 minutes off last fall's marathon P.R. to break 3 hours.  In marathoning, 7 minutes is huge.  But being a numbers guy, I've broken it down this way.  It's only 5%.  I'm reading all the time about how doing this or eating that will reduce your race times by 2%.  Most of it's a lot of hooey from somebody trying to sell you something.  However, there are a lot of things I can do right now to improve my fitness and shave off those pesky 7 minutes.  The way I see it, if I can come up with 10 improvements, each of which can increase my fitness by just half a percent, I'm home free!  How simple!  Now to find the 10 fitness improving measures or FIM's.

1. Refined Sugar - I'm not a big sweets guy, but I do tend to eat whatever I want, whenever I want.  I'll have the Snickers bar after lunch, cookies or ice cream before bed, that sort of thing.  I realize it's virtually impossible to eliminate completely refined sugar, but I can try.  I've had no refined sugar today and didn't find myself craving it at all.  Cutting refined sugar out of my diet for 6 months has to have a positive impact on my fitness. 
2. Wine - since about a month ago, I've been a daily wine drinker, imbibing in a couple of glasses with dinner every night. I now opt for a couple of brewskis once or twice a week.  This is a no-brainer, dropping from 10 to 15 glasses of wine per week to 3 or 4. 
3. Conditioning - I hate stretching and conditioning.  I like to put on running shoes and head out the door.  I do force myself to do 30 minutes of core conditioning, but I rarely manage more than 2 times per week.  I realize the benefits of a strong core, but...  By simply devoting myself to 4 30-minute core strengthening session per week, I know I will be faster.
4. Supplements - other than my fish oil fixation, I don't take any supplements.  If a person eats well you really shouldn't need them.  However, I don't always eat well, so I plan on making a trip to GNC and getting the most potent vitamins I can find.
5. Relaxation Techniques/Self-talk/Cognitive Therapy - whatever you want to call it, everyone can use a little positive vibe now and then, right?  A little "Up with People" moment a few times per week has got to help even a veteran cyncic like myself.  Hey, it's only for 6 months and I can always return to being grouchy, sarcastic and judgemental.

Okey-Dokey then, I'm half way there!  Now all I have to do is log about 1,500 miles over the coming months through the hot summer, battling humidity, fatigue, bugs, injury... Wait,  let's be positive.  I can't wait for this wonderful adventure to start!  Eww, that was really hard to write.
Happy Running!

Fish Oil

Okay, so I did not make a doctor's appointment for the achilles.  I'm doctoring myself.  Calf stretches, lots of ice and FISH OIL. Lots and lots of fish oil.  The bottle says take 3,000 mg per day, so 6,000 is twice as good right?  Just to be safe, I'm taking some extra.  I've been doing this for about 5 days straight and my achilles and my ankles are feeling much better.  I'm not much for taking supplements; I don't take vitamins and I eat what I want to.  This could be just a placebo effect, but I don't care, I'm going to keep taking it.  I hope my wife tells me if I start to smell like a bullhead!I registered for the Get in Gear 10k this Saturday.  I'm really not ready to race, but I want to use this as a quick snapshot of my fitness.  Plus, I'm signed up for Minnesota Distance Running Association's Grand Prix and this is one of the races.  (You only get 3 Mulligans.)  Currently, I'm first in my age group and I want to keep my lead. (10th overall)  I'd be happy with anything under 40 minutes, but we shall see.  I haven't done any type of speed work since my last race in late March.  I plan on running this as a progression run; starting out at 6:30ish and knocking off about 5 seconds per mile, coasting in at about 6:05.  Piece of cake, right?
Lastly, I work at a running store on the week-ends and have become quite a shoe geek.  Can't wait to get my own shiny pair of New Balance 890's.  If I get two more people to try them on I get my very own pair FREE!  So, if you wander into the Eden Prairie Running Room this week-end, don't be surprised if I make you try on a pair.  They are every day trainers, but only weigh about 9 ounces!
Here they are:



I want the green/yellow ones, not the baby blues.
I also want a pair of Saucony Fastwitch.

Happy Running!

"Well then, don't do that!"

I'm thinking about visiting the doctor about my Achilles.  It's been achy and creaky for too long now.  The trick is to find the right doctor.  Too many times I've been to the doctor about various running aches and pains and it turns out to be like the old Hee Haw skit.  For those of you not old enough or too cultured to have watched Hee Haw, the skit went something like this:
Hillbilly enters the doctors office:  "Say Doc, it's hurts when I do this." (Bending his elbow)
Doctor replies (yelling):  "Well, then don't do that!"  Then proceeds to hit hillbilly over the head with a rubber chicken.  I think the doc was played by Archie Campbell.
I've found some doctors who get it, but others just think I'm an idiot.  "You run how many miles per week?  Well, DON'T DO THAT!"  No rubber chicken yet.
For the most part I'm pretty pain free and have been for most of my life.  I ignore the people who tell me that I'm ruining my knees and that I won't be able to walk when I'm 60.  I'm not buying it.  I see too many older runners at races, who seem to be quite ambulatory.  I'm a huge believer in the theory that you just need to keep moving; once you slow down is when things start to breakdown.So, I'll keep running for as long as I can, and risk the rubber chicken.
Happy Running! 

Can I Get There from Here?

Alright, I've made this declaration that I am making one last attempt at a sub-3 marathon, so now what?  I've run plenty of marathons and I'm not interested in just "running" another one.  This attempt will either be sub-3 or a total meltdown.  No playing it safe in the early miles, to avoid the agony of mile 23 or 24.  My last marathon was a respectable 3:07, and I even managed a negative split, but I didn't take a chance.  I was at 1:34 at the half and never pushed myself much beyond my limits.  Safe, safe, safe.

I've tried many running plans, Hal Higdon, Pfitzinger, Brain Training, run by feel, Chi Running and even some of my own creation.  The problem isn't the plan, it's my head.  I actually hate the marathon; I would much rather race 5, 8 AND 10k's.  I'm much better at them and enjoy them more.  However, there is this sub-3 hour monkey on my back and he doesn't smell very good.

There is about 24 weeks until the Twin Cities Marathon, so there is more than enough time to get ready, both physically and mentally.  I'm thinking about 6 weeks or so of base/maintenance running with some races thrown in for fun, followed by 6 weeks of building up the mileage base, finishing off with 12 weeks of a focused and detailed training program.  Which training program is the big question.

Lastly, I can't get over the fact that the winning time for the Boston Marathon was 2:03:02.  There are many feats in sports that are remarkable, but running 26 consecutive 4:42 miles does not seem possible. 

Happy Running!

Fitness Test

I've been battling some Achilles soreness over the past few weeks.  It's been so bad that I've missed quite a few days of running over the past two weeks and have done no speed work since the end of March.  I stepped outside today just to test the Achilles and my general fitness.  After a warm-up mile of 7:13, I clicked off a 6:52, 6:39, 6:43, 6:33, 6:39, and a 6:43 mile before my Achilles showed any signs of soreness or fatigue.  I finished with a jog/run combo and iced when I got home.  I'm feeling pretty good about this run and my current fitness level.  I would say that on a scale of 1 to 10, with 10 being sub 3-hour marathon level, I'm at about a 4 or 5.  The Achilles worries me a bit, as it's been lingering for some time.  I'm thinking of visiting a physical therapist to look at the Achilles.  Also, my form seems a bit out of whack; even with today's run I felt kind of awkward and clumsy.  Perhaps a visit to the chiropractor is in order for a quick alignment. 

First Post!

I've been a runner for most of the last 25 years or so.  Taking time off here and there, but running pretty consistently for fun and fitness.  It's been in the past 5-years or so that I have rediscovered my competitive spirits, moving beyond  simply running and trying to seriously compete.  I've been happy with the results, setting PR's and occasionally placing in my age group.  All good results, but one goal has remained very elusive; the sub 3-hour marathon.  I'm creating this as a journal of what may be my last attempt at sub 3 this fall in the Twin Cities Marathon.  I'm hoping by stating this objective publicly, I will stick with my program and succeed or risk humiliation!  This is day one!