Shout outto my Running Pal

I really enjoy running with my daughter.  We are actually going on long runs now, and are able to catch up with each other and really find out what is going on in each other's lives.  I also like the fact she isn't easily grossed out that I'm consantly blowing snot rockets or similar nasty runner's habits .  After only a month or so of moderate training, she is running for an hour easily; so the base is getting built and we are ready to start adding some speed.  I'm happy, even if she doesn't want to take her running any further, just as lomg as she wants to run with her old Dad.  She's the bestest running pal I got! 

Speaking of long runs, Malena ran with me on the first leg of my longest run of the year, 21.67 miles.  It was close to 3 hours on my feet and my legs are pretty fatigued as I sit here and type.  These long, slow runs are the ones that stick with you all day.  In fact for the few hours after the run, I almost have flu-like symptoms, a little achy and nauseated.  But, I'm all better now.  The thought of doing an early am recovery run doesn't sound to appealing, but you gotta do what you gotta do.

My marathon clinic starts this week and I'm really looking forward to that.  Let's hope the weather cooperates and we are not doing our first clinic run in snow shoes!

Racing season starts up again in March with the St. Patrick's Day Human Race 8k in St. Paul.  I'm already a race down in the Grand Prix series, as I skipped the half marathon in February.

Happy Running!
Rick

Help! Pete Pfitzinger is Trying to Kill Me!!!

For those of you who don't know who Pete Pfitzinger is, he is the author of my training plan and the book, "Advanced Marathoning."  So, if I should perish in the next few weeks, please have someone issue a warrant for Mr. Pfitzinger.  I followed his plan loosely last training cycle, but really stuck with doing lots of long slow miles, even more than what he suggested, but cheated on the tempo work.  I was about 5 weeks into this cycle and felt like I was floundering a bit and needed a slight calibration.  Something to get me back in line and refocused.  I told myself that I would follow the training week to the letter this week; nothing like a little self-imposed discipline to get yourself back into the right frame of mind.  I realize that beyond some high mileage, the plan can have weeks with some fairly aggressive tempo runs, followed by medium-long runs, followed by more of the same.  The week I landed on wasn't necessarily a high-mileage week, but it was on the aggressive side.  Starts out easy enough with an easy double on Monday, then a 9 mile GA run on Tuesday.  Wednesday is a MLR (medium long run) into the double figures, Thursday a short tempo run, followed by a 12 miler on Friday.  I ran Saturday night, and my Sunday long-run was scheduled for the morning.  So, to make a long story short, I start my Sunday run on anything but fresh legs and that's the point.  I then ran 4 miles easy, 4 miles at slow GA pace and 4 more at a faster GA pace.  This is just the warm-up for the final 6 miles at 6:52 or marathon pace.  Legs were fried, but I wanted to nail this run and the final six-miles were 6:52 (YAY!!), 6:48 (WHOOPEE) 7:02 (BOO!!) I was running on snow-packed trails, 6:55 (better), 6:48 and finished with 6:51.  I really didn't think I had it in me, but am quite pleased with the result.  Now wait, thats not all.  Pfitzinger suggests a "recovery run" after a work out like this, so I just capped off my day with 4 miles easy with my lovely daughter.

I haven't commented on my musical selections for awhile and I know of at least one person who is interested.  Today's combo was Coldplay (new album with the weird name)  I wanted to see what all the fuss was about.  It was some pleasant musical candy to ease into my run with.  Next was Bowie's "Ziggy Stardust" which is always fun to run to.  Finished things up with Radiohead; couldn't decide on which album, so chose greatest hits.  It was a good day!

Happy Running!

Rick

Grammy Night

Looking forward  to the Grammy's tonight.  I'm always thrilled to see if any of my favorite running songs win any awards.  It doesn't happen very often, but I was thrilled to see Arcade Fire and Mumford and Sons perfoming in the past shows.    Unfortunaely there is no room at the Grammy's for the Dr. Dogs of the world.

I am the type of runner that really needs at least one "meaningful" run per week.  I thought this was the week where there would be a small drought of purpose or meaning.  Last week was littered with "woo-hoo" moments, but this week was, for lack of a beter term, dull.  But today was fantastic, and helped salvage a rather boring week.  I was aiming for 17 general aerobic miles, but since I missed Friday, I thought I would gradually pick up my pace, hoping to be at marathon pace by the end.  The progression was rather gradual, picking up the pace about 5 to 7 seconds every mile.  I finally dipped below 7 minute pace at mile 14 and cranked it up a bit after that, right about the time my course got hilly.  I pushed up the hills at around 7 minute pace and cruised back down at under 6:30 pace.  I don't know what the run "meant," but it was just what I needed.

The coming week will loaded with plenty of meaning.  I plan on a 10 to 12 mile tempo tun on Wednesday with a medium long run of abou 15 miles on Thursday or Friday.  If thats not enough meaning, the point should be made on Sunday with the first 20 miler of the cycle.

Happy Running!
Rick

Super Bowl Sunday. Woohoo!!!

I'm settling in and watching the Patriots getting back into the big game.  Not a big fan of either team, but I guess I would like to see the Patriots win.  Don't we get enough Red Sox/Yankees games on TV, now we have to see it in football too?  Oh well, on to more important things, like running.

Wrapped up another great running week, including helping my daughter log her longest run run of her young running career, 5.2 miles.  Way to go Malena!  Woohoo!  It was a nice warm up for me today on my 16 mile progression run.  After some early hill work from miles 7 to 11, I headed home and opened things up a bit.  By mile 14 I had things cranked up to 6:44 pace and mile 15 was a snappy 6:20 pace.  Woohoo!  I love it when that happens. 

Had some other speedy runs this week, like my Friday lunch break treadmill run.  8.5 miles, starting at 7:30 pace and my last mile was 6:02; woohoo!!  Or how 'bout my Tuesday run.  It was an unseasonably warm evening and I went out easy, did a few hills and found myself about 4 miles from home.  I was feeling really good for a Tuesday, so turned it up a a notch and ran all the way home at marathon-pace.  Again, woo-hoo! (on a Tuesday nonetheless!)  I have to admit, pretty darn cool to have some many "woo-hoo" moments in a week, especially for an old guy.  Woohoo!!!

Happy Running!

Rick