2013 Review and Goal Setting Time

It was another good running year for me.  I made most of my goals, finished the year healthy and with a continued desire to get stronger and faster.  I can tell I am nearing the point of diminishing returns, but I have a few more goals I would like to hit.  So what did I accomplish this year?

5k - I had set a goal of breaking 18 minutes and ran a 17:52 at the Brian Craft 5k in May.  I think I may have maxed out here and will be content just to run another under 18, maybe a PR by a second or two.

8k - PR'd by well over a minute here, running a 28:41.  This was early in the season and pretty proud of myself for this effort.

10k - definitely overachieved here.  I had set a goal of sub 37:30 and ran a 36:42 at the ALARC Legends race.  Not really sure how I did this and not so sure I can repeat.  To run a sub 37 again would be a real treat.

25k - finally ran a sub 1:40 at this distance.  Of course, just as I master the distance, they change it to a half marathon for 2014.

HM - came up way short here.  I was shooting for a 1:23 something, but it was super windy in New Prague that day and I came up well short.  I still have a soft PR here, so I am making a spring HM as my goal race for 2014 with a goal of 1:23.

Marathon - I had great conditions for both of my marathon attempts in 2013.  I cruised at Grandmas for a 2:56 and had a great day at Twin Cities with a 2:54:58.  I plan on running Twin Cities again in 2014 with a goal of a Moose Mug or 2 hours plus my age.

MDRA Grand Prix - I made my goal of winning my AG and had the added bonus if being 3rd overall.  I also have 9,045 points which is my highest total ever and ran all 13 races.

Minnesota Runner of the Year Rankings - I had a couple of qualifying races in 2012 and I hoped to move into the top 10 for 2013.  Looks like I will end up 6th overall with 24 points.  Way too many super speedy 50 years olds for me to think I can rank any higher.  I did run the 3rd fastest 2013 marathon for 50 year old Minnesotans.

Total Mileage - I thought I could hit 3,500 miles for the year, but I am going to come up about 200 miles short.  Not an important goal.  Just like the running streak, not a big deal.

So yeah, a good year.  Looking forward to what 2014 has in store.  With no spring marathon planned, I can focus on shorter distances and more racing in general.

Skinny Time

When I completed Twin Cities Marathon I weighed in at a whopping 155 pounds.  Pretty scrawny for my 6'1" frame.  That is a pretty typical weight for me in the middle of marathon training.  Jump ahead to Thanksgiving,  post-marathon and I weigh in at 166 pounds.  Also, not a surprise, as I have been eating and drinking like a pig and only running 30 miles per week.  Well, I think the lazy days are over.  Looking at the 2014 calendar, I see that there is a my mile race in January and also a half marathon on January 25th.  I'm in no shape to race a half marathon now,  and January 25th is only 7 weeks away.  Time to get back work.

Speaking of skinny, I have always noticed that us skinny people are not given the same courtesy as our friends on the other side of the spectrum, the heavier folks.  Let me explain.  I was working at the running store, having a nice conversation with a female customer.  She asked me how long I had been running, to which I replied, "Oh, a long, long time."  Her response was, "yeah, I could tell, you long distance guys always look so skinny and emaciated."  Wow, could you imagine if this conversation took place between and overweight chef and a restaurant patron, for example?  "Yeah, I can tell you have been a chef for a long time, because you all look so fat and puffy."  Then a few weeks ago at a buffet lunch, someone slapped me on the back and said, "You better load up and get some meat on those bones?"  Would they tell a fat person, "You may want to put some of that food back, big fella."  

I did race this week, the Tonka Turkey Trot.  Finished in 18:54, which isn't bad considering what a fatty I am!  Always humbling to be beat by a runner in a turkey costume!

Happy Running,

Rick

Rocky's Run

Today was a fun day.  For the 5th straight year I raced Rockys Run CC 6k.  It's the one time every year that I get to don my cross country spikes and have at it on the hills and turns of Les Bolstad Gold Course.  It starts out as a drag race, with first quarter-mile being straight, flat and fast.  Once we get past the driving range fence, the real "fun" begins!  Up and down, twisty-turny, back and forth and up and down some more.  None of the hills are big, but they are relentless.  Even though I went out too fast, the first mile seemed to take forever.  It was a pretty zippy 6:03, but I wouldn't see even close to that pace for the remainder of the race.  I was feeling pretty gassed for mile 2, so I settled into a comfortable pace, going easy up the hills and coasting down the other side.  Mile 2 was a much slower 6:25.  I continued to pass people, so maintained the same pace, keeping my strategy on the hills.  I think they redesigned the course, because it seemed much hillier than I remember.  Mile 3 was another modest 6:30.  The last .7 miles were tough, but I was still passing a few people, then there the the much welcome 500 meter finish, which is straight and a little bit downhill.  Legs were pretty rubbery by the end, but was content with my 23:59 finish.  Good enough for a 2nd place AG place and securing a 1st place finish in my AG for the MDRA Grand Prix series of races.

The rest of the week was pretty uneventful.  I only ran 30 miles all week, including this race and a Thursday  night track work out.  Meet of the Miles is mid January, so I will start traing for that this next week.  Probably ramp up to 40 or 50 MPW, with a couple of track workouts, a long run and some conditioning at the gym.

Happy Running!

Rick

State of Road Racing

I had a comp entry to a local race today and to be honest, it's not the kind of race I would normally run.  It falls into the category of run I call the "gimmick" run.  You know the ones I am talking about; Color runs, Laser Runs, Zombie runs, any kind of costume run, etc.  I guess if these races get people off their butts and outside for a run that's a good thing, but I think they have gone to the the opposite extreme from uber-competitive races.  For example, today's 5k had people finishing in 45 minutes and slower.  Not just 1 or 2, but over 500 people walking/jogging/staggering across the finish line in times ranging from 45 minutes to 1.5 hours.  To reward such an effort all runners got a candy bar, a cup of melted chocolate from an enormous chocolate fountain and a stack of Vanilla Wafers and Oreos for dipping and potato chips. Oh, there were some token bananas and orange slices, but the chocolate was the draw. I am truly motivated by many runners, regardless of speed or ability, but it gets to the point when you have to say, "this is kind of a joke."  Oh, and I forgot to mention that they were serving chocolate cupcakes at the water stops at miles 1 and 2?!?

I ran a pretty good race, although the course was short.  I ran a 17:54 which was good enough for 3rd place overall and I won a prize of , you guessed it, a giant chocolate bar.  

Happy Running!

Nutrition Madness

With some time off from running, I got some spare time on my hands.  Since nutrition was on my "needs improvement" list, I spent Sunday evening at Barnes and Noble perusing some books on the subject. Excuse me, but what the hell?  Paleo, Primal, Superfoods,  Grain Brain,  Sugar Detox, Low Carb Living?   One of these books actually was so restricting that even water was "okay, in moderation."  You've got to be kidding!  Water, in moderation?  Nuts are no good, except for Macadamia nuts!  They are great.  Excuse me, but Macadamia nuts are $7.00 per pound and the lowly peanut is less than half that.

We've been hearing for some time that processed, simple carbs are bad, but whole grains are good.  Now, grains of any kind are evil.  We should be eating broccoli and MEAT 24/7.  What is a person to do about all this conflicting advice.  How is the simple vegetarian supposed to get buy if they can't eat nuts, legumes or dairy.   Really, can a person survive on vegetables only?  I know I couldn't do it, but I am not even sure if it is wise.

One of the books I read was so specific in its do's and dont's that I think he was just listing all his personal likes, so that he would never be caught in a contradiction.  Wine okay, but only red wine.  He probably hates white wine.  Nuts, but only Macadamia nuts.  (See above).   Work outs are good, but rarely should you break 65% of your max heart rate.  You can't eat beans of any kind and grains are poison.

So, I now consider my nutrition research done and have come to the conclusion that nutritionists are crazy or snake oil salesmen or both.  Since I don't plan on living on beef and Macadamia nuts for the rest of my life, I think I will go with some common sense and follow the old-fashioned food pyramid.

Another week of easy running, getting out 5 times for a total of 30 miles.  My left hip is still a bit sore, so no sense in rushing back into things.  Also made it to the gym for a couple of easy work outs.    I have to admit I am really enjoying sleeping it, but I also know that I will be getting antsy soon enough.

Happy Running and Happy Eating!

Rick

Recovery and Reflection

The week post-marathon for me is rather like January 1.  The work is done, the goal has been achieved and the slate is clean.  If things went well, it is a week of enjoying the buzz of a well run race or new PR.  If things didn't go quite like you expected, then its a review of the training plan, trying to figure out where things went wrong.  This has been a week of some buzz, but more a week of looking ahead.  Like January 1, I felt myself setting resolutions, not just about my running, but about my lifestyle in general.  I was making notes about improving my diet, how to increase my energy levels, both mental and physical, how can I increase my productivity at work and improving and building on relationships.  Lots to accomplish, not just in the running world, but professionally and personally.  I can honestly say that running and attempting to run competitively improves all aspects of my life and as long as running doesn't become simply an escape, it remains a healthy release and a fantastic hobby.  So, with all that being said, what are my New Year's resolutions?  Here is a recap:

 

Nutrition - I say this after training cycle, but it is certainly an area where I could use the most improvement.  I am not a total garbage disposal, but pretty darn close.  I manage to get my fruits and vegetables in the menu, but beyond that I am fairly undisciplined.  Way too many chips, burgers, pizza and the all the usual culprits.  My plan for the next year is to do a better job of menu planning, making sure I eat better.  Again, I am positive even a minor improvement will help in all aspects of my life.

 

Strength Training - the back injury I suffered in July was an eye-opener.  Like nutrition, I vow to do a better job of working in core strengthening into my routine, but with poor follow through.  Since I came so close to jeopardizing my chance at a running Twin cities, I have a renewed zeal to maintain and build upon my current regimen.

 

Training Plan - I am very happy with the Pfitzinger plan I have followed for the past few cycles and plan on sticking with it.  The only thing I can do differently is work harder at the fast stuff.  I finally have my endurance where I want it, but in many races I just couldn't go any faster.  So, strength and speed are the name of the game for the next year. 

 

Rest and Recovery - I worked pretty hard over the past 18 months or so, with not a lot of time off.  I rand a 2:58:57 in Des Moines, a 2:56:42 at Grandmas,  and 3 and half months later a 2:54:58 at Twin Cities.  I am happy with this string of races, but to continue like this for another cycle would surely end in a bad way.  So, the plan is to take some time off, race a bunch of shorter distance stuff and focus my attention on one marathon in 2014, most likely Twin Cities again.  Probably a 16 week plan aiming for finish in the low 2:50's.  I didn't get enough sleep over the past training cycle and often found myself sleep deprived, getting caught up on the week ends.  Not the way to train or to live for that matter.  I need my 7 to 8 hours per night and plan on doing better in that department.

 

Lastly, I plan on running more with groups.  I have done a ton more of this over the past year or so and been a huge benefit for me.  It has kept things more interesting and is fun to share the running experience with others.  I may even sign up to coach another marathon clinic at my local running store.  My work load has moderated and am feeling ready to jump back in with both feet.

 

So, here is to restful, healthy, energized and positive running year.  I am so thankful that I come out another training cycle feeling this way; running is a wonderful hobby and I feel blessed to be part of the running world.

 

Happy Running

Rick

Twin Cities Marathon Race Report

Well, after all the doom and gloom weather forecasts leading up to the race, it certainly was a beautiful day.  After several days of clouds and rain, the sun made an appearance early Sunday and the early morning temps were around 45.  Beautiful morning!  I had slept well two nights before the race and was feeling rested, relaxed and ready to roll.  I chatted with a few familiar faces at the start, then got down to business.  For some reason, my watch decided to show MPH rather than pace, so that threw me for a loop.  I then realized that I just needed to run 9 MPH to make my goal, so after a mile warm up (6:48) I settled into my pace.  I met a couple of Northwoods teammates early on and we ran together for most of the first half.  I found we were pushing the pace pretty hard, but that extra push got me to the half at 1:27, exactly where I wanted to be.  We had a bit of a shock at the half, because the clock was reading 1:25!  I figured the clock was wrong or I was in for a world of hurt in about an hour.  I ignored the clock and settled back into my 9 MPH pace.  I wasn't feeling particularly good at 14 and one of my teammates had gone ahead, so I was about ready to settle for my B goal.  As we made our way up West River Road, I was still laboring, but I was still locked into my 9 MPH and the miles up to 20 continued to click by pretty quickly.  The real test was about to start, the hills from 21 to 23.  If I could hold together a 7:05 pace through this stretch, I still had a chance.  This year the hills did not sink my ship.  I hit mile 23 knowing I still had to hit 9MPH for the balance to make sub 2:55.  I took a caffeinated GU at 23, gritted my teeth and pushed as hard as I could for the home stretch.  Mile 23 was 6:48, not good.  Mile 24 I saw my GPS flash a 9.1 MPH and mile 26 I actually hit 9.3 MPH.  The last two-tenths is all down hill and I pushed as hard as possible.  You can see the clock from the top of the hill and I knew it would be close.  I was almost sprinting at the end as I saw the clock getting dangerously close to to 2:55.  As per usual, my right hamstring started to vibrate, but I knew I was okay.  Chip time:  2:54:58.  Wow!  Awfully close.  Good enough for  a top 5 AG finish and another PR!

This is my third marathon training cycle in about 16 months, without much time off and I am looking forward too backing off a bit.  I think I will skip a spring marathon and maybe shoot for 2:53 (2 hours plus my age) in the fall of 2014.

Happy Running!

Rick

Training Cycle Recap

It was kind of an unconventional training cycle for me.  I am used to a full 18 plus week cycle, but because of the timing of Grandma's and my back issues in July, I barely had 12 weeks of quality training.  16 weeks prior I did manage an 85 mile week, but then the back went wonky and ran in the low 30's for a couple of weeks, not hitting high mileage again until 12 weeks out.  From that point I managed to successfully complete 7 consecutive weeks of 90 to 95 miles.  I replaced a lot of the quality work outs with more racing.  It wasn't a great season for PR's, but I did mange a 5:18 mile, a 36:42 10k and the big confidence booster, a 1:39:52 25k.  I stayed pretty healthy, outside of the back issues, which have been taken care with the intense physical therapy sessions.  My right hip is a little wonky, but I am not too worried about it.  A week of rest and lots of sleep should get me to the starting line in pretty good shape.  

This will be 12th Twin Cities Marathon and am pretty excited about my chances for running a sub 3 for the first time here.   Of course a new PR would be pretty sweet and a 2:55 would be even sweeter, but I know this course well and the second half can be pretty tough.  Can't wait to see what I got!

Happy Running!

Rick

Oh Taper, Work your Wondrous Powers!

The first week of a Pfitzinger taper is no cakewalk.  I ran 72 miles this week, which is a significant drop from my usual, but the intensity of the workouts remain.  Well, at least they are supposed to.  After my recovery Monday, my Tuesday tempo run was a bust.  I got my mileage in on Wednesday, but it was work.  Thursday's track workout was a joke and after another recovery day Friday, I thought I was going to be primed for a successful 5k tune up race on Saturday.  It was a cool beautiful morning and conditions were ripe for a great race.  It was a small race, so I thought I could win, but there were some young guys with Eden Prairie singlets on, who would prove me wrong.  About 6 or 7 of us went out fast and we hit the first mile at 5:45.  Right where I wanted to be, passing the third place dude and still had the second place whipper snapper in my sights.  Something happened at mile 2; I wasn't working that hard, but my turnover just wasn't there and I completed the second mile in 6:00 flat.  I was still gaining on the 2nd place fellow, but the first place runner was nowhere in sight.(winner ended up running a 16:44). I managed a pathetic push at the end, but finished with a disappointing 18:12.  Good enough for 3rd overall and an AG win and $40 in gift cards!  Not sure why there was no strength to push that last mile and a half, but lets chalk it up to fatigue.  Today, I was back on the trails for my last long run of the cycle and the legs were shot.  Barely got under 9 minute average for the 17 miles.  Yikes!  So, the taper needs to work its magic in the next two weeks.  The miles are in, the workouts are done, the racing is finished and its time to heal up.  We got a 2:55 marathon to run!

Happy Running!

Twin Cities Marathon Taper - Thinking about a Goal

I just finished up another big mileage week, covering about 92 miles, mostly easy, but did work in some serious hill work on my MLR and also on my long run today.  I also managed a little racing, winning my hometown's 8K race, finishing the short course in 28:14.  I'm really not that fast, I think the course was short about 2 tenths, so my adjusted time would have been closer to sub 29:30, which is still a PR. (5:51 pace)

 

So, we are three weeks out from the Twin Cities Marathon and I've been giving some thought to a goal.  Like many runners, I like to plan out an A, B and C goal.  Since I have never broken 3 hours at this race, that will be my C goal.  Simply to run a smart race and not let the hills from 21 to 23 get me.  My B goal would be a PR, so anything under 2:56:42 would suffice.  Then I need a stretch goal or an A goal.  A fellow runner planted a seed in my head of running a sub 2:55.  Why is sub 2:55 so important?  In my age group it would give me elite status and a guaranteed comp entry in next year's race!  You get to use all the amenities of the elite athletes, before and after the race.  How cool would that be? 

 

So there you have it.  I have done the training, now I just have to taper and tune and let it rip on October 6th.

Happy Running!
Rick

Back to the Roads

Last week was a fun week of cross country racing and this week it was back to road racing.  Labor Day was the annual Victory 10K in Minneapolis.  Super flat and fast, and combined with the cool weather, I thought I had a good shot at a PR.  I went out a little too slow and although I managed a 5:42 last mile, it wasn't enough to break 37 minutes and a long way off from my PR of 36:42.  Still pretty happy with the result as I was coming off 94 miles form the previous 7 days.   I ran a lot miles during the week, but nothing fast, saving up some strength for the City of Lakes 25k.  I have never run well here and I wanted to change that.  I was determined not to go out too slow and try to make up for it at the end.  I went out just right, hitting mile one at 6:36, mile two was 6:25 and I never faltered after that, knocking off one 6:25 mile after another.  I kinda lost my focus and my chance to break 1:40 at about mile 14 and had to really hunker down the last 1.5 miles.  In fact, I needed to run the last half mile in 3 minutes just to get under 1:40, finishing in 1:39:55 (6:25 average). A nice confidence booster before Twin Cities and a 5 minute improvement over last year's time.

So, no racing this week (okay, I might sneak in a race this week-end) but I do plan some quality runs with one more attempt at hitting 100 miles for the week.  I sure am looking forward to the taper!

Happy Running!

Rick

Cross Country Week

I had a slight cut back in my mileage this week, but I can't say it was an easy week.  The heat and humidity were almost unbearable (only used the treadmill once) and I ran back to back Cross Country  races.  Neither course were particularly hilly, but both were very lumpy, for lack of a better term.  Racing on soft uneven surfaces is very taxing and difficult for me and I am hoping that these work outs provided some added benefit for the long term.  Wednesday night was the MDRA Como Park Relays, where two-person teams run an 8x1 mile course.  My partner and I finished in 50:10.  Not the speediest time, but hey, it was over 90 with a dew point over 70.  Did I mention the course was lumpy?  The following night was the St. Louis Park Geezer Chase, where us Geezers get a two minute head start and then the young lads try to catch us.  Less lumpy course, but very hot and humid once again.  I was beat after these two races.  I have to mention how lucky I am to live in a community that has such wonderful opportunities for runners.  The MDRA Como Park Relays are a perfect example.  Every Wednesday in August, you just show up, plunk down your $3.00 and run until your heart's content.  What a fantastic 40 year tradition!

Finished off the week with an easy 20 miler on Saturday and ran easy today, so I can rest up for tomorrow's Victory 10k in Minneapolis.  Conditions should be great, the course is fast and no reason why I can't run a great race.

We are 5 weeks out from TCM and things are back on schedule.  No injuries to speak of, the back is fine and the mileage is where it should be.  Speed is still the only issue and tomorrow's race will be a good test to see where we are at.

Lastly, I triple-checked my blog this week for grammatical and spelling errors, in honor of my favorite teacher of all time,  Mr. Harlan Helwig.  RIP Mr. Helwig.

Happy Running!

Rick

Only Six Weeks until Go Time

Another big mileage week for me and I think my body is getting use to 90 plus mile weeks.  I find if do lots of doubles, get one MLR on Wednesday and the typical 20 miler on Sunday, I feel pretty good.  I think the PT is helping as well, as I work on my core and my lower back my running is getting stronger.  I ran 20 miles in the heat and humidity at a very modest pace (about 8:15) and although I probably lost 8 pounds, I had plenty of gas left in the tank.  So, endurance seems to be pretty good, but speed is still slow to come back.  Only one track session this week and it was on Friday.  I went to the Minnetonka HS track at 5:30 am and proceeded to do 6x1200m at 5k pace.  My 5k pace is about 5:48 and I knew that wasn't happening.  For one thing, I can't move that fast, at that time of the day.  Secondly, whenever I try to get going fast (anything below 6:10) I feel rather clunky and out of synch.  Anyway, the first 1200 was barely below 6:30 and the rest were around 6:05.  I had a heckuva time getting below a 6:00 minute pace and only managed that tempo for a few of the laps.  I am hoping that the racing coming up in the next few weeks will help me get my rhythm back and backing off some of the mileage will add a little spring in my step.  I'm feeling about 95% their for making my marathon goal time of 2:55:xx.  Now, lets hope the heat wave this week doesn't cause too much trouble.  Heat training is good, right?

Happy Running!

Rick

Big Mileage

This week was a big mileage week, coming in just under 94 miles.  My back and my body are holding up pretty well, but my speed is not coming back as quickly as I would have hoped.  The 15k race on Sunday took a lot out of me, so my Tuesday progression run up and down Exclesior Boulevard was a bit of a disappointment.  I was pushing pretty hard and could barely get below 6:40 pace for the last few miles.  I had a couple of nice runs on Wednesday, recovery on Thursday and tried the same progression run again Friday with better results, logging the last mile at 6:12.  I finished the week of with a 20 miler that went pretty well, but my legs were kinda shot.  I have another couple of weeks of this kind of mileage then the racing fun begins with the Victory 10k, City of Lakes 25k, Old Sod Days 8k and  one more tune up race that is yet to be determined.  Still thinking I can run a 2:55:xx at TCM, and I will have plenty of fitness tests coming up to see if the legs are there.

I joined a racing team last week and I am hoping I can help out in the Grand Master category at City of Lakes for team Northwoods.  Thanks for having me!  I think if I run a 1:41 I can help.

Happy Running!

Rick

Slow but Steady Comeback

It was a good week, it was a high mileage week, but all in all, not a very fast week.   The back feels good, but missing all those key work outs over the past two weeks definitely had an effect on my fitness.  I ran two very easy recovery runs on Monday, followed by a 10 miler on Tuesday morning where I unsuccessfully attempted to log 5 miles at a HMP of 6:25.  Couldn't find the gear and the fastest mile was 6:40.  Wednesday was more doubles and the next key work out would be Sunday with 18 and 10 at MP.  The MDRA 15k was on the schedule, which would give me an opportunity to air things out a bit and see where I stand.  I did a very easy warm up of about 6 and then got ready to race.  It was cool, but a bit humid, not anything that would effect my effort.  First mile was pretty fast, logging in at 6:12.  I slowed a bit for mile 2 and mile 3 was a long, slow gradual hill which really took a lot out of me.  I held pace for the remainder of the race and never found that late in the race higher gear.  I was happy to finish in under an hour (6:25 pace) and will chalk this up as a very aggressive MP training run.

My program continues to hammer away with more doubles, two quality runs and a mileage of total of over 100.  Depending on how the back feels, I may reduce that mileage just a tad.  The back feels good, but I don't want to push my luck.  PT felt good and I hope to have the back strength of maybe an 80 year old man soon!  No more racing until Labor Day, when the schedule gets really serious.  I like where I am at even with the missed time; good enough to get under 2:58 again, but a marathon PR may be a stretch.  

Happy Running!

Rick

Down but Not Out

I missed some key workouts again this week, in fact my back was so stiff that I took off Monday, Tuesday and Wednesday.  Since it wasn't improving as fast as I had hoped I made an appointment with a back specialist.  Luckily they had an opening Thursday morning.  The doc did about an hour evaluation, having me do various movements and poking me here and there.  She was convinced that there was no damage to the back, but rather my lower back was very weak.  Along with extremely tight hamstrings; we are talking violin strings tight!  The doc was through with me and I was I introduced to my physical therapist, who had me warm up, do some stretches and the onto the weights. She measured my back strength and it registered somewhere between that of an 11year old girl and an 83 year old woman!  Not good.  She showed me all the weight training I would focus on over the next 6 weeks, threw on an ice pack and scheduled my next 3 weeks worth of visits.  

My back was feeling good, so that night I went for an 8 miler and everything felt great.  I got up early Friday morning for my next scheduled run and my body wasn't having it.  The PT coupled with the Thursday night run was just too much.  I was back out there on Saturday for an easy 8 miles, and did a shortened long run today of just under 18 miles.  The back felt fine, but my IT band and my PF were screaming at me from mile 14 on.  Not feeling worn out today though, as I managed to do some work in my much neglected yard.

So what happens now?  I plan on wading back into my training plan, doing PT twice a week, do the prescribed stretches twice a day and hopefully come out of this training cycle fitter than ever.  I realized that my training was far too one dimensional, but not until now did I realize the problems it was causing.  Not sure how much effect the missed days will have on my marathon time, but I am confident my fitness hasn't suffered too much and long term I will be all the healthier.  Speaking of fitness, I have a test coming up.  The MDRA 15k is this Sunday, so I can gauge where I am at.  Perfect timing, as my plan calls for 20 with 10 at MP.  So, I think I will warm up with 8 or so, race the 15k at about 6:40 pace and cool down with a few recovery miles.

Happy Running!

Huge Setback!

I have had a remarkable streak of injury free running and numerous PR's over the past couple of years.  That streak has come to an end.  After Monday's recovery run, I was stepping over the gate that keeps our dog Gizmo in his "area" and I felt a little twang in my lower back.  It was okay most of the day, but an evening recovery run didn't seem wise.  Tuesday morning my back was in complete revolt.  I could barely stand up straight and my 10 miler with 5 at HMP was completely out of the question.  I applied lots of ice and took boku Ibuprofen just to get through the day.  The ice was a big help and by Wednesday, my back was almost back to normal.  I had 15 miles scheduled in the morning and a recovery run planned with run club in the evening, both of which I scratched.  Thursday morning was good, but gave myself one extra break in the morning and did an easy 8 in the evening.  What a relief, everything felt normal.  I followed up with 11+ on Friday morning, again with no pain or stiffness; it appears that I dodged a bullet.  Saturday morning I woke up feeling good and better yet, it was October like!  50 degrees and I couldn't wait to hit the trails!  I ran downstairs to the laundry room to get a clean pair of socks and when I reached the bottom of the stairs, the carpet felt wet and I could hear water dripping from the ceiling.  Noooooooooo!  I wasted no time and sprang into action.  I called the plumber, shut off the water and started to move around all the water logged stuff I could move.  Turns out the mess wasn't as bad as I had originally thought, but after all was said and done, I re-injured my back!  Took Saturday off and woke up this morning and it feels pretty normal, but am not sure an 18 mile run would be wise.  Drat!

I am not sure how badly missing an entire week of a 12 week plan will effect my goal.  My biggest problem right now is mental.  I think it will be difficult to race or hit my tempo runs, knowing in the back of mind that my lower back is a little wonky.  My mental state isn't the best right now, so I am probably over-reacting a tad.  Let's break out the ice packs and see what tomorrow holds.

Happy Running!

Surviving the Heat and Humidity

This morning's weather (pre Thunderstoms) was certainly a welcome relief.  My thermometer read 63 degrees and there was certainly a break in the jungle humidity.  Now the rest of the week was a different story, with overnight temps in the 70's and dew points from 68 to 75 all week.  Blech!  I am happy to report that I only used the treadmill once all week.  Now, I had to get up at 4:30 am to run in  conditions that were bearable, but that is a small price to pay to avoid the treadmill.  I did go through a lot of water and much Powerade.

This was week one of my Pfitz 12/85 plan.  I was a little worried about the radical jump in mileage, but my body held up pretty well.  I ran 84 miles, which was my highest weekly mileage total since late May/early June.  I did recovery doubles on Monday, a 10 miler on Tuesday with 5x800m at 2:50ish pace, a work out that wasn't actually on the schedule, I just read the wrong week!  Wednesday was a 12 mile am run and a 4 mile evening run, cut short because of the 100 degree heat index.  Thursday was more recovery doubles, Friday was just shy of 12, Saturday was 8 and the week capped off with a nice 17.5 mile run with 8 miles at 6:40ish pace.  The run was fantastic and I was having a lot of fun flying down the trail.  My plantar fasciitis flared up at mile 13, but it was a fun run nonetheless.

Alright, one week down and only 8 more until the taper!  You gotta love these 12 week plans!

Happy Running!

Rick

Reintroducing Myself to Mr. Pfitzinger

I have had about a 3-week vacation from any kind of training and with Twin Cities Marathon 12 weeks away, it's time to reintroduce myself to Mr. Pete Pfitzinger.  I have never done his 12/85 plan and it looks a little intimidating, but I'm willing to give it my best shot.  Since its only 12 weeks, it wastes no time in in getting into some serious marathon paced runs.  In fact the first week will be over 80 miles, capping off a week full of doubles with an 18 miler with 8 at marathon pace.  It peaks at week 7 with a 104 mile week.

I'm not going into this cycle feeling particularly healthy.  My Plantar Faciitis is flaring up big time.  In fact, I'm gimping around the house today only after a leisurely 14 miler today.  The hamstring is better. But never felt like it completely recovered after my efforts at Grandma's.   Mentally I am ready to jump back into another cycle, now I have to see if this old body will hold up.

Did a little racing this week at the fairgrounds.  The Richard Hoska Mid-Summer Mile was Wednesday night at its new location.  I was quite excited about my new PR of 5:09, which was changed to 5:11 officially, but then the word quickly spread that it was a short course.  Most Garmins are going to be off by a couple of hundredths, so I wasn't too concerned, but then I saw that the Minnesota Runner of the Year pulled the results from their website and took away our points, so I figured there was some serious concern about the length.  Oh well, most people had the course short by 2 hundredths, which would still give me a 5:18 or so, which is still a big PR.

So, lets get through week one and look ahead to the MDRA 15k on August 11th.

Here is a shot of me finishing off the Mid-summer mile.  A lot grimacing going on!




https://www.facebook.com/photo.php?fbid=10201559088319022&set=a.10201559074358673.1073741827.1231877531&type=1&relevant_count=1

Recovery Almost Complete

I am still in recovery mode from Grandma's Marathon, but did manage to run everyday and even threw in a Friday night tempo run just for good measure.  The fatigue is gone, the mental fog has lifted and most of the post-race aches and pains have disappeared.  The Friday night tempo run was just a test to see how the hamstring and glutes were feeling and I have to say that all systems are go.  It was a 10-miler with the last 5 at a sub 6:40 pace. (which is top secret, but is my Twin Cities Marathon goal pace)  The 5 miles were pretty effortless and I was happy to report no aches or pains.

 

It certainly is treadmill season again.  I can run early morning in the heat, but if I have any running to do at a specific pace I will most certainly bring it indoors.  Its virtually impossible to hit your goal marathon paces when its 90 plus and jungle humid.  I certainly don't like the treadmill, but don't despise it as some of you do.  Its a great tool and I can get past the boredom by focusing on faster and faster paces in a controlled environment.

 

I got some regular scheduled racing over the next few months leading up to the marathon.  There is the Richard Hoska Mid-summer Mile at the fairground on July 10th (hey wait, that's this week!)  I am certainly not ready for that!  There is the MDRA 15k in July and the Victory 10k and City of Lakes 25K in September.  I will also to the Old SOD Days 8k, but not sure when that is.  All these lead up to the big one, Medtronic Twin Cities Marathon.  Should be fun!

Happy Running!
Rick

Just Plain Tired

While I am still enjoying the buzz of my new marathon PR, I also realized how old I am and how zapped I feel after such an effort.  My intention was to run recovery runs all week, just to keep my streak alive, but acute soreness on Sumday, along with rainy conditions convinced me to take a day off.  One day turned to two, then three and finally I got back out there on Wednesday night with my run club.  Felt sluggish and a nice pain in my right hip/buttock area.  Didn't go away, even after a few miles of warm up.  Ran again Friday night with the same pain and felt like I was pulling an anchor.  Ran for a third time today and the hip felt better, it also felt like I weighed 250 pounds.  I need another nap and hopefully I will be felling perkier by the end of this week.

In need of motivation and wanting to make my goal of running every race in the MDRA Grand Prix, I signed up for the Twin Cities Marathon on October 6th.  They were down to a few hundred slots, so I thought I had better get signed up. I plan on resting for another week or so, then kick off a Pfitzinger 12 week, 85 mile plus plan.  It's super aggressive with a mileage peak of 104, with tons of interval training and countless two-a-days.  I am shorting for sub 2:55 at Twin Cities Marathon.  That mile 21 hill is not going to get me this time!

Happy Running!

Rick

Chasing 3 Hours - Grandma's Marathon Edition

I've often dreamed of running a marathon in cool weather, slightly misting and a nice tailwind. Yesterday's marathon in Duluth was a dream come true.

While uncomfortable at the start, the conditions were ideal; 48 degrees, dense fog, misting with a 10 to 15 MPH tailwind.  I caught an early bus to the start, which meant hanging around the Port-a-Potties for an hour or so.  Grandma's is a great race, but the starting area is one of the most bleak.  Basically it is in the parking lot of a Two Harbor's car dealership. I made one last bathroom break, then dropped my stuff at the bag drop then made my way to the starting line.  Partial nervous energy and partial "help, I'm freezing here" had me pacing between the 2:50 and 3:00 flags.  As I was pacing, 4:30am guy from our Runners World forum stopped me to say hello.  He had to utter words I am guessing he never thought he would ever have to say to a stranger, "Are you Swamp Angel?"  Its always nice to put a face and a personality to an internet acquaintance.  It was a pleasure to meet you Chris and nice running with you.   We chatted for a bit, then just like that, the horn sounded and we were off.

Miles 1 - 5 (6:59, 6:48, 6:41, 6:46, 6:45)
I ran with 4:30am guy for a bit and after a few miles he was gone.  The good news was that the early miles were going by super fast.  Seriously, the cool wind off the lake was like having AC blowing at our backs, it was awesome.  About mile 5, 4:30 guy joins me again after a nature call on the side of the road.  One great advantage of running along the north shore is that there are plenty of opportunities to pull off the road and do what you have to do!

Miles 6 - 10 (6:42, 6:46, 6:45, 6:43, 6:31)
I continued to run with 4:30am guy through mile 10 and we both commented how effortless those first 10 miles were.  He took off and I got down to work.  The course was hillier than I remember, but I maintained my pace with not much effort.  I kept telling myself that if I felt this way at the half, I would open things up a bit, but luckily I didn't get careless with my pace.  The miles were just clicking by and it was like every time I looked up there was another yellow mile marker greeting me to the next mile. It really felt great!

Miles 11 - 15 (6:47, 6:40, 6:42, 6:38, 6:42)
I deliberately pushed just a tad harder through these miles and I was finally starting to feel some fatigue.  I was also feeling a slight twinge in my right abductor, which had me worrying just a bit.  Working through the hills seemed to help, but I also realized that I needed to just hold pace and not ruin this.  Hell, I was running 6:40 miles and it felt awesome!  What is there to worry about!?

Miles 16 - 20 (6:42, 6:46, 6:44, 6:38, 6:45)
The second milestone for me was the 18 mile mark, where I vowed to get a little careless with my pace.  I broke that vow, however, as things were going so well and this 6:40 to 6:45 pace felt just perfect.  Why mess with a good thing?  Also, there was Lemondrop Hill to worry about and I wanted a strong finish.  Lastly, the twinge in my right abductor had blossomed into full fledged pain.

Miles 21 to 26.2 (6:44, 6:36, 6:42, 6:32, 6:36, 6:51)
There are lots of downhills when you hit town and I found it kind of easy to drop into the low 6:30's. Unfortunately, my right hip continued to give me trouble and more worrisome was my right hamstring which was staring to quiver.  Every time I would try to push the pace it started to spasm.  I soon found out that if I shortened my stride a bit and concentrated on a quick turnover, I was fine.  Also, I concentrated on landing on my front foot, which seemed to take some pressure off the hammy.  After Lemon Drop Hill, it was all downhill and I threw caution to the wind.  I still wasn't moving crazy fast, but I was passing people (including two guys in my AG) and the shouts from the crowd were very encouraging.  At this point, I knew I was going to break 2:57, but by how much?  I got into downtown and pushed as hard as my wonkish hamstring would allow and cruised down the cobblestones of Superior Street at a sub 6:30 pace.  What a blast!  The last stretch has lots of turns with lots of screaming fans, which is pretty cool, but making lots of turns is easier said than done at the end of a marathon  Crossed the finish line in 2:56:28 and I couldn't be more thrilled.

The mist had now turned to a cold rain, so I didn't spend too much time in the finishing area.  I chatted with a few local runners, comparing times and small chit chat, grabbed some goodies and made the trek back to the hotel.

No regrets in this race.  With these conditions it could have been easy to get careless in the first 10 miles and ruin a perfect opportunity for a PR.  I have to admit that I was surprised that my hip and my hamstring were giving me trouble.  I logged a lot of miles this cycle and I thought my body could take the pressure.  Oh well, my time was good enough for an 8th place AG finish and an 80th percentile age graded time.  The high-miles paid off big time for me.  This crazy sub 3 effort started in earnest in 2006 with a dismal failure on this same course (1:32 first half and a 3:59 finish)  I slowly but surely have lowered my times gradually from to 3:59, 3:45, 3:29, 3:17, 3:07, 3:02, 2:58 and 2:56.  Hey, that's 8 consecutive PR's!  All as a result from higher (not faster) mileage.  Not sure if I have a 9th consecutive PR left in me, but I am not too worried about that right now, just going to enjoy the buzz of another marathon PR!

Cheers to 4:30am Guy, who ran a phenomenal race and a huge negative split, finishing in 2:54!  Awesome race Chris!  You definitely can go sub 2:50!

Thanks for reading!

Happy Running!
Rick

 

Grandma's Training Cycle Review

Well, the work is done.  I get to run easy again this week and let it all go on Saturday.  I thought I would take some time and review the numbers for this training cycle.

Average MPW - 88.1, which is about 7 miles higher than the Des Moines training cycle.  It included one week over 100, 5 weeks over 90, 10 single runs over 20 ( longest was 24) and I had 13 days when I went over 20 miles total.

Speed - most of the long runs were in the 8:15 to 8:00 range and worked in most of my MP or tempo runs through racing.  I did set a PR in the 5k (17:52) and 10k (36:42) and was very disciplined in getting my Tuesday morning progression/interval run in.  I would get up at 4:45 and 10 to 12 miles starting out easy and finishing in the 6:00 to 6:20 range.  I did have a disappointing half marathon at New Prague in a fierce wind finishing in 1:26

Running Streak - I have run everyday since December 30th and have averaged 10.6 miles per day over that stretch, and 12.5 per day over the cycle.  Not taking a day off and running 6 miles at a very easy recovery pace has been key.

Health - no injuries or pains to speak of, thank God.  My right heel has been a little sore when I first get up, but is normally fine after 10 or 15 minutes of moving around.

What would I do differently?  Not so sure I will do another 100 mile week.  It took the better part of a week to recover, especially with that 24 miler in there.  90 feels good and I can still function at a relatively high level.  I didn't worry about diet at all this cycle.  I definitely could have fueled my body a lot better, but what can I say, I like my junk food from time to time.  I would have liked a little more sleep, but you can only go to bed so early when it's light out until 9!  Probably could have benefited for an extra race or two.

So, what does all this mean?  What can I say, I'm feeling confident that I will PR for the marathon, as long as the weather is reasonable.  The plan is to go out at a relaxed 6:45 to 6:50 pace through the first third, settling in a 6:40 pace for the second third and hopefully sub 6:40 for the final stretch.  So, a nice 2:56xx would sure look good.

An Old Dog and New Tricks (and a New PR!)

So what is the new trick?  Well, I, like most runners have become a slave to my GPS device.  They are wonderful tools for tracking your mileage and measuring your pace accurately. However, I found out this same device can hold you back.  I always race with my trusty Garmin and knowing what my goal is, I can easily lock in the proper pace and come in close to my goal time.  So I raced Saturday morning and as usual, wore my Garmin.  I was expecting a good race and was hoping to run in the 37:30 range or 6:04 pace.  My trusted Garmin read 6:14 for the first mile, 6:10 for the second mile and 6:04 for mile 3.  I wasn't feeling great, but was confident I could run the second 5k quite a bit faster and dip under 37:30 for a new PR.  At mile 3:14, my Garmin quit, blank screen, nuthin'.  I tried to turn it back on, but finally gave up.  I would run the final 3 miles blind.  I know my pace pretty well and it felt like  6 minute pace through mile 4.  I felt kind of a weird surge somewhere in mile 5 and felt like I was wildly out of control at times.  I ran hard up the hills and it felt like I was sprinting down them.  My breathing was under control, but I could tell I was working.  I hit the 5 mile mark and told myself, what the hell, just push as hard as possible.  I was working really hard at this point, flying by the 5k racers, but I honestly didn't think I was under 6 minutes.  One last hill, one last turn and then the final stretch.  I crossed the finish line and didn't see the clock, but I thought I heard someone yell something about 36.  I asked the timer and when he told me 36:42, I almost fell over.  That means after an opening 19 minute 5k, I ran a 17:42!  I was running those last few miles blind, but at a 5:45 pace.  What did I learn?  Don't be a slave to the watch and for these shorter races, just run until it hurts, then hang on for dear life!

What a great confidence booster for Grandmas.  I honestly feel that my sub 2:56 is very doable.  The long term, forecast looks good.  I've got about 12 days to rest up and go after this thing.

Happy Running!

1. Rick

Taper Time Already?

No, that title is not sarcasm; I really can't believe the taper is here.  Now keep in mind this is a high mileage, Pfitz style taper, but a taper nonetheless.  This was a good week and a nice way to finish up the high mileage portion of the cycle.  I PR'd in a 5K on Monday, ran a nifty interval workout on Friday and did my last 20 mile plus run today and I actually feel ready for more!  Not only was it a big mileage week, but capped off a big mileage month, topping out at 402 miles for May, a new monthly record for me.  

So, what does the first week of the taper look like?  I'll be at about 80 to 85 miles with some track work on Tuesday and. 10k race on Saturday (ALARC Legends)   Ill be dropping some of the doubles and get to rest my legs on Monday and Thursday evenings.  I am really curious to see how I fare at Grandma's.  This will be two back to back very high mileage cycles and I feel healthier than ever and running pretty fast.  Can't wait for this one!

Happy Running!

Rick

Fine Tuning Time

Only 25 days until Grandma's Marathon and things are still on track.  I have logged the big miles, averaging about 90 miles per week during this cycle.  I've been spent the past week, as I will spend the next couple, maintaining the mileage, but adding some faster, high turnover running.  I'll maybe even visit the Minnetonka High School track a few mornings.  It's a lonely place at 5:00 am!  This week was a little light on miles, coming in at 86, but included a nifty tempo run on Tuesday (ran mile 11 at 6:28), 8 miles at MP on Friday, then a PR at the Brian Kraft 5k of 17:52!  I started out pretty fast, around 5:47, then settled down to a relaxed and easy 5:51 pace for mile 2, then concentrated on the fast turnover for mile 3, bringing it home in 5:38.  Felt pretty good!  A 5K isn't the the best indicator for a marathon, but I am thrilled that I blew away my previous best time by 19 seconds.  A real confidence booster

Happy Running!

Rick

Things are Heating Up

Ran a 20 miler this morning in some heat and humidity.  We've been complaining about snow, cold, wind and sleet for so long and it was nice to whine about the heat and humidity for a change.  Warm weather training is a gift and helps toughen you up for bad conditions that may arise in a June marathon, in Duluth, on the 22nd.  Legs felt good throughout the run and never reached the petrified tree trunk stage that they did last week.  Managed a good 8:10 pace throughout and was happy with the result.  Had a key run Wednesday, with 14 miles at an 8 minute pace in the morning, followed by 6 easy miles that night.  I am convinced that the key to my success at Des Moines last year were these Wednesday work outs.  No need to run them hard, but having two days a week with 20 miles or more is really beneficial.  My other key workout was a Saturday treadmill run (Thunderstoms) where I did a nice 11 mile progression run from a 9 minute pace at mile 1 to a 6:05 pace for mile 11.  Finished up with another 90 mile week and feeling good.   All systems are go.

Happy and sad news this week.  It was prom week, so we got to see our daughter all dolled up and looking beautiful.  Just as the limo was pulling away with its cargo of well dressed teenagers, my wife received a call that her mother had passed way.  Grandma Henny, we will miss you.  This year's running of Grandmas Marathon is dedicated to you.  Here's to the Great Oaken!

Happy Running!

Rick

Why am I Doing this Again?

This was one of those training weeks where I frequently asked myself, why am I doing this again?  There is always one in every cycle.  And it usually happens in the middle of some of the highest mileage.  I really had trouble recovering from the 24 miler last Sunday and never had any spring in my legs all week.  I was hoping they would come back to life on Saturday at the New Prague Half Marathon, but the big miles and the 25 mph wind gusts had something else in mind.  It was a nice cool morning, but when I left the house the wind chimes were chiming away and I knew it was going to be a challenge.  I got to New Prague, ran my warm up miles and toed the line for what I thought was going to be a shiny new PR.  We head out of town and had the winds to our backs, so everything was going well.  I went out with a 6:41, 6:50 (hill) then a nice series of effortless 6:30 miles.  Then we headed west and I knew it was all over.  The wind was crazy and keep in mind this is southern Minnesota farm country, so there is little shelter from cold wind gusts.  My effortless sub 6:30 miles now turned into work your ass off 6:48 miles.  At one point, I thought the wind would rip the bib off my singlet!  A few miles west, then the turn north and holy crap, it was like running in a wind tunnel!  I continued to scratch and claw every mile, but continued on in the 6:48 range and I was getting pretty tired and pretty frustrated.  We got closer to town and the wind died down a bit and really subsided for the last mile, which also has some nice downhill.  Without the wind, I was able to crank out a 6:07 mile and finish with a respectable 1:26:11.  This was only a fitness test and not a goal race, so I will take, but have to admit to some disappointment.  Tired legs and strong wind are not my friends.  Went out today to get my long run in and the legs felt amazingly fresh for the first 7, then just okay for the next 6 and like like petrified tree trunks for the final 6!  Called it a day at 19.1 and will get back on the saddle again next week.  Next race is the Brian Kraft 5k on Memorial Day.  Can you say 17:59?  We shall see.

Happy Running!

Rick

Century Mark!

Well, my body made it through a 100 mile week!  There was a point at the half way point of today's 24 miler where I thought it wasn't going to happen.  However from miles 10 to 24 I just kept focusing on foot turnover and I was able to lock in on an 8 minute pace and not falter.  Pretty good endurance test for me to do 24 miles after back to back to back to back to back days of running 12 plus miles per day!  I get to cut back a bit this week and rest up some for Saturday's New Prague Half Marathon.  I'm going to aim for 1:23:59 and see where I end up.  The weather is always a wild card, running out in the open, the wind can be kind of nasty.  It's a good course with some gentle rolling hills and a relatively small crowd.  It's PR time!  After that its another big mileage week, followed by the Mississippi 10 miler, the Brian Kraft 5k then we can start thinking about taper.

As I mentioned earlier, the old body is holding up pretty well.  I don't think I could handle too many more of these super high mileage weeks, but the base is there and I can now focus on some speed, racing and general fine tuning.  The cycle has gone well and I am really looking forward to Grandma's Marathon.

Happy Running!

Rick

Eight Weeks to Go and Fitness Check #1 - DONE

Saturday morning was a glorious morning.  After this terrible spring (or lack thereof) it was wonderful to be out running and racing in a singlet and shorts again.  50 degrees at the start and very little wind for the start of annual Get in Gear 10k.  I had high hopes of breaking the 37 minute barrier, but the 90 mile week and the hills on the St. Paul side of the river did me in.  I am happy to report that my time of 37:36 is a new PR, so I am very thrilled with that.  I am pretty confident that I can crack 37 minutes this year, maybe at the flat and fast Victory 10k course.  Mile 1 was fast, even if a little slow out of the gates, with a 6:01.  Mile 2 felt effortless at 5:59 and mile 3 felt easy and relaxed. Then the hills happened and I was just not able to find that final gear.  I struggled the next mile at 6:10, but after that I just couldn't muster up any faster turnover and there was no pop in the legs.  I'm thrilled with the weather, my PR and my top 5 finish

This coming week is a big one.  I have some temp runs scheduled for earlier in the week and a 24 miler on Sunday.  This is also the week that I am going to try to break the 100 mile mark.  Lets hope this old body holds up.  That will be a good lead in to fitness test number two, the New Prague Half Marathon on a week from Saturday.  I love this running stuff!

Happy Running!

Rick

Big Papi Says it Best!

I don't have a lot to add in regards to the events of the past week, so I will let Big Papi do the talking for me. (See link below). God Bless America!

I broke 90 miles for the week and while I feel proud of my accomplishment, I am also feeling pretty trashed physically.  I plan on hitting it pretty hard this week, but with a super mini taper on Friday, so I will have some relatively fresh legs for the Get in Gear 10k on Saturday morning.  It is always a very competitive field and I hope I can break into the top 5 this year.  The week following is probably my best opportunity to break 100 miles for the week.  I have a 24 miler scheduled on Sunday and severally doubles, so I am going to give it a shot.  I have hit 94 miles before, so be simply tacking on a mile or two at then end of a few recovery runs I should get in double digits.  The week following is the New Prague half marathon, so a couple of big fitness tests are coming up.  I'm pretty excited to see where I am at only 9 weeks out from Grandma's Marathon.

Also need to keep close tabs on my lower back.  It's fine if I control my gait and keep my strides short, but at times if I open up at all I get a bit of a twinge.  It's on the very lower right side, sneaking down my backside a bit.  Feels good tonight after my 21 miler, but maybe it's time for a visit to my friendly chiropractor.

http://m.youtube.com/#/watch?v=XUQUFm2icyQ&desktop_uri=%2Fwatch%3Fv%3DXUQUFm2icyQ

Happy Running!

Rick

1,000 Miles, 100 Days and 10 Weeks To Go

I am reallly turning into one of the "mileage" guys.  This week I hit a couple of milestones.  I have run for 100 consecutive days and already hit 1,000 miles for the year.  If I can stay healthy, I should be able to break 3,500 miles for the year.  Not bad for an old guy.  Oh and more importantly, I have 10 weeks to go until Grandma's Marathon (actually 68 days and 12 hours, but who is counting.  The next three weeks will be the final ramp up to highest mileage of the cycle (90 to 100) and then the racing and fine tuning begins.  I have the Get in Gear 10K (is 36:59 doable?) and the New Prague Half Marathon (is 1:23:59 doable?) as nice tune ups before the big show.  Some other key workouts is a 24 miler in about a month and a 20-miler with double digits at 6:40 pace.  All pretty aggressive goals, but I'm willing to make the big push.

 

Finally replaced some of my old shoes that I had in the rotation.  Enjoyed my Nike Pegasus, but at 700 miles, I realized they were way past due.  Found an old pair of Nike Vomeros on sale for under $40.00, so scooped those up.  I love Nike's neutral cushioning shoes for long runs and recovery runs.  They are so soft and cushiony and great for recovery.  Now I have to replace my speedy but worn out Brooks Pure Connects before I hurt myself.

 

I have to admit that I am very envious of all the sub 3 marathoners running Boston tomorrow.  Seeing all their posts really makes me wish I was there.  I have never run it, but will definitely run it in the next few years.  Need to get some kids through college before I can drop that kind of money.  Good luck to all of the virtual running folks that I have "met" over the past few years.  Have a great race and give 'em hell!

Happy Running!
Rick

And the Mileage Just Keeps Piling Up

Well, this makes 3 straight weeks of mileage over 80 miles, with a yearly high of about 86 miles.  I will make it 100 straight days of running tomorrow with an average of around 9.4 miles per day.  The increase has been very gradual and my body seems to be responding pretty well.  I ran 22 today at a pretty easy pace, but it was very steady and consistent and could have run further if I needed or wanted to.  I have gone to all morning running (except for the 2nd half of my doubles) which has caused my pace to drop off dramatically.  I mentioned last week, but it is really hard to put together anything resembling a tempo run at 5:30 am!  I did read an interesting article that did state how important that early morning long runs are, especially those where you eat nothing before you run and do not fuel during the run.  Turns out this is a good way for your body to learn to burn fat more efficiently; something important for your body to be good at in the later portion of the marathon.  Anyway, that is what I keep telling myself when the alarm goes off at 4:45 am!

 

Boston Marathon is a week from Monday.  Good luck to all running; it sure looks like the weather is going to good.  I hope to run Boston some day, maybe in the next year or two.  Definitely something I need to do before my running days are over.

Happy Running!
Rick

Another Pretty Good Week

The miles continue to pile up as my running streak approaches 100 days.  It's been fun to watch my average miles per day slowly climb since the first of the year.  Now at 9.2 for 2013.  I'm feeling pretty good even after consecutive 80 plus weeks and some aggressive racing.  I feel ready for more miles and think this could be the cycle where I finally break 100 miles in one week.  It's not real important, but think it would be kinda cool.

I transitioned to all morning runs this week, even if the weather isn't cooperating.  I do have to get up earlier, so I can still get my mid week long run in and not be late for work.  Pesky job!  I raced again this week, a small, local and VERY hilly 7 miler.  I won my AG and was 12th overall with a 44:35.  Yay, another confidence builder!

Happy Running!

Rick

80 Mile Week, 20 Mile Run and a New PR!

It was a big week and and went a long way in giving me that much needed inspiration.  First, it was a big mileage week.  I managed 80 miles for the first time since my last training cycle.  Gotta be honest it felt pretty effortless.  Worked in my normal Tuesday track workout with great success and a pretty nice race, which I will get to in a bit.  Secondly, I managed my first 20 miler of the cycle, so this is finally feeling like marathon training again.  Finally, I was able to cap my week off with the Irish Day 8k in St. Paul and managed to break 30 minutes for the first time (29:46) for a bright and shiny PR.  I've said this before in this blog, but a PR at 51 is incredibly satisfying.  Proof that my best days are still ahead of me, not in the rear view mirror.  Add in a couple of doubles and you've got one helluva week!  Next up is the Get in Gear 10k.  I never thought I would be uttering these words at 51, but after today's performance, I think a sub 37 is within reach.  Really? Did I just say that?

Happy Running!

It's All Coming Back

I've been bemoaning the fact that I have had no motivation or inspiration over the past few weeks.  I nail most of my work outs, but there is just no fire in the belly.  I think I've resigned myself to the fact that I'm better off this way and to go out my business with workman like discipline and effort.  Not every run is a fist pumping, Rocky-inspired victory lap.  Those will come, but that really isn't the reason I run anyway.  I depend on the structure and the discipline, which allow me to cope with some of the sheer craziness around me.  This weeks running and training was anything but boring.  Was it life changing, no, but I felt comfortable with where I am at and managed some pretty damn good work outs in the process.  Fit in my first double in a very long time and am once again flirting with 80 miles per week.  Hell, I feel like I can thrown down a pretty decent 18 mile GA run anytime or anywhere.  Pretty good place for an old guy to be.

Still very few signs of spring, not even those smug, weirdos on their recumbent bikes hogging up the trails.  This winter has been so bad, I even welcome these guys back, anything that tells me that this winter is in the rear view mirror.  But instead, we have a winter storm warning for the next two days.  Blech, make it stop!

Finally, congrats to fellow sub 3 wannabe (now 2:58 marathon guy) Oleg, who broke 3 hours today in L.A.  Well done sir, you put in the miles and it finally paid off!

Happy Running!

Rick

Still in Search of Motivation

Getting back into a groove for this training cycle is proving to be much more difficult that I thought.  Things aren't all bad, I'm doing the mileage and hitting all the paces on my workouts, but there just is no spark.  I'm kinda enjoying most of my runs, but that extra bit of drive is just not there.  Maybe it's the weather and too much time on the track and treadmill or maybe it's the lack of racing or maybe I'm just getting too damn old for this stuff...  I'm through 4 weeks of 19 and physically everything is in order, but  I just know that with this mindset, I won't be able to make through another 15 weeks of work outs.  This week I will start moving my workouts to the morning and a double in on Mondays and Wednesdays.  That and a Sunday race may just be the thing to break out of this mental rut.  Hey, a new 8k PR would sure hit the spot.

I normally listen to more uptempo, driving stuff on my long runs, but found myself  "shoe-gazing" to some M83 to the first half of my run this morning.  This one seemed particularly poignant.  Here it is:

http://m.youtube.com/#/watch?v=lAwYodrBr2Q&desktop_uri=%2Fwatch%3Fv%3DlAwYodrBr2Q

Happy (Introspective) Running,

Rick

Oh Yeah, This is What Marathon Training Feels Like

Pretty good week of running.  My Tuesday and Thursday track work outs continue to be successful.  Tuesday night was 11 miles of tempo work, with an average of 6:44 and the final miles at 6:10 pace.  Thursday night was interval night with 4 x 1 mile with the final two miles at 5:47!  I capped off the week with 18 miles and a well deserved nap this afternoon.  I'm only 3 weeks into this, but it is all coming back to me; how it feels to be in the middle of marathon training.  This could be a long cycle since I'm only up to 70 miles per week and not started two-a-days and already feeling fatigued.  I really need spring to arrive, so I can get back to morning outside running.  All these evening work outs are really messing with my sleep cycles.  Oh yeah, still no theme song!

Happy Running!

Rick

Is It Racing Season Yet?

I've really been feeling the need to race lately.  Perhaps it's because my training has felt a been a little stale lately and I just need something to shake things up.  Also, I continue to have awesome track workouts on Tuesday nights.  This week after a mile warm up, I did 10 more miles at an average of 6:30!  Awesome!  So, I won't get to truly test out my speed until St Patricks Day week-end when I have a 8k scheduled.  My PR is 30:21 and every year I think I have a sub 30 in me, but I just don't know.  I think I'll shoot for a 30:10 and see if I can close the gap in the last quarter mile.  It's a flat course up and down Summit Avenue, so if the weather is good, I have a shot.

Pretty good week.  Along with my awesome Tuesday run, I'd had my longest run of the year today, 17.5 and kept my streak alive, now at 58 days with an average of 8.2 per day.  My body felt pretty good after the long run, even with the many hills that we endured.  Lastly, I killed a treadmill this week!  It was a recovery run and I was bored, so on the last mile I cranked up the TM higher and higher, when suddenly there was a popping sound, sparks shooting out of the front and then came to a screeching halt.  Cool!  Take that treadmill!

Happy Running!

Grandma's Training Officially Begins

Week 1 of my 19 week training plan began in earnest this week.  Nothing too radical, but I did break the 60 mile barrier for the first time in a long time.  I had a killer run at the track on Tuesday night, where I alternated 6:52 and 6:06 miles for 10 miles.  I was feeling really good and looking forward to my St Paddy's Day race.  I also got in 15 miles today for my first actual long run in over a month.  The mileage will get ramped up here in a hurry and I will soon by doing 15 miles plus every Wednesday.  I hope spring comes early, as I am totally fed up with the track, the treadmill and the Yak Trax.  I did all 15 miles in Yak Trax through ice and snow and my legs really took a beating.  Blech!

My running streak is still in tact, at 50 days and 410 miles total.  My average is just over 8 miles and I am aiming for an average of just under 10 for 2013 for a grand total of 3,500 miles.

Still looking for some motivation or spark to get me fired up about this cycle.  I am still enjoying most of my runs, but the drive just isn't there like I had last summer.  I think I need a theme song!  

Happy Running

Rick

Making Running a Priority Again

The work marathon is complete.  Thirty consecutive 12 hour days and finally, mission accomplished.  I managed to keep my running streak alive (now at 42 days) but my running, nutrition and rest have taken a back seat.  Well, tomorrow marks 19 weeks out from Grandma's Marathon, and it's time to get busy.  I have had 6 consecutive weeks of mileage in the 50's, which is a far cry from where I need to be.  So tomorrow begins the fast ramp up to the world of 70, 80 and 90 miles per week.  I spent my Saturday morning mapping out my strategy on how to get there.  As usual, spring or early summer marathon training has its challenges.  Frequent snow storms, cold temps, and icy trails, make it difficult to get in the speed work needed for a successful training cycle and its hard to get too excited about hours on the indoor track or treadmill.  Luckily the meat of this training plan is March and April when I can look forward to better conditions. 

So, what is going to set this training cycle apart from the others?  I can tell I am need some added inspiration.  What is it going to take to get me to 2:56?

Happy Running!

Rick

Work Wins Again

I have an informal war between hours worked per week versus miles ran.  January was handily won by the work hours, defeating miles ran by a margin of 307 to 252.  Things should even out this week and by the end of the month miles ran should be able to turn the tables and be back on top again.  I predict February will be miles ran 270 and miles worked 250.  Regardless of who wins, I'm freakin' exhausted.  The running streak is in tact,  but something has to give pretty soon.  I have to go to work tomorrow, but nothing sounds better than sleeping in, not running, not working, NOT DOING NOTHING!  But, that isn't going to happen, tomorrow is go-live for our new venture.  So I'll get up and put in another 10 to 12 hours and manage to fit in a quick run.

Because of the crazy schedule I have adapted my training.  I don't plan miles anymore.  I get done with a long day and determine how much time I have to run.  I may only have 40 minutes some days, so I try to get in as many miles as possible.  All is good as long as I can get at least 4 miles in and on continue the streak.

Happy Running,

Rick

Starting to Feel like a Runner Again

It's starting to become a very familiar pattern.  I finish up my fall marathon, flail around in November, half hearted running through the holidays with a short-lived commitment to train in earnest for the Meet of the Miles.  Same story this year, but what I have done is to maintain my base with better resolve.  Fifty and sixty mile weeks have been the norm, and they have come pretty easy.  Saturday morning's half marathon effort was proof of that.  I honestly didn't train for it, didn't even decide to run it for sure until 2 hours before the gun went off.  I ran hard on Thursday and even did a treadmill work out the night before the race, things I would never even consider had I been seriously planning a race.  So I toed the line, zero degrees , thinking I could run sub 1:30, but barely.  I ran the first 5 miles and was right on pace for 1:30.  As per usual, my miles got faster and faster, getting down to 6:25 for mile 10.  The last mile is a killer all up hill, but all in all a really solid effort.  I need to learn to trust my fitness and go out of the gates a little faster.  I've never been able to run a perfect half marathon.  I always feel that I leave too much on the course.  Anyway, good enough for a second place AG and more importantly, I feel like a runner again.

Happy Running!

Rick

Run, Work, Sleep, Repeat...

I sure picked the wrong year to commit to a running streak.  We are in the middle of a huge transition at work, which has me working 10 hours per day during the week and more hours during the week end than I would like to admit.  So, my week consists of getting ready for work, driving my daughter to school, commuting to work, put in a 10 hour day, fit in a run before dinner, then go to bed and do it all over again.  Don't get me wrong,  not complaining.  I'm very grateful that I am gainfully employed and that I'm healthy enough to run, but heck it's only January and this 20 day streak feels like 100!

Even with the work schedule, the running has gone well.  I'm around 60 miles per week and managing some pretty speedy tempo runs on Tuesday and Thursday.  Oh, and I managed a 5:33 mile at the Meet of the Miles on Monday night.  Good enough for a 11th place in the over 40 crowd and should get me first in my AG in the MDRA Grand Prix.  I have a half marathon to race next week-end.  Curious to see what the weather will be.  Certainly won't be fast in these temps.

Happy Running!

Winter Running

I could go on and on about the beauty of winter running.  In November and December, when the temps are still mild and the first snowfalls are fluffy, pretty and new.  Christmas and New Year's come and go and we find ourselves in January.  The wind picks up, the temps drop and that December fluffiness turns into rock hard ice and bitter cold.  I ran today with multiple layers in temps that barely broke zero with a cold, gusty wind out of the northwest that was downright painful.  Oh, I'll have some of those picturesque and pretty winter runs before this is all done, but right now spring training and running in shorts seems like a long ways away.

First race of the Grand Prix is tomorrow, the Meet of the Miles at the University of Minnesota field house.  I've been running well over the past few weeks, but haven't done enough of mile specific training to set a PR.  I do think I can break 5:30 though.

Happy Running!

Rick

Running Streak a Good Idea?

We are a week into 2013 and I have already realized how difficult a 365 day running streak is going to be.  Day one was fine, but on day two I got a phone call on my way to run club.  I had a family emergency to deal with and by the time everything was settled down it was already 8:30.  Do I scratch the streak on day two.  No, I put on my gear and ran 4 easy miles through the neighborhood.  Day 3 I was planning on going to the Metrodome for a tempo run, but my Outlook reminder popped up about 4:00 reminding me of an all company meeting and dinner at Mystic Lake.  Another late night run at Snap Fitness.  Wow, this is harder than it looks.

All in all, a good week.  Back into the mid 50's for mileage with some quality speed work to boot.  Finished the week with 10 bright, beautiful, sunny miles across Lake Minnetonka.  Absolutely gorgeous morning!

Happy Running!