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