Pre-cycle Inventory

I am a sucker for lists and plans and I love the kick-off portion of a new training cycle.  This one in particular is very interesting for me, as I have spent the past few months building and building on my base.  It's exciting to know that I will be comfortably running 80 MPW right out of the gate, with 2 to 3 quality runs to boot.  I have big plans this summer including a 36:30 10k at Victory, a 1:22 half at City of Lakes, running all the Como Park Relays and capping everything off with a 2:52 Twin Cities Marathon!

So, where am I at now.  Well, tomorrow's 5k will give me a fitness gauge, but I did just come off a 1:23:15 half on low mileage, so things are looking good.  I weigh in at 156, so I already close to racing weight (152).  I have been averaging around 65 mpw over the past few months, so feel ready to jump into the high miles.  Mentally, I am excited and ready to take on the challenge of 2:52, not even close to burnout, which is key.  Physically, everything is good, no injuries and aches and pains are at a minimum.   So, what needs improvement?

• Mileage - easily fixed, when I start doing my 8 to 15 mile MLRs on Wednesday.  Also, I have  been skimping on my LRs, which will change this week, running 16 to 22 every Sunday from now through late September.
• Sleep - big problem, I need 8 plus hour a day.  Since I have to get up before 5 and my employer does not allow naps, I need to go to bed around 9!  That rarely happens, so I catch up on the week ends.  Not ideal, so it's early to bed and early to rise for this old man.
• Diet - I am getting better and better at this, but still have some work to do.  I think some decent menu planning should do the trick.  I tend to wait until I am starving, then just shovel it in, whatever we have lying around!  Not ideal.
• Quality runs - I think I found the solution to mixing in quality runs; lots of racing.  This is not a problem here, there are always are lots of cheap races to take advantage of, not to mention the aforementioned Como Park Relays in August.  Flexibility is the other key, be ready, willing and able to run anytime and anywhere.  It's never too early in the morning or too late at night.  Lastly, I will continue to run with others, which is great motivation to get up and get moving.
• Balance - there is lot of other stuff going on, take advantage and enjoy the summer.  

Calm Before the Storm

This was a week of good mileage (70 miles) but no quality at all.  My training cycle starts soon, and after a busy spring of racing, I needed a little rest.  I think next week will be a repeat, capping off with a 5k race, then we get serious.  I think in week one, I will shoot for 80 plus miles right out of the gate, including a race and hills for quality, and an 18 miler to cap things off.  Time to get busy!

I had some extra motivation this week.   I received and e-mail from the Twin Cties Marathon on Monday telling me that based on some of my race times, I have been given a professional athelete entry into the USATF Masters Marathon Champioships.  How cool is that?  I get a comped entry, get to hang out with the elite runners at packet pick up, go to a pre-race meeting, free meal the night before and access to the elite tent at the start and finish.  I have no delusions of placing as a master, that would require a 2:20, but I have a very outside chance of placing in my AG, which would be a stretch, but competely awesome.  I would probably need to run a sub 2:50.  Gives me something to shoot for!

Happy Running!

New PR at New Prague!

My racing streak continues, finishing up my mini-training cycle with the New Prague Half Marathon.  I like the profile of this course, with its gently rolling hills, but hate the fact that it is always very windy and that most of the course is out in the middle of nowhere, with no protection from said wind.  However, yesterday I woke up and all seemed calm.  The sun was shining, the birds were chirping and the wind was still.  Sounds like a PR day!  Got to New Prague early, warmed up with teammate Joe and got down to business.  Went out pretty fast, but when we turned the corner there was that pesky wind, not strong, but enough to effect pace a bit.  Usually the wind is from the other direction and we we have to fight on the way back.  I made a conscious decision not to fight the wind and make up time on the way home.  My splits into the wind looked like this, 6:27, 6:33, 6:30, 6:35, 6:30, 6:40, 6:30.  This was not looking good, but when we turned the corner my splits looked like this, 6:20, 6:22, 6:15, 6:15, 6:13, and 6:04 for a final time of 1:23:15, a new PR by a minute and a half!   

So now, I get to back off for a week, race the Brian Kraft 5k and start in earnest my training for Twin Cities.  I am excited about my fitness level heading into this cycle.  To be able to run a 1:23 half with no real long runs for 6 months is very encouraging.  When I consistently am adding in some 20 mile runs, I will expect to see my times drop even further.

Happy Running!

Rick

From the Streets to the Mud Bogs

I continue to get a lot of racing in this spring along with some great variety of distances.  Last week it was  a street 10k and this week-end it was the Mud Ball 4 mile through Theodore Wirth Park.  A 5 loop course, which meant 5 times to run through the mud bog!  What great fun.  The rest of the course was all trails, with quite a few modest hills and some rough terrain.  Much harder than I thought, finishing with a time of just over 28 minutes.  I am not good at running down steep, rutted trails, and got passed in the last 100 meters, so did not finish in the top 10.  This was the 50th year of the Mudball and so glad I ran it.

I also signed up for the TC Mile, which is basically a drag race down Nicollet Mall on Thursday night.  The exact opposite of Sundays mud run, but should be just as fun.  Can I break 5:30?

Next Saturday is my spring goal race, the New Prague Half Marathon.  I don't feel fully prepared, but if I get good weather, I should be able to run in 1:23 something.  After New Prague, I'll go easy for a week or so, then start knocking off some 80 mile weeks in preparation for Twin Cities.  My base is there, so all I need to do is a a long run on Sunday to hit my mileage goals.

Wow, that's 9 races already this year.  I love that we have so many quality running events in this state.  This is the first time I have taken full advantage and am loving every minute of it!

Happy Running!

Rick